"HEALTHY FOOD SWAPS TO TRY FOR THE HOLIDAYS!"

 

Add these ingredients and cooking methods to your feast to enjoy those classic dishes…the healthy way.

HEALTHY HOLIDAY FOOD SWAPS: Creamy, buttery foods have a way of creeping back into our diets during the holidays, so it's no wonder that the average American gains 1 to 2 pounds between Thanksgiving and New Year's Day. And yeah, we know—there’s nothing like your mom’s green bean casserole or pumpkin pie to satisfy your comfort food cravings. Still, there are tiny tweaks you can make to your menu that cut calories and unhealthy fats without sacrificing taste. Registered dietitians and Health's food director reveal the ingredient swaps they use to transform diet disasters into healthy, yet flavorful holiday meals.

SOUR CREAM HEALTHY HOLIDAY SWAP: GREEK YOGURT - Any holiday side that requires sour cream—mashed potatoes, casseroles, sauces—can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. When incorporated into a recipe, Greek yogurt tastes nearly identical to nutrition-devoid sour cream. “With this substitute, you’ll enhance the protein in your dishes,” says Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

PASTA HEALTHY HOLIDAY SWAP: ZUCCHINI NOODLES - If your family traditionally starts off holiday meals with a pasta dish, you can get those same tomato and garlic flavors by swapping out noodles for spiralized zucchini, says Sheth. Zucchini noodles, or "zoodles," cut out empty carbs while filling your plate with vitamins and fiber.

MASHED POTATOES HEALTHY HOLIDAY SWAP: CAULIFLOWER MASH - For every spoonful of mashed potatoes you heap onto your plate during the holidays, just know that a cup racks up over 200 calories (and that's before the added butter and gravy). Cut calories and empty carbs by making mashed cauliflower instead, suggests Sheth. Mashed cauliflower has the same texture and similar flavor, and in addition to being more waistline-friendly, cauliflower is loaded with vitamin C.

PIES HEALTHY HOLIDAY SWAP: GRILLED FRUIT - Substitute one pie on your dessert table for baked, roasted, or grilled fruit, suggests Cynthia Sass, MPH, RD, Health's contributing nutrition editor. This way, your guests will get the fruity sweetness they crave, minus the buttery, carb-heavy, calorie-dense crust. If you can’t stand the idea of going crust-less, try a mock cobbler instead. “Sauté berries in a little lemon water with fresh grated ginger and top with a crumble made from a combination of almond butter, rolled oats, and apple pie spice,” says Sass.

GREEN BEAN CASSEROLE HEALTHY HOLIDAY SWAP: BRUSSELS SPROUTS OR SAUTEED GREEN BEANS - Creamy green bean casserole is a holiday classic, but with fried onions, butter, cheese, salt, and cream of mushroom soup, this dish is far from wholesome. Instead, Sass recommends oven-roasted Brussels sprouts for a savory, fiber-packed veggie dish. Another option: stick with green beans but sauté them over low heat in extra virgin olive oil and season with sea salt and black pepper. Add a garnish of slivered almonds for an extra something special—and for added protein and healthy fats.

CREAMED SPINACH HEALTHY HOLIDAY SWAP: SAUTEED SPINACH OR SPINACH SALAD - Spinach is a good source of fiber, vitamins A, C, E, and K, folate, calcium, iron, and more—but you're negating any of those health benefits when you make creamed spinach, which is loaded with saturated fat. This year, sauté the leafy green in heart-healthy extra virgin olive oil and garlic. Sass recommends topping the dish with diced red bell pepper for added crunch and sweetness. You could also toss a spinach salad dressed with balsamic vinaigrette topped with sliced apples or peas and toasted walnuts or pecans.

SWEET POTATO CASSEROLE HEALTHY HOLIDAY SWAP: BAKED SWEET POTATOES - Topping your sweet potato casserole with marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Sass has a solution that's not so sickeningly sweet: Drizzle baked sweet potatoes with a sauce made from extra virgin coconut oil, maple syrup, fresh grated ginger, and pumpkin pie spice. While the syrup adds sugar, it acts as an unrefined form of the sweetener, which contains more natural nutrients than its refined counterpart, like calcium and iron. This recipe’s grated ginger adds zest and aids with digestion—something we all could use help with after a big holiday meal.

