Tag Archives: food

Cholester-uh oh!

Posted by getPHYT in Nutrition and tagged with , , , ,

Cholesterol? Isn’t that something only my parents worry about? Actually, if your family has a history of cholesterol problems you may have to worry too. The CDC recommends preventative blood cholesterol screenings in young teens who are at high risk of developing heart disease; those who smoke, are obese, have diabetes and a family history of heart disease. If you have high cholesterol your doctor can recommend lifestyle changes and medication to lower your levels.

There are two sources of cholesterol in our bodies. The first source is our bodies themselves. Your genes and family history determine how much it makes of the good and the bad cholesterol.  The second source is the foods we eat.

Cholesterol in your body

Seventy five percent of the cholesterol in your body is made by your body, mainly by your liver and other cells. Your genes decide how much of the good and the bad cholesterol your body will make. The bad cholesterol is called Low-density lipoprotein (LDL). Too much LDL can build up in your arteries and create something called “plaque,” a thick, hard deposit that restricts blood flow; this condition is known as arteriosclerosis. The danger of arteriosclerosis is that it can cause a heart attack or stroke. High-density lipoprotein (HDL) the “good” cholesterol (think “hero” for “H” to remember the difference between the two) moves the bad LDL cholesterol out of arteries to the liver where it can be excreted from the body. Still a little confused? Check out this animation by the American Heart Association

Checkpoints:

  • Too much LDL cholesterol in your body is bad because it can lead to heart disease, stroke and heart attack.
  • Your body itself, influenced by your family genetics, determines how much of the bad and the good cholesterol your body will make.

Dietary cholesterol

Photo by Luke Yu

Photo by Luke Yu

About 25% of the cholesterol found in your body comes from the food you eat. The American Heart Association recommends consuming no more than 300mg of dietary cholesterol daily. If you’re like me and enjoy starting off your day with eggs you should know that 1 egg has 186mg of cholesterol. What the yolk?! So if you’re getting a “2 over easy egg special”, know that you are consuming above the recommended intake of dietary cholesterol. Now don’t run to the fridge and begin chucking eggs yet. Eating those two eggs aren’t going to go straight to your arteries.  It depends on your body (think genes) how much of that dietary cholesterol will actually raise the bad LDL cholesterol in your body. Also, there is an easy solution to get rid of cholesterol in eggs:  just eat the egg whites. The egg yolk, the yellow stuff, is where all the cholesterol is found. Don’t know how to separate an egg yolk? Here’s a creative instructional video how: How to Separate Egg Yolk From Egg White? 

What can I do?

To maintain a healthy heart, you should make sure you are eating a healthy diet full of whole grains, fruits and vegetables and limited amounts of trans fats, saturated fats and dietary cholesterol. Fruits, veggies and whole grains have fiber, which aid in the prevention of cholesterol building up in your body.

Remember fats? If you don’t, read up on them here: Reading a Nutrition Label:  Part II. Trans fats, the worst fat for you are bad for two reasons; they raise your LDL and lower your HDL at the same time. Saturated fats are also bad for you for similar reasons. If you are concerned about cholesterol levels in your body you should stay away from trans fats, saturated fats and cholesterol. It is the combination of the three that affects your heart health the most.

Image Source: Gag Cartoons

Quiz:

1)     Dietary cholesterol is the only thing that raises cholesterol levels in my body.

False! Only about 30% of people’s cholesterol levels are affected by the levels of dietary cholesterol they eat. Remember! Your body itself, influenced by your family genetics, determines how much good and bad cholesterol your body will make.

2)     If I eat eggs I am more likely to have a stroke or develop heart disease.

False! Although 1 egg has around 180-200mg of dietary cholesterol, studies show that eating eggs daily did not elevate risks of heart disease or stroke.  

3)     Cholesterol is found only in animal products

True

4)     I am worried about my cholesterol; I only need to worry about dietary cholesterol on the nutrition label.

False! Trans fats, saturated fats and cholesterol together are all important to look at.

For more information on cholesterol and heart disease, check out the American Heart Association.

