Eat Your Veggies and More Heart Healthy Tips From the Nutrition Twins

 

By Tammy Lakatos Shames and Elysse Lakatos, The Nutrition Twins, Special to Everyday HealthIf the thought of getting heart disease puts you a little on edge and gets your heart beating a little faster, we understand. After all, heart disease is the No.1 killer in the United States — and that’s enough to raise anyone’s blood pressure.But there’s great news — eating the right veggies may improve heart health by lowering cholesterol, reducing blood pressure and decreasing inflammation in the arteries. And more good news — by focusing on the foods that you should eat more of, you’ll automatically eat less of the bad stuff that could lead to heart disease, like butter, processed meats, fatty red meats, and baked goods that contain artery-clogging hydrogenated oils.A heart-healthy diet includes at least 2.5 cups of cooked veggies each day or 5 cups of raw, leafy veggies. Although this may sound like a lot, the key is to mix your veggies right into your meal so you’ll eat less of the heavy stuff without even realizing that you’re filling your stomach with heart-protective veggies and meeting your daily quota to boot. Our clients eat this way and find they easily eat more than the minimum veggie recommendations. Eat this way too and you’ll get plenty of protective nutrients.

Heart-Protective Nutrients

Potassium counterbalances sodium and the damage it causes by helping to reduce the risk of high blood pressure. Potassium also helps to flush sodium out of the body and keep your blood vessels more elastic and pliable.

• Good sources are crimini mushrooms, spinach and swiss chard. These veggies are all great in omelets, sandwiches and soups.
• Try this Super Easy Spinach Pomodoro. Defrost a box of frozen spinach, mix in 3/4 cup of marinara sauce and a few teaspoons of grated parmesan cheese — and voila!

Phytonutrients protect the heart, keep inflammation at bay, repair damaged cells, help build our immune systems, and act as antioxidants. Of course, this means they help protect the cardiovascular system, so we certainly heart our phytonutrients.

• Most veggies are a good source. Variety is the key since each veggie contains different phytonutrients that can tackle different types of damage in our bodies. As healthy as broccoli is, don’t eat it only because you’re used to it. Get out there and experiment — add purple cabbage to add dimension to your salad, bell peppers to sweeten your panini and snow peas to add crunch to your tuna sandwich.

B Vitamins help lower homocysteine, an amino acid in the blood that may promote fatty deposits in blood cells.

• Leafy greens are high in vitamin B. Aim to eat them daily. If you’re bored with the same mixed green salad, switch things up by choosing romaine lettuce, Boston red leaf, spinach leaves or arugula.
• Trying to cut calories? Replace the bread on your sandwich or wrap (or even half of the bread) with several large leaves of your fave leafy greens. Lettuce wraps are delicious on tuna and egg salad.

Fiber lowers cholesterol levels. Although soluble fiber is more effective at lowering cholesterol (it pulls the bad cholesterol right out of your body!), both soluble fiber and insoluble fiber are good for your health, and most vegetables contain some of each.

• Good sources are broccoli, Brussels sprouts, celery, carrots, cucumbers, beans, dry peas, artichokes, parsnips, sweet potatoes and turnips.
• Added bonus: Double your fiber intake and you’ll actually absorb 90-130 fewer calories each day—that translates into an 8-10 pound weight loss over the next year!

And of Course, Garlic, which can lower triglycerides and total cholesterol by as much as 5 - 15 percent. But garlic’s biggest asset is its unique set of sulfur-containing compounds that protect blood cells and blood vessels from inflammatory and oxidative stress.

• Tip: After chopping or crushing garlic, allow it to sit for 5 minutes before cooking it to so its phytonutrient alliin can convert to the health and heart superstar allicin.  Roast garlic with veggies or in a little olive oil and spread it on your bread in lieu of butter.

Tammy Lakatos Shames and Elysse Lakatos, The Nutrition Twins, are nationally recognized registered dietitians and personal trainers with 15 years experience helping clients boost their energy naturally, get healthier, happier and into tip-top shape. Their latest book, The Nutrition Twins’ Veggie Cure, was released in January 2014.

