Welcome back to Costafitness! Watch this video and you can get a very good understanding of what I will be doing to try helping you and all of our viewers. I will be making some changes to the website so don’t be alarmed if you see a few noticeable changes through the next few days and weeks.
Some things you may notice is slightly different content, other authors/ publishers and more focus on things that we currently need.
This seems like a good time to get back on here and try spreading more positivity, smiles and knowledge. You can expect a good laugh from time to time, content that will be valuable and a true understanding for fitness so we can keep making progress while we face world problems as a team. Let’s tackle this together and let me help you!
Let’s make a difference and listen to what we need to do to conquer this virus. You can help a lot of others out there by sharing this content published on Costafitness.org and telling your friends and family about it! Also sharing it on social media. Keep checking in daily for workouts and more content that is sure to help you in someway, shape or form. Also please reach out if you have any questions or ideas for content you would like me to cover!
Are they friend or foe? There has been talk for a long time saying that consuming too many eggs can lead to high cholesterol levels. Is this true, should we slow down on eggs? Let us dig into some research and see what science has to say about this..
Humans have been eating eggs for a very long time, one article says approximately 6 million years and counting. Eggs back in the good ol hunting days were one of the easiest things for us to hunt and gather because unlike the mammoths and wild animals, the fragile egg never wanted to fight back. Hmm to hunt a saber tooth tiger or eggs… decisions, decisions.
What Is Cholesterol?
Cholesterol is described in this article as a waxy fat substance in the body, particularly in the cells of your body. Cholesterol can also be found in foods we eat such as eggs, fatty meats and cheese. It isn’t always a bad thing however. Cholesterol helps the body by helping the body with producing new cells and hormones as well as helping the body with dissolving vitamins. Most of the production happens in the liver, but researchers say that it isn’t necessarily the amount of cholesterol we consume but how much saturated fat is consumed with ones diet. (MedicalNewsToday.com was a huge resource where I got some of this information above)
The article I read on Medlineplus.gov discusses how too much cholesterol can be a bad thing:
“If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.”
Good and Bad Cholesterol
Cholesterol is broken down into 2 categories. HDL (high-density lipoprotein) and LDL (low-density lipoprotein). These are important to remember because this is pretty much how we can tell if we have good cholesterol or not. The goal is to have more HDL and less LDL. This is because HDL helps with transferring cholesterol from around your body back to your liver, which is good because as it is moved to the liver, it processes it and gets rid of the bad cholesterol for you. Now on the other hand, LDL is the bad kind because this is the kind we hear about causing heart attacks and strokes due to it increasing a build up of plaque in the arteries.
What Causes High Cholesterol?
High cholesterol is a mixture of a handful of things. The main things that tend to increase the chances of having high cholesterol is having too many LDL in your body as learned above. Also not being active, eating a lot of saturated fats from items such as deep-fried and processed foods. Smoking also lowers our HDL which is our good cholesterol as it raises the LDL count which is our bad cholesterol, this part is especially true for women according to this article I read. Also pay attention to your family health history, if your family has had problems with cholesterol then take precautions by getting checked by your doctor on a regular basis of his recommendation.
So What About The Eggs?
Eggs do indeed have a yolk that can include up to 200mg of cholesterol which is one of the richest among other foods however eggs also contain a bunch of health benefits including some benefits that can decrease chances of heart disease.
Some things that we like to see in eggs are:
Vitamins A, B, B12, D
It is a plus having the option to get eggs in organic forms and cage free which are a good option. If not the normal eggs are still there and for a very good price which makes it a convenient food to have in the fridge.
This is a part of an article I read from Harvard that I wanted to include for those who may have a health history of high cholesterol, diabetes or anything that would need to be discussed with their doctor: “In studies including the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. For people who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.”
Here is another part of the same article from above, I believe this was apart of their conclusion: “While eggs may be a much better choice than sugary, refined grain-based options like sweetened breakfast cereals, pancakes with syrup, muffins, or bagels, they may fall short of other options. A bowl of steel-cut oats with nuts and berries, for example, will be a much better choice for heart health than an egg-centric breakfast. Consumption of whole grains and fruit predict lower risk of heart disease, and when it comes to protein, plant sources like nuts and seeds are related to lower cardiovascular and overall mortality, especially when compared to red meat or eggs.”