By HEATHER KOWALSKI

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Reading a Nutrition Label: Part II

Posted by getPHYT in Healthy Living, Nutrition and tagged with , , , , , ,

Fats: The good, the bad and the ugly

The Good- Unsaturated Fats

Photo by Christopher Ubiadas

Photo by Christopher Ubiadas

Unsaturated fats are the “healthiest” fats out of the bunch. They provide essential fatty acids our bodies can’t make and battle out the bad LDL (low-density lipoprotein) cholesterol in our body. Unsaturated fats are usually found in liquid form like vegetable oils, but can also be found in nuts and fish. If you really want to get technical, you can read up on the difference between polyunsaturated and monounsaturated fats here.

The Bad- Saturated Fats
Saturated fats are usually solid like butters, cheeses and fatty meat products, but they can also be in the form of oils like palm and coconut oils. The CDC recommends that 10% or less of your calories should come from saturated fats. To cut down, choose lower fat dairy products like skim milk and trim excess fat and skin off of meats and poultry.

The Ugly- Trans Fat

Blue Bunny Chocolate Chip Cookie Dough Ice Cream. Image Source: Blue Bunny

Blue Bunny Chocolate Chip Cookie Dough Ice Cream. Image Source: Blue Bunny

Trans fats are the ones you want to steer clear of as much as possible because they contribute to cholesterol accumulation in your arteries. Trans fat is naturally found in the fatty part of meat and dairy products, as well as artificially in foods, most commonly as “partially hydrogenated oil”. When looking at a nutrition label you should look for products that have zero grams of trans fat. Here’s a little food product gimmick though. If a product has less than .5 grams of trans fat, the company can label it as zero grams. This is why serving size and reading the ingredients is super important!

Let’s take a look at one of my favorite guilty pleasure ice cream flavors, cookie dough. The label clearly says zero grams of trans fat, but look in the ingredients, right in the middle of the list is “partially hydrogenated oils”. Now I’m not one to precisely measure out ½ a cup of ice cream so if I have 2 servings, that means I could be eating up to 1 gram of trans fat, thinking I’m eating 0!

All in all you should moderate all fats. The CDC recommends that only 25-35% of your calories should come from fats.   Be aware that many “low fat” products are usually substituted with something else like sodium, carbs or sugar so make sure you get in the habit of comparing labels.  Also try to substitute saturated and trans fats with the “healthier” unsaturated fats like using avocado instead of butter or using olive oil instead of lard whenever you can.

By HEATHER KOWALSKI

Sweet, Salty, and Healthy

Posted by getPHYT in Healthy Living, Nutrition and tagged with , , ,

It is no secret that Americans’ waistlines have rapidly expanded over the years.  Obesity is an epidemic in America. According to the Centers for Disease Control & Prevention (CDC), 12.5 million (or 17%) of children and adolescents in the United States are obese. Since 1980, the number of obese children and adolescents has almost tripled.

Obesity is determined using a Body Mass Index (BMI), which is calculated using weight and height. While BMI does not directly measure body fat, it is an adequate indicator of body fatness for the majority of people. BMI Percentiles are used to evaluate the size and growth patterns of individual children and adolescents in the United States. The percentile displays the relative position of the BMI number among children and adolescents of the same sex and age.  An obese child or teen would have a BMI of > 95th percentile.  Calculate your BMI here.

There are severe consequences of obesity including, but not limited to high blood pressure and

image source: thenourishinghome.com

cholesterol, type II diabetes, and breathing problems. Consuming too many calories coupled with lack of physical activity are leading contributors to the childhood obesity epidemic.

Let’s face it; we all have cravings for salty and sweet foods. However, we don’t always have to satisfy those cravings with Doritos (unless they’re the Baked! kind) and a bag of skittles. Just because healthy snacks are limited in sugar, sodium, and saturated fat, doesn’t mean it has to taste bad. Here’s a list of some delectable healthy snack ideas:

  1. Sunflower and/or Pumpkin Seeds
  2. Fruit with yogurt  (you can add some granola if you’re feeling fancy)
  3. Trail Mix (you can buy it prepackaged or make your own to suit your taste)
  4. Fruit Smoothie
  5. Crackers & Tuna
  6. Rice cakes with peanut butter (or if you are allergic to peanuts try sunflower butter (yum))
  7. Nutrigrain Cereal bars
  8. Granola bars
  9. Fruit bars
  10. 10. 100% Whole grain Fig Newtons

What are some of your favorite healthy snacks?

