What Your Diet Is Missing

Sometimes our desire to be fit and thin outweighs our desire to actually be healthy. We focus on the next year or so (or the upcoming summer) and focus all of our determination on the goal of losing weight. But sometimes a low-calorie diet can neglect vitamins and minerals that are vital to your body's everyday functions.

Here's a post that talks about four things that your diet might not feature enough of. It explains why your body needs more fiber, zinc, omega-3s and folate, and how you can work these things into your health regimen.

So make sure that your thinner lifestyle isn't depriving your body of things that can extend your health long into your later years because, let's face it, we're not getting any younger.

Attribution: AudunV

Justice is Only Skin Deep

It’s a common criticism that men are vain and superficial. Film, music, and television all perpetuate the illustration of the shallow bachelor who refuses to associate himself with a bachelorette for anything other than her physical appearance. Men are painted as these one-dimensional cretins of the social world whose atavistic urges prevent them from appreciating a woman for anything other than her looks. This kind of thing is said to happen everywhere from the schoolyard to the board room - the male population apparently prefers thinner women almost exclusively.

This has a lot of men crying ‘foul’ against their feminine counterparts. They claim that these caricatures of slobbering buffoons neglect to acknowledge the intellectuals, the poets, the philosophers – the gentlemen. They try to distance themselves from the stereotypical alpha-males around them, and claim to be a part of a vast fraternity of guys who champion chivalry instead of chauvinism. These nice-guys-finish-last types may even be believable…if studies about them didn’t always point in the opposite direction.

Not only is this just a preference, but there seems to be a deeply-ingrained tendency in the male psyche that naturally discredits heavier women. A recent study by Yale psychologists surveyed the propensity of both male and female jurors to evaluate someone’s innocence based on his or her appearance. The people conducting the study described a false case to the participants: check fraud. The participants were then presented with one of four images: a large man, a thin man, a large woman, and a thin woman. The participants would proceed to rate how guilty the defendant was – a judgment strictly based on the defendant’s physical appearance – using a five-point Likert scale.

Interestingly, the women who participated in the study showed no discernible bias in evaluating the defendants. Researchers found no direct connection between the defendant’s appearance and the degree to which the female participants deemed them guilty.

On the other hand, there was an abundance of evidence suggesting that the weight of the female defendants directly influenced the male participants’ decisions. Researchers observed an apparent proclivity for the men to deem the image of the larger female defendant as ‘guiltier’ than either of the men or the thin woman. Not to mention, slimmer participants would consistently label the obese female defendants as ‘repeat offenders’ and having ‘awareness’ of their crimes through the rating system. Needless to say, this micro-population demonstrated the largest selection bias of any group represented in the sample.

This could have serious implications for the legal process that is enacted in every courtroom of jurors. No doubt, personal bias always has some bearing on a juror’s decision, but this study could suggest that there is a serious corporate problem with how the male community delivers justice. A sample of 471 is, of course, not exhaustive, but the results are still striking. There could be other societal influences on the study. Maybe the sample was in a community where there is a very consistent perception of criminal personalities – possibly the likeness of the large female defendant just happened to fit the description of a large population of criminals in these men’s communities. 

Nevertheless, the study is still remarkable. If it is, in fact, consistent with the tendencies within the larger population of males, it reveals some pretty uncomfortable information about male psychology that confirms volumes of social criticisms.

I guess guys just can’t catch a break…

The article can be viewed here

Lance Armstrong Confesses

The news has finally emerged about Lance Armstrong's admission to using performance-enhancing substances during his time as a cyclist. Armstrong has been recognized as the beloved tour-de-force of the Tour de France for years, but the recent news concerning his dubious performance has his fans (some former) divided.

Many people are outraged that he has taken so long to come clean about the subject, saying that he could have come clean about the issue long ago, but wanted to wait until his success and career was behind him.

His more loyal proponents are insisting that his long history of work for LiveSTRONG - an organization devoted to helping the cancer community - far outweighs his decision to juice. These people say that the impact that his success has allowed him to make in the cancer community was worth his lapse in athletic honesty.

Armstrong has reportedly given an effusive apology to his staff at LiveSTRONG for all of the stress that speculation about his athletic past has brought upon the organization. Whether his apology is sincere, however, will be up to others to decide.

The story can be viewed here

Photo attribution: lapstrake

How to Get More Sleep

It's more important than you think

With the demand for our time and performance always on the rise, it’s far too easy to cut corners on our sleep schedule to free up some time for other, more (ostensibly) important activities. Many of us feel as though we can always fall back on our early morning coffee or other caffeinated drinks to pick up the slack when it comes to our energy levels, but that only makes it easier for us to deprive ourselves of the recharging, natural sleep that we need.

