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​Taking the First Steps to a Healthier You
According to a new study, few Americans have a lifestyle that is considered healthy. In fact, less than 3 percent of Americans meet the measurable characteristics that reduce a person’s risk for heart disease. 
The criteria used for what is considered a healthy lifestyle are, not smoking, eating a diet that aligns with nutritional guidelines, exercising at least 150 minutes a week, or 30 minutes five times a week, and keeping a BMI  between 18.5 and 24.9. However, a healthy BMI also depends on your ethnicity; as the Washington Post explains, there are different “cut points” for different races. For instance, people of South Asian descent face certain health risks at a higher BMI, so these factors need to be taken into consideration as well.
These are not goals beyond our reach and we can achieve them with a little work and a lot of will. 
 
Consult With an Expert
 
Having an expert in your corner to guide you toward your goal can be the smartest investment in your overall health that you can make. Cherine at NutriExert is a Registered Dietitian/Nutritionist and a Certified Personal Trainer. Visit NutriExert to learn all the ways you could be living a healthier and more productive life. 

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It All Starts With How You Fuel Your Body
A world study has concluded that a poor diet is responsible for more deaths globally than tobacco, high blood pressure, or any other health risk. They go on to state that a poor diet is an equal opportunity killer. We are what we eat and risks affect people across a range of demographics, including age, gender, and economic status.
There are some inexpensive and simple things we can do to reverse that trend in our own lives. We all know we should be eating more fruits and vegetables and your local farmer’s market is a great place to shop for those. Or you can easily grow some in your own garden without having to have farmer’s skills. Start small. Begin with the kind of vegetables you like, and assess your garden for the proper amount of sunlight and irrigation. 
Cook more often. Look for recipes that show you how to cook healthy meals on a budget. Eatwell has recipes like salmon stuffed avocados, or spaghetti and chicken meatballs that are under $10 and cook in 20 minutes or fewer.
 
Exercise Doesn’t Mean a Gym Membership
Physical inactivity is now one of the leading causes of death in America. Today, more than 60% of Americans do not get enough exercise each week. The Centers for Disease Control and Prevention have found that this contributes to more than 100,000 deaths per year.
You can turn that around by just taking a daily walk. Walking is the best exercise because it has a low risk of injury. It is easy to go at your own pace, and it can be done anywhere and anytime and it’s free. Walking for just 7 minutes burns about 100 calories, which is more than enough to maintain weight. It also relieves stress, boosts endurance levels, reduces the risk of health conditions like diabetes, and lowers blood pressure. Walking can be done by anyone at any age or level of fitness, as there are no requirements related to weight or body size.
 
Easy Small Steps for Better Wellness
Some people think they can’t get into a good wellness routine because they work in an office all day. But there are a lot of ways to stay fit and healthy during your work day, like taking the stairs instead of the elevator. Or bring healthy snacks, like fruit or smoothies instead of hitting up the vending machine. 
And don’t forget to stay hydrated. Sometimes we get so busy at work we forget the simple things like drinking enough water. A lack of water can lead to many unpleasant symptoms such as fatigue, headaches, or even dry skin or wrinkles. It can also lead to other more serious illnesses such as dental issues or urinary tract infections as well as chronic conditions like kidney stones or diabetes.
You don’t have to be one of those shocking statistics if you just remember that you are totally in control of your own wellbeing.

Author: Brad Krause
Brad Krause is a full time Life Coach
brad@selfcaring.info

Photo credit: Pexels

Home is the place where we expect to feel safe, comfortable, and happy. Of course, we all take basic steps to make our homes safe and comfortable, but have you ever thought about just how much of an impact your living space has on your overall wellbeing? A home that has fresh air and plenty of light not only keeps you healthier physically, but it also boosts your mental health. Because our homes play such a major role in how we live, it makes sense that improving your home can boost your health and wellbeing even more. 
 
Want to become healthier and stronger? Look and feel your best by visiting NutriExert for all your fitness and nutritional needs! 
 
Get Outdoors More
Healthy living certainly starts at home, but that doesn’t mean always being indoors. Being outside is actually one of the best things you can do for your health. Research has linked time spent in nature to all kinds of physical health outcomes, including better heart health, a lower BMI, and less fatigue. On top of these physical health benefits, being outside also boosts your mental health and cognition. Not to mention, when you’re surrounded by natural beauty, you don’t need research to know that being outside is worthwhile!
 
