Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. Preventing Osteoporosis

    November 10, 2019 by

    Osteoporosis is present in about 10% of the population worldwide between the ages of 60 and 70, and 20% of those aged 70 to 80. Further, 4 in 10 women suffer from osteoporosis by the age of 80, and two-thirds of women suffer from this by the time they’re 90. However, in Europe, these rates remain around 6-7% of people.

    About 34 million Americans also have osteopenia, which means low bone density. This also increases one’s risks of getting bone fractures and could even progress to osteoporosis. The bisphosphonate drugs that have been prescribed for osteoporosis can actually weaken the bones and lead to small cracks that increase your risk for having bone fractures.

    Some important nutrients to keep in your diet to keep your bones healthy include vitamin D, boron, vitamins K1 and K2, magnesium, calcium, collagen, and strontium. Additionally, while many believe that performing load-bearing exercises can promote bone growth and density, it is not as effective as once believed. Rather, research that blood flow restriction training may be a helpful alternative that has a beneficial effect on bone health and is a reasonable exercise for seniors to perform who are unable to do heavy weight lifting.

    When one suffers from osteoporosis, they have brittle bones, which increases the risk for bone fractures if a fall occurs. It also increases the risk of hip fractures and could increase one’s risk for death. About 34 million Americans also have osteopenia (low bone density) which increases their risk of getting bone fractures.

    Bone fractures compromise people’s quality of life and take a huge toll on the healthcare system. About 2 million fragility fractures happen each year, and this number is projected to continue to increase. In 2005, the direct medical costs associated with bone fractures due to fragility added up to $19 billion, with direct and indirect costs of care currently projected to exceed $25 billion by 2025.

    There are risk factors for bone fractures that are both non modifiable and modifiable.
    The risks that you cannot change include your age, ethnicity, sex, family history, and menopause. Some risks that you can mitigate include your diet, vitamin D deficiency, and lifestyle decisions such as smoking, exercising, and drinking excessive alcohol. Finally, medical factors can impact your risk of developing osteoporosis.

    Some of these medical factors that increase your risk of osteoporosis include hyperparathyroidism, inability to absorb nutrients, anorexia, hyperthyroidism, renal failure, early menopause, and chronic conditions that occur as a result of calcium or vitamin D deficiencies.

    Some common drugs can also increase bone loss such as glucocorticoids or long term steroid use, chemotherapy, valproic acid, and anti-epileptic medication. Some conventional medicines that are used to help prevent osteoporosis also increase one’s risk of thighbone fractures, which is counterintuitive. Drugs like these should be avoided because they don’t fix the underlying problem of osteoporosis. They can make your bones thicker, but when it comes to the mechanics of your bones, they make them weaker and more prone to fractures.

    You can increase the health of your bones through nutrition, as bone is living tissue that is always generating new bone cells and removing old ones. People usually reach their peak bone mass around the age of 30, which is then followed by higher levels of resorption of bone than forming new bone.

    Your diet is an important part of keeping your bones healthy so you can ensure you are getting the proper amount of vitamin D, vitamin K, calcium, and the other vitamins and minerals that are critical to bone health. Raw, grass fed foods such as yogurt are a perfect source of calcium that can help reduce bone loss. Additionally, magnesium works alongside calcium, and vitamins D and K help with calcium absorption. A deficiency in these vitamins can lead to weakening bones.

    Weight training is not enough to maintain healthy bones because the amount of weight that people use is far less than what is needed to impact bone health. For example, for a 150 pound person, they would have to lift over 600 pounds to impact their bones. This is not likely to occur, which reduces their chances of benefiting from lifting weights.

    Another thing that may benefit bone health is blood flow restriction. This is a good option for those who are seniors and unable to lift heavy weights. This is a new type of training that lets people do strength training using only 20-30% of the weight they would otherwise be lifting with regular weights.

    This method involves restricting the blood flow return to your heart. To do this, you must use a cuff to mildly restrict the blood flow on the extremity that you’re working on. By keeping blood inside of your extremity while challenging the muscles, you’re creating a metabolic change that can greatly improve your strength with very little risk of injury.

    Doing blood restriction training may also have an impact on bone metabolism. This workout gives users a new way to create adaptation in their muscles and bones, which was once thought to only occur with high intensity exercise.

