Top 10 Health Benefits of Eating Kale
BY ALISON LEWIS
APRIL 2, 2012 3:30 PM EDT
Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Five types of food rich in good fats
Posted in: Healthcare News
Published on February 18, 2012 at 6:05 AM
Contrary to the belief that eating low fat food will make you lose weight and live a healthier lifestyle, what really matters is the type of fat that you eat.
Our bodies need fat as a source of energy and to manufacture tissues and hormones. Even though we give great emphasis on how to lose fat through exercise or our diet, an intake of fat is also necessary for our body to function.
Split into monosaturated and polyunsaturated, the ‘good’ type are unsaturated fats which are found predominantly in plant foods such as fruit, seeds, nuts and vegetables. Certain long chain Omega 3 fats in foods such as oily fish and flaxseed can help to prevent against certain cancers, heart disease and depression.
Here are five types of food rich in the good fats:
For cooking, use canola or rapeseed oil. The lighter oil is much better for cooking than the more popular olive oil and has a better omega 3 to 6 ratio.
Grind hemp seeds to make milk or oil. The oil is of high nutritional value because it has a high omega 3 ratio
Avocado is a great replacement for butter on a sandwich
Nuts which can be eaten whole or processed
Oily fish such as salmon, tuna or mackerel
Saturated, the ‘bad’ type, are found in items such as butter, the fat on meats, fatty meat products, full fat dairy food and takeaway meals. Trans fats (Hydrogenated Vegetable Oils) also fall into this category and fats are found in a number of processed food including cakes, biscuits and pastries.
Cutting out the bad fats means cutting out snacking and in that effort Slimsticks can help. Taking Slimsticks helps to curb craving and ensures users don’t fall for the urge to eat processed snacks or foods that contain high levels of saturated fat.
Registered dietitian and nutritional advisor for Slimsticks, Jane Freeman says: “Nutritionally, reducing saturated fat intake is a good strategy for reducing calories however; some fats should be eaten as they form an important part of a healthy diet. Omega 3 fatty acids are particularly good for you, which you’ll find in oily fish and in rapeseed oil. When assessing your diet don’t cut out fat that will limit the fat soluble vitamins.”
Fats and Cholesterol
It’s time to end the low-fat myth. That’s because the percentage of calories from fat that you eat, whether high or low, isn’t really linked with disease. What really matters is the type of fat you eat.
Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat.
“Good” fats—monounsaturated and polyunsaturated fats—lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
“Bad” fats—saturated and, especially, trans fats—increase disease risk. Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil.
The key to a healthy diet is to choose foods that have more good fats than bad fats—vegetable oils instead of butter, salmon instead of steak—and that don’t contain any trans fat.
The low-down on low-fat
“Low-fat,” “reduced fat,” or “fat-free” processed foods are not necessarily healthy. One problem with a generic lower-fat diet is that it prompts most people to stop eating fats that are good for the heart along with those that are bad for it. And low-fat diets are often higher in refined carbohydrates and starches from foods like white rice, white bread, potatoes, and sugary drinks.
When food manufacturers take out fat, they often replace it with carbohydrates from sugar, refined grains, or starch. Our bodies digest these refined carbohydrates and starches very quickly, causing blood sugar and insulin levels to spike and then dip, which in turn leads to hunger, overeating, and weight gain.
Over time, eating lots of “fast carbs” can raise the risk of heart disease and diabetes as much as—or more than—eating too much saturated fat.
So when you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils—not with refined carbohydrates.
Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, for most people dietary cholesterol isn’t nearly the villain it’s been portrayed to be. Cholesterol in the bloodstream, specifically the bad LDL cholesterol, is what’s most important. And the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet—not the amount of cholesterol you eat from food.
5 Quick Tips: Choosing Foods with Healthy Fats
1. Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or roasted vegetables with an olive oil-based vinaigrette, such as this recipe for oregano-garlic vinaigrette, or savory almond-based pesto.
2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans free. The label should say “0” (zero) on the line for trans fat; you should also scan the ingredient list to make sure it does not contain partially hydrogenated oils. In restaurants that don’t have nutrition information readily available, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat—many already have.