As nice as it is to walk through a park or spend a day at the beach, it’s easier to spend time outside more frequently when you have an outdoor oasis in your own yard. Think about what you enjoy doing outside and ways you can make that space even better. Maybe you’d enjoy a flower garden or the addition of a privacy fence so you can relax in peace with a good book. 
 
These projects don’t have to be expensive, and you can get even more out of them by researching how to make your budget stretch to fit your goals.

Make Eco-Friendly Upgrades
Starting outdoors and working your way inside, the healthy way to improve your home is to choose eco-friendly upgrades. Outside, planting native trees and flowers will add life to your yard while being kinder to your local ecosystem, since native plants require less maintenance and help conserve soil and water.
 
Inside your home, try to pick eco-friendly building materials anytime you do home projects. According to Discover, picking products that have the Green Seal certification is a good way to be sure you’re making healthier choices. These can include materials like insulation, along with products that have low volatile organic compounds (VOCs) like wood stain, paint, and flooring. These choices are better for the Earth, and they’re also healthier for you because they don’t contain harmful chemicals.
 
However, before you make any eco-friendly upgrades to your home, make sure the improvements you have in mind won’t harm the property’s overall value. Online resources, such as those that focus on home trends, can help you determine whether the projects you have in mind will help boost or lower your home’s value. If you’re looking to sell in the coming months, you may want to focus on making upgrades that buyers favor.
 
Improve Air Quality
Using eco-friendly materials is one way to improve air quality, but another important factor to consider is how humidity can lead to growth of mold and mildew. In addition to regular cleaning, the best way to prevent mold is to control the humidity in your home. You can do this by making sure bathrooms, crawl spaces, and basements are well ventilated and by cleaning vents frequently.
 
Similarly, consider adding a dehumidifier to humid rooms, such as bathrooms and basements. These devices pull excess moisture from the air, which has many benefits. For one, less moisture means fewer instances of mold and mildew. This will also reduce the possibility of dust mites cohabitating without your permission. 
 
Create a Source of Inspiration
Because good mental health starts at home, one of the best things you can do is create a space that supports whatever makes you happy. PsychCentral explains how important inspiration is for happiness, so in addition to adding outdoor living space, consider home improvement projects that will give you a source of inspiration inside. This could be a room that’s set up for a hobby you enjoy, a meditation space, or a luxurious bathroom upgrade.
 
Whatever you choose, the goal is to give yourself a space that makes life better. Remember that good health is holistic and includes physical and mental improvements. From the air you breathe to your favorite spot to unwind, these projects will make your health better all around.
 

Author: Brad Krause
Brad Krause is a full time Life Coach
brad@selfcaring.info

Photo credit: Pixabay

​At times, it may seem impossible to get and stay healthy, as there is conflicting information about “the best” eating and exercise plans. While health experts may have differing opinions about certain foods, meal plans, portion sizes, and so on, almost all agree on a few key principles for a healthier life. If you want to be healthier from head-to-toe, keep reading.
 
Eating a Variety of Foods
 
The “fat-free” diet craze of the 1990s left many people questioning the validity of wide-spread health advice. One day something is good for you, the next day it isn’t. How can you know what’s true? To put it simply, there is no perfect diet. However, people who eat a lot of vegetables, pure proteins, and whole grains, are often healthier than those who do not. Instead of jumping into a short-term diet, make little changes each day to incorporate more healthy foods into your meals. Instead of cutting out unhealthy foods you love, search for healthier replacements. Instead of sugary cereal, try oatmeal. Instead of white pasta, try zucchini noodles. Over time, these small changes will make a big difference.

​Portion Control
 
Overeating in America has become the new normal. Restaurants often serve people two to three times the recommended serving portion. Eating less is beginning to be seen as a necessary precursor for a long life. One of the reasons Japan has the highest average life expectancy is because most Japanese people eat a third of the calories Americans do. Controlling portion sizes starts with understanding exactly how many calories and nutrients are in a serving. To do this, consider investing in a digital scale or measuring cups -- you may be surprised by what you discover.
 