    There are several things you can do to prevent or slow down the progression of osteoporosis, so engaging in these practices will be beneficial to your bones.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  2. The Dangers of Eating Fake Meat

    November 9, 2019 by

    While fake meat might seem like a healthy alternative to natural meat, this ultraprocessed product is filled with genetically engineered ingredients that are contaminated with pesticides—even though they are designed to look like real meat.

    Companies claim these products are healthier for you and the environment than regular meat, and they have made these foods so realistic that they have engineered fake blood to add to their meat substitute products.

    And, while manufacturers want you to believe that their products are healthier than organic, this is not true, and is actually leading to rising rates of heart disease, obesity, and mortality.

    While you probably think of processed foods as being in the junk food area of the grocery store, any food that includes fake meat is still ultra processed, and therefore harmful to your health.

    These foods include oils, sugar, salt, and unhealthy fats, but they also contain chemicals and substances that are not typically used in the preparation of food, such as hydrolyzed protein, altered starches, and hydrogenated oils. Additives are also used to create a flavor and texture for consumers to enjoy and believe tastes similar to a real meat product, however, these artificial fillers are harmful and can lead to chronic diseases.

    However, it is important to not be fooled by the claims of a product being “healthy” or “natural” when you are deciding what to buy from the grocery store. However, many consumers are swayed by these advertisements.

    “Plant-based” meat alternatives are very processed and contain chemicals that are made by taking protein out of soy and other processed foods. So while it may start with a plant-based ingredient, there are an abundance of highly processed ingredients in these foods as well. If you want to be healthy by eating plants, it is best to eat plants whole so their nutrients and fiber is included.

    Also, plant-based meat that is sold as being imitation meat actually contains the same number of calories and fat as real meat. However, the imitation products have more processed sodium, making them even less healthy than the real thing. This means that eating fake meat is not more beneficial for your health than eating regular meat.

    While fake meat manufacturers claim that their products are better for the environment than eating real meat, the truth is, fake meat uses their labs to increase their profits instead of supporting environmentally friendly food production.

    Furthermore, when it comes to the fake blood that is added to fake meat products, this compound adds the bloody appearance of a real beef patty. However, looking at test results after giving this product to rats for a month to see if there was a possibility for toxicity, researchers found that the rats had changes in their blood chemistry. While there is no long-term data showing the impacts of eating this fake blood, the process of making this product is very bad for the environment.

    However, 94% of the soybean crops that are used to make the fake blood that goes in fake meat, is genetically altered. This means that the amount of GMOs in these products is very high.

    Marketing tactics are used to try to convince consumers that eating these products i better for your health than eating real meat. However, similar to the sugar and tobacco industry, these claims are made with the purpose of creating a profit. This is similar to other products that come out and are very popular among consumers before studies are published regarding their dangers.

    One claim that is made by the fake meat industry is that their “food” are sustainable and producing it leaves a smaller carbon footprint as traditional beef productions. The waste that is produced during production is damaging to the air and water around the facilities, which contributes to the overall antibiotic resistance in our society.

    To make fake meat, producers have to extract stem cells and alter the ratios of protein in the product. Finally, they direct the cell growth. While companies think that this controlled production environment could reduce the risk of bacterial contamination, however, bacterial contamination can happen in lab environments and antibodies are often needed to reduce bacterial growth in the cell products that are made by drug companies.

    Rather than eating fake meat, choose grass fed meat, which is better for the environment and for your health. Fake food has contributed to the number of people who are developing chronic health conditions that are related to diet, like diabetes, cardiovascular disease, and obesity.

    Look for local, organic meat at your grocery store or get your meat directly from a farmer. This will ensure you are eating a high-quality product that is sustainable and environmentally friendly.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  3. What’s the Recommended Daily Amount of Omega 3?

    November 8, 2019 by

    Your body needs dietary fats in order to function in optimal health. While it can be unhealthy to eat too much or not enough of some fats, if your body doesn’t have healthy fats in it, it will not be able to work properly. Fat keeps your hair and skin healthy, helps your body absorb critical vitamins, and it insulates you to help keep you warm. Because there are some fats that your body cannot make, they are essential to add to your diet.

