Deborah Blum | Blum Counseling Group
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Health crazes come and go, and some are better than others. You’ve probably noticed over the last couple of years that people seem to really be touting the benefits of juicing. And according to a recent research report, the juicer market is expected to grow by $606.67 million dollars between the years 2019 and 2023. […]
Health crazes come and go, and some are better than others. You’ve probably noticed over the last couple of years that people seem to really be touting the benefits of juicing. And according to a recent research report, the juicer market is expected to grow by $606.67 million dollars between the years 2019 and 2023.
But what is the truth behind this latest diet fad? Is juicing really that great for you? Does it come with any risks or negative side effects? That’s what this blog post is about to reveal, so keep reading!
There are different ways that people do a juice fast or cleanse. Some people simply substitute a meal, usually breakfast, with a tall glass of veggie juice. Some people also do short (3-day) and long (30-day) juice fasts. Some people juice their own juices, and some people purchase their juices from a local retailer that juices fresh fruits and veggies.
However you are thinking about incorporating juicing into your life, there are some pros and cons you should be aware of. Here are some of the benefits of juicing:
1. Provides a Lot of Nutrients
Not many of us can actually eat the required seven servings of fruits and veggies a day. But when you push all of that fruit and all of those veggies through a juicer, you can get those nutrients in one tall glass of juice. In other words, juicing is like the superhero of the multivitamin world. Just be sure you are juicing organic fruits and veggies so you aren’t also drinking chemicals.
2. Reduces Produce Waste
How often do you buy produce in an effort to eat healthier, but then just don’t get around to eating it and watch it slowly shrivel in your refrigerator? Well, that limp carrot or cucumber can easily be tossed into your juicer where you can still extract the beneficial nutrients.
3. Hydration
A lot of people drink water all day long hoping to become hydrated. But often that water goes right through them and into the toilet. The chemical structure of vegetable juice mimics that of our own blood plasma, and so this allows the water content to slip through our cell walls, bringing us actual hydration on a cellular level.
And now let’s look at some of the cons associated with juicing.
1. May Spike Blood Sugar Levels
Even when you juice your own fruits and veggies, you are taking away all of the fiber which counteracts the carb load and you’re left with the juice and the sugar in it. This can cause you to have a major blood sugar spike. For people with insulin resistance or diabetes, these sugar spikes should be avoided.
Additionally, fructose, the sugar in fruits, is processed by the liver. If you drink a lot of fruit juice, this can tax your liver and lead to fatty liver disease.
2. Not Great for Those with Kidney Disorders
Health experts have warned that drinking large quantities of juice may be harmful to those with kidney disorders. Certain fruits and vegetables contain oxalates, an acid that can contribute to kidney stones and other kidney issues.
3. Insufficient Calories
Those who choose to do a juice fast for a number of days or even weeks will most likely experience symptoms such as weakness, fainting, headaches, and hunger from not getting enough calories.
As you can see, juicing comes with its own set of pros and cons, as does every other diet trend out there. While some people with diabetes or kidney issues may want to avoid juicing, other people may very well benefit from drinking a tall glass of vegetable juice every day to get all of the nutrients.
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According to Statista.com, coffee is still one of the most popular beverages among Americans of all ages. In fact, nearly half of young adults age 18-24 drink coffee. But by far, seniors are more likely to drink the delectable beverage and they tend to drink roughly three times as many cups as day as well! […]
According to Statista.com, coffee is still one of the most popular beverages among Americans of all ages. In fact, nearly half of young adults age 18-24 drink coffee. But by far, seniors are more likely to drink the delectable beverage and they tend to drink roughly three times as many cups as day as well!
Not only is coffee one of the most satisfying and beloved beverages around, but it also comes with a bit of controversy and mystery. There are those health experts that claim coffee is beneficial to your health and those that claim it is NOT beneficial to your health.
Of course, most of these claims have to do with the caffeine content in the coffee. So what is the truth about caffeine? Is it good or bad for us? Well, the answer is – it’s both!
Let’s take a deeper dive into the pros and cons of caffeine.
It Makes Us More Alert
Let’s take a look at the most obvious benefit people experience from drinking coffee and that is it does help to give us a jolt of energy and make us feel more alert and awake. Caffeine has also been shown to improve response time and accuracy. So there really is something to people saying, “I can’t even think until I’ve had my first cup of coffee!”
