Delicious Foods To Eat For Weight Loss

by Kelly R. Smith

Eat a healthy, balanced diet
Eat a healthy, balanced diet
index sitemap advanced

You might think, like many people, that losing fat weight is always about specific food deprivation and sticking to a banned list. Generally, the list consists of foods that you love the most. Strategies like intermittent fasting really do work; I’ve been doing it for a couple of months and have lost over 10 pounds. But frankly, it’s just not for everyone. But what if I told you about some delicious foods that are assumed by some to be on the banned list but shouldn’t be? Well, it’s true.

Make the Switch Back to Whole Milk

Dairy fat bad; 2% good. Right? So everyone says. In a study by the American Journal of Nutrition, they concluded that, “We observed that higher intakes of high-fat dairy products but not of low-fat dairy products were associated with less weight gain,which seemed to be driven by intakes of whole-fat milk and butter.”1 Why is that? Essential fatty acids are removed when the milk is skimmed. This is the component that can help you feel fuller more rapidly and stay full longer with full fat products, which cuts down on habitual, excessive overeating. Also, when individuals reduce the fat in their diets, they tend to replace it with sugary beverages and other refined carbohydrates.

Spreads Made From Nuts

Peanut butter, Nutella (chocolate hazelnut), and other nut-based favorites deliver healthy fats and an impressive amount of protein and fiber, as well. Peanut butter offers a blend of 8 grams of protein per 2 tablespoons along with 2 grams of fiber. The Harvard Gazette reported regarding a study, “The regular nut-eaters were found to be more slender than those who didn’t eat nuts, a finding that should alleviate fears that eating a lot of nuts will lead to overweight.”2 The best way to get nuts into your diet other than toast spreads for breakfast is snacking on a couple spoonfuls of nut butters in between meals to control your appetite. That’s good news for me!

Pasta Is Your Friend

Low-carb diets like the Atkins and Ketogenic diets will help you lose weight lightning-fast, but they have their own issues. They are not really “lifestyle” diets; they are restrictive and what about when you eat out? They rely on ketosis, a normal metabolic process that will cause even teetotalers to blow positive on a breathalyzer test. But whole grain pasta takes a long time to digest, leaving you with a steadier source of fuel to support energy levels.

Get Cracking With Eggs

They are high up there in high-quality protein, healthy fats, and essential vitamins and minerals. They are a low-calorie, nutrient-dense food when it comes to both snacks and meals, such as a big omelet. They come in at just 70 calories each so there’s no reason not to enjoy the whole egg, yolk and white combined (shell excluded of course). Yes, egg yolks are a significant source of your dietary cholesterol, but recent studies have now proven that dietary cholesterol has less of an effect on blood cholesterol than was once thought. The most recent evidence suggests that eating whole eggs (in moderation) is safe, and some studies even demonstrate that they may assist in your weight loss when they are eaten in lieu of refined carbohydrates.

Chicken on the Dark Side

You should remove the skin but dark meat poultry (leg and thigh) tends to be more tender, juicy, and rich in flavor than its white meat counterparts. This requires not only less butter or oil to cook it up with, but also less of your favorite sauce or creamy condiments that your breast meat requires. To make things even better, it’s a great source of lean protein that will leave you more satisfied at meal time, so you will be less likely to overeat later. Chicken also makes great jerky if you have a food dehydrator.

The Decadence of Dark Chocolate

One or two squares of this rich, satisfying chocolate will reduce your stress levels and help to curb cravings for other sugar-loaded treats as well. High stress levels has been known lead to cortisol hormone spikes. These increase your appetite and emotional eating behaviors. The desirable benefits of dark chocolate (not regular candy bars) are specific to the concentration of cocoa flavonoids. These have been shown in studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar and blood pressure. The higher the percentage of cacao, the greater the benefits.



References

  1. Susanne Rautiainen, Lu Wang, I-Min Lee, JoAnn E Manson, Julie E Buring, Howard D Sesso, American Journal of Nutrition, Dairy consumption in association with weight change and risk ofbecoming overweight or obese in middle-aged and older women:a prospective cohort study, https://watermark.silverchair.com/ajcn118406.pdf
  2. The Harvard Gazette, Research also shows people who eat nuts weigh less, https://news.harvard.edu/gazette/story/2013/11/eating-nuts-reduces-risk-of-death/

More Trending Articles


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!



Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

How to Stop Overeating

Thanksgiving, Christmas, and Everyday Feasting to Excess

Photo of Kelly R. Smith   by Kelly R. Smith; © 2022

The results of chronic overeating
The results of chronic overeating
index sitemap advanced

This post was updated on 04/17/21.

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

It may seem odd — many of us eat way too much at Thanksgiving dinner. And then again on December 25th as if it was a Christmas tradition. And then what? According to the site Wild Simple Joy, the number 1 New Years resolution is to practice intuitive eating. This means, “Make a resolution to sit down and focus on your eating instead of multitasking. Practice listening to your body when you are thirsty, ACTUALLY hungry, and full (or something else, like just tired!)”1 Basically, pay attention and stop overeating!

