What’s all this talk about how consuming certain fats can make your body shed fat? Well, it turns out that it’s all true. So for those of you who shun all types of fat in an effort to lose weight, you may be doing yourself a disservice. That doesn’t mean you should go hog-wild and gobble fat bombs, but if you keep a moderate amount of healthy fats in your meal plan, you’ll have a greater chance of reaching your weight loss goals.
Keep in mind that dietary fat supplies fatty acids which transport certain vitamins across cell membranes, regulate body functions, and are integral components of growth and overall health. Fat can also be stored as energy in fat cells, cushioning internal organs and providing an energy bank which can be utilized in times of starvation.
When you consume dietary fat, you are increasing the palatability and what’s called the “mouth feel” of foods, which makes the whole process of eating more enjoyable. In addition, fat creates a feeling of satiety which lasts longer than if you were to scarf down a carbohydrate-rich meal which is digested much more rapidly. That’s why rifling through a bag of potato chips can often trigger more munching, until you find that you’ve polished off the whole bag, hence the phrase “empty calories”.
Just make sure to stick to healthy fat sources like avocado and nut butters, and skip the trans fats, which are partially hydrogenated, and found in processed and prepared food items like cakes, cookies, margarine, donuts, fried foods, and frozen pizza. Saturated fat intake should also be kept to a minimum (found in meats such as beef, pork, poultry skin, butter, cream, and cheese).
If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.
Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.
GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.
NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.
Though I am not desperately reliant on a daily cup of joe to get me through each morning, I thoroughly enjoy a delicious, aromatic cup of high quality coffee. When it comes to undoubtedly the most well-known coffee store chain (you know, the ones with the telltale green logo on the storefront?), I honestly can’t drink their blends, because they are harsh, bitter, and lack the flavor nuances I want from a truly top-notch coffee.
Enter the coffees which are offered by Trade. Established in 2018, Trade offers a unique, customized experience which I totally dig. Trade unites the nation’s top roasters directly with coffee lovers, and includes over 400 roasted-to-order coffees in their selections. It’s like a dating site, but with coffee! You get matched by answering questions about your level of coffee knowledge, roasting method (coffee maker, French press, pour over, cold brew, Chemex), flavor preferences, and they will make a suggestion for you. If you don’t like your very first match, they will find you one you love. You get to rate coffees as you go along, you’ll get 15% off bags as long as you have a subscription, and you will always get free shipping.
The other thing I love about Trade is that they only offer specialty coffee, a term which refers to any coffee that receives a quality grading score of 80 percent or higher. I guess I might have to consider myself a coffee snob, since I prefer to drink higher quality, tasty coffees over bitter, low grade coffees.
When I ordered my first bag of coffee from Trade, I sort of went by feel for the flavor notes I would like in a coffee selection, and because Trade has taken the guesswork out of shopping by grouping coffees based on “popular taste types”, the process was pretty easy. If you don’t want to browse the selections like I did, you can let Trade match you with a coffee which they think you’ll love.
As I scrolled down the screen, “Comforting and Rich” and “Chocolaty and Sweet” both caught my eye, since I like a rich, flavorful, inviting coffee over something fruity or bright. My eyes alighted on “Eclipse” by Onyx Coffee Lab, which is described as:
“Dark and sultry, subtly smoky, this coffee absolutely smolders with rich, chocolaty depth and vanilla sweetness. Perfect sipped solo, but works beautifully with your milk of choice.”
After reading that description, my immediate thought was, oh yes, I’m in! So I ordered it without hesitation.
When the coffee arrived, the aromas which emanated from the box were so deep, rich, chocolaty and smoky that I had to restrain myself from making a cup right then and there, since it was about 11 pm and I needed to get some sleep! So I tucked that bag of coffee in a safe spot (I live with coffee lovers and didn’t want my new gem to be attacked by them) and went off to sleep. A couple of days later, I opened the bag, and was rewarded with the most delectable wave of chocolaty goodness, and it just smelled so FRESH! I looked at the bag and saw the roasting date and roaster’s initials on one panel, which proved right there how fresh it truly was.
I brewed a large cup, refrained from adding any creamer so I could get the true taste of the coffee, and took a sip. Oh. My. Goodness. The tasting notes for me were mostly deep, smoky, and chocolaty, which I loved. There was no bitterness to this coffee, which is a big plus for me because I can’t stand bitterness in my brews. The sweetness level in this selection is very subtle, which is fine for me. So now my biggest concern is where I can hide these awesome grinds so no one ever finds them before I finish the bag!