CREAM CHEESE DIP HEALTHY HOLIDAY SWAP: HUMMUS - Serving up snacks pre-feast? Serve hummus instead of a cream cheese-based dip, which can pack on around 50 calories from fat and 14 grams of cholesterol per serving. Our personal favorite is this slightly tangy garlic and sun-dried tomato hummus that not only tastes great, but is also full of protein, fiber, and calcium. Add an array of fresh, colorful veggies to the plate for dipping—it’s a quick and easy substitute for chips or crackers and can add nutrients like vitamin A from carrots, folate and vitamin C from bell peppers, and vitamins B and C plus fiber from raw broccoli.

MEAT AND CHEESE PLATE HEALTHY HOLIDAY SWAP: VEGGIE AND SHRIMP KABOBS - Sass suggests grilling or roasting fall veggies like zucchini and squash as well as onions and pepper and serving them on a stick for easy grabbing. For added flavor, alternate the vegetables with shrimp, a great meatless protein option. This veggie-filled alternative swaps out saturated fat and added salt for more fiber and nutrients like vitamins A and K, potassium, and manganese, which acts as a great metabolism booster as you enjoy the holiday dishes to come.

COCKTAIL MIXERS HEALTHY HOLIDAY SWAP: SPARKLING WATER - Toasting with a cocktail may be a holiday tradition but filling up on sugary drinks doesn’t need to be. “For cocktails, replace a sugary mixer with sparkling water flavored with fresh grated ginger, and fresh mint,” says Sass. She says mashed fruit makes another great natural sweetener when paired with bubbly water. Use either of these methods and you’ll bypass the 30 grams of sugar per serving most mixed drinks contain. For starters, try this golden apple cocktail that features sparkling cider, or a sparkling greyhound cocktail for a hint of tangy grapefruit. Half of this fruit contains only 8 grams of sugar, plus lots of vitamin A and C to boost your immune system.

PUMPKIN PIE HEALTHY HOLIDAY SWAP: PUMPKIN PUDDING - Want that seasonal pumpkin flavor without filling up on buttery crust? This pumpkin pudding is your answer. It’s low in calories and gluten-free, so it’ll satisfy every member of your clan, regardless of dietary restrictions. If pudding isn’t your thing, Sass has another crust-free suggestion: Pour the pumpkin filling right into the pie pan and bake until a toothpick comes out clean. This way, you’ll eliminate ingredients like white flour and shortening, which add saturated fat and refined carbohydrates to this holiday dessert standby.

MILK CHOCOLATE HEALTHY HOLIDAY SWAP: DARK CHOCOLATE - Chocolate lovers, rejoice: Megan Roosevelt, RDN, the founder of HealthyGroceryGirl.com, says dark chocolate makes a great addition to any dessert table.  “Dark chocolate has less sugar than white or milk chocolates and contains flavonoids that may improve blood circulation and support heart health,” she says. So do your body a favor and munch on a square of rich dark chocolate after dinner rather than fat and carb-laden milk chocolate candies.

WHITE BREAD STUFFING HEALTHY HOLIDAY SWAP: SPROUTED BREAD OR GRAIN STUFFING - Stuffing makes a holiday turkey extra special, but that doesn’t mean the filler has to contain nutrition-devoid white bread, a refined, simple carbohydrate that can spike your blood sugar levels, since it contains added sugar. Roosevelt suggests substituting that Wonder Bread for a sprouted, whole-grain loaf when making your holiday stuffing. “Sprouted grains can be easier to digest,” she says. Plus, they contain more good-for-you nutrients, such as zinc, calcium, and iron. Like Roosevelt, Health food editor Beth Lipton suggests rethinking your turkey stuffing. “Take out the bread entirely and use grains instead,” she says. Try quinoa, couscous, or farro-based stuffing to cut down on cholesterol, saturated fat, and empty carbohydrates. When these grains are blended with all the other stuffing ingredients, you won’t even be able to taste the difference between the traditional and your healthified version.