Strategies to Stop Overeating

  • Don’t wait until you are starving. Many of us are not very good at knowing when we’re hungry until it’s too late. This leads to overeating by over-filling the feed bag and then scarfing it down, going past our fullness level before we realize it.
  • Pose the question am I hungry enough for an apple? Why? Most of us can always find room for more desert but a piece of fruit? Not so much.
  • Drink a glass of water, ice tea, or cold brew coffee. This will partially fill your gut and trigger the “full” signal sooner. It will also begin to kick in your digestion process.
  • Enjoy your first few bites of your meal. Really tune in to the first few mouthfuls. “Your taste buds desensitize to food within the first few minutes, which make food not taste as good after that last bite threshold,” explains Stephanie Grasso, RDN. “Chewing slowly during those first few bites will not only delay overeating, but also allow you to appreciate the flavor of food at its peak.”
  • Remember that your eyes are bigger than your stomach. Swedish researchers found that, “When blindfolded, subjects ate 22% less food (p < 0.05), had shorter meal durations (p < 0.05), and had less decelerated eating curves (p < 0.05). Despite a smaller amount of food consumed when blindfolded, the reported feeling of fullness was identical to that reported after the larger meal consumed without blindfold.”2 This is most likely because when blindfolded, eaters relied more on internal satiety signals.
  • Eliminate distractions. Turn off your TV, get away from your computer, put your cell phone on silent. It’s difficult to tune into your body’s quiet taste and satiety cues when digital distractions take our focus off of the task at hand: simply eating. It’s easy; just sit at your table with a chair and a plate. This will ground you in a good environment and mind-set for eating intuitively.



  • Balance your meal. The ideal meal includes a mix of carbohydrates, fat, and protein. This is more likely to satiate you more rapidly and keep you feeling full longer. When meals are balanced, we get shorter-term energy from starchy veggies and grains and longer-term energy from healthy fat and protein. Furthermore, healthy fats (olive oil, avocados) and proteins slow your digestion process, giving your satiety hormones a chance to multiply, signaling that you are getting full. As far as carbohydrates go, shoot for a mixture of whole grains, starchy vegetables, and non-starchy vegetables.
  • Take your time already. As you eat your meal, take time to pause and put your fork down. This will give you an opportunity to pace yourself and determine how full you are. Engage in conversation if you’re dining with someone. Take deep breaths, and have a sip of water or wine. Repeat this process as you eat. Allow yourself visual reminders; after you’ve finished a quarter of your food, to set the fork down and so forth.
  • Manage your stress in other ways. Many of us eat as a reaction to stress as much as we do when we are hungry. The solution? Siphon off that stress at regular intervals. Take myself for example. Here I sit all day long producing hopefully interesting content for you, esteemed reader. My Garmin 235 watch sends me a “move” signal when I’ve had too much butt-time. So I go for a stroll and listen to Audible.com audio books on my iPhone. Sometimes a quarter mile, sometimes a mile and a half. When I get back, bingo! Stress gone, the well of creativity duly refreshed.


  • Avoid “The Last Supper Effect.” Whenever we put a particular food on the banned list, the desire for it goes up. That’s just human nature. If you forbid yourself from eating certain things, you are very likely to overindulge in them while you still can, a phenomenon also known as the “last supper effect.” This can also carry over after you stop eating a given food, during those furtive calorie-sneaking episodes.
  • Be aware of and manage trigger foods. We all have foods that trigger overeating and avoiding them can help minimize your chances of overeating. For example, if you know ice cream is likely to trigger a late-night binge or a ravenous episode of overeating, it’s not a good idea to keep it stocked in your freezer. The more difficult it is to get at something, the less likely you will be be to overeat that particular item.

Keeping these tips in mind will help you to stop overeating, during the holiday season and beyond. Get a head start on those New Years resolutions and get a handle on that weight management program you keep telling yourself about.

You Might Also Enjoy:

References

  1. Dawn Perez, Wild Simple Joy, New Year’s Resolution Ideas for Your Best Life in 2021!, https://wildsimplejoy.com/new-years-resolution-ideas-for-personal-development/
  2. Dr. Yvonne Linné, Britta Barkeling, Stephan Rössner, Pål Rooth, Wiley Online Library, Vision and Eating Behavior, https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2002.15

Looking for more great content? Visit our main page or partner sites:

Considered Opinions Forum

I Can Fix Up My Home

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at Considered Opinions Blog where he muses on many different topics.

Running Improves Memory, Brain Cells

Aerobic Exercise Produces the Cathepsin B Protein


by Kelly R. Smith

Running and brain functionality
Running and brain functionality
index sitemap advanced

Runners might not all consider themselves to be superior to sedentary people but in all fairness, in our heart of hearts we might suspect it. As it turns out, running and other aerobic exercise does elevate us above the masses, at least with respect to health and mental functionality, all other things being equal. Let’s see how that works exactly.

Scientists now believe that running may help boost memory. This is because the aerobic activity produces a protein which boosts brain cell growth. Researchers at the National Institute on Ageing discovered that when our muscles are exercised they produce a protein called cathepsin B. This makes its way to the brain and triggers neuron growth.

Dr. Henriette van Praag, a neuroscientist at the National Institute on Aging says “Overall, the message is that a consistently healthy lifestyle pays off.” The key word to focus on here is consistently. It should come as no surprise that one of the fundamental aspects of this healthy lifestyle is what we eat and drink. It is therefore important to follow a diet for body and brain.