Here is something I hope you will not eat after reading this article: Hot Cheetos & Takis

For your viewing pleasure…

This song is seriously catchy, and kind of makes you want to run and get some! I won’t completely denounce the consumption of hot Cheetos & Takis, but I will say that everything should be consumed in moderation. I would love to see someone make an equally catchy video about a healthy snack. Anyone up for the challenge?

By JEWELS RHODE

What’s Cookin’, Good Lookin’

Posted by getPHYT in Injury, Violence & Safety and tagged with , , , , , ,

Don’t forget to add Sriracha! image source: Costco

Ling Ling Potstickers. That’s what’s up. During college, I probably ate Ling Lings at least 3-5 times a week. They’re so delicious and really easy to make. I just wished Ling Ling provided ten small packets of dipping sauce instead of just two medium sized ones. It’s the worst when you get down to the last five potstickers and you don’t have any sauce left. Ling Ling! Really?! Fortunately, I had a roommate who was quite the chef. Her DIY dipping sauce, a mixture of soy sauce and white vinegar, was the yang to my Ling Ling.

I prefer cooking Ling Lings in a frying pan, because I like my potstickers a tiny bit burnt. The annoying part about this method is checking to see if it’s time to add water. If you check too early, the hot oil splatters everywhere, including your face, neck, arms, and even your feet! If you wait too long, then you might end up with super burnt potstickers.

Having cooked over 500 Ling Ling Potstickers, I’ve learned a thing or two. To protect yourself from getting burned by the hot oil, use a lid as a shield. A little medieval, yes, but it’s proven to be effective (at least for me, anyways). The most important thing I’ve learned is how to put out a grease fire. Thankfully, I haven’t been forced to do that yet (knock on wood). While cooking Ling Lings or anything really, it’s important to know how to extinguish a grease fire.

Be prepared! Watch the video. It’s only 35 seconds long!

  1. Cover the pan with a metal lid. Don’t use a glass lid. It might shatter. If it’s safe to do so, turn off the stove. The grease fire can also be extinguished by covering the pan with a large, damp towel. Just make sure the towel isn’t dripping water, or it will make the fire worse.
  2. Baking soda can also be used to put out a grease fire. How? Baking soda contains bicarbonate, which release carbon dioxide, which is the same chemical contained in fire extinguishers. Extinguish the fire by pouring baking soda on the flames. Baking soda can only be used for a small fire.
  3. Last resort: fire extinguisher! Try putting out the fire with a lid or damp cloth first. But if flames are coming off of the pan, then extinguish away! Make sure to use a class B or K extinguisher.

When you’re cooking, keep an eye on the stove. If you start to see smoke, turn the heat down. If the fire get outs of hand, GET OUT ASAP AND CALL 911.

And whatever you do, NEVER THROW WATER ON A GREASE FIRE! I repeat, NEVER THROW WATER ON A GREASE FIRE!!! It will explode and your house will burn down.

By ALYSSA LLAMAS

Summer, Summer, Summertime

Posted by getPHYT in Healthy Living, Physical Activity & Exercise and tagged with , , , , , , , , ,

A few weeks ago, Huffington Post shared 100 Tips for a Healthier Summer. That’s a lot. So, I’ve chosen the best of the best (and the most doable).

Here are getPHYT’s top 10 picks!

1. #3: Start with a high-fiber breakfast of complex carbohydrates. Try crispy whole grain cereal, a berry-studded bran muffin or chewy nine-grain bread. Summer days are long and jam-packed with fun, outdoor activities, which can be draining. Start your day off with a nutritious breakfast to give you a much-needed boost of energy. The Best Part of Waking Up is Breakfast!

2. #18: Be sure to have protein with all meals and snacks. Remember that we’re trying to burn fat and maintain muscle. It’s important to feed our muscles when we’re busy with fat-torching exercise! Get your grill on! Check out these recipes from Bobby Flay.

