RateMDs Health News https://www.ratemds.com/blog Doctors You Can Trust Tue, 20 Nov 2018 09:00:22 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.2 Make Meal Prep Simple with this Mediterranean Salad Jar Recipe https://www.ratemds.com/blog/make-meal-prep-simple-mediterranean-salad-jar-recipe/ Tue, 20 Nov 2018 09:00:22 +0000 https://www.ratemds.com/blog/?p=183322 Sunday meal prep doesn’t get much easier than this. This Mediterranean salad jar recipe involves nothing more than tossing all the ingredients into a large bowl, mixing, and spooning everything into jars. The beauty of this healthy recipe is you can swap out any of the ingredients with your own favorite veggies. You can even reduce the fat content by using just ¼ cup oil and half a boiled egg. Health’s contributing nutrition editor Cynthia Sass, MPH, RD, identifies many health benefits to this easy and nutritious recipe: “They’re also chock-full of antioxidants, and people who eat them regularly have

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Sunday meal prep doesn’t get much easier than this.

This Mediterranean salad jar recipe involves nothing more than tossing all the ingredients into a large bowl, mixing, and spooning everything into jars.

The beauty of this healthy recipe is you can swap out any of the ingredients with your own favorite veggies. You can even reduce the fat content by using just ¼ cup oil and half a boiled egg.

Health’s contributing nutrition editor Cynthia Sass, MPH, RD, identifies many health benefits to this easy and nutritious recipe: “They’re also chock-full of antioxidants, and people who eat them regularly have higher overall nutrient intakes, including fiber; vitamins A, E, and C; folate; magnesium; potassium; and iron.”

The salad jars are also loaded with additional nutrients like fiber, B vitamins, calcium, vitamin E, antioxidants, plant protein, and slow-burning carbohydrates, proving benefits ranging from blood sugar control to helping you feel full.

salad-jars

Related: Five Salad Toppers that aren’t Chicken or Tuna

Directions

Step 1

Combine sun-dried tomatoes, reserved oil, red wine vinegar, honey, lemon-juice, dill, basil, red pepper flakes, salt, and pepper into a bowl. Then add the chickpeas, and toss.

Step 2

Take 4 jars and layer the artichokes, carrots, and quinoa. Add on the chickpeas and vinaigrette. Now, layer the cucumbers, feta, arugula, and seeds. Throw in an egg in each jar, then seal and refrigerate for up to 3 days.

Step 3

Before serving, add ¼ of the avocado, and a squeeze of lime if that’s your thing.

Ingredients

  • 1/4 cup oil-packed sun-dried tomatoes, chopped, plus 1/3 cup oil reserved
  • 2 tablespoons red wine vinegar
  • 2 teaspoons honey
  • 4 tablespoons fresh lemon juice (from 2 lemons)
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped basil
  • 1 pinch crushed red pepper flakes
  • 1 pinch each salt and pepper
  • 2 14-oz. cans chickpeas, drained
  • 1/2 cup marinated artichoke hearts
  • 2 carrots, shredded
  • 1 1/2 cups cooked quinoa
  • 2 cucumbers, sliced or chopped
  • 1/2 cup crumbled feta cheese
  • 4 cups fresh arugula
  • 1/3 cup toasted sunflower or pumpkin seeds
  • 4 hard-boiled eggs
  • 1 avocado, sliced
  • Lime (optional)

Photo Credit: Goskova Tatiana/Shutterstock.com; Edalin Photography/Shutterstock.com

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Can You Eat Whatever You Want While Intermittent Fasting? https://www.ratemds.com/blog/can-eat-whatever-want-intermittent-fasting/ Tue, 20 Nov 2018 09:00:15 +0000 https://www.ratemds.com/blog/?p=183324 Some people think that dieting is all about what you eat, but when you eat is just as important. This particularly applies to those that practice intermittent fasting (IF), which is a diet plan that restricts eating between certain hours in the day. Intermittent fasting decreases insulin levels and increases human growth hormone, which optimizes your body’s ability to burn fat. And though there are many variations of intermittent fasting, many are confused about what they can eat during the eating window. IF does provide extra flexibility when it comes to your dietary choices; since you’re usually only eating one

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Some people think that dieting is all about what you eat, but when you eat is just as important.