    Fat is also used for brain development and reducing inflammation in the body. It also helps blood clot correctly. Trans fat is a dangerous fat, and it is found in processed foods and dessert items. When foods are being processed, oils that may have once been healthy are turned into solids as they are hydrogenated in order to increase their shelf life. It is at this time when trans fats are created.

    Trans fats do not benefit your health in any way and it is unsafe to eat them in any amount. However, polyunsaturated fats are essential, meaning you have to consume them because your body can’t make them itself. The two principle types of polyunsaturated fats are omega-3s and omega-6s, where the number recognizes the chemical bond in the fat.

    While both omega-3s and omega-6s are essential to your health, a lot of people don’t eat the amounts of each that they should, which leads to chronic inflammation. You can get omega-6 in your diet through eating corn oil, sunflower oil, and safflower oil. The best ratio of omega-3s to omega-6s in your diet is 1:1.4, however, the average person’s diet has a ratio of these fats that is 1:16.

    Keeping a lower ratio could help reduce your risk of developing several chronic diseases that are ailing our country. Americans’ intake of omega-6 fats has almost tripled over the past century as vegetable oils have been introduced to our diets. However, researchers have uncovered a formula to help 95% of people raise their omega-3 level up to a healthier range of 8% to 12%.6.

    Measuring omega-3 levels in your blood allows doctors to gauge your risk for developing a chronic disease. This healthy fat is measured through your red blood cells to determine the amount that can be found in the rest of your body. The ratio is shown as a percentage of all of the fatty acids in your red blood cell membrane. A healthy range of omega-3s has been shown to be between 8% and 12%.

    Maintaining your determined omega-3 index that keeps you in a low risk range reduces the probability that you will develop cardiovascular disease. Researchers believe that people with an omega-3 index under 4% were classified as being at high risk for developing heart disease, and people with an index higher than 8% have a low risk of developing heart disease.

    Reduced inflammation and improved heart health can also impact other health benefits that are linked with omega-3 fats, such as asthma, brain and eye development, risk of developing MS, risk of developing Parkinson’s, and risk of depression.

    One thing to keep in mind is the relationship between vitamin D and Omega 3. Most of the population is deficient in both of these things, and they work together to help your body work efficiently and effectively. If you are able to take a vitamin D supplement, you can increase the absorption of the Omega 3 that you consume, so one way to improve your ratio of omega 3s and decrease the chances of developing some of the associated diseases mentioned is to increase your intake of vitamin D along with watching your ratio of omega 3 and omega 6 fatty acids.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  4. Relationship Between Fast Food and Depression

    November 7, 2019 by

    A new study is confirming what has been previously believed, which is that there is a positive relationship between fast food and depression. According to these studies, eating food from fast food restaurants as well as foods that are overly processed or contain a lot of sugar can lead to depression.

    Compared to those who eat very little processed and otherwise unhealthy food, people who eat this type of food on a regular basis is 51% more likely to develop depression over the course of their lifetime.

    Additionally, it has been found that the more fast food one consumes, the higher the chance is of them developing depression. People who eat the most fast food and processed foods have a higher likelihood of being single, sedentary, and not get the amount of vitamins and minerals that their body needs to function optimally. This group also tends to smoke and work over 45 hours per week.

    However, even eating just a little bit of fast food per week is linked to a higher rate of depression. On the other hand, eating a well-balanced diet that is rich in vegetables and vitamins might be linked to feelings of wellbeing. Research has found that high levels of wellbeing have been associated with people who eat more fruits and vegetables. Many studies have focused on the Mediterranean-style diet, which is high in fruits, vegetables, legumes, olive oil, nuts, fish, grains, and beans. This healthy diet has been linked to a reduction in the levels of depression reported by study participants. Furthermore, the reduction in depression among participants was sustained for six months after the intervention.

    The importance of eating well at an early age has been studied extensively, and many of the findings are reported in a systematic review that was published in 2014. This review found that children and adolescents who ate a diet high in carbohydrates, sugars, and unhealthy fats had poorer mental health than those who ate a healthy diet.

    Studies that have focused directly on depression and fast food have found that there is a 42% increase in one’s risk of developing depression if they also eat fast food on a regular basis. These studies show that the intake of fast food and processed food should be limited due to its implications on both physical and mental health.

