Category: Health Foods

A Guide for an Easy Calorie-Burning Lifestyle

Burning Calories
Photo by roxanabalint – yayimages.com

Regulation of calories has arguably become the single most important issue for people suffering from weight issues and consuming excessive calories is one of the primary causes of weight gain. 

Therefore, in this article, we are going to talk about some simple and quick methods to burn more daily calories. All these calorie-burning measures can be adopted by making slight tweaks in our daily routine. Even if you are not suffering from the issue of overweight, these small adjustments can help you counter so many diseases that you might otherwise be subjected to.

Do Domestic Cleaning Yourself

What’s better than an activity that can make your abode more hygienic and clean while simultaneously help you to stay in shape? Cleaning kitchen counters, vacuuming the entire home space, doing dishes, and other related domestic cleaning activities can burn a good amount of daily calories without adopting any strict diet and rigorous gym activity.

Make Slight Changes in Your Daily Commute

Man bicycle riding on a city streetBy making little adjustments in your daily commute to the office, work or college, you can add an easy calorie-burning routine to your schedule. For instance, if your work destination is nearby your home and local traffic laws allow the bike ride on the roads then consider yourself lucky because an hour of biking with moderate speed can burn more than 500 calories!

Biking your way to work and back can help you burn a significant amount of calories without carving out any additional windows in your daily routine for workout activities.

If this option is not feasible, then some other tricks can also come handy in making your commute a calorie-burning routine. If you go to work in your own vehicle, then try to find a farther parking spot and walk your way to the office. Similarly, if you use public transit for your daily commute, you can get off a station or stop earlier to add some walk or brisk walk to your schedule.

All of the discussed measures are simple and easy to execute, you don’t have to do anything extra to burn calories through these little adjustments.

Walk the Dog

Woman walking a dogHaving a pet in the house can be great for your mood. It also helps in creating an amiable environment in the house.

Moreover, having a pet dog can become a part of your easy calorie-burning routine. Take a walk with your dog a little further than you usually do or go to the nearest dog park. You can burn a nice amount of calories (and is also a good calorie burner for your dog!).

Stairs Over Elevators

Patient at Walter Reed test next-generation prosthesis walking stairsBy walking upstairs, you can burn double the amount of calories as compared to regular walking. Some people walk up four and five flights when at work just to keep their ‘blood running’.
So, just make up your mind to prefer stairs over elevators wherever you go. By making this simple adjustment in your lifestyle, you can burn more calories on daily basis.

Get Your Gardening Done

Person tending to her lawnIf your home has an outdoor space, then you can also put it to use to burn some more calories. Set up a small garden there and take up all its maintenance and sprucing activities on your own. While providing you with a great environmental friendly hobby, light gardening activity (watering, weed removal etc) for half an hour can help you in burning more than 100 calories. You can also grow some seasonal vegetables to save some bucks on your grocery shopping.

Window Shopping

Many people find it very pleasing to roam around in a mall and just check out recent products and fashion articles on display. If you are one of those individuals, then there is good news for you. You can burn roughly 100 calories with just half an hour of window shopping.

Two-Minute Walk Breaks and Lunchtime Wander

Man walking on sidewalkWhile sitting at your desk at work, you don’t need to walk for more than a few seconds throughout your shift. You can make a simple amendment in this stagnant activity to add more of a whole body movement in your working hours.

Add a two-minute window of walking every hour because one research shows that by doing so can counterbalance the detrimental effects of excessive sitting. You can devise a two-minute round-trip from your desk for every working hour. It’s very doable and will help you to prevent in developing a pot belly.

Moreover, don’t spend your lunch break in the same position you sit all day at work. Go out, have some fresh air and take a stroll for 15-20 minutes. It will rejuvenate your mind and also burn few calories.

High Line NYC
Walking the 1.4 mile High Line in New York City is an excellent way to burn off calories and keep that blood pumping

Apart from all these easy daily activities that can help you burn some quick calories, there are some occasional (weekly or fortnightly) activities that can serve the same purpose.

Site seeing, outdoor games or a hike: Explore your surroundings in whichever way you want. Try to schedule any such activity on weekends which can be served as a recreational escape and a way to burn lots of calories.  If you live in or near a big city, why not play tourist and check out all the city has to offer. In addition, just going to the city and walking a good couple of miles is a great calorie burner. In New York City, the borough of Manhattan is designed in grids; that is, every block from north to south is 1/10 of a mile, so every 20 blocks equates to one mile.

Car wash: You can save money and burn calories by cleaning and washing your car on your own.

Bottom Line:

Exercising your body to do daily routines will help you to get rid of those extra calories and keep those vital organs running at optimum levels. 

Understanding Hypertension

”Hypertension Warning Sign"
Photo by stuartmiles – yayimages.com

Have you ever felt your heart start to beat fast? You might have hypertension. Although a fast heartbeat can be the result of many things, let’s not rule high blood pressure as one of the reasons.

As the heart beats, it creates a pressure that pushes the blood through the arteries, veins, and capillaries.

This push, called blood pressure, is the result of two factors: The first force occurs as the blood pumps out of the heart and into the arteries. The second force is created when the heart rests between beats. 

Due to certain conditions, there are times when the heart must work harder to push the blood through the arteries, which subsequently results in less efficient circulation, as well as adding additional friction against the blood vessel’s walls.

One analogy is when you run water from a faucet down into a glass. If you turn the faucet higher, the water will run faster and if you are not watching what you are doing, the glass will overflow.

Now, what if the glass was covered except for the area where the faucet hits an opening at the top of the glass? At some point, something is going to happen and it won’t be a pretty sight. But what if you increase the water pressure? Whatever is going to happen is going to happen quicker. None of this is good.

Using a different analogy of water. Envision it falling against a set of rocks, if the water moves faster, over time, the rocks’ surface will become abraded. Similarly, blood moving through your veins at a faster than normal rate can cause unwanted damage to these vessels, not to mention that your heart has to pump harder and faster as well. This is high blood pressure, also known as hypertension. 

Heart diagram
By ZooFari [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons
As this extraneous force continues without remedy, the friction of high pressure can damage tissues inside the arteries and veins, (remember the rock abrasion comparison), consequently, it causes additional cholesterol which has nowhere to go but to stick to the arteries. This is called LDL (bad) cholesterol and as you may have guessed, it reduces the blood flow which will ultimately form plaque along with the damaged tears in the walls and resulting in atherosclerosis.