It Puts Us in a Better Mood
Beyond making us more alert, caffeine can actually perk up our mood and flood us with positive feelings. Health experts believe this positive impact on our mood is what gets most people hooked on caffeinated drinks.
May Improve Memory
While more human studies are necessary, caffeine has been shown to improve long-term memory. In fact, worldwide studies have found that moderate caffeine consumption reduces the risk of developing dementia and Alzheimer’s. In Finland, where coffee consumption is higher than anywhere else in the world, people have the lowest risk of Alzheimer’s and dementia.
Disruption of Normal Sleep Patterns
When we drink caffeinated beverages later in the day, they can interfere with us getting a good night’s sleep. This makes us feel sleepy the next day, which then makes us reach for more and more caffeine, and the vicious cycle continues.
Increased Production of Stress Hormones
Caffeine prompts our adrenal glands to produce more of the stress hormones norepinephrine, adrenaline, and cortisol. This is really bad because cortisol release contributes to both fatigue and insomnia.
On top of this, the increase of stress hormones in our bloodstream can cause us to have an exaggerated reaction to everyday stressful events. A traffic jam can send us reeling, as can our neighbor’s barking dog and a telemarketer calling at dinner.
Heart Health
Health researchers have found a link between the habitual use of caffeine and inflammation. Now when you combine this with caffeine’s tendency to raise blood pressure (thanks to those stress hormones!), you have an increased risk of developing cardiovascular disease.
Of course, how caffeine will affect you will have much to do with your own genetic makeup and how much you drink. Your best option when it comes to caffeine consumption is to use moderation and to monitor how caffeine makes you feel and go from there!
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Hate exercising? You’re definitely not alone. It seems that each year, millions of people around the country start off with good intentions, committing to an exercise plan, only to quit completely a few weeks later. Look, we understand, exercising is not easy. It’s hard work, but it’s hard work that’s really important for your health […]
Hate exercising? You’re definitely not alone.
It seems that each year, millions of people around the country start off with good intentions, committing to an exercise plan, only to quit completely a few weeks later.
Look, we understand, exercising is not easy. It’s hard work, but it’s hard work that’s really important for your health and overall well-being. And we want to make sure the next time you commit to an exercise plan, you STAY committed.
So, with that in mind, here are 4 tips that will help you stay fit, even when you hate exercise:
No one says you have to go to the gym 5 days a week and do circuit training. If you hate going to the gym, then find something you actually enjoy doing. Do you like swimming? Hiking? Kayaking? Dancing? Playing basketball? There are PLENTY of ways you can get your body moving, condition your heart while building some lean muscle. Find something you love to do and you’ll actually do it more.
The science is out and it says that it takes roughly 30 days for a human being to form a new habit. So you can expect that days 1-29 are going to be challenging to ensure you work out. That’s okay. Just be sure to give yourself adequate time to allow this new habit to form. If you do, you’ll find it does indeed get easier to incorporate exercise into your life.
Some people will swear until they are blue in the face that “they just don’t have time for exercising.” Well, you can easily make time if you build exercise into your life. For instance, if you try and spend time with the family each day, why not get the family to go on a family bike ride after dinner?
If you need to spend an hour each day reading through student papers, why not read through them while on the stationary bike? There are ways you can kill 2 birds with one proverbial stone, so look for ways to do it in your own life.
Too many people make HUGE goals that are simply unrealistic. For example, someone may make a goal to lose 40 pounds in 3 months. Well, that’s not only unrealistic, but it’s also not even healthy.
Someone else may have a goal of running a marathon in 3 months. Well, if you’ve never run a day in your life, that’s also not very realistic.
When starting out, set small goals that you can easily achieve. As an example, your first goal may be to consistently swim for half an hour, three days a week for one month. That’s very doable. And when you reach a goal, it gives you confidence in your abilities and energy to keep going and reach even more goals.
If you follow these 4 tips, you will be able to stick to an exercise plan and see positive results from your efforts. Who knows? You may even learn to LIKE exercising.
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COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive. So how […]
COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive.
So how do we remedy this?
