BELLY FATS AND ITS HAZARDS

Visceral fat, what a number of people call belly fat, is obesity around the waist that is not in any way fashionable or healthy. It’s therefore a thing of great concern to still hear some people, especially the men who still erroneously believe that pot belly is a sign of good living.

A couple of years back, (feeling cool with herself then) was this small ‘waisted’ flat bellied teenager. A family friend told her on one of her visits that she once had a waist as tiny as hers and was  according to her “wondering” how she got to her present state at the time. Years later, even though she’s not weighed down by belly fat presently, (being one who’s very conscious of weight gain) that same teenager is now also however wondering what happened to her once ‘flat bellied waist’. Well, it is what it is. “Change”, the say, “is the only constant thing”. *laughs.

If you walk into some eateries, especially the nowadays very ‘tushed’ mama puts or bukas, you’d be amazed to see the plates of some ‘dignified men’ (and in some cases women too) when they take their orders. Their plates would look like the world is coming to an end hence the need to eat everything on the menu at once. And for many of them, that wouldn’t be the last meal for the day as they’d still eat at home later in the night after ‘downing’ enough alcohol while ‘hanging out with the boys’ at the close of work that same day.

The above scenario, to many of them, is ‘living the good life’. Unfortunately, they are slowly killing themselves.

Interestingly, ask any of them “do you engage in any form of exercise”? Some of the answers you’d get include “I work too hard so don’t have time for that” or “ha! At this age, you want to kill me? “The work I do is enough exercise”. And so on.

 

The bad news is that diseases tend to hide or incubate in some belly fats for a long time before they start to manifest. That’s why one could be seen looking healthy this very minute and the next thing, he/she is dead. Thereafter, medical reports would reveal that the disease had been in the person for some time. Therefore, it’s wise to see a doctor if you’ve been struggling with too much belly fats or pot belly as they have the tendencies to lead to diabetes, heart diseases and many others.

The good news is that not all belly fats have underlying diseases hence you can work on that belly. Work on it by doing some form cardio/exercise for at least 20 minutes thrice a week for starters. It would do a lot of good to avoid saturated fats, too much sugary foods and beverages, too much alcohol and even stress. Yes stress.

According to reports, too much stress can cause the release of stress hormone known as cortisol which is produced by the adrenal glands thereby causing increase in appetite which may lead an individual to overeating.

The better news is that you cannot go wrong with eating more of vegetables, fruits and fibers. Especially soluble fibers as they can give you a quick filling, thereby preventing you from eating too much.

Also, whenever you are thirsty, instead of that carbonated drink, grab a bottle of water.

The best news is that it’s a lot cheaper to eat and live healthy than paying huge medical bills or losing your life. We all know life is transient, but then let’s make it worth ‘the living’.

©Stella Ene – Inyang

WHY YOU SHOULD MAKE EXTRA VIRGIN OLIVE OIL YOUR SUPER FOOD!

For many of us, no matter how little we eat or control our diet and how much exercise we do, as soon as we give a little break with the ‘dieting’ we just go ‘kpoof’, that is, start going fat immediately. While on the other hand, you have very slim people who can eat thrice the amount of a regular meal at a ‘seating’ yet will not add the weight you so much dread. m “Life isn’t fair” you may be tempted to say, but then what else can you do but to keep trying hard to keep off the extra fat by trying out new techniques or methods and diet plans that we come across everyday combined  with the regular exercises.

  

On a daily basis, we hear nearly everything is ‘fattening’ so we tend to avoid nearly everything that contains any form of oil as we get more and more confused by the ‘dos and don’ts’ by may healthy eating habits practitioners.

Recently an article written by an MD and a Senior Medical Advisor at Verywell, David L. Katz, was reviewed by a board-certified  Physician with the tittle “What Makes Extra Virgin Olive Oil So Healthy?

The article says, with headlines like “fat is back” appearing so regularly in the news, it is perhaps wise to remember that healthy fats, such as the monounsaturated fats in extra virgin olive oil have never really “been away.” Olive oil has been at the heart of the traditional Mediterranean diet for thousands of years and evidence is revealing even more fascinating ways in which it may contribute, as a central part of a healthy lifestyle, to preventing chronic diseases including heart disease, some cancers, and even dementia.