The more the plaque and damage that increases, the narrower the arteries become, which in turn, increases blood pressure because the body wants that blood to keep flowing, but this develops into a cycle that can do more damage to your arteries, as well as your heart and the rest of your body. In turn, dangerous conditions can occur, ranging from arrhythmia to heart attack and stroke.

High Cholostrial Illustration
Artery and Atherosclerosis illustration. High cholesterol. Blood clot.

There are numbers associated with blood pressure and it is used as a standard reference to determine when a person has hypertension. An elastic band is placed around the person’s arm, called a cuff and a manual pressure gauge is used to read the blood pressure of the individual. A rate of 120 over 80 (120/80) is considered normal. The first number represents the pressure of the blood when pumped out of the heart (called systolic) and the second number (called diastolic) represents the pressure between beats. Anything above 120/80 is considered higher than normal and would require treatment, usually medication.

As mentioned, hypertension can result in a plethora of different health complications. It’s important to note that stroke and heart disease are the leading causes of death in the US.

According to a report from the Center for Disease Control and Prevention, more than one-third of American adults, many of who are over 50 are suffering from this condition and nearly half of them are not aware of it.

Diagnosing High Blood Pressure
Doctor measuring blood pressure

Many people fail to control the issue of high blood pressure because they are not aware of the different attributes of the disease. For this reason, hypertension is also called a silent killer because most of its symptoms are not external in nature. A person may come to know of its effects after years that he/she has been suffering from it. However, by then, the significant irreparable damage might have already occurred.

Although high blood pressure can cause deadly occurrences, is can be easily controlled with the right medications and by maintaining a healthy lifestyle. In this article, we will cover the important points regarding hypertension so that one can tackle this ongoing medical condition efficiently.

What Causes High Blood Pressure?

To list a few: Smoking, obesity, lack of exercise, stress, too much salt consumption, too much alcohol consumption, genetics and sleep apnea. Let’s take a closer look at how these health issues can cause your heart to pump harder.

Smoking

One of the most (and popularly know) entities that cause damage to your body is smoking. As far as high blood pressure is concerned, it increases the risk of the buildup of plaque inside your arteries. In general, every time you pick up a cigarette, it can cause a temporary increase in your blood pressure. This applies to second-hand smoke as well.

Excess Body Weight

Obesity begets many different health complications and hypertension is one of them. Aside from increasing inches of your waistline, obesity also makes the arteries stiffer and thicker. This distortion of the circulation system consequently results in increased blood pressure.

Unlike stress, obesity is an ongoing physical condition, which means the affected person will also constantly suffer from the perils of hypertension. As mentioned earlier, persistent high blood pressure can lead to fatal diseases.

Stress and Anxiety

DepressionSadly, we are living in a stress-ridden world and sometimes there is no way around it. But for people suffering from high blood pressure, increased levels of stress are not just bad for your mental health, they also aggravate many parts of the body and increased high blood pressure is no exception.

Cortisol is the hormone responsible for the psychological effects of increased levels of stress. The fight or flight response provoked by the increased secretion of cortisol in the bloodstream also results in increased blood pressure counts. You can try to limit your stress by following these recommendations.

Sodium Consumption

Sodium is an important mineral for intracellular activities. However, excess sodium in the body can be very detrimental to human health, particularly for people suffering from high blood pressure. We consume sodium in different forms of salt. The sodium present in it aids the kidney to increase water retention, which consequently results in hiked-up blood pressure.

Processed dietary products are rich in salts; therefore, it would be helpful to limit their use. Try to maintain your daily sodium intake by not more than 1500 mg. This amount of salt equals slightly less than one tablespoon. Even if you are not suffering from hypertension, gradually reduce your daily intake of sodium to make yourself less susceptible to develop this cardiovascular condition later in life.

Cautious Use of Medications

Drug Addiciton

Whether you are using prescription or OTC medications, both of them contain several side effects. Therefore, their cautious use is very important, even for people who are not suffering from any serious health condition.

Be aware of OTC drugs, especially those available for seasonal flu, cold and decongestants, which can raise blood pressure. Similarly, the administration of some supplements can result in high levels of blood pressure. Never consume any medication or nutritional supplement without prior consultation with your doctor, particularly if you are already suffering from this condition.

Controlling High Blood Pressure

In many cases, particularly if incurred in later years, hypertension becomes a lifelong medical condition where affected individuals have to make certain adjustments to their lifestyle in order to minimize the detrimental effect of it. By taking care of certain things, you can make sure that you are living healthy even with the ongoing condition of hypertension.

Adoption of the DASH Diet

Dietary Approach to Stop Hypertension (DASH) is a diet routine recommended by the Institute of the National Heart, Lung and Blood Institute for the prevention and control of hypertension. This diet plan recommends the addition of whole grains, fruits (especially bananas, because they are rich in potassium), vegetables, white meat and nuts in daily meals and discourages the consumption of red meat, saturated fats, artificial, processed sweeteners and fat-enriched dairy products.

Eating the right foods can’t be stressed enough. Fruits and vegetables alone are highly recommended to help fight free radicals, as well as providing an assortment of healthy nutrients for your entire body – and that includes fighting high blood pressure. In addition to these healthy nutrients, dark chocolate and garlic have been found to assist in keeping your blood pressure in a normal state.

So don’t just read these recommendations. Make it part of your lifestyle starting today!

Exercise

Regular and increased physical activity helps in maintaining the well-being of the cardiovascular system. With more aerobic exercises, you can ensure that your heart’s activity remains unaffected in instances of high blood pressure. Fitness experts recommend that the inclusion of two and a half hours of moderate physical activity, which is spread throughout a week, can help in strengthening your cardiovascular system.

Furthermore, the increased physical activity also helps in reducing body weight, which can otherwise add to the aggravation of hypertension. Moderate physical activities can be performed in the form of brisk walking, cycling, swimming, gardening and any other aerobic exercise of your preference.

Using Medication

There is an abundance of successful medications that are used to control high blood pressure. Metoprolol, Losartan, and Amlodipine are some of the more popular ones, but let’s have a look at these and others and how they help to maintain a steady heartbeat and pressure. Please note, all of these drugs MUST NOT BE administered without the consultation of a qualified physician.

Diuretics 

Diuretics are a class of drugs used to catalyze the production of urine. It is usually recommended for acute hypertension patients for lowering their blood pressure levels with the exclusion of sodium and water from the body through urine.