APPLE PIE HEALTHY HOLIDAY SWAP: BAKED APPLES - Roosevelt suggests going crust-free and loading up on the fruit itself to make this recipe more health-conscious. “Core out the center of the apples and stuff with a mixture of rolled oats, a little coconut oil, cinnamon, and nutmeg,” she says. Just pop them in the oven and you’ll have warm and gooey baked apples in no time. Coconut oil provides a dairy-free alternative to butter, while cinnamon and nutmeg pack in added flavor and contribute to lower blood sugar levels and a reduced risk of heart disease.

DEEP-FRIED TURKEY HEALTHY HOLIDAY SWAP: ROASTED TURKEY - Besides being a fire hazard, deep-frying your turkey adds an unnecessary amount of fat and unhealthy oils to your turkey-day meal. Instead, opt for an oven-roasted or braised turkey. Lipton suggests having a butcher cut your turkey into two breast halves, two thighs, two wings, and two legs and cooking them separately to retain the meat’s juiciness. “Roast the breast and wings and braise the legs and thighs,” Lipton says. “Normally the breast is dry because it has to hang out in the oven while the thighs and legs finish cooking.” Bonus: This cooking method means you won’t have to overcompensate with lots of fat-laden gravy on overly dry meat, since the juices will still be intact.

GRAVY HEALTHY HOLIDAY SWAP: PESTO - Topping your serving of turkey and mashed potatoes with gravy certainly adds extra flavor, but at the expense of extra fats, carbohydrates, and tons of sodium. This year try a less salty alternative. Lipton recommends an herb-pesto—try adding parsley, tomato, or arugula to your take on the sauce to make it extraordinary. Pesto sauces also have far fewer calories and less fat content than gravy, plus added nutrients like potassium and calcium.

CANNED CRANBERRIES HEALTHY HOLIDAY SWAP: HOMEMADE CRANBERRY SAUCE - Skip the preservatives and extra sugar in canned cranberry sauce and make your own version of the topping instead. Lipton’s go-to includes fresh mashed cranberries mixed with port, orange zest, and chopped up apples. “These ingredients play up the tartness of the cranberries so you don’t feel the need to use a ton of sugar,” she says. These berries are rich in antioxidants, vitamins C, E, and K, and contain fiber. At the same time, a half-cup of fresh berries only 25 calories, meaning you can load up, guilt-free.

BUTTER AND ROLLS HEALTHY HOLIDAY SWAP: WHOLE-WHEAT ROLLS AND OLIVE OIL - Munching on a dinner roll might fill you up initially, but the empty calories will leave you wanting more food soon after. Add butter into the mix and you’ve got a side dish that lacks any nutritional value. If the breadbasket is a staple at your holiday meals, try adding whole-wheat rolls into the mix. This will add more protein and fiber to the dish—and arguably more flavor. Then, trade the butter for olive oil for dipping. Olive oil contains heart-healthy omega-3 fatty acids. With this swap, you’ll cut down on sodium, too.

COLESLAW HEALTHY HOLIDAY SWAP: CABBAGE SALAD - Roosevelt has a mayo-free concoction that will still let you enjoy that crunchy bite of a raw cabbage dish. She suggests combining cabbage, coconut milk, apple cider vinegar, and sea salt for a lighter version of coleslaw. “Coconut milk is lactose-free and rich in a nutrient known as lauric acid which has been linked with helping reduce cholesterol and heart health,” she says of the dish. Another option: make coleslaw with your family’s favorite salad dressing instead of mayonnaise. The swap will eliminate around 2 grams of fat and 88 milligrams of sodium per serving if you use a dressing like balsamic vinaigrette.

EGGNOG HEALTHY HOLIDAY SWAP: DARK HOT CHOCOLATE - Roosevelt’s go-to recipe is 1 tablespoon of raw cacao powder, 1 teaspoon of maple syrup or stevia, and 1 cup of unsweetened almond milk. Heat up the concoction for a sweet treat that’s also rich in heart-healthy antioxidants. Making the swap will eliminate the heavy cream and whipped eggs that add 150 milligrams of cholesterol, 11 grams of fat, and 20 grams carbohydrates to the traditional beverage.

By: Julia Naftulin, Health Magazine

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

"Beyond Cholesterol: 14 Ways to Lower Triglycerides"

 

WHEN TRIGLYCERIDES INCH UP:

Maybe you've put on a few extra pounds. Now your yearly blood work comes back showing high triglycerides. These fats are an important source of energy in your body, but at high levels they can hurt your heart. Like cholesterol, triglyceride troubles can lead to clogged arteries and possibly to a heart attack or stroke. Luckily, there are many ways to lower your triglycerides.

