Does All that Sitting on a Stationary Bike Flatten Your Booty?
All that time pedaling on a stationary bike, your butt pressing hard into the seat, makes you wonder if over time this can flatter your booty.
It certainly seems that way, based on just how your butt feels even after one hard session on a stationary bike. (more…)
How Cautious Should MEN Be Meeting Online Woman in Person?
Don’t think for a second that just because you’re a man that it’s safe for you to meet that online hot babe in person!
You may end up as dead as a door nail. (more…)
Can a TIA Cause Temporary One-Ear Tinnitus (Ringing)?
Ever get a sudden ringing tone in one ear, along with temporary hearing loss, and wonder if this is a transient ischemic attack?
A TIA can cause numerous sudden-onset symptoms. (more…)
How Is Hearing Loss Detected if Exams Only Go Up to 8,000 Hz?
Hearing loss typically begins at frequencies that are much higher than what a hearing test detects.
You could be losing hearing at higher frequencies without this being detected on a routine test. (more…)
Egg Yolks vs. Cereal for a Heart Healthy Breakfast: Which Wins?
Does the “incredible edible egg” beat out cereal when it comes to a heart healthy breakfast?
After all, cereal has been relentlessly marketed as a healthy breakfast food since the 1950s.
Millions of stay-at-home mothers were suckered into believing that something that was poured out of a box—after being made at a huge manufacturing plant—was the best thing you could give your child for breakfast.
And of course, there’s been more than enough cereal ads targeted at adults, such as adult male athletes and women wanting to lose weight.
“Part of this nutritious breakfast” is the mantra of cereal commercials.
Relatively late in the TV commercial game has been ads for eggs, touting their nutritional value.
While some people have BOTH eggs and cereal for breakfast, let’s look at whole eggs vs. cereal when it comes to heart health.
Which is better for your heart: whole eggs or the “healthiest” cereal?
There are a few ways to look at this. First, from the standpoint of nature vs. processed food, the egg wins.
This assumes that the whole eggs don’t have flour and sausage added to them for an omelet.
That old saying, “If it wasn’t around 50,000 years ago, don’t eat it,” rings true here. In nature, carnivores and omnivores eat eggs. They are 100% unprocessed.
But eggs contain cholesterol, right?
“Gone are the days when we blamed egg yolks for high cholesterol,” says Shana Spence, MS, RDN, CDN, a registered dietitian nutritionist based in New York.
“We now know through research and study that high cholesterol is due to saturated fat.
“Egg yolks contain important vitamins and minerals [all in their natural state!] such as calcium, iron, phosphorus, zinc, folate, vitamin B12, choline as well as vitamins A, D, E and K, and essential fatty acids [which are good for the heart].
“Whew! Eggs in general are also a healthy protein option that will leave you feeling full and satiated.”
- Two whole eggs contain two grams of sugar.
- A bowl of some types of cereal may contain as many grams of sugar as a candy bar.
“Cereals can be tricky, but if you look for the right option, they can be a great breakfast option,” says Spence.
The second consideration, then, is the type of cereal. Some are loaded with added sugar, plus unnatural colorings and flavorings.
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A third issue with cereal is the deceptive nutrition information label.
The sugar content for a “serving size” may not seem that bad, till you read that a “serving size” may be as small as three-quarters cup. What adult eats only three-quarters cup of cereal?
How many people stop pouring the cereal when it reaches the tiny “serving size” amount that’s on the nutrition label?
Pour your favorite cereal into a measuring cup—three-fourths way. Is that how much cereal you pour into your bowl for breakfast?
Two whole eggs contain two grams of natural carbohydrate. Your heart won’t mind.
But all the added sugar from cereals—even the high fiber cereals—are of the refined type, which promotes inflammation throughout the body.
Egg Yolks or Cereal for Breakfast?
Certainly, if cereal is one of your favorite breakfast foods, keep eating it.
But know that it’s not bad for your heart to sometimes replace cereal with whole eggs.