Many of us are still in lockdown mode and still dealing with the fear and stress of the pandemic. Are we supposed to try and put ourselves on a strict diet so we can lose weight and get healthy? Strict diets almost never work for most people, particularly when they are dealing with a stressful situation.
A far better solution is to turn to intuitive eating.
Intuitive Eating is an evidenced-based, mind-body nutritional approach that helps people honor their body and their health. By listening to the body and giving it what it needs nutritionally, you are able to meet your physical and psychological needs.
Now let’s talk about what intuitive eating is NOT.
It is NOT a diet or a specific food plan. It is not something where you restrict certain foods or count calories, carbs, or macros. Dieting and food restriction has never worked long-term. It is not sustainable.
But intuitive eating IS sustainable. This is not a diet but a new way to become self-aware and practice self-love and self-care.
Most diets put foods into one of two categories: Spinach goes into the “good” category and cake goes into the “bad” category. Intuitive eating gives a person permission to view all food as good and to eat whatever you like because you are trusting your body to tell you what it wants and needs. Anytime we can tune out the exterior world and tune into ourselves, we are far more apt to find balance and optimal health.
There are a few steps I always recommend clients take to get started with intuitive eating.
1. Start Listening
From a young age, we’re taught to listen to others. But rarely is a young person taught how to tune into themselves. It’s time you start. Check-in with yourself throughout the day to see how you are feeling and what you are thinking. Just begin to listen to your own inner voice more over the coming days and weeks.
2. Drop Those Judgements
What foods have you been told are an absolute no-no? Red meat? Butter? Sugar? It’s time to start reevaluating what you have been told by others and let your body tell you what is “good” and “bad” for YOU.
3. Eat More
If you are someone who comes from a diet mentality that has had you eat less, try and eat more and see how your body responds. Remember, you want to really LISTEN to what your body tells you. Eat 3 meals a day and 2-3 snacks. Do you find you’re still hungry? Do you find you get full easily?
Intuitive eating works and it can help you if you’re dealing with stress eating from COVID. If you need any help or guidance with this new lifestyle, don’t hesitate to get in touch.
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Shopping at local farmer’s markets is a great way to eat organic foods while supporting your local economy. But during the pandemic, as people have been forced to quarantine and social distance, many wonder if shopping at farmer’s markets is safe? In many ways, shopping at your local farmer’s market can be an even safer […]
Shopping at local farmer’s markets is a great way to eat organic foods while supporting your local economy. But during the pandemic, as people have been forced to quarantine and social distance, many wonder if shopping at farmer’s markets is safe?
In many ways, shopping at your local farmer’s market can be an even safer experience than shopping at an indoor supermarket. Having said that, there are still some precautions you will want to take.
Not all farmer’s markets will be following the same safety protocols. If you have a choice of markets in your local area, attend the ones that are implementing optimal safety procedures. These procedures will include controlling traffic in and out, enforcing social distancing, and requiring masks to be worn by customers and vendors.
All that being said, open-air markets are a healthier option right now than enclosed markets, so aim for those if you can.
It’s a good idea to keep track of your market’s social media pages and monitor any changes to their hours of operation. Many stores and markets are offering customers extended shopping hours to avoid crowds.
Often people try and get to the market in the early morning when it first opens up, as this is often a great way to get a run on the best produce and meats. But consider staggering the times you go. Try later morning and afternoons to be safe for the next few months. Should you arrive and the market is very crowded, think about grabbing a coffee or running another errand and coming back a bit later.
Look for vendors that are offering pre-bagged items. This is a good option because it means their produce or baked goods haven’t been sitting out in the open, exposed to the elements, and who knows what else. Also, look for vendors who have hand-washing stations or have hand wipes available.
If none of the vendors at your local market are offering pre-bagged items, then be sure to bag your own items, then hand the bag to the vendor.
Who doesn’t love a tasty free sample? Many markets aren’t offering samples right now but if your market is, avoid them.
When you get home be sure to wash your hands well before and after you handle all of your bags. Discard (or recycle) any non-reusable bags and be sure to wash your produce thoroughly and dry it well before storing it for later use.
Farmer’s markets are a great way to buy fresh foods and support the local economy. As long as you follow these safety tips, there’s no reason you can’t enjoy your local market at this time.