    Depression currently impacts over 121 million people in the world, making depression one of the principle global causes of early disability. However, there is not much information currently out there regarding the role that one’s diet plays in the development of depressive disorders. Rather, it seems that those who eat poor diets are not getting the nutrition that is needed to play a preventative role in their mental health. The most important vitamins here include B complex, omega-3 fatty acids, and healthy fats.

    However, there are also some inequalities present in the population that may be a factor in the development of depression and other mental health issues. Furthermore, how these factors work with each other to impact one’s mental health can be complicated and is not fully known. Elements such as poor physical health, living in poverty, and living in deprived communities have been proven to be linked with reduced mental health and overall wellbeing. Both of these social injustice elements have also been found to have a complex relationship with an unhealthy diet.

    Poor nutrition can cause physical health issues such as obesity, however, there are also demographic variables that can impact the direction and strength of the relationship with mental health such as the severity of one’s obesity, their socioeconomic status, gender, level of education, age, and ethnicity. Studies have found two-way relationships between poor mental health and obesity, showing that people who are obese have a 55% increased risk of developing mental health issues including depression over time, and those who are experiencing depression have a 58% increased risk of becoming obese. This makes it difficult to recognize which is the triggering factor, or if they both have an equal ability to lead to the other.

    To protect your mental health, focus on a diet that is full of fruits, vegetables, healthy carbs, and healthy fats. Getting the nutrition that your body needs is important for both your physical and your mental health.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  5. The Ideal Warm-Up For a Perfect Workout

    November 6, 2019 by

    You know how important it is to warm up before working out, so really the only way that you can go wrong is to not do it at all. However, if you want to build muscle, increase your range of motion, and get yourself ready to move, perform a dynamic warm-up using these stretches.

    This 5 minute warm up requires no equipment and will get your body ready to move using dynamic stretching that continuously moves from one position to another.

    First, kneel with one knee bent and your foot standing on the ground in front of you. Bend your back knee and put it on the ground behind you. Start rocking your body back and forth by leaning into your front knee and creating a deep bend. Repeat this about six times before moving your front foot to a 45 degree angle and repeating the movement. Repeat this six times before moving your foot at a transverse angle and repeating six final times. Do this movement on the other side to complete the set.

    From there, get on all fours and extend your right leg out to the side. Lean back into your hips until your butt is resting on your left foot, and push your hips forward until you have created a line with your body from your head to your knee. Do this 10 times per side.

    Remaining on all fours, slightly lift your left knee off of the floor. Then circle your knee toward your elbow using a controlled motion. Then lift your knee up and out to the side so it is at the same height as your hips and your leg is parallel to the floor. Then move your knee backward until your leg is parallel to mat. Go back to your starting position to complete one rep. Do this ten times per side.

    Still remaining on all fours, slide your left hand under your body and along the floor behind your right wrist until your shoulder is touching the floor. Then, reverse this movement and lift your right arm into the air, twisting your torso to look up toward the ceiling. Perform this movement ten times per side.

    Stand up and bend your body at your waist until you’re touching the ground. Walk your hands out in front of you until you’re in a plank position. Move your left foot to be placed on the outside of your left hand in a lunge position. Then, touch your right elbow to the mat on the inside of your foot. Twist your torso to the left and lift your left hand into the air. Return to your original position to complete your first rep. Perform this move 10 times on each side.

    While you’re still standing, step out to the side with your left leg and thrust your hips back. Lower your body until your knee is bent at a 90 degree angle. Move your weight to your right leg while you pull your left knee up to the height of your hips. Go back or your original position to complete one rep. Do this ten times on each side.

    Not only will this dynamic stretching activity help stretch your muscles to reduce your chances of becoming injured during your workout, the movement will actually help your muscles and your body warm up and get prepared for the workout that is about to come.

    This entire progression should only take about five minutes, making it a perfect way to quickly get your body ready to take on some serious activity. Use the continuous movements to get your heart pumping and your blood flowing.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  6. Deadlift Alternatives

    November 5, 2019 by

    Deadlifts are a popular weight bearing exercise that help people build muscle and reduce fat. The movement of a deadlift uses major muscles and is an important weight exercise to do to sustain a baseline of strength.