Waking Up Early
 
If you want to set yourself up for a great day, start by waking up early. At the most fundamental level, waking up early gives you a jump start on the day. While others are still sleeping, you have made your bed, dressed, and even had time to exercise. If it’s a weekday, you will be headed to work feeling alert and ready to tackle the day ahead. The average American wakes up between 6 am and 7:30 am. By waking up at 5 am, however, you have a jumpstart on your day. If the thought of waking up at 5 am sounds impossible, remember you do not have to make this change all at once. Try waking-up 15 to 30 minutes earlier each week. Even a few extra minutes can make a big difference!
 
Exercising
 
While the U.S. government recommends adults get at least 2.5 hours of moderate physical activity a week, it is estimated that only 50 percent of Americans actually meet this threshold. While you may be tired of hearing the words “exercise is one of the most important things you can do for yourself,” it is, in fact, true. People who exercise frequently are generally physically and mentally healthier than their non-exercising compatriots.
 
Exercise is also seen as a contributor to both personal and professional success. Those who get physical activity have more energy, mental stamina, and self-discipline. While you may find exercise boring, uncomfortable, or time-consuming, remember that you do not have to do a three-hour gym session to reap the benefits of physical activity. In one study, researchers found that people who did a 30-minute light intensity workout each day were 17 percent less likely to die early. Try to find an exercise you enjoy, such as biking, yoga, swimming, or simply walking. Finding an exercise you love can help you stick to it.
 
Head-to-toe health doesn’t have to be confusing or overwhelming. Waking up early, exercising, eating diverse foods, and controlling portions can help you live a happier and healthier life, both now and in the future.


​Author: Brad Krause
Brad Krause is a full time Life Coach
brad@selfcaring.info

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Photo Credit: Unsplash

​It often seems like there’s not enough time in the day to accomplish our tasks, so we skip lunch, stop going to the gym, neglect our relationships, etc. in order to keep up with life’s demands. This ultimately leads to us feeling the negative effects of stress, burning out, losing focus, and many other consequences that lessen our quality of life. Self-care is critical for good mental health, so making space for it in your life is a must if you want to live fulfilled.
 
Mindfully Committing
 
Do you hate saying no to people? No one wakes up and thinks, “I really hope I can let someone down today.” Nonetheless, that’s what saying no feels like sometimes. However, the reality is that when we say yes to everyone and everything, we let more people down than when we say no. None of us has the capacity or time to appease everyone, and overcommitting eventually leads to unhealthy stress, inefficiency, and disappointment. Whether it’s saying no to working overtime or deciding to stay in over the weekend to recuperate, make mindful commitments so that you can give them the necessary attention and energy.

Reducing Stress and Relaxing
 
Although it happens in unpredictable ways, we can fully expect life to bring stressful circumstances. While we can’t control every circumstance, we can control how we respond to them. When we take care of ourselves, we build resilience and lessen the likelihood that we will react negatively to stressors. Picking up a new hobby, deep breathing exercises, meditation, yoga, and staying active can all help with reducing stress.
 
Such activities also help those in addiction recovery, and adding a social element by joining a gym or playing a team sport is a great way to take care of your mental health while building new relationships. Furthermore, just finding ways to relax and making the time for it will go a long way in enhancing your life. That could mean going to the movies, getting a massage, reading that book you’ve wanted to read, or anything else that brings you joy and peace.
 
Eating Healthfully
 
Food and drink play a major role in how well your body and mind function. Why not give yourself the best nutrition? That doesn’t mean abstaining from fries and ice cream — it just means being conscious of your intake. According to Mental Health America, people who eat a diet consisting of fruits, vegetables, whole grains, nuts, fish, and unsaturated fats are up to 30 percent less likely to form depression than those who eat diets that are heavy on meat and dairy.
 
Avoiding a lot of processed foods and refined sugar is also a safe bet for healthy cognitive function. Most people who experience the positive effects of eating a nutritious diet learn to enjoy healthy foods. So, don’t be surprised if you change your diet and start craving salads.
 
