Month: August 2015

I have heard and read a lot in the past about Turmeric Tea and there are some good and some bad experiences that I have had with it.

First of all, why Turmeric Tea? Well my family is all a bit nervous about cooking with Turmeric roots which is a bit strange but at the same time when you see fresh turmeric it is a bit bright colored. Turmeric is know as a very strong anti-inflammatory and since my Kidney donation a couple of weeks ago I have had a lot of aches and pains that I thought the turmeric could help me with.

Anti-Inflammatories and Kidneys

Most anti-inflammatory pills are tough on your kidneys. I am allowed to take Tylenol for pain but have to avoid NSAID drugs which I have commonly used in the past. I have used Naproxen whenever I hurt myself just to take the swelling down but have since learned, especially with one kidney, that these pills really can damage a kidney.

The other common pill for me to take would be Ibuprofen – also known as Advil. This is also bad for your kidneys so that is on the outs with me too.

So Turmeric it is. Most studies seem to show that Turmeric is good on your kidneys and the fact that it can get rid of inflammation made it something I really want to experiment with this week.

First I tried using Turmeric powder. Most of us have this in our cupboards and in my case I decided to just add it to a smoothie. I don’t know who these bloggers are that speak of how good turmeric powder is but from first hand experience I can tell you that it was terrible in a fruit smoothie.

I drank it because I hate to throw food out but I really was not a fan.

Next try, find fresh turmeric roots. I have looked in the past and only found Turmeric at a whole foods/ natural food store and the closest one to me is an awful long distance so I tried looking over time in grocery stores and have never had any luck finding it.

I tried on the weekend at an Asian grocery store, T and T Groceries, and I was fortunate enough to find a package of the roots for only $2.84 – right in my price range (cheap).

How to Make Turmeric Tea

So in looking at the pic here you can see that to prepare the Turmeric Tea I just had to slice it thinly, some people grate it, but the stuff is bright orange and stains everything easily. I sliced up a couple of roots into my tea maker and added boiling water.

I let it steep for about 10 or 15 minutes and then let it drop into my Mickey Mouse mug. This tea is a bright orange and the smell and taste I think is really great.

There are a couple of things to say about why turmeric is a great anti-inflammatory and first of all it is due to the substance called Curcumin that is contained within the Turmeric itself. Curcumin has been shown in studies to work well although there is a bioavailability problem. This means that your body will not easily absorb the curcumin very easily.

There are a couple of things that we can do to enhance this bioavaiability.

First I added a teaspoon of coconut oil to me tea – the presence on fats instead of water increases the bioavailability of curcumin

Secondly I added some pepper to the tea – Piperine is the key chemical in black pepper and it is the piperine in pepper that slows down the metabolism of the curcurmin and allows it to do its work in your bloodstream instead.

I liked the taste of this tea a lot and adding the bit of coconut oil and pepper made me feel like a bit of a biohacker.

We will see if this helps me out but there is at least a few hundred years of Ayervedic history on my side thinking that this is helpful

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For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.

But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.

Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?

Here are 30 tips for choosing healthy fats in your diet:

30 Tips For Choosing Healthy Fats In Your Diet

1. Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.

2. Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.

3. Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.

4. Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.

5. Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!

6. Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.

7. Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.

8. Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.

   In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.

9. Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.

10. Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.

11. Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.

12. Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.

    Trans fats are damaging to heart health and should be avoided as much as possible.

13. Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.

14. Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.

15. Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.

16. Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

17. Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.

18. Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

19. Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.

20. Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.

21. Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.

22. Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.

23. Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.

24. Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.

The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.

One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.

Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.

25. Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.

    A three-ounce portion of meat is roughly the size of a deck of playing cards.

26. Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.

27. Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.

28. Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.

    Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.

29. Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.

If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.

The suggestions above are easy to follow and can make a difference in the way you look and feel.

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Fats in your diet Healthy fast food and trans fats Eat a bit more Fats and Protein 5 Healthy Eating Tips for Men

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The company that I work for had a stampede breakfast and mini rodeo on Saturday at the Calgary Stampede and I went along with my wife and two kids. We met some people there and although we brought our own lunch we did have the sausage, pancakes and hash browns for breakfast.

The lunch was packed by my wife and was healthy fruit and sandwiches which were great for all of us and helped us avoid the crazy prices for food on the fairgrounds.

But this story is not about the food or the food on the grounds.

Heat Stroke and Heat Exhaustion

I always get excited about hanging out and playing with the kids. I am a pretty active guy when it comes to looking after the kids running behind and trying to keep up with them and that was the case on Saturday, but I did not bring any water to drink and really did not think about drinking anything.

Just like anyone on a really hot day I was fine until it was a bit too late. Just before we left in mid afternoon I started feeling a little light headed and went a little downhill from there. We got in the car and went to the first 7-11 we could find to get a drink for me.

After sucking back some liquids I was fine but I would bet that there were others that day that did not fare as well as me.

It is really important to drink a lot of liquids when you are active and at these times most people realize it and do get in the liquids and electrolytes that they need to keep them in peak condition.

But, when you are just running around and away from home on a hot day quite often you don’t really think about the water just as I did on Saturday. If you were to go to the first aid tent at any event during the summer you should see that the majority of people are suffering from heat exhaustion or dehydration not from being active but just from drying up in the heat.

The easiest way to avoid these problems is to make sure that you drink a lot of liquids throughout the day.

Mix it up drink fruit juice for the sugar, water for the pure hydration and try to keep yourself in the shade whenever possible.

This time in July and August is prime time for these problems. Especially when it is really hot take care of your kids as they are not nearly as good at regulating their temperature and can get heat stroke which is an even worse problem and can require hospitalization.

