#aka do not consume this much salt if you don’t have a condition that requires it

[sprout-senior]

having pots is so funny bc i will put a full teaspoon and a half of salt on One(1) egg and not think it’s over salted

[i-licked-it]

Introduction

Hello everyone! Long-time, no post. It seems appropriate that this blog, (which was originally started for a Food & Culture class I took in high school) would be brought back for a Nutrition Fundamentals course now that I’m in college studying Baking and Pastry Arts. This blog has always been about me trying and learning new things, and then sharing my take on how to make them approachable/replicable for anyone who comes across them.

Approachability is something that I think is incredibly important, especially when talking about nutrition (a topic so often misunderstood and misconstrued). For this reason, one of the topics in nutrition that I’m most interested in is genetics, culture, and environment play into individuals’ nutrition requirements. As North Americans, we tend to generalize our nutrition claims, making boldfaced assertions that assume there are one or two “correct” ways to eat for everyone.

I think, personally, this comes from our cultural “get there quick” mentality; it’s much easier to have a few cutter plans for being healthy (Princing, 2019)(how many of your friends have told you that you just have to try Keto because it worked for them?) than to look at each individuals needs and determine based on genetic predispositions, cultural preferences, and food access based on environment what will make maintaining a healthy lifestyle easiest for them.

  [Karlsen, 2015]

Did you know that a study conducted by Cornell University in 2005 suggested the lactose intolerance correlates to whether your ancestors originated from a place that was able to “safely and economically raise dairy herds”, such as in most of Europe (Lang)? This is why many people of African and Asian descent have difficulty digesting milk – we weren’t genetically conditioned to consume it!

 [Radhakrishnan, 2020]

Picking Credible Nutrition Websites

In the vein of needing to have more than just a generic, one-size-fits-all approach to health, it is important to know how to do your research. “Nancy’s Nutrition Nook” written by your Grade 3 Math teacher who just loves green smoothies might not be the best place to find information that details how you can reach your best self nutritionally.

 Finding a site/source that both suits you and is credible starts with the URL! This is often a really easy way to determine if the information is coming from a credible source. URL’s ending in .org, .edu, or .gov are preferred. These are usually owned by non-profits, higher-education institutions, and governments aka, places that will provide sound research to back up their claims (I got this tip from The University of Maryland) (n.d.).

  The next step to finding a credible website comes when you click through to the article/webpage. Who wrote the article? What are their qualifications? Are they an accredited Food Scientist with several published articles that you can find easily with a quick Google search? Or are they someone who just claims to be passionate about the subject? This might not mean their information is right or wrong, for either of the two potential authors listed, but it dictates to you what level of faith you should put in what their saying and how much further research you should do before taking their word as gospel.

 [Morris, 2018]

And on that note, finding credible websites is all about the RESEARCH! Does the article you’re researching mention studies done by other organizations? Do they link to them or cite them properly? Do they make sweeping claims that they present as fact with no further back-up? How old are their references? Are they purposely choosing to cite a source from 5 years ago that was disproven widely 2 years ago? Are they trying to sell you something/who is their audience? (University of Maryland – Global Campus, n.d.)

  These factors are important to consider when determining who will provide you with the best and most reliable information for you to make choices regarding your health!

 Here is a quick analysis of two sites, both discussing “healthy diets”. One clearly indicates they have no medical knowledge, experience, or expertise, promotes products via Amazon affiliate links, and provides absolutely no referencing or back up to their claims other than it being their personal opinion.

(Bennett, 2018)

(Bennett, 2018)

The other, breaks down the statistics of their article in easy key points, is hosted by an organization known to advocate and regulate world health, and provides a detailed list of all their references for their claims.

(WHO, 2020)

(WHO, 2020)

(WHO, 2020)

…Who would you trust with your nutritional questions and concerns?

Role of Nutrition in the Culinary Industry

If you’ve looked at a menu recently (or scrolled through UberEats, which is much more likely given our current pandemic), you’ll most likely have noticed a number of little leaf symbols or “GF” denotations.

  [Montebrun, n.d.]

  As nutrition becomes a more persistent thought in the minds of consumers, the culinary industry needs to adapt to serve their clientele. The increase in dietary preferences/restrictions is something I only see continuing to grow in the future. As consumers seek to become more informed about what they eat and where their food comes from, the demand for “healthier” or diet-specific foods will be something we as the culinary industry have to supply.

References

Bennett, B. (2018). Low Carb vs Keto Diet and My 6 Week Results). Retrieved from https://www.sugarfreemom.com/recipes/keto-diet-vs-low-carb-and-my-6-week-results/

Karlsen, M. (2015). A variety of different popular diet trends [Graphic]. Forks Over Knives. Retrieved from https://www.forksoverknives.com/wellness/do-people-need-different-diets/

Lang, S. S. (2005). Lactose intolerance seems linked to ancestral struggles with harsh climate and cattle diseases, Cornell study finds. Retrieved from https://news.cornell.edu/stories/2005/06/lactose-intolerance-linked-ancestral-struggles-climate-diseases

Montebrun, J. (n.d.). Different dietary restriction logos [Graphic]. PNGItem. Retrieved from https://www.pngitem.com/middle/ioxTTTm_sea-salt-non-gmo-vegan-no-msg-gluten/

Morris, K. (2018). How to evaluate websites [Graphic]. Kathleen Morris. Retrieved from http://www.kathleenamorris.com/2018/11/20/evaluate-websites/

Princing, M. (2019). A Doctor Explains Why Diets Don’t Work. Retrieved from https://rightasrain.uwmedicine.org/body/healthy-weight/diets-dont-work

 Radhakrishnan, K. (2020). Child drinking milk [Photograph]. Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/5-cant-miss-signs-child-lactose-intolerant/

University of Maryland – Global Campus. (n.d.) Is my source credible? Retrieved from https://sites.umgc.edu/library/libhow/credibility.cfm

World Health Organization. (2020). Healthy diet. Retrieved from https://www.who.int/news-room/fact-sheets/detail/healthy-diet

[r-fitness]

Keto Meal Planner: One Week Plan, Grocery List & Recipes

Keto Meal Plan Guide:

The ketogenic diet is a high-fat, low-carb diet, helping your body get into a state of ketosis. Ketosis is when your body uses fat for fuel. This happens when your body doesn’t have enough carbohydrates to burn and turns to fat to burn instead. In a state of ketosis, your liver will also produce ketones, which helps supply energy to your brain.

 By getting into a state of ketosis, your body starts to burn stored fat, which is why many people successfully lose weight while following a ketogenic meal plan. Using fat for fuel is also a great way to support long-lasting energy levels, which is why many people combat fatigue when following a ketogenic diet.

 START YOUR FREE KETO MEAL PLAN TRIAL CHECK HERE

 Carbs: When following a keto diet, you want to keep your carb count between 20 to 40 grams of (net) carbs per day. This means that roughly 5-15% of your daily calorie intake will come from carbs. You can calculate out how many net carbs you consume by subtracting how many grams of fiber are in a meal from the number of carbs. This equals your net carb intake. Most keto dieters choose to use net carbs vs. carbs when calculating out their daily carb allowance as this allows for more fiber-rich nutritious foods like dark leafy greens and cruciferous vegetables.

Fat: Fat is king in the ketogenic diet, and you want to make sure that you are getting enough to provide your body with enough fuel. Remember that fat is going to take the place of carbohydrates as your primary energy source, so don’t skimp here. More than 60% of your daily calories will come from fat.

Protein: A keto diet focuses on moderate protein intake, but make sure not to overdo it. Too much protein and you run the risk of kicking yourself out of ketosis. Focus on getting 10-20% of your daily calories from protein.

Your individual macronutrient intake is going to vary, depending on your age, weight, activity level and goals while following a keto diet. You will have to play around with how many grams of carbohydrates, fat, and protein are going to work best for you and help you feel your best. While some people do well with 20 grams of net carbs per day, others may need slightly more. The same goes for fat and protein. Don’t get discouraged if it takes a little time to find that sweet spot. It can take some dietary tweaks to get you into a state of ketosis, but once you’re there, it will be much easier to maintain once you know how your body responds.

 So, now that you know roughly how much you will be eating on a keto diet let’s talk about the importance of planning. The keto diet requires a bit of meal prep and planning. This is where a keto meal planner comes in. Your Plate Joy keto meal planner is the ideal place to have the work done for you. This online meal planning tool takes the guesswork out of trying to figure out if something is keto-friendly or not, and gives you a list of delicious keto-friendly meals to choose from. The keto meal planner can help make planning your weekly meals stress-free.

 With an easy keto meal plan, you will be more likely to stick to your plan, and actually be able to reap all the benefits the keto diet has to offer without the stress of planning out all your meals and grocery trips. Plate Joy’s keto meal planner also provides you with a keto diet grocery list to streamline your grocery trip each week and make sure you don’t forget any important ingredients on your weekly simple keto meal plan.

 The Advantages and Disadvantages of the Keto Diet

As with any diet, there are advantages and disadvantages. Let’s start by talking about some of the many reasons people decide to follow a keto diet.

 Advantages of the Keto Diet

Supports Weight Loss: One of the most common reasons people embark on their keto journey is to help support weight loss. Since your body will start to use fat for fuel, you may notice a drop in weight. The keto diet may also support weight loss since you will be removing refined high-sugar foods, notoriously known for causing weight gain.

May Help Prevent Diabetes: A keto diet may also help lower glucose levels. Carb restriction may be beneficial for lowering blood sugar levels. However, always speak with your doctor before implementing any major dietary changes, especially if you have diabetes or hypoglycemia.