Verywell’s Senior Medical Advisor, David L. Katz, MD, spoke to his True Health Initiative colleague and council member Dr. Simon Poole about his new book “The Olive Oil Diet," written with Judy Ridgway. The book explains not only the most recent scientific discoveries on the food which Homer called “liquid gold,” but also how to choose and use the best extra virgin olive oils and incorporate them into recipes for every day.

David L. Katz, MD: Many people might not think of oil as part of a diet, so how do you explain the title of your book?

Simon Poole, MD: I use the word “diet” in its original sense, derived from the Latin “diaeta” which means “way of life.” Olive oil is a fundamental to the cultures of the Mediterranean region, part of ancient traditions, including religious ceremonies as well the ubiquitous fat in the diet for cooking, lubricating and flavoring. We should think more about our diet as a way to keep healthy rather than simply as a way to lose weight.

Although high in calories, olive oil contains good fats which not only promote a feeling of being full, but also reduce the speed of absorption of carbohydrates and help the hormone insulin respond to the potentially fattening sugars released from a meal.

DK: The subtitle talks of the “secrets of the original superfood”—what do you think makes olive oil a “superfood”?

SP: I have heard it said, rather irreverently, that the definition of a superfood is a food with a publicist! And that may well be the case for exotic berries from the Himalayas or green algae, for example. That said, if we accept that the word is here to stay, and that it describes foods with particular nutritional advantages, then extra virgin olive oil is perhaps the most extensively studied single ingredient which has clear benefits for health.

DK: What is the role of olive oil in the Mediterranean diet as a whole?

SP: The most recent US Dietary Guidelines have recommended we focus on the types of fat we eat, rather than on limiting the total fats in our diet, and the book takes a look at the whole Mediterranean diet from the perspective of the part this ubiquitous ingredient plays in the diet, especially when combined with colorful vegetables, fruits, whole grains, beans, nuts, fish, herbs, and spices.

DK: What is the evidence that olive oil, per se, is important in the health benefits of the traditional Mediterranean diet?

SP: Whilst the evidence of the health benefits of the Mediterranean diet are now well established, it is more challenging to take a detailed look at individual foods that are part of the scoring methods researchers use.

However, there have been notable published papers in particular from a study called the EPIC (European Prospective Investigation into Cancer and Nutrition) study, which is a collaboration of research in different European countries. A cohort of the population in Greece demonstrated a significant benefit attributed to the type of fat in the diet and analysis of the work in Spain reported that the participants who consumed the most olive oil appeared to have a relative decrease in death rates of 26 percent.

It is of course very important to look at diets as a whole, and consider the benefits of, for example, combining olive oil with vegetables and other important healthy foods.

DK: What are thoughts on other "healthy" cooking oils? How does olive oil compare? Do any other oils figure in the Mediterranean diet mix?

SP: Certainly the traditional Mediterranean diet includes olive oil as the main source of fat. Although we know that other oils such as canola oil contain monounsaturated fats and other oil manufacturers are increasing the proportion of healthy unsaturated fats in their products, there is increasing interest in the role of the many antioxidants found uniquely in extra virgin olive oil.

Since the evidence for the benefits of the Mediterranean diet has overwhelmingly been gathered in populations who use extra virgin olive oil, it seems wise to follow the pattern of eating practices of this traditional diet.

DK: Are there any healthy ways in which olive oil combines with other foods?

SP: There is evidence to suggest that olive oil combines with nitrate compounds in salads and this can lower blood pressure and protect the good omega-3 oils in fish when fried or baked.

It provides a protective antioxidant glaze when meat is marinated and cooked in olive oil, reducing harmful chemicals released at high temperatures, and also an easily absorbed mixture of healthy fat soluble antioxidants and vitamins is created when vegetables are cooked together with extra virgin olive oil.

DK: How important for health are the antioxidant compounds in olive oil?

SP: Antioxidants in foods and their effect on our health is a really interesting area of research. The European Food Safety Authority has acknowledged, for example, the importance of antioxidants in extra virgin olive oil in reducing a process called “oxidative stress” of LDL cholesterol, one of the key factors thought to occur in the development of heart disease. The antioxidants in olive oil may, in effect, neutralize some of the harmful chemistry which can occur in our body and cause disease. 