This particularly applies to those that practice intermittent fasting (IF), which is a diet plan that restricts eating between certain hours in the day. Intermittent fasting decreases insulin levels and increases human growth hormone, which optimizes your body’s ability to burn fat.

And though there are many variations of intermittent fasting, many are confused about what they can eat during the eating window.

IF does provide extra flexibility when it comes to your dietary choices; since you’re usually only eating one or two large meals, you can eat more calories per meal than if you were eating three to five meals a day.

intermittent-fasting

“Technically, there are no diet restrictions with intermittent fasting,” explains Kristin Koskinen, RDN. “It’s an eating style based on food timing rather than diet composition.”

At the same time, this can be a trap for some people. They’ll make the mistake of eating as much of whatever they want, including processed junk food, during the eating window. Eating surplus of calories, especially empty calories and processed foods, reverses all the benefits of fasting.

Related: Time-Restricted Eating vs. Intermittent Fasting

“For optimal results with intermittent fasting, it’s important to continue to drink plenty of water during the feeding times,” Kristen said. “Food should be eaten mindfully and slowly, and without the mindset of getting it while you can or making up what you lost when fasting.”

If you are looking to eat healthier, the first step is cleaning up your diet before jumping into IF – such as replacing processed food with whole foods, eating more plant-based, and cutting back on refined sugars and sweeteners. Once those healthy habits are in place, you can consider intermittent fasting.

Photo Credit: designelements/Shutterstock.com; Ekaterina Markelova/Shutterstock.com

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Eating Garlic Can Reduce Risk of Certain Cancers, Study Finds https://www.ratemds.com/blog/eating-garlic-can-reduce-risk-certain-cancers-study-finds/ Mon, 19 Nov 2018 09:00:31 +0000 https://www.ratemds.com/blog/?p=183326 Garlic has always been highly regarded as a nutritional boon for a long time, treating human disease for centuries. But how garlic benefits the body has perplexed researchers for just as long. In a recent study published by scientists from the University of Nottingham, researchers found that garlic can reduce risks of developing certain kinds of cancers, cardiovascular disease, and type 2 diabetes. Garlic produces sulphur compound variations when prepared, depending on whether it’s chopped, fermented in alcohol, or pressed for oil. According to the researchers, these sulphur compounds can affect “gaseous signaling molecules” such as nitric oxide and hydrogen

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Garlic has always been highly regarded as a nutritional boon for a long time, treating human disease for centuries.

But how garlic benefits the body has perplexed researchers for just as long.

In a recent study published by scientists from the University of Nottingham, researchers found that garlic can reduce risks of developing certain kinds of cancers, cardiovascular disease, and type 2 diabetes.

Garlic produces sulphur compound variations when prepared, depending on whether it’s chopped, fermented in alcohol, or pressed for oil.

garlic-health-benefits

According to the researchers, these sulphur compounds can affect “gaseous signaling molecules” such as nitric oxide and hydrogen sulphide that are naturally produced in the human body.

Altered levels of gaseous signaling molecules are found in people suffering from various diseases, as they have a significant impact on cell communication and maintaining body balance.

“These molecules give the plants an ecological advantage when they’re growing out in the wild,” said Dr Peter Rose, a biochemist at the University of Nottingham and senior author of the study.

Related: How More Garlic = More Sex

“As it happens, they’re also biologically active within mammalian cells and tissues, but we do not know how they are metabolised in humans.”

Though the best technique for preparing garlic is still up for debate, the researchers agree garlic posses strong restorative potential.

“There is a lot of possibility within this area for finding approaches that could reduce the risk of diseases and improve human health, but it all comes back to those fundamental questions of what actually happens to these compounds when we metabolise them,” Dr Rose said.