    However, deadlifts can be hard to do perform due to physical limitations. Some people have a hip width or spinal thickness that prevents them from doing this exercise. Some experts have estimated that up to 20% of people may have difficulty doing this exercise.

    If you are among the people who cannot do a deadlift, there are alternatives that can gives you the same result. In this article, we will discuss four exercises that can help you build muscle and burn fat without having to strain yourself to do a deadlift.

    1) Barbell Pull

    In this exercise, you’re performing the same mechanical exercise as you are when performing deadlifts, except you’re not doing the initial movement that causes problems for some people.

    To do this exercise, stack up blocks so the bar is at the height of your knee. Lean forward using your hips and knees and hold on to the bar with an overhand grip with your hands on the outside of your legs. From there, stand up as you thrust your hips forward and pull the bar up from the blocks. Perform 3 sets of 6 reps.

    2) Farmer’s Walk

    This weight-bearing exercise doesn’t put force on your lower back, however, it is able to target your grip, upper back muscles, and core.

    To do this exercise, pick up a heavy dumbbell in each of your hands. Slowly walk forward for about one minute to complete one set. Do this four times in total.

    3) Barbell Hip Thrust

    This exercise puts a lot of weight on your hamstrings and glutes, however, it doesn’t put your body through the lower back stress that you would get by doing a traditional deadlift.

    To do this exercise, place a heavy barbell across your hips as you’re sitting down with your back leaning up against a bench. If you need to, you can place a pad between your back and the bench to increase your comfort. Once you’re in position, grip the bar, lower yourself by bending your knees, and keep your feet directly under your knees on the floor. Move your hips up and engage your glutes as you thrust your hips forward. Return the bar back to its original position– slowly and in a controlled manner. This is one rep. Complete three sets of eight reps.

    4) Single Leg Dumbbell Deadlift

    When you do this exercise, you’re putting your posterior chain of muscles to work, which helps them get stronger. This exercise doesn’t use a position that will strain your back or lead to injury like a deadlift has the potential to do.

    To do this, stand up while holding one heavy dumbbell in each hand and put your weight on your left foot. Bend in a forward motion until both of your dumbbells get near to the floor. While doing this, make sure that your right leg stays in line with your torso and your right foot remains pointed toward the floor. Keep your back straight while doing this exercise. Once you are done with one rep, reverse the move and repeat the motion. Complete four sets of ten before switching to the other leg to do the same movement.

    These alternative exercises are perfect for anyone who is at risk for becoming injured by doing a tradition deadlift. The good thing about these alternatives is that you will achieve the same great results as you would by doing a regular deadlift, however, you will not be subjecting yourself to the possibility of becoming injured.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  7. Preventing Osteoporosis

    October 12, 2019 by

    Osteoporosis is present in about 10% of the population worldwide between the ages of 60 and 70, and 20% of those aged 70 to 80. Further, 4 in 10 women suffer from osteoporosis by the age of 80, and two-thirds of women suffer from this by the time they’re 90. However, in Europe, these rates remain around 6-7% of people.

    About 34 million Americans also have osteopenia, which means low bone density. This also increases one’s risks of getting bone fractures and could even progress to osteoporosis. The bisphosphonate drugs that have been prescribed for osteoporosis can actually weaken the bones and lead to small cracks that increase your risk for having bone fractures.

    Some important nutrients to keep in your diet to keep your bones healthy include vitamin D, boron, vitamins K1 and K2, magnesium, calcium, collagen, and strontium. Additionally, while many believe that performing load-bearing exercises can promote bone growth and density, it is not as effective as once believed. Rather, research that blood flow restriction training may be a helpful alternative that has a beneficial effect on bone health and is a reasonable exercise for seniors to perform who are unable to do heavy weight lifting.

    When one suffers from osteoporosis, they have brittle bones, which increases the risk for bone fractures if a fall occurs. It also increases the risk of hip fractures and could increase one’s risk for death. About 34 million Americans also have osteopenia (low bone density) which increases their risk of getting bone fractures.

    Bone fractures compromise people’s quality of life and take a huge toll on the healthcare system. About 2 million fragility fractures happen each year, and this number is projected to continue to increase. In 2005, the direct medical costs associated with bone fractures due to fragility added up to $19 billion, with direct and indirect costs of care currently projected to exceed $25 billion by 2025.