DK: What are the different types of olive oil and is it safe to use for cooking?

SP: Unless specified as extra virgin, which is created directly from the juice of the olive in a temperature regulated process, olive oil may be made by an industrial process of refining low quality oil in order to make it fit for consumption.

The refining process destroys many of the antioxidants in extra virgin olive oil which contribute to its very special health properties. Frying, roasting, and baking is generally done at temperatures well below the “smoke point” of a good extra virgin olive oil (200 degrees Celcius) so there is no need to be concerned about the risk of producing harmful chemicals during most types of cooking.

This was confirmed by the large EPIC study which showed that there was no increased risk of heart disease with the regular use of olive oil in cooking. Levels of some of the health giving antioxidants in the oil gradually reduce during prolonged heating, but many remain intact.

DK: Are all extra virgin oils equally healthy?

SP: Quantities of antioxidants in extra virgin olive oil can vary considerably, depending on the olive tree variety, how olives are grown, and how the oil is produced and stored.  Over-intensive farming with too much irrigation and fertilization may increase the amount of oil produced, but it reduces the “stress” on trees, so they need to produce less protective antioxidants. It is possible to taste the difference. A healthy oil, rich in antioxidants, will be peppery and strong in flavor. 

DK: Are there any top tips for how to incorporate healthy extra virgin olive oil into our diets?

SP: Extra virgin olive oil can be used for all types of roasting, frying, and baking as well as having a bottle on the table to be used for drizzling, dipping, and flavoring, just as they do in the Mediterranean. The Mediterranean Foundation recommends olive oil with every meal, and certainly it can be used on toast with honey for breakfast and with baked fruit and nuts as a dessert, and not just confined to dressings or as a cooking oil.

For many of us, no matter how little we eat or control our diet and how much exercise we do, as soon as we give a little break with the ‘dieting’ we just go ‘kpoof’, that is, start going fat immediately. While on the other hand, you have very slim people who can eat thrice the amount of a regular meal at a ‘seating’ yet will not add the weight you so much dread. m “Life isn’t fair” you may be tempted to say, but then what else can you do but to keep trying hard to keep off the extra fat by trying out new techniques or methods and diet plans that we come across everyday combined  with the regular exercises.  

On a daily basis, we hear nearly everything is ‘fattening’ so we tend to avoid nearly everything that contains any form of oil as we get more and more confused by the ‘dos and don’ts’ by may healthy eating habits practitioners.

Recently an article written by an MD and a Senior Medical Advisor at Verywell, David L. Katz, was reviewed by a board-certified  Physician with the tittle “What Makes Extra Virgin Olive Oil So Healthy?

The article says, with headlines like “fat is back” appearing so regularly in the news, it is perhaps wise to remember that healthy fats, such as the monounsaturated fats in extra virgin olive oil have never really “been away.” Olive oil has been at the heart of the traditional Mediterranean diet for thousands of years and evidence is revealing even more fascinating ways in which it may contribute, as a central part of a healthy lifestyle, to preventing chronic diseases including heart disease, some cancers, and even dementia.

Verywell’s Senior Medical Advisor, David L. Katz, MD, spoke to his True Health Initiative colleague and council member Dr. Simon Poole about his new book “The Olive Oil Diet," written with Judy Ridgway. The book explains not only the most recent scientific discoveries on the food which Homer called “liquid gold,” but also how to choose and use the best extra virgin olive oils and incorporate them into recipes for every day.

David L. Katz, MD: Many people might not think of oil as part of a diet, so how do you explain the title of your book?

Simon Poole, MD: I use the word “diet” in its original sense, derived from the Latin “diaeta” which means “way of life.” Olive oil is a fundamental to the cultures of the Mediterranean region, part of ancient traditions, including religious ceremonies as well the ubiquitous fat in the diet for cooking, lubricating and flavoring. We should think more about our diet as a way to keep healthy rather than simply as a way to lose weight.

