Blog # 5: Healthy = Happy?

Hello again! In my last and final blog, I will be again reinstating the importance of a healthy diet. As stressed in my previous blogs, students do not assign much importance to their dietary habits which results in health related problems later on in life. In addition, it can also affect their performance at a young age in academics and their physical ability.  And so, keeping this issue in mind I set out to find an experiment done which focuses both on college students and their dietary habits. The article I have chosen is titled:

" Happiness and health behaviors in Chilean college students: A cross-sectional survey" conducted Center for Health Promotion, Universidad de Santiago de Chile (USACH).  

 

The experiment follows 3461 students aged between 17 and 24 years old ho attended University of Santiago de Chile during 2009. They were assessed on their healthy behavior, particularly intake of vitamins and on their frequency  of alcohol, cigarettes, and physical exercise. In addition, their BMIs (Body Mass Index) and stress levels were measured.  

And so the question asked is What was done? 

The purpose of the study was to examine the correlation between Health and Happiness. The reason I found this article interesting is because it related to my age group particularly, and examined the relationship between being healthy and being happy, two significant aspects of life which I believe go hand-in-hand. All of them were evaluated using a questionnaire which was self-reported. The age group of the students was 17 and 24 years old (mean age = 19.89; SD = 1.73) and 3461 students participated. 

What  were the main findings?

The findings from the research were quite interesting and unexpected. The results showed that the younger the participants (to a minimum of 17 years of age) and females, showed the highest rate of happiness and also happened to involve themselves in a higher number of physical activity's and eat a healthier diet consisting of fruits and vegetables. 

Moreover, students who smoked had a higher rate of happiness versus those who used any other types of drugs and also, those who dealt with stressful situations everyday had a lower rate of happiness as opposed to those who endured stressful situations on a lower rate with a calm perspective. 

How is the study relevant? What is the take-home message and what are the limitations? 

Though this study focuses on Chilean college students, they are still college students nonetheless, and their eating habits perhaps match those of a college student living in North America. The study can be deemed relevant to the course content of Kinesiology 140 because it deals with students, their habits and the correlation/ramification of those habits on their everyday life and their level of happiness. The level of one's happiness can also either benefit or be detrimental to ones success in life, and therefore the importance of taking care of ones health is stressed. 

The study suggests that there are two pathways when it comes to evaluating health and happiness, one which shows the outcome in any given student's academic career and one which shows the effects on their health. These are highly related to their behaviors and methods of dealing with everyday life. A take home message from this research experiment can be seen through encouraging students to take on their healthy behavior into their own hands. As seen, the younger students who participated showed higher signs of being content as opposed to their older peers. This is perhaps because of parent involvement still evident at that age. However, once a student/youth becomes older, their parent involvement dwindles and therefore they may stop making healthy choices which are in their benefit as nobody is enforcing these upon them. 

A limitation seen in the experiment may be the fact that it was self-assessed. By allowing the students to evaluate themselves they may have undermined, or overestimated, their healthy habits and may have also contributed false information. In addition, the experiment did not follow students throughout a period of several years to see the outcome of their behavior on their success levels later on and/or health. 

The whole experiment is not only easy to follow and understand but extremely relevant to the course. Below is a link to the full article and a video which encourages healthy behavior to ensure student success at a younger age! Enjoy!!

http://www.biomedcentral.com/1471-2458/11/443

Blog #4: Protein = A Great Workout!

Now days, more than ever, the idea of a healthy diet is enforced. And rightfully so, with obesity rates rising and health problems related to bad diets doubling, North America, specifically, is facing a fast and dangerous epidemic. However, while all the fruits/veggies, daily calcium intakes, carbohydrates and etc are vital to our bodies as nutrients to fuel our system, perhaps one of the most important things our bodies need is protein. 

 So what is Protein after all? Basically Protein is a nutrient which is vital for the growth of the human body. It is made from a clustered chain of amino acids which are linked together by a peptide bond. When protein is consumed, it is broken down in the stomach by enzymes, thus providing amino acids to the body.  

There are several different sources of protein rich foods that can be eaten such as: 

• Lentils
• Nuts and Seeds
• Eggs and Dairy
• Beans
• Meats
• Seafoods

and many more... 