Initial Findings on the Cathepsin B Protein

Praag explains the research this way, “We did a screen for proteins that could be secreted by muscle tissue and transported to the brain, and among the most interesting candidates was cathepsin B. Moreover, in humans who exercise consistently for four months, better performance on complex recall tasks, such as drawing from memory, is correlated with increased cathepsin B levels.”

Of Mice and Men

Praag’s team initially found that the protein increased when they were studying mice that exercised regularly on wheels. The protein level increased in the blood and muscle tissue the more the mice ran. They next found that when cathepsin B was applied to brain cells in their lab it initiated the production of molecules related to neurogenesis, meaning the growth of neurons.

Additionally, they found that the mice that were genetically modified so that they no longer produced the protein performed less well in memory tests. Dr. van Praag concluded, “We also have evidence from our study that cathepsin B is upregulated in blood by exercise for three species—mice, Rhesus monkeys, and humans.”

How can we as runners reap these benefits? Dr van Praag says, “People often ask us, how long do you have to exercise, how many hours? The study supports that the more substantial changes occur with the maintenance of a long-term exercise regimen.”

Exercising on a Regular Basis Helps Reduces Memory Loss

A Number of health experts have believed in the benefits of running or involved in some other fitness regimen for a quite some time now. Elisa Zied, a member of the American Dietetic Association says, “It’s a no brainer, we know that exercise is something everyone should try to incorporate.”

Another study was undertaken at Columbia University Medical Center that also suggested that exercise may elevate a person’s memory capacity. Researchers in that study were the first to track brain cells in a living brain in an attempt to find the exact area that is the most affected by exercise. What they found is that exercise targets the very region that is associated with the unfortunate age-related memory decline that usually starts around the age of 30.

Participants in this study who were consistently physically active performed better on memory tests than were the participants who neglected exercise. Many health and nutrition experts propose that it’s just one more reason to get active. Zied said, “We’ve known for a long time you get this burst of energy and feel-good chemicals when you exercise, so its not that much of a stretch that it is actually going to preserve your mental function as you get older.”

Increased Blood Flow is an Essential Part of the Process

Webmd.com says, “Researchers found that exercise boosts blood flow to a brain area involved in memory—even in people who aren’t in top shape.” This study shows that just three months of physical exercise was all that was needed for people starting with low levels of aerobic fitness to build up the blood flow to that specific part of their brains and increase scores on memory tests.

In yet another study performed at the University of British Columbia researchers found that consistent aerobic exercise seems to increase the size of the hippocampus. This is the region of the brain that is involved in verbal memory as well as learning.

Running Improves Memory Both Directly and Indirectly

From a direct point of view, some of the primary benefits of running come from its capacity to lower insulin resistance, lower inflammation, and stimulate the production and release of growth factors. These chemicals in the brain are at least in part responsible for the healthy maintenance and operation of brain cells, the growth of new blood vessels internally in the brain as well as regulating the number of, and survival of, new brain cells.

But from an indirect point of view, a regular fitness routine has been shown to improve your mood and regenerative, restful sleep as well as reducing your levels of stress and anxiety. Problems in these areas often cause or contribute to cognitive impairment.

A number of other studies suggest that the regions of the brain that are responsible for controlling thinking and memory (specifically the prefrontal cortex and medial temporal cortex) have a larger volume in individuals that are runners as opposed to those who are not.

In a nutshell, if you are a runner, you are doing a lot more for yourself than just keeping the weight off. If you are not a runner, why not start? We can all use an improved memory, and more brain cells as we age.

Related Articles


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!



Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Your Stove: Gas for Efficiency or Electric for Better Air Quality?

by Kelly R. Smith

index sitemap advanced
Cooking dinner on a gas stove range
Cooking dinner on a gas stove range

Does your home have a gas stove for energy-efficiency or an electric one for better air quality? If you have a gas line to your home you’ve got a choice but if you don’t, you are locked into the electrical stove version — unless you want to pay to have a natural gas line installed. Each type of appliance has its pros and cons.

The Pros of Natural Gas vs. Electricity

The primary benefit of natural gas appliances, and stoves/ranges in particular is that they are more energy-efficient (on an operating cost basis). Why? Simply put, it takes gas, or some other fuel source, to generate electricity. That is an extra production step. On the other hand, electrical power is much better for your health, especially if you are prone to asthma issues.

Natural Gas Contributes to Indoor Air Pollution

Burning gas to cook food on any stove produces particulate pollutants, the worst of which is nitrogen dioxide, or NO2,, and sometimes also carbon monoxide. You know what they say about closed garages with the car engine running.

This is why the air around your stove or any other gas-fueled appliance such as a water heater or downflow gas furnace should be vented to the outdoors. Even brief exposure to air containing elevated concentrations of NO can result in coughing and wheezing for people with asthma or other respiratory issues. Prolonged exposure to this gas can result in the development of those conditions, according to the EPA1 who says, “NO2 along with other NOx reacts with other chemicals in the air to form both particulate matter and ozone. Both of these are also harmful when inhaled due to effects on the respiratory system.”