Supports Skin Health: Those who suffer from skin health issues such as acne may benefit from a ketogenic diet as reducing your intake of inflammatory simple carbs may help reduce inflammation. Since inflammation is a big acne trigger, you may see an improvement in skin health when you restrict your carbohydrate intake.

Starve Tumors: Another potential advantage of the ketogenic diet is the theory that cancer cells feed off sugar (aka carbs.) By restricting your carb intake, you may literally “starve” tumor cells, which in theory, would inhibit their ability to grow. This is why people believe that the keto diet may be beneficial for preventing cancer.

Disadvantages of the Keto Diet

Keto Flu: The keto flu is one of the most talked about disadvantages of the keto diet. The keto flu occurs in the very early stages of the diet when your body is getting used to the drastic dietary changes. You may feel as if you have the flu, and feel irritable and fatigued. However, this is a temporary phase as your body adapts.

Adherence: Adhering to the keto diet could also be considered a disadvantage as it’s a fairly extreme way of eating and can be challenging to maintain. However, with the help of Plate Joy’s keto meal planner, it can make planning your keto meals a little easier and more delicious. Planning is a key part of helping you stick to your keto meal plan. If the ketogenic diet sounds too strict for your lifestyle, a Paleo or low carb meal plan may be right for you.

Dining Out: Dining out on the keto diet can also present as a disadvantage. If you don’t pre-plan and look at the restaurant's menu before you go, you may be left with limited options for your meal out with friends and family. The good news is that many restaurants are now offering keto-friendly options to those following a keto meal plan.

As you can see, there are quite a few advantages to following a keto diet, and while there are some drawbacks, many of them can be remedied with a little planning and a little patience. With a keto meal planner, adhering to a keto diet is easier than ever.

 Keto-Friendly Foods and Foods to Avoid

The following is a list of keto-approved foods you can eat as part of your simple keto meal plan. These foods are low-carb, and many are high-fat to help you maintain ketosis.

 Eggs: Pastured and organic, when possible

Fish: Wild-caught, when possible

Beef: Grass-fed is preferable

Poultry: Chicken, turkey

Dairy: Butter, cheese, ghee, full-fat unsweetened yogurt, cream cheese, sour cream

Oils: Coconut oil, olive oil, avocado oil

Non-starchy vegetables: Broccoli, cauliflower, bell peppers

Low-sugar fruits: Berries, avocados

Beverages: Water, coffee, tea

Condiments: Vinegar, lemon juice, salt, pepper, herbs, spices

Other: Unsweetened dark chocolate, nuts, seeds

The following are the foods you will want to avoid on a keto diet.

 Sweeteners: Sugar, maple syrup, honey

High sugar fruits: Citrus, banana, pineapple, mango

Breads & Pastries: Muffins, cake, brownies, cookies

Starches: Pasta, rice

Sweetened beverages: Juice, soda

Beans & legumes: All variety of beans, chickpeas, lentils

Condiments with added sugar: Salad dressing, marinara sauce

Who Can and Cannot Maintain this Diet

As with any diet, there are some people who may benefit, and some who should not follow a keto diet. Here is a list of people who may be able to maintain a keto diet. You’re a healthy adult and have the approval from your doctor and are looking to cut carbs to lose weight. You want to follow a diet that includes healthy fats to help support healthy cholesterol levels. If you’re looking for a diet to help support brain health, the keto diet may be one you want to try as the keto diet may help support cognitive function.

 While the keto diet may be beneficial for some, it’s not for everyone. The following are reasons you may want to avoid the keto diet.

 1.You have liver problems

2.You have kidney health issues

3.You are pregnant and or breastfeeding

4.You’re an older adult: It’s essential for older adults to get enough protein, and cutting protein to get into ketosis may hurt muscle growth.

5.If you have heart disease, low blood sugar, or diabetes, be sure to discuss your interest in the keto diet with your doctor before you start. The keto diet isn’t for everyone, and those with these conditions may have to be extra careful.

   START YOUR FREE KETO MEAL PLAN TRIAL CHECK HERE

[oanda-pp]

Pink Himalayan Salt Is a Waste of Money

Sure it looks nice, but claims that it’s cleaner and more nutritious than regular salt are dubious at best.

Zoran Djekic / Stocksy

Right around January 1 the past few years, Google searches for “pink Himalayan salt” spike like your blood pressure after consuming a bucket of French fries. To become a better, healthier version of yourself, apparently, you absolutely must switch to using luscious pink-tinged salt crystals instead of those factory-refined white grains. Or so wellness experts and influencers might lead us to believe—and lots of us probably want to believe so we can feel less bad about craving salt.

While all trendy foods have hyperbole built into their marketing (looking at you, bone broth aka expensive meat tea) pink Himalayan salt might take the cake: Yes, it costs more, but it’s natural, unrefined salt with dozens of minerals and elements that’s extracted by hand from mines untouched by pollution! And it looks nice!

As Amanda Mull recently wrote in The Atlantic, we can attribute pink salt’s popularity to its pleasing appearance combined with trendy concepts of wellness in which “single foods or ingredients end up with a vague reputation for quasi-medicinality, often based on notions of their purity or naturalness.”

OK fine, but is pink salt healthier than regular table salt?

The wellness claims about pink salt range from dumb to dangerous. Dr. Axe says pink Himalayan salt is “cleaner” and more nutritious than regular salt. His site even swears it’s a natural sleep inducer. GOOP promises its $40 Pink Himalayan Salt Scrub will “detoxify” your skin. SoWell.com swears breathing pink salt-ified air will cure your asthma—and conveniently sells the inhaler pipe that will deliver your respiratory salvation. And finally, there’s this mumbo-jumbo over on HimalayanCrystalSalt.com about a 2007 study using an Optimized Wellness Analyzer to evaluate pink salt’s effect on “wellness” versus a placebo. Surprise: The pink salt group scored healthier when evaluated by the wellness analyzer. Less of a surprise: I couldn’t find the study on PubMed or Google Scholar, and the website doesn’t cite which peer-reviewed journal the study was published in.

If any of these claims are valid(ish), it’s that pink salt may have more minerals than purified white salt—but it’s a drop in the bucket. “Himalayan salt does contain trace amounts of minerals like potassium, magnesium, iron, and more, but the amounts are insignificant and afford no additional health benefits,” says Jeff McGrath, a clinical dietitian at Westchester Medical Center, the university hospital of New York Medical College. And as long as you’re eating a healthy, balanced diet, you’re probably not in need of these elements, McGrath says. (In case you’re wondering where the salt’s rosy hue comes from, it probably comes from “Iron oxide, AKA rust,” says Catherine Brennan, a Rhode Island-based registered dietitian. Yum.)

Speaking of its nutritional value, pink Himalayan salt usually doesn’t contain significant amounts of iodine, which is an essential nutrient, Brennan says. While iodine deficiencies are uncommon in the United States (thanks to salt with iodine added, aka iodized salt), it’s a real problem around the globe. “Iodine’s main function is as an important component of thyroid hormones,” Brennan says.“Persons deficient in iodine cannot make enough thyroid hormone, which can lead to hypothyroidism, or even enlargement of the thyroid—known as goiter."

And, “Ironically, Himalayan pink salt also contains barely detectable amounts of elements that would be harmful if isolated and consumed in large doses, such as arsenic and uranium,” McGrath says.

Claims that Himalayan salt is somehow more natural or pure than regular table salt are hard to verify—and may not really matter. “In the current food world, the term ‘natural’ means very little,” Brennan says. Yes, white salt is cleaned, heated, and treated with anti-caking agents, she explains, but sometimes a little bit of scrubbing can be a good thing. “Depending on the source, pink salt may contain some harmful trace minerals such as lead.”

If you want to keep buying pink Himalayan salt, that’s fine—just know that it’s not any better for you than boring, old white salt. And sorry not sorry: Pink Himalayan salt-laced potato chips, popcorn, and chocolate bars are not health foods.

But please, please, please don’t drink Himalayan salt mixed with a glass of water each morning the way some health and lifestyle bloggers and salt companiesurge you to. While that’s a great way to sell salt, “The American diet tends to provide significantly more sodium than is required,” McGrath says, adding that “excess sodium intake contributes to high blood pressure, which can eventually cause strokes and lead to heart and kidney failure.”

What about that stuff about pink salt helping you breathe better?

Don’t expect pink salt lamps or salt rooms to cure your asthma either. “In Eastern Europe and Russia, people have been descending into salt caves to treat respiratory diseases, but we don’t have very much rigorous data on it,” says Maureen George, an associate professor at Columbia University’s School of Nursing. “If the air contains microscopic salt crystals, that can cause a change in the mucus in the lungs and can cause coughing, which some find worsen their asthma, but some find it makes them feel better,” she says. Still, any results would be temporary.

There is one study, published in Pediatric Pulmonology in 2016, that found children’s asthma did improve directly after a “halotherapy” session, aka time spent in a salt room. However, George points out that the study only used children with asthma so moderate they didn’t need daily inhaler treatment, and that the results were measured only right after the session. “It’s a small signal that immediately after the artificial salt room therapy that kids in this trial had better quality of life scores and less airway twitchiness,” she says, but, “we don’t have any long-term, rigorously designed studies or large, randomized studies.”

Furthermore, to get the better-breathing benefits, you’d need the salt particles to be in the air—and a nightstand salt lamp definitely isn’t going to produce that result.