Relaxation Techniques for Depression

• By Diana Rodriguez
• Reviewed by Pat F. Bass III, MD, MPH

Practicing relaxation techniques is a simple way to boost your emotional health. Learn how to relax, de-stress, and maybe even ease your depression.

 

 

 

 

People with depression often struggle with more emotional weight than depression alone. Depression and anxiety often go hand-in-hand, and stress can also challenge your emotional health. When anxiety and stress build up, they can affect your depression symptoms and make them more difficult to manage. Some simple relaxation techniques may help you escape your stress and anxiety, as well as better manage your depression.How Relaxation Helps DepressionCaring for all aspects of your emotional health is important for managing depression, and that means easing stress and anxiety, too. A daily dose of relaxation may be just what the doctor ordered."Relaxation can help just about anybody," says Jennifer L. Payne, MD, PhD, assistant professor and co-director of the Women's Mood Disorders Center at The Johns Hopkins Hospital in Baltimore.Anxiety, which is common in people who have depression, can make people feel tense. The anxiety can be severe, says Dr. Payne, and may even lead to panic attacks."Certainly when someone is depressed, much of their outlook is negative," adds Payne. "Relaxation techniques can help with that; it can bring people down a notch so that they're not so anxious or negative." Relaxation techniques such as meditation, massage, and exercise can also release endorphins, which are chemicals in the body that relieve pain and are thought to elevate your mood.Relaxation also benefits your physical health. "It's another tool to combat those physical effects of depression," Payne says.Relaxation techniques may even help prevent depression in some people. According to Payne, "Environmental stress can trigger depressive episodes, so if you have a genetic predisposition to depression, and you go through a stressful time, you are more likely to have a depressive episode. Learning how to control your stress levels may help prevent depressive episodes."Relaxation Techniques for DepressionWhich relaxation techniques will be most effective for improving emotional health depends on the person, says Payne. Some people find a massage or pedicure to be calming, while those activities could actually cause stress for someone who doesn't enjoy them. Your relaxation technique doesn't have to be complicated — anything that makes you unwind and feel good will benefit your emotional health.Here are some relaxation techniques known to help ease depression and anxiety. Try the ones that appeal to you, and discover which ones deliver the most stress relief.

• Deep breathing. Deep, slow breathing can help you release anxiety and relax from head to toe. Try it at set times throughout the day or whenever you feel stress building. Combine deep breathing with meditation for even greater relaxation, stress relief, and focus.
• Exercise. This is a great relaxation technique, says Payne, and it offers great physical health benefits, too. Yoga is a particularly beneficial therapy because it focuses on meditation, balance, deep breathing, and relaxation all at the same time.
• Surround yourself with scents. Some people find certain pleasant aromas very relaxing. Known as aromatherapy, this technique can be as simple as lighting a candle scented with a favorite fragrance.
• Take a vacation in your mind. Called visual or guided imagery, this relaxation technique uses your imagination to carry yourself away from daily stress. Picture yourself in a serene, peaceful place that makes you happy. Take time to experience all the sensations in your mind.
• Warm up. Treat yourself to a long, luxurious soak in a bubble bath or lose yourself in the steam of a hot shower. Even sipping on a mug of hot coffee, tea, or cocoa can be soothing.
• Scribble out your stress. If something's bothering you and you just need to get it off your chest, a diary or journal can be your best friend. Take a few moments each day — or any time you feel down or stressed — to write about your fears, concerns, or frustrations.

Everyone's idea of relaxation is different. It doesn't matter what you do to relieve stress as long as it helps you feel better. Make time each day for a short respite, something that you look forward to and that will leave you feeling more hopeful as you face the rest of your day.

 

exercising with diabetes

Exercising With Diabetes: Is It Better to Eat Before or After Your Workout?

The great debate of whether to eat before working out is even more important if you have diabetes. Here’s your exercise nutrition game plan.

By Moira Lawler

Medically Reviewed by Bhargavi Patham, MD, PhD

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To maintain your blood sugar levels, plan what to eat before, during, and after a workout.

