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Aug 27

To Count Calories or Not? A quick look at Calorie Counting Apps.


Edited: Aug 27


Here are a few reasons why you may want to use a calorie counting app, or not.


What are your fav calorie counting apps and why? Share in the comments.

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  • In an era dominated by social media, it's increasingly difficult to distinguish between actual science-backed claims about what we eat and drink and those that have become popular only because they were posted by a celebrity or influencer, then liked and shared by thousands of other people. In many cases, these food myths gain even more traction when a reputable news source features them. These segments are often taken completely out of context once they get posted in social media. Take for example a report in Fox News headlined " Glass of Red Wine Equivalent to Hour of Gym Time ." While their guests, Doctors Marc Siegel and David Samadi, discussed how the benefits of exercising far outweigh those of the resveratrol found in red wine, only a paraphrased version of the headline made it to the social media platforms, a majority of which didn't even have a link to the news report or the study behind it. Let's try to help separate fact from fiction by debunking some of the more widespread misconceptions associated with the food we eat. Some Common Food Myths: Myth: You should avoid eggs because they are high in cholesterol. Truth: Research has shown that eggs have a very small impact on blood cholesterol levels. In fact, eggs are an inexpensive source of many nutrients, including protein, zinc and iron, eye health carotenoids lutein and zeaxanthin, vitamin D, and the brain-boosting chemical choline. Myth: Carbohydrates make you fat. Truth: Any type of food can cause you to gain weight if you overeat—that is, consume more than your body can burn. What you need to bear in mind is that not all carbohydrates are the same. While consuming sugary and refined-carbohydrate-rich foods like white bread, pasta, and pastries may lead to weight gain, healthy sources like whole grains, beans, fruits, and vegetables typically won't. Myth: High fructose corn syrup is worse than regular sugar (sucrose). Truth: Regular sugar, honey, juice concentrates (used as natural sweeteners), and high fructose corn syrup have very similar chemical compositions. If you consumed the same amount of any of these types of sugar, the truth is that the health consequences would likely be the same. Myth: Sugar causes diabetes. Truth: Type 1 diabetes develops when cells in the pancreas that make insulin are destroyed. This happens when something goes wrong with the body's immune system and has nothing to do with how much sugar you consume. Type 2 diabetes, on the other hand, is characterized by resistance to the action of insulin and is caused by excess fat stores. With either type of diabetes (or with gestational diabetes), however, moderating sugar intake helps the body regulate blood sugar levels and avoid medical complications. Myth: Sugar causes heart disease. Truth: Only sugar from unhealthy sources like sugar-sweetened beverages and junk foods have been linked to obesity and inflammation, which increase the risk of heart disease. Those that come from fruits (especially when consumed as whole fruits) and other low glycemic index (GI) foods are an important part of a healthy diet. Myth: Saturated fats are not bad for you. Truth: The science is in. Research studies by the American Heart Association showed that replacing saturated fats from animal products with polyunsaturated fats from vegetable oils decreased the risk of heart disease by 29%. Myth: Anything that comes from genetically modified organisms (GMOs) is bad for you. Truth: While there may be potential risks to consuming genetically modified (GM) crops because they have foreign DNA and proteins, some food ingredients like sugars and oils don't contain this foreign matter. These ingredients are biologically indistinguishable from the non-GMO version. There might still be environmental issues, but it is not a human safety concern Dr. Bruce Daggy says: "Often a statement with a grain of truth gets taken to the extreme. 'Too much added sugar is bad for you' becomes 'Avoid all carbs'. A plant-based diet rich in whole grains, legumes, fruits, vegetables, nuts and seeds, and limited in processed foods high in sugar, saturated fat, and sodium, is a good starting point. I also favor organic foods, as they are less likely to have high or even detectible levels of pesticides, and the growing practices are more likely to be sustainable. If you are in a position to grow some of your own food, that can be satisfying, educational for the whole family, and very tasty!" You have probably encountered and will continue to encounter numerous other sweeping statements and ludicrous claims about what we eat and drink. Just make sure to find and read the studies behind them first to determine whether or not they are reliable. Over time, you may come to recognize which sources you can trust. Thanks for reading, Sources: Eggs: Are they good or bad for my cholesterol? The Truth About Carbs Myth: Sugar Causes Diabetes Slaying The Food Myths Article from Your Wellness Project 2019
