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Blog posts tagged with 'Eggs'

Easily Accessible Mediterranean Diet Can Impact Your Health

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Easily Accessible Mediterranean Diet Can Impact Your HealthMetabolic syndrome is defined in the medical community as having three or more risk-related factors that can contribute to a variety of heart and blood sugar concerns. Some risk factors include obesity, high blood pressure, high cholesterol, and high glucose levels. Due to many elements such as a lack of exercise, poor diet, and genetics it is estimated that as many as 34% of adults in the US may have metabolic syndrome. However, what if there was a particular diet that could reverse the progression of these risk factors? A recent study in Spain sought to find the answer.

A Dive Into the Mediterranean

Prior studies on the Mediterranean diet have confirmed its positive benefits to cholesterol health and blood pressure, but researchers wanted to see how great an impact this diet could have on people already at risk with metabolic syndrome. The team of researchers analyzed adults, both men and women, ages 55–80 who were at risk for cardiovascular concerns. A total of 64% of the adults assessed for the study qualified as having metabolic syndrome. The subjects were then put onto one of three diets: a Mediterranean diet supplemented with nuts, a Mediterranean diet supplemented with extra-virgin olive oil, or a regular low-fat diet.

Following up after almost five years, the results showed that the patients who adhered to both types of Mediterranean diets saw a decrease in blood glucose levels as well as abdominal obesity. A total of 28.2% of the men and women who followed the Mediterranean diets also no longer met the criteria to be diagnosed with metabolic syndrome at the end of the study period.

Add the Olive Oil and the Legumes

The Mediterranean diet eschews butters, trans fats, saturated fats, and unhealthy oils in favor of olive oils, omega fatty acids, and unsaturated fats. As one would expect, it also centers around a reduction in meat intake, replacing it with seafood—especially fish that are high in omegas such as salmon and tuna—at least twice a week. However, poultry, eggs, and dairy can also be consumed for meat and protein requirements. The Mediterranean diet also covers other nutrition groups by calling for high fruit and vegetable consumption.

For some people, the tricky part of the Mediterranean diet is getting the good fat content. Luckily, you can satisfy this part in a variety of ways. Apart from olive oil there are a number of foods that provide good fats including avocados, whole grains, nuts, and other various legumes.

An Easier Path Than You Think

Some may think that switching to a Mediterranean diet means having to use exotic ingredients for their meals that are both expensive and restrictive. Many of the foods required to follow this diet, however, are readily available in your grocery store—all you need to do is make a few crucial, yet simple, substitutions which will allow you to enjoy many tasty, healthy meals. And because there are actually many foods containing the good fats and nutrients required, the Mediterranean allows for plenty of variety and experimentation. Evidence continues to mount about the benefits of the Mediterranean diet, so while many can get sucked into fad and crash diets, the Mediterranean diet can be a nutritious and fulfilling option out there to help support not only a healthy heart, but greater well-being.

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What Is in That Energy Drink and Is It Worth the Trade-Off?

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What Is in That Energy Drink and Is It Worth the Trade-Off?Despite national health movements encouraging people to lead healthier lifestyles, consumption of energy drinks continues to rise. According to data compiled by Bloomberg last year, energy drink sales increased nearly 7%, reaching $9.2 billion by the end of 2013. From office workers to athletes, people are consuming energy beverages for a variety of reasons. But are they really that helpful?

Measuring Effective Performance

A recent study on energy drinks carried out by experts from Camilo José Cela University (UCJC) sought to analyze the positive and negative effects they may have on athletes. In the study, top athletes who participated in various sports including soccer, climbing, swimming, basketball, rugby, tennis, and hockey were given the equivalent of three cans of energy drink or a placebo energy drink before their competitions. Their performance was then measured with GPS devices which tracked their average speed and distance covered. Other devices were used to track muscle usage in certain sports. Results of the study showed a minimal 3%-7% percent increase in total performance for those who had taken the energy drinks. However the results were not all positive.

An Unhealthy Trade-Off

While an increase in performance was noted, it was not without a cost. Athletes that took the energy drinks before their competitions also experienced an increased frequency of insomnia, along with nervousness and an inability to calm down after their activities. The placebo group did not show the same signs or frequency of any negative side-effects such as nervousness, anxiety, or insomnia as those who were given the energy drinks.

Other studies done on the short-term physical effects of energy drink consumption showed alterations in short-term heart function. Researchers took cardiac MRIs of 15 healthy men and three healthy women with an average age of 27.5 years before and one hour after they consumed an energy drink containing 400 mg/100 ml taurine and 32mg/100 ml caffeine. Comparing MRI images, researchers discovered that there was increased strain on the left ventricle in the "after" images.

While more research about the long-term effects of energy drinks on the heart and body in general is needed, study author Dr. Jonas Dörner from the University of Bonn, Germany, commented that it was clear that energy drinks can affect short-term heart function.

Choosing a Path to Healthy Energy

While public scrutiny often falls on the soft drink beverage industry, the ingredients in energy drinks do not vastly differ. Some energy drinks contain up to three times the amount of caffeine as a normal cup of coffee. As recently as 2013, a group of 18 doctors jointly urged the FDA to restrict the amount of caffeine companies were allowed to put into energy drinks as reported in the NY Times.

When looking for a healthy source of energy—whether it's for exercise or help you endure the work day—it's important to be aware of how these sources can affect your body. Instead of constantly turning to caffeine or sugar-filled foods or beverages, choose foods high in fiber or proteins such as eggs, nuts (including trail mix), and whole-grain cereal for longer, more sustained energy. When it comes to beverages stay hydrated with plain old H2O. Water helps transport nutrients through the blood and can support the efficient removal of waste that can build up and lead to fatigue during exercise.

For the healthy, long-lasting energy your body needs, be sure to choose the right fuel. Proper nutrition and hydration can provide the right daily balance to help keep your energy levels where you need them all day long.

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