How to Protect Yourself and Your Family from Gas Appliances


References

  1. EPA (Environmental Protection Agency), Nitrogen Dioxide (NO2) Pollution, https://www.epa.gov/no2-pollution/basic-information-about-no2

Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!


Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

How Health Care Systems Use Clinical Empathy to Support Patients

by Kelly R. Smith

index sitemap advanced
Surgeon and nurse operating on a patient
Surgeon and nurse operating on a patient

Introduction: What is Clinical Empathy?

What is clinical empathy? The Journal of General Internal Medicine1 defines it this way, “the act of correctly acknowledging the emotional state of another without experiencing that state oneself.” Note that patients desire empathy from providers, and providers want to make it available. As opposed to the layman’s concept of empathy, professional empathy must be purely cognitive, in contrast with sympathy. Otherwise, the professional risks identifying too closely with the patient, endangering the relationship and clouding the judgement needed for proper medical condition diagnosis and treatment.

Of course, this is not to say that the concept of clinical empathy is limited to the relationship between the provider and the patient (although that is the focus of this paper). It affects the entire medical community in one way or another. It applies to all, from the ophthalmologist to the surgeon and everyone in between.

The Role of Social Media

More patients are going online to discuss what they are experiencing. Such as, “Did you have this side effect from your flu shot? Were you warned?” This is having a relatively new influence on the patient/doctor relationship. The question is – how can this situation be managed in the most productive way possible? Empathy skills can be honed by understanding real-life situations and concerns. In order to get a grasp on what kind of relevant concerns are floating around on the internet, data analysis must be . At first glance, due to the sheer magnitude (and “noise”) of the data set, the problem might seem overwhelming.

This is where specialized software comes into the picture. Specifically, data analysis software that has both the statistical and analytical capacity to inspect, clean, transform, and model data in order to derive important information for decision-making purposes.

What sort of patient concerns crop up often in social media? Wait-time is always a big issue that leads to patient frustration. They see a lot of activity in the hospital or clinic, but nobody has a sense of urgency for their care. Another common concern is doctors and staff that are distracted, aloof, and impersonal. It is also quite common for someone online to seek out others that have had their condition and they want advice or confirmation that their treatment protocol will result in a high level of efficacy. Conversely, some patients reach out to share without being asked. This can be considered empathy in its own right.

Providers have noticed an uptick in this type of social media use during the COVID-19 pandemic. Group norms play a large part in this; while spending more time indoors and online researchers have found that individuals gravitate towards similar age groups, lifestyles, and socioeconomic groups that are similar to their own.

In many cases, the provider realistically can’t spend a great deal of time with one individual, or the volume of information is so large that the patient does not absorb it all. The patient may decide to fill in the gaps, and discover other points of view, via the internet. Social media used properly is a benefit to the medical community.2

Improving Clinical Empathy and Setting a Standard

The first step is to reach a consensus among the group of providers involved. Next is to define the current dynamic. and define specific methods to achieve the level of improvement needed. Some things to consider are:

  • Is there a current system of training for the group to ensure that a standard level of knowledge and application exists.
  • Is emphasis being adequately put on communication skills? There are many times when the provider must deliver negative news to the patient. Empathetic skills are extremely important in these situations.
  • Are providers experiencing “burnout” due to stress, administrative duties, long hours, etc.? This will have an adverse effect on providing empathetic care.

The Importance of Clinical Empathy

The importance of empathy in the provider/patient relationship cannot be overstated. In many cases, a patient who harbors the perception that the provider is not caring or involved will not present sufficient information for a proper diagnosis to be made. Empathy creates a communication bridge between the provider and the patient.

An end-game consequence is fewer situations where a patient does not feel like he or she received the expected level of care. More successful case outcomes translate into greater provider satisfaction and fewer issues with burnout.

What Are Some Relevant Barriers to Achieving Clinical Empathy

  • Lack of emotional intelligence, being unaware that one isn’t being perceived as empathetic.
  • Younger providers during training can seek to emulate more established colleagues who themselves are not empathetic.
  • Trying to balance the need to be objective and the need to show empathy and falling on the left side of the scale. This can be especially problematic when delivering bad news.
  • When a provider is experiencing burnout or has simply become jaded due to the long time spent on the job; enthusiasm to help others can get lost over time.

Empathy Gaps

Empathy gaps occur when the patient has seen his provider but comes away unsatisfied, feeling misunderstood. This can occur when:

  • They feel misunderstood or that the wrong assumptions were made.
  • They feel that the advice was boilerplate rather than personalized.
  • They feel that the level of service was substandard. This can be a problem for doctors that accept Medicare and Medicaid and try to book as many patients as possible.
  • No advise was given for supplements that could help their conditions or interfere with current treatment.

Changing behavior that causes these gaps can be done through MAPS (Motivation Ability Processing). This is formal training that providers go through that touches on areas of concern that have been identified.

Summary

Clinical empathy is not a recent phenomenon but advances in technology present new and powerful tools to identify issues and correct them. A suitable attitude is, “never be satisfied nor complacent.” Empathy has affected the medical community in many ways and is itself being affected by ever-changing conditions. Two of the prominent recent ones are the expanding presence of social media and the COVID-19 pandemic and subsequent lockdown. Ways to alleviate it in order to provide a better experience for the patient and the provider are being explored and implemented.