Beta-Blockers

A beta-blocker is another class of drug prescribed to patients with abnormal heartbeat caused by increased levels of blood pressure. These drugs slow down heart activity to protect it from the detrimental consequences of hypertension.

All About Lactose Intolerance

”Wariing sign of lactose intolerance"
Photo by gwolters – yayimages.com

Lactose intolerance is a common digestive condition where a person’s metabolism is unable to break down the disaccharide sugar (lactose) present in dairy products. This condition develops when there is an absence or deficiency of lactase, the principal enzyme responsible for digesting lactose in the small intestine.

The ability to digest milk sugars starts to deplete during infancy. According to reports, a quarter of the US population experience decreased lactose tolerance as soon as the phase of weaning begins. There are several underlying reasons behind the development of lactose intolerance and it can be developed at any point in time as one ages.

Are Lactose Intolerance and Milk Allergies One and the Same Thing?

Many people confuse both of these digestive issues because of the common denominator of milk and dairy products. However, both of these conditions are absolutely dissimilar in many ways. Lactose intolerance occurs because of the absence of the digestive enzyme while a milk allergy is a digestive allergic reaction to the protein present in dairy products.

Moreover, milk allergies are more severe with its symptoms as compared to lactose intolerance and it is also less prevalent.

Causes of Lactose Intolerance

As we have discussed, the condition of lactose intolerance develops when the body is unable to develop sufficient amount of lactase. There are multiple reasons that can lead this deficiency.

Primary Lactase Deficiency

In the majority of the cases, primary lactase deficiency is the reason behind lactose intolerance. This type of intolerance happens due to a genetic mutation passing on through the generations.

Secondary Lactase Deficiency

Secondary lactase deficiency underlines the problem in the small intestine. This type of intolerance can occur at any age. Several medical conditions can lead to the development of secondary lactase deficiency.

  • Celiac disease:  Adverse reaction to gluten causing bowel issues
  • Gastroenteritis: Infection of the digestive tract and the stomach
  • Crohn’s disease: An enduring inflammatory condition of the lining of the digestive tract
  • Ulcerative Colitis: A disease affecting the large intestine

Chemotherapy and long-term administration of antibiotics can also lead to the development of secondary lactase deficiency.

Lactose intolerance caused by secondary lactase deficiency is often temporary in nature. Nevertheless, they can transform into a permanent condition if the underlying cause is severe.

Diagnosis

The initial diagnosis of lactose intolerance is very simple. If someone experiences abdominal conditions such as bloating, cramps and pain within two hours of ingesting any dairy product then the chances of acquiring lactose intolerance is quite possible. To be certain about whether or not you are suffering from lactose intolerance, a simple clinical diagnostic test can be conclusive. It is called hydrogen breath test and is used to identify various complications of the digestive system.

Treatment 

Unfortunately, there is no definite treatment available to treat lactose intolerance. In most of the cases, patients have to cut down their dietary consumption to protect themselves from digestive disruptions. Nevertheless, there are two treatment methods that are used by some people to alleviate the symptoms.

Administration of Lactase-containing Medications

OTC tablets and pills are available that contain lactase. These medications can be administered before the consumption of dairy products to limit the detrimental effects of lactose intolerance. But this treatment is not a long-lasting solution and it is not equally effective for every patient.

Administration of Probiotics

Administration of probiotics can also help in alleviating the adverse effects of lactose intolerance. According to a research study on a group of volunteers with lactose intolerance, more than two-thirds of them reported reduced abdominal cramps and pain after taking probiotics for more than one month.

Reconditioning of the Digestive System

In comparison to the above-mentioned provisional treatment options, a better measure is to recondition your digestive system to tolerate some amount of dairy products. One study suggests that in three week’s time, a person can recondition his/her digestive system to tolerate up to 250 milliliters of milk.

Dietary Alternatives

American CheeseDairy products are rich in Vitamin D and calcium. Both of these micronutrients are essential for the vitality of the exoskeleton of a person. A study was concluded that people suffering from lactose intolerance experience low levels of vitamin D in their bloodstream because of a complete absence of dairy products from their diet.

Therefore, it is imperative to get the essential nutritional content of dairy products from alternate resources.  Here, we are mentioning some of the dietary items that should be considered by people suffering from lactose intolerance.

Lactase-added milk: They are easily available in some grocery stores. Lactose in these dairy products is already broken down. So, lactose intolerant individuals can easily consume it in order to intake all the nutrients of milk without incurring any digestive issues.

Soy milk: Calcium makes bones strong and this mineral is abundant in milk. To get sufficient supply of calcium, soy milk is a better substitute for people with lactose intolerance. However, it is not suitable for people with milk allergies.

Dairy products with less lactose: Yogurt is a good substitute for people suffering from lactose intolerance because it contains less amount of lactose. Fermenting bacteria in yogurt have already eaten most of the lactose. Similarly, cheese is also a better substitute to get dairy nutrition.

Calcium-rich non-dairy products: To compensate the deficiency of calcium, one can increase the consumption of calcium-rich plants in their diet. Spinach, broccoli and other green vegetables have sufficient amount of calcium in them to compensate. Moreover, fish is also a good source to fulfill your calcium needs.

Before adding any of these products in your dietary routine, it is always a sensible move to consult your physician if you are suffering from lactose intolerance.

Lactose intolerance is surely undesirable, but it doesn’t have disabling characteristics. By taking care of your diet and fulfilling your calcium and vitamin D needs from other food sources, you can make the negative effects of lactose intolerance more tolerable.  

Note: The advice contained within this article is suggestive and is for informational purposes only. The information contained in this article should not be followed without the prior consultation of a medical professional!

How Cooking Meat Can Affect Your Health

”Image of cooked meat on a barbecue"
Photo by kamchatka – yayimages.com

Among all the staple diets that we consume today, meat is the oldest one. Since the beginning of human history, we consume meat in one way or the other. The reason why meat never goes out of dietary choices is that of its enrichment of taste. In recent decades we have also come to know that it is packed with proteins i.e. one of the three basic daily macronutrients required.

However, with the growing body of scientific research regarding this editable provision, many new facts have come to the forefront regarding its consumption. For instance, excessive use of red meat has been linked to high cholesterol and cardiovascular problems. With that said, getting it completely out of your daily diet can lead to a protein deficiency.