Droopy eyelids aren’t the only things caused by lack of sleep; an insufficient sleep regimen has been linked to obesity, high blood pressure, heart disease, and even type 2 Diabetes¹. A good night’s rest is what your body requires to carry out many of the tasks necessary in maintaining physical and mental welfare. Without allowing your body the time to do these things, you are preventing it from protecting you from future health concerns.

Additionally, stress can have a severely negative effect on your sleep cycle. Pressure or frustration releases glucose into the bloodstream which, in turn, gives the body energy. This energy keeps you awake, leading to insomnia, which doctors think can allow your body to release even more stress hormones. So not only does stress keep you from sleeping properly, but poor sleep increases the stress your body is under; lack of sleep can result in an unending cycle of restlessness.

Because sleep is such an integral part of your success, here are a few ways that you can ensure that you and your entire family are getting the sleep necessary to get through the day-to-day. Keep in mind, seven to nine hours of sleep each night is what is clinically recommended for an adult to remain healthy, so this is how you can fit that extra sleep time into your schedule for a healthier more well-rested future.

Follow a regular schedule

Establishing a predictable circadian rhythm (the body’s natural sleep-wake cycle) is one of the most effective ways that you can get your sleeping back on track. It takes motivation, since you will essentially be forcing yourself to designate certain parts of your day to sleep, but in the long run it can totally reschedule your body’s internal clock.

The first step in doing this is to set regular bedtimes and wake times for every day. But rather than trying to quit your nocturnal habits cold-turkey, you can work your way gradually into this habit by going to bed just 15 minutes earlier than usual every night. This way, it’ll only be just over a week before you are comfortably going to bed two hours before your original late-night (early morning?) bedtime. Likewise, you’ll also want to make sure that your wake patterns follow accordingly. Try to get your body accustomed to getting the same amount of sleep every night, so adjust your wake patterns to those of your gradually earlier bedtime schedule.

Also, following a regular schedule means that you ensure that your body receives a certain amount of sleep every day, no matter what. Let’s say that eight hours of sleep is enough for you to feel refreshed and energetic in the morning - bedtime at eleven, and you wake up at seven – but you need to stay up until midnight working on a work project one evening. In order to maintain your circadian rhythm, you’ll want to make sure that you make up that lost hour of sleep sometime the next day with a nap, but at a time that won’t disrupt your scheduled bedtime later that night.

Exercise

I know this probably isn’t the most popular way to regain some sleep, but regular exercise might be one of the best ways to keep you from tossing and turning throughout the night. Not only is exercise the absolute best way to manage your weight, it also makes your body more likely to be prepared for sleep once you actually get into bed.

The obvious contribution exercise has to your sleep cycle is the exhaustion that comes from activity, but exercise also has two other great ways to help you sleep: reinforcing your circadian rhythm and reducing stress. If you were to schedule regular exercise at the beginning of your morning, your body would begin to associate the activity with sunlight; your body starts to program itself to respond to the changes in light, and prevents you from sleeping in too late. Also, as mentioned before, the amount of stress you have impacts your sleep in a big way. Since exercise is a wonderful way of reducing stress (and can really just put you in a better mood) it can’t be neglected as a way of getting you to bed on time.

No TV or reading in bed

Even though many of us enjoy the sound or white noise associated with watching TV, it’s a risky bedtime ritual if you intend in getting good sleep consistently. Although you might think that boring programs and late-night infomercials will help lull you to dreamland, Television as a visual stimulus will often excite your mind rather than turn it off. This goes double for our beloved portable devices like phones and tablets, since not only do the illuminated screens keep our minds active, our access to interesting material makes it likely that we’ll accidentally happen upon an interesting link, which will probably lead to another one, which will probably lead to another one…

Reading is also typically assumed to be a good way to fall asleep, and while it might have been a sure-fire method in your junior history class, it doesn’t work as well to cure legitimate insomnia. Again, any kind of engaging material is going to excite your mind, and the kind of attentive thinking that comes from reading a good book is the very thing that keeps you from sleeping soundly through the night.

Be mindful of what you eat

Your before-bed diet can have a lot to do with why you may be unable to fall asleep at night. Many people are liable to mindlessly munch right before bed, and introducing some new material into your system may affect your nighttime cycle adversely.

Mainly, you need to stay away from anything that has a detectable amount of caffeine in it. Coffee and soda are the most obvious culprits when it comes to robbing you of sleep, but chocolate is another way that caffeine can weasel its way into your system before you call it a night. And though they don’t have caffeine, things like bacon and cheese contain an amino acid called tyramine, which scientists say stimulates the brain and, therefore, keeps you awake. I suppose the rule of thumb should be if it’s something that you typically eat in the morning, you’ll want to avoid snacking on it at night.