References

  1. Jodi Halpern MD, PhD. What is Clinical Empathy? Journal of General Internal Medicine. https://onlinelibrary.wiley.com/doi/full/10.1046/j.1525-1497.2003.21017.x
  2. Katherine Chretein and Terry Kind, Social Media and Clinical Care, Circulation, https://www.ahajournals.org/doi/10.1161/circulationaha.112.128017

Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Visit Kelly’s profile on Pinterest.

Prebiotics, Probiotics, and Synbiotics; What Does It All Mean?

by Kelly R. Smith

index sitemap advanced
The health benefits of probiotics
The health benefits of probiotics

This article was updated on 10/26/20.

Everywhere we turn nowadays we hear about probiotics. But what about prebiotics and synbiotics? Actually, they all work hand in hand. Here’s the rundown.

  • Probiotics. WebMD says, “Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called ‘good’ or “helpful” bacteria because they help keep your gut healthy.” When you lose the “good” bacteria that inhabit your gut, after you take antibiotics for example, probiotics can help replace them. The two main types are lactobacillus and bifidobacterium. You can get them through dairy and supplements.
  • Prebiotics. The Mayo Clinic tells us, “Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.” They are found in a variety of fruits and vegetables, mostly those that are rich complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes. When your balance is off it can affect your metabolism.
  • Synbiotics. ScienceDirect says, “Synbiotics are a combination of prebiotics and probiotics that are believed to have a synergistic effect by inhibiting the growth of pathogenic bacteria and enhancing the growth of beneficial organisms.” Evidence suggests that synbiotics influence the microbial ecology in our intestines. This is true in both humans and animals and synbiotics play a role in alleviating various illnesses.

Knowing what we know about prebiotics, probiotics, and synbiotics it becomes clear that we should maintain our diet with various types of foods in mind, organic whenever possible. This includes milk, cheese, fermented foods like kimchi and kombucha, whole grains, miso, fruits, and vegetables.

Benefits of Probiotics

  • Improves immune function. They assist in the treatment and/or prevention of many common conditions. Some of these include diarrhea, irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.
  • Protects against hostile bacteria to prevent infection. Under normal (balanced) conditions, your friendly bacteria in your gut outnumber the unfriendly ones. Probiotics stand duty as gut-beneficial bacteria that create a physical barricade against legions of unfriendly bacteria.
  • Improves digestion and absorption of food and nutrients.
  • Counters the negative effects of antibiotics. When you contract a bacterial infection, antibiotics are most often prescribed to as the immediate solution. That’s a Godsend, but unfortunately, nothing good comes free, and antibiotics kill bacteria arbitrarily, decimating both good and bad bacteria in your intestinal tract. By eliminating beneficial bacteria, your body is susceptible to a number digestive issues. Myself, when I go to the grocery store to have an antibiotic prescription filled, I also stock up on yogurt with active cultures.
  • Boosts heart health.
  • Lowers cholesterol. Probiotics contain bacteria that are effective in lowering total and LDL (bad) cholesterol. Taylor Francis Online says, “Numerous clinical studies have concluded that BSH-active probiotic bacteria, or products containing them, are efficient in lowering total and low-density lipoprotein cholesterol.”

Others are reading:

References


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!


Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Do UV Light Sanitizers Kill COVID-19?

Effective Against Many Airborne Virus Types, but Coronavirus?

by Kelly R. Smith

Disinfecting a countertop with a UV light sanitizer
Disinfecting a countertop with a UV light sanitizer
index sitemap advanced

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn commission, which helps support the site.

The short answer is that yes, UV light sanitizers do kill COVID-19. In fact, for years now HVAC technicians have been installing them in heating and cooling ducts to kill viruses, mold spores, and bacteria as air gets recirculated. This might have prevented Legionnaire’s Disease.

The long answer is, it depends. ConsumerLab.com puts it this way, “Yes, ultraviolet light in the “C” range, also known as UVC, has been shown to kill SARS-CoV-2, the virus that causes COVID-19. The big challenge with using UV-C light is being sure your UV lamp provides a large enough dose of UVC light to all the surfaces you need to disinfect, such as a mask, phone, or an entire room, and that you are not exposed to the UVC light, as it is dangerous.”

Should You Buy and Use a UV Light Sanitizer?

It certainly couldn’t hurt as long as you take ConsumerLab’s advice. Just as it is with other products that have skyrocketed in demand (remember toilet paper when the COVID-19 pandemic struck) overnight, these UV lights are flying off the shelves.

Consequently, there are likely to be a lot of “cheap imitations” out there, mostly from China. These things do have a way of coming full-circle, don’t they? Just be sure to do due diligence before parting with your cash.

Other Ways to Protect from the Coronavirus

  • Wear a mask. Yes, I know people are polarized about this issue, about whether the mandate infringes on their constitutional rights or not. People on both sides tend to get very bellicose about it. I don’t like it but on the chance that it works, I’ll do it.
  • Use disposable gloves. I saw more people using these when we embarked on this journey than now. They’re practical for some things, not for others.
  • Wash your hands regularly with soap and water. Also, clean them with an alcohol-based hand rub. Hygiene is important.
  • Avoid touching your face. This touching is automatic so this strategy might be difficult. The mask makes my nose itch.
  • Practice physical distancing. Avoid unnecessary travel. Stay away from large groups of people.