    There are risk factors for bone fractures that are both non modifiable and modifiable.
    The risks that you cannot change include your age, ethnicity, sex, family history, and menopause. Some risks that you can mitigate include your diet, vitamin D deficiency, and lifestyle decisions such as smoking, exercising, and drinking excessive alcohol. Finally, medical factors can impact your risk of developing osteoporosis.

    Some of these medical factors that increase your risk of osteoporosis include hyperparathyroidism, inability to absorb nutrients, anorexia, hyperthyroidism, renal failure, early menopause, and chronic conditions that occur as a result of calcium or vitamin D deficiencies.

    Some common drugs can also increase bone loss such as glucocorticoids or long term steroid use, chemotherapy, valproic acid, and anti-epileptic medication. Some conventional medicines that are used to help prevent osteoporosis also increase one’s risk of thighbone fractures, which is counterintuitive. Drugs like these should be avoided because they don’t fix the underlying problem of osteoporosis. They can make your bones thicker, but when it comes to the mechanics of your bones, they make them weaker and more prone to fractures.

    You can increase the health of your bones through nutrition, as bone is living tissue that is always generating new bone cells and removing old ones. People usually reach their peak bone mass around the age of 30, which is then followed by higher levels of resorption of bone than forming new bone.

    Your diet is an important part of keeping your bones healthy so you can ensure you are getting the proper amount of vitamin D, vitamin K, calcium, and the other vitamins and minerals that are critical to bone health. Raw, grass fed foods such as yogurt are a perfect source of calcium that can help reduce bone loss. Additionally, magnesium works alongside calcium, and vitamins D and K help with calcium absorption. A deficiency in these vitamins can lead to weakening bones.

    Weight training is not enough to maintain healthy bones because the amount of weight that people use is far less than what is needed to impact bone health. For example, for a 150 pound person, they would have to lift over 600 pounds to impact their bones. This is not likely to occur, which reduces their chances of benefiting from lifting weights.

    Another thing that may benefit bone health is blood flow restriction. This is a good option for those who are seniors and unable to lift heavy weights. This is a new type of training that lets people do strength training using only 20-30% of the weight they would otherwise be lifting with regular weights.

    This method involves restricting the blood flow return to your heart. To do this, you must use a cuff to mildly restrict the blood flow on the extremity that you’re working on. By keeping blood inside of your extremity while challenging the muscles, you’re creating a metabolic change that can greatly improve your strength with very little risk of injury.

    Doing blood restriction training may also have an impact on bone metabolism. This workout gives users a new way to create adaptation in their muscles and bones, which was once thought to only occur with high intensity exercise.

    There are several things you can do to prevent or slow down the progression of osteoporosis, so engaging in these practices will be beneficial to your bones.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  8. The Dangers of Eating Fake Meat

    October 11, 2019 by

    While fake meat might seem like a healthy alternative to natural meat, this ultraprocessed product is filled with genetically engineered ingredients that are contaminated with pesticides—even though they are designed to look like real meat.

    Companies claim these products are healthier for you and the environment than regular meat, and they have made these foods so realistic that they have engineered fake blood to add to their meat substitute products.

    And, while manufacturers want you to believe that their products are healthier than organic, this is not true, and is actually leading to rising rates of heart disease, obesity, and mortality.

    While you probably think of processed foods as being in the junk food area of the grocery store, any food that includes fake meat is still ultra processed, and therefore harmful to your health.

    These foods include oils, sugar, salt, and unhealthy fats, but they also contain chemicals and substances that are not typically used in the preparation of food, such as hydrolyzed protein, altered starches, and hydrogenated oils. Additives are also used to create a flavor and texture for consumers to enjoy and believe tastes similar to a real meat product, however, these artificial fillers are harmful and can lead to chronic diseases.

    However, it is important to not be fooled by the claims of a product being “healthy” or “natural” when you are deciding what to buy from the grocery store. However, many consumers are swayed by these advertisements.