“There’s a whole spectrum of human work that still needs to be done to further explore some of these weird and wonderful sulphur compounds that we find within our diets.”

Photo Credit: Marian Weyo/Shutterstock.com; Krasula/Shutterstock.com

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Crazy News: This Kit Allows Men to Breastfeed (We’re Not Kidding) https://www.ratemds.com/blog/crazy-news-kit-allows-men-breastfeed-not-kidding/ Mon, 19 Nov 2018 09:00:15 +0000 https://www.ratemds.com/blog/?p=183293 It involves a bunch of hormones, and the possibility of growing a ‘B’ cup. Science is amazing. Just the other day, two women in a same sex partnership in Texas gave birth to a baby boy whom they both carried during pregnancy. (It was a world first). And now, men can breastfeed. Let’s say this: if you don’t cherish the idea of getting up every 3 hours or so during the night for up to a year, don’t read on. But if you’re a guy and feeding your child from your own body is something that sounds kind of magical,

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It involves a bunch of hormones, and the possibility of growing a ‘B’ cup.

Science is amazing. Just the other day, two women in a same sex partnership in Texas gave birth to a baby boy whom they both carried during pregnancy. (It was a world first).

And now, men can breastfeed.

Let’s say this: if you don’t cherish the idea of getting up every 3 hours or so during the night for up to a year, don’t read on. But if you’re a guy and feeding your child from your own body is something that sounds kind of magical, here you go.

According to an article on Britain’s Daily Mail.com, there’s a hormone kit out there that allows men to breastfeed. This is how it works.

Related: World Food Day: Is There Enough for Everyone?

When his partner gets pregnant, a man can take a cocktail of drugs. This will continue throughout the woman’s pregnancy and enable the man to grow milk ducts in time for the little bundle’s arrival. The active drug is Domperidone, something women take if they have trouble breastfeeding and wish to do so. This stimulates the production of prolactin, which makes the milk come in.

Is it something that will catch on? It remains to be seen. The regime won’t be available for use for another 5 to 10 years. Experts are applauding the idea as something that can inspire change. It may sound implausible, but some are comparing the change to women taking hormones via the birth control pill, which often (but not always) works.

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The Worst Habits that Impact Heart Health https://www.ratemds.com/blog/worst-habits-impact-heart-health/ Sun, 18 Nov 2018 09:00:06 +0000 https://www.ratemds.com/blog/?p=183334 Are you doing everything to keep your ticker beating strong? According to the American Heart Association, people aren’t mindful enough about heart health. Cardiovascular disease accounts for about one in three deaths in the U.S., with about 2,200 Americans dying of cardiovascular disease each day. The best way to avoid heart complications is early prevention. “We have to change the way we think about the causal factors in heart disease,” says Jonny Bowden, PhD, CNS, author of the The Great Cholesterol Myth. “It is not caused by cholesterol. It is not caused by fat …most of what causes disease are

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Are you doing everything to keep your ticker beating strong?

According to the American Heart Association, people aren’t mindful enough about heart health. Cardiovascular disease accounts for about one in three deaths in the U.S., with about 2,200 Americans dying of cardiovascular disease each day.

The best way to avoid heart complications is early prevention.

“We have to change the way we think about the causal factors in heart disease,” says Jonny Bowden, PhD, CNS, author of the The Great Cholesterol Myth. “It is not caused by cholesterol. It is not caused by fat …most of what causes disease are the actual habits that we engage in.”

And these are some of those habits:

You Eat ‘Zero Trans Fats’ Foods

Partially hydrogenated oils are well known to wreak havoc on LDL cholesterol levels. Food manufacturers now use “zero trans fats” labels to advertise that their products are free of them – but the devil’s in the details.

heart-health

“The government allows manufacturers to put on the label ‘has zero trans fats’ if it contains less than .5 grams per serving,” explains Barry A. Franklin, Ph.D, director of cardiac rehabilitation and exercise laboratories at Beaumont Hospital, Royal Oak.