It seems that the verdict is in — UV light sanitizers are effective at killing COVID-19 virus if you use one that is powerful enough and you do it with zeal and overkill. There’s no visible meter that tells you when you’re done. Don’t shilly-shally. But do participate in the poll on the right-hand side of this page. Thanks!

References:



Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Introduction to Intermittent Fasting

A Beginner’s Guide to Weight Loss, Cellular Cleansing, and Detox

Photo of Kelly R. Smith   by Kelly R. Smith
Empty plate symbolizes intermittent fasting for weight loss
Empty plate symbolizes intermittent fasting for weight loss
index sitemap advanced

This article was updated on 01/09/21.

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn commission, which helps support the site.

Fasting, or abstaining from eating for a period of time, has always had a place in human history. Sometimes it’s for religious reasons. Matthew 6:16-18 does not tell us that we have to fast. However, He expects that we will. He said, “when you fast…” So, just an expectation. But in a broader scope, most people today explore intermittent fasting for weight loss and a method of liver detox. As a bonus, there are other health benefits that we will go into. There’s inspiration on many levels.

Intermittent Fasting Methods

  • The 16/8 method. This is the most popular method primarily because it is the easiest to do. With most of us spending an inordinate amount of time at home and away from fast food distractions because of the COVID-19 pandemic anyway, it’s easy. This method entails eating your first meal of the day at noon (lunch), and the last one around 8 PM (dinner). Do this every day. Water, coffee, and unsweetened tea are fine during your fast.
  • The 5:2 method. Your week looks like this — you eat normally except on Tuesday and Friday where women eat just 500 calories and men just 600 calories. You might have heard it called called the Fast Diet; it was popularized by British journalist Michael Mosley. Dietitians recommend these foods.
  • The eat, stop, eat method. This is just like the 5:2 except that you fast completely on Tuesday and Friday. For example begin fasting after dinner on Monday and go until dinner on Tuesday. You might find this one difficult to stick with this form of diet faithfully but if you resolve to make it a habit it will get easier.
  • The alternate day method. Eat normally one day, fast the next. Repeat. Over and over. In some interpretations, some few calories are allowed on fasting days.
  • The warrior diet. Every day you get to eat a large dinner but only small amounts of raw fruits and vegetables during the day.
  • Spontaneous meal skipping. Here you get to eat normally but skip breakfast one day per week and dinner another day. When you do eat breakfast, try my homemade bread recipe. It’s loaded with good things.

Fasting Affects Your Hormones and Cells

Once you adopt one of these fasting methods and make it a habit, things start happening under the hood. If your main goal is to lose weight and shed pounds, there’s good news — your hormone levels change making stored body fat more available for fuel. Here are some other changes that improve your health.

  • Gene functionality. There are changes in the function of your genes that are related to longevity as well as protection against disease.
  • Human Growth Hormone (HGH) increase. This leads to both fat loss and muscle gain.
  • Cells undergo repairs. As you fast, cells begin cellular repairs including autophagy, which is when your cells digest and eliminate older and dysfunctional proteins that have built up inside cells.
  • Insulin levels change. Your insulin sensitivity gets better and your levels of insulin drop off dramatically. This in turn makes your stored body fat more accessible for weight loss.

Intermittent Fasting Promotes Detox

Intermittent fasting supports your healthy immune function. As you might suspect, healthy immune function is at the center of body detox. First of all, it promotes stem cell function and their ability to renew and repair themselves. Lab studies have shown that fasting correlates with fewer unhealthy cells. One study determined that just 3 days of fasting can quite literally regenerate one’s entire immune system! It showed that as the body “eats up” old immune cells, stem cell activity is increased. Just logical when you think of it. The stem cells then begin to create new immune cells which leads to the anti-aging effects of fasting.

Secondly, intermittent fasting has been shown to reduce the autoimmune response. It promotes cell repair during the cellular re-feeding phase. Third, fasting supports the production as well as the repair of white blood cells. White blood cells are especially important in the lymph system. They fight harmful invaders and work to keep the body healthy.

The take-away from all this is that if you are looking for a way to lose weight while generally improving your health, intermittent fasting is worth looking into. As with anything else, it is always a good idea to run it past your doctor. And when you do eat try to stick to organic food that has undergone minimal food processing if any at all.

References:

Others are Reading:




Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Loneliness and the COVID-19 Pandemic

The COVID-19 Pandemic (or Coronavirus or China Virus) Lockdown Causes Loneliness, Depression

Photo of Kelly R. Smith   by Kelly R. Smith

Loneliness and depression during the COVID-19 pandemic.
Loneliness and depression during the COVID-19 pandemic
index sitemap advanced

This article was updated on 03/11/21.

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

Although the COVID-19 pandemic (or Coronavirus or the China Virus, if you prefer) has caused abundant death, the toll in terms of depression and loneliness is even more widespread and impactful with respect to society. Former Surgeon General Vivek Murthy refers to it as a “loneliness epidemic.” Spending so much time in isolation wreaks havoc on our emotions. When we do get out of seclusion, it is increasingly more hard to observe the individual confined behind their mask; it is essentially dehumanizing. It can cause what has become known as pandemic dreaming.

