ŷ������

;

Share with us any interesting news on health, diet or exercise.

Have any tips or hacks ?

Read any books on health, diet or exercise ?

Yes!

Good advice on all fronts!

deb,
dancing to her brother's house

Wonderful!

Good point.

Yes!! Finally getting things together this month and have been walking 2 miles every morning this week! I’ve been struggling lately with some medication I was on and my doctor agreed to take me off them for a month (hormones for perimenopause). I’ve joined a few groups on Facebook that take a more natural approach to this time in women’s lives by balancing diet and exercise to work with hormones. It’s a gut brain balancing act 🥰🥰🥰

Stephanie wrote: "Yes!! Finally getting things together this month and have been walking 2 miles every morning this week! .."

Well done, Stephanie ! Keep up the good work.

I found my Fitbit helps keeps me on track with my daily minimum of 10K steps.

Stephanie, i'm happy for you in finding solutions/groups/advice which help over the hormonal challenges facing you. It's fascinating to see how effected people, even relatives, can be effected by such changes, so what works for one person, doesn't help the next. And kudos for your doctor in understanding the need for a break. I wish you success!

“If you are in a bad mood go for a walk. If you are still in a bad mood go for another walk.��

~~~ Hippocrates

Agree!

madrano wrote: "Wonderful!"

I particularly like the quote above that states: you cannot always be motivated so you must be disciplined. I agree wholeheartedly.
Plus trying to stay away from processed food is key to life long heath.

Welcome to Book Nook Cafe, Rachel ! I agree with processed foods. I do try. It's not easy.

Welcome to BNC, Rachel. Yes, re. processed food avoidance.

I know it is aspirational!

Thanks for the welcome.

Alias Reader wrote: "“If you are in a bad mood go for a walk. If you are still in a bad mood go for another walk.��

~~~ Hippocrates "

Preferably in nature! I am an avid hiker myself.

Julie, many studies say walking or being out in nature is good for people in so many ways. Even city dwellers who can visit a park, lake, or beach for a bit will find it beneficial.

I'm sure it's the diversity of nature which makes outdoor walks a pleasure. We can leave so much behind.

One of my great pleasures is to walk outside and listen to an audiobook. It makes me so happy to do two of my favorite things together.

Rachel wrote: "One of my great pleasures is to walk outside and listen to an audiobook. It makes me so happy to do two of my favorite things together."

I also enjoy that. I listen to a book or podcast. Though sometimes I just enjoy the quiet of walking alone.

We are lucky to have a variety of audio options (or not!), when exercising. I still prefer music, as it helps me keep in stride.

madrano wrote: "We are lucky to have a variety of audio options (or not!), when exercising. I still prefer music, as it helps me keep in stride."

I used to listen to music while walking on the treadmill all the time. However, the last few years, it's been podcasts and books.

You are certainly not alone in that switch, Alias. My daughter, brother & sister all now walk while listening to books or podcasts. My brother says the podcasts are a way to encourage his exercise, as he rarely has the patience for podcasts sitting around the house.

"Remember that eating to beat disease is all about balance, not restriction. Focus on what you can add to your diet rather than take out. Eat more fresh, whole foods, and you’ll be on your way to creating more nutritious habits!"
Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W. Li


How are you kicking off National Nutrition Month?

I'm trying to eat more vegetarian, whole foods, low sodium, low saturated fat and lower sugar . This is how I normally eat, but I am going to try to really double down this month.

Wait! It's both Women's History Month and Nat'l Nutrition Month? We've been working on less meat, so we'll work harder at that this month. As for Women's History, more books! :-)

madrano wrote: "Wait! It's both Women's History Month and Nat'l Nutrition Month? We've been working on less meat, so we'll work harder at that this month. As for Women's History, more books! :-)"

It's like our 100 book challenge. :)

Especially if you read the post on all the things that March is highlighting. :)

Yes, i saw what you mean. Indeed, it is like our challenge. Love that.