Still, if you want to go sit in a salt room to meditate, George isn’t going to stop you. “I’m a scientist, but I’m really into letting people do what works for them, and we know that mind-body interventions can be a powerful tool” she says. Just don’t stop using your asthma meds without consulting your physician.

Finally, the pink salt inhalers are likely useless for asthma treatment. “The device they’re using is not FDA-approved and looks like something that would only impact the upper respiratory tract. It’s what would land in your nose and mouth,” George explains. Getting medicine deep into your lungs—where it’s actually going to help you—is pretty tricky. “The tech in asthma inhalers is really complicated. It’s all about particle size and carriers.”

Anything else I need to know?

Most of these pink Himalayan salt remedies aren’t going to hurt you (minus the daily saltwater-chugging routine, that is not good). But overpaying for seasonings and snacks and shelling out $40 for a useless product smarts. And trust us, no matter what GOOP tells you, rubbing salt in the wound—even if it’s pink and (kinda) from the Himalayas—won’t help.

Oh yeah, and only kinda from the Himalayas. Banish those images of gorgeous pink salt mountain cliffs rising into the clouds in the world’s highest mountain range: Most pink Himalayan salt actually comes from a Pakistani government-owned mine that’s south of the famed mountains. The Khewra Salt Mine is now a tourist attraction, but its history is violent. During British colonial rule, the British forced locals to work in slave-like conditions in the mine. Even today, wages are low. Pakistani newspaper The Dawn reported in 2018 that a miner makes 350 Pakistani rupees, or about $2.50, for every ton of salt excavated. Think about that the next time you spend $5.99 for four ounces of the stuff on Amazon.

This article originally appeared on Tonic.

[foodsforyourbrain-blog]

What grub can you consume that will help your cognition?

Not known Facts About Brain Food For Studying

Coconut oil is still a controversial cooking oil due do its concentration of saturated fat. But in addition to being good for beauty treatments, it can likewise increase brain power. According to a research study published by, coconut oil has a high concentration of medium-chain triglycerides, which break down as ketones that are utilized as fuel for brain cells.

A research study by the Federation of American Societies for Speculative Biology, consuming a serving of vitamin K-rich leafy greens daily can assist decrease cognitive and memory decline in grownups. ShutterstockIt's not simply bad truth tv that's draining your brain. There are a variety of foods that can contribute to general psychological declineseriously; it's scary things! To help you secure your delicate dendrites and keep your brain young and sharp for life, eradicate these dumb and dumber foods from your diet plan ASAP! ShutterstockA University of Montreal study discovered that mice who had been fed diets with high levels of those extremely nutrients showed withdrawal symptoms and were more conscious demanding situations after they were placed on a much healthier diet plan.

Business muffins are also spiked with waist-widening soybean oil, high fructose corn syrup and trans fats, a component that's been revealed to reduce mental capacity and zap memory. And we don't believe we require to tell you that consuming muffins will most likely give you a muffin top, too. A typical blueberry muffin brings nearly 400 calories and a third of the day's fat.

Initially developed to make plastics flame-retardant, BVO https://sandiegohealth.org/what-foods-are-bad-for-your-brain/ has given that been used to keep the flavoring in fruity carbonated beverages from separating from the rest of the beverage. While little levels of BVO aren't harmful by themselves, it can develop up in our systems and eventually cause memory loss and nerve conditions.

Little Known Facts About How Food Affects Your Brain.

An animal research study published in European Evaluation for Medical and Medicinal Sciences found that aspartame, the sweetening agent typically used in sugar-free beverages, can have a negative impact on memory, making it harder for you to concentrate on writing that presentation for work. While it may not have the sweet taste you're searching for, trading in your soda for some seltzer or a glass of detox water.

Adhere to their recommendation and you'll be doing your heart and brain a favor. But put it on the menu too typically, however, and you might do more harm than excellent. Why? Bigeye, ahi, albacore and yellowfin tuna are all high in mercury, and taking in excessive of the heavy metal can cause cognitive decrease.

ShutterstockUsing a bit of soy on your sushi might not appear like a huge offer, but one tablespoon of the things has nearly 40 percent of the day's suggested salt intake! What's salted food got to with a foggy brain? A lot, actually. According to a High blood pressure journal study, high blood pressure, often induced by consuming a lot of salt and sodium-packed foods like soy sauce, can limit blood to the brain and adversely impair focus, organizational skills and memory.

Next time you order sushi, choose for low-sodium soy sauce or eel sauce (which tastes a lot like teriyaki) and keep the serving size small. Making this easy swap can cut your sodium consumption in half, keeping your focus laser-sharp. Rib-eye steak (aka rib roast, prime rib), is the crme de la crme of steaks.

A Biased View of Foods That Cause Memory Loss

Not only is that hard on your heart, a Physiology & Habits research study discovered that consuming saturated fats is related to the advancement of Alzheimer's Illness and can negatively affect cognitive function, too. ShutterstockIf you have to choose simply one active ingredient just keep away from, make it partially hydrogenated oil.

According to a study by the American Academy of Neurology, taking in high levels of trans-fats (aka partly hydrogenated oil) can diminish cognitive capabilities and may actually trigger brain shrinking later on in life. With more than an entire day's worth of the frightening nutrient per piece, Marie Callendar's Lattice Apple Pie is among the trans-fat-packed foods in the grocery store.

When you eat salt and protein-rich foods, the body has to use more water to flush out the naturally-occurring nitrogen discovered in proteins and excess salt. This leaves less water in the body to keep you hydrated, upping the chances you'll become dehydratedand, according to a Military Medication research study, dehydration can diminish cognitive function.

[robertsmorgan]

Magnesium Deficiency: Top Solutions, Causes, & Signs

Most health-conscious people have heard of magnesium (Mg), but many of them don't know a whole lot about it. Compared to other vitamins and minerals, it tends to fly under the radar. But, it's a vital nutrient that's essential for good health.

You may remember magnesium from the periodic table of scientific elements that was posted in your middle school science classroom. It plays a critical role in metabolism, and the body uses it for more than 300 biochemical reactions. Those processes support your immune system, promote a healthy nervous system and brain, maintain cardiovascular health, and build strong muscles and bones.

So, it's no surprise that when you do not get enough of this macromineral, your health can be negatively affected.[1]

What Is Magnesium Deficiency?

The human body doesn't produce magnesium; you have to get it through your diet. Magnesium deficiency occurs when you don't get enough magnesium in your diet or can't use the magnesium you do consume.

Normal magnesium levels fall between 0.75 and 0.95 mmol/L. Hypomagnesemia, which is an excessive magnesium deficiency, is a blood serum level below 0.75 mmol/L.[2]

While fewer than 2 percent of Americans have reached a clinically deficient state of magnesium, up to 75 percent of Americans don't meet the daily recommended intake.

Even though you may not feel the immediate effects of low magnesium, it can have short- and long-term implications for your health.[3]

What Causes Magnesium Deficiency?

Ultimately, not getting enough magnesium or not using what you do get is what causes magnesium deficiency. Sometimes, even when you get the recommended daily allowance (RDA) of magnesium in your diet, your body is unable to use it. This can happen if the magnesium you consume is not well absorbed by your body — in other words, it has low bioavailability. There are different types of magnesium with varying levels of bioavailability. Additionally, certain conditions can also reduce the bioavailability of the magnesium you consume.

These include:[4]

Digestive ailments such as irritable bowel syndrome (IBS)

Chronic diarrhea

Celiac disease

Thyroid conditions

Kidney disease and ailments, including kidney stones

Type 2 diabetes

Certain types of chemotherapy

Alcohol dependency

Advanced age

What Are the Signs of Magnesium Deficiency?

There are a variety of magnesium deficiency causes and symptoms, though many people who aren't getting enough magnesium are asymptomatic.

Symptoms of magnesium deficiency include:

Headaches

Myasthenia (muscle weakness)

Fatigue or low energy

Nausea or vomiting

Cramps

Decreased appetite

Feelings of anxiety

Numbness and tingling sensations

Abnormal heart rhythms

Seizures

When your levels of magnesium are low, you may experience other health issues. Below are some of the conditions and symptoms that commonly occur with low magnesium.

Hormone Imbalances

Magnesium keeps certain hormones balanced and under control. Specifically, magnesium helps the thyroid convert the hormone T4 into its usable form, T3, which affects metabolism. It also helps regulate cortisol — aka the stress hormone. When magnesium levels are low and these hormones become unbalanced, your insulin resistance may increase, you may gain weight, have skin problems, or struggle with anxiety or depression.[5]

Anxiety

Scientists have linked mental health conditions and neurological disorders that affect mood and memory to low magnesium levels. New research indicates that magnesium also protects the brain and nerve cells, preventing neurons from firing excessively, which scientists have linked to anxiety disorders.[6]

High Blood Pressure

Scientists have linked lower magnesium levels to increased hypertension (high blood pressure). Increasing your intake of magnesium and potassium can reduce high blood pressure — and can even make other blood pressure-lowering strategies more effective.[7]

Sleep Issues

Low magnesium levels also affect sleep and interfere with the body's ability to produce sleep-enhancing hormones. When this happens, it can cause issues such as restless leg syndrome, sleep apnea, or insomnia.[8] Magnesium also calms your nervous system, which helps you go to sleep in the first place.

Asthma

Studies show that people with asthma often have low magnesium levels. This deficiency — in addition to others, such as vitamin D — can even worsen asthma symptoms. Research shows that low magnesium levels correlate with more frequent asthma attacks.[9]

Osteoporosis

Low magnesium levels contribute to osteoporosis, both directly and indirectly. Magnesium is essential for building healthy bones, and a deficiency can cause abnormal bone formations.

