Phosphorus in the Body

Although it may not get much attention, phosphorus is one of the most abundant minerals in our bodies. Phosphorus is very important to help our bodies function properly. It is a building block for bones and teeth and it is very important for energy storage. Phosphorus plays an active role in the everyday functions of all the cells in our bodies. It regulates kidney, heart, and muscle functions. Phosphorus is readily found in many of the foods that are commonly eaten such as dairy products, beans, and nuts. Due to the fact that it is easily found in many foods, phosphorus deficiencies are not a concern and phosphorus supplements are not typically recommended. This very important mineral works with calcium in our bodies to help prevent osteoporosis and to help our cells function happily and remain healthy. 

The Benefits of the Avocado

Most people are aware that eating too much trans-fat or saturated fat can lead to many cardiovascular problems, such as heart attack and heart disease. Although the avocado is high in fat, it is a great substitute for other fats because it is high in mono and polyunsaturated fats. Unsaturated fats are better for heart health. The avocado also provides almost 20 vitamins and minerals that can be very beneficial to your diet. One serving size of an avocado is one oz, or 1/5 of a large avocado. There is then roughly 5 servings within one avocado, each serving is 50 calories containing 35 calories from fat. Avocados can have multiple sizes so it can be difficult to say exactly how many calories are in each avocado. Even so, it can be said that each half has around 130 calories. Even though an avocado may be higher in calories it is a very nutrient dense food. This means that it has many benefits such as the vitamins and minerals that it contains for a relatively small amount of calories. The avocado is a great super food that works wonders when added to your diet.

Food Cravings

Craving something salty or sweet? The typical American diet contains large amounts of carbohydrates and saturated fats. Years of eating this food may actually affect the brain’s ability to regulate people’s metabolisms. Trying to cut back, or diet many become very difficult because years of eating that type of food can actually make it hard for the brain to detect when someone is hungry, or when someone is already full. There is an answer to help regulate these functions of the brain. Adding omega-3 fatty acids, flaxseed, nuts, and soybeans to what people eat can actually help regulate their appetite, and help people with their diet changes.  

Cleveland Clinic Wellness Daily Wellness tip. November 11^th 2013

Low Carbohydrate Diets: Good or Bad?

Many people, in an effort to lose weight, will switch to a low carb diets such as the South Beach Diet. This diet requires less than 10% of your daily Calories to be from carbohydrates. Carbohydrates are used as fuel for the body. When that fuel is taken away the human body begins to start burning its own fat as fuel. In a study consisting of 64 weeks of a low carb diet there was a 3.1 kg greater weight loss outcome then the amount of weight lost using a Mediterranean diet, or a low fat diet. The weight loss was directly linked to the reduced carbohydrate consumption. This information makes low carb diets seem like the answer to weight loss, but the reduction in carbohydrates isn’t necessarily good for people’s health. Studies show that low carb diets not allowing more than 50g of carbs per day, result in low levels of thiamine, folic acid, vitamin c, iron , and magnesium. Over long periods of time using extreme low carb diets may also cause a reduction in the amount of short chain fatty acids in the colon that are produced by the body. This can lead to high risks of colon and rectal cancer. Low carb diets can be a useful tool in losing weight, but people need to know how to follow them safely.