Sleeping
 
Self-care is often the first casualty when life hits us with overwhelming business, and sleep is usually the first part of self-care that we sacrifice. Sleep deprivation affects millions of Americans. It impairs our ability to think clearly and is associated with ADHD in children and adults alike. Also, sleep deprivation is often linked to anxiety and depression. Figuring out a way to fall asleep faster and rest longer will make a drastic difference in your quality of life.
 
Here are just a few of the many things that can help you sleep better:
 
●     Keep your bedroom cool and dark
●     Follow an exercise routine
●     Follow a wake/sleep schedule all week
●     Stop drinking caffeine in the afternoon
●     Unplug from electronics an hour before bed
 
Life gets busy and stressful, and it’s important that we take care of ourselves so that we can respond well. Being willing to say no, doing stress-reducing and relaxing activities, eating healthfully, and getting good sleep are all steps in the right direction. Remember to prioritize your self-care and you’ll put yourself in the position to thrive in any situation.


Author: Brad Krause
Brad Krause is a full time Life Coach
brad@selfcaring.info

​
Photo Credit: Unsplash

Overall good nutrition is important for good health, therefore eating healthy before, during and after cancer treatment can help you to feel better and stay stronger.
 
Cancer
The American Institute for Cancer Research and the World Cancer Research Fund, conducted a major review of the evidence on food, nutrition, physical activity and cancer. In its report, it defined cancer as a group of more than 100 diseases characterised by uncontrolled cellular growth due to changes in the genetic information of cells. All cancers start as a single cell that has lost control of its normal growth and processes it uses to replicate. About 5–10 per cent of cancers are hereditary, but the majority involve alterations or damage that have accumulated over time to the genetic material within cells. The causes of damage are both internal and environmental. Food, nutrition, and physical activity are important environmental factors in the development of cancer.

The report also highlighted the different cancers that can be defined by the tissues in the body that they affect or originate from. For example, approximately 85 per cent of adult cancers develop from the epithelial cells (cells that line the inner and outer surfaces of the body) of the inner and outer linings of the body are called carcinomas, glandular tissue cancers such as those of the breast are called adenocarcinomas, and cancers from bone and muscle derived from mesoderm cells (cells of the embryo that grow to form muscle, blood, bone, and connective tissue), are called sarcomas. Each type of cancer may affect the patient in different ways, but one unmistakable feature of all these diseases is unregulated cell growth and/or cell death.
 
Causes of cancer
The report further identifies that there are different types of environmental factors that are known to cause cancer, and includes some aspects of food and nutrition that are established as carcinogenic by the International Agency for Research on Cancer, tobacco smoking and its use, infectious agents, medications, radiation and industrial chemicals and some carcinogenic agents in food and drink.
 
Carcinogenic Agents in Food.
Based on the report, food may be contaminated with natural or man-made carcinogenic (cancer causing agents) toxicants. Moulds and the toxins produced by some moulds cause DNA adducts (a segment of DNA bound to a cancer-causing chemical) and are carcinogenic. Aflatoxin B, a product of the Aspergillus fungus and a common contaminant of cereals (grains) and peanuts, is an established cause of liver cancer. Some carcinogenic compounds are formed during food preparation. Heterocyclic amines (any of a family of potential carcinogens present in grilled meat)  are formed by cooking meat at high temperatures, and polycyclic aromatic hydrocarbons (chemicals that occur naturally in coal, crude oil, and gasoline) can be produced in meat and fish that has been grilled (broiled) or barbecued (charbroiled) over a direct flame. High environmental concentrations of polycyclic aromatic hydrocarbons, which also come from pollution caused by traffic and industry, can contaminate other foods such as cereals, vegetables, and fruits.
The report went on to highligh that some N-nitroso compounds are carcinogens, and are formed in foods containing added nitrates or nitrites; examples include fish and meat preserved with salting or preservatives, and smoking or drying. N-nitroso compounds are also produced endogenously (originating or produced within an organism, tissue, or cell) in the stomach and colon of people who eat large amounts of red meat or take nitrite supplements.
 
Nutrition and Cancer
In the review, it was noted that Most cancers develop to the stage of being clinically identifiable only years or decades after the initial DNA damage. There are many factors that may influence the development of cancer, and science has shown over the last 25 years that diet, physical activity, and overweight/obesity are risk factors for developing some cancers, therefore by being physically active, eating a balanced diet and maintaining a healthy weight you will help your body to resist the onset of certain cancers.