3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils. Even better, use a liquid plant oil whenever possible; refrigerated extra virgin olive oil makes a great spread for toast.
4. Eat at least one good source of omega-3 fats each day. Fatty fish (such as salmon and tuna), walnuts, and canola oil all provide omega-3 fatty acids, essential fats that our bodies cannot make. Omega-3 fats, especially those from fish, are very beneficial for the heart. Read more about omega-3 fatty acids and why they are so important to good health.
5. Cut back on red meat, cheese, milk, and ice cream. Red meat (beef, pork, lamb) and dairy products are high in saturated fat. So eat less red meat (especially red processed meat, such as bacon), and choose fish, chicken, nuts, or beans instead. If you do eat red meat, choose lean cuts and keep the amounts low.
Low-fat and reduced-fat cheeses are often not so low in fat—and are often higher in sodium than regular cheese. So it is best to choose the cheese you like and savor it in small amounts.
Read an in-depth article about fats, cholesterol and health.
Read why Harvard’s new Healthy Eating Plate recommends healthy plant oils—olive, canola, sunflower, safflower, corn, soy, and more—for cooking, on salad, and at the table.
Count on Yoga: 38 Ways Yoga Keeps You Fit
By Timothy McCall, M.D.
1 Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.
2 Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.
3 Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.
4 Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.
5 Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of backbends, forward bends, and twists, you’ll help keep your disks supple.
6It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol (see Number 11) may help keep calcium in the bones.
7 Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released. Inverted poses, such as Headstand, Handstand, and Shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs from heart or kidney problems. Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.
8 When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.
9 When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.
10 If you’ve got high blood pressure, you might benefit from yoga. Two studies of people with hypertension, published in the British medical journal The Lancet, compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number—and the higher the initial blood pressure, the bigger the drop.
11 Yoga lowers cortisol levels. If that doesn’t sound like much, consider this. Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. If your cortisol levels stay high even after the crisis, they can compromise the immune system. Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, excessive cortisol has been linked with major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with the laying down of new bone), high blood pressure, and insulin resistance. In rats, high cortisol levels lead to what researchers call “food-seeking behavior” (the kind that drives you to eat when you’re upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.
12 Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. While it’s not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners.
13 Move more, eat less—that’s the adage of many a dieter. Yoga can help on both fronts. A regular practice gets you moving and burns calories, and the spiritual and emotional dimensions of your practice may encourage you to address any eating and weight problems on a deeper level. Yoga may also inspire you to become a more conscious eater.
14 Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways: by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. Get your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.
15 An important component of yoga is focusing on the present. Studies have found that regularyoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better—probably because they’re less distracted by their thoughts, which can play over and over like an endless tape loop.
16 Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs—comprising what Herbert Benson, M.D., calls the relaxation response.
17 Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls. For the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all. For the rest of us, postures like Tree Pose can make us feel less wobbly on and off the mat.
18 Some advanced yogis can control their bodies in extraordinary ways, many of which are mediated by the nervous system. Scientists have monitored yogis who could induce unusual heart rhythms, generate specific brain-wave patterns, and, using a meditation technique, raise the temperature of their hands by 15 degrees Fahrenheit. If they can use yoga to do that, perhaps you could learn to improve blood flow to your pelvis if you’re trying to get pregnant or induce relaxation when you’re having trouble falling asleep.
19 Do you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen? These unconscious habits can lead to chronic tension, muscle fatigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress and worsen your mood. As you practice yoga, you begin to notice where you hold tension: It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.
20 Stimulation is good, but too much of it taxes the nervous system. Yoga can provide relief from the hustle and bustle of modern life. Restorative asana, yoga nidra (a form of guided relaxation), Savasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses, which provides downtime for the nervous system. Another by-product of a regular yoga practice, studies suggest, is better sleep—which means you’ll be less tired and stressed and less likely to have accidents.
21 Asana and pranayama probably improve immune function, but, so far, meditation has the strongest scientific support in this area. It appears to have a beneficial effect on the functioning of the immune system, boosting it when needed (for example, raising antibody levels in response to a vaccine) and lowering it when needed (for instance, mitigating an inappropriately aggressive immune function in an autoimmune disease like psoriasis).
