Greek Yogurt and Why You Need it In Your Diet

Greek yogurt is a dairy based food that is high in protein and has been shown to have many nutritional benefits. Greek yogurt tends to be thicker than other types of yogurt because of the way it is strained out and is an excellent source of probiotics, potassium, protein, zinc, and vitamins B6 and B12. Also, Greek yogurt can be a vital part of a diet structured around weight loss because when eaten in moderation, Greek yogurt is very low in calories compared to many other food options. When compared to other yogurt choices, Greek yogurt is also high in calcium, which helps keep your bones strong and healthy.

Because Greek yogurt is a high-protein choice, it is considered effective as part of a high-protein, high-fat and low calorie diet. Diets that are particularly high in protein can help you feel fuller longer after you stop eating, which may help to reduce the total amount of calories that you eat during a typical day. The National Heart, Lung and Blood Institute recommends that healthy women trying to lose weight should consume between 1,000 and 1,200 calories per day. For healthy men attempting weight loss, they should consume between 1,200 and 1,600 calories per day. Given that many Greek yogurt options contain between 120 and 160 calories per serving, it is easy to see why this nutritional choice could help assist your weight loss goals without robbing you of the vital nutrients and vitamins that you need each day.

One thing to make sure that you do when shopping for Greek yogurt is to always read the nutritional label. Not all yogurts are created equally. In fact, some brands of Greek Yogurt may be so high in sugar and calories that it is almost more of a dessert than a nutritional meal choice. You also want to check to make sure that your Greek yogurt is high in protein in order to get all of the nutritional benefits of consuming Greek yogurt. In addition, the brand that you choose should also be as low in fat as possible, which could help contribute to further weight loss.

Another important consideration about Greek yogurt is that if you are trying to lose or maintain a healthy weight, stay away from add-ons to Greek yogurt. For example, Greek yogurt options that contain fruits and other syrups are likely higher in sugars and calories than other types of Greek yogurt. If you can handle eating just plain, vanilla Greek yogurt, you can likely save yourself a few calories and avoid adding unnecessary sugars to your diet. 

Going to Bed Early Can Help You Reach a Healthier Weight

Working out for hours on end and cutting out high-calorie foods are the most common pathways that people take to lose weight. However, there's actually a simple solution to some of your weight-loss issues. Your sleep quality also plays a huge role in whether you have a healthy or overweight appearance. In fact, an early bedtime is one of the most effective ways to lose weight on a long-term basis.

Less Time Awake
The simplest reason why an early bedtime is better for your body is basic math. If you sleep for eight hours, you're only awake for 16 hours. You'll eat a certain volume of foods during this time, and there's no temptation to eat junk food when you're fast asleep. Reduced sleep deprivation also gives you a clear mind about what to eat. Instead of grabbing that bag of chips, you might look for fruits and vegetables as a healthy alternative.

Balanced Hormones

You have two main hormones, grehlin and leptin, that regulate your food intake. Grehlin tells you when you should eat while leptin indicates that you're satisfied. When you don't sleep for the optimal eight hours, however, leptin drops in levels while grehlin surges. As a result, you feel ravenous and eat more. Your body doesn't really need these calories when it's tired, so it immediately turns the food into fat.

Improved Metabolic Rate

Your metabolic rate is the speed with which you burn calories for energy. Going to sleep early will ultimately drive that rate upward. You'll burn calories at an efficient rate, and weight loss is the result. Being sleepy only drives this rate down. You'll end up eating more with a lower metabolic rate. It's nearly guaranteed to gain weight in this case. Adding in daily exercise with an early bedtime is a great way to enhance the weight loss too.

You might be ready to go to bed at 9:30p.m., but you're still wide awake. Try to create bedtime rituals that allow your body to unwind before laying down. Turn off those electronics and read a book, for example. Less light entering your eyes will trigger natural melatonin to kick in and lull you to sleep.

Magnesium Consumption Good for the Body’s Circadian Clock

The circadian rhythm is the body’s natural clock. Important physical and mental changes follow this rough 24-hour cycle and correspond to natural environmental cues. Sleep plays a big role in keeping our body’s internal clock on track, but as many as half of Americans are not getting enough rest or are suffering from poor quality rest. A recent study found that magnesium could play a role in the sleep-wake cycle and maintaining a properly tuned internal clock.