Although high in calories, olive oil contains good fats which not only promote a feeling of being full, but also reduce the speed of absorption of carbohydrates and help the hormone insulin respond to the potentially fattening sugars released from a meal.

DK: The subtitle talks of the “secrets of the original superfood”—what do you think makes olive oil a “superfood”?

SP: I have heard it said, rather irreverently, that the definition of a superfood is a food with a publicist! And that may well be the case for exotic berries from the Himalayas or green algae, for example. That said, if we accept that the word is here to stay, and that it describes foods with particular nutritional advantages, then extra virgin olive oil is perhaps the most extensively studied single ingredient which has clear benefits for health.

DK: What is the role of olive oil in the Mediterranean diet as a whole?

SP: The most recent US Dietary Guidelines have recommended we focus on the types of fat we eat, rather than on limiting the total fats in our diet, and the book takes a look at the whole Mediterranean diet from the perspective of the part this ubiquitous ingredient plays in the diet, especially when combined with colorful vegetables, fruits, whole grains, beans, nuts, fish, herbs, and spices.

DK: What is the evidence that olive oil, per se, is important in the health benefits of the traditional Mediterranean diet?

SP: Whilst the evidence of the health benefits of the Mediterranean diet are now well established, it is more challenging to take a detailed look at individual foods that are part of the scoring methods researchers use.

However, there have been notable published papers in particular from a study called the EPIC (European Prospective Investigation into Cancer and Nutrition) study, which is a collaboration of research in different European countries. A cohort of the population in Greece demonstrated a significant benefit attributed to the type of fat in the diet and analysis of the work in Spain reported that the participants who consumed the most olive oil appeared to have a relative decrease in death rates of 26 percent.

It is of course very important to look at diets as a whole, and consider the benefits of, for example, combining olive oil with vegetables and other important healthy foods.

DK: What are thoughts on other "healthy" cooking oils? How does olive oil compare? Do any other oils figure in the Mediterranean diet mix?

SP: Certainly the traditional Mediterranean diet includes olive oil as the main source of fat. Although we know that other oils such as canola oil contain monounsaturated fats and other oil manufacturers are increasing the proportion of healthy unsaturated fats in their products, there is increasing interest in the role of the many antioxidants found uniquely in extra virgin olive oil.

Since the evidence for the benefits of the Mediterranean diet has overwhelmingly been gathered in populations who use extra virgin olive oil, it seems wise to follow the pattern of eating practices of this traditional diet.

DK: Are there any healthy ways in which olive oil combines with other foods?

SP: There is evidence to suggest that olive oil combines with nitrate compounds in salads and this can lower blood pressure and protect the good omega-3 oils in fish when fried or baked.

It provides a protective antioxidant glaze when meat is marinated and cooked in olive oil, reducing harmful chemicals released at high temperatures, and also an easily absorbed mixture of healthy fat soluble antioxidants and vitamins is created when vegetables are cooked together with extra virgin olive oil.

DK: How important for health are the antioxidant compounds in olive oil?

SP: Antioxidants in foods and their effect on our health is a really interesting area of research. The European Food Safety Authority has acknowledged, for example, the importance of antioxidants in extra virgin olive oil in reducing a process called “oxidative stress” of LDL cholesterol, one of the key factors thought to occur in the development of heart disease. The antioxidants in olive oil may, in effect, neutralize some of the harmful chemistry which can occur in our body and cause disease. 

DK: What are the different types of olive oil and is it safe to use for cooking?

SP: Unless specified as extra virgin, which is created directly from the juice of the olive in a temperature regulated process, olive oil may be made by an industrial process of refining low quality oil in order to make it fit for consumption.

The refining process destroys many of the antioxidants in extra virgin olive oil which contribute to its very special health properties. Frying, roasting, and baking is generally done at temperatures well below the “smoke point” of a good extra virgin olive oil (200 degrees Celcius) so there is no need to be concerned about the risk of producing harmful chemicals during most types of cooking.

This was confirmed by the large EPIC study which showed that there was no increased risk of heart disease with the regular use of olive oil in cooking. Levels of some of the health giving antioxidants in the oil gradually reduce during prolonged heating, but many remain intact.

DK: Are all extra virgin oils equally healthy?