22 Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient. A 1998 study published in The Lancet taught a yogic technique known as “complete breathing” to people with lung problems due to congestive heart failure. After one month, their average respiratory rate decreased from 13.4 breaths per minute to 7.6. Meanwhile, their exercise capacity increased significantly, as did the oxygen saturation of their blood. In addition, yoga has been shown to improve various measures of lung function, including the maximum volume of the breath and the efficiency of the exhalation.
Yoga also promotes breathing through the nose, which filters the air, warms it (cold, dry air is more likely to trigger an asthma attack in people who are sensitive), and humidifies it, removing pollen and dirt and other things you’d rather not take into your lungs.
23 Ulcers, irritable bowel syndrome, constipation—all of these can be exacerbated by stress. So if you stress less, you’ll suffer less. Yoga, like any physical exercise, can ease constipation—and theoretically lower the risk of colon cancer—because moving the body facilitates more rapid transport of food and waste products through the bowels. And, although it has not been studied scientifically, yogis suspect that twisting poses may be beneficial in getting waste to move through the system.
Peace of Mind
24 Yoga quells the fluctuations of the mind, according to Patanjali’s Yoga Sutra. In other words, it slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problems—from migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacks—if you learn to quiet your mind, you’ll be likely to live longer and healthier.
25 Many of us suffer from chronic low self-esteem. If you handle this negatively—take drugs, overeat, work too hard, sleep around—you may pay the price in poorer health physically, mentally, and spiritually. If you take a positive approach and practice yoga, you’ll sense, initially in brief glimpses and later in more sustained views, that you’re worthwhile or, as yogic philosophy teaches, that you are a manifestation of the Divine. If you practice regularly with an intention of self-examination and betterment—not just as a substitute for an aerobics class—you can access a different side of yourself. You’ll experience feelings of gratitude, empathy, and forgiveness, as well as a sense that you’re part of something bigger. While better health is not the goal of spirituality, it’s often a by-product, as documented by repeated scientific studies.
26 Yoga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions. When you relieve your pain, your mood improves, you’re more inclined to be active, and you don’t need as much medication.
27 Yoga can help you make changes in your life. In fact, that might be its greatest strength. Tapas, the Sanskrit word for “heat,” is the fire, the discipline that fuels yoga practice and that regular practice builds. The tapas you develop can be extended to the rest of your life to overcome inertia and change dysfunctional habits. You may find that without making a particular effort to change things, you start to eat better, exercise more, or finally quit smoking after years of failed attempts.
28 Good yoga teachers can do wonders for your health. Exceptional ones do more than guide you through the postures. They can adjust your posture, gauge when you should go deeper in poses or back off, deliver hard truths with compassion, help you relax, and enhance and personalize your practice. A respectful relationship with a teacher goes a long way toward promoting your health.
29 If your medicine cabinet looks like a pharmacy, maybe it’s time to try yoga. Studies of people with asthma, high blood pressure, Type II diabetes (formerly called adult-onset diabetes), and obsessive-compulsive disorder have shown that yoga helped them lower their dosage of medications and sometimes get off them entirely. The benefits of taking fewer drugs? You’ll spend less money, and you’re less likely to suffer side effects and risk dangerous drug interactions.
30 Yoga and meditation build awareness. And the more aware you are, the easier it is to break free of destructive emotions like anger. Studies suggest that chronic anger and hostility are as strongly linked to heart attacks as are smoking, diabetes, and elevated cholesterol. Yoga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind. It also increases your ability to step back from the drama of your own life, to remain steady in the face of bad news or unsettling events. You can still react quickly when you need to—and there’s evidence that yoga speeds reaction time—but you can take that split second to choose a more thoughtful approach, reducing suffering for yourself and others.
31 Love may not conquer all, but it certainly can aid in healing. Cultivating the emotional support of friends, family, and community has been demonstrated repeatedly to improve health and healing. A regular yoga practice helps develop friendliness, compassion, and greater equanimity. Along with yogic philosophy’s emphasis on avoiding harm to others, telling the truth, and taking only what you need, this may improve many of your relationships.