WHY TRIGLYCERIDES MATTER:

High triglycerides can be part of an unhealthy condition called metabolic syndrome. Other parts of this illness can include:

• Low HDL "good" cholesterol
• High blood pressure
• Belly fat
• High blood sugar

Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes.

LOOK AT HOW YOU EAT:

That creamy latte, grilled cheese sandwich, or scoop of ice cream before bed can all lead to high triglycerides. If you often eat more calories than you burn - like many of us do - your triglycerides may start to inch up. The worst offenders are sugary foods and foods high in saturated fat, like cheese, whole milk, and red meat.

SAY NO TO SUGAR:

If you have high triglycerides, get your sweet tooth in check. Simple sugars, especially fructose (a sugar often found in fruit), raise triglycerides. Watch out for foods made with added sugar, including soda, baked goodies, candy, most breakfast cereals, flavored yogurt, and ice cream.

UNCOVER HIDDEN SUGAR:

Learn to spot added sugars on food labels. Words to look for include brown sugar, corn syrup, words ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose), fruit juice concentrates, cane syrup, cane sugar, honey, malt sugar, molasses, and raw sugar.

FOCUS ON FIBER:

Swap out foods made with refined white flour and bring on the whole grains. You'll eat more fiber, which helps lower your triglycerides. For breakfast, have a bowl of steel-cut oats with berries instead of a bagel or sweet cereal. At lunchtime, try a salad loaded with veggies and garbanzo beans. Choose brown rice or quinoa at dinner instead of potatoes or pasta.

EAT THE RIGHT FAT:

A little fat is good for you, when it's the healthy kind. Choose foods that naturally contain mono- and polyunsaturated fats: avocados, walnuts, chicken without the skin, canola oil, and olive oil. Avoid trans fats, which are found in many processed foods, French fries, crackers, cakes, chips, and stick margarine. Don't eat much saturated fat, found in red meat, ice cream, cheese, and buttery baked goods.

CHOOSE FISH INSTEAD OF RED MEAT:

The same omega-3 fats that are good for your heart can help lower your triglycerides, too. Next time you eat out, get the fish instead of a burger or steak. Eat fish at least twice a week. Salmon, mackerel, herring, lake trout, albacore tuna, and sardines are all high in omega-3s.

EAT YOUR NUTS AND GREENS:

Other good sources of omega-3s:

• Walnuts
• Flaxseeds
• Spinach
• Kale
• Brussels sprouts
• Salad greens
• Beans

DO YOU NEED AN OMEGA-3 SUPPLEMENT?

Ask your doctor. Capsules can give you a concentrated amount of omega-3s, but not everyone needs them. You may be able to lower triglycerides by making healthier choices in your life. And high doses of omega-3s can cause bleeding in some people. If your doctor says it's OK, look for capsules with EPA and DHA, two powerful types of omega-3.

CUT BACK ON ALCOHOL:

Do you unwind with wine, beer, or a cocktail? Switch to sparkling water with a squeeze of lime juice. Or try a tangy herbal iced-tea blend that tastes great without added sugar. Excess drinking is one cause of high triglycerides. That means more than one drink a day for women and two drinks a day for men. For some people, even small amounts of alcohol can raise triglycerides.

SKIP THE SWEET DRINKS:

One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week -- that means three 12-ounce cans of soda.

LOSE WEIGHT:

Extra weight, particularly around your waist, raises triglycerides. One of the biggest things you can do to bring your levels down is to take it off. It doesn't have to be dramatic, either. 

GET MOVING:

If you're carrying around a few extra pounds, starting regular workouts can get you in shape and lower your triglycerides at the same time. Aim for 30 minutes of exercise five days a week and be sure to break a sweat and get your heart pumping. You can cut your triglycerides by 20% to 30%. If you're new to exercise, try a dance class, go for a swim, or take a brisk walk each day.