You’re not the only one who is losing sleep

Now that you’ve taken care of your sleep issue it’s important to recognize that sleep deprivation among children is also a very serious issue. We tend to think that natural youthful energy will be enough to get our little ones through the day, but the truth is that a lack of sleep that can mitigate their physical and psychological performance throughout the day. In fact, a study conducted in Montreal last year tested students under both an extended and shortened sleep schedule. The study concluded that the students who were allowed approximately 30 more minutes of sleep demonstrated discernible improvements in activity, as well as a decrease in sleepiness. The other group of students, who were allowed about an hour less of sleep, showed an observable deterioration in these same areas.

Getting kids to sleep more

The methods of ensuring that children maintain a regular sleep cycle are similar to those that should be exhibited by adults. Avoiding energizing food/beverages and reducing the use of electronic stimuli around bedtime are a must. But enforcing a “quite time” at night ensures that they won’t be tempted to interact with their siblings instead of getting their much-needed sleep. However, as a parent, it is imperative that you strictly adhere to these practices because, as you probably already know, no kid ever wants to go to bed.

Other steps

Sometimes behavioral modification isn’t enough for you to correct an erratic (or nonexistent) sleep cycle. No matter how much you exercise, what you eat, or when you get into bed you still can’t seem to get the rest necessary to function properly the next day. This is when you may want to consult your physician about potential methods of treatment; issues like sleep apnea can be huge inhibitors to healthy sleep, and your doctor can help you diagnose these problems and evaluate some solutions that can help you regain a good, natural night’s sleep.

The Medical Center of Plano: Health Matters, Winter 2013 ¹

Nice Ways to Avoid Naughty Foods

As unbelievable as it might be, it's already the Most Wonderful Time of the Year again, which means you're probably stuck in a love-hate relationship with the simultaneously bitter and sweet time that exists between Thanksgiving and Christmas. If your metabolism were as youthful as your spirits, you might even be able to enjoy the season, but the fact is that there's just far too much temptation around you for you to resist the beguiling treats floating around the kitchen. Honestly, it's not easy for anyone to resist the beckoning of a warm holiday oven, especially after the enormous dinner you had on Thanksgiving leaves you craving the month-long dessert course that is December. Moderation and discipline are key during this time of year, so here are a few minor ways that you can substitute some calorie-burning foods into your diet without totally missing out on the holiday pies your neighbors won't stop giving you.

Whole Grains

Whole grains are some of the best ways for your body to work for the food that sustains it. In order for your body to break down these kinds of carbohydrates it typically has to exhaust about twice the energy that it does to break down processed foods. Additionally, since your body is spending more time processing them, they tend to keep you full for longer, so you're not "grazing" (or whatever you want to call it instead of 'snacking') between meals. One of the easiest ways to incorporate whole grains into your diet is to start your day off with a bowl of oatmeal in low-fat or lactose-free milk. Oats are a good, substantial alternative to a bowl of whatever sugar-rich cereal you grab before you leave your house in the morning, and they don't take but a minute more to prepare. Brown rice is another healthy whole grain that you can prepare in advance, and just heat up for lunch with vegetables and left over chicken during the week.

Nuts

A daily serving of nuts really what's recommended for a balanced diet, but it's something that's frequently overlooked when people are shopping for an empty pantry. Although in excessive amounts they can be a bit too fatty, nuts are super-tasty, super-portable snacks if you're on the go. Almonds, in particular, are very healthy and can have a serious impact on your diet if you were to reach for them instead of the family-sized bag of cheetos when you're at the store. Yes, nuts can get a bit boring by themselves, but there are a ton of ways you can make them more interesting. For instance, you can mix them up with some dried fruit for a pretty decent mid-afternoon snack. And by now it's pretty common knowledge that nuts are a relatively protein-rich food, so adding a few here and there can really make a difference in your diet plan.

Green Tea

Green tea consumption is pretty ubiquitous among health aficionados these days, but with good reason: it's rich in antioxidants as well as other things like catechins that have been linked to fat burn. However, one of the most practical ways that Green Tea can impact a diet is that it is an exponentially better go-to refreshment than the sugar-packed soft drinks that most people drink regularly. Sodas are notorious for destroying waistlines, so a cleaner way to quench your thirst is of utmost importance when eating healthy for the holidays. Also, the hint of caffeine that Green Tea supplies is enough to be a bit of an appetite suppressant, so you won't constantly be looking for something to munch on if you have this brewing throughout the day. Now, it probably doesn't have enough kick for you to switch out your morning cup of coffee for it, but as an alternative to sugary drinks it should do just fine.