32 The basics of yoga—asana, pranayama, and meditation—all work to improve your health, but there’s more in the yoga toolbox. Consider chanting. It tends to prolong exhalation, which shifts the balance toward the parasympathetic nervous system. When done in a group, chanting can be a particularly powerful physical and emotional experience. A recent study from Sweden’s Karolinska Institute suggests that humming sounds—like those made while chanting Om—open the sinuses and facilitate drainage.
33 If you contemplate an image in your mind’s eye, as you do in yoga nidra and other practices, you can effect change in your body. Several studies have found that guided imagery reduced postoperative pain, decreased the frequency of headaches, and improved the quality of life for people with cancer and HIV.
34 Kriyas, or cleansing practices, are another element of yoga. They include everything from rapid breathing exercises to elaborate internal cleansings of the intestines. Jala neti, which entails a gentle lavage of the nasal passages with salt water, removes pollen and viruses from the nose, keeps mucus from building up, and helps drains the sinuses.
35 Karma yoga (service to others) is integral to yogic philosophy. And while you may not be inclined to serve others, your health might improve if you do. A study at the University of Michigan found that older people who volunteered a little less than an hour per week were three times as likely to be alive seven years later. Serving others can give meaning to your life, and your problems may not seem so daunting when you see what other people are dealing with.
36 In much of conventional medicine, most patients are passive recipients of care. In yoga, it’s what you do for yourself that matters. Yoga gives you the tools to help you change, and you might start to feel better the first time you try practicing. You may also notice that the more you commit to practice, the more you benefit. This results in three things: You get involved in your own care, you discover that your involvement gives you the power to effect change, and seeing that you can effect change gives you hope. And hope itself can be healing.
37 As you read all the ways yoga improves your health, you probably noticed a lot of overlap. That’s because they’re intensely interwoven. Change your posture and you change the way you breathe. Change your breathing and you change your nervous system. This is one of the great lessons of yoga: Everything is connected—your hipbone to your anklebone, you to your community, your community to the world. This interconnection is vital to understanding yoga. This holistic system simultaneously taps into many mechanisms that have additive and even multiplicative effects. This synergy may be the most important way of all that yoga heals.
38 Just believing you will get better can make you better. Unfortunately, many conventional scientists believe that if something works by eliciting the placebo effect, it doesn’t count. But most patients just want to get better, so if chanting a mantra—like you might do at the beginning or end of yoga class or throughout a meditation or in the course of your day—facilitates healing, even if it’s just a placebo effect, why not do it?
COFFEE & CIGARETTES
1. Blue Day by Endah N Rhesa
2. Unattainable by Little Joy
3. Hell No by Sondre Lerche feat. Regina Spektor
4. Love Me Tender by Norah Jones feat. Adam Levy
5. Growing Up Beside You by Paolo Nutini
6. Love, Love, Love by Tristan Prettyman
7. Take It From Me by The Weepies
8. Mr. Blue by Catherine Feeny
9. The Story by Zee Avi
10. Sospesa by Malika Ayane
11. Service Bell by Grizzly Bear feat. Feist
12. She’s Mine by Brett Dennen
13. Henney Buggy Band by Sufjan Stevens
14. Love and Some Verses by Iron & Wine
15. I Am Trying To Break Your Heart by Wilco (not available for download)
16. Coffee Shop Blues by Alfonso Bassig
Cover art by Jon Ronquillo
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Download here: Coffee & Cigarettes: An EWWMixtape (Sendspace // ZIP file)
Please support the artists that you discover through Ellie’s Wicked Wednesday Mixtape. Buy their music in whatever format you like, buy their merchandise, and get tickets to their shows. The purpose of this segment (including this blog) is to introduce underappreciated music to a wider audience and supporting artists that deserve a bigger fanbase.
Eggs and Heart Disease
Long vilified by well-meaning doctors and scientists for their high cholesterol content, eggs are now making a bit of a comeback. While it’s true that egg yolks have a lot of cholesterol—and so may weakly affect blood cholesterol levels—eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.
A solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet. Recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals (1, 2) and can be part of a healthy diet. (Make sure to store eggs in the fridge and cook them until the whites and yolks are firm, to prevent food-borne illness. For more tips on how to reduce your risk of salmonella from eggs, visit the Center for Disease Control and Prevention’s website.)
People who have difficulty controlling their total and LDL cholesterol may want to be cautious about eating egg yolks and instead choose foods made with egg whites. The same is true for people with diabetes. In the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. (1) For people who have diabetes and heart disease, it is best to limit egg consumption to no more than three yolks per week.
This research doesn’t give the green light to daily three-egg omelets. While a 2008 report from the ongoing Physicians’ Health Study supports the idea that eating an egg a day is generally safe for the heart, it also suggests that going much beyond that could increase the risk for heart failure later in life. (3) You also need to pay attention to the “trimmings” that come with your eggs. To your cardiovascular system, scrambled eggs, salsa, and a whole wheat English muffin are a far different meal than scrambled eggs with cheese, sausages, home fries, and white toast.
Three eggs a day keep the doctor away!
The persistent myth that cholesterol causes heart disease has scared many of us away from eating eggs on a regular basis. But there is absolutely no research that links egg consumption to heart disease.
A recent review of the scientific literature published in Current Opinion in Clinical Nutrition and Metabolic Care clearly indicates that egg consumption has no discernible impact on blood cholesterol levels in 70% of the population. In the other 30% of the population (termed “hyperresponders”), eggs do increase both circulating LDL and HDL cholesterol.
You’ve probably been conditioned to believe that anything that raises LDL cholesterol (so-called “bad” cholesterol) should be avoided like the plague. But recent research suggests that it’s not the amount of cholesterol in an LDL particle (a.k.a. LDL cholesterol, or LDL-C) that drives heart disease risk, but instead thenumber of LDL particles in the bloodstream.
If anything, egg consumption is likely to protect against heart disease because it increases the proportion of large, buoyant LDL particles. Larger LDL particles can carry more cholesterol, which means fewer particles are needed overall. In other words, egg consumption may decrease LDL particle concentration, which is the most significant risk factor for heart disease.
Eggs one of the most nutrient-dense foods available. One egg provides 13 essential nutrients, all in the yolk (contrary to popular belief, the yolk is far higher in nutrients than the white).
Eggs are an excellent source of B vitamins, which are needed for vital functions in the body, and also provide good quantities of vitamin A, essential for normal growth and development.
The vitamin E in eggs protects against heart disease and some cancers; eggs also contain vitamin D, which promotes mineral absorption and good bone health.
Eggs are rich in iodine, for making thyroid hormones, and phosphorus, essential for healthy bones and teeth.
Eggs are also good sources of antioxidants known to protect the eye. Therefore, increased plasma concentrations of lutein and zeaxanthin in individuals consuming eggs are also of interest, especially in those populations susceptible to developing macular degeneration and eye cataracts.
There’s absolutely no reason to limit your consumption of eggs to three to four per week, as recommended by “heart-healthy” nutritional guidelines. In fact, consuming two to three eggs per day would provide a better boost to your health and protection against disease than a multivitamin supplement. Eggs truly are one of nature’s superfoods.
It’s important, however, to make sure that you buy organic, pasture-raised eggs. Studies show that commercially-raised eggs are up to 19 times higher in pro-inflammatory omega-6 fatty acids. Unfortunately, almost all eggs sold in supermarkets – even the organic eggs sold at chains such as Whole Foods and Wild Oats – are not truly pasture-raised. To find these eggs, check your local farmer’s market or visit the Eat Wild website to locate a source in your area.
On January 5th, 12 year old Taylor Smith passed away from complications with pneumonia. It left her parents, family, and friends absolutely devastated. She was a joyful child just like any other, full of life.
But it was after some time had passed that they made a discovery they’d never forget.
I was wrong.
One year ago I left the internet. I thought it was making me unproductive. I thought it lacked meaning. I thought it was “corrupting my soul.”