That is something I do want to point out for your health because I am not saying to go eat a stack of eggs everyday, I am saying to do your research. Talk to your doctor about your cholesterol and overall health and what diet would be best for you.
In any dieting advice you chose to follow, I always recommend talking to your family physician and a registered dietitian to ensure you are healthy enough to participate in any new diet. I also highly recommend getting your blood work done regularly/annually depending on your health. It is a good thing to go over your numbers with your doctor and ask any questions you have as well as discuss any nutritional guidance you should be following.
I personally eat eggs almost everyday, I try to substitute 1-3 days with a different alternative. After reading all of the articles and studies, I will try throwing other healthy options such as the steel cut oats with berries and nuts. I still believe for me personally, eating a few eggs on a regular basis shouldn’t hurt but I will be discussing topics like this with my doctor to get a professional opinion.
I hope this article helps you, I know cholesterol can be an important topic for many. Especially with an alarming number like 3,000,000 cases each year having high cholesterol. So please share this on social media and with friends and family because this could really help someone with their health and wellness.
Thank you for reading and have an awesome day! -Alex Costa-
With finals coming up for all of my students out there, studying can get exhausting and tiring. One big thing you can do to help is focus on your health, especially what you’re eating.
I want to give you some foods you can try to throw into your diet to help increase your memory!
Broccoli is known for its health benefits and one of the most popular veggies among the rest. It is high in vitamin K which has been revealed in a couple studies to be linked to an increase in memory. However this study was conducted on 320 conductees that were between 70-85 years old that had no cognitive impairment. I believe it is safe to say if you don’t completely get the memory benefits, it will be very beneficial in other areas of your health!
#2 Pumpkin seeds
I went through very bad anxiety/panic attacks consistently a couple years ago until I read more on the nutrition aspect of the mental health industry. I found that magnesium can help immensely with your brain function which in turn can help with things such as anxiety and depression. I recently found that magnesium can be essential for your memory and learning!
With Pumpkin seeds being high in magnesium, they make a super simple snack to incorporate, especially during finals week!
Time to break out the spinach like Pop-Eye. Spinach is very high in vitamin k and in magnesium. Based off of what we have learned so far, that is a good sign. Start throwing in some more salads or throw some spinach in with a meal. This is a food that will help in more ways than one!
No surprise, avocados are in most top food list due to numerous health benefits they offer. Avocados are high in vitamin k and folate. These two nutrients combined with the mono-saturated fat content can decrease chances of stroke because it can help reduce the chances of blood clots. Avocados can also help with memory and concentration which is what we like to hear! Hit up my easy guacomole recipe!
#5 Fatty Fish
With the brain being comprised of about 60% of fat (mainly omega -3), it makes sense that this would be a good one to add to the list. If you look closely, most of this list is made up of healthy fats.
A study found that regularly eating fish that was baked or broiled could increase grey matter in the brain. Grey matter holds the nerve cells that make decisions, memories and control your emotions. Some of the best options you can get are salmon, tuna, trout and sardines.
Berries are something you can throw in with cereal, yogurt, smoothies and shakes or just have as a snack. This makes it super easy to add them in immediately.
A study says that “the berry fruit may exert their effects directly through alterations in cell signaling to improve/increase neuronal communication, calcium buffering, neuroprotective stress shock proteins, plasticity, antioxidant/anti-inflammatory action, stress signaling pathways and inhibition of acetylcholinesterase.“
So in other words, berries are high in antioxidants, improve neuron communication in the cell, increases the plasticity, which will help brain cells form new connections promoting learning and memory enhancement. This same study also mentions that more clinical trials need to be done to see the effects of berries on therapeutic agents for brain-related diseases.
A good example of berries to go for regarding this article suggest blueberries, blackberries and strawberries.
Every nut is a powerhouse of nutrients but nothing compares to the walnut on the charts in this study. Walnuts are a great source of ALA (alpha-linolenic acid), the plant form of omega-3 fats. They had a count of 2.5 grams compared to the others such as pecans which was the closest having 0.5 grams, then followed by peanuts, almonds and pistachios which all come in at 0 grams. I have a chart below I used to show you a visual of this.
There was an interesting study showing that an increase consumption of walnuts showed a significant increase in reaction time, learning, and memory recall compared to those who did not eat them. The study was done with conductees that were the ages of 20-90 years old and they saw an increase all across the board no matter what gender you are or the age. So I would go out and start looking for walnuts for better brain function!