3. #25: Good hydration is important year round, especially when you’re actively exercising. It’s even more important in the summer months, so be sure to keep your water bottle with you at all times. Water keeps you hydrated, keeps you cool, and keeps “things” moving when you’re focused on a healthy, high-fiber diet. Don’t get a heat stroke. Hydrate yourself.

4. #33: Baked, broiled, grilled or poached usually mean less or no added fat. Pass on the fried or sautéed menu choices. Here are some fresh, healthy summer recipes courtesy of Food Network.

5. #48: Skip the second helpings — get used to having one serving. “Please, sir, I want some more.” NO!!!

6. #51: Go nuts! Sure they’re high in fat, but they’re mostly good fats and a small amount goes a long way. A few almonds and an apple make a quick and portable snack choice. Going to a theme park or taking a road trip? Take some nuts with you! They’re the perfect snack!

7. #66: Kabobs are great. Cut veggies such as peppers, eggplant, or zucchini in even-sized pieces and thread them on skewers with cherry tomatoes or mushrooms before popping them on the grill. When they’re all the same size, they’ll cook at the same rate. And they’re low in calories and high in fiber. Click here for recipes for 50 different kinds of kabobs. 

8. #88: Whether you’re watching television or talking on the phone, stand up! It burns more calories than sitting, and every calorie counts! What?! That’s easy!

9. #93: Instead of sunbathing on your vacation, get active! Plan a biking or hiking trip this year. Visit at least one of the 397 National Parks in the United States this summer and Park it Like it’s Hot.

10. #97: Get plenty of sleep. It’s easier to overeat when you’re tired. Caffeine, sugar and simple carbs are the worst choices for a pick-me-up. You’ll be ready to take on the day after a good night’s sleep. Rock-a-bye Baby!

Have a great summer!

image source: memegenerator.net

By ALYSSA LLAMAS

Oh Schmidt

Posted by getPHYT in Mental Health, Physical Activity & Exercise and tagged with , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

If you watch New Girl, then you’re probably familiar with Schmidt. Nine out of ten times, he’s pretty much what you see in that video. But in episode 15 (Injured), Schmidt said something…profound. For once, he wasn’t JAR’d.

“Treat your body like a temple. Treat your body like a temple” – Schmidt.

Here’s how:

1. Eat healthy. This does not mean going on a Whole Foods (whole-lotta-money) diet. Click here for some tips from My Plate on how to stretch those food dollars. Make sure to include grains, veggies, and fruits into your everyday meals. Beware of Suga Suga Suga and Step Away from the Big Mac. And can we get some Waters All Around, Please? Thanks. Eat healthy and you may have what it takes to be America’s Next Fruit Ninja!

2. Be active. The CDC recommends 1 hour of physical activity every day for children & adolescents and 150 minutes of moderate-intense aerobic activity each week for adults. Keep your Head in the Game and play sports! Hear music and Just Dance!

3. Wash your hands. None of us know where those Dolla Dolla Bills Y’all have been. Plus, Clean Hands Save Lives.

4. Don’t smoke. Duh! So, want to go to college? Then you better quit smoking! Click here for tips from former smokers.

5. Stay positive. Stress Stinks! Don’t let your Horrible Bosses get the best of you. And don’t forget about those new years resolutions you made not too long ago. We Like Number 16 of Thought Catalog’s 20 New Year’s Resolutions for 20-Somethings.

6. Get sleep. The CDC recommends 7-9 hours of sleep. Rock-a-bye-baby!

7. Get check-ups. Make sure you’re up-to-date with all of your vaccines and tests. Sexy and I Know It? Yea, that’s great. But did you know that healthy is the new sexy? So if you get sick or feel pain, make an appointment with your doctor. Don’t go playing doctor and diagnosing yourself using WebMD. It’s Trichy Trichy Trichy.

For more info, check out CDC’s Tips for a Safe and Healthy Life.

By ALYSSA LLAMAS

Don’t Let It Go To Your Head

Posted by getPHYT in Uncategorized and tagged with , , ,

carne asada fries & ca burrito

California burrito. Carne asada fries. Bacon-wrapped anything. Honestly, why must this trio of coma-inducing, artery-clogging scrumptiousness be so irresistible? “Please sir, I want some more.” Oliver definitely wouldn’t have been the only kid in the orphanage to say that if “more” meant an extra serving of carne asada fries.