But the bigger question is, how can we see the affects of a protein rich diet? Well, particularly when we are engaging in physical exercise. Because protein's provide our bodies with enzymes, those very enzymes which which act as catalysts for reactions, they create energy. This energy (reaction) is what is used when we push our bodies to different degrees of pressure. Without protein in the diet, our bodies would simply be inept to deal with everyday reactions to simple body movements. Our daily intake of protein is suppose to be calculated as seen below:

The Food and Nutrition Board provides protein recommendations in two different ways. The first way to calculate your protein needs is by your body weight. You should consume 0.8 g of protein for every kg of your body weight. If you weigh 120 pounds, which is equivalent to 54.4 kg, you should consume approximately 44 g of protein daily. The other way to calculate your protein needs is as a percentage of your calories, which is called the acceptable macronutrient distribution range, or AMDR. Protein should make up 10 to 35 percent of your daily calorie intake. If you consume 2,000 calories a day, you should consume between 50 and 175 g of protein per day.

(http://www.livestrong.com/article/383703-protein-in-the-diet/) 

And so, imagine you practice a protein-rich diet for two weeks, filled with complete proteins (animal fats) and incomplete proteins( legumes, vegetables and etc). The effects you can see from this 2 week diet when enduring physical exercise might shock you! You will find that your body has more energy, and once you are done working out (or whatever physical activity you may indulge in) you will find that your body now needs the protein to continue because the muscles broken down during strenuous workouts must be repaired. 

Okay so maybe this is not exactly how your body will look after indulging in a protein filled diet, but you will be able to feel this good! The bottom line about protein's is that they increase your energy and therefore, that stored energy, when used during physical exercise, can do wonders for your body. This is especially seen during gym routines, where people often push themselves harder than in other recreational activities, and therefore can use all the stored energy they have. It is however important to understand that an excess amount of proteins can have negative effects on your body. High protein diets may contribute to high cholesterol levels, which can increase your risk of developing cardiovascular disease. In addition, researchers note that, 

Protein foods also contain substances purines, which the body breaks down into uric acid. A diet that is too high in protein can lead to high levels of uric acid in the blood. High uric acid levels contribute to the development of kidney stones and a type of arthritis called gout. (http://www.livestrong.com/article/331082-how-much-protein-for-a-normal-diet/) 

A good place to learn about protein diets and ways you can incorporate protein in your diet is the internet! Filled with great recipes and innovative ways to maximize your intake of protein, there are many webpages devoted to providing this information. Of course one must exercise caution when obtaining any information (health related or not) from the internet, but one proven source is the Dr. OZ website! Below is a link which leads into the fablous world of Dr.Oz and his views on "Power Protein". 

http://www.doctoroz.com/videos/power-protein

And so, the relationship between Protein and a good workout(especially at the gym) should be well defined. Protein is important and vital for our bodies, and obtaining enough is just the least we can do for that living, breathing and truly magical thing we call our bodies! 

Stay tuned for the next post!

Blog #2: Diet Pills: The Good, The Bad, The Ugly..

Since summer is just around the corner (even though the weather does not seem to be cooperating) getting in shape is on everyone's mind. I will be the first to admit, every year, right before summer, I make huge promises to myself that I will get into shape, and exercise everyday and eat right just so I can get that perfect Kardashian body. Needless to say, this plan falls flat. I do not shed pounds, get in  shape, or obtain those washboard abs, but instead find myself going in September with a peeling sunburn and extra pounds! I also know how it feels to have a summer event fast approaching and not enough time to get into shape, throwing a person into the summer blues (yes there is a such a thing!), and so how are we suppose to combat these issues? Well diet pills of course! 

Just kidding. Diet pills are one of the worst things one can do for their body. Because food is such a vital ingredient to fuel our bodies,  by taking any pill/drug which supplements real food would not be a wise decision. Moreover, it would have to contain high risk chemicals in order for it to act as a supplement, and one such example of this is Hydroxycut dietary supplements. Hydroxycut is marketed as a weight-loss pill which has ranked the most popular amongst others in that category. And while it's popularity seems to grow, so does the list of health risks it poses. Seen below are snapshots of the website which will be aimed at specific things which further the product's lack of credibility. 

1) Not approved by the FDA

 Upon opening the website of Hydroxycut, one is bombarded with statistics and photo-shopped before and after images of men and woman that seem too good to be true. However, the thing which stands out the most is the fine print below (circled in red on the picture above) which reads 
" These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Read the entire label before use . " 
By stating that the product is not  approved by the Food and Drug Administration (FDA), the product already launches itself as possibly detrimental to ones health.  The FDA is the US Food and Drug Administrator which holds the responsibility of essentially branding products as safe and/or unsafe for use. By not approving a product, the FDA deems the product as unsafe/unfit for users.  Under the FDA website, a warning was placed regarding Hydroxycut which states,
"The U.S. Food and Drug Administration (FDA) is warning consumers to immediately stop using Hydroxycut products by Iovate Health Sciences, Inc., of Oakville, Ontario and distributed by Iovate  Health Sciences U.S.A., Inc. of Blasdell, NY. Hydroxycut products are associated with a number of serious liver injuries." (http://www.fda.gov/NewsEvents/PublicHealthFocus/ucm155600.htm) 
It is interesting to note that Hydroxycut fails to mention why their products are not approved, but simply (in the smallest visible font) bury the problem at the bottom of their clutter-filled webpage. 