“There’s a lot of foods that have .41 to .49 grams of trans fats per serving. Why? Because they can put zero trans fats on the label. You should have no more than 2 grams of trans fats per day, so it doesn’t take very much to be exceeding the daily limit. I tell patients to look at a label. If you see hydrogenated or partially hydrogenated, there’s trans fats in there, so stay away from it.”

You’re Not Sleeping Enough

Don’t be so in awe of those seemingly superhuman people that gets by on four hours of sleep a night. They may be more successful in life, but they aren’t doing their hearts any favours. Less than seven or eight hours of sleep causes the body stress, creating the perfect storm for heart complications.

“People who routinely get four, five, six hours of sleep, have disproportionate incidents of diabetes, hypertension and obesity,” says Dr. Franklin. “We also have evidence that sleep deprivation can lead to low grade infections and inflammation.”

Related: Help Your Brain’s Health by Taking Care of Your Heart

You Have More Than Two Drinks a Day

Slow down on the boozing.

The AHA says you should consume no more than one drink per day for women and two per day for men. Exceeding that limit puts your heart at risk.

“Excessive alcohol has a negative inotropic effect, which is a fancy term for meaning that it screws up the pumping capacity of the heart transiently,” says Dr. Franklin.

Photo Credit: Oleksandra Naumenko/Shutterstock.com; Pattysan/Shutterstock.com

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This Peanut Chicken Bowl is the Best Work Lunch https://www.ratemds.com/blog/peanut-chicken-bowl-best-work-lunch/ Sat, 17 Nov 2018 09:00:01 +0000 https://www.ratemds.com/blog/?p=183345 Finally, a lunch at work you really look forward to. This peanut chicken bowl recipe combines simple kitchen staples, delicious veggies, tender chicken, and an Asian-inspired peanut butter sauce you’ll want to eat with a spoon. Cooking Directions Step 1 Start by heating olive oil in a frying pan over medium-high heat. Toss in the chicken and sauté for 7 to 8 minutes, until browned. Add your soy sauce and sriracha, cook for another 3-4 minutes/until chicken is fully cooked. Step 2 Meanwhile, take a medium bowl and mix peanut butter, soy sauce, lime juice, honey, and ginger with a

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Finally, a lunch at work you really look forward to.

This peanut chicken bowl recipe combines simple kitchen staples, delicious veggies, tender chicken, and an Asian-inspired peanut butter sauce you’ll want to eat with a spoon.

chicken-bowl-recipe

Cooking Directions

Step 1

Start by heating olive oil in a frying pan over medium-high heat. Toss in the chicken and sauté for 7 to 8 minutes, until browned. Add your soy sauce and sriracha, cook for another 3-4 minutes/until chicken is fully cooked.

Step 2

Meanwhile, take a medium bowl and mix peanut butter, soy sauce, lime juice, honey, and ginger with a whisk. Add water, just a teaspoon at a time, again with the whisk. Divide your vegetables between 4 containers.

Step 3

Take the chicken off the heat, and add into each container. Top with dressing, peanuts, and sesame seeds, if you’d like. The containers will keep in the fridge for up to 5 days. Enjoy!

Related: Our Favourite, Simple 5-Ingredient Recipes

Ingredients

  • 1 tablespoon olive oil
  • 3 boneless, skinless chicken breasts, cut into 1-in. cubes
  • 1 tablespoons soy sauce
  • 1 teaspoon sriracha
  • 1 cup red cabbage, sliced
  • 1 cup red peppers, sliced
  • 1 cup carrots, sliced into matchsticks
  • 1 cup romaine lettuce, sliced crosswise
  • Peanut Dressing
  • 1/3 cup peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1 teaspoon dried ginger
  • 1/4 cup water
  • Chopped peanuts (optional)
  • Sesame seeds (optional)

Photo Credit: Slawomir Fajer/Shutterstock.com

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Is the Simplest Diet in the World the Best? https://www.ratemds.com/blog/simplest-diet-world-best/ Fri, 16 Nov 2018 09:00:59 +0000 https://www.ratemds.com/blog/?p=183348 As Leonardo da Vinci once said, simplicity is the ultimate sophistication. If something can simply and seamlessly fit into your daily routine without you having to make compromises, it’s more likely you’ll stick with it. This is especially true when it comes to nutrition. Suzy Wengel, a Danish dietitian who’s the CEO of a biotech company, think she’s found the simplest answer to weight loss and healthy eating. Her book “The Scandi Sense Diet,” delves into a plan that the beauty and health blog Get the Gloss called “the simplest diet in the world.” Her diet outlines a plan where

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As Leonardo da Vinci once said, simplicity is the ultimate sophistication.

