What you should know about artificial sweeteners

Today many people use artificial sweeteners to sweeten things like coffee, cakes, desserts, cookies, etc to avoid packing on the calories from regular sugar or for people with diabetes to maintain a proper blood glucose level. Nowadays we have a couple staple brands like Sweet and Low (saccharin), Equal (aspartame), and Splenda (sucralose). Each of these 3 different sweeteners have their own different effects good and bad.

First, saccharin or as we commonly know it: Sweet and Low. It was the first artificial sweetener developed and is supposed to be 300 times sweeter than sugar. One down fall to this is that it leaves an unpleasant metallic aftertaste in your mouth, which most people cannot stand. There have been studies proving that saccharin may have been linked to giving rats cancer, so maybe people should think before they use this to sweeten that hot cup of java juice maybe the extra 15 calories wouldn't hurt after all. It's still on the market today because no significantly harmful effects have been proven on human consumption.

Second, aspartame or Equal to us. It was developed after Sweet and Low and became the number one additive in diet sodas. Aspartame however, is the only sweetener that cannot be used for baking. The issue with aspartame is that it contains the amino acid phenylalanine which some people cannot metabolize leaving them with side effects. Other than that it is a safe bet to say you can consume it and continue to drink your beloved diet soda.

Lastly, sucralose or Splenda was developed later on after Equal. This is a chemically altered sugar molecule used in baking, gum, candy, etc. It is the sweetest out of the bunch.

These artificial sweeteners have not been proven to harm you, you just need to be aware of some of the side effects. They can actually promote good health because you are not consuming high amounts of calories which regular sugar contains. If your trying to lose weight, sweetening things with sugar is a great idea to start!

http://www.mayoclinic.com/health/artificial-sweeteners/MY00073

http://news.yahoo.com/s/time/20091020/hl_time/08599193111600;_ylt=Am20WvYd5VksPh3J.OJ4KQ3VJRIF;_ylu=X3oDMTJkbW5zMDAyBGFzc2V0A3RpbWUvMjAwOTEwMjAvMDg1OTkxOTMxMTE2MDAEcG9zAzQEc2VjA3luX21vc3RfcG9wdWxhcgRzbGsDYXJ0aWZpY2lhbHN3

Is a cool down necessary?

This question is asked again and again and again, and many people believe that after they do a strenuous workout they dont' need to cool their body down they can just go back to everyday activities. The issue present is that there is no real definition of a cool down just that one shouldn't stop moving for a time span after a hard workout to keep your blood flowing. Now theoretically if your exercising very hard the blood vessels in your legs are expanded so the legs can receive a larger dose of blood rather than a body part which isn't moving. If your exercising very hard and you just suddenly stop it can lead to blood pooling, which eventually leads to dizziness and passing out. So maybe it IS a good idea for just a couple minute cool down, nothing more than 5 minutes. The group of people who are most vulnerable to this are athletes because they are trained to adapt their bodies to obtain maximum blood dosage in their legs which causes them to be able to need to cool down so their bodies can return to normal.

However, ther is an adverse side to this theory. Some people believe that a cool down is to prevent soreness due to lactic acid build up after exercise. Lactic acid has nothing to do with muscle soreness due to the lactic acid build up after exercise. Lactic acid has nothing to do with muscle soreness, its good to generate as much lactic acid as possible. When exercise is completely stopped the lactic acid build up can be changed to glycogen which the athlete can then use for fuel. There have been studies proving that even with the cool down the muscle soreness is not prevented.

So I guess the answer to this question would basically be personal choice. If you're an athlete it would be beneficial for you to cool down to avoid any pooling or swelling. For first timers or people new to exercise I feel a cool down isn't as beneficial because it's not going to prevent muscle soreness which you will experience, it will just help decrease your heartbeat and help you get back to normal state.

http://www.physioroom.com/prevention/cool_down1.php

http://www.nytimes.com/2009/10/15/health/nutrition/15best.html?_r=3&ref=nutrition

Antioxidants? Do they really work?

For everyone out there who doesn't know what an antioxidant is let me define this first. An antioxidant is a substance or nutrient in a food which prevent/slow oxidative damage to our body by reducing the effects of the free radicals so in layman's terms they are basically good to consume because it prevents damage to our bodies (cells). These free radicals are important to stop because they play a role in serious diseases like heart disease, cancer etc. The good thing about antioxidants is that they are not just linked to one food. They are food in a couple of different varieties. It is important to consume them so the body can protect itself. A balance with antioxidants is good to remain healthy.