Currently reading Dirty Looks: The Secret to Beautiful Skin. It's about gut health, and its effect on skin health - and everything else, really.

Most of it not new information for me, or perhaps anyone who's followed this sort of thing, but she presents it in an interesting way, with lots of positivity and facts.

One thing I'm starting (we'll see how I go) is going off emulsifiers! These are the 'gums', like guar, locust bean, xanthan, and carrageenan, soy lecithin, polysorbate and polyglycerols. Here, they also often list it as 'emulsifier (soy)'. It's in so many processed and packaged foods, even the ones you think are slightly healthy!

They affect the composition of the gut microbiome, which has run-on effects everywhere else. Another reason for taking the effort to make things from scratch.... Not always an effort one feels like making!

Interesting. Thanks for sharing, Tamara.

I always see emulsifiers in packaged foods. :( I didn't realize the unfortunate gut connection. :(

Alias, i am coupling your quote about Progress Will Come with Tamara's post. I am trusting when it comes to additives, so to learn this about emulsifiers is stunning. I just wonder how many such additives are why our health issues continue and even change for the worse. Beware, i guess.

The Progress is in learning about such things and taking action. Thank you both.

madrano wrote: "Alias, i am coupling your quote about Progress Will Come with Tamara's post. I am trusting when it comes to additives, so to learn this about emulsifiers is stunning. I just wonder how many such ad..."

As with many food issues, there are divided opinions.

There are many google articles on the topic. Who to believe? Who knows? Not me. :(

Still, I guess it's good to know there is a controversy and keep that in mind when reading labels.

"Image result for are emulsifiers in food harmful
There are many emulsifiers in food, and they are not bad for your health. Most all are regarded as safe and some even have health benefits, like soy lecithin and guar gum. If you have a history of GI issues, you may want to avoid specific emulsifiers (namely polysorbate 80, carboxymethylcellulose and carrageenan)."Sep 12, 2019
).

Then on the other side

Food Additive Tied to Colon Cancer in Mice
Emulsifiers may change intestinal bacteria and promote inflammation, researchers say

Of course there is controversy, right? LOL! Still, as Tamara mentioned, it helps gives one encouragement to make dishes from scratch.

I thought I would cross post these to this thread since it concerns diet. I originally posted in the YouTube Folder.
====================================


I found this vegan YouTuber that I like. Her recipes are simple. I believe she is from New Zealand.

Chelsea Mae


=======================================


Another YouTuber I just shared with my niece is, The Buddhist Chef. I thought this tempeh "ribs" sounded good.

These ideas for vegan cooking look tasty. I've not cooked with tempeh but once and was less than impressed. The "rib" sauce recipe sounds fine!

"What starts as an excuse can easily become a habit.

Don't let a bad day become a lifestyle."

------------------------------

"Awareness is often enough to motivate change.

Simply tracking your food intake will motivate you to alter it. Merely writing down your problems may spark ideas for possible solutions.

The process starts with seeing reality clearly."

From the newsletter of
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

"What starts as an excuse can easily become a habit.

Don't let a bad day become a lifestyle."

~~~Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones----James Clear

Alias Reader wrote: ""What starts as an excuse can easily become a habit.

Don't let a bad day become a lifestyle."

~~~Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones----[aut..."

Good one! I try to ask myself, when realizing i'm doing something detrimental (again), if this wasn't the excuse i gave myself the day before. Usually, yup, it was!

madrano wrote:
Good one! I try to ask myself, when realizing i'm doing something detrimental (again), if this wasn't the excuse i gave myself the day before. Usually, yup, it was!"

One piece of advice from Atomic Habits is never miss two days in a row.

Gretchen Rubin has a list of 10 loopholes we should try to avoid.