Some of the attributes associated with health and nutritional implications is determined by the cut, type and the proportion of meat that you eat. In addition and just as important is the manner in which itsis cooked. Today, we feast on meat that is prepared through different cooking techniques.
In this article, we will discuss the variety of cooking techniques in light of their health and nutritional consequences after consumption.

Roasting

Roasting SteakRoasting is a cooking method where the meat is prepared through dry heating. It’s quite different to wet meat preparation, where water and other liquids are served as a medium of cooking.  A pan which is usually used for the purpose of roasting has a holder to keep the dripping moisture away from the roasted item. It is important to do this to maintain the texture and taste of roasted meat.

Baking

Baking is very similar to roasting because it’s also a dry heating method which is carried out at the same temperature (usually around 300-400 F). However, it is usually used for the preparation of fish and poultry instead of red meat.

If we compare them with other cooking methods, roasting and baking are relatively healthy ways to prepare meat items.  But roasting it for too long at high temperatures can result in loss of its nutrition. A comparative chart tells us that roasting and baking meat at high temperatures can result in the loss of nearly half of its micronutrients (in the form of vitamin B) from the moisture dripped out during its cooking. In addition, well done cooked meat can contain more potential carcinogens (substances that can cause cancer). So if you are one of those that enjoys eating well-done meat, you might want to reconsider.

If you want to preserve the nutritional value of baked or roasted meat, then make sure that you are not discarding all the meat juice that has oozed out during the preparation of the meal. You can later use this juice to garnish the prepared meal.

Grilling

Grilled Meat
Photo Wikimedia by ‘_BuBBy‘

Grilled meat is undoubtedly the most popular form of preparing meat-based foods. From steaks to burgers, grilling helps in preparing many delicious meat staples. It is a dry and direct-heat cooking technique where meat is heated without the use of any pan or chamber.

Nonetheless, the taste of grilled meat food items comes at a significant cost. There are a plethora of health complications that are associated with the consumption of grilled meat. Let’s have a look at some of the most reported and researched adverse effects associated with the consumption of this delicacy when grilled.

Formation of PAH

Meat contains fats and with its direct heating on a grill, a sizeable part of it melts and spreads over the metallic grill in the presence of high temperature. This activity gives way to chemical reactions, where Polycyclic Aromatic Hydrocarbons (PAH) are formed.

PAH compounds can soak into the grilled meat and therefore can transform it into a harmful food item which has been researched for several detrimental effects on human health. Development of different cancerous tumors is linked to significant traces of PAH in the body. However, it has also been studied that removing the moisture of food while grilling it can reduce the amount of PAH by 90 percent.  

Formation of AGEs

Advanced Glycation End (AGE) Products are another organic byproduct formed during the grill cooking of meat. AGEs are linked to several harmful health implications. Increasing amounts of AGEs ending up in the body can raise its insulin resistance. Moreover, they are also known to aggravate cardiovascular problems.

A large number of precursor proteins, which react with sugar in the body to form AGEs, are activated during the grilling of meat. Therefore, the number of AGEs formed during grilling is the highest as compared to any other cooking method.

For people who don’t want to lose out on the taste of grilled meat, there are certain measures that should be taken during the grilling to limit the formation of harmful chemicals.

  • Try to reduce the cooking time. You can slightly pre-cook the meat to cut down it’s grilling time.
  • Be attentive during the preparation of grilled food items. Remove them from direct heat or change their direction as soon as they are transforming into a charred form.

In general, try to limit the consumption of grilled meat if you want to protect yourself from its potential detrimental effects.

Formation of PAH

Moisturized Cooking Methods

Stewing and poaching are usual meat cooking methods, which involve moisture. Since they are low-temperature cooking techniques, therefore the nutritional loss is less in their making. However, vital vitamin B can be lost if the food is stewed or poached for long time duration.

Formation of PAH

Frying

Frying is another popular form of meat preparation. In frying, meat is cooked at high temperature in oils. There are usually two types of frying which are used to prepare most of the meat foods:

Stir-frying: Meat is cooked in a moderate amount of oil through constant flipping and stirring. Since no meat juice is lost during stir-frying, it has better nutrition retention than other modes of cooking. However, heterocyclic amines are produced during stir-frying, which can lead to the development of cancer.

Deep-frying: Meat is immersed in oil while deep-frying. Deep-fried meat foods are undeniably tasty, but they are full of heterocyclic amines and AGEs.

From the above discussion, it is evident that roasting, baking, and stewing are the healthy ways to cook meat dishes. Try to add more meat, prepared through these cooking techniques in your staple diet in order to maintain a healthier dietary routine.

 

Are Sugar Alcohols Really a “Sugar-Free” Substitute?


”Bowl of Sugar"
Sugar adds calories and has bad oral effects. Photo by sierpniowka – yayimages.com

Sugar alcohols are a type of organic compounds extensively used in the making of sugar-free products. The first thing which should be understood  is that the use of sugar alcohols as an ingredient is not entirely free of sugar.

Secondly, don’t get confused with the word ‘alcohol’ because there isn’t any in the conventional sense. It represents the organic group of the carbohydrates of these sugars. You won’t get drunk with the consumption of sugar alcohols.  

Like traditional processed sweetener options, sugar alcohol also comes from plants, fruits and berries. However, their carbohydrate structures are slightly different from table sugar (sucrose). In this article, we will discuss in detail about the reality of sugar alcohol, its benefit, downsides and difference from table sugar.

Difference Between Sugar Alcohol and Table Sugar

Calorie Count
There is a significant difference between the caloric values of both types of sugars. One gram of table sugar contains around four calories. On the other hand, different types of sugar alcohols can contain one to three calories in the same weight.  

Difference of Taste
Most of the sugar alcohols have an understated ‘sweet’ taste. This is another reason they are used in sugar-free food products because their addition doesn’t tilt the taste of the food towards extreme sweetness. However, there is a variant of sugar alcohol with the name xylitol which has nearly the same taste of sweetness as table sugar.

Rate of Absorption
Sugar alcohols are absorbed slower than the conventional table sugar in the blood circulation.

Types of Sugar Alcohols
There are more than half a dozen sugar alcohol variants available in the market. Let’s have a quick look on some of the most commonly used types of this sugar alternative.

Mannitol
Mannitol is naturally found in different plants and berries. It can be extracted from mushrooms, strawberries and even from the onion. It’s nearly half as sweet as the table sugar.