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Do you tend to opt for a donut and vanilla latte in the morning? Does your lunch typically include a soda? Do you always have dessert with dinner and maybe even a sweet treat before bed? Do you also find that the more sugary foods you eat, the more you crave them and the hungrier […]
Do you tend to opt for a donut and vanilla latte in the morning? Does your lunch typically include a soda? Do you always have dessert with dinner and maybe even a sweet treat before bed?
Do you also find that the more sugary foods you eat, the more you crave them and the hungrier you feel? It is indeed a vicious cycle!
The good news is, there are actual ways you can STOP the cravings for sweets and junk food and retrain your tastebuds to want healthy foods. Use the following tips to help you get healthy once and for all!
When we eat foods high in simple carbohydrates like pasta and bread, it causes a blood sugar spike, which leads to more sugar cravings. In order to get a handle on your tastebuds and overall health, you really need to cut out refined carbs and replace them with complex carbohydrates such as sweet potatoes and brown rice.
Research has uncovered an interesting fact: your body will force you to eat in order to get enough protein! That’s why when you eat a lot of carbs you still feel really hungry and keep eating. It’s because your body NEEDS way more protein to be healthy than you are giving it. Eat more quality protein from meats, eggs, and dairy. You’ll find that a lot of your cravings will quickly subside and you’ll feel fuller longer.
Healthy fats found in foods like fatty fish, eggs, nuts, and avocados are important for your overall health. And, like protein, they will help to satiate you. Fat is also important for brain health. Many mood disorders, like depression, stem from a lack of healthy fats in the diet. When we feel depressed or anxious, we tend to reach for unhealthy comfort foods laden with trans fats and refined sugars. So be sure to eat plenty of healthy fats.
We think of hydration as getting enough water in the diet. But hydration is about ensuring we have a proper balance of electrolytes. Just as our body will crave all kinds of foods in an effort to get enough protein, it will also try to get you to eat to get enough salt and other important electrolytes like calcium and potassium. Try using sea salt instead of refined table salt, and/or opt to take an electrolyte supplement every day.
When you know WHY your body is craving certain foods – because it is trying to get you to eat what it REALLY needs – then you can take the appropriate steps to stop the cravings and get healthy once and for all!
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We’ve all read the studies that tell us having a glass or two of wine a day is actually beneficial to our health. But what happens when that glass or two turns into three, four or more? Drinking too much alcohol can have serious ramifications on our health. Here are just some of the ways […]
We’ve all read the studies that tell us having a glass or two of wine a day is actually beneficial to our health. But what happens when that glass or two turns into three, four or more?
Drinking too much alcohol can have serious ramifications on our health. Here are just some of the ways alcohol negatively affects your body and overall health:
Your liver is responsible for breaking down and removing harmful substances from your body, including alcohol. When we drink too much alcohol, over time, it can damage our liver leading to a condition called cirrhosis. Once your liver becomes this damaged, it can no longer remove harmful toxins from your body and you can experience another type of health crisis.
Drinking too much can also damage your pancreas where insulin is made. When the pancreas is no longer functioning optimally and it cannot make enough insulin, your blood sugar levels begin to rise. This can eventually lead to the development of type 2 diabetes.
You know that when you drink too much, you begin to slur your speech. This is because alcohol impacts your central nervous system. Alcohol essentially reduces proper communication between your brain and your body. This is why you have slurred speech and horrible coordination when you’re drunk. Drinking in excess can eventually cause numbness and tingling sensations in your hands and feet. It can also cause you to lose memories because damage occurs to your frontal lobe.
The more you drink, the more you damage the lining of your digestive tract, so you soon become unable to absorb important nutrients from your food. Many alcoholics are suffering from malnutrition.
Drinking in excess also causes ulcers, and sometimes these ulcers can begin to bleed, causing more serious health complications.
Chronic drinkers have a higher risk of developing heart disease and high blood pressure. If left untreated, they also have a higher chance of having a stroke or heart attack.
Alcohol in moderation can be very beneficial to your health. But drinking too much affects your health in a negative way. If you think you may have a drinking problem, please get help.
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You’ve committed to an exercise routine, but do you find you run out of energy halfway through your workout? Or maybe you feel good during your workout but kind of crash a half-hour later? Your body requires proper nutrition to perform optimally. With this in mind, here are the best foods to eat before and […]
You’ve committed to an exercise routine, but do you find you run out of energy halfway through your workout? Or maybe you feel good during your workout but kind of crash a half-hour later?
