There are several different varieties of rice. Most people were raised eating white rice and continue to do so. However, the different types of rice provide different nutritional benefits. Let’s look specifically at white rice, brown rice, and wild rice.

White Rice

White rice has been milled so that the husk, bran, and germ are removed leaving you with a refined product. During this process, the rice is polished giving it the bright, white, shiny appearance we expect.

By removing these layers the flavor, texture, and appearance of the rice is changed and the shelf life is extended as it is now less likely to spoil.

Nutrients are removed during the processing, such as the B vitamin thiamine. Due to this depletion of nutrients, white rice is usually enriched. This means some the nutrients removed during processing are added back in, such as thiamine, niacin, and iron.

Brown Rice
Continue reading ‘Which is better for your health? Wild, Brown, or White Rice?’ »

Sleep apnea is a sleep disorder where there are abnormal stops (interruptions) in breathing or abnormally low breathing during sleep. Each stop (or pause) in breathing is called an apnea. This apnea can last anywhere from a few seconds to minutes and can occur repeatedly throughout the night.

Sleep apnea results in excessive daytime tiredness, impaired alertness, slower reaction time, vision problems, and behavioral effects (i.e. moodiness, belligerence, decreased attentiveness).

Increased Risk for Sleep Apnea

Here are a few characteristics that put you at increased risk of developing obstructive sleep apnea:

Excess weight – Excess fat deposits around the upper airway can obstruct breathing.

Large neck circumference – A neck circumference above 17 inches is linked to increased risk because the thicker neck may narrow the airway.
Continue reading ‘Treat Sleep Apnea to Reduce Heart Disease Risk’ »

We are three weeks into the new year, how are you doing with your New Year’s resolution?

If you are working to improve your health, physical activity must be a part of your plan. There are numerous benefits associated with physical activity, such as weight loss, lower blood pressure, improved arthritis, pain management, and improved cardiorespiratory fitness.

Research indicates that you need at least 150 minutes of moderate level activity each week in order to see the benefits of exercise. This can be broken down into 20 minutes each day or 30 minutes 5 days a week and should include both aerobic and strength training.

This isn’t a lot of time, but if your days are already packed scheduling time for a workout can be a challenge. Here are five tips to keep in mind as you plan your workout routine.

1. Workout in the morning if possible.

   Research has shown those who exercise in the morning tend to see more success. This is partly due to getting exercise out of the way first thing before obstacles can get in the way.

Continue reading ‘5 Tips for Planning Your Workout Routine’ »

Resveratrol is a plant substance – polyphenol – that fights certain diseases. In the plant world, plants must withstand fungus, extreme temperatures and insects. Plants produce antibiotics called phytoalexins. Resveratrol is a phytoalexin plants use to fight off disease and repair damage.

What are the functions of Resveratrol?

Many of the functions of resveratrol have a direct impact on heart disease and/or your risk of developing heart disease. Resveratrol functions include:

• Decreased platelet stickiness (means decreased platelet aggregation & clotting)
• Reduced LDL cholesterol oxidation
• Promotes phase II detoxification enzymes (increase removal of toxins from the body)
• Inhibition of COX-2 enzyme induction (can result in decreased inflammation)
• Anti-inflammatory
• Phytoestrogen (can reduce risk of some cancers)
• Antioxidant
• Role in Alzheimer’s disease prevention

Antioxidants are especially important as we strive to prevent heart disease. Antioxidants slow and prevent the oxidation of cells. For example, it is the oxidation of LDL cholesterol that begins the formation of plaque within artery walls. Oxidation causes stress and cell damage that reduces a cells ability to function properly, eventually leading to cell death. By consuming a diet high in antioxidants, such as resveratrol, you promote decreased oxidation and cell health.

What are sources of Resveratrol?

Continue reading ‘Reduce Heart Disease Risk with Resveratrol’ »

There are times it is normally for the heart to beat harder, such as if you are out hiking and encounter a bear. Your blood pressure will jump so larger levels of oxygenated, nutrient rich blood is sent through your system and you are able to react. All part of the flight or fight response.

When you are diagnosed for high blood pressure your blood pressure is not just high for limited periods of time. It is consistently elevated. This means the heart is constantly working harder than it should.

Here are 7 reasons your heart may be dealing with this increased workload:

1. Atherosclerosis (narrowing of the arteries) – This may be caused by cholesterol deposits along arterial walls resulting in plaque buildup. Fibrosis or endothelial dysfunction may also result in narrower arteries. When arteries narrow the heart has to pump harder (exert more force) to move blood throughout the system.

Continue reading ‘What May Cause High Blood Pressure?’ »

Health Related Apps Are Expanding

There has been a worldwide increased emphasize on health and fitness, this means businesses in this industry are going to do all they can to take advantage of this growing market of consumers. . . us.

According to the “Mobile Devices and mHealth” report by ABI, it’s projected that mobile health care application will grow from a $120 million dollar marketplace in 2010 to $400 million in 2016. It’s anticipated that new technologies will enhance the effectiveness of fitness applications to transmit data between mobile devices to better complement the workout experience.

Do you have a smart phone or other mobile device you can use to take advantage of these applications? These apps are a tool you can use to support your healthy diet and lifestyle changes.

Here are 5 heart health apps to check out:

Continue reading ‘9 Mobile Health Apps to Support Heart Health’ »

Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.

Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat.

How long do you chew your food?

Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.

How does chewing impact your weight?

Continue reading ‘Is a Lack of Chewing Causing You to Gain Weight?’ »

I struggle to not overindulge during the holidays. I find the weeks following Christmas it is difficult to get back into my routine of healthy meals. . . well, the healthy meals aren’t so difficult, but eliminating unnecessary snacks is. I know I’m not alone in this struggle.

Why does holiday overeating make it hard to return to normal eating habits?

1 – Stomach is physically larger – Overeating causes the stomach to become enlarged and it can take more food to provide the same feeling of satisfaction.

2 – Lack of sleep – This is probably the biggest culprit for me. I do not usually get good nights sleep during the holidays as we travel between families. A lack of sleep leads to elevated levels of the hormone ghrelin which causes you to feel hungry.

So, what can you do to recover from holiday overeating?
Continue reading ‘Tips to Recover from Holiday Overeating’ »

You can now get instant access to 100s of downloadable self help gifts at NO COST to yourself.

Yep, you heard me right…for FREE!

All you have to do is go here: http://selfimprovementgifts6.com/go/490

So, if you have found yourself going round in circles time and time again just trying to improve things in your life, but find yourself getting nowhere fast, then I’m pleased to tell you that it is now easily within your reach to change things during 2012.

HOWEVER, just like anything in life there is a downside here – BUT don’t panic because if you act fast you won’t miss out.

Continue reading ‘Self Improvement Gift Giveaway’ »

The Yale Heart Study is concerned with how people get medical care when they are having symptoms of a heart attack. They are asking people who have had a heart attack to share their experiences at their their website: http://heartstudy.yale.edu The goal of this study is to help people get care as quickly as possible when they are having heart attack symptoms.

The study is being conducted on the internet and takes about 30 minutes to an hour to complete depending on your experiences. Participation in this study is completely anonymous. The study has been approved by the Yale University Institutional Review Board and is funded by the National Institutes of Health. If you have any questions about this study please contact heart.study@yale.edu

If you know of someone who has had a heart attack, there is a place on the website for you to invite them to participate in the study.

Here’s the study address, again, is http://heartstudy.yale.edu

All the best,
Lisa Nelson RD
http://lisanelsonrd.com