2)Risk of death due to high-blood pressure

 In the picture seen above, the red underlined section indicates that Hydroxycut promises to "increase energy" . Ironically, Hydroxycut does not use any natural ways to do this except filling their capsules with dangerous amounts of caffeine. By increasing energy through the means of extra caffeine, users with a high-blood pressure history, or even those who do not have high-blood pressure, might be heavily at risk.  The FDA website  deems products speciafially with added amounts of caffine as detremental to ones health because they can: 

• Make your heart beat faster
• Cause an uneven heart rhythm
• Raise your blood pressure
• Cause headaches, nervousness,
• and/or dizziness
• Make you dehydrated (dried out) especially after a workout
• Make you dependent on it so you need to take more of it                                            

 
(http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/UCM205286.pdf)
 
Where the Hydroxycut website fails to mention this information, the added dangerous amounts of caffeine is simply branded as "increases energy". 

3) "Clinically Proven" 

As stated above, Hydroxycut is not FDA approved, and so it is interesting that the makers/distributors of this product deem Hydroxycut as "clinically proven". Seen above is a screen-shot of the website (the red underline marking this particular section), it here that Hydroxycut asserts its potential buyers that it is in fact clinically proven. However, it is instances such as these that one should be aware of before purchasing any health-related products. By claiming that a product is clinically proven does not refer to which clinic, if it is a dependable and reputable clinic and if in fact there was any testing done on the product. beware to anybody searching for health products out there: Clinically Proven does not  = safe to use products!

4) The Before/After Picture

In the picture seen above, the red circle highlights the infamous "before/after" pictures seen with such products as Hydroxycut. Thee pictures are often photo-shopped and displayed in such a manner that they create intrigue and often spark the audiences interests to the point where they wish to "look like that". Well, a hidden fact is not only are those photo's altered in ways that make the image look far more appealing than it is but moreover, in many instances either the before or the after image is not even remotely close to the person's body shown. In one instance, specifically related to Hydroxycut and its marketing directors, the "before" picture seen was actually of a woman who was pregnant, which if stated would cost the product all its viability. 

5) Beware of Laxatives! 

Often in the case of dietary supplements, they are branded as helping one "lose weight" but like the Hydroxycut product seen above, is actually a laxative disguised as a "cleanse". When the website seen above refers to the product as "Gently Flushes Your System", it is referring to the dangerous drug in the body considered a laxative which causes ones digestive system to clean in a forceful manner. 

And so, we come to the end of my excessive, much-needed, nitpicking of Hydroxycut. Needless to say, this product is not safe to use, and below is a video added showing a news feature done on the product to warn users of its dangers. 

Stay tuned for Blog #3! 

xoxo

S

 

Blog # 3: Low-Carb Diet?