What happens to the body as a result of exposure to extreme heat?

People suffer heat-related illness when the body’s temperature control system is overloaded. The body normally cools itself by sweating. But under some conditions, sweating just isn’t enough. In such cases, a person’s body temperature rises rapidly.

Very high body temperatures may damage the brain or other vital organs.

Several factors affect the body’s ability to cool itself during extremely hot weather. When the humidity is high, sweat will not evaporate as quickly, preventing the body from releasing heat quickly.

Other conditions that can limit the ability to regulate temperature include old age, youth (age 0-4), obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug use and alcohol use.

Who is at greatest risk for heat-related illness?

Those at greatest risk for heat-related illness include infants and children up to four years of age, people 65 years of age and older, people who are over, and people who are ill or on certain medications.

What is heat stroke?

Heat stroke is the most serious heat-related illness. It occurs when the body becomes unable to control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes.

Heat stroke can cause death or permanent disability if emergency treatment is not provided.

What are the warning signs of a heat stroke?

• Warning signs of heat stroke vary but may include the following:
• An extremely high body temperature (above 103°F)
• Red, hot, and dry skin (no sweating)
• Rapid, strong pulse
• Throbbing headache
• Dizziness
• Nausea
• Confusion
• Unconsciousness

What should I do if I see someone with any of the warning signs of heat stroke?

If you see any of these signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the victim. Do the following:

• Get the victim to a shady area.
• Cool the victim rapidly, using whatever methods you can. For example, immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.
• Monitor body temperature and continue cooling efforts until the body temperature drops to 101-102°F.
• If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
• Do not give the victim alcohol to drink.
• Get medical assistance as soon as possible.

What is heat exhaustion?

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, those with high blood pressure, and those working or exercising in a hot environment.

What are the warning signs of heat exhaustion?

The warning signs of heat exhaustion include the following:

• Heavy sweating
• Paleness
• Muscle cramps
• Tiredness
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Fainting
• The skin may be cool and moist. The pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. See medical attention if symptoms worsen or last longer than one hour.

What steps can be taken to cool the body during heat exhaustion?

• Drink cool, nonalcoholic beverages.
• Rest.
• Take a cool shower, bath, or sponge bath.
• Seek an air-conditioned environment.
• Wear light clothing.
• What are heat cramps and who is affected?

Heat cramps are muscle pains or spasms – usually in the abdomen, arms, or legs – that may occur in association with strenuous activity. People who sweat a lot during strenuous activity are prone to heat cramps.

This sweating depletes the body’s salt and moisture.

The low salt level in the muscles causes painful cramps. Heat cramps may also be a symptom of heat exhaustion. If you have heart problems or are on a low-sodium diet, seek medical attention for heat cramps.

What should I do if I have heat cramps?

• If medical attention is not necessary, take the following steps:
• Stop all activity and sit quietly in a cool place.
• Drink clear juice or a sports beverage.
• Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
• Seek medical attention for heat cramps if they do not subside in 1 hour.
• What is heat rash?

Heat rash is a skin irritation caused by excessive sweating during hot, humid weather. It can occur at any age but is most common in young children. Heat rash looks like a red cluster of pimples or small blisters. It is more likely to occur on the neck and upper chest, in the groin, under the breasts, and in elbow creases.

What is the best treatment for heat rash?

The best treatment for heat rash is to provide a cooler, less humid environment. Keep the affected area dry. Dusting powder may be used to increase comfort, but avoid using ointments or creams — they keep the skin warm and moist and may make the condition worse.

Can medications increase the risk of heat-related illness?

The risk for heat-related illness and death may increase among people using the following drugs:

Psychotropics, which affect psychic function, behavior, or experience (e.g. haloperidol or chlorpromazine);

Medications for Parkinson’s disease, because they can inhibit perspiration; and

Tranquilizers such as phenothiazines, butyrophenones, and thiozanthenes.

How effective are electric fans in preventing heat-related illness?

Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off. Air conditioning is the strongest protective factor against heat-related illness. Exposure to air conditioning for even a few hours a day will reduce the risk for heat-related illness. Consider visiting a shopping mall or public library for a few hours.

How can people protect their health when temperatures are extremely high?

Remember to keep cool and use common sense. Drink plenty of fluid, replace salts and minerals, wear appropriate clothing and sunscreen, pace yourself, stay cool indoors, schedule outdoor activities carefully, use a buddy system, monitor those at risk, and adjust to the environment.

How much should I drink during hot weather?

During hot weather you will need to drink more liquid than your thirst indicates. Increase your fluid intake, regardless of your activity level. During heavy exercise in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour.

Avoid drinks containing alcohol because they will actually cause you to lose more fluid.

Should I take salt tablets during hot weather?

Do not take salt tablets unless directed by your doctor. Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced.

The easiest and safest way to do this is through your diet. Drink fruit juice or a sports beverage when you exercise or work in the heat.

What is the best clothing for hot weather or a heat wave?

Wear as little clothing as possible when you are at home. Choose light, light-colored, loose-fitting clothing. In the hot sun, a wide-brimmed hat will provide shade and keep the head cool.

If you must go outdoors, be sure to apply sunscreen 30 minutes prior to going out and continue to reapply according to the package directions.

Sunburn affects your body’s ability to cool itself and causes a loss of body fluids. It also causes pain and damages the skin.

What should I do if I work in a hot environment?

Pace yourself. If you are not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually.

If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity. Get into a cool area or at least in the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

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