Studies over time have suggested that a diet rich in a variety of vegetables, fruits, whole grains, and legumes (peas, and beans), and low in red and, especially processed meat, can fight cancer. Many naturally occurring substances in plant foods have been identified by the scientific community that has the power to defuse potential carcinogens. Some of these nutrients and natural phytochemicals seek out toxins and move them from the body before they can cause cell damage that may lead to cancer.  Others seem to make it easier for the body to make repairs at the cellular level. Still others may help stop cancer cells from reproducing. Even after a cell begins to experience damage that can lead to cancer, what you eat and drink, and how you live can still help short-circuit the cancer process (Heal Well: Healthy Eating and Activity for Living Well – A Cancer Nutrition Guide),
 
See below the American Institute for Cancer Research’s guidelines for cancer prevention and risk reduction:

Be as lean as possible without becoming underweight - where the fat is stored is also of significance, evidence has shown that excess fat around the waist can increase your risk for developing cancer as well as other chronic diseases.

1. Be physically active for at least 30 minutes every day. Limit sedentary habits - Being active helps us avoid weight gain, keep hormone levels healthy (having high levels of some hormones can increase your cancer risk), strengthen our immune system, help keep our digestive system healthy, and allow us to eat more of the foods that contain cancer-protective nutrients – without gaining weight.
2. Avoid sugary drinks. Limit consumption of energy-dense foods (foods that are high in energy or calories but low in nutrients).
3. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
4. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
5. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
6. Limit consumption of salty foods and foods processed with salt (sodium).
7. Don't use supplements to protect against cancer.
8. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
9.  After treatment, cancer survivors should follow the recommendations for cancer prevention.

Resources:
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Food Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective
​Heal Well: A Cancer Nutrition Guide
http://www.aicr.org/assets/docs/pdf/education/heal-well-guide.pdf
http://www.aicr.org/assets/docs/pdf/reports/Second_Expert_Report.pdf
http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/

• Fatigue
• Nausea
• Frequent urination
• Unusual thirst
• Weight loss
• Blurred vision
• Frequent infections
• Slow wound healing

Not everyone will have the same symptoms, in fact there are some people who have no symptoms.
 
3. Gestational diabetes mellitus (GDM) (diabetes diagnosed in the second or third trimester of pregnancy that is not clearly overt diabetes). Women who have had gestational diabetes have a 20 to 50 percent chance of developing diabetes within 5 to 10 years.
 
4. Specific types of diabetes due to other causes, e.g., monogenic diabetes syndromes (such as neonatal diabetes and maturity-onset diabetes of the young [MODY]), diseases of the exocrine pancreas (such as cystic fibrosis), and drug- or chemical-induced diabetes (such as with glucocorticoid use, in the treatment of HIV/AIDS or after organ transplantation)
The American Diabetes Association’s (ADA’s) “Standards of Medical Care in Diabetes” is intended to provide clinicians, patients, researchers, payers, and other interested individuals with the components of diabetes care, general treatment goals, and tools to evaluate the quality of care. (https://docs.com/drquan/3729/ada-standards-of-medical-care-in-diabetes-2016)
Some general changes that were included in the ADA’s summary of revisions stipulates that the ADA has taken a position to state that diabetes does not define people and as such  the word “diabetic” will no longer be used when referring to individuals with diabetes in the “Standards of Medical Care in Diabetes.”
For the classification and diagnosis of diabetes, The order and discussion of diagnostic tests which are; fasting plasma glucose (FPG), 2-h plasma glucose (2-h POG) after a 75g oral glucose tolerance test, and A1C criteria,  were revised to make it clear that no one test is preferred over another for diagnosis.
Below are the criteria for the diagnosis of diabetes:

• FPG $126 mg/dL (7.0 mmol/L). Fasting is defined as no caloric intake for at least 8 hours
• 2-h PG $200 mg/dL (11.1 mmol/L) during an OGTT. The test should be performed as described by the WHO, using a glucose load containing the equivalent of 75 g anhydrous glucose dissolved in water.*
• A1C $6.5% (48 mmol/mol). The test should be performed in a laboratory using a method that is NGSP certified and standardized to the DCCT assay.*
• In a patient with classic symptoms of hyperglycemia or hyperglycemic crisis, a random plasma glucose 200 mg/dL (11.1 mmol/L).