Our Brains Operate in Two Modes

Matthew Lieberman is a founder of the field of social cognitive neuroscience and he discovered that our brains operate in two distinct modes. He found that one is utilized for engaging with the physical world around us. Looking for shelter when a hurricane is blowing in, for example. The other for is utilized for considering mental states; it views other people in terms of being psychological entities with distinct thoughts and feelings of their own. He used MRI imaging to show that the second mode, what he called the social brain, is actually the default mode. That could explain our some of our current issues with isolation.

We are Wired to Mingle with Our Fellows

Some 2,348 years ago Aristotle told us that man is by nature a social animal. By in large that is true, although introverts are the chemical exception to the rule; they are more governed by a neurotransmitter called acetylcholine, which warms up as they turn their focus inward. Extroverts, on the other hand, are governed more by their dopamine reward network. This is triggered when external stimuli and sensory input happens. In other words, if you are a party animal or used to spend a lot of time at the office moving through the cubical farm gossiping or being a kvetcher, this lock-down is hurting you more that your more taciturn neighbors.

Social Media is a Poor Substitute for Real Interaction

We have all grown used to social media over the years, texts, emails, Facebook, etc. But are these really good substitutes? Not at all, although talking on the phone and Skyping may be marginally better. In fact, social media may make things worse. Just look at how bad and polarized things were even before the lock-down. Does Donald Trump bashing and BLM and Antifa ring a bell? Too many trolls, so little time.

One study conducted in 2018 of 18 – 30-year-olds concluded that the odds of depression were significantly decreased by face-to-face encounters, but significantly raised by interacting via social media. Yet another study discovered that lowering time spent on social media lowered feelings of loneliness in 18- to 22-year-olds.

According to Primack, using social media may be simply a way of projecting a version of ourselves out there or perhaps they’re fostering real social connections we otherwise wouldn’t be able to have. There is just no way to know at this point.

How Can You Cope with Pandemic Loneliness and Depression?

  • Maintain a Schedule. A consistent routine can make things feel more normal. Go to bed at a reasonable hour, use an alarm clock, lunch at noon, tea and scones in the afternoon if you are a subject of the Queen; you get the idea. If you are sick, try keeping a log to monitor your symptoms.
  • Keep Yourself Informed. Staying up to date on health information and advice on precautionary measures will make you feel more proactive and in control of your situation.
  • Learn lucid dreaming. If you are experiencing pandemic dreams, follow these techniques to learn lucid dreaming. I learned it long ago out of curiosity and I’ve been controlling and actively participating in my nocturnal adventures ever since. It is easier for some than others but well worth the effort.
  • Maintain an active lifestyle as much as possible. The authorities want you to stay indoors as much as possible. But, and then this is only my opinion, you can still get out to walk, bike, or run (if allowed where you live). If you must stay in, you can still do resistance exercises with household objects or get up and walk around. My Garmin 235 watch not only counts my steps but also alerts me when I have been sitting too long.
  • Indulge in some self-improvement. Take an online course. Pick up that instrument, dust it off, and start practicing. New Years resolutions are valid anytime. Myself, I’m learning Irish Gaelic. Ta go maith!
  • Stay connected. Use Skype. Watch a Netflix movie at the same time as one or more friends and critique it as it plays. If you have ever watched Mystery Science Theater 3000 you know what I mean! Write letters. Remember when that was a human function?
  • Cook some new comfort food. Here are some of my recipes. I like to experiment much to the chagrin of my wife.

In short, none of us is immune to loneliness as an effect of the COVID-19 pandemic. It is just good to understand it, accept it, and mitigate it as much as possible.

Further Reading

References:



Looking for more great content? Visit our main page or partner sites:

I Can Fix Up My Home

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Understanding the Basics of Medicare

The Four Levels of Medicare — Choose Your Healthcare Insurance

by Kelly R. Smith

Medicare plan menu
Medicare plan menu
index sitemap advanced

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

This article was updated on 08/14/21.

I’m quickly approaching that age where I have to sign up for Medicare. I’m not the only one that is aware of this fact. Our names, addresses, and dates of birth are out there in the public domain and insurance companies have their eyes glued to the clock, waiting until we reach the ripe young age of 64.5. Medicare is big business. For about 4 months now I’ve been getting junk mail from various insurance companies soliciting my business. Worse than that are the phone calls; I get at least 10 per week. I usually tell them, “Don’t you know I’m on both the national and the Texas no-call lists?” They generally say, “Oh…” CLICK. No-call is one of those programs with no cojones or substance and they know it. There will be no consequences for ignoring one’s desire for privacy. No-call is analogous to that button at the crosswalk; it’s not hooked up to anything but it makes us feel better.

And then there are the ubiquitous TV commercials. The one that always gets a chuckle from me is when Joe Namath tells me, “They even provide this-n’-that for no extra charge!” Sure, nice marketing ploy, but after all, this is Capitalism at its best; The charge has already been built into the base rate. If it’s any consolation, it’s not as hosed as the model the Democrat Socialists want to morph the system into. In any event, I decided to do my own homework before I hold my nose and cast my lot with one of these enthusiastic insurance companies. And here’s what I found about the basics of Medicare in a nutshell.