It’s a been a year now since I “surfed the web” or “checked my email” or “liked” anything with a figurative rather than literal thumbs up. I’ve managed to stay disconnected, just like I planned. I’m internet free.
And now I’m supposed to tell you how it solved all my problems. I’m supposed to be enlightened. I’m supposed to be more “real,” now. More perfect.
But instead it’s 8PM and I just woke up. I slept all day, woke with eight voicemails on my phone from friends and coworkers. I went to my coffee shop to consume dinner, the Knicks game, my two newspapers, and a copy of The New Yorker. And now I’m watching Toy Story while I glance occasionally at the blinking cursor in this text document, willing it to write itself, willing it to generate the epiphanies my life has failed to produce.
I didn’t want to meet this Paul at the tail end of my yearlong journey.
In early 2012 I was 26 years old and burnt out. I wanted a break from modern life — the hamster wheel of an email inbox, the constant flood of WWW information which drowned out my sanity. I wanted to escape.
I thought the internet might be an unnatural state for us humans, or at least for me. Maybe I was too ADD to handle it, or too impulsive to restrain my usage. I’d used the internet constantly since I was twelve, and as my livelihood since I was fourteen. I’d gone from paperboy, to web designer, to technology writer in under a decade. I didn’t know myself apart from a sense of ubiquitous connection and endless information. I wondered what else there was to life. “Real life,” perhaps, was waiting for me on the other side of the web browser.
My plan was to quit my job, move home with my parents, read books, write books, and wallow in my spare time. In one glorious gesture I’d outdo all quarter-life crises to come before me. I’d find the real Paul, far away from all the noise, and become a better me.
But for some reason, The Verge wanted to pay me to leave the internet. I could stay in New York and share my findings with the world, beam missives about my internet-free life to the citizens of the internet I’d left behind, sprinkle wisdom on them from my high tower.
My goal, as a technology writer, would be to discover what the internet had done to me over the years. To understand the internet by studying it “at a distance.” I wouldn’t just become a better human, I would help us all to become better humans. Once we understood the ways in which the internet was corrupting us, we could finally fight back.
At 11:59PM on April 30th, 2012, I unplugged my Ethernet cable, shut off my Wi-Fi, and swapped my smartphone for a dumb one. It felt really good. I felt free.
A couple weeks later, I found myself among 60,000 ultra-Orthodox Jews, pouring into New York’s Citi Field to learn from the world’s most respected rabbis about the dangers of the internet. Naturally. Outside the stadium, I was spotted by a man brandishing one of my own articles about leaving the internet. He was ecstatic to meet me. I had chosen to avoid the internet for many of the same reasons his religion expressed caution about the modern world.
"It’s reprogramming our relationships, our emotions, and our sensitivity," said one of the rabbis at the rally. It destroys our patience. It turns kids into "click vegetables."
My new friend outside the stadium encouraged me to make the most of my year, to “stop and smell the flowers.”
This was going to be amazing.
I dreamed a dream
And everything started out great, let me tell you. I did stop and smell the flowers. My life was full of serendipitous events: real life meetings, frisbee, bike rides, and Greek literature. With no clear idea how I did it, I wrote half my novel, and turned in an essay nearly every week to The Verge. In one of the early months my boss expressed slight frustration athow much I was writing, which has never happened before and never happened since.
I lost 15 pounds without really trying. I bought some new clothes. People kept telling me how good I looked, how happy I seemed. In one session, my therapist literally patted himself on the back.
I was a little bored, a little lonely, but I found it a wonderful change of pace. I wrote in August, “It’s the boredom and lack of stimulation that drives me to do things I really care about, like writing and spending time with others.” I was pretty sure I had it all figured out, and told everyone as much.
As my head uncluttered, my attention span expanded. In my first month or two, 10 pages of The Odyssey was a slog. Now I can read 100 pages in a sitting, or, if the prose is easy and I’m really enthralled, a few hundred.
I learned to appreciate an idea that can’t be summed up in a blog post, but instead needs a novel-length exposition. By pulling away from the echo chamber of internet culture, I found my ideas branching out in new directions. I felt different, and a little eccentric, and I liked it.
