The Brain

     It’s a well-known fact that the brain controls the human body. Without the brain functioning correctly your body will also have a difficult time functioning.  Its no wonder the brain is defined in the dictionary  as “the part of the central nervous system enclosed in the cranium of humans and other vertebrates, consisting of a soft, convoluted mass of gray and white matter and serving to control and coordinate the mental and physical actions.” (“Brain”). Our overall health is completely reliant on the brain. In this blog I will explain how to stay healthy by eating foods that cater to the brain and it’s health. The brain is the powerhouse of the body and needs to be taken care of in order to maintain total body health.

     In 2012, the Society of Neuroscience completed a study on how diet affects the brain. They found out that obesity is liked to impaired cognitive function. (“News”).  Cognitive function refers to a person’s ability to process thoughts. Cognitive function also refers to speech, memory, and the ability to understand what you read. I found this to be very interesting. I had no clue that body fat is directly related to these functions.  Researchers also found that skipping breakfast causing binge eating and a higher calorie intake because the “pleasure-seeking part of the brain is activated by pictures of high-calorie food. Skipping breakfast also appears to increase food consumption at lunch, possibly casting doubt on the use of fasting as an approach to diet control.” (“News”). 

     So what foods should we be eating to help make are brains strong and healthy?

According to the Society for Neuroscience, “a high-sugar diet may affect insulin receptors in the brain and dull spatial learning and memory skills. But omega-3 supplements may at least partially offset this effect.” (“News”). Most people would rather not have to take pills all the time to offset the effects of their bad choices, so another option would be to find foods to help with this. Fruits can help solve a craving for something sweet. For example watermelon, pineapple, honeydew, grapes, clementine oranges. All of these fruits are in season about this time of year. Foods high in omega-3 include Kidney, pinto, and mungo beans. You can also try broccoli, cauliflower, winter squash, spinach,  and nuts and seeds such as flax seeds. (“8 Easy Ways”). Flax seeds are packed with omega-3! Try stocking up on these items and see if there is a change in your brain functions.  Blueberries and turmeric are also known to have a high concentration of antioxidants which, According to the Brain Research Institute at UCLA, are “believed to aid long-term memory, learning ability and recovery from brain damage.” (“Brain Research”).  If the brain is the powerhouse of the body, we all should want to keep it strong and functioning to its highest ability!

Works Cited

"8 Easy Ways to Load Up on Healthy Omega-3 Fats." US News. U.S.News & World Report. jjjjjWeb. 27 Apr. 2014.

"Brain." Dictionary.com. Dictionary.com. Web. 25 Apr. 2014

"Brain Research Institute." Brain Research Institute. N.p., n.d. Web. 25 Apr. 2014.

"News Releases Archives." Society for Neuroscience. N.p., n.d. Web. 25 Apr. 2014.

The Food Pyramid

The food pyramid is a pretty accurate source for knowing how much of a single food category to consume from daily.  The food pyramid is a diagram that ranks the foods that you should eat the most of, all the way up to the foods that you should avoid and eat less of.

Any food you eat should be carefully eaten in moderation. Too much of anything is harmful to the human body.  “Even a good thing can become destructive if taken to excess.” Says Author Brandon Sanderson.  The official food pyramid, which is shown below actually specifies the number of servings you should be eating from each category daily. 

     "The food pyramid was conceived in the 1960s due to an increase in Americans getting heart disease" ("Food Pyramid History"). The food pyramid has gone through a lot of changes since its creation and additions since its beginning. The United States Department of Agriculture regulates and introduces these changes.

     The bottom level of the food pyramid is reserved for the food group grains. Grains are said to reduce the risk of chronic diseases such as heart disease. Grains are also a great source of B vitamins and fiber which helps prevent constipation.  (“Why Is It Important”). According to the food pyramid 6-11 servings should be eaten every day.

     Above the grains is a section split into a fruit and a vegetable section. Fruits and vegetables provide the majority of the body’s nutrients and vitamins and are great for the body not only for taste but a variety of other reasons. “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.” It is recommended that 3-5 servings of vegetables are eaten every day, and 2-4 servings of fruit eaten.

     The next section is for animal products, dry beans, and nuts. Animal products include meats, fish, eggs, and dairy. Although these sources often contain cholesterol, these food groups provide protein, calcium, and probiotics which are good for digestion.  2-3 servings should be consumed daily according to the USDA.

     At the top of the pyramid are fats, oils, and sweets. These foods are unhealthy to the body and are the leading cause of many illnesses, and disease in America. If we consume these things in moderation we will be much healthier overall.

Works Cited

"Food Pyramid History." Food Pyramid History. Web. 19 Apr. 2014.

"Why Is It Important to Eat Grains, Especially Whole Grains?" Health      jjjjjand Nutrition Benefits of Grain. Web. 18 Apr. 2014.

