Masks and exercise? Oh oh.

In a recent study from the British Journal of Sports medicine*, it pointed out some issues with exercising while wearing a mask. As indicated in the study, a 29% drop in peak oxygen consumption was measured. In addition, mask wearing led to a 14% drop in exercise time (fatigue).


Don’t exercise?

Exercise is extremely important for good health. To address the mask/exercise situation, I would recommend exercising in an area where there are no mask requirements as the higher the blood oxygen level, the better your body can deal with converting available glucose into ATP (Adenosine Triphosphate) which is what your muscles need during exercise – big time. Poor oxygen levels means lactic acid build up – not good.

Optimum oxygen levels are also important for the proper operation of all body functions, especially with the Heart, Lungs, and cells.

Checking your blood oxygen saturation

You can always randomly check your blood oxygen saturation with a pulse oximeter. This device is like a small clothespin that clips on the end of your finger which measures your blood oxygen saturation and displays a reading in a percentage. This device works by passing light through the blood in your finger and measuring the result.

Levels between 100 and 95% are good. Below that range raises an area of concern and should be investigated further by a medical professional.

Some people with lung conditions and other chronic illness have oxygen saturation levels that are around 90% to begin with, so wearing a mask could further compromise oxygen intake and should be discussed further with a medical professional.

Keep in mind to follow all local and federal social distancing protocols including PPE.

*Sources:

http://dx.doi.org/10.1136/bjsports-2020-103758

This sweet liquid can help with your brain health – really.

Maple syrup make breakfast so much more fun

We’re all looking for a supporting reason to eat more of something sweet and hoping to find a study showing that it’s really good for us, right?

I am.

Would you ever think that consuming maple syrup is great for brain health?

I didn’t think it would be that good, but, yeah, and there’s supporting evidence from a peer reviewed journal Neurochemical research showing that Maple syrup can help protect the brain, especially with those who have dementia or Alzheimer’s disease.

One way it helps is by preventing two types of proteins, beta amyloid, and tau peptide from clumping together – a good thing. This “clumping” can prevent “cell to cell” signaling, preventing effective cell communication – Sweet. (pun intended)

Maple syrup contains phenolic compounds – over 100 that are bio active and some have anti-inflammatory properties (that’s good).

Does this mean pour it on?

Well, I wouldn’t recommend over indulging in maple syrup, especially if you have some sugar sensitivities, or a level of diabetes, but in moderation, maple syrup can be a healthy addition to your diet, which, in my opinion, is way better than white sugar (oh, so bad).

Oh, so you’re going to make pancakes now?

5 big mistakes vegans make

Just because you are eating a vegan diet does not mean that you are eating healthy.
Yes, you get points in the ethics section, but they get taken away with the ethics of taking care of your own body.

Here are the top 5 mistakes that some vegans make when making food choices.

1: Carb overload.
Many vegans pile on the simple carbs, such as bread, pasta, and refined grains.
If you eating gluten free items it can be worse.
Gluten free breads usually contain potato starch, white rice flour, and corn flours – all extremely high in simple carbs which quickly convert to sugar in the body while being digested.
Potatoes in all forms are high in simple carbs – French fries, home fries, and even a baked potato, however, the latter is OK when it’s eaten moderately.
Organic whole grain breads, and other whole grains such as Quinoa, Brown rice, and Millet are more wholesome and nutritious.


2: Fry fest
Another problem with many vegan diets is eating lots of fried foods, especially when eating out.
Most vegan restaurants use conventional Soybean and Canola oils to fry and cook their dishes which is highly inflammatory.
Remember that most conventional Soy and Canola are GMO.
Organic Olive oil and organic Coconut oil are way better alternatives , but probably only available when you are cooking at home.


3: Fake meats
The fake meat industry is raging now will all of the meat substitutes, and Soy and Seitan (Wheat Gluten) are the big “go tos” when creating meat substitutes.
These meat substitutes are usually highly processed, and most likely GMO. This is also an inflammatory nightmare.
The “Beyond burger” and the “Impossible burger” are also highly processed, and the latter made with GMO ingredients.

Homemade veggie burgers, or organic store bought veggie burgers with very few ingredients are better and healthier choices.


4: Nut milks
Nut milks are all the rage now, and there are many that are made with GMO ingredients and lots of additives such as carrageenan, “natural flavors”, and a fair amount of cane sugar – the last thing we all need.
Read the label carefully and choose nut or seed milks that contain very few (and hopefully organic) ingredients.


5: Sugar fest
Sugar is bad in any diet, and many of the vegan foods contain a high amount of sugar in many forms such as high fructose corn syrup and cane sugar, especially cakes, cookies, and other sweets.
Artificial sweeteners should be completely avoided as they are made from many chemicals that have been shown to be harmful.
Maple syrup, Coconut sugar, Stevia, and Monk fruit are better alternatives that the body can metabolize more slowly, but be careful with these sweeteners (except for Stevia), as having too much can boost blood sugar levels quickly. Keep in mind that there are some products that have a combination of Stevia, Dextrose, and artificial sweeteners mixed together which I advise against.


Bottom line
A vegan diet can be really healthy and help with how your body ages and performs throughout your life, when incorporating whole foods, especially in your latter years.
Eating more fresh and organic fruits and vegetables will give your body the amazing nutrition it deserves, and keep your immune system at it’s best when needed.