Your body needs magnesium for proper calcium uptake. Magnesium also regulates the body's parathyroid hormones, which influence bone health. Through these interactions, low magnesium levels can indirectly contribute to the risk of developing osteoporosis.[10]

How to Check for Magnesium Deficiency

Less than one percent of the body's magnesium exists in blood serum, yet a blood test is usually how doctors measure magnesium levels. Some may use other methods, including testing magnesium levels in urine or red blood cells. More rarely, doctors will conduct an EXA test, which looks at magnesium levels in a sample of mouth cells.[11] Physicians consider 0.75 to 0.95 mmol/L to be a normal blood serum concentration, while less than 0.75 is low.

Best Foods for Magnesium Deficiency

Most people can get enough magnesium from eating a healthy, balanced diet. That means what you might expect — lots of vegetables, beans, fruits, and nuts and seeds — along with some foods you may not have considered, such as dark chocolate. Here are some of the best plant-based foods for magnesium:

Green, Leafy Vegetables

To get the most bang for your buck, go for dark, leafy vegetables, such as kale, spinach, and collard greens. Leafy vegetables are among the most magnesium-rich foods available, and they provide other nutritional benefits. Make them a regular part of your diet for their magnesium content.

Nuts & Seeds

Many nuts and seeds are also high in magnesium. If you like to snack on almonds or peanuts, you're in luck. Chia seeds, pumpkin seeds, flaxseed, and oats can add magnesium to your diet. If you do not like eating nuts as snacks, try adding them as toppings to non-dairy yogurt or blend them into a smoothie.

Avocados

Add magnesium to the long list of nutrients in our favorite superfood — the avocado. The brain- and heart-healthy avocado is a nutritional powerhouse that will help you get enough magnesium and potassium.

Bananas

Bananas are not only a great source of magnesium, but also potassium. Bananas can satisfy your sweet tooth while also providing you with your daily fill of these crucial nutrients, as well as vitamin C and fiber.

Figs

Packed with magnesium and other crucial minerals, figs are an often overlooked nutritional source. Dried figs are a great snack.

Dark Chocolate

Great news for dessert lovers: dark chocolate contains a significant amount of magnesium. That said, most sources of chocolate are high in sugar. Eat chocolate in moderation or add unsweetened cocoa powder to recipes or fresh fruit smoothies.

Whole Grains & Pseudograins

Many whole grains have high magnesium levels. The pseudograins buckwheat and quinoa not only have more magnesium, but they are also higher in protein and antioxidants than traditional grains like wheat, corn, and rice. As a bonus, buckwheat and quinoa are also gluten-free. If you haven't given them a try, do it!

How Much Magnesium Do You Need?

The RDA for magnesium varies by age. The average healthy adult male in his 20s needs approximately 400 mg of magnesium per day. The requirement for a woman of the same age is a bit lower at 320 mg. Pregnant women should increase their daily allotment to 350 mg.

The table below lists the current RDA for children and adults in the United States as established by the Food and Nutrition Board at the Institute of Medicine of the National Academies.[2] For children under 12 months, the chart lists adequate intake for non-breastfed babies.

If you have health considerations specific to you, talk to your healthcare provider about what serving size is best.

@media( max-width: 639px ) {.text-title-small{font-size: .8rem;}}

Age Male Female Pregnancy Lactation Birth to 6 months 30 mg* 30 mg* 7–12 months 75 mg* 75 mg* 1–3 years 80 mg 80 mg 4–8 years 130 mg 130 mg 9–13 years 240 mg 240 mg 14–18 years 410 mg 360 mg 400 mg 360 mg 19–30 years 400 mg 310 mg 350 mg 310 mg 31–50 years 420 mg 320 mg 360 mg 320 mg 51+ years 420 mg 320 mg

*Adequate Intake

The Best Supplements for Magnesium Deficiency

If you're concerned that you aren't getting enough magnesium in your diet, consider supplementation. There are a variety of supplements available. How well they work depends on the amount of the mineral they contain, how well it dissolves, how well the gut absorbs it, and its bioavailability which is the proportion of a substance the body can use in its biochemical reactions.[12]

Magnesium can be absorbed through the skin, such as by soaking in a bath with Epsom salts. However, other than food, the most common way to get magnesium is through supplements. Options include magnesium orotate, magnesium chloride, or multipurpose supplements, which combine magnesium with nutrients that help absorption, such as calcium, vitamin D, and vitamin K.

Magnesium orotate is one of the best choices for supplementation, as it's the most absorbable form of the mineral. IntraCal™ contains an ideal ratio of calcium to magnesium orotate for optimal absorption in the body.

Points to Remember

Getting adequate magnesium is crucial to achieving optimal health, yet more than 75 percent of people do not get enough of this macromineral. Magnesium plays a role in brain and nervous system health, metabolism, cardiovascular health, and more. Not getting enough magnesium can contribute to a host of health woes, including anxiety, sleep disorders, weight gain, and asthma. You can get magnesium from foods like chocolate, bananas, avocados, and figs, or through supplements.

Healthy adult men need 410 to 420 mg per day while healthy adult women need 310 to 320 mg per day, with amounts varying for children under 18 and pregnant women. A deficiency arises when the body either does not get enough or can't use the magnesium it does get. A normal blood serum level is 0.75 to 0.95 mmol/L, while less than 0.75 is low.

Have you ever had a magnesium deficiency? Do you take magnesium supplements or try to get enough in your diet? We want to hear your story! Leave a comment below.

The post Magnesium Deficiency: Top Solutions, Causes, & Signs appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/magnesium-deficiency/

[dukering71-blog]

MLA Format And also Design Manual.

Almonds could undoubtedly belong of the Paleo Diet when consumed in small amounts: in moderation" being the key takeaway message. I do not feel any individual can easily listen to significant band music or even George Inlet music as well as not touch their toe and begin removaling a little bit of to the popular music. Which, certainly I carried out because I was actually entirely going heels crazy with him and also I believed that possibly, simply possibly this would certainly be the time he would certainly have me back. Thus here I put, after reviewing this book with swollen eyes, a dripping nose, a damp puffy face as well as a lot of heart pain and a head ache also. You can use the CreateSpace sale company for Kindle ($ 69, has approximately 2 weeks) or even spend a number of hours reformatting guide your own self, at that point converting this right into aprc documents using some of the various totally free downloadable tools. This recipe is actually certainly not only delectable but that is actually a doddle to earn and this can be entirely prepped ahead of time. Blue herself certainly never views them-not till this year, when a boy surfaces from the dark and speaks directly to her. Our brains stay workable as well as plastic well in to aging, and that is actually achievable to make brand new connections among nerve cells as well as learn new factors regardless of whether you're 80 years of ages. I discharge a primordial scream of success as well as carried that feeling along with me the remainder of the week. But consuming a big healthy protein morning meal with time kills the longings as well as naturally minimizes cravings, to ensure right now I'm typically skipping lunch time everyday, without cravings, and also none of the boost in food cravings I regularly made use of to observe when I made an effort IF w/ the higher healthy protein & body fat bkfst. A research finished with Greeks found that those that took a Thirty Minutes snooze at least 3 times a week possessed 37% a lot less risk of dying from a heart-related condition. One point that was satisfying without bothering with work is actually spending time along with my husband. Network 4, which commissioned the project, said the docudrama deals with an exciting" and impressive" period in the celebrity's lifestyle, consisting of when he fell in passion for the very first time - a romance which ended in tragedy. As if that weren't sufficient to abandon duty listed here, our experts at that point cross our hands and close our eyes as well as wish that the researchers can produce pharmaceutical answers" to our certain health condition prior to it is actually too late. 3 Tunisians were actually killed, including Olfa Bent Souayah, the mommy from a four-year-old child who continues to be missing, baseding on the country's overseas department. Their attempts were brave" because of the large bodily and also mental strenuosity and endurance demanded to traverse a grim, icy, polar yard in an opportunity prior to contemporary technical innovations. I have actually been servicing aiming to find out just what the problem/solution is, and I located that eating supper as well near to going to bed maintains me agitated all evening. Any kind of bookings you create - be this for air travels, cottage or even whatever else - could be included coming from Gmail, as well as if you're having a hard time to fill up a day you can use pre-constructed time programs, which factor in the ordinary time invested in locations as well as for how long it requires to receive in between them. Moreover, unlike Frogger, the activity is actually never ending and ever before modifying creating the video game unique every single time you play this. Consequently, we agreed to maintain the ongoing attributes from our appointments personal pro tempore being actually. I've been utilizing sense you initially stated it and right now that also signals me to unwind when during the night I may find this switch color shades. I made use of the water and also meat" coming from a fresh young coconut, that was actually a great substitute for the avocado due to the fact that the ones I got were actually also enriched. I'm kinda brand new to this diet plan and do not see my nutritional expert for a full week and can't contact her and also I'm receiving definitely bad anxiousness concerning this today. If you find that you can not swallow food items in all, simply make sure to eat a small amount additional the evening before (not a feast, simply a little snack before mattress). The technique folks desire to locate popular music by means of Alexa is actually exactly how you would speak to somebody else about popular music. The components could not be much more easy, nor the concerns much higher." That is the same with Martel's billowy tale from a publication regarding a kid in a watercraft along with a tiger. The only time I definitely carry out certainly not seem to be happy along with the diet is the dreaded pms full week before female issues. . In reality, what I was really considering was actually the result when using my bicycle FIFTY or even 60 miles within the day. navigate here 'm heading to reanalyze every thing recently by means of FitDay, but I 'd determine I'm to about 100-150, along with ALL them coming from whole, natural foods. Like many sentimental activities from then duration, vinyl fabric gathering as well as playing is making a comeback. If you are actually heading to pay for an extravagant volume for an Apple item, after that it stands up to factor that you must purchase a reasonably inexpensive instance to defend that. Some folks lose, some people really require a case. That was actually just what is actually the greatest volume of pain threshold I can produce for myself in my training and type of strategy that everyday therefore when I enter into an ethnicity I'll manage to take on all this discomfort administration and also manage that in a much better technique. A lot of time to identify that the kibble container was ergonomically more suitable to the floor or my resting bag. I commonly add some sodium and blood potassium chloride (aka no-salt" where I stay) to that. I consume one mug of coffee and also one cup of tea daily (despite starting a fast or not). Auburn think Gus was healthier than she is actually which he'll have even more opportunity in the world in comparison to she does and that it would certainly be actually unreasonable if she allows him in. While http://familien-ernahrung.info don't deal with a lot of bodily risks today, when they do take place, it's practically usually left to the males to deal with. The method which Paint 3D corresponds ways to develop in a brand-new size thus effortlessly for the ordinary consumer, yet offers the deepness to please all of them as they enhance in ability, could possibly do a ton of great for the 3D printing setting, along with VR consequently several various other fields better down the road. I made this final night for morning meal today and thought that I was alleviating on my own. The following is a breakdown from the sectors hiring the best lot of designer, consisting of employment amounts and wage info per field.