In today’s hectic world, the average individual’s time is consumed mostly by work, and/or school, and it is becoming increasingly harder and harder to find time for the things that matter, including ones health. We are constantly bombarded with ads for fast food, and other activities which promote unhealthy lifestyles. And lo and behold, with the combination of restricted time, and limited access to healthy food in restaurants, fast food chains and etc, a market for quick and easy diet fads is created! The bottom line remains the same, everyone wants to lost weight and/or become more healthy, and everyone wants it quick. With the rising levels of obesity in North America, losing weight has become the most targeted health goal for individuals and this gives corporations a larger clientele to whom they can sell their products. Yet, with each product comes a counter-argument.  In every newspaper, magazine or publication relating to healthy lifestyle, a counter-argument is produced and these can be confusing for even the most educated professionals. Where one source promotes a certain diet and/or fad, another condemns it and brands it as unhealthy. A particular example of this which can be examined is the case of the “low-carb diet”. Possibly one of the most popular and well-known diets in the world, the low-carb diet has gained many supporters, and enemies through its time and is still practiced today. So what is the “low-carb diet” exactly? It is simply a diet which stresses low and/or no carbohydrates in ones diet. This rule is usually accompanied by supplementary dieting practices which are particular to each diet, such as the Atkins Diet, Zone Diet and South Beach Diet, all extremely popular amongst those living in the Hollywood hills. Yet with the increasing number of low-carb diets, an increasing number of warnings are put in place by those who oppose of it. Supporters of the diet claim that it cuts back rates of diabetes, stoke and/or heart disease related to those who have diets rich in carbohydrates[1].  They also suggest that low-carb diets promote healthier lifestyles by incorporating more plants and fruits into ones everyday regime, in turn effects are seen not only in dramatic weight loss but on the skin as well. While all of these may be true, those who have counter-arguments for the low-carb diet suggest that without the carbohydrates our bodies need to function, we begin to create ketones, which are the “leftovers from fats broken down in the body. With enough production of ketones the body starts to 'store' fat (a process called ketosis)”. [2] It also suggests that as soon one starts to stray from the low-carb diet they will see an increasingly faster amount of weight being gained than their body had previous to starting the diet. In my opinion, while there are aspects of the low carb diet which may promote a healthier lifestyle, such as incorporating more “real food” in our diets, such as plants and fruits, the notion of completely cutting off carbohydrates seems illogical. Carbohydrates provide important nutrients, and provide us with energy that cannot be supplemented by other means. A balance must be found between a diet which bans carbs and one which is rich in carbs, and an increasing number of health professionals are making a note of this. One should be educated about carbohydrates and resources such as http://lowcarbdiets.about.com/od/lowcarb101/a/lowcarbmistakes.htm, provide any individual with the vital information they need to embark on what they presume to be healthier eating regimes. I am all for cutting back on the fast food and limiting ones bagel, sandwich and pastry intake, but why take out all the fun? So go ahead, have your weekly muffin, for living in this busy world, you deserve it! 

Below is an example of a healthy food pyramid which can be a guide as to what to eat MORE of, while also not cutting out carbohydrates completely. 

---

[1] http://www.lowcarb.ca/

[2] http://www.diet.myfit.ca/lowcarb_diet.asp

Blog#1: Goodmorning Blogosphere!

With the millions of bloggers out there, I would first like to thank you for visiting my blog! As a first time blogger, I hope to a) master the art of blogging, b) offer great healthy advice, and c) create a easy-to-read blog which is filled with images to support the issues at hand. 

And so the plaguing question, Who am I? 

Supriya, a third year English major at Simon Fraser University, currently enrolled in a Kinesiology class which has bought me into the blogging world. Every two weeks I will post issues regarding health. Yet, my approach and target audience will be quite different. I hope to write from the point of a young university student, who perhaps does not get the time every morning to eat breakfast, pack a lunch or even grab a bottle of water. Who seem to find themselves being fueled by coffee, and run on little or no sleep. For anyone who seems to relate, this blog is for you!

Because health is so so so important, my goal is to reach out to university students with the approach of QUICK and efficient ways to ensure a more healthy lifestyle. Not to say that it will be a walk in the park, however, I will not be preaching to completely rid yourself of any junk food, or unhealthy activities, but to approach those areas with caution. Moreover, this will be a learning experience for both you and I!

Now, take a look at the picture below.. 

I do not know about you, but this certainly seems like a mirror image to me from a few years ago. There was a time when I dreaded eating breakfast, even more than I dreaded waking up in the morning. But that was until I learned the importance of breakfast. And so, I start my blogging life with enforcing the importance of breakfast!

Breakfast is perhaps the utmost important meal one can have. The importance is even seen in the title, in simple terms, you "break-the-fast". The "fast" can refer to the period of rest, a good nights sleep,or whatever you might like to call the hours that come before your first meal of the day. Breakfast fuels the body, and it is meant to provide nutrients which feed you throughout the day. However, breakfast is not meant to act as your only meal of the day, but it is suppose to be your largest one. Under a healthy diet, which includes dairy, protein, fruits and/or vegetables and good carbohydrates (such as granola and/or sugar free cereal), breakfast should be the biggest meal of one's day because it is simply the furthest away from when you sleep. This way you are able to digest the food you have eaten and use its nutrients, along with the other nutrients obtained from lunch, dinner and snacks, as fuel. In addition, by eating a regular healthy breakfast one is able to maintain a healthy weight because by eating a larger meal in the morning, your body is full and does not eat to eat so much at lunch and dinner, thus combating the problem of over eating. 

And so, not to sound preachy but eat breakfast! Not only does it do amazing things for your body but it can help you look like this..

Well, we all can dream right?! 

Hope you enjoyed my post, stay tuned for the next one! 

xoxo

S