About emulsifiers: the author of 'Dirty Looks' (a dermatologist specialising in gut health and its connection to skin health) says that the natural ones, such as those found in eggs, aren't the problem. It's the additives used in foods which don't belong there, but are used to keep ingredients mixed which wouldn't usually mix. These upset the balance of bacteria in the gut. They are pervasive, and it's hard to avoid them. Perhaps any controversy comes from people countering that emulsifiers as such aren't harmful, but meaning those found naturally in foods, not those artificially added.
Not sure. But if she's done a whole lot of research on this subject (the broader one), and sees the results of various diets and additives in her patients, that's something I feel like I can depend on. I've also heard about it before (since these are synthetic ingredients which don't belong in our guts, and just make things easier), but got lazy - because it's definitely harder to try to avoid things that are really common in easier-to-use (processed) foods.

I think cutting down on ingredients like these is a sensible thing to do, without being completely particular about it; just a little wiser and more careful. I'm trying to improve my gut health after having used antibiotic creams a few times several years ago, and then getting food poisoning 4 or 5 times in the next 2 years, after never having had it in my life. I think I'm still dealing with the consequences, and want to get it back to a truly healthy state.
So, fermented foods and avoiding potentially harmful ingredients are my strategies.

Tamara wrote: "About emulsifiers: the author of 'Dirty Looks' (a dermatologist specialising in gut health and its connection to skin health) says that the natural ones, such as those found in eggs, aren't the pro..."

I have a friend who has stomach issues. This has been a long term issue for her. She's been to doctors and even had her gut microbiome tested. Unfortunately, they were unable to help her.

She follows Dr. Mark Hyman on YouTube and tends to follow his advice and also FlavCity with Bobby Parrish, who is also on YouTube. Bobby gives grocery shopping advice about ingredients. As he shops he reads the food labels.

She found that sauerkraut (no vinegar fermented type) did help sometimes. Just a teaspoon a day. Here is the U.S. Trader Joe's sells it.

I agree with you. it's important to read labels.

I hope you feel better soon.

Tamara, thank you for this additional information. I'm sorry you've had such physical distress. Reading labels is an education but one still needs to know what the ingredients are to make wise choices. You and Alias have helped me here.

Belli wrote: "I'm reading different health blogs lately. Looking for a good book recommendation about healthy lifestyle."

Welcome to Book Nook Cafe, Belli.

I guess the recommendation would depend on which dietary plan you follow.

I try to eat a majority of my meals whole food plant based. However, I am not 100% plant based. I also eat low sodium and low saturated fat.

Joel Fuhrman

T. Colin Campbell

Dean Ornish

Michael Greger

Caldwell B. Esselstyn Jr.

Neal D. Barnard

Rip Esselstyn

I listen to a lot of podcasts and YouTube on health. In the search I put vegetarian, vegan or Mediterranean diet. You will get tons of recommendations.

One interesting podcast is Maintenance Phase. They debunk wellness and weight loss promoters.

Nice reply, Alias. I knew you'd have plenty of suggestions. I'm intrigued by the Maintenance Phase, so thanks for that.

Alias - so many people have gut issues, these days. The 'Dirty Looks' book is insightful about that, as is another one I'm currently reading, Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. This one is very accessible. As I read both, especially 'Dirty Looks', I'm thinking about the enormous use of chemically-laden hand sanitisers due to health messages regarding SARS-Cov-2. That, in trying to guard against one thing, this might have quite huge consequences as far as gut and skin issues - given how immensely widespread their use has been - and probably most using those with ingredients like triclosan, and many probably overusing them. I wonder if there'll be increased incidence of gut issues, allergies, and auto-immune diseases as a result of all the harsh cleaning agents and avoidance of germs of all kinds.

Your friend might consider seeing a natural therapist about her gut issues, as there are different approaches, and these can be more attuned to the body's way of doing things. Sauerkraut is good, as are all fermented things - especially if it's done at home. I love water kefir and milk kefir, when I can get them (you can make these at home, too), and yoghurt is an easy way to get probiotics. Coconut version, if one is non-dairy. There are also prebiotics (grains and vegetable fibres, I think, mostly). These two books have good additional recommendations.