[fashiontrendin-blog]

The Complete Guide To Every Type Of Men’s Hair Product

http://fashion-trendin.com/the-complete-guide-to-every-type-of-mens-hair-product/

The Complete Guide To Every Type Of Men’s Hair Product

There was a time when hair care for men involved little more than a quick suds-up with some Head & Shoulders, a furious towel dry and, on special occasions, a slather of Dax or Brylcreem – you know, if you were feeling fancy.

Now though, with freeze-hold gels, matte clays and volumising sprays crowding our bathroom cabinets, the idea that we ever enjoyed such a quaintly minimalist routine is laughable. Hilarious even, considering the fact that, according to Mintel, the men’s hair care market is expected to reach £94m in value by 2020, and that’s just the UK.

For better or worse (let’s be honest: better, we all look much better), as men’s interest in their appearance has grown, so too has the number of brands and products promising to make our locks look their best. Which is, great for the most part – who wouldn’t want a wider selection of tools to get the job done? But it’s also pretty overwhelming. Buy into every new miracle-touting men’s hair product and your daily routine suddenly gets a) very expensive and b) so Patrick Bateman-esque in its time-consuming complexity that only he could justify following it fastidiously.

This is why we’ve compiled this comprehensive guide to men’s hair products. From how to condition your hair to which combs are best, it’s the myth-busting, info-packed primer your barnet will thank you for bookmarking.

How To Take Care Of Your Hair

Your hair is the one accessory you can’t take off when it’s not quite working, so it pays to make sure it always looks its best. And while that means you should deploy the right products, it’s arguably more important to care for your hair through your lifestyle choices.

“One of the most important nutrients for hair health, and the production of strong and robust strands, is protein – the substance hair is made of,” says Anabel Kingsley, trichologist at leading London hair clinic Philip Kingsley. “To ensure your hair is receiving an adequate supply of protein, add at least a palm-sized portion of protein – eggs, poultry, fish, beans, nuts and pulses are all good options – to your breakfast and lunch.”

Unlike your personal trainer during cutting season, Kingsley also recommends incorporating a serving of complex carbohydrates into every meal, “as they provide energy to form hair cells, which are in fact the second-fastest growing cells the body produces.” Drinking plenty of water is important too, since the scalp, “like any part of the skin, can become dry if your body is dehydrated”, which can then lead to flakiness and an uncomfortably ‘tight’ feeling.

On the other hand, know the foods which are more foe than friend when it comes to hair health. “If you struggle with a scalp that is flaky and/or itchy, be aware that full-fat dairy products, as well as white wine, Champagne and very spicy or sugary foods can exacerbate the issue,” says Kingsley. “Trigger foods aren’t the same for everyone though, so I suggest working out what yours are by process of elimination.”

Vitamins-wise, get to know ferritin, a stored iron, which Kingsley says helps produce hair cell protein. “Eat iron-rich foods at least twice a week; although the best sources are red meat such as steak and liver, an iron supplement can also help if you’re iron- or ferritin-deficient.”

You’ll also want to take your hair for a walk. Regular exercise not only helps boost circulation to the hair and scalp (ensuring your hair gets all the nutrients it needs to thrive), but also reduces stress, which if left unchecked can lead to brittle hair or, in serious cases, hair loss. You may want to lose the cap, too: though damaging in excess, a little regular exposure to sunlight helps promote vitamin D production, which in turn helps sustain hair growth. A little, mind.

Shampoo

She might’ve lied about Santa – and the fact that you were never fat (just big-boned) – but your mother wasn’t having you on when she stressed the importance of washing your hair with shampoo.

Shampooing is essential. Not only does the process of washing your hair with shampoo remove dirt and debris that collects on your scalp, but shampoo itself emulsifies excess sebum (an oil produced naturally by the skin) and product residue, leaving your hair fresh and free of gross microfauna.

What’s not essential though, is shampooing your hair every day. In fact, ‘pooing on the daily could actually strip your hair of some of the natural oil it needs to keep it healthy. So, unless you exercise and sweat excessively daily, have fine, oily hair or live in a very humid climate, then you should shampoo less often.

How often? That’s still up for debate, but as a general rule a few times a week should suffice. “Generally, it’s advisable to wash hair twice a week, or every second day if your hair and scalp are prone to oil build-up,” says Nick Campbell, barber at Ruffians, an award-winning barbershop with branches in London and Edinburgh. “On days you don’t shampoo, rinsing your hair with warm water can help remove salts and residue from any water-soluble styling products.” It won’t however remove excess sebum, so if you’re prone to dandruff, you should err towards shampooing more often.

As for technique, Campbell recommends wetting your hair thoroughly first. Then squirt a coin-sized dollop (more if your hair is longer than a couple of inches) into your palm, rub your hands together and massage gently, but thoroughly through your scalp and roots for 30 seconds or so before rinsing completely.

Conditioner

Would you wash your face without applying moisturiser afterwards? No, of course you wouldn’t. That’d be ridiculous. Much like moisturiser restores all-important moisture to skin, so too a conditioner restores to your scalp the moisture a shampoo strips away.

“Conditioner smoothens your hair while adding shine and reducing static,” says trichologist Anabel Kingsley. Although often considered the preserve of those with long hair, the hair-softening, frizz-preventing benefits of conditioner can be reaped by all men, no matter their hair length and type.

But what’s the best way to go about it? “You should aim to condition your hair every time you wash it with shampoo,” says Kingsley. “Once you’ve rinsed your hair thoroughly of shampoo, smoothen a coin-sized amount of conditioner through your hair, making sure to apply to your mid-lengths and ends only as this is where moisture is needed most, but also, rubbing conditioner into your roots can have an adverse effect of leaving hair looking flat and greasy.”

For men with particularly dry and/or coarse hair, leave-in conditioners (i.e. conditioners you don’t wash out) are also worth a look. “Leave-in conditioners not only add moisture to hair, but they can be used as a styling aid too,” says Mark Maciver, AKA Slider Cuts, a London-based barber whose clients include Anthony Joshua and Stormzy. “This is especially useful when trying to achieve curlier styles with afro hair as the softer the hair is, the more easily it curls.”

What To Look Out For

According to Campbell, there are a few ingredients you should try to avoid if you have a sensitive scalp or hair that’s prone to damage:

Sulphates (or Sulfates). Commonly used as foaming agents in cosmetics, sulphates – of which the most frequently used is sodium lauryl sulphate – have been shown to irritate and excessively dry the scalp. Although officially classed as ‘low hazard’, it’s best to avoid sulfates if your skin is on the sensitive side.

Parabens. A class of preservatives often used in cosmetics, parabens are used to extend a product’s shelf life. While there’s no conclusive research to show that they’re dangerous, some studies suggest parabens can interfere with the body’s endocrine, or hormonal system, as well as increase the sensitivity of your skin.

Silicones. Ending in ‘cone’ (eg dimethicone) and ‘siloxane’ (trisiloxane), silicones are used in products to coat hair in a waterproof film that makes it appear shiny and feel silky. However, if used regularly, silicone-based products can lead to a build-up of silicone which has the adverse effect of preventing conditioner from penetrating the hair shaft.

Adam Gore, founder of, and chief groomer at Birmingham barbershop Barberology also recommends steering clear of oil-based conditioners, “which don’t work well on men’s hair as they tend to weigh it down and make it harder to style.”

Remember to always read the label, too. Since not everyone’s definition of “natural” or “organic” is the same, so too not every natural, organic shampoo is entirely free from potentially irritating and/or harmful ingredients.

Hairstyling

Now that we’ve covered the basics of building a solid foundation for healthy hair, it’s time to talk about how to make the most of it.

But first, some hairstyling housekeeping:

Less is more. As one old Brylcreem advert put it: ‘Just a little dab’ll do ya’. That is to say that, while you can always add more product, you can’t take excess away, short of, you know, washing your hair and starting all over again. This applies to all styling products, no matter how light and soluble they are. Use only enough to get your hair where you want it to go.