#8 Olive Oil
There is always a lot of controversial conversations surrounding olive oil. “It’s the healthiest thing for you”, “it’s bad news”. Here’s the thing, no matter what in my opinion, we can’t deny how olive oil is better that some other choices out there for you. I have read articles claiming both health benefits and no health benefits. It gets even more confusing when you start reading into studies.
Olive oil is high in vitamin K and E, paired with being a monounsaturated fat, we have a formula for something here that could improve brain performance based off of what we read today so far.
An article I read explains that diets such as the Mediterranean diet higher in olive oil can reduce chances of Alzheimer’s up to 40%. The MIND diet has the ability to reduce the chances of Alzheimer’s more than 50%. If you are a younger adult this may not interest you as much as an older or even mid aged adult. This is still a very important topic because it can decrease chances so it may not be a bad idea to look more into this topic especially if Alzheimer’s runs in your family.
The other benefit I enjoy about olive oil is that it is pretty easy to incorporate into a diet. You can use it for cooking which makes it easy to get more olive oil into your diet. One more remark I would like to add on olive oil is that although I use it in my diet, I try not to overdue it when I use it, as many vitamins out there, too much may be as bad as too little.
In conclusion I believe that healthy fats can definitely play a role in our brain function as well as other nuts, berries and seeds. There are more things out there, I just researched many articles and studies to see which ones came up the most and why. It is a good idea to eat healthy not only for your future self and body but you should also do so because it can help increase performance mentally as well as physically.
I really value your opinions and feedback so please feel free to leave a comment below or reach out to me and let me know how you liked this article. Would you like to see more like this and on what topics? Thank you again for taking the time to better yourself today. By reading this, I know you take your health seriously, so make sure you keep coming back for more new content on the website. Also follow me on my social media links shown below for even more helpful tips including exercises, workouts, nutrition, increased athletic performance and so much more!
Disclaimer: Please check with your physician before using anything on this article. I am not a registered dietitian and although I researched and used scientific studies in a lot of the material here, your health history or medical stand point may need assistance of other foods, vitamins or supplements so check in with your doctor / physician before making any drastic changes in your diet. Thank you.
Bojur erybody, hope you are all having a great day! I wanted to make this post because I believe it has some value to offer you and it is something important you should know about. That is your blood pressure.
I took a few minutes this morning to read my blood pressure, I usually try to each month at least 1 time. I was happy to see my reading was 115/81. I have been paying more attention to what I am eating and drinking. I have been trying more smoothies, detox drinks and healthier options from the store like almond butter instead of normal peanut butter and almond milk instead of regular milk. Now don’t get me wrong, if you drink or eat those items, it doesn’t make you unhealthy. However I have been gaining more knowledge in the nutrition field and trying new things out.
Food choices can make a HUGE difference in your everyday lifestyle. I have been learning about different vitamins and minerals that are very helpful for our body to keep functioning properly. Even little changes in food like I stated in the paragraph above can make a big difference.
Anyway, about blood pressure…
Blood pressure is very important as many of us know, if you didn’t know well then now you do. This reading can detect if there is anything going on with the pressure of your blood running through your body. When your blood pressure is a little on the higher side, you may be feeling stressed or mad, maybe even other factors that could be causing it such as diet choices. I have a few family members with high blood pressure so I make sure I keep an eye on mine and do what I can to keep it leveled out. It can usually be hereditary so I try to do my best to keep my eye on it.
That article covers a lot on the topic so if you want to learn more then I would click that link and read away!!
So a main point I am trying to get across today is that it is not always about “looking the part” in the fitness world but “feeling the part” as well. I think too many of us just have a goal of obtaining a hot, good looking body which there’s nothing wrong with. I want one so I go and work on my physique to try changing it for the better each day. However, I want to spread more awareness for overall health and wellness while we are trying to look as if we are in the best shape of our lives each day. They both go hand and hand so why not tackle them together?
With that being said, take a few minutes and read your blood pressure at home. If you do not have a cuff to do so then do it at the doctors office or a local store. Most CVS’s and Kroger’s have a blood pressure reader that are super simple to use.
Your mind and body are one of the most important things in my opinion because that is how you operate. The healthier you are, the clearer your thoughts will be, the more weight you can lose or gain successfully and the more confident you will become.
I hope you all take a little time to try this out and see what it can do for your overall health. Have a great Tuesday and thanks for stopping by!