Furthermore, if you’ve been eating sugary, highly processed types of cereal, you may want to rethink this if you’re conscious of heart health.
“The number one choice I opt for is oatmeal…homemade, not pre-packaged,” says Spence.
“Oats are great because they contain a ton of fiber that will help fill you up and keep your gut nice and healthy.
“They are also versatile because overnight oats can be made the night before for an easy grab and go.
“If oatmeal is not for you, read the labels and look for whole grains such as wheat, barley, buckwheat, millet and quinoa.
“These grains are some of the healthiest and also contain the most fiber. Try to avoid anything corn or rice based which will not fill you up as much.
“When in doubt, check the nutrition label and make sure that whole grain is listed first in the ingredients.”
But even then, you should continue reading the ingredients to see if sugar is third or fourth on the list. This may still mean a whopping amount of sugar for a “serving size.”
Spence adds, “So overall, when choosing a heart healthy breakfast, opt for something that is high in fiber and protein but low in saturated fat.
“Both cereal and egg (yolks) are a great option, but you still need to pair them correctly.
“Have some whole wheat toast or fruit with your eggs for fiber and have some Greek yogurt with your cereal for added protein.”
Shana Spence of The Nutrition Tea is committed to providing trending information and nutrition facts covering a wide range including nutrition for heart disease and diabetes, pediatric nutrition and healthful lifestyles.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Melanoma Diagnosed within Minutes without a Biopsy
No, this is not a suspicion of melanoma based on looking at the skin with a dermatoscope, but actual DIAGNOSIS via a special laser microscope.
This groundbreaking technology is called multiphoton microscopy. (more…)
Negative Side Effects of Lemon Water: Hype or Truth?
It’s beginning to sound a lot more like myth rather than truth that lemon in your water can actually cause negative side effects.
One online article on lemon water actually suggests that you consult with a doctor before drinking lemon water!
Since when should lemon water be treated as a pharmaceutical such that we should consult with a doctor before drinking it?
Many restaurants put lemon wedges in their water. Why would you need to get a doctor’s approval to consume this water?
Sounds like the idea of lemon water producing bad side effects is hype.
Kids have been guzzling lemonade for generations without getting sick from it.
But now suddenly, “lemon water” can cause bad side effects?
Just what are these alleged side effects? According to some online articles, they are as follows:
Tooth Erosion
Does this also mean that drinking a lot of orange juice—with its acid content—can cause the same effect? What about eating grapefruit?
To set things straight, ask your dentist if lemon water is a real threat to tooth enamel.
Heartburn
According to livestrong.com, drinking “too much lemon with water” (and “too much” is not defined) can trigger heartburn.
The article then says that heartburn occurs due to an impaired esophageal sphincter allowing stomach acid to reflux up into the esophagus. But this is a structural/mechanical issue.
If your heartburn is eliminated only when you stop drinking lemon water, then that’s very telling.
Otherwise, there’s no need to pre-emptively give up lemon water or lemonade out of fear of getting heartburn.
Frequent Urination
The vitamin C in lemon juice may have a diuretic effect. And supposedly, “large amounts of lemon juice” in water may cause you to feel dehydrated.
Large amounts of plain water will cause frequent urination. Water in large amounts will do this, plain or with juice added.
Fascinating Observation
• The three online articles I read about “side effects of lemon water” were obviously from the same source.
• Whether two of the articles were a spun version of the third, or all three articles were spun versions of a fourth article out there somewhere, I don’t know.
• But I wonder just how many versions of the same “side effects” article are floating around in cyberspace, creating the illusion that negative side effects from lemon water is more truth than hype.
“I haven’t really heard about negative side effects of lemon water,” says Shana Spence, MS, RDN, CDN, a registered dietitian nutritionist based in New York.
Spence thus did some online research and found the following:
“There are more health benefits than there are negative,” she says. “Overall, lemons are a good source of vitamin C, which is great for our immune systems. It also can help with digestion, which is why some people choose this as their go-to drink in the mornings.