Alamy

Whether it’s best to eat before or after a workout has been debated for decades, and the decision becomes even more complicated if you have diabetes. “For someone with diabetes, they not only have to think about fuel for exercise, but they also have to think about glycemic control,” says Monet S. Bland, a clinical exercise physiologist and diabetes educator with Joslin Diabetes Center in Boston.

Exercise impacts your blood sugar, so you need to make sure your levels aren’t too high when you start exercising, but also not so low that they’ll plummet during your workout. So while a study published in November 2010 in the Journal of Physiology found that not eating before exercise helped people burn fat, people with diabetes need to maintain blood sugar levels, and should plan to eat before, after, and sometimes even during exercise, Bland says.

That’s the general recommendation, but it’s not a one-size-fits-all approach. You need to keep an eye on how your body responds, since “some people are more sensitive to the effects of exercise versus others,” Bland says. Not sure where to start? Bland recommends working with an endocrinologist or an exercise physiologist to establish blood glucose targets and an exercise plan that’s safe for you.

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No matter what, you’ll want to check your blood sugar before working out so you know how to fuel up. Your goal is a level greater than 100 milligrams per deciliter (mg/dL) — but always skip the workout if your blood sugar is at or higher than 250 mg/dL and ketosis is present, or greater than 300 mg/dL without ketosis. Be sure to talk to your doctor about your blood glucose targets before and after exercise.

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The Best Pre-Workout Snacks

Your best bet is eating a balanced meal an hour to an hour and a half before your workout, says Lori Zanini, RD, CDE, creator of the seven-day diabetes meal plan. Shoot for 30 grams (g) of high fiber carbohydrates, 3 to 4 ounces (oz) of lean protein, 5 to 10 g of healthy fats, and two servings of nonstarchy vegetables (a serving is 1 cup of raw veggies or ½ cup of cooked veggies), Zanini says. A turkey sandwich on whole wheat bread with ¼ of an avocado, lettuce, tomato, and 1 cup of sugar snap peas on the side checks all the boxes.

If you’re short on time or knocking out your workout first thing in the morning, adjust your approach and grab a snack that combines protein with healthy carbohydrates (ideally 15 grams) 15 to 30 minutes before exercising, says Jessica Crandall, RDN, CDE, wellness center director at Denver Wellness and Nutrition in Englewood, Colorado. The carbs-plus-protein combo “helps you keep your blood sugar stable for a longer period of time,” she says. Try a hard-boiled egg and 1 cup berries, 1 cup of cottage cheese, and ½ cup of pineapple, or 1 to 2 tablespoons (tpsp) of peanut butter and an apple, Zanini says.

What to Reach for During Exercise

Depending on how long and how intense your workout is, your blood sugar can decrease as you’re exercising. Keep a snack with about 15 to 20 g of carbohydrates nearby — Crandall likes dried fruit because it’s easy to stash in a workout bag — and reach for it if hypoglycemia occurs, Bland says.

The Best Post-Workout Snacks

As you exercise, your body will use insulin more efficiently, which lowers your blood sugar for up to 24 hours, creating what’s known as the “lag effect.” “This puts an individual with diabetes at risk for hypoglycemia in the hours following exercise completion,” Bland says.

To counter it, reach for a snack within 15 minutes of your cooldown. The snack should have 15 g of carbohydrates, which is about what you’ll find in ½ cup of oatmeal, 1 cup of berries, or half of a medium-sized sweet potato, Zanini says. Crandall suggests adding protein, such as nuts, string cheese, or cottage cheese, to help support muscle mass.

Finally, sit down for a meal within an hour or two, Zanini says. Just be careful not to overdo it. According to the American Diabetes Association, you likely won’t need to add any extra carbs to your diet, unless you’re exercising for longer than an hour. It’s easy to adopt the “I just worked out, so I deserve this doughnut” reasoning, but going overboard could cancel out your exercise efforts.

Last Updated:7/20/2017

Tips for Getting a Good Night's Sleep

Getting enough sleep is good for your health.  Here are a few tips to improve your sleep:

Set a schedule – go to bed and wake up at the same time each day.

Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.

Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.

Relax before bed – try a warm bath, reading, or another relaxing routine.

Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.

Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired. 

See a doctor if you have a problem sleeping or if you feel unusually tired during the day.  Most sleep disorders can be treated effectively.

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Hope Through Research

Scientists continue to learn about the function and regulation of sleep.  A key focus of research is to understand the risks involved with being chronically sleep deprived and the relationship between sleep and disease.  People who are chronically sleep deprived are more likely to be overweight, have strokes and cardiovascular disease, infections, and certain types of cancer than those who get enough sleep.  Sleep disturbances are common among people with age-related neurological disorders such as Alzheimer’s disease and Parkinson’s disease.  Many mysteries remain about the association between sleep and these health problems.  Does the lack of sleep lead to certain disorders, or do certain diseases cause a lack of sleep?  These, and many other questions about sleep, represent the frontier of sleep research.

How Much Sleep Do You Need?

Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age.  There is no magic “number of sleep hours” that works for everybody of the same age.  Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain).  School-age children and teens on average need about 9.5 hours of sleep per night.  Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings.  Elderly people are also more likely to take medications that interfere with sleep. 

In general, people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities. 

Many people feel they can "catch up" on missed sleep during the weekend but, depending on how sleep-deprived they are, sleeping longer on the weekends may not be adequate. 

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Dreaming

Everyone dreams.  You spend about 2 hours each night dreaming but may not remember most of your dreams.  Its exact purpose isn’t known, but dreaming may help you process your emotions.  Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams.  Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep.  Some people dream in color, while others only recall dreams in black and white.

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The Role of Genes and Neurotransmitters

Chemical signals to sleep      

Clusters of sleep-promoting neurons in many parts of the brain become more active as we get ready for bed.  Nerve-signaling chemicals called neurotransmitters can “switch off” or dampen the activity of cells that signal arousal or relaxation.  GABA is associated with sleep, muscle relaxation, and sedation.  Norepinephrine and orexin (also called hypocretin) keep some parts of the brain active while we are awake.  Other neurotransmitters that shape sleep and wakefulness include acetylcholine, histamine, adrenaline, cortisol, and serotonin.

Genes and sleep

Genes may play a significant role in how much sleep we need.  Scientists have identified several genes involved with sleep and sleep disorders, including genes that control the excitability of neurons, and "clock" genes such as Per, tim, and Cry that influence our circadian rhythms and the timing of sleep.  Genome-wide association studies have identified sites on various chromosomes that increase our susceptibility to sleep disorders.  Also, different genes have been identified with such sleep disorders as familial advanced sleep-phase disorder, narcolepsy, and restless legs syndrome.  Some of the genes expressed in the cerebral cortex and other brain areas change their level of expression between sleep and wake.  Several genetic models–including the worm, fruit fly, and zebrafish–are helping scientists to identify molecular mechanisms and genetic variants involved in normal sleep and sleep disorders.  Additional research will provide better understand of inherited sleep patterns and risks of circadian and sleep disorders. 

Sleep studies

Your health care provider may recommend a polysomnogram or other test to diagnose a sleep disorder.  A polysomnogram typically involves spending the night at a sleep lab or sleep center.  It records your breathing, oxygen levels, eye and limb movements, heart rate, and brain waves throughout the night.  Your sleep is also video and audio recorded.  The data can help a sleep specialist determine if you are reaching and proceeding properly through the various sleep stages.  Results may be used to develop a treatment plan or determine if further tests are needed. 

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Tracking Sleep Through Smart Technology

Millions of people are using smartphone apps, bedside monitors, and wearable items (including bracelets, smart watches, and headbands) to informally collect and analyze data about their sleep.  Smart technology can record sounds and movement during sleep, journal hours slept, and monitor heart beat and respiration.  Using a companion app, data from some devices can be synced to a smartphone or tablet, or uploaded to a PC.  Other apps and devices make white noise, produce light that stimulates melatonin production, and use gentle vibrations to help us sleep and wake.

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