What is even more exciting than experiencing my first coffee selection from Trade is knowing that I can look forward to other delicious and aromatic coffees in the ensuing months which will be delivered to my home. I highly recommend Trade for anyone who loves coffee and wants to try different superior quality coffees from top roasters across the United States.
To subscribe to Trade, go to this link:
I just heard about an odd, yet very appealing product which is sold by Polar Products, a company which specializes in body cooling and hot and cold therapy. Under the section entitled “Women’s Health”, among all the cooling vests, scarves, etc., are Bra Coolers. These nifty cotton pockets house small cold packs which can be placed on the underside of each breast inside your bra to keep your girls cool. This would be especially delightful for larger chested ladies who often have overhang issues, which can be pretty uncomfortable in hot weather.
I think I need these for my next trip to Thailand!
Click on this link to check it out:
Some of you are in the habit of referring to physicians by their first names, tacking on “doctor” before the name. In all honesty, those of you who do this are quite honestly showing disrespect in doing so, even if it isn’t your intention.
Please bear in mind that we physicians must endure four years of medical school, anywhere from 3 to 7 years of residency training, and for some physicians, additional years spent in fellowships. In addition, we must keep up with continuing medical education (my yearly requirement is at least 50 hours), maintain licensure, and recertify every few years for our board certification credentials.
So when doctors bristle at you calling them, “Doctor Bob”, “Doctor Stacey”, or “Doctor Karen”, don’t be surprised. It’s not cute, it’s far too casual, and again, it’s downright disrespectful.
I do NOT like being referred to as Dr. Stacey at all. I worked very hard to become a physician, and I deserve to be referred to properly. In addition, I refer to other physicians as Dr. (last name) at all times, unless a colleague gives me permission to refer to him or her on a first name basis.
If you have an issue pronouncing a doctor’s last name, ask the doctor for assistance in pronunciation. Sometimes, the physician may suggest that you use the first letter of the last name as an abbreviated version. For example, I could be referred to as “Doctor N”, which I am fine with. I will not respond well to “Doctor Stacey” or “Stacey” by a patient.
In case you were wondering, Naito is pronounced like “night”, with a long “o” at the end.
Are there any medical doctors out there who would like to chime in on this one?
I don’t know how I would get through difficult days without my three wonderful cats. Tenshi, Shima, and Kazu are so special to me that I always look forward to coming home and seeing their sweet faces. Those of you who have pets to whom you are closely bonded know how comforting it is to come home to them. Animals are capable of deep, unconditional love which is unparalleled. A pet won’t care that you look all disheveled from battling a grueling day. If you are distraught, a pet will make you smile and perhaps even laugh with cute and silly antics. Pets are natural antidepressants, and create the perfect distraction when you are tempted to feel sorry for yourself or ruminate over something which is only causing you anguish.
Pets are wonderful for our well-being and spiritual health.
It turns out that owning a pet also confers physical health benefits as well. Pet owners enjoy a reduction in stress and anxiety, which has a positive impact on blood pressure. Another very striking and unexpected benefit to having pets is a decrease in a child’s chances of developing allergies to animals. The decreased chance of developing allergies to animals in small children who live with animals is as high as 30 percent, according to research conducted by pediatrician James E. Gern which was published in the Journal of Allergy and Clinical Immunology. Dr. Gern conducted a number of studies on children exposed to pets, all of which concluded that children who were exposed at an early age to animals tended to develop stronger immune systems overall, and were far less likely to develop pet-related allergies.
When I think of friends who have allergies to cats or dogs, most of them did not grow up with a pet in the house. I also did not grow up with a family pet per se, unless you count the two rabbits I had in fourth grade for about six months. My mother was so fed up with them that she sold them to a pet store, and that was that. But I spent extended periods of time petting and hanging out with numerous outdoor cats in the neighborhood, enough so that I had a regular exposure to them. I also spent weekends with my dad’s dog, or with his friends’ dogs, so the exposure was steady.
I honestly believe that early and regular exposure to pets is a boon to immune health in young children. And since there is a large body of scientific evidence to back that up, why not get a family pet for your children to love?