Allergies and Food

The spring season seems to have finally arrived! Pollen counts are on the rise and more and more people are not being able to enjoy the outdoors without taking some type of medication. Nobody wants to be stuck feeling miserable during the wonderful spring and summer weather.  Times like this you may not feel as healthy as you would like. Seasonal Allergies and food surprisingly have a strong relationship. “Feeling stuffed up from allergy symptoms? Try changing your diet to include foods that might help.”  ("Foods”).  If seasonal allergies are caused by pollen and other environmental factors then it only seems right that something natural would be the solution. 

One study in particular shows that the staple food items in the Mediterranean diet such as nuts, grapes, oranges, apples, and fresh tomatoes, could help with allergy relief. (“Foods”).  Another study also confirms this; “a diet high in antioxidants and omega-3s can ease seasonal allergy suffering. A 2007 study found that children from the Greek island of Crete who ate a Mediterranean diet — high in fresh fruits and vegetables, fish, olive oil, and nuts — were less likely to develop allergy and asthma symptoms. Allergies cause inflammation of the tissues lining the nose and throat. Finding foods that decrease inflammation will lead to relief.” (Sifferlin).

                Some other food options are great for allergy relief are black tea, onions, broccoli, parsley, apples, citrus fruits, and leafy greens. These foods are not guaranteed to solve all allergic reactions but are said to help. Probiotics and nuts are also supposed to be great for reducing those puffy red eyes, congested noses, and scratchy throats associated with pollen and other seasonal allergens.

                One thing I just learned that I found extremely interesting is that honey is one of the best relievers of pollen related allergies. By eating honey that is local to your area you are creating immunity. Local honey means that the honey came from “nectar sources that are closest to where you live.” (“What Is Local”). Just like when you get vaccinated for the influenza virus and they give you a small strand of the flu to help you develop and immunity the same thing goes for honey. Since honey is made from pollen you will get a slight immunity.

Works Cited

"AccessAtlanta." Food and More with John Kessler RSS.  Web. 13 Apr. 2014.

"Foods That Fight Allergies." EverydayHealth.com. Web. 12 Apr. 2014.

Sifferlin, Alexandra. "Nuts 5 Foods to Help Fight Spring Allergies TIME.". Time, Web. 12 Apr.                              2014.

"What Is Local Honey? – An Unexpected Find." Honeyfanatic.com. N.p., n.d. Web. 13 Apr. 2014.

Different healthy Lifestyles

There are many different ways to become a healthier person. One of the main ways is carefully choosing what you will put in your body. On this blog I will explore different healthy dietary options.

     One healthier diet is becoming a vegan. A vegan is a person who chooses to not consume any products from an animal. A more extreme vegan will not wear animal products, such as leather, but I'm focusing more on food. A Vegan diet is good for your body because you are avoiding all the bad cholesterol I discussed in my previous blog. Many people wonder what a vegan even eats. The vegan diet is very simple. Vegans eat grains like wheat, corn and oats. Eating whole grains are great for our overall health. Whole grains are full of fiber and vitamins that you will not get from meat products. Also researchers are finding that the risk of cardiovascular disease is lessened by consuming more whole grains. “In the Harvard-based Nurses’ Health Study, women who ate 2 to 3 servings of whole-grain products (mostly bread and breakfast cereals) each day were 30 percent less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week.” Eating more whole grains could literally save your life! Vegans also consume high amounts of fruits and vegetables to get their vitamins and nutrients. Vegans also eat nuts, and beans. “A vegan diet appears to be useful for increasing the intake of protective nutrients and phytochemicals and for minimizing the intake of dietary factors implicated in several chronic diseases”. (“The American Journal”). The vegan diet is the most natural way to go.

     Another diet is the vegetarian diet. A vegetarian does not consume meat products. There are different “The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish.” (“Top 7 Types”).  This type of diet is usually a stepping stone for becoming a full out vegetarian. A Vegetarian is “a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons.” (“Definition of Vegetarian”).  Even the dictionary suggests that being a vegetarian is healthy. You must be careful in thinking that because you are vegetarian you will automatically be healthy, because it all comes down to how you prepare your foods. You could be a vegetarian and eat French fries every day.  Healthy eating is what will make you a healthy individual.

Works Cited

"Definition of Vegetarian in English:." Vegetarian: Definition of Vegetarian in Oxford Dictionary (American             English) (US). Oxford Dictionaries. Web. 04 Apr. 2014.

"The American Journal of Clinical Nutrition." Health Effects of Vegan Diets. Web. 03 Apr. 2014.

"Top 7 Types of Vegetarians." About.com Vegetarian Food. Web. 04 Apr. 2014.

