The reduced risk of knee arthritis may be another benefit of fiber rich foods. Two studies with over 6,000 participants were published in the “Annals of Rheumatic Diseases”. With the increase of fiber in the diet there was a noticeable decrease of arthritic pain in the groups by as much as 30%. Some smaller studies produced results by as much as 60%. There was no noticeable difference in results even when age, sex, race, education, caloric intake, physical activity or types of fats were taken into consideration. How fiber reduces inflammation is unclear. Considering how it has been proven to reduce weight, improve cardiovascular health and reduce the risk of diabetes, it is probable that there are many more benefits that have not yet been discovered.
There is enough information to support the fact that eating out may cause over-eating and excess calories. However, the “where” may be the biggest factor. Research from Brigham and Colorado State Universities have shown that eating in a local sports bar with blaring televisions, screaming fans and all around loud noises can have a large effect on the amount we are consuming. The reason being that we are simply not able to hear the sound of our own chewing. Awareness of the crunching and chewing that accompanies eating may have a great effect in promoting satiety.
Cereal has been a big part of the American breakfast diet dating as far back as the late 19th century. It was first introduced as a hard flat graham based flake by a religious vegetarian James Jackson. C.W. Post took off with the idea and created the first popular successful brand ”Grape Nuts”.The transition from what was a healthy digestive aid to what we presently know as breakfast cereal began about 1900 when the Kellogg brothers came up with a lighter flake made of corn and began adding small amounts of sugar. From 1910 to about 1950 somewhat healthier versions of cereal dominated the market with favorites like Puffed Rice, Wheaties and Shredded Wheat as the go-to breakfast cereal. It wasn’t until after World War II that sugar began to be the main selling point. Cereals such as Frosted Flakes(1950), Cap’n Crunch (1960), Count Chocula (1970), Smurf Berry Crunch (1980) and Puffins (1990) soon took over the category as the desire for more and more sugar-sweetened cereals persisted. In the year 2000, parents began questioning what exactly they were giving their children and a push for more transparency in labeling and wholesome ingredients started a revolution in the cereal industry. This in addition to the fact that sales were declining because the younger generation had turned more toward smoothies and yogurt as alternative breakfast foods. They considered these sugar-laden cereals to be more of a dessert and comfort food then a nutritious meal. As a result of consumer demands, Cheerios began using non-GMO wheat. Other food companies have turned to producing healthier grain cereals with less sugar, preservatives and food coloring. All of these changes are being introduced by the large food producers in an attempt to win back their share of what was once an extremely lucrative market. Change has been slow and long overdue. As consumers we do have the power to influence in a positive way what we choose to consume.
– 1lb. sweet potatoes (steamed)
– 1 can of chickpeas (rinsed and drained)
– 1/4 cup tahini
– Juice of ½ lemon
– 2 chopped garlic cloves
– 2 tablespoons olive oil
– 2 teaspoons grated orange zest
– 1 teaspoon paprika
– 1/2 teaspoon turmeric
– 1/4 teaspoon of both salt and pepper
Blend all items together and start to dip
Researchers from Washington University in St. Louis found that assigning a date and time to a leisure activity actually made the experience seem more like a chore. The 13 studies that were conducted showed that being too specific about what to do and at what time decreased both anticipation and enjoyment. That is not to say that planning does not have its benefits but occasionally meeting a friend and leaving the meeting open to possibilities may turn out to be a great experience. Spontaneity is processed by the brain as more of an adventure with an increased level of excitement.
People who suffer from back pain are discovering the benefits of acupuncture as another option to pain medication. According to the National Institute of Health and an article printed in The Practical Pain Management, studies have suggested that acupuncture works particularly well in addressing back and neck pain, degenerative joint disease, as well as relieving the intensity of tension headaches and migraines. Acupuncture is able to accomplish this by controlling endorphin levels which are key in transporting signals along the central nervous system.
The lingering melody that remains in our heads has been given the term earworm. Earworms are simple, repetitious, melodic structures that wiggle their way into a person’s head and stay there. Psychologists compiled lists of the most popular earworms by interviewing over 3,000 individuals from 2010 to 2013. The results were published in “The Psychology of Aesthetics, Creativity and the Arts”. Scientists believe that before we had written language we communicated and passed information through song which is why certain repetitious melodies remain stuck. The study of earworms can help us understand how the brain networks perception, emotion, memory and spontaneous thought.
New technology incorporating electronics and functional inks is likely to be in our near future. Self-healing materials requiring a chemical reaction have been termed polymerization. Older experimental endeavors required an external factor such as heat and were limited to smaller tears which would take hours to complete the mending process. This new technique developed at a nano-engineering lab at the University of California in San Diego, involves a solution which includes ink made with magnetic particles. If a garment is torn the magnetic particles in the fabric are drawn to each other and close the gap in seconds.
– Small ripe avocado
– 1 can lentils (I prefer Brads’ Organic)
– 1 steamed sweet potato (small)
– 1 cup frozen spinach
– 3 sprigs of parsley
– 2 scallions
– 2 cups vegetable broth
– 1 teaspoon turmeric
– 1/2 teaspoon Red pepper
* Place all food items in your large Nutri-bullet, takes about 15 seconds
* Top with 1/2 inch squares of hard left-over whole grain bread
* If the soup is too thick, Just add more broth
* Can also be served cold after being refrigerated.
Whether we agree or not about global warming or threats to the environment, all of us need to step out and take a walk in nature. Getting away from it all and taking time to smell the trees (or roses whatever turns you on) can do so much for us both physically and psychologically. As far back as 2,500 years ago, it is recorded that Cyrus the Great built relaxation gardens in the busy capital of Persia. Being able to focus and avoid distractions is critical both to creativity and for solving problems. Modern life stresses make this process more and more difficult. Taking a break, and taking in the surroundings can restore our mental performance. Nature can improve creativity by as much as 50%. The stimuli of natural environments, trees, water, mountains etc. does not take any effort. The process disengages the brain and in turn restores its capacity to direct attention to a particular task. Forest walks can reduce stress hormones by as much as 16%. Caring for a simple, small garden can become a source of mindfulness meditation. Even just walking barefoot on grass can reconnect you with the world around us that we sometimes take for granted. Scientific studies have discovered that people living near a green space have reported less mental distress. This is across the board regardless of income, education and employment. In fact even just having a view of greenery from a person’s window, seems to encourage faster recovery from illness, better performance in school and less exhibition of violent behavior. Our connection to nature runs so deep that the idea that we are so co-dependent may be overlooked. We cannot exist without vegetation which provides us with glucose for energy and oxygen so we may breathe. On the other hand vegetation cannot exist without us. We provide carbon dioxide and at times water for them to thrive. It has not been determined if living near a green space is a stimulus because of the pleasing visual aspect or whether it just encourages people to get out and exercise more. There is an old South Korean proverb “Shin to buy ee” which means “ the Body and Soil are one”. Just get out there, shut down the electronics, take a 40 minute walk in nature and feel it for yourself.