Take a break. While styling products are great for achieving looks you couldn’t otherwise achieve, overuse can actually negatively affect the condition of your hair. “Give your hair rest days when possible,” says barber Nick Campbell. “If you wash, dry and use styling product on your hair daily, you should aim to give your hair one or two days rest per week so that it has a chance to ‘breathe’ free from products.”

The Best Hairstyling Products

Pomade

Essential for slick, high-shine hairstyles that require cement-level hold, pomade is a thick, viscous product perfect for creating quiffs, pompadours and sharp, and Don Draper-esque side partings.

Pomades can be split into two main types: oil-based and water-based. Oil-based pomades offer supreme hold, but can require several shampoos to wash out, while lighter water-based pomades sacrifice some of that strength for ease of removal. Both are the hairstyling equivalent of superglue, and best used on medium to thick hair to create ambitious styles with a lot of height.

N.B. Do not use pomade on exceptionally fine and/or thinning hair. It tends to clump hair together, which – coupled with its sheen – can highlight sparse or bald areas of the scalp.

Styling Cream

For men who like a light-touch finish, styling cream adds a subtle shine to your locks while guaranteeing a low to–at best–medium hold.

Of all men’s hairstyling products, cream is the one that most closely resembles sebum (which, if you recall from earlier, is your hair and scalp’s natural moisturiser), so it’s best for men who want to replicate that softened, frizz-free look you get from not washing your hair for a day or two.

Definitely not one for sculpting skyscraper styles, most styling creams won’t support so much as an upswept fringe. Because of this lightness, they’re a must for men with very fine and/or thinning hair whose thatch needs a product that won’t weigh it down.

Gel

A jelly-like substance used to hold and dress hair, gel is arguably the most popular men’s hairstyling product on the market. It’s also, sadly, the most frequently abused.

Despite its ubiquity, gel really isn’t the everyday styling product many men believe it to be. In fact, unless you opt for a mohawk or manga-inspired spiky mound on a daily basis, a strong-hold, high-shine hair gel is probably one of the worst products you could (mis)use. Sure, it gives good hold and an eye-catching wet-look finish, but when used as a way to lightly shape hair or sweep up a fringe – which is what many men born in the 1980s were led by ads to believe gel was intended for – it leaves your head in a mess of leaden, lifeless and frozen-solid strands.

For fans of the aforementioned styles, gel still has a place in your wash bag, though you should remember to always apply sparingly. For everyone else, there’s literally anything else.

Paste

Like a cross between styling cream and pomade, hair paste is a thick, yet highly pliable styling product that lends your hair a textured look, while also offering a medium-to-strong hold.

A true all-rounder, paste is versatile enough to be used on short, medium and long hair (of all thicknesses) to create a slew of different styles ranging from a lightly shaped fringe to – when used in conjunction with a hair dryer – more voluminous styles such as a loose quiff.

Most pastes leave hair with a matte finish (though there are slightly shinier options on offer, too) and, being water-based, they tend to wash out pretty easily as well.

Wax

Somewhere between a gel and a pomade, wax offers better hold than the former, but is more manageable (and washes out more easily) than the latter.

Wax is perhaps best thought of as a pomade, but weaker. So it’s a shoo-in for slick and/or vertiginous styles usually only achievable with pomade, although it offers a less soldered, more flexible finish. If you’re partial to a quiff, pompadour, side parting or slick-back, but want a more textured, less pristine take on your chosen style, then wax is one to add to your shopping list.

Bear in mind that although wax is not as thick and heavy as pomade, it still isn’t a great option for thinning or curly hair that hasn’t already been heat-styled.

Clay

A drier, duller and less glue-like alternative to pomade and wax, hair clay is the perfect product for creating medium- to strong-hold styles with a matte finish – think loose quiffs and bed-head styles with a highly textured appearance.

Like paste and wax, clay can be reworked slightly hours after application, but not quite to the same extent as its more pliable counterparts; hold-wise it functions more like a natural-looking pomade.

It’s also worth noting that hair clay is formulated with actual clay (usually bentonite or kaolin, which are both naturally occurring substances), which swells to dial up your hair’s volume, giving a welcome boost to its overall body and shape.

There’s also some evidence to suggest that clay’s active ingredient detoxifies your hair and scalp, helping to draw out metals and toxins, while also delivering much needed minerals such as sodium, potassium and calcium.

Sea Salt Spray

While it might sound like something that belongs in your fridge’s condiment drawer rather than your bathroom cabinet, sea salt spray is in fact a relatively new men’s hairstyling essential.

Formulated with, you guessed it, salt, this known texture-booster is used to recreate that lightly tousled look your hair gets after a day spent relaxing on the beach. The spray’s salt soaks up oil, volumising your locks and enhancing their natural kinks and curls. Simply spritz onto your hair, work through with your fingers to shape and you’re good to go.

Especially useful for fine and/or thinning hair, salt spray makes your hair appear thicker and more richly textured. As it’s light, it makes a good styling base for bigger styles too, so you might want to try applying it before deploying something heavier like a pomade or wax for extra support and volume. Don’t overdo it though: like anything salty it tends to dehydrate, so excessive use can cause your hair to become dry and brittle.

Hairspray

Not just for your gran, hairspray is a must for styles that need some serious hold. Made from a blend of polymers, hairsprays provide structural support for hair, helping it to retain its shape while also adding a healthy dose of shine.

Unlike its listmates here, hairspray is more supporting act than main event. Rather than a styling product in and of itself, it’s designed to be used at the end of styling to bolster whatever shape you’ve created, helping ‘set’ the style so that it won’t wither away within a few hours.

Hairspray comes in a variety of strengths, from flexible- to medium- to strong-hold, but unless you’re looking to add beauty pageant-level shine to your hair, it’s pointless using anything other than the strong stuff.

Top tip: use only when your style needs cementing, and spray liberally, taking care not to drop dead from fumes before the world gets to see your ‘do.

Hairstyling Accessories

Hair Dryer

While most men manage perfectly well without one, a hair dryer will come in handy when: drying hair that’s not short i.e. more than a few inches long; if you want to lend your hair some lasting shape and volume; or if you want to create heavily structured styles such as quiffs and pompadours.

When it comes to purchasing a good one, there are three key things to look out for: a wattage of 1800 or more (a higher wattage means a more powerful dryer, which means faster drying, which in turn means less damage done to hair); ceramic and tourmaline technologies (the former adds shine while preventing hair from frizzing; the latter generates negative ions to reduce drying time and static); and additional features such as attachments for styling and a ‘cool shot’ button, which can be used at the end of styling to blast hair with cool air to help set it in place.

Comb

Invaluable, whatever your hair type, a good comb not only serves as an effective styling tool, but also exfoliates the scalp, stimulates the production of sebum and increases blood flow to the area to help circulate nutrients important for hair health.

Avoid metal combs (which have edges so sharp that they can lacerate hair strands), and instead look for saw-cut horn or plastic ones which have teeth that are individually cut-in–rather than moulded for a smoother, less abrasive effect.

Make sure too, to find a comb that’s made for your hair type. Remember: the thicker the hair, the wider the tooth. If you have thin, straight hair, a fine-tooth comb works well, but you’ll need a wide-tooth one to tame thick, wavy or curly hair.

Brush

If you have medium-length or long hair, it’s best to use a brush, rather than a comb, to groom your hair. The main reason for this is that sebum produced by the scalp needs help in reaching the full hair shaft by being brushed from the root right down to the tip.

Now, while you could technically do that with a comb, it makes a lot more sense to reserve your comb for spot-detangling and use the brush for the bulk of the work instead. Plus, if you choose the right one, you’ll also have a powerful styling tool at your disposal.

To that end, a paddle or vent brush is your best bet. Both of these brush types are easy to use when dry brushing or when styling the hair in combination with product and/or a hair dryer (though the vent does have the slight advantage of being slightly more slender and manoeuvrable).

[iwantingsbuzz-blog]

three ways to make use of Broccoli Stalks or Broccoli Stems

Don’t discard your broccoli stalks! They're positively tasty, and I’ve got three quick and easy broccoli stem dishes obtainable. 

Are Broccoli Stems Edible?

Growing up, my mother would always toss the broccoli stalks, thus I simply assumed they were inedible or otherwise not tasty. I became wrong! In investigating for my book, , I noticed not only are you able to consume broccoli stems, however they are so great I’d instead eat the stem very first after that determine what to do with the florets. (I’ll use broccoli stalk and broccoli stem interchangeably inside article…they’re the same!). 

three straight ways to Use Broccoli Stalks or Broccoli Stems 

we made a fast video tutorial to show you how to cook with broccoli stalks. The recipes tend to be super quick, and I’ve included them underneath the video clip. 

Broccoli Stalk Recipe 1: Broccoli Stem Chips

They are nearly sharp and crunchy like potato chips, however they are in the same way crave-worthy. Covered in almond flour and red sodium these will go away rapidly. It's my job to make these simultaneously I’m making roasted broccoli florets, which is indeed quite much like my most useful Roasted Broccoli Recipe – the sole distinction is i needed to evaluate making use of a lesser temperature (350F instead of 400F,) as I just had additional virgin olive oil available, which includes less smoke point. 