Unless you have the self-control of a ninja, it’s close to impossible to just have one bite of insert your favorite fatty food here. Is it the food that keeps you commin’ back for more? Or is it you? According to The Journal of Clinical Investigation, your fav fatty foods may be messin with your mind.

image source: milkandcookies.com

The new study shows that “high-fat foods cause damage to the hypothalamus – an area in the brain responsible for hunger, thirst and the body’s natural rhythms and cycles – in rodents” (CNN). Though this hypothesis has not yet been proven in humans, it may help us better understand the science between diets, exercise, and willpower and improve obesity treatment.

Dr. Michael Schwartz, the study’s lead author, explains, “The human body is designed to regulate how much fuel is stored as fat through a process called energy homeostasis. For a normal-weight person, that’s good.  But once a person becomes obese, his or her body seems to want to stay at that new weight permanently” (CNN). Consuming lots of fatty foods builds your tolerance for fat consumption. Your body becomes accustomed to a certain level of fat and your brain is telling you more, more, more! Therefore, it becomes harder to lose weight.

So, get off the train before the weight gain! It’s important to establish healthy eating habits early on. Here are some recipes for healthy, low-fat meals. Bon appetit!

By ALYSSA LLAMAS

Happy Food Day!

Posted by getPHYT in Uncategorized and tagged with , ,

Check out this website for more news about Food Day…which is TODAY!

Food Day is a chance for the nation to look at what is wrong with American diets and the food system. Food Day advocates healthy meals that are produced in a humane way.  It also aims to alleviate hunger for those who do not have access to meals. Furthermore, Food Day aims to change conditions for farm works and agricultural industries. Food Day can change the way Americans look at food.

There are plenty of events going on today that you can get involved in! If you can’t make any of them, try eating a healthy meal tonight with your family. It might not seem like a lot, but it definitely gets Food Day’s message out. Furthermore, studies have shown that eating with your family will decrease your chances of developing an eating disorder, trying drugs, and  getting bad grades. Check out the eight reasons to make time for family dinner.

Hope YOU have an awesome Food Day!

Attack of the Salad!

Posted by getPHYT in Uncategorized and tagged with , ,

Well, not exactly, but the FDA recently announced a recall on bagged salads over concerns of a Salmonella contamination. 3,265 cases of salad (with “best by” dates between Oct. 18 & 21) are being recalled by Taylor Farms Retail of California. States affected include AZ, CA, CO, FL, KY, MO, NM, NY, NC, OR, SC, TX, VA, and WA. If you have a recalled product, don’t eat it, return it.

Salmonella is a bacteria that lives inside the intestines of humans and other animals, such as birds. People usually get Salmonella by eating food, such as beef, poultry, eggs, milk, and vegetables, contaminated with animal feces. I’m 100% sure none of us intentionally eat food garnished with animal poo, so how can we get infected?

Salmonella can survive on raw meat or poultry if it is not cooked properly. If you’re into rare steaks, make sure it’s cooked to a safe minimum internal temperature. USDA recommends 145 °F for beef and pork and 165 °F for poultry. Also, be careful when making a side salad for that steak. Salmonella can spread if raw juices from the meat come into contact with the veggies. It’s important to thoroughly wash your hands, knives, cutting boards, utensils, and counters  after handling uncooked foods. For more tips on food safety, click here.

Our four-legged pals can also spread Salmonella. So wash your hands animal lovers. Reptiles are more likely to harbor Salmonella. Sorry Ms. Frizzle.

image source: current

According to the CDC, there are at least 40,000 Salmonellosis cases each year.  Symptoms include diarrhea, fever, and abdominal cramps, which develop 12 to 72 hours after infection. Usually, the illness lasts 4 to 7 days and most people recover without treatment.  In more serious cases, antibiotics or hospitalization may be required.

I’ll leave you all with a fun fact. Salmonella was named after the American scientist, Salmon, who discovered it. Salmonella, a fishy matter indeed.