Sorbitol
It is one of the most commonly used sugar substitutes available in the market. A mass-scale manufacturing of sorbitol is done by the processing of dextrose which is abundantly present in cornstarch. It also has the same sweetness level as of mannitol.  

Hydrogenated Starch Hydrolysates

This sugar alcohol is also made of cornstarch and has very low sweetness level as compared to the aforementioned types above.

Xylitol

Xylitol chemical makeup diagram
Xylitol chemical makeup

Unlike most of the sugar alcohols, xylitol is made of the leftover organic material. For instance, used sugar cane stalks and corn cobs are used to manufacture this sugar alcohol. In sweetness, xylitol is similar to table sugar. Therefore, it is also a popular substitute for people who want to go sugar-free.  

Benefits of Sugar Alcohol

Even though sugar alcohols are not entirely free of the negative effects associated with table sugar, it is still better to use instead of the traditional sweetener. There are two significant benefits of sugar alcohols compared to sucrose (the chief component of sugar).  

Fewer Calories Mean Healthy Diet
Sugar alcohols have fewer calories than traditional table sugar and this attribute alone contain several benefits for human health. According to a research study, around 15 percent of the total calorie consumption of the US population consists of added processed sugar. All these extra calories pave the way for prevalent health complications such as diabetes, obesity, cardiovascular diseases and digestive issues.  

By substituting table sugar with sugar alcohol options, one can significantly cut the number of calories without compromising on the amount and quantity of their meals.

To Maintain Blood Sugar Levels
According to a report, around 90 to 95 percent of diabetic cases in the country are of type 2. This diabetes type is spotted by increased blood sugar levels. Use of the sugar alcohol can help the type 2 diabetic patients to maintain their blood glucose at healthy levels. Sugar alcohol gets absorbed into the blood at a very slow rate as compared to traditional sugar. This means that sugar alcohol can pass through the body without significantly disturbing the glucose levels of it. A small amount of glucose present in sugar alcohols can easily be absorbed by the insulin present in the blood circulation of diabetic patients. By gradually replacing normal sugar with these options, people suffering from type 2 diabetes can also enjoy the desserts and other sweet dishes.

Note: Diabetic patients should consult with their medical professional before changing any dietary regimen.

Better Dental Health

We all know how processed sugar plays its part in deteriorating oral and dental health. Sucrose sugar is responsible for the exponential production of oral bacteria. These bacteria secrete acids detrimental to the protective layer of teeth called enamel.  Eroded enamel causes tooth decay which can lead to further oral health complications.

On the other hand, sugar alcohols are not known to have the same reactions in the oral cavity. It means using them instead of table sugar can help in preventing tooth decay and teeth loss which is a major periodontal concern in the country.

Apart from these major health benefits, miscellaneous studies suggest sugar alcohols might help the healthy probiotic bacteria to grow in the GI tract. These friendly bacteria are known to improve the digestive functions of the gut. Xylitol is also studied in clinical trials for its benefits to the skin and bones.

One Side Effect: Digestive Issues

With all its benefits, sugar alcohols have one side effect. Taken regularly, it can lead to lead to diarrhea and bloating. Since most of the sugar alcohol is not absorbed by the blood, a large amount of it ends up in the large intestine. This overload on the gut can result in digestive issues.  

People who are already suffering from irritable bowel syndrome can experience their symptoms getting worse with the use of sugar alcohols.

It is quite apparent that sugar alcohols have more benefits than harm and it can become part of a healthy diet. Nevertheless, consult your physician before adding sugar alcohol to your dietary plan.

Energy Draining Foods


”Man with energy level meter"
Photo by graficallyminded – yayimages.com

It has been a widespread perception that all foods help in increasing our energy levels, which in turn aids our bodies in performing our daily activities more efficiently. But that is not the case in today’s world.

Have you ever felt lethargic after devouring certain foods and imbibing certain drinks? If yes, this languid feeling is an indication that your energy levels have dipped considerably following the ingestion.  There are certain foods and drinks that can lead to this feeling.

Today, with the commercial food establishments vying towards creating more and more processed foods, we must be vigilant in selecting the right foods that will effectively aid in strengthening our metabolisms and energy levels. Let’s take a look at what foods we should avoid:

Processed Grains

Variety of whole grains
Variety of Grains

We all know the bad effects of that processed grains have on weight and the digestive system. But the negative effects don’t end here. These grains, highly enriched with carbohydrates, are also responsible for draining the stamina out of our systems. Even though this food is packed with energy in the form of high caloric content, in actuality, the processing in the body results in contrary results.  

There are two important factors to which bread, rice and pasta made of processed grains are energy drainers.  

They Quickly Raise the Blood Sugar Level

Processed grains lack the outer fibrous layer called bran. The insufficient amount of fiber in the processed flour makes them easily digestible and consequently, the glucose content is quickly absorbed into the bloodstream.

This happens in a very short time window and raises the sugar levels in the blood. To regulate this and to revert the glucose levels back to their healthy state, insulin is secreted from the liver cells. All this activity needs energy and as a result, the person may feel drowsy once the blood sugar gets in its normal range.  

Make sure you look for the label that confirms the grains inside the food item contains the bran and germ nutrients required for healthy digestion, sufficient antioxidants and energy level support.

Devoid of Nutrients Help in Increasing Energy Levels

The germ of a grain is also removed during processing. It contains several beneficial micronutrients that act as catalyzing elements in the physiological reactions to yield energy. For instance, Vitamin B plays an integral role in harnessing energy in the body but this vital nutrient is absent from processed grains because no germ is present in them. Learn more here.

Alcohol-based Drinks

Alcohol-based drinks are usually consumed for their relaxing effects. The concept of sipping wine while having dinner entails that consumption of alcohol helps with better sleep. However, this is a half-truth.  Consumption of alcohol, if it goes beyond a certain level, can make you feel restless and drained throughout the next day.

Alcohol increases the sleeping hours of the body from what is actually healthy and enough. Therefore, getting too much in your system, particularly during night can ruin the following day.  

Food Items with Added Sugars

Added and excessive sugar can be detrimental to human health in many different ways. One of the least known facts about the consumption of foods with added sugar is their draining effects on the energy levels of the body. They affect the energy level the same way that we have discussed in the section of processed grains.