  • Week of April 22nd Portobello Mushroom Burger #meatlessmonday - Time: 30 minutes Serves: 1 can easily be multiplied Ease: Simple We were surprised at how much flavor this meal has. The Balsamic vinegar makes the dish and adds tons of flavor. While the recipe calls for yellow mustard feel free to play with the condiments. Leftover Turkey Pot Pie - The Pioneer Woman Time: 1 hour Ease: Simple to moderate (depends on whether you use a store bought crust or make it yourself) Review:  We had leftover turkey from Easter Dinner (and ham) so i decided to make a pot pie with it. My husband liked this so much that he said we should do it every year.  This recipe was easy to follow and simple to make (and yes I used a store bought, roll out crust.  But  hey,  she said she wouldn't judge).  One Pan Pasta - Martha Stewart Time: 35 Minutes Serves: 4 Ease: Simple Review: It doesn't get any easier than this! You really throw it all together and voila, a yummy pasta dish. This dish also has a lot of room to play with additions like grilled chicken or kielbasa if you wanted to move beyond the one pan. We usually plan 5 meals and figure we will eat leftovers, scrounge, or go out the other nights. This week we ate out Monday night at the hot bar at Earth Fare Grocery and it was yummy. We also have date night planned for Friday and plan to eat out making our menu planned out with 3 meals this week. Let us know how your meals turned out. Post in the comments or to Instagram, Twitter, or Facebook and use #yieldingaction Enjoy!
  • TRIVIA & TIDBITS The Chinook Salmon is Oregon's State fish.Wild salmon are pinker because of their diet which is richer in Astaxanthin, like eating lots of carrots and turning orange.People who eat foods high in Omega 3 tend to have longer Telomeres.   Telomeres are protective caps of repetitive DNA at the end of chromosomes and the length of telomeres. Telomeres shortening is associated with mortality, aging, and related diseases.Plants with Omega 3 are healthy, but have Alpha Linolenic Acid (ALA) and not EPA and DHA found in fatty fishes.  EPA/DHA is utilized in our bodies "as is", but ALA must be converted by our bodies in to EPA/DHA before being utilized.  In the conversion process only about 4% of the Omega-3 are converted to DHA.Wild fish have healthier Omega 3 profiles, are higher in vitamin D, are naturally pinker (more astaxanthin), lower in saturated fats, and not as fatty in general as most farm raised fish.Worried about safe fish?  Here is a  pocket resource guide  from Monterey Bay Aquarium.Wild Caught Alaskan Salmon has the lowest mercury, below 216 parts per billion. WHAT’S IN IT FOR ME? Omega 3 Fatty Acids  - The benefits of Omega 3 fatty acids are so numerous that I have provide a link to help get you started learning about it.  I recommend Dr. William Sears book The Omega-3 Effect. B12  - Maintains healthy nerves and red blood cells, maintain energy levels, is important for healthy cardiovascular health, keeps skin and hair healthy, may help mood. Vitamin D -   Helps regulate calcium and phosphorus absorption, maintains health teeth and bones, facilitates normal immune function, improved resistance against certain diseases,  may help fight depression and help with weight loss Astaxanthin  - Called the King of Carotenoid (the pigments that give many healthy foods their color) helps keep a strong brain, healthy eyes, supports the immune system, helps keep the lining of the blood vessels smooth, help keep lipids in balance, protects skin from UV damage, and protects cell membranes. Protein -  Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full. Iodine  - crucial to thyroid function and cell metabolism. Coline  - important for normal liver function, supports normal nerve function, brain development, muscle movement and healthy metabolism. B5  - is beneficial towards alleviating asthma symptoms,  hair loss, and helps with allergies, stress, anxiety as well as beneficial to a healthy cardiovascular system and respiratory system. Biotin  - (B7) helps thicken nails and hair, helps metabolic function, digestive health, important in fetal development, may improve glucose/ blood sugar balance, beneficial to the nervous system, and improves cholesterol levels. Potassium -  Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke. Manganese  – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues. Selenium  –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system Phosphorus  – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP. RECIPES Miso Glazed Broiled Salmon - The Kitchen/Jacques Pepin Easy Salmon Recipes - Food and Wine Magazine Foil Wrapped Side of Salmon with Lemon and Rosemary - Emeril Crispy Salmon with Fennel Slaw - Food and Wine/ Chef Hugh Acheson Salmon with Brown Sugar and Mustard Glaze - Bobby Flay 25 Best Salmon Recipes - Coastal Living A look at Superfoods What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary. Dr. William Sears, in his book Prime Time Health, describes Superfoods as: Nutrient DenseNutrients that have proven benefitsMade by nature, not a factoryTaste good & satisfyingMay be able to be prepared in a variety of waysContains no ingredients harmful to health While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body. Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does! Sources Inflammation Solution By Dr. William Sears copyright 2015 Prime Time Health - William Sears, MD and Martha Sears RN Dr Axe Proven Salmon Benefits Monterey Bay Aquarium Lisa received her Health Coach Certification from the  Dr. Sears Wellness Institute , founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others. The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.