If something can simply and seamlessly fit into your daily routine without you having to make compromises, it’s more likely you’ll stick with it. This is especially true when it comes to nutrition.

Suzy Wengel, a Danish dietitian who’s the CEO of a biotech company, think she’s found the simplest answer to weight loss and healthy eating. Her book “The Scandi Sense Diet,” delves into a plan that the beauty and health blog Get the Gloss called “the simplest diet in the world.”

Her diet outlines a plan where each meal consists of four handfuls of food: one handful of protein, a handful of carbohydrates, and two handfuls of vegetables, plus a spoon of fat.

diet-plan

This eliminates all that calorie counting or food portion sizes, which is hard for the average person that can’t be bothered with kitchen scales.

The diet came to Wengel from personal experience. In an interview with Business Insider, she said she lost 88 pounds in 10 months and kept it off by deploying her handful strategy at mealtimes.

“I weighed around 220 pounds (15.7 stone) when I was at my heaviest (after giving birth to my second child) and now I am around 132 pounds (9.4 stone),” said Wengel. “My weight has been stable for over six years using the principles in ‘The Scandi Sense Diet.'”

Related: This Popular Diet Could be Negatively Affecting Your Health

“I repeatedly lost 44-66lb and put it back on again, gaining a little more weight each time,” she continued. “After seventeen years I finally stopped yo-yo dieting and #overeating.

“There is no magic behind my method and tools — just a healthy and balanced view on diet and exercise.”

Wengel estimates that a person could lose one to two pounds a week on average a week. The handful plan comes to roughly 1,500 calories a day for women, and 2,000 for men.

Photo Credit: mythja/Shutterstock.com; VICUSCHKA/Shutterstock.com

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3 Ways to Get a Better Sleep https://www.ratemds.com/blog/3-ways-get-better-sleep/ Fri, 16 Nov 2018 09:00:43 +0000 https://www.ratemds.com/blog/?p=183350 Sleep deprivation is exhausting on physical and mental health, so this is what you need to do to get the most out of bedtime. Routine Like finding success in many things in life, routine is key. You can work on sleep cues to let your body know bedtime is imminent, and it’s time to shut down. This could be as simple as washing your face and applying moisturizer, but the sleep benefits are huge. The 15-Minute Rule If you happen to wake up in the middle of the night, do all you can to avoid looking at the clock. But

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Sleep deprivation is exhausting on physical and mental health, so this is what you need to do to get the most out of bedtime.

Routine

Like finding success in many things in life, routine is key. You can work on sleep cues to let your body know bedtime is imminent, and it’s time to shut down. This could be as simple as washing your face and applying moisturizer, but the sleep benefits are huge.

good-sleep

The 15-Minute Rule

If you happen to wake up in the middle of the night, do all you can to avoid looking at the clock. But if you feel you’ve been awake for longer than 15 minutes, leave the bedroom. When you associate your bed to tossing and turning, stress can quickly build.

Go downstairs, read for five to 10 minutes, then try to go back to bed when your eyes get heavy. Don’t make the bedroom a battleground!

Related: Which Sleeping Position is Best for a Good Night’s Sleep?

No Blue Light

The blue light that comes from your phone is modern-day daylight, and will inhibit the development of melatonin, the sleep hormone.

Don’t mess with your body before bed by being on the phone before switching the lights off. Sure, you’ll probably fall asleep still, but it may be disrupted sleep due since you haven’t produced optimal levels of melatonin.