Most of us have a habit of starting off our day with breakfasts containing packaged fruit-based cereals. People think of it as a healthy dietary routine. However, that’s not quite the case. Many of these off-the-shelf cereal products are rich with added sugars in the form of artificial fruit flavors. The amount of fiber present in such products is at an insignificant level. Therefore, these cereals do more harm than good.

Similarly, flavored yogurt and fruit juices are also considered healthy but they drain energy in the same manner as with any food item with added sugar. Sugary foods are also known to increase the craving for more meals. So, consuming all these foods and drinks items that are supposed to be healthy can trap the body into an endless cycle where you would constantly feel drained.

Excessive Consumption of Tea and Coffee

Tea and coffee are the most popular caffeine-based drinks. Caffeine is a psychoactive substance known for its stimulant effects. It also helps in temporary spiking the energy levels in the body. However, over-relying on such drinks to make you feel energized can become counterproductive.

If you are not taking care of your diet and sleep and just trying to maintain your energy levels with coffee and tea, then you are making things difficult for a long run. With excessive administration of caffeine in one form or the other, the body can develop a tolerance for its effects. Therefore, when an individual doesn’t get her coffee on time, she may suddenly start to feel exhausted. Furthermore, over-dependence on caffeine can disrupt your sleep cycle, another factor which also plays a part in draining the energy from the body.

Fried foods

Fried foods particularly the junk ones that we always love to munch on contain attributes that make the digestive system perform its function at a slow pace:

  • They are rich in fats
  • Fiber content is non-existent

This decelerated activity of the stomach gives way to a delay in the delivery of energy usually anticipated after a meal. Fried foods are also devoid of ample amount of micronutrients, which are a precursor of many bodily reactions that produce energy.

Fried junk foods are not just heavy on your pocket and make you fat. They are also not good if you have to indulge in the activities that need energy after consuming the food.

Low-calorie dietary choices

Food items with low caloric values are very popular among people who want to eat well and maintain a healthy BMI. However, getting overboard with such foods can impose negative effects on your body. Depriving your body of the number of calories necessary for everyday activities can have detrimental effects on the hormonal mechanism and metabolism, resulting in drained energy levels.  

Summary

Try to stay away from processed grains and look for the label that confirms the food items have the required nutrients. Avoid sugary items whenever possible and stay away from fried food items.

Health Benefits and Possible Side Effects of the Paleo Diet

In our previous article, we talked about the premises of the Paleo Diet and the list of foods that are allowed and prohibited in the diet routine. Here, will shed some light on the benefits and side effects associated with this diet.

The purpose of this article is to give you a comprehensive picture of the Paleo Diet in order to make you aware of all the related aspects if you are going to adopt its diet recommendations.  

Benefits of Adopting Paleo Diet Plans

There is a whole range of health benefits associated with the Paleo diet and endorsed by scientific research.

Ensures the Health of Body Cells and Functions

Foods prescribed in the Paleo diet have a perfect balance of healthy fats which is rare to be seen in other diet plans. Some diet routines increase the ratio while others cut down the consumption of healthy fats.

Let’s take the example of omega-3 fatty acids. These are essential fats and an integral part of intracellular communication, in the formation of hormones regulating blood clotting. They also play an important role in the better function of arteries (contraction and relaxation). Omega-3 fatty acids are also important for balancing the homeostasis associated with inflammation.  

The human body is able to produce other fats but it can’t make omega-3 fatty acids on its own. Therefore, one must get them through food. Seafood, vegetable oils, leafy vegetables, and nuts are rich in omega-3 fatty acids and all of them are essential food items of any Paleo diet chart. Getting ample amounts of omega-3 fatty acids helps in improving the overall physiological functions to ensure a healthy state of the body.

Accelerates Metabolism, Helps in Maintaining Healthy Weight

The Paleo diet increases the metabolic rate of an individual by simply increasing the muscle content of the body. Lean cuts of all red meats, crammed with proteins, are permissible to eat in the Paleo diet, unlike most of the diet plans.

A high intake of protein in your daily diet helps increase the muscle mass of your body. Muscle cells are very active and therefore need more energy to function. By adopting any Paleo diet plan, you will naturally replace fat cells with muscle cells which will help you in maintaining your weight in healthy BMI levels.  

Guarantees Healthy Digestive System

Most of the contemporary food items are loaded with processed sugar and fats which overwhelm our stomach and digestive tract because they are not designed to process such dietary items. Excessive use of these foods usually results in the onset of ulcers and leaky gut syndrome.

The Paleo diet prohibits all such manmade foods so that your digestive system can function at its best.  

Ensures Sufficient Consumption of Micronutrients

By allowing leafy and non-starchy vegetables and nuts in its menus, the Paleo diet ensures that you are getting all the essential vitamins and minerals necessary for the healthy functioning of the body.

Side Effects and Criticism of the Paleo Diet

With all its benefits, the Paleo diet is also criticized due to some of its shortcomings and side effects.

Cutting Down the Entire Range of Dairy Products Leads to Osteoporosis

Many nutritionists heavily criticize the Paleo diet because it excludes all dairy products from dietary consumption. Low-fat dairy items are necessary to fulfill the body’s needs for Vitamin D and calcium. Cutting down the dairy products for a long time can result in the development of osteoporosis.  

Renal Damage

Consuming high amounts of proteins and very low carbohydrates has detrimental effects on kidneys.

High Levels of Cholesterol

People who are already susceptible to cholesterol problems and heart diseases can face complications with more consumption of red meat even if it’s lean.

Body Fatigue

Low amounts of carbohydrates and sugar in the diet can also lead to body fatigue in some individuals, especially during increased physical activity.  

In order to get the maximum benefits out of a Paleo diet plan, it is important to have it devised with moderate consumption of every food item. Eating excessive red meat in the name of the Paleo diet will surely get you in trouble.

Similarly, you can have a modified Paleo diet plan by including healthy dairy products in it. Finally, it is necessary to consult your physician or any seasoned nutritionist before getting on any diet plan.

Gluten-Laden Foods are Not Bad for Everyone

”Picture of gluden-laden bread"
Photo by – yayimages.com

In this extremely health conscious world of today, consumption of gluten is another topic on which the scientific community seems to be divided. Most of the health experts believe that gluten is only harmful to people with some specific medical condition. On the other hand, few nutritionists believe that it is better to have gluten-free diet even if you are not suffering from any disease.  