Most antioxidants are known predominantly for their bright colors. For instance, the red of tomatoes, the orange of carrots, yellow corn, blue/purple blueberries, grapes, etc. Also, antioxidants are found in certain vitamins like A, C, E, and selenium. Many people have developed the theory that only antioxidants can be found in red wines and dark chocolate while this is true they do not know about the rest of foods which contribute to this list as well. The antioxidants involving the phytochemical group are first and foremost: flavonoids from soy, red wine, tea, etc, lycopene from tomato, watermelon, etc lutein from dark vegetables like spinach, etc, and lignan from flax seed, oatmeal, barley, etc. There are a couple more, but these were the most pertinent to an individual's daily consumption.

Now the issue that comes into play with consuming antioxidants is one should be aware of reverse reactions. If certain antioxidants are consumed with milk they can produce virtually no effect to the health. Also, if you try to take a supplement for the antioxidants instead of include them into your diet it could lead to a harmful toxic effect. Just stick to consumption here and there of these nutrients and your body should be able to fight off the harmful radicals with no ifs ands or buts!

http://www.ific.org/publications/factsheets/antioxidantfs.cfm

http://www.nlm.nih.gov/medlineplus/antioxidants.html

http://www.healthcastle.com/antioxidant.shtml

On the Run...here are some helpful eating tips

Many Americans live a fast paced lifestyle eating from one place to the other without even thinking what they are really putting into their mouths. The people mainly affected by this are business people, students, health care professionals, and mostly people who work the long 9-5s everyday. Many want time away from the office to eat with friends or coworkers so they go to restaurants and are oblivious to contents within the meals they are consuming. There are plenty of ways to eat healthy when on the go. In this blog I will give readers some healthy options or tips so they know how to choose the better option on any restaurant menu.

Don't forget that if you eat anything in moderation it is okay, but when you are eating out everyday you are not as informed with the nutrients amounts as you would be if you were to make yourself and look at the nutrition facts on the back of the box. It is good to pick a restaurant that offers a large variety of options so you will be able to find something that suits you. Don't drink soda or juice that packs on calories and carbohydrates, stick to water, tea, or diet soda. Try to stay away from any cream based products like soups, sauces, dressings as these could pack on the pounds. If you order a large meal, box half and only eat half at the table that way the food isn't in front of you to splurge on. One key thing is avoid fast food places, try to stick to delis or bakeries instead. Quick snacks could be a cup of soup, crackers, pretzels, granola bar, and water. There are many healthy options out there but still many are misinformed or too nervous to make the right choices. When you are out there DO NOT be afraid to ask corporate places for their menus like McDonald's, Panera, etc. That way you can see what things on the menu are going to be the healthiest for you in your certain situation. Eating on the run can be fun and beneficial all at the same time, there are million of options out there just waiting for you to try.

Does eating food late at night pack on the pounds?

Have you ever wake up in the middle of the night hungry for a snack? Come home from a party and want to eat up your whole kitchen? You may want to think twice. Eating at this hour has proven to have adverse benefits for your health. Many think eating lat may just be the cause of indegestion but in reality it can lead to more serious health issues. Many need to become aware of the issues that are associated with eating this late in the evening.

The body uses calories and nutrients for energy to keep the body healthy so throughout the day it disperses these nutrients for fuel to keep the body going. When it comes to nighttime areound 7 or 8 the body is meant to be at rest. This would mean that the body does not need to consume foods to keep the body going; it would be extra nutrients the body doesnt need. I'm not saying never eat late at night, you can always eat anything within moderation. I'm advising that late night binge eating or in excess is really not recommended and can lead to serious health issues. If you go all day without food then by all means eat late at night, this just applies to people who eat throughout the day and late night as well. Some of these issues would be dieabetes, cardiovascular disease, stroke, obesity, etc. There was a study performed with mice that showed that the specific time you eat definitely affects how much weight you gain. Eating when you should be sleeping could lead to almost 30% weight gain, which for most people is anything but healthy.

Another interesting fact about eating late at night is that it is unhealthy and specific foods can lead to specific effects. For instance vegetables or fruit eaten at night can cause indigestion or nightmates because they are so rich in fiber. Anything with fat is a terrible idea, and can cause feelings of guilt in the morning. Try not to eat late at night but if you have to try a lighter snack like fat free milk or half a cup of dry cereal. Just a little food for thought!

http://www.helium.com/items/1152736-dangers-of-eating-late-at-night

http://well.blogs.nytimes.com/2009/09/03/late-night-eating-linked-to-weight-gain/