As for side effects, lemons do contain citric acid which can erode tooth enamel. I really only see this as an issue if you have sensitive teeth or if you’re not practicing oral hygiene.
“Another side effect might be heartburn, as lemons are extremely acidic. But, that side effect was only noted for some people in studies.
“Honestly, I don’t think there is much concern over lemon water. Everyone’s body reacts differently to foods because we all have varying pH levels.
“But my advice is, if you find that lemon water isn’t working, then don’t drink it. There are many other options for flavored water.”
Benefits of Lemon Water or Homemade Lemonade Sweetened with Stevia
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• The refreshing taste encourages you to get in your daily quota of water.
• Helps get that vitamin C into your body, and vitamin C is important for so many bodily functions.
• Can aid in weight loss; lemons are mildly thermogenic.
• Can help prevent kidney stones.
Shana Spence of The Nutrition Tea is committed to providing trending information and nutrition facts covering a wide range including nutrition for heart disease and diabetes, pediatric nutrition and healthful lifestyles.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Sources:
livestrong.com/article/526958-side-effects-of-drinking-too-much-lemon-with-water/
google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=how+much+lemon+juice+has+side+effects
ncbi.nlm.nih.gov/pmc/articles/PMC2581754/
uwhealth.org/healthfacts/nutrition/353.html
Hypothalamic Obesity: How Hungry Do Patients Get?
A tumor on the hypothalamus, when removed, can cause unimaginable permanent hunger in the patient leading to extreme obesity.
Their hunger is so intense that food must be locked up, and the patient often requires continuous supervision to ensure they don’t eat themselves to a point of extreme sickness. (more…)
Causes of MILD vs. Severe Bilateral Ankle Swelling
Causes of MILD swelling or edema in both ankles are usually not as worrisome as the causes of severe edema in the ankles.
Have you noticed only mild swelling in your ankles?
Certainly, serious medical conditions such as congestive heart failure can cause only mild bilateral swelling in the ankles and lower legs.
But there are benign conditions that will never cause severe swelling.
If the bilateral swelling in your ankles has only been mild – and stabilized that way for a lengthy period of time – does this necessarily rule out a serious cause?
The answer is NO. There may still be a serious medical condition going on.
If you’re a 25-year-old athlete, the cause is far less likely to be congestive heart failure than if you’re a 50-year-old smoker who’s never been into exercising.
Causes of Mild Bilateral Swelling in the Ankles
“Dietary: excess consumption of salt, carbonated beverages or alcohol leads to salt and water retention in the bloodstream that diffuses into surrounding soft tissue,” says Jenepher Piper, a family practice nurse practitioner for Maryland Family Care for 25+ years and a former nurse with Home Care Nurse for Johns Hopkins Home Care.
“This occurs particularly in tissue that are subject to the effects of gravity: feet/ankles, hands/wrists.”
Lay off these beverages and cut down on the sodium/salt to see if this doesn’t make the edema go away. Most dietary salt comes from processed foods, not the salt shaker.
“Venous stasis (pooling of blood): prolonged standing, excess walking/running, elevated blood pressure, advanced age (all veins less competent), pregnancy (normal unless sudden and excessive), excessive heat,” says Piper. PMS and varicose veins can also be a cause.
The most serious cause in this second group is the elevated blood pressure.
High blood pressure is a leading risk factor for stroke and can cause other damage to the body.
Excessive heat can lead to life-threatening heat stroke, but presumably, you’re experiencing the puzzling though mild ankle swelling while indoors, and it’s there on a daily basis.
Prolonged sitting can also lead to this problem. Below is ankle edema from an extended flight.
James Heilman, MD, CreativeCommons
In fact, prolonged sitting on a daily basis can lead to all sorts of ailments.
“Medication side-effect: anti-inflammatories(NSAIDS), prednisone and some blood pressure medicines (e.g., calcium channel blockers),” says Piper.
Have a doctor check the swelling in your ankles. What kind of doctor?