According to a survey from market research company NPD, more than 30 percent of US citizens proactively try to avoid gluten-laden meals. This number is a clear indication that today’s society is also divided between the harms and benefits of gluten. As we all know, wheat is the most regularly consumed gluten-laden grain in the world. So it is important to comprehend the gray area associated with the consumption of gluten, but let’s start by properly understanding what gluten actually is.

Gluten: A Grain-based Protein

The term ‘gluten’ refers to the two proteins abundantly found in grains like wheat, barley and rye. Glutenin and gliadin are these two proteins classified by the name gluten. Some studies have concluded that gliadin is the culprit behind the most of the adverse health effects associated with gluten. Gluten gets its name due to the glue-like property of wet dough or flour, which consists of a sticky meshwork formed by the two gluten proteins present in the flour.

Is Gluten all Bad?

No, this is not the case at all. There are some medical and physiological conditions where certain individuals become intolerant to gluten consumption. Here, we will discuss these medical conditions.

Celiac Disease

Celiac disease is a type of autoimmune disorder in which the immune system of the body perceives gluten as foreign bodies (invaders actually). Immune systems are naturally designed to attack all such foreign bodies. So, when white blood cells attack the gluten particles, the gut lining of the digestive tract also get collaterally damaged.

According to the statistics gathered through National Health and Nutrition Examination Survey, celiac disease affects around 1 percent of the US population. Damage to the lining of the gut can result in anemia, nutrient deficiency and acute digestive problems. Celiac disease is usually heredity in nature. Due to its subtle symptoms, most of the affected people (around 80%) don’t even know that they are suffering from the disease.  

Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is another very prevalent digestive disorder that affects the colon (AKA large intestine) and people who have it often complain of severe abdominal pains and cramps, diarrhea and gas buildup in the digestive tract. IBS is a chronic disease and it can get aggravated by the consumption of gluten-containing foods; however, sometimes IBS gets confused with Celiac disease. If you have symptoms similar to those mentioned above, it is best to discuss with your doctor, who can run the necessary tests to determine which disease it is, usually by the process of elimination. 

Wheat Allergy

Some people suffer from a rare condition of wheat allergy where their digestive system gets worked up after the consumption of gluten-rich meals.

So there are instances where gluten-containing foods can become a source of trouble for people. To make sure that gluten is not inflicting its detrimental effects on your health, you can have yourself tested for gluten intolerance.  

Blood tests and tissue biopsies are usually conducted to make ascertain that whether one is suffering from celiac disease and gluten intolerance.

However, if you don’t have the condition of gluten intolerance then there is no harm in consuming this composite of proteins. In fact, actively depriving yourself of gluten-containing foods can have some adverse consequences as well.  

According to the research study put forward in this year’s session of American Heart Association’s Epidemiology and Prevention, making your diet free of gluten can increase the risk of developing type 2 diabetes. This research was observational and studied the impact of low-gluten and gluten-free diet on more than 100,000 participants. The same observational study also concludes that people eating a normal amount of gluten are 13 percent less likely to get diabetes.

Gluten Free Breakfast
Gluten-Free Foods

If you are concerned about eating foods that contain gluten, then concentrating on these foods may be a benefit.

Final Verdict

If you have read the whole article then it might have become very easy for you to take the decision regarding gluten. To put it in a more categorical manner, gluten is inherently not harmful to human consumption except in certain medical conditions. Therefore, people who avoid gluten-containing foods for no reason don’t have to do it because it is totally healthy to consume gluten in normal, healthy diets.  

An Impartial Analysis of Red Meat Consumption

From the time immemorial, humans have considered livestock as their premium source of food and it is common knowledge that meat in all its various forms is consumed all around the world.

According to a statistical report published by the National Chicken Council, the average person in the US has feasted on around 107 pounds of red meat in the year 2016. Comparing this amount of consumption from the past years, one finds out that US citizens are eating fewer amounts of meat than what they were eating five years ago. In this decade in the United States alone, the consumption of red meat has been reduced by 10 pounds per capita. 

Vegetarians – Take Note

This reduction in red meat consumption has been chiefly attributed to recent scientific studies which indicated that regular intake of mammalian food is the root cause of many serious diseases and health complications. There is no doubt about the harms of red meat, but completely preventing yourself from consuming it is not advisable either.

In this article, we will have a discussion on red meat so that you can decide what your limit of consumption should be.

What is Red Meat?

All the meat that comes from mammalian livestock (mammals) is considered red meat. Beef, pork, mutton, lamb, veal and goat are the general red meats consumed by the human population. Mammalian meat appears red as compared to the white meat (fish and poultry) due to the large value of myoglobin present in it.

Risks Associated with High Consumption of Red Meat

Several health risks have already been noted by food scientists on the consumption of red meat. It is imperative to know the downsides of eating too much meat in order to lead a healthy life.  

Processed Red Meat Can be Carcinogenic

The first and foremost health risk associated with high intake of mammalian meat is the increased chances of acquiring cancer. According to a report from the World Health Organization, processed red meat might contain traces of carcinogens.  High-temperature treatment of the red meat also results in the production of carcinogenic hydrocarbons. WHO validates these findings with the help of a control test that concluded the daily consumption of processed red meat (beef and pork were the meats that were used in the test) can increase the risk of developing cancer in the colon or rectum by 18%. 

Heart Diseases

According to statistics from the Centers for Disease Control and Prevention, more than 600,000 people die of heart-related diseases in the US. High levels of bad fats or cholesterol in daily diet lead to cardiovascular diseases. Red meats are rich in cholesterol and saturated fat and its high consumption on regular basis can lead to major health problems. High blood pressure in case of different heart-related complications can also result in kidney failure.

Benefits of Red Meat

Even with these serious consequences, the inclusion of red meat in your daily diet in a regulated amount is necessary for the healthy functioning of the body.

Red Meat is Rich in Proteins

Red meat is one of the richest sources of the most sought-after macronutrient (meaning that the body needs large amounts of it) which is  protein and consequently, eating healthy cooked meat as part of your diet can help you maintain strong muscle development.  Protein-rich food is an important building block of the bones, muscles, cartilage, skin, and blood. Proteins present in red meat are also involved in vital physiological reactions to the body; such as making enzymes and hormones.  Along with fat and carbohydrates, protein is a “macronutrient,” 

In addition, mammalian foods contain iron, zinc and B vitamins – essential nutrients that the body needs.