Idea from The Actual Food Grocery Guide

When preparing with natural oils, never temperature an oil above it’s smoke point (actually the heat where it smokes – you might have seen this occur if you ever forgot a pan of oil regarding stove top). Extra virgin olive oil has a reduced smoke point (within the appx. 325F-375F range), while virgin coconut oil can endure somewhat higher conditions (up to about 425F). Therefore, we advise my consumers to use extra virgin coconut oil mostly for raw arrangements or low temperature cooking, and virgin coconut oil for low-medium heat cooking. For a far more detailed explanation of essential oils, and also the best (and worst) oils for every single cooking method, check-out my book, The Real Food Grocery Guide. 

Save Recipe

2 broccoli stalks

1 clove garlic, minced

1-2 tsp. olive oil

pink salt

black pepper

2-3 tsp. almond flour

Preheat the range to 350 F.

Cut the broccoli stalk into ¼ - inch cuts. Added a bowl and ready aside.

Chop the garlic and add it into the broccoli stems.

Add a drizzle of essential olive oil, and a pinch of red salt and black pepper. Make use of your fingers or spoons to mix every thing and evenly coat the chips.

Lay the potato chips flat on a baking sheet.

Bake for quarter-hour.

Remove through the oven, sprinkle almond flour ahead, and make use of two spoons to flip the chips so they’re all covered. Pop back to the range for the next ten minutes.

Remove through the range, allow cool off two mins before providing. Include extra salt-and-pepper, to taste, if required.

Broccoli Stalk Recipe 2: Broccoli Rice aka Paleo Rice

We frequently state that merely cutting veggies differently makes them feel like a completely various food. This broccoli rice is a case in point. As you can also “rice” the florets, we find there was never ever too little broccoli floret meals, and it’s the stem which left and will typically think it is’s means into the garbage can. But, not any longer! 

Simply chop the stems and pop all of them in blender or meals processor generate a rice like surface. You can then either liquid saute or saute with garlic and olive oil (and chiles, maybe), for a fun and colorful side dish. This goes really with salmon or seafood in general, and myself, i really like sauteeing this with onions and chiles, after that incorporating eggs to produce a flavorful broccoli scramble. 

Broccoli Stem Rice Recipe

Protect Recipe

2 broccoli stems/ stalks, chopped into 1/2 inch slices

1 clove garlic, chopped

1 tsp. jalapeno or chiles, minced (optional)

2 tsp olive oil

1 Tbsp water, and much more as needed

pink sodium, to taste

black pepper, to taste

Chop the stalk into ¼ - inch thick pieces, and enhance a food processor or blender. (If using a top rate blender, process on low accelerate to 4).

Pulse or blend the broccoli stem pieces until a rice-like texture is accomplished.

On the stove, heat a pan over moderate temperature you can add a drizzle of oil to coating the base of the pan.

Add the garlic and chile pepper (if using). Cook for 30-60 seconds, until fragrant, you can add the broccoli rice and make use of a spoon to construct evenly within the cooking pan. Add liquid, and a pinch of green salt and black colored pepper, stir when, then let saute for 5-7 mins, stirring sometimes, until broccoli rice is soft.

Taste, and include salt and pepper as needed, before serving.

Broccoli Stalk Recipe 3: Broccoli Stem Noodles

Broccoli stem noodles tend to be incredibly good. Today, Everyone loves spiralized veggies, however these broccoli stem noodles? Next degree. These are the perfect surface – they really hold up like al dente pasta – as they are refreshingly savory (we look for myself spirlizing countless zucchini – that we look for also watery and soft whenever prepared – and nice root vegetables, like beets, carrots, and sweet potatoes, so this was a welcome modification). 

It creates myself want to go right to the grocery store and get all of the stems the produce manager probably threw in the garbage while organizing a display of “broccoli crowns”. These broccoli stem noodles would in addition get so well with typical Asian sauces or flavors, like sesame, soy sauce, ginger, and scallions, too. 

Save Recipe

2 broccoli stalks, additional "branches" eliminated to produce a cylinder shape

1 clove garlic

2 tsp. olive oil

2 Tbsp. liquid, more as needed

Pink Salt, to taste

Black Pepper, to taste

Spiralize broccoli into dense noodle-like strands.

In a pan on medium/low heat, add sufficient coconut oil to cover the base of the pan.

Add chopped garlic and prepare for 30-60 moments before adding broccoli noodles.

Add liquid, pink salt, and black pepper. Stir really. Cook for 7 mins, stirring periodically, and including more water, 1 tablespoon at any given time, as required, to prevent sticking to the pan.

whenever noodles tend to be smooth, yet firm, pull to a bowl. Taste, and season with additional salt and pepper, as needed.

The post Broccoli Stalk Recipes showed up first on Maria Marlowe.

[sherristockman]

Veggies Work Better Than Drugs for Kidneys Dr. Mercola By Dr. Mercola Say you're told you have kidney disease. Knowing these vital organs remove waste and toxins from your system, stimulate the production of red blood cells and regulate your blood pressure, you know you need to do something fast. It's very likely that one of the first things your doctor will do is put you on a regimen of medications. But a new, five-year study just emerged revealing that one of the best things you can do for your kidneys is to eat three or four servings of vegetables and fruits daily. Not only can they help you regain your health but also may help save you money on medical costs, including medication. In fact, eating healthy fruits and vegetables could help cut your drug costs by as much as 50 percent. Eating the Right Foods Improves Your Kidney Function You might be wondering how that works. According to the study at the University of Texas, it starts with a shift in nutrition. Certain foods help you manage your blood pressure better than others and, at the same time, improve several other aspects of your health, potentially initiating healthier readings in things like systolic blood pressure. The five-year study showed that a positive change in diet lowered the systolic blood pressure of subjects with kidney disease better than those who opted for medication. U.S. News reported that the study tracked a small number of participants with kidney concerns so researchers could compare standard medical treatment outcomes with nutritional intervention. The goal of the scientists was to determine who did better — the people in the drug group or those in the food group. The two gauges were not only which did better at naturally decreasing blood pressure but also whether or not using food to do it could make any difference in costs. You already know the outcome. Healthy food prevailed, hands down. Study participants showed improvement the first year, and drug costs lowered every year thereafter, saving an average total of $153,000 for the veggie group over the span of the five-year study.1 Dr. Nimrit Goraya, study author and program director for nephrology at Baylor Scott & White Healthcare in Temple, Texas, said that for people with kidney disease — or those wanting to prevent it — the importance of eating the right foods rather than settling for medications was "huge." Other studies show that taking blood pressure drugs may increase your risk of death. Vegetables and Exercise — Stunning Findings for Blood Pressure A 28-study review at the University of Sao Paulo, Brazil, involving more than 1,000 patients on kidney dialysis, resulted in more very promising statistics. Scientists found that those who regularly employed both aerobic and resistance (strength) training exercises lowered their blood pressure readings significantly.2 Lona Sandon, clinical nutrition program director at the School of Health Professions at UT Southwestern in Dallas, noted that three or four servings of veggies and fruits, depending on the type, make all the difference: "It is remarkable what fruits and vegetables can do, along with a little exercise. Blood pressure meds come with many side effects that may leave people feeling sluggish, or other problems. The side effects of fruits and vegetables and exercise is better health. When people have access to healthy foods, they can change their health. And especially when they eat the recommended amounts that were provided to them in the study."3 High Blood Pressure: the Second-Highest Cause of Kidney Failure A few years ago, the U.S. Centers for Disease Control and Prevention (CDC) announced that high blood pressure fatalities were on the rise. Many people don't realize that the kidneys and circulatory systems work together to prevent high blood pressure (HBP), aka hypertension. As the American Heart Association4 reveals, kidney damage from high blood pressure occurs three ways: First, HBP causes artery damage. The dense blood vessels and arteries in kidneys mean that high amounts of blood flow through them, but because this disease weakens them, adequate blood can't be delivered to kidney tissue. Blood doesn't filter properly through damaged kidneys. Miniscule, finger-like nephrons filtering your blood get their supply through even smaller, hair-like capillaries, but with kidney damage, they don't get the oxygen or nutrients they require. Hormones, acids, salts and other fluids in your body are left unregulated. Blood pressure is also unregulated and doesn't produce an important hormone for it to self-regulate, beginning a downward spiral. More arteries become blocked and stop functioning, causing kidney failure. This all sounds pretty grim, but the important thing to remember is that this usually happens gradually over several years — and it can be prevented. In the U.S. every third person aged 65 and older has chronic kidney disease, or CKD. Most don't progress toward advanced stages because they succumb to end-stage renal disease first, even if they have stage 4 CKD, a 2014 study in the journal Clinical Practice reveals.5 An Italian study found that consuming just 7 grams a day of protein led to a reduction in kidney failure. Perhaps more importantly, an argument was made that a low-protein diet is far preferable to one containing excessive protein.6 That said, you may need to restrict your protein intake. About one-half gram of protein per pound of lean body mass is all you need. Fructose should only be eaten in small amounts — about 25 grams or 6 teaspoons — per day (in spite of the fact that the American Kidney Fund allows for as much as 40 to 50 grams). DaVita, a kidney education website, notes: "Researchers are discovering more and more links between chronic diseases inflammation and "super foods" that may prevent or protect against undesirable fatty acid oxidation, a condition that occurs when the oxygen in your body reacts with fats in your blood and your cells. Oxidation is a normal process for energy production and many chemical reactions in the body, but excessive oxidation of fats and cholesterol creates molecules known as free radicals that can damage your proteins, cell membranes and genes."7 Besides kidney disease, some of the diseases studies have associated with free radical damage include cancer, Alzheimer's disease, heart disease and other recurring and degenerative conditions. But foods containing antioxidants can help neutralize and protect your body from free radical damage. Foods containing phosphorous tend to promote kidney stone formation. Foods with high amounts of potassium, such as vegetables and seeds, are good choices, in moderation. Unfortunately, only 2 percent of people in the U.S. get adequate amounts of potassium, often because the others eat too many processed foods. The top 15 fruits, veggies and other foods8,9 containing potent antioxidants for a healthy balance between sodium, potassium and phosphorus include: ✓ Red bell peppers ✓ Cabbage, cauliflower and kale ✓ Asparagus, string beans and celery ✓ Garlic and onions ✓ Mushrooms ✓ Apples, pears peaches and cherries ✓ Watermelon ✓ Blueberries, strawberries, raspberries and cranberries ✓ Sweet potatoes ✓ Greentea ✓ Nuts and seeds ✓ Red and purple grapes ✓ Eggs ✓ Wild-caught Alaskan sockeye salmon ✓ Olive and coconut oils Be cautious about consuming the fruits on this list, as they can easily push you over the recommended amount of daily fructose. With the clean, healthy foods that help your body maintain and heal itself are foods that you should avoid, especially if you have kidney issues. If you drink soda or any beverage containing high fructose corn syrup or aspartame, stop! Those are chemically-contrived substances that can wreck even the best health. Pure water is the best beverage to put into your body, and if you haven't made this change already, you'll be surprised how much healthier you look and feel. Daily Superfood Love says: "Following a healthy lifestyle and eating the right foods for kidney health will keep your kidneys in shape for decades. Food has been proven repeatedly to turn the tide in many health scenarios – slowing and even stopping further damage to vital organs. A diet filled with powerful superfoods mop up free radicals caused by oxidation and lower inflammation. Study after study for every major disease shows that what you eat matters to how you look, how you feel, and how healthy you are on the inside."10 One way to monitor how you're doing is to check the color of your urine, which should be pale yellow. If it's darker than that, increase your water intake. What Causes Kidney Malfunction? More than 26 million people in the U.S. have chronic kidney disease. According to One Green Planet, kidney disease contributes to other diseases and health concerns: "Kidney disease is strongly linked to other major health issues such as diabetes, hypertension (high blood pressure) and heart disease. Many people who suffer obesity, autoimmune disease or urinary tract infections (UTI's) may also develop kidney disease within their lifetime. Anytime an overall strain is put on the body, the kidneys also take a major hit. Common signs of kidney problems include frequent urination, problems urinating, pain, burning, or constant thirst."11 There are two types of renal malfunction: one is acute kidney injury; the other is chronic kidney disease. • Acute kidney injury (AKI) occurs when there's a sudden reduction in blood flow, resulting in renal failure. In fact, the two terms are synonymous. Severe dehydration, an accident, surgery and even cumulative overdose (or purposeful) of such drugs as acetaminophen, ibuprofen, or naproxen could bring it on. Chronic inflammation, such as what takes place with diabetics or heart disease patients, infections (such as sepsis), blockages or allergic reactions could also cause renal failure. About half of AKI sufferers can be treated without permanent damage; the rest will likely require either a kidney transplant or dialysis, meaning that a machine filters your blood. Symptoms might include pain, weakness, lightheadedness, loss of appetite, nausea and vomiting, extreme thirst, and decreased urination. Interestingly, most acute kidney failure cases occur when people who are already being hospitalized for something else. • Chronic kidney disease (CKD) occurs over time, usually exacerbated by high blood pressure and diabetes. People who have been on lots of medications for an extended period of time are likely candidates, as are those abusing drugs or alcohol. A blocked renal artery may also irreparably damage your kidneys. Age, genetic abnormalities and illnesses such as cancer may influence this condition. Chronic cases may involve the symptoms for AKI to the point of nonfunction. High levels of phosphates in the blood and low levels of iron may occur at this stage. Most health practitioners advise that you eat plenty of vegetables, avoid sugar, drink adequate amounts of water and get crucial, regular exercise, which will not only be good for your kidneys, but may make a profound improvement in your health overall.