For the relationship between age, BMI, and risk for type 2 diabetes and prediabetes, The ADA revised the recommendations which is now to test all adults beginning at age 45 years regardless of weight. Testing is also recommended for adults with no symptoms who are of any age, are overweight or obese and who have one or more additional risk factors for diabetes.
The ADA also acknowledged the change in technology and included a recommendation that encourages the use of new technology such as apps and text messaging in effecting lifestyle changes to prevent the onset of diabetes.
Diabetes Care in Patients with HIV
The recommendation for Patients with HIV is that they should be screened for diabetes and prediabetes with a fasting glucose level before starting antiretroviral therapy and 3 months after starting or changing it. If initial screening results are normal, checking fasting glucose each year is advised. If prediabetes is detected, continue to measure levels every 3–6 months to monitor for progression to diabetes.

Managing Diabetes Through Nutrition and Exercise
Your doctor may or may not put you on medication to help control your diabetes, but whatever the course of treatment is, diet and exercise play a crucial role.
Why is Diet Important?
Eating a healthy diet can:

• Help you control your blood sugars and blood lipids
• Help you maintain a healthy weight or lose weight if you are overweight
• Allow you to take less medication or avoid taking medication for your diabetes depending on your health status and with your doctor’s recommendation.
• Prevent complications from high blood sugars like nerve problems, kidney problems, and vision problems.
• Prevent other complications like heart disease and circulatory problems

 

Eating healthy means eating in moderation from the six Caribbean Food groups, having three balanced meals per day is a good way to start including healthy snacks between meals. Fruits and vegetables are good to use as snacks. As much as possible reduce fats, sweets, sugars and salt. Obtain carbohydrates mainly from fruits, vegetables, whole grains, legumes, and low-fat or skim milk. These foods are the best carbohydrate sources, because they are usually high in fiber and high in nutrients your body needs.
Foods containing fats are higher in calories than carbohydrates, so eating less fat can help you lose weight, especially if you are overweight or obese.
Use lean meats and poultry and include fish, nuts, and legumes to help reduce your intake of saturated fats and cholesterol. Speak with your dietitian or nutritionist, they would be better able to tailor a diet for you that fits your specific needs such as your food likes/dislikes, your activity level, foods that are available to you, your weight loss/fitness goals etc. all this and more would be considered when planning your diet.

Physical Activity/Exercise.
Before starting any exercise plan, always discuss it with your doctor first. Try to incorporate physical activity into your daily life by doing things that require more activity, e.g. Taking the stairs instead of the elevator, dancing to your favourite music, walking to distances that are close, and even parking your car a little further in the parking lot so you can increase your steps.

What Are The Common Sources Of Sodium?

When you must reduce the amount of sodium you eat, be aware of both natural and added sodium content.
There are three main sources of sodium:
1. Processed and prepared foods. Most sodium in a person's diet comes from eating processed and prepared foods. Food manufacturers use salt or other sodium-containing compounds to preserve food and to improve the taste and texture of food.

2. Sodium-containing condiments such as salt, soy sauce or MSG. Adding these or other sodium-loaded condiments to your meals — either while cooking or at the table — raises the sodium count of food.

3. Natural sources of sodium. Sodium naturally occurs in some foods, such as meat, poultry, dairy products and
vegetables.

What You Can Do To Cut Back On Sodium

Know how much sodium you are allowed to have each day.

• Limit the amount of processed and canned foods in your diet. Up to 75 percent of the salt in the diet has been added to foods by food processors. Because processed foods do not always taste salty, eating can sometimes be a guessing game, so always check food labels for sodium content.
• Watch your beverage intake (some beverages have added sodium)
• Try substituting fresh herbs and other spices to flavour foods.
• Be cautious when eating in restaurants.
• Use more fresh fruits, vegetables and meat. The more processed the food is, the more sodium it may contain.
• Never add salt at the table.

See the presentation below for more on sodium;