Without the retreat of a smartphone, I was forced to come out of my shell in difficult social situations. Without constant distraction, I found I was more aware of others in the moment. I couldn’t have all my interactions on Twitter anymore; I had to find them in real life. My sister, who has dealt with the frustration of trying to talk to me while I’m half listening, half computing for her entire life, loves the way I talk to her now. She says I’m less detached emotionally, more concerned with her well-being — less of a jerk, basically.
Additionally, and I don’t know what this has to do with anything, but I cried during Les Miserables.
It seemed then, in those first few months, that my hypothesis was right. The internet had held me back from my true self, the better Paul. I had pulled the plug and found the light.
Back to reality
When I left the internet I expected my journal entries to be something like, “I used a paper map today and it was hilarious!” or “Paper books? What are these!?” or “Does anyone have an offline copy of Wikipedia I can borrow?” That didn’t happen.
For the most part, the practical aspects of this year passed by with little notice. I have no trouble navigating New York by feel, and I buy paper maps to get around other places. It turns out paper books are really great. I don’t comparison shop to buy plane tickets, I just call Delta and take what they offer.
In fact, most things I was learning could be realized with or without an internet connection — you don’t need to go on a yearlong internet fast to realize your sister has feelings.
But one big change was snail mail. I got a PO Box this year, and I can’t tell you how much of a joy it was to see the box stuffed with letters from readers. It’s something tangible, and something hard to simulate with an e-card.
In neatly spaced, precisely adorable lettering, one girl wrote on a physical piece of paper: “Thank you for leaving the internet.” Not as an insult, but as a compliment. That letter meant the world to me.
But then I felt bad, because I never wrote back.
And then, for some reason, even going to the post office sounded like work. I began to dread the letters and almost resent them.
As it turned out, a dozen letters a week could prove to be as overwhelming as a hundred emails a day. And that was the way it went in most aspects of my life. A good book took motivation to read, whether I had the internet as an alternative or not. Leaving the house to hang out with people took just as much courage as it ever did.
By late 2012, I’d learned how to make a new style of wrong choices off the internet. I abandoned my positive offline habits, and discovered new offline vices. Instead of taking boredom and lack of stimulation and turning them into learning and creativity, I turned toward passive consumption and social retreat.
A year in, I don’t ride my bike so much. My frisbee gathers dust. Most weeks I don’t go out with people even once. My favorite place is the couch. I prop my feet up on the coffee table, play a video game, and listen to an audiobook. I pick a mindless game, like Borderlands 2 orSkate 3, and absently thumb the sticks through the game-world while my mind rests on the audiobook, or maybe just on nothing
People who need people
So the moral choices aren’t very different without the internet. The practical things like maps and offline shopping aren’t hard to get used to. People are still glad to point you in the right direction. But without the internet, it’s certainly harder to find people. It’s harder to make a phone call than to send an email. It’s easier to text, or SnapChat, or FaceTime, than drop by someone’s house. Not that these obstacles can’t be overcome. I did overcome them at first, but it didn’t last.
It’s hard to say exactly what changed. I guess those first months felt so good because I felt the absence of the pressures of the internet. My freedom felt tangible. But when I stopped seeing my life in the context of “I don’t use the internet,” the offline existence became mundane, and the worst sides of myself began to emerge.
I would stay at home for days at a time. My phone would die, and nobody could get ahold of me. At some point my parents would get fed up with wondering if I was alive, and send my sister over to my apartment to check on me. On the internet it was easy to assure people I was alive and sane, easy to collaborate with my coworkers, easy to be a relevant part of society.
So much ink has been spilled deriding the false concept of a “Facebook friend,” but I can tell you that a “Facebook friend” is better than nothing.
My best long-distance friend, one I’d talked to weekly on the phone for years, moved to China this year and I haven’t spoken to him since. My best New York friend simply faded into his work, as I failed to keep up my end of our social plans.
I fell out of sync with the flow of life.