[farmdrop]

5 reasons you’ll never find real sourdough bread at the supermarket

Real sourdough bread in the wood-fired oven at BreadBread bakery in Brixton.

Supermarket ‘sourdough’ is a con (hear, hear Joanna Blythman). With only three ingredients - flour, water, salt - real sourdough bread is plain and simple, just how bread should be. And yet, we’re living in a time when the bread we buy has never been more complicated. The increase in sales of the tangy, complex-flavoured, actually-fills-you-up sourdough stuff made by artisans up and down the country has prompted supermarkets and industrial bakers to produce their own versions. However, what they don’t mention, is that these versions are fake. Consumers are duped into thinking the word ‘sourdough’ on a label means they’re buying the real thing, not realising that these loaves are far from it, and can come with some potential serious health consequences too. Big baking industry has already changed how bread is made in this country (making it super-fast and filled with additives). Now they’re trying to jump on the bandwagon by mimicking the real deal in guise of ‘sourdough’. With no legal definition of sourdough (and retailers not obliged to list the ingredients of breads baked in-store), it’s time to clear things up. Here’s the truth about your supermarket loaf and why you won’t find a real sourdough in one:

1. It takes time, (we’re talking days)

A true sourdough is never quick to produce, which goes against all the principles of the classic industrial supply chain supermarkets live by. The slow process required to make proper sourdough bread is what helps make the bread easier to digest and can help those with intolerances. Yet, because mass-production means making a lot in little time, big bakers speed up the process by adding commercial yeast, along with other ingredients, to optimise their speedy product. Modern authentic sourdough bread is made in the same way as it was thousands of years ago in a process that demands the slow fermentation of a simple dough made with the golden trio of ingredients. Our bakers at BreadBread produce loaves that need 24-hours just for the fermentation part. You could say that all that’s needed is flour, water, salt, and time - imagine the horror in the supermarket boardroom at that.

2. It needs to be natural

What defines ‘sourdough’? If you’re a real artisan baker (where skill, time and quality ingredients are important for you), sourdough is a method of leavening bread using natural, wild yeasts and lactobacilli bacteria naturally present in ground grain and not commercially produced yeasts and an arsenal of undeclared additives - aka, ‘processing aids’ that can include extra yeast for speed, extra fat for softness, emulsifiers for bigger loaves and preservatives for a longer shelf-life and, importantly, can be used in any type of bread. That’s right, that’s the same stuff that goes into a light-as-air loaf of white sliced. If you’re a supermarket, and you don’t need to disclose your ingredients, then this pretty much means anything. How can you be sure a loaf like this is actually anything that resembles the real thing, when there’s no legal definition? The proof will be in the taste, when you wonder: where’s the sour in the sourdough? Where’s the moreish stoneground flour flavour, the satisfying crust and chewy texture? Where’s the natural beauty behind everything that makes real sourdough bread so bloomin’ delicious?

3. It’s not cheap

There are many reasons why cheap sourdough simply doesn’t exist. The process to make it isn’t fast, so the ‘time-is-money’ approach just doesn’t work here. With a loaf naturally containing so few ingredients, any artisanal baker worth their (third ingredient) salt will take huge pride in selecting the best ones for the job. Organic British-grown and stone-ground flour sourced from a local mill using traditional grains and traditional methods is more expensive than imported, commercially produced flour used in mass-produced bread. The former is also packed with flavour, the latter, not so much. To make sourdough properly also requires the actual hands of an actual baker (goodbye Chorleywood Process). Which leads us to….

4. It demands skill

A true sourdough bread begins with a ‘starter’ - a mixture of flour and water. This mixture is fermented over several days with further additions of flour and water where wild yeasts present in the air and lactobacilli bacteria naturally present in ground grain are left to do their thing. Whilst the process itself is simple - you don’t need a ton a equipment beyond what’s in your kitchen - it can take a little learning to know what you’re doing. Bakers add this starter to their dough and leave their loaves to rise over several hours, letting the magic come in the creative process of getting that lactic acid tang or rye to wheat ratio just right. Did you know centuries-old sourdough starters are used in baking today, thanks to generations of skilled bakers? The team at BreadBread are proud to use a mighty 500-year-old mother starter in their sourdoughs. And because the starter (when fed correctly and housed in the right conditions) can be lovingly kept alive, it means you’re literally eating a piece of history. Pass the butter.

5. It won’t last 3 months

And thank goodness for that. Andrew Whitley, the Cumberland baker who co-founded the Real Bread Campaign in 1990, recalls the time he “kept a loaf of wrapped sliced bread for three months without it losing its squishy texture, or going mouldy” and called it “a defiance of nature: it’s an abuse of language to call it freshness.” Whilst we haven’t conducted our own rigorous testing of exactly how long a supermarket ‘sourdough’ will last, you can be sure that by cutting the long fermentation process, the result will need something to help it have a shelf-life. Real sourdough bread doesn’t go mouldy as such, just a bit hard, and that’s about it. So you won’t see it covered in a blanket of blue mould any time soon.

So there you have it, there really is no such thing as a supermarket ‘sourdough’. Our baker Giuseppe Mascali at BreadBread aptly puts it: “I just don’t think there is a shortcut to making this type of product. You have to have the right ingredients, the right skills and importantly, you have to take the time. I don’t think the supermarkets are able or willing to put any of that in.”

Say no to Sourfaux! Swap the mass-produced for the lovingly-made for a happier year with our #SupermarketSwap. Discover real sourdough bread baked by Brixton’s BreadBread bakery at Farmdrop.