Magnesium is a mineral that is involved in many diverse biochemical functions, including muscle and nerve function, blood pressure regulation, blood sugar control, bone development, nerve impulse control, muscle contraction and normal heart rhythm. It improves mood, increases power, helps relax muscles, calms nervous system, reduces effects of stress and anxiety and eases the symptoms of restless leg syndrome. It also has a powerful effect on the body’s metabolism and energy production. When your natural level of this mineral is higher, the cells are better able to process energy, but they are also better able to follow the natural sleep-wake cycles.

Researchers were able to adjust the mineral levels to improve the way humans converted food into energy and thereby were able to influence their sleep and wakefulness cycles. The RDA for this mineral varies according to age and sex. Men should get between 400 and 420 mg. per day while women should get between 310 and 320 mg. per day. Pregnant and lactating women may need between 310 and 400 mg. per day depending on their age.

While supplements can be an option, getting this nutrient through your diet offers more nutritional benefits. Good sources include sunflower seeds, sesame seeds, almonds, bananas, dark and leafy greens, fish, avocado, soybeans and dark chocolate. Getting more of this mineral in your diet might help you get your circadian rhythms back on track, boost your metabolism and help you feel well-rested in your daily life. It can have a big impact on your productivity and health. Your system will be better regulated, and you may just find your overall wellness improves as well.

Study: Heart Attack Patients Trending Fatter, Younger

Although doctors know more now than ever about preventing heart attacks, that does not ensure people follow their advice.

According to the Cleveland Clinic, patients who are treated for heart attacks are growing younger and are increasingly obese. Researchers also found smoking rates increased from 28 to 46 percent among heart attack patients, although the national average had declined over the same time period.

These conclusions were not what the researchers had expected to find when they reviewed data for the 3,900 patients. The data had been gathered from 1995 to 2014.

They divided patients into four groups that represented a five-year period. Between the first and last groups, the patients' average age fell from 64 to 60, and the percentage of obese patients rose from 31 to 40 percent.

On average, patients were also sicker. Thirty-one percent had diabetes, compared to 24 percent. However, the researchers did not have socioeconomic data points, and all the data was from one hospital. Therefore it's not possible to know whether these statistics would apply nationwide.

Nonetheless, the data is sobering. The lesson from the research is that healthcare providers must do even more, probably more than ever before, to promote heart attack prevention and overall heart health. This includes advocating for healthier lifestyles, more exercise, and better diets.

Prevention is key and should be at the forefront of primary care.

Heart health shouldn't just depend on a cardiac specialist. Primary care physicians and their patients should all take ownership of their health and the growing problem of obesity and heart attacks.

As a doctor, advocate for good choices that will aid in preventing heart attacks, stroke, or weight gain. As a patient, do not wait for illness or declining health to see you doctor. Establish a healthy relationship with your doctor, and take care of yourself to ensure a long, happy, healthy life. Work to avoid heart disease entirely, not to treat it after diagnosis. 

Volunteering is Healthy

Volunteers across the country have said for years they are healthier and happier because they make a difference in other people’s lives.

Science is catching up to this claim. Studies are beginning to demonstrate that the mental and physical benefits of volunteering are part of why people keep coming back to help. They just feel better! This is in spite of the fact that people who volunteer are often put in contact with individuals who are sick or victims of homelessness, a crime or natural disaster, or are lonely, despairing, or dying.

Empathy is experiencing another person’s feelings, while compassion is the recognition that someone is suffering and the desire to help that person. One must first have empathy before they can have compassion. It is thought that people who volunteer tend to have both of these emotions.

The physical effect of compassion on the brain is what many scientists have been studying for years. From the American Association of Psychological Science:

●     A study shared at a conference at Stanford University discussed people who describe themselves as very happy. These people tend to have lower levels of cellular inflammation, which can increase stress levels and risk for developing cancer). Researchers found this to be the case if people live with purpose, but not if people lived with much material wealth.

●     Another study found the area of the brain that lights up when a person experienced pleasure is the same area that is active when a person donates to a charity.

●     A study at the University of Buffalo concluded stress does not predict mortality for people who volunteer, but it is a good predictor in people who don’t volunteer.

●      Yet another study concluded not having social connections is more harmful than smoking, high blood pressure, or obesity. It builds a healthier immune system, helping people recover more quickly from disease, stay less anxious, and remain happier with better self-esteem.

All these studies confirm the idea that volunteering makes us both happier and healthier, despite whatever circumstances we volunteer in. Through all of it, volunteers keep smiles on their faces and on the faces of the people they help. In addition, they live longer, fueled by compassion.