Your body requires proper nutrition to perform optimally. With this in mind, here are the best foods to eat before and after your workout.
Eating the right foods before your workout will help to fuel your body so you can perform your best. Here are some of the best foods to eat before your workout.
Carbohydrates
The glucose derived from carbs will help to power your muscles during your workout. Some great carb options for a pre-workout snack are bananas, whole wheat toast, oatmeal, fruit salad, and pasta.
Protein
Eating protein before exercise has been shown to increase muscle protein synthesis. Eating protein before your workout will help your muscles recover and help you to see more gains.
Some good pre-workout protein options include eggs, meats, yogurt, and whey protein drinks. If you opt for the protein shakes, just be sure your protein powder doesn’t contain copious amounts of sugar or unnecessary fillers.
Fat
Glycogen from carbs is what will help fuel your shorter, high-intensity workouts, but to fuel your longer moderate-intensity workouts, you’ll want to make sure you eat some healthy fats before your workout. Some great fat options are eggs, full-fat dairy, avocado, and fatty fish like salmon.
You’ve eaten the right foods to power your body through your workout and now you are done, stretched, and showered. That doesn’t mean your work is done. Your post-workout nutrition is just as important as your pre-workout nutrition.
You see, when you were working out, your muscles used up all of your glycogen stores for fuel. Some of the proteins in your muscles also got broken down and damaged by physical activity. Your body naturally wants to rebuild and replenish and so you’ve got to make sure you give it the right tools to do so.
And guess what those tools are? They are the very same MACRO nutrients you gave your body before your workout: carbs, protein, and healthy fats. Here are a few more ideas of foods to try under each category:
Carbs
Protein
Fats
The bottom line is, if you give your body the proper nutrition, it will work and work hard for you, so you can reach your fitness goals! So be sure to eat the right foods before and after each workout.
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As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy. There are pregnancy complications associated with gestational diabetes. One of the most […]
Gestational diabetes is a short-term condition that occurs during pregnancy. According to the Centers for Disease Control and Prevention, gestational diabetes affects roughly 2% to 10% of pregnancies in the United States. Women with gestational diabetes have higher-than-normal blood sugar levels during pregnancy.
There are pregnancy complications associated with gestational diabetes. One of the most serious is called preeclampsia, which can cause high blood pressure and can be fatal of not treated in time.
Gestational diabetes is also associated with a condition called macrosomia, where a baby can grow too large. Macrosomia is associated with a higher risk for an emergency C-section delivery.
And finally, gestational diabetes can also lead to your baby having low blood glucose at birth. If gestational diabetes has been poorly controlled, your baby is even at increased risk for stillbirth.
While the exact causes aren’t fully understood, there are things women can do to lower the possibility of developing the condition. But before I get to that, let’s look at some of the common risk factors for developing gestational diabetes:
The best way to prevent and manage gestational diabetes is through diet and exercise. Kind of a one-two punch at controlling blood sugar levels.
Some exercises that are sage to perform during pregnancy include:
You’ll also want to pay close attention to your carbohydrate intake.
What foods should you eat and avoid during pregnancy? Here are some general guidelines:
Proteins such as lean meats and fish, eggs or egg whites, dairy and lentils and other legumes.
Fresh organic produce is best but frozen veggies are another good option. Be sure to limit the amount of sugary fruits you eat. Low glycemic fruits such as grapefruit, cantaloupe and berries are best.
But perhaps the biggest dietary advice is what NOT to eat while pregnant. It’s very important that you stay away from ALL processed foods including fast foods and really anything that comes in packaging. Many foods you would never guess, including salad dressings, soups and many flavored yogurts, have a LOT of hidden sugars in them. So it’s best to stick with whole foods and make your own meals as much as possible.
If you have been diagnosed with gestational diabetes, ask your OBGYN to connect you with a certified nutritionist who can work with you to develop a personalized meal plan that will keep you and baby healthy.
SOURCES:
https://www.healthline.com/health/pregnancy/preventing-gestational-diabetes
https://www.medicalnewstoday.com/articles/325156
https://www.healthline.com/health/pregnancy/gestational-diabetes-food-list