Red Meat Can Cure Anemia

Red meat also contains ample amounts of iron, which can reduce the risk of iron deficiency in an individual. It is worth mentioning that more than one billion people all around the world are suffering from iron deficiency anemia. Red meat contains some other healthy micronutrients as well.

Preparing Meat for Diner
Consumption in moderation is the key!

So, it’s all about moderation, due to the risks and benefits associated with red meat. Even eating some fast food, although not the healthiest choice, especially if you are trying to lose weight, is not out of the question, as long as you don’t overdo it!  And it is also advisable to speak to your medical professional about how much red meat is considered moderation for your particular metabolism, as well moderating the consumption of fast food. 

In the interim, one guideline you can follow is a recommendation from the American Institute of Cancer Research that, in general, an individual should not eat more than 18 ounces of cooked red meat per week.

Good Coffee Bad Coffee: A Guide on Coffee Consumption

Is coffee good or bad for human health? The answer depends upon your physical and mental condition and which advantage or disadvantage is of more concern to you. Some people drink coffee as a ‘wake me up’, but there is so much more to this stimulating (pun intended) drink besides caffeine.

The good and bad of coffee has been in debate for years and a highly polarized opinion has been set for this psychoactive drink. People love or they hate coffee. Very few people are out there who are not obsessed with coffee in either way. In the past, people advocate and censure coffee consumption on personal experience and merely made up facts.  

However, in recent few decades, researchers have been trying to find out the good and bad aspects of coffee under the light of scientific studies. In this article, we try to dissect the use of coffee in the same context. It is important to ascertain both the good and bad aspects of coffee drinking, because, as of the latest survey conducted at the beginning of the year, around 44% American consumers stated that they drink two to three cups of coffee per day.

Effects of moderate caffeine consumption

Good Coffee

Let’s find out some of the benefits that can be availed by consuming coffee.

A Catalyst for Weight Loss


According to the scientifically obtained nutritional chart of coffee, coffee is rich in the micronutrients of potassium and magnesium. Ample amounts of these minerals in the body regulates blood sugar levels by optimizing the function of insulin which also helps in lowering the cravings for starchy and sugary foods. With the regulation of insulin and blood glucose levels, there are also reduced chances of developing type 2 diabetes.

Reducing the Risk of Developing Cancerous Tumors

According to a research study that analyzed the effects of coffee consumption on more than 40,000 people, drinking coffee on a regular basis can reduce the risk of developing prostate cancer and endometrial cancer by 20% and 25% respectively.

Another research study indicates that increased caffeine intake in the form of coffee can reduce the danger of developing squamous cell skin cancer.

Beneficial for the Elderly

Neurons in the BrainKeeping the brain’s neuron’s synapses healthy is a major factor in maintaining effective cognitive performance, as well as maintaining the body’s nervous system. There are conditions one can do to help keep the brain’s neuron’s healthy. Some are natural. Some are voluntary, but all show signs of success pursuant to numerous scientific reports.

Then there is another neurodegenerative factor that can affect the brain’s health and that is oxidative stress. A study conducted by Harvard University reports that regular consumption of coffee is linked to reduced chances of developing Parkinson’s disease by lowering oxidative stress and inflammation of the neurons in the brain. A close relative of cognitive neurodegeneration from Parkinson’s is dementia and more specifically, Alzheimer’s disease. 

Some neurons are more vulnerable to oxidative stress than others and these neurons are usually the first to exhibit cell death during the aging process. Analogous to an apple that turns color when exposed to air, the cells in our body can eventually “rust” as we breathe. This is the process of oxidative stress and is caused by free radicals. Free radicals are unstable molecules that damage or “oxidize” cells throughout the body and there are many ways to counter the existence of these precarious molecules, mainly through the use of antioxidants, and coffee has been found to have a high level of antioxidants.

Dr. Barbara Shukitt-Hale, the Lead Scientist in the Laboratory of Neuroscience in Boston has stated: “Coffee is perhaps best known as a source of the stimulant caffeine. However, coffee also contains high levels of polyphenols and consuming phenol-rich foods can have direct effects on the brain and also reduces oxidative stress and inflammation.”Glutathione-3D Illustration

Artists rendition (left) of a redox-active sulfur atom (yellow circle) that provides antioxidant activity, while the red, blue, white and dark grey circles represent oxygen.

Conclusion: Drinking coffee to lower oxidative stress is a major benefit towards cognitive health, as well as reducing weight and fighting off some cancers.

Bad coffee

Hot coffee on a plate

Warning About the Risks of Cancer?

In March 2018, the state of California won a preliminary decision from a California superior court judge that they must put a label on coffee which states that it might be cancerous. It primarily circles around the level of acrylamide that coffee may contain; however, this research is controversial and the lawsuit is preliminary in nature. Where the facts are more substantial is listed below.

It Can Result in Insomnia and Restiveness

Consuming an excessive amount of coffee can produce psychological effects that might lead to agitation and sleep deprivation. Some people are inherently sensitive to the psychoactive substance present in coffee, most familiarly called caffeine.

Pregnancy Complications

According to a research paper published in the British Journal of Pharmacology, coffee can induce problems for developing fetuses in the pregnant mother. When it reaches the fetus through placenta can have adverse effects on the undeveloped metabolism of the unborn child.

Addictive Tendencies

According to a research study published in the Journal of the American Medical Association, people who regularly consume around 350 milligrams of caffeine exhibit the signs and symptoms associated with drugs notorious for substance abuse. For instance, they possess a never-ending desire for coffee and experience the signs of withdrawals when they try to limit their consumption.

Digestive Acidity and Ulcers

There are various acids present in coffee beans. With excessive consumption, they can increase the acidity in the digestive system and can also damage the internal lining of the stomach and small intestine that leads to the ulcer.

People who are suffering from high cholesterol are advised to consume filtered coffee. Filtered coffee is the one with beans that are free of most of the LDL in it.

What path should be taken?

Coffee being poured into a cupFrom the above discussion, one can deduce that the good and bad of drinking coffee actually boils down to the degree of its consumption, as well as your physical condition to sustain it, but in general, consuming coffee in moderation may be the way forward. 

With that said, be mindful of your daily consumption, especially if you are pregnant. But looking at the big picture, it is the opinion of this author that the good coffee outweighs the negative for the average, non-pregnant healthy American adult.

Still not sure? Speak to your nutritionist or medical professional who knows you personally and can advise on your coffee consumption better than any Internet article can do.