What is Medicare?

Basic Medicare is a national health insurance program in the U.S., unveiled in 1966 under the auspices of the Social Security Administration (SSA). Today It’s administered by the Centers for Medicare and Medicaid Services (CMS). The prime objective is to provide health insurance for Americans 65 and older, but also is available for some younger people with disability status as determined by the Social Security Administration. People with end stage renal disease and amyotrophic lateral sclerosis may also sign up. Why were these two conditions designated out of the hundreds of worthy ones? Roll of the congressional dice, I suppose.

Like most government programs, misconceptions abound. When one can obfuscate, do so, ye civil service power-trippers. First, let’s be clear — Medicare isn’t free (for the most part), and the costs involved are often surprising to those who aren’t familiar with the program. Medicare enrollees cough up a variety of financial charges, including co-payments, coinsurance percentages, and monthly premiums. Although many thought Bernie Sanders‘ Medicare-for-all would be “free,” Berniecare was really just Obamacare with lipstick. And a bigger price tag. Beyond the basic Medicare Part A, there are 3 add-on parts, B, C, and D.

Medicare Parts

  • Medicare Part A. Medicare Part A is hospital health insurance offered by the federal government to U.S. citizens and legal immigrants who have permanently lived in the U.S. without a break for at least five years. You usually don’t have pay a monthly premium to get Medicare Part A (Hospital Insurance) coverage if you or your spouse paid Medicare taxes for a certain amount of time while working. In this case it’s called called “premium-free Part A.” People who don’t qualify for premium-free Part A can purchase Part A. If you do, you’ll pay up to a whopping $458 each month according to Medicare.gov. If you paid Medicare taxes for fewer than 30 quarters, the standard Part A premium will set you back $458. But if you paid into Medicare taxes for 30-39 quarters, then the standard Part A premium is $252. Keep in mind that if purchase Part A, you must also have Medicare Part B (Medical Insurance) and pay monthly premiums for both Part A and Part B.
  • Medicare Part B. Medicare Part B is medical insurance and is part of Original Medicare and covers medical services and supplies that are medically necessary to treat your health condition. This can include outpatient care, preventive services, ambulance services, and durable medical equipment. Specifically, doctor’s office visits, lab work, x-rays, and outpatient surgeries, and preventive services to keep you healthy, like cancer screenings and flu shots. In 2020 the standard premium amount is $144.60 per month for individuals who filed individual taxes up to $87,000 or less, and those that filed jointly for $174,000 or less.
  • Medicare Part C. According to the U.S. Department of Health and Human Services, “A Medicare Advantage Plan (like an HMO or PPO) is another Medicare health plan choice you may have as part of Medicare. Medicare Advantage Plans, sometimes called “Part C” or “MA Plans,” are offered by private companies approved by Medicare. If you join a Medicare Advantage Plan, the plan will provide all of your Part A (Hospital Insurance) and Part B (Medical Insurance) coverage. Medicare Advantage Plans may offer extra coverage, such as vision, hearing, dental, and/or health and wellness programs. Most include Medicare prescription drug coverage (Part D). Medicare pays a fixed amount for your care every month to the companies offering Medicare Advantage Plans. These companies must follow rules set by Medicare. However, each Medicare Advantage Plan can charge different out-of-pocket costs and have different rules for how you get services (like whether you need a referral to see a specialist or if you have to go to only doctors, facilities, or suppliers that belong to the plan for non‑emergency or non-urgent care). These rules can change each year.” I suspect this is the type of plan Joe Namath hypes in his commercial. Obviously the price will vary depending on services.
  • Medicare Part D. Part D offers prescription drug coverage. Generally, you should only opt for this if you do not have employer or union drug coverage. Medicare.gov says, “If you join a Medicare Prescription Drug Plan, you, your spouse, or your dependents may lose your employer or union health coverage.” How much does it cost? The short answer is — it depends. Most Medicare Prescription Drug Plans charge a monthly fee that varies by plan. You pay this in addition to the Medicare Part B Premium. If you join a Medicare Advantage Plan (Part C) or Medicare Cost Plan that includes Medicare prescription drug coverage, the plan’s monthly premium may include an amount for drug coverage.

How to Sign-Up for Medicare

This is easy to do on-line. I did it this morning and it took about 30 minutes. I could have done it faster but half the time I spent cross-checking my answers. It’s a government input site so there are no do-overs once they give you the chance to review and “Do you really want to continue?” OK, go to the Social Security website and click on my Social Security. When it opens click on Create an Account. When that loads, click on Create New Account. Next, just keep following the meandering path you are led upon.

Did this article clear up some confusion on the basics of Medicare? I hope so. They don’t make it easy, do they?

Got a blog or website? Want more revenue? Monetize it!

Trending Articles

References

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at Considered Opinions Blog where he muses on many different topics.

close

Enjoy this blog? Please spread the word :)

RSS
Follow by Email
Twitter
Follow Me
Tweet
Pinterest
Pinterest
Pinterest
Instagram
LinkedIn
Share