Webinar: Superfoods for Super Health

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Getting back to a Healthy Weight: You Can Do It!!!

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                                                                The Challenge:                                                           For some, maintaining a healthy weight can be quite a challenge. There are several factors that contribute to weight gain.  Among these are the following: Genetics, Environmental factors (such as living in food deserts), Food choices, Food preparation methods, Availability, Socioeconomic Factors, Physical activity levels, Cultural factors (including acceptable standards of beauty).                     Why Maintain a Healthy Weight??                  ...
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What You should Know about Dietary Fiber!!

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  Characteristics of Dietary Fiber : Dietary Fiber comprises of the portions of plant-based foods that are indigestible by human digestive enzymes and therefore pass through the digestive tract without being broken down.  Dietary Fiber is an important component of an overall healthy diet and is thereby supportive of several bodily functions.  However, studies of estimated intakes have revealed that, in the United States, people generally consume less than 50% of the daily recommended dietary fiber intake. Types of Dietary Fiber : Many plant foods contain a mixture of two types of fiber-- Soluble Fiber and Insoluble Fiber.  As the name suggests, soluble fibers such as plant pectins and gums are soluble in water and dissolve at least partially.  Insoluble Fibers such as cellulose and hemicellulose are not soluble in water and remain intact.   Mechanism of Action : Soluble fiber achieves its effects by forming a gel as it absorbs and dissolves in wat...
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Are you truly Healthy??...You decide

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  Dimensions of Health & Wellness:                         When most people report on their health and wellness, they focus on the physical signs, symptoms and manifestations.  Somehow, our system of healthcare has been aligned with treating physical symptoms and manifestations.  For a very long time, particularly for sub-groups of the population, dimensions of wellness such as the mental have been ignored, not emphasized and even stigmatized. The Whole You: For many, this focus on the physical to the exclusion of the other dimensions of health and wellness has culminated in the continued weakening of other dimensions of health and wellness and the exacerbation of physical ailments. Depending on the diagram or the specific model that is used, eight to ten dimensions of health and wellness have been identified.  These are: Physical - incorporating the development of a healthy lifestyle including good...
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The Scoop on Trans Fats

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                    Understanding Trans Fats:   Some animal food sources, for example, dairy products and meat contain small quantities of trans fats naturally.  Generally, these small quantities of trans fats that are in their natural state do not present a major issue. The major issue arises when trans fatty acids are manufactured via the process of partial hydrogenation.  During this process, hydrogen is added to vegetable oils turning them into solid fats such as margarine and shortenings used for baking. The new products are also referred to as partially hydrogenated oils or (PHOs). Usually, in natural polyunsaturated fatty acids, the hydrogen atoms are configured on the same side of the double bonds along the carbon chain.  In the process of partial hydrogenation, reconfiguration occurs so that hydrogen atoms at the double bonds are arranged across from each other on opposite sides of the ca...
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5 Tips for Ensuring Mindful Eating

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                                                           Practical Tips for Ensuring Mindful Eating are as follows:   Identify Triggers of Mindless Eating: What are those situations or environments that somehow cause you to lose control of your eating behaviors? Do you practice eating in front of the television where you are bombarded with a host of food commercials?  Are you likely to get up and visit the pantry or refrigerator following food commercials that you have just seen?  Are you overly stressed?  Is it boredom?  Whatever, your triggers are, identifying them is a necessary first step.  Learning to cope with boredom and anxieties is beneficial.  Thinking about and putting into practice healthier coping strategies as well as engaging in alternative beneficial activities such as taking a bris...
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Is BMI alone a good Indicator of Disease Risks across Ethnic Groups?? Other Recommendations for Black Women

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                                                Understanding BMI: Body Mass Index (BMI) is a measure of an individual's weight in kilograms (or pounds) divided by the square of the individual's height in meters (or feet).  "Body Mass Index (BMI) is now the most widely used measure of adiposity" globally (Heymsfield, 2016).  Research has shown that chronic disease risks such as the risks for developing diabetes, heart disease and other weight related health risks increase with increasing BMI.  However, findings suggest even from the earliest studies that, at a given BMI, health risks are not evenly distributed across ethnic groups (Shai et al, 2006).  In addition, as an index, BMI is not without its predictive challenges.  For instance, individuals who are very muscular with a low percentage of body fat may also have a body mass index (BMI) tha...
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Vitamin and Mineral Supplementation: Benefits versus Risks

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                                                                       Vitamin supplementation is a billion-dollar industry.  However, are vitamin supplements absolutely necessary??   You certainly should be able to make an informed choice:  to supplement or not to supplement...that is the question. Why are vitamins and minerals important?? Vitamins and minerals are micro-nutrients which function as co-enzymes and co-factors respectively in the metabolic reactions of the body.  While vitamins and minerals of themselves do not produce energy, they are essential as co-enzymes and co-factors in many of the energy production and release pathways. Under what Circumstances should we take vitamin & mineral  supplements? Persons with established deficiencies who may need therapeu...
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Sugar & Skin Health: The Bittersweet Truth

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Written By: Ashley Archer, 3rd Year Medical Student Reviewed By: Lorna Hylledig, EDD., MSPH., RDN., LDN Mmm! Cakes, ice cream, and gummy candies are the guilty pleasures of so many people, including me. Many of us have come to learn that, unfortunately, these sweet treats aren't our BFF in terms of maintaining our waistlines and overall health. To add insult to injury, our favorite sugary treats can also negatively impact the health and appearance of our skin. That's right, your late-night sweet tooth could be contributing to acne and wrinkle formation. So, How Exactly Does Sugar Impact Skin?  Acne In order to understand how sugar may contribute to acne, we must first appreciate the key players in its pathogenesis. Acne is caused by the overproduction of the oily substance that lubricates and protects our skin called sebum (1). It is also caused by inflammation and excessive proliferation of keratinocytes (skin cells) and the bacterium  propionibacterium acnes  in pi...
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It's All About Adopting a Healthy Lifestyle

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  A healthy lifestyle mindset is key to ensuring overall health and wellness and for preventing the development of chronic illnesses.  Adopting certain lifestyle habits and being consistent about them create a healthy lifestyle that contributes to optimal physical, and mental health as well as optimal health across the other dimensions of health and wellness.                                                       Tips for working towards and maintaining a healthy lifestyle include:     Stress Management:   It is important to incorporate one or two stress management techniques into the daily routine to help reduce stress, promote positive reactions to stressors and to induce relaxation. There are many methods that can be tried and adopted including mantras, affirmations, meditation, abdominal breathing and yoga. Adequate Sleep:...
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What's the 411 on Phytonutrients??

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  What are Phytonutrients ?   Also known as phytochemicals, these are compounds that are produced by plants, and they generally help plants to resist fungi, bacteria, viral infections as well as protect them from consumption by insects. Phytonutrient rich foods include: Red, orange and yellow and other brightly colored fruit and vegetables (for example, berries, peaches, nectarines, apricots and carrots, toma toes, bell peppers, sweet potatoes), Dark green leafy vegetables (for example, romaine lettuce, spinach, kale), Garlic, on ions, chives, Beans, Whole Grains, Tea, Nuts, Beans, Spices,                          Let's  Talk Health Benefits!! What's  in this for us? ...you may ask. Phytonutrients have been associated with beneficial health effects thought to be related to characteristics such as but not limited to antioxidant function, anti-inflammatory properties, neuroprotection, immune ...
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