GET A CHECK-UP:

A simple blood test can spot high triglycerides. Your doctor may also look for related health problems. These include kidney disease, a slow thyroid gland, diabetes, and obesity.  Here's how triglyceride test numbers stack up:

• Normal - Less than 150 mg/dL
• Borderline - 150-199 mg/dL
• High - 200-499 mg/dL
• Very high - 500mg/dL and up 

WHEN HABITS NEED A HELPING HAND:

If lifestyle changes haven't helped enough, your doctor may suggest adding a prescription medicine. Fibrates, niacin, statins, and high-dose fish oil are a few of the options. Your doctor will look at all your blood fats -- triglycerides and all types of cholesterol -- to decide the best way to protect your heart.

Medically Reviewed by: Zilpah Sheikh, MD, WebMD on August 29, 2023

REFERENCES:

American Academy of Nurse Practitioners: "A Roadmap for Managing Your Triglycerides and Protecting Your Heart."
American Family Physician: "Omega-3 Fatty Acids."
American Heart Association: "Fish 101," "Fish and Omega-3 Fatty Acids," "Triglycerides," "Triglycerides: Frequently Asked Questions."
CDC: "Saturated Fat."
Harvard School of Public Health: "Ask the Expert: Omega-3 Fatty Acids."
Medline Plus: "Triglycerides."
National Heart Lung and Blood Institute: "What Is Metabolic Syndrome?"
National Institute of General Medical Sciences: "What Do Fats Do in the Body?"
TheHeart.org: "Diet and Exercise Key for Treating High Triglycerides: New AHA Statement."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"What to Know About 4-7-8 Breathing?"

 

The 4-7-8 breathing technique is based on pranayama breathing exercises. Pranayama is the ancient yogic practice of controlling your breath. These types of mindful breathing exercises have been shown to have many benefits for stress reduction and relaxation. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a "natural tranquilizer for the nervous system."

How to Practice 4-7-8 Breathing?

You can practice 4-7-8 breathing anywhere and at any time. When you're first learning, try to practice at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass. 

1. Find a comfortable place to sit with your back straight. 
2. Place your tongue against the back of your top teeth and keep it there. 
3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
4. Close your lips and inhale through your nose for a count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth making a whoosh sound for a count of eight. 
7. This completes one cycle. Repeat for three more cycles.

Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep. 

Benefits of Deep, Slow Breathing"

Mindful breathing practices such as 4-7-8 breathing can produce what Harvard cardiologist Dr. Herbert Benson called the relaxation response. You have a natural stress response that's designed to help you deal with dangerous situations. This fight-or-flight response can help you survive but can take a toll on your health when it's overused for everyday stresses. 

This stress response suppresses your immune system and can cause other health problems, including high blood pressure, depression, and anxiety. The relaxation response interrupts this stress response with a profound sense of rest. 

Other benefits may include:

Reduced anxiety. A study of college students showed that practicing pranayama reduced test anxiety in students. Another study of senior citizens showed decreased anxiety after two months of deep breathing exercises. 

Lower blood pressure. Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it. 

Improved sleep. One of the negative side effects of stress can be trouble sleeping. It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4-7-8 breathing can trigger your body's relaxation response and help you get to sleep.

Less pain. A study of 16 healthy people found that those who practiced relaxed deep breathing experienced less pain than those who practiced deep breathing that required a lot of sustained attention. Both groups experienced less tension, anger, and depression. 

Improved concentration. A 2017 study examined the effect of eight weeks of deep, slow, abdominal breathing on attention, emotions, and stress levels. After training, the people in the deep breathing group performed better on tests of attention and had fewer negative emotions.

How Deep, Slow Breathing Affects Your Body?

The sort of deep breathing practiced as part of the 4-7-8 breathing technique helps calm your body by activating your parasympathetic nervous system. Your body's automatic functions, such as your heartbeat and digestion, are controlled by your autonomic nervous system. This system has two parts, the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic nervous system controls your body's stress response. The parasympathetic nervous system controls your body's rest and relaxation response. When you activate one of these, you suppress the other. This is why deep breathing is so effective at causing the relaxation response. 

The 4-7-8 breathing technique is one method of deep breathing that you can use to reap all of these benefits. However, the particular method you use doesn't matter. If the 4-7-8 method doesn't work well for you, you can try another. You should experience the relaxation response with any breathing method that is slow and deep.  

Medically Reviewed by Gabriela Pichardo, MD, on June 27, 2023 

Written by WebMD Editorial Contributors

SOURCES:

Arizona Center for Integrative Medicine: "4-7-8 Breath Relaxation Exercise."