See what both a primary care physician and a cardiologist say.
However, you’ll likely first be seen by a nurse; get the nurse’s perspective as well.
And if you have swelling in only one leg, rather than bilaterally, this can mean a dangerous blood clot.
Patients suffering from conditions such as coronary artery disease, obesity and diabetes turn to Nurse Practitioner Piper to help them best manage their overall health.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/Toa55
Top 3 Exercises to Prevent Back Pain from Shoveling Snow
I’m a 50-something woman and can shovel heavy wet snow like a beast and never feel back pain thanks to 3 exercises.
Not only have I been a personal trainer, but I’ve been lifting weights for years — and have done a lot of snow shoveling — so I’m going to strongly recommend the three best exercises for this “back wrenching” task.
The act of shoveling snow is actually a fusion of all three of these exercises. Before I go on, I need to emphasize the importance of proper form during snow shoveling.
When doing any kind of resistance-based activity, correct form is crucial – whether that activity is being performed in a gym to get stronger or build muscle, or whether the action is being done to clean something up or transport heavy objects.
Shoveling snow, especially the heavy wet kind of snow, involves cleaning up and transport of a heavy object.
The reason that so many people feel drained and suffer low back pain within minutes of shoveling snow is because of the resistance that’s being transferred to their low back.
However, intense burning in the thighs is also a typical complaint.
When shoveling, one must minimize the forces being absorbed by the low back. These erector spinae muscles are not designed for high force absorption.
Instead, they are stabilizers; their job is to stabilize the spine.
Correct Snow Shoveling Form
• Bend with the legs as much as possible.
• Keep back as upright as possible.
• As you go down to scoop and then raise your body to toss the snow, bend with the legs (mini squats) rather than pivot at the low back.
If your body is very well-trained with the deadlift, kettlebell swing and your favorite variety of squats, you will be able to effortlessly shovel snow – especially if you have good cardiorespiratory conditioning.
How to Do the Deadlift
• Stand over a barbell that’s on the floor.
• Keeping the lower back arched, back as upright as possible, bend at the legs and grab the bar with straight arms.
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• Depending on your body proportions, your back may be close to parallel by the time your hands reach the bar.
• However, make the necessary adjustments with your legs do that your shoulders are always ABOVE your hips.
• As you begin lifting, your hips should NEVER rise above shoulder level.
• Never round the back.
• Straighten your body, barbell in hands, arms straight, then lower it to the floor, reversing the movements that you used to lift the weight.
• Books have been written on proper deadlift form, and there are variations of positioning, but there are the basic bullet points to get your started.
How to Do a Kettlebell Swing
• Stand with feet shoulder width apart, holding the kettlebell with both hands, arms straight.
• Bend legs and swing kettlebell between legs, bending at your hips.
• Never round your back.
• Swing the kettlebell a little through your legs, then swing it upward, arms parallel to the floor.
• Repeat, controlling as much as possible the down-swing.
Shutterstock/The Faces
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How to Do a Squat
• There are many variations (images follow).
• The rule for all variations is to never round the back!
• Keep the lower back arched.
• The squat position need not go past parallel, meaning, butt lower than knees. But if you want to do this, that’s fine.
• However, go to at least parallel (thighs parallel to the floor). This is the half-squat position.
• Never let your heels lose contact with the floor. This is a common mistake.
• If you can’t get parallel (two legs simultaneous) without feeling you’ll fall backwards, WIDEN your stance and slightly point your feet outward.
• Another common mistake is using too much weight, preventing the half-squat position.
Below are three squatting variations.
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It will take some time to become strong in all three of these exercises, which are truly the best for preventing pain from shoveling snow.
But if you begin these three exercises in the springtime, you’ll have all spring, summer and fall to get conditioned and strong for the next snow shoveling season.
I can go on and on regarding all sorts of nuances, such as how many times a week to do these three exercises, how many sets and repetitions, etc., but the topic of this post is the three best exercises for preventing pain and discomfort from snow shoveling.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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