This March I went to, ironically, a conference in New York called “Theorizing the Web.” It was full of post-grad types presenting complicated papers about the definition of reality and what feminism looks like in a post-digital age, and things like that. At first I was a little smug, because I felt like they were dealing with mere theories, theories that assumed the internet was in everything, while I myself was experiencing a life apart.
But then I spoke with Nathan Jurgenson, a ‘net theorist who helped organize the conference. He pointed out that there’s a lot of “reality” in the virtual, and a lot of “virtual” in our reality. When we use a phone or a computer we’re still flesh-and-blood humans, occupying time and space. When we’re frolicking through a field somewhere, our gadgets stowed far away, the internet still impacts our thinking: “Will I tweet about this when I get back?”
My plan was to leave the internet and therefore find the “real” Paul and get in touch with the “real” world, but the real Paul and the real world are already inextricably linked to the internet. Not to say that my life wasn’t different without the internet, just that it wasn’t real life.
A couple weeks ago I was in Colorado to see my brother before he deployed to Qatar with the Air Force. He has a new baby, a five-month-old chubster named Kacia, who I’d only seen in photos mercifully snail mailed by my sister-in-law.
I got to spend one day with my brother, and the next morning I went with him to the airport. I watched dumbfounded as he kissed his wife and kids goodbye. It didn’t seem fair that he should have to go. He’s a hero to these kids, and I hated for them to lose him for six months.
My coworkers Jordan and Stephen met me in Colorado to embark on a road trip back to New York. The idea was to wrap up my year with a little documentary, and spend the hours in the car coming to terms with what had just happened and what might come next.
Before we left, I spent a little more time with the kids, doing my best to be a help to my sister-in-law, doing my best to be a super uncle. And then we had to go.
On the road, Jordan and Stephen asked me questions about myself. “Do you think you’re too hard on yourself?” Yes. “Was this year successful?” No. “What do you want to do when you get back on the internet?” I want to do things for other people.
We stopped in Huntington, West Virginia to meet a hero of mine, Polygon's Justin McElroy. I met with Nathan Jurgenson in Washington DC. I thought hard about whether I could succeed online where I'd failed offline. I asked for tips.
What I do know is that I can’t blame the internet, or any circumstance, for my problems. I have many of the same priorities I had before I left the internet: family, friends, work, learning. And I have no guarantee I’ll stick with them when I get back on the internet — I probably won’t, to be honest. But at least I’ll know that it’s not the internet’s fault. I’ll know who’s responsible, and who can fix it.
Late Tuesday night, the last night of the trip, we stopped across the river from NY to get “the shot” from New Jersey of the Manhattan skyline. It was a cold, clear night, and I leaned against the rickety riverside railing and tried to strike a casual pose for the camera. I was so close to New York, so close to being done. I longed for the comfortable solitude of my apartment, and yet dreaded the return to isolation.
In two weeks I’d be back on the internet. I felt like a failure. I felt like I was giving up once again. But I knew the internet was where I belonged.
12:00AM, May 1st, 2013
I’d read enough blog posts and magazine articles and books about how the internet makes us lonely, or stupid, or lonely and stupid, that I’d begun to believe them. I wanted to figure out what the internet was “doing to me,” so I could fight back. But the internet isn’t an individual pursuit, it’s something we do with each other. The internet is where people are.
My last afternoon in Colorado I sat down with my 5-year-old niece, Keziah, and tried to explain to her what the internet is. She’d never heard of “the internet,” but she’s huge on Skype with the grandparent set. I asked her if she’d wondered why I never Skyped with her this year. She had.
"I thought it was because you didn’t want to," she said.
With tears in my eyes, I drew her a picture of what the internet is. It was computers and phones and televisions, with little lines connecting them. Those lines are the internet. I showed her my computer, drew a line to it, and erased that line.
"I spent a year without using any internet," I told her. "But now I’m coming back and I can Skype with you again."
When I return to the internet, I might not use it well. I might waste time, or get distracted, or click on all the wrong links. I won’t have as much time to read or introspect or write the great American sci-fi novel.
But at least I’ll be connected.
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Green vegetables and Fruit
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