Frontiers in Psychology: "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults," "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Harvard Health Publishing: "Relaxation techniques: Breath control helps quell errant stress response."

International Journal of Yoga: "The effect of pranayama on test anxiety and test performance."

Nepal Medical College Journal: "Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate."

Pain Medicine: "The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing—An Experimental Study."

Right as Rain: "This Is Why Deep Breathing Makes You Feel so Chill."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Foods That May Help With Muscle Cramps"

 

EAT TO BEAT THEM: Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods.

BANANAS, A TIME TESTED TREATMENT: You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief. 

SWEET RELIEF FROM SWEET POTATOES: Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.

AVOCADOS, A POTASSIUM POWERHOUSE: One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.

BEANS AND LENTILS: Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.

MELONS ARE THE TOTAL PACKAGE: These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.

WATERMELON FOR HYDRATION: They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.

MILK: It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.

PICKLE JUICE: Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research.

DARK, LEAFY GREENS: They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.

ORANGE JUICE: One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost. 

SNACK SMART WITH NUTS AND SEEDS: Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.

SALMON FOR CIRCULATION: Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines.

TAP INTO TOMATOES JUICE AND ALL: Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting.

DRINK WATER FOR MAX HYDRATION: Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. For electrolytes without the sugar, drink coconut water instead.

MEDICALLY REVIEWED BY: Poonam Sachdev on March 06, 2022,

Written by Angela Nelson

SOURCES:

Mayo Clinic: “Muscle cramp,” “Water: How Much Should You Drink Every Day?”

Physicians Committee for Responsible Medicine: “Using Foods Against Menstrual Pain.”

Cleveland Clinic: “Don’t Let Foot Cramps and Charley Horses Slow You Down.”

Cedars-Sinai Medical Center: "Magnesium Rich Foods."

Columbia University: “Foods that minimize menstrual cramps?”

The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”

American Heart Association: “Hyperkalemia (High Potassium).”

European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”

Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”

National Institutes of Health Office of Dietary Supplements: “Magnesium.”

U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added."

Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"CAUSE AND CURE OF BELLY FAT"

 

MORE AROUND THE BELLY: Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

YOU'RE EATING TOO MUCH: If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

YOU'VE HAD A FEW MORE BIRTHDAYS: Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines, and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

BLAME YOUR GENES: If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

YOU'VE STARTED THE CHANGE: In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

YOU DON'T MOVE ENOUGH: Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

SLEEP IS HARD TO COME BY: Too little shut eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

YOU'RE STRESS EATING: Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

YOU HAVEN'T KICKED THE HABIT: Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

YOU EAT TOO MANY TRANS FATS: These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans-fat. Try to choose a different item.

YOUR GUT BACTERIA AREN'T HELPFUL: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

IT'S YOUR MEDICINE: The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

SOURCES: 

American Heart Association: "Trans Fats."

CDC: "Cutting Calories," "Eat More, Weigh Less?" "Physical Activity for a Healthy Weight."

Endotext: "Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism."

Harvard Medical School: "Abdominal fat and what to do about it," "Do gut bacteria inhibit weight loss?" "Taking aim at belly fat," "Why people become overweight," "Winning the weight battle after menopause."

Harvard T.H. Chan School of Public Health: "Waist Size Matters."

International Journal of Endocrinology: "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

Johns Hopkins Medicine: "The Skinny on Visceral Fat."

Mayo Clinic: "Belly fat in men: Why weight loss matters," "Menopause weight gain: Stop the middle age spread," "Trans fat is double trouble for your heart health."

Get America Standing: "On Your Feet America."

Journal of Obesity: "Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study."

Nature Communications: "The impact of sleep deprivation on food desire in the human brain."

Nutrients: "Fat Intake and Stress Modify Sleep Duration Effects on Abdominal Obesity."

PLOS One: "Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study."

Scientific Reports: "Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation."

SleepFoundation.org: "Sleep Linked to Gains in Abdominal Fat."

Sleep Medicine: "Sleep duration and obesity among adults: a meta-analysis of prospective studies."

Tufts Medical Center: "Can you avoid gaining weight as you age?"

University of Rochester Medical Center: "When Your Weight Gain Is Caused by Medicine."