SP: Quantities of antioxidants in extra virgin olive oil can vary considerably, depending on the olive tree variety, how olives are grown, and how the oil is produced and stored.  Over-intensive farming with too much irrigation and fertilization may increase the amount of oil produced, but it reduces the “stress” on trees, so they need to produce less protective antioxidants. It is possible to taste the difference. A healthy oil, rich in antioxidants, will be peppery and strong in flavor. 

DK: Are there any top tips for how to incorporate healthy extra virgin olive oil into our diets?

SP: Extra virgin olive oil can be used for all types of roasting, frying, and baking as well as having a bottle on the table to be used for drizzling, dipping, and flavoring, just as they do in the Mediterranean. The Mediterranean Foundation recommends olive oil with every meal, and certainly it can be used on toast with honey for breakfast and with baked fruit and nuts as a dessert, and not just confined to dressings or as a cooking oil.

WOMEN! SLEEP LEFT-SIDED AND GET ALL THE HEALTH BENEFITS

How many of women sleep on their left sides? I know many of you may say it’s not so convenient while a few others rarely try it and even when they do, it may be just for a few minutes before the zzzzzz of sleep takes over with them turning back to their favourite and many times, unhealthy positions.

The good news is that there are a lot of benefits for sleeping on your left sides especially as women.

I have always known that sleep is a ‘no debate’ issue and a most needed requirement for everyone who desire to live a good and as well a healthy life. It is too important for our overall health that just one night of ‘missed sleep’ can start a lot of havoc for you and your day including messing up some of your goals set for the week.

The lack of sleep according to experts can lead to many sicknesses and diseases a lot of person battle with in life and it is said to be associated with many dreadful diseases such as heart disease.

However, inasmuch as we all require sleep to live a healthy life and enhanced bodily functions, I just read a post on babiesdailynews site that wrong sleeping positions/posture for women, can also be detrimental to your health hence it is admonished that the best position for sleeping especially for women should be on their left sides while cautioning that those who have had heart problems in the past should not engage in it.

The following are some of the health benefits of sleeping left-sided as culled from the post.

One it helps for a better elimination of waste products from the body especially for many people who find it hard to ‘do it’ easily. It is said that the gravitational forces when you sleep on your left side, aids the food in moving easily from the small intestine to the large intestine. So the waste from the large intestine dumps into the colon gradually and slowly thereby enabling the colon to get ready for the elimination of all waste a lot more easily and the next morning.

Another benefit is that it helps women to sleep better during pregnancy as it is understood that the left-sided position can prevent the liver from applying pressure on the uterus thereby promoting blood circulation to it as well as improved blood flow to the fetus while relieving back pain in the pregnant woman.

However, it does not only relieve back pain for pregnant women but also help people with chronic back pain even as such persons are cautioned against sleeping on their backs as sleeping on their left sides can release the pressure on their spines thereby reducing their chronic back pains.

   

Furthermore, it is no doubts that many people know that the pancreas and the stomach make the digestive enzymes in the body, to help the digestion, hence when you sleep on the left side, the stomach and pancreas hang comfortably and thus have adequate space to carry out digestion. The gravity allows the food to move through the stomach in a continuing manner even as the pancreatic enzymes gradually release as required. It is alleged that when you sleep on the right side, these organs are in an uncomfortable position thereby causing the food and enzymes to empty into the stomach all at once triggering discomfort and disrupted digestion.

Still going further, on the benefits of left-sided sleeping position, it is assumed that it can help in reducing heartburn by reducing acid reflux and clear out the existing acid which can go into the esophagus if one sleeps on the wrong side which could lead to heartburn as our stomachs are situated on the left side of the body.

   

Nevertheless, it is advised that whenever you feel heartburn soon after eating, it would do a lot of good and relief to try lying down on your left side for at least 10 minutes.

Finally, an interesting benefit for sleeping on the left is that it could relieve varicose veins for many who suffer from such hence it is recommended as it is supposed that it helps by taking pressure off a large vein which is located on the right side of the body.

So, there you have it all. What are you waiting for? Go try it out, starting tonight and I hope it starts working wonders in a couple of days. *Smiles*.

Stay healthy!