Photo Credit: gpointstudio/Shutterstock.com; KAZLOVA IRYNA/Shutterstock.com

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Having This Organ Removed Makes You Less Likely To Develop Parkinson’s https://www.ratemds.com/blog/having-this-organ-removed-makes-you-less-likely-to-develop-parkinsons/ Thu, 15 Nov 2018 09:00:43 +0000 https://www.ratemds.com/blog/?p=183329 It’s not a cure, but it makes a significant difference in your chances. The human body is full of wonders…and things that can take life down the wrong path. Including your appendix. A team of scientists from the U.S has discovered that people who have their appendix removed are less likely to develop Parkinson’s disease. In fact, the risk of developing the neurodegenerative disease is 20% lower in people in this group. Why? Scientists don’t really know, but they can now see that the gut is a breeding ground for Parkinson’s. It all has to with a toxic protein called

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It’s not a cure, but it makes a significant difference in your chances.

The human body is full of wonders…and things that can take life down the wrong path. Including your appendix.

A team of scientists from the U.S has discovered that people who have their appendix removed are less likely to develop Parkinson’s disease. In fact, the risk of developing the neurodegenerative disease is 20% lower in people in this group.

Why? Scientists don’t really know, but they can now see that the gut is a breeding ground for Parkinson’s. It all has to with a toxic protein called alpha-synuclein, that builds up in the appendix, and then travels up the vagus nerve into the brain, in some people.

Related: When Should You Consider Physical Therapy?

The interesting thing is that almost everyone tested in the study done by researchers at the Van Andel Research Institute, in Michigan, was found to have the offending protein in their gut. In those who have Parkinson’s disease, the structure of the toxic protein is different, however.

How we get from A to B remains unknown.

Should you have your appendix out? Researchers quoted on BBC.com are advising against it.

“We’re not advocating appendectomy as a form of protecting against Parkinson’s disease,” said Dr. Viviane Labrie, a researcher involved in the study. Not everyone with the protein (just about all of us) develops Parkinson’s, and so removal of the appendix isn’t a sure-fire cure.

The study involved an analysis of data on 1.7 million people over 50 years.

Photo credits:  Lightspring/Shutterstock.com

 

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The Great American Smoke Out: How to Participate https://www.ratemds.com/blog/the-great-american-smoke-out-how-to-participate/ Thu, 15 Nov 2018 09:00:06 +0000 https://www.ratemds.com/blog/?p=183430 It’s not a barbecue, but one day that can vastly improve your life. Quitting smoking is a challenge, and it isn’t easy. If giving up cigarettes forever sound too daunting, how about trying to go smoke-free for just one day? The Great American Smoke Out takes place this year on November 15th. It’s a chance to try quitting at least for 24 hours. You can join thousands of Americans who are doing the same thing. If you can’t make it happen on the 15th, why not choose your own smoke-free day, when it works for you? Many people are quitting

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It’s not a barbecue, but one day that can vastly improve your life.

Quitting smoking is a challenge, and it isn’t easy. If giving up cigarettes forever sound too daunting, how about trying to go smoke-free for just one day?

The Great American Smoke Out takes place this year on November 15th. It’s a chance to try quitting at least for 24 hours. You can join thousands of Americans who are doing the same thing.

If you can’t make it happen on the 15th, why not choose your own smoke-free day, when it works for you?

Many people are quitting smoking permanently each day.

Related: Why Reading Doomsday News is Bad for Your Health

That being said, smoking remains the single largest preventable cause of death and illness around the world. Almost 38 million Americans smoke cigarettes. The daily habit causes 480,000 deaths every year, or about 1 in 5 deaths.

The good news is that when you quit smoking, you improve your health immediately. Over the long term, you improve your odds against cancer and other diseases connected with smoking.

The American Cancer Society has tips for individuals who want to quit. It also has information on how to help someone you love quit, with general hints, dos and don’ts.

To learn more about the tools available to you to help you quit, call the society at 1-800-227-2345 or go online.

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