Unhealthy Foods

Often times when people are told that they need to change their eating habits they think of it as a unpalatable concept. Many people feel that choosing to eat healthier will mean sacrificing taste for health and that is far from the truth.  I think before cutting out foods from your diet you should find out why you are giving up certain foods and what makes them unhealthy. This will help you to not have the same burning desire to consume those items. One thing for sure is that “The fat you eat is the fat you wear”. The problem with most foods that are unhealthy for us are that they are drenched in oil and saturated fats.  Sticking to foods baked, steamed, or grilled are much healthier and often more flavorful. For example, if you go to your favorite fast food restaurant and order some French fries, for one they probably aren’t real potatoes, and two they are soaked in unhealthy fat and then coated in salt.  The problem with this is that too much fat will lead to heart disease, or diabetes. Also, all that salt will probably cause high blood pressure or a stroke. The healthier choice would be to buy some raw potatoes from the store and cut and bake them with a small amount of olive oil and your favorite herbs and spices.  Choosing to do this may take longer than just going around the drive- thru but you will feel better and your body will be healthier.  Another problem with fast foods is the amount of cholesterol. All products that come from animals contain cholesterol. Bad cholesterol is not found in raw fruits and vegetables.  We as a society need to be more conscience of the foods we consume and realize that convenience is not always healthful.

Dairy Products	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Milk (non-fat)	1 cup	4	0	0
Milk (low-fat)	1 cup	10	3	2
Milk (whole)	1 cup	33	8	5
Yogurt (non-fat)	1 cup	10	0	0
Yogurt (whole)	1 cup	29	7	5
Cheddar Cheese	1 oz	30	9	6
Cottage Cheese (low-fat)	1 cup	10	2	2

Fats	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Butter	1 tsp	11	4	3
Margarine	1 tsp	0	4	1
Vegetable Oils	1 tsp	0	5	1 - 2

Meats & Protein	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Tofu	1/2 cup	0	11	2
Pinto beans	1/2 cup	0	1	0
Egg	1	212	5	2
Halibut	3 ½ oz	41	3	0
Salmon	3 ½ oz	63	12	2
Oysters	3 ½ oz	55	2	1
Crab	3 ½ oz	52	1	0
Lobster	3 ½ oz	71	1	0
Tuna (in water)	3 ½ oz	30	1	0
Shrimp	3 ½ oz	194	1	0
Squid	3 ½ oz	231	1	0
Beef (ground, lean)	3 ½ oz	78	18	7
Beef (short ribs)	3 ½ oz	94	42	18
Beef (sirloin)	3 ½ oz	89	12	5
Beef Liver	3 ½ oz	389	5	2
Veal (top round)	3 ½ oz	135	5	2
Lamb (foreshank)	3 ½ oz	106	14	6
Ham	3 ½ oz	53	6	2
Pork (tenderloin)	3 ½ oz	79	6	2
Pork (chop)	3 ½ oz	85	25	10
Chicken Liver	3 ½ oz	631	6	2
Chicken (no skin)	3 ½ oz	85	5	1

Works Cited

"Cholesterol Content of Foods." UCSF Medical Center. N.p., n.d. Web. 28 Mar. 2014.

"The McDougall Newsletter - The Fat Vegan." The McDougall Newsletter - The Fat Vegan. N.p., n.d. Web. 28 Mar. 2014.

Health: the basics

In this blog I will start with the basics about health.  As defined by the Merriam Webster dictionary, health is “the condition of being well or free from disease” and “the overall condition of someone's body or mind”.  From that definition of health I felt the need to look up disease because to be healthy you must be disease free and I felt it important to know what exactly disease was.  Disease was defined as “a problem that a person, group, organization, or society has and cannot stop”. Nobody wants to be put in a situation in life that they have no control over. Health should be the goal of every human being. Being disease free is in grasp of most individuals.  The choices we make in the foods we put in our bodies are the causes of most diseases.  The American Diabetes Association says that being overweight is a risk factor for developing type two diabetes. In order to become overweight, it would have something to do with the foods you are consuming. The evidence is out there that there is a relationship between food and health. In my next blog I will take a deeper look at specific foods and their healthy and unhealthy properties. 

Works Cited

"Diabetes Myths: American Diabetes Association." American Diabetes Association. N.p., n.d. Web. 20 Mar. 2014.

"Disease." Merriam-Webster. Merriam-Webster, n.d. Web. 20 Mar. 2014.

 "Health." Merriam-Webster. Merriam-Webster, n.d. Web. 20 Mar. 2014.

Introduction to Health and Food Blog

This blog is meant to inspire and inform people about the relationship between the foods we eat and our health. Looking through the news we are seeing many doctors and health professionals expressing the need to look into our eating habits. Health is one of the most important factors in life. Without our health our lives would be miserable. Imagine not being able to do basic life routines such as breathing naturally, or getting out of bed in the morning. The modern western diet is known to produce many different diseases such as heart disease, cancer, hypertension, and diabetes. When looking at the other countries we see much lower rates of these diseases. Could the foods we consume be the cause or is it just by chance?  In this blog I will research and take a look at the deep relationship between foods and health.