    “Plant-based” meat alternatives are very processed and contain chemicals that are made by taking protein out of soy and other processed foods. So while it may start with a plant-based ingredient, there are an abundance of highly processed ingredients in these foods as well. If you want to be healthy by eating plants, it is best to eat plants whole so their nutrients and fiber is included.

    Also, plant-based meat that is sold as being imitation meat actually contains the same number of calories and fat as real meat. However, the imitation products have more processed sodium, making them even less healthy than the real thing. This means that eating fake meat is not more beneficial for your health than eating regular meat.

    While fake meat manufacturers claim that their products are better for the environment than eating real meat, the truth is, fake meat uses their labs to increase their profits instead of supporting environmentally friendly food production.

    Furthermore, when it comes to the fake blood that is added to fake meat products, this compound adds the bloody appearance of a real beef patty. However, looking at test results after giving this product to rats for a month to see if there was a possibility for toxicity, researchers found that the rats had changes in their blood chemistry. While there is no long-term data showing the impacts of eating this fake blood, the process of making this product is very bad for the environment.

    However, 94% of the soybean crops that are used to make the fake blood that goes in fake meat, is genetically altered. This means that the amount of GMOs in these products is very high.

    Marketing tactics are used to try to convince consumers that eating these products i better for your health than eating real meat. However, similar to the sugar and tobacco industry, these claims are made with the purpose of creating a profit. This is similar to other products that come out and are very popular among consumers before studies are published regarding their dangers.

    One claim that is made by the fake meat industry is that their “food” are sustainable and producing it leaves a smaller carbon footprint as traditional beef productions. The waste that is produced during production is damaging to the air and water around the facilities, which contributes to the overall antibiotic resistance in our society.

    To make fake meat, producers have to extract stem cells and alter the ratios of protein in the product. Finally, they direct the cell growth. While companies think that this controlled production environment could reduce the risk of bacterial contamination, however, bacterial contamination can happen in lab environments and antibodies are often needed to reduce bacterial growth in the cell products that are made by drug companies.

    Rather than eating fake meat, choose grass fed meat, which is better for the environment and for your health. Fake food has contributed to the number of people who are developing chronic health conditions that are related to diet, like diabetes, cardiovascular disease, and obesity.

    Look for local, organic meat at your grocery store or get your meat directly from a farmer. This will ensure you are eating a high-quality product that is sustainable and environmentally friendly.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  9. What’s the Recommended Daily Amount of Omega 3?

    October 10, 2019 by

    Your body needs dietary fats in order to function in optimal health. While it can be unhealthy to eat too much or not enough of some fats, if your body doesn’t have healthy fats in it, it will not be able to work properly. Fat keeps your hair and skin healthy, helps your body absorb critical vitamins, and it insulates you to help keep you warm. Because there are some fats that your body cannot make, they are essential to add to your diet.

    Fat is also used for brain development and reducing inflammation in the body. It also helps blood clot correctly. Trans fat is a dangerous fat, and it is found in processed foods and dessert items. When foods are being processed, oils that may have once been healthy are turned into solids as they are hydrogenated in order to increase their shelf life. It is at this time when trans fats are created.

    Trans fats do not benefit your health in any way and it is unsafe to eat them in any amount. However, polyunsaturated fats are essential, meaning you have to consume them because your body can’t make them itself. The two principle types of polyunsaturated fats are omega-3s and omega-6s, where the number recognizes the chemical bond in the fat.

    While both omega-3s and omega-6s are essential to your health, a lot of people don’t eat the amounts of each that they should, which leads to chronic inflammation. You can get omega-6 in your diet through eating corn oil, sunflower oil, and safflower oil. The best ratio of omega-3s to omega-6s in your diet is 1:1.4, however, the average person’s diet has a ratio of these fats that is 1:16.

    Keeping a lower ratio could help reduce your risk of developing several chronic diseases that are ailing our country. Americans’ intake of omega-6 fats has almost tripled over the past century as vegetable oils have been introduced to our diets. However, researchers have uncovered a formula to help 95% of people raise their omega-3 level up to a healthier range of 8% to 12%.6.

    Measuring omega-3 levels in your blood allows doctors to gauge your risk for developing a chronic disease. This healthy fat is measured through your red blood cells to determine the amount that can be found in the rest of your body. The ratio is shown as a percentage of all of the fatty acids in your red blood cell membrane. A healthy range of omega-3s has been shown to be between 8% and 12%.