Sweet Potatoes

Alright, now this is a good way to still enjoy some festive cuisine, but also to get rid of some of those Thanksgiving leftovers that have already been relegated to bowels of your fridge. Sweet potatoes are a very lean food and at around only 103 calories per potato, you'll probably spend more calories just trying to finish the thing than you'll retain from digesting it. Sweet potatoes are also an abundant source of Vitamin A, so they are a pretty well-rounded source of nutrition. Fortunately, most of the best ways to prepare sweet potatoes avoid using oil and butter: baking, steaming, or microwaving should be enough to make it edible. Also, a puree of sweet potatoes (mashed sweet potatoes?) is a tasty and healthy thing to spread on some whole wheat toast. You can even sprinkle a few nuts on there for a mega-healthy breakfast or snack.

Peanut Butter

Peanut Butter is an example of something awesome you can do with nuts (I told you!). Although you're probably not looking to prepare your own batch of peanut butter, you can still use it to help fill your diet if you're looking to be a bit healthier during the holidays. Now, I'm not saying that you can spend every evening spooning the stuff from the jar and expect to lose weight - it still contains plenty of fat that is ready to turn on you if you eat too much. But peanut butter, like it's un-buttered previous form, is rich in protein which can help develop muscle, which also burns fat. If you're looking to indulge in the holiday festivities at night, spread this stuff across some fruit in the morning or on a whole-wheat bagel, that way you're not ending your day eating a gingerbread house after you started it with a danish.

Without question the holidays are a great time to indulge a bit. A touch of holiday weight never hurt anyone, and it'll keep you warm heading into the relentless January winter (I think?). But making a few of these adjustments now will keep you from lamenting an entire season's worth of bad eating decisions. Remember: the holiday decor hits stores just as quickly as the bathing suits do.

Photo attribution: Slightly Everything

Quick Energy-Boosting Snacks

When we feel low on energy, many people turn to energy drinks or bars. While this will be an acceptable solution for some, there are alternatives for the more health-conscious person. All of us feel the need to snack from time to time, but what kinds of snacks are good for energy?

Fruit
I know this seems like a stock answer, but fruit really is a perfect energy-boosting snack. Apples are full of vitamins and antioxidants and bananas are packed with potassium. If for some reason, you don't like eating fruit by the piece, that's okay. Fruit smoothies are just as good, and you can get many different kinds of fruit at the same time.

Cucumbers
These are a great source of nutrients. In addition, they are great for hydration and full of silicon, a mineral that helps keep your hair healthy. Your first instinct may be to dip them in ranch dressing or sour cream, but you might also consider vinegar or hummus.

Eggs
Eggs are great for energy, as they are full of protein. They only have 80 calories, and they are full of other nutrients. You may want to avoid the yolk if you are worried about cholesterol, but the yolk is full choline, a memory helping nutrient.

Water
This may seem like a strange choice, but keeping hydrated is a good way to maintain your energy. Your body depends on all of your nutritional needs to keep its energy up, and the primary bodily need is water. If you don't like drinking plain water, you might also try fruit juice or lemon water.

If you liked these, there is another great list of energy foods here.

A Life In A Day: Knowing More About 4D Ultrasound

Becoming a parent can be rather exciting even if one would have to wake up in the wee hours to bottle feed the baby or even if he is both a scream and poop machine, having a baby is definitely a joyful occasion.

Before, parents-to-be were already so excited when they see the first ultrasound photo of their child but these photos were limited in terms of graphics since they weren’t in 3D or 4D. Today however, women carrying a child now have the choice of getting a 4D ultrasound.

The idea of getting an ultrasound of course is not only to see your son or daughter’s cute face but to see if the development of the child inside the womb is developing normally. Technicalities aside though, getting a 4D ultrasound to see your child for the first time is definitely a good idea. Imagine seeing what kind of chin he or she will have. Will the baby have his or her father’s chin or will he or she get yours? These are fun things to think about when expecting a child and no one can deny the joy of parents-to-be when talking about these things.

What are 4D fetal ultrasounds? 4D ultrasounds provide better images than its predecessor. Before, only 2D ultrasounds were available but as medical advancements progressed, experts were able to develop the technology to better see the development of the child inside the womb.

One has to take note that there are limits to getting ultrasound no matter what kind it is. Only a recommended number of times should this be done according to experts. But how much will a 4D ultrasound cost? The average cost of a 4D ultrasound procedure is around $200 to $300. There are some clinics however that offer discounts. Make sure you do your research to insure you find an OBGYN that offers 4D ultrasound as not all do.