    Maintaining your determined omega-3 index that keeps you in a low risk range reduces the probability that you will develop cardiovascular disease. Researchers believe that people with an omega-3 index under 4% were classified as being at high risk for developing heart disease, and people with an index higher than 8% have a low risk of developing heart disease.

    Reduced inflammation and improved heart health can also impact other health benefits that are linked with omega-3 fats, such as asthma, brain and eye development, risk of developing MS, risk of developing Parkinson’s, and risk of depression.

    One thing to keep in mind is the relationship between vitamin D and Omega 3. Most of the population is deficient in both of these things, and they work together to help your body work efficiently and effectively. If you are able to take a vitamin D supplement, you can increase the absorption of the Omega 3 that you consume, so one way to improve your ratio of omega 3s and decrease the chances of developing some of the associated diseases mentioned is to increase your intake of vitamin D along with watching your ratio of omega 3 and omega 6 fatty acids.

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  10. Relationship Between Fast Food and Depression

    October 9, 2019 by

    A new study is confirming what has been previously believed, which is that there is a positive relationship between fast food and depression. According to these studies, eating food from fast food restaurants as well as foods that are overly processed or contain a lot of sugar can lead to depression.

    Compared to those who eat very little processed and otherwise unhealthy food, people who eat this type of food on a regular basis is 51% more likely to develop depression over the course of their lifetime.

    Additionally, it has been found that the more fast food one consumes, the higher the chance is of them developing depression. People who eat the most fast food and processed foods have a higher likelihood of being single, sedentary, and not get the amount of vitamins and minerals that their body needs to function optimally. This group also tends to smoke and work over 45 hours per week.

    However, even eating just a little bit of fast food per week is linked to a higher rate of depression. On the other hand, eating a well-balanced diet that is rich in vegetables and vitamins might be linked to feelings of wellbeing. Research has found that high levels of wellbeing have been associated with people who eat more fruits and vegetables. Many studies have focused on the Mediterranean-style diet, which is high in fruits, vegetables, legumes, olive oil, nuts, fish, grains, and beans. This healthy diet has been linked to a reduction in the levels of depression reported by study participants. Furthermore, the reduction in depression among participants was sustained for six months after the intervention.

    The importance of eating well at an early age has been studied extensively, and many of the findings are reported in a systematic review that was published in 2014. This review found that children and adolescents who ate a diet high in carbohydrates, sugars, and unhealthy fats had poorer mental health than those who ate a healthy diet.

    Studies that have focused directly on depression and fast food have found that there is a 42% increase in one’s risk of developing depression if they also eat fast food on a regular basis. These studies show that the intake of fast food and processed food should be limited due to its implications on both physical and mental health.

    Depression currently impacts over 121 million people in the world, making depression one of the principle global causes of early disability. However, there is not much information currently out there regarding the role that one’s diet plays in the development of depressive disorders. Rather, it seems that those who eat poor diets are not getting the nutrition that is needed to play a preventative role in their mental health. The most important vitamins here include B complex, omega-3 fatty acids, and healthy fats.

    However, there are also some inequalities present in the population that may be a factor in the development of depression and other mental health issues. Furthermore, how these factors work with each other to impact one’s mental health can be complicated and is not fully known. Elements such as poor physical health, living in poverty, and living in deprived communities have been proven to be linked with reduced mental health and overall wellbeing. Both of these social injustice elements have also been found to have a complex relationship with an unhealthy diet.

    Poor nutrition can cause physical health issues such as obesity, however, there are also demographic variables that can impact the direction and strength of the relationship with mental health such as the severity of one’s obesity, their socioeconomic status, gender, level of education, age, and ethnicity. Studies have found two-way relationships between poor mental health and obesity, showing that people who are obese have a 55% increased risk of developing mental health issues including depression over time, and those who are experiencing depression have a 58% increased risk of becoming obese. This makes it difficult to recognize which is the triggering factor, or if they both have an equal ability to lead to the other.

    To protect your mental health, focus on a diet that is full of fruits, vegetables, healthy carbs, and healthy fats. Getting the nutrition that your body needs is important for both your physical and your mental health.

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