Managing Ingrown Toenails at Home

When you have an ingrown toenail, you don’t usually want people looking at your toes. They can be swollen, infected and less than sexy! So I put together this post about ingrown toenails and how to prevent and treat them, so you can show off your sexy toes.

Known to physicians as onychocryptosis, ingrown toe nails are a common, painful condition that occur when skin on one or both sides of a nail grows over the edges of the nail, or when the nail itself grows into the skin. This condition is usually very painful and can be associated with infection of the toe. Some ingrown toenails are chronic, with repeated episodes of pain and infection. Irritation, redness, an uncomfortable sensation of warmth, as well as swelling can result from an ingrown toenail.


In some cases ingrown toenails are congenital, such as toenails that simply are too large. People whose toes curl, either congenitally or from diseases like arthritis, are prone to ingrown toenails. Often trauma, like stubbing a toe or having a toe stepped on, can cause a piece of the nail to be jammed into the skin. Repeated trauma, such as the pounding to which runners typically subject their feet, also can cause ingrown nails.

The most common cause is cutting your toenails incorrectly, causing them to re-grow into the skin. Tight hosiery or shoes with narrow toe boxes only make matters worse. If the skin is red, painful or swollen on the sides of the nail, an infection may be present. This occurs because the ingrown nail is often in a warm, moist and bacteria-rich environment. When the nail penetrates the skin, it provides a convenient entry for germs that can cause infection. Untreated, the nail can go under the skin, causing a more severe infection. In either case, the infection needs to be cured with sterile instruments and antibiotics.

Treatment & Prevention

Ingrown toenails should be treated as soon as they are recognized. In many cases, people with uninfected ingrown toenails can obtain relief with the following simple regimen:

  • Soak the feet in warm salt water
  • Dry them thoroughly with a clean towel
  • Apply a mild antiseptic solution to the area
  • Bandage the toe


If excessive inflammation, swelling, pain or discharge is present as in the above photo, the toenail probably is infected and should be treated by a physician. A podiatrist can trim or remove the infected nail with a minor in-office surgical procedure. He or she can remove the offending portion of the nail or overgrown skin with a scalpel and treat the infection. Unless, the problem is congenital, the best way to prevent ingrown toenails is to protect the feet from trauma and wear shoes with adequate room for the toes.


Cutting toe nails properly goes a long way toward the prevention of ingrown toenails. Using a safety nail clipper, cut the nails straight across, so that the nail corner is visible. If you cut the nail too short, you are inviting the nail corner to grow into the skin. It is the natural tendency, when the edge of the nail starts to grow in, to cut down at an angle at the nail edge, to relieve the pain. This does relieve the pain temporarily, but it also can start a downward spiral, training the nail to become more and more ingrown.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Why Do Meal Times Matter for Weight Loss?

By Rachel Stinson

It is only natural that the more burgers and pizzas you wolf down, the more you worry about weight loss. The guilt is followed by a realization for the need to control your diet and cut down on junk food. However, in the middle of this circle of satiation and guilt, what you tend to overlook is the late hour of eating.

For a long time, the weight loss regimen has revolved around what to eat. Only recently, it shifted to ‘when to eat’. “There has been so much energy on what we eat and on carbohydrates and it’s only very recently that there have been studies to say that we have been ignoring timing and timing might be as important,” said Ruth Patterson, professor of family medicine and public health at the University of California, San Diego told CNN.

Operation Falafel Dubai conducted a study where many dietitians and nutritionists took part to analyze how the meal timings affect weight loss. The conclusion was that people who followed specific schedule were able to achieve the objective of weight loss.

Late Night Food Binging? Stop Right Now!

Like many other diet myths busted by latest scientific findings, eating three square meals has also been found to be effective only to a certain degree when it comes to weight loss. Avoiding food (fasting) for 12-15 hours a day was linked to consistent weight loss as stated in the latest study carried out by Satchin Panda, PhD, associate professor in the Regulatory Biology Laboratory at the Salk Institute in La Jolla, California. “Your body is more prone to burn fat at certain times of day and store fat at other times,” he said. His research suggests that the maximum amount of fat gets burned by the body if you go without food from 8 p.m. to 8 a.m.

Panda explains his finding by reasoning that “Staying up and eating late is a very recent phenomenon in human history.” He narrates that for the most part of history, humans used to spend long hours after the dark without passing as much as a morsel of food through their lips. So, the human body is hardwired to fast during the dark hours of the night and burn fat in the meanwhile. Binging on snacks through the night doesn’t give food enough time to get digested and converted for the body to use. Before that can happen, you are already ready with a fork and knife on the breakfast table, ready to munch down bacon andeggs. According to a 2011 study published in the journal Obesity, people awake till midnight or later consume 248 calories more than those who sleep early. And most of these calories begin to stack up after 8 O’ clock.

When Should You Eat Breakfast?

Second to midnight meals, people struggle to maintain good breakfast routines. That too comes as an outcome of staying up late at night, but it can be more easily altered than the bad habit of nighttime food binging. Once and for all, accept what your mom has been nailing down your brain since childhood: breakfast is the most important meal of the day. But there’s something that slipped even your mom’s mind. Breakfast has to be eaten within an hour of waking up, not once you’re at the office. A well timed breakfast sends yourmetabolism a good message to keep those calories from last night in regulation. “When you wake up in the morning, sunlight tells your brain that the day has started. Eating breakfast-breaking your night’s fast-sends that same signal to the circadian rhythms in your body. Chowing shortly after you get up synchronizes these clocks and, as a result, delivers a powerful metabolic jumpstart,” Panda says.

An Internal Clock

Circadian clocks are natural clocks fitted inside each of your organ, including the organs of the digestive system. This means that your organs, especially the liver, get accustomed of working best at a certain time of the day, i.e. if you maintain a routine. This helps particularly in keeping your metabolism at its best. But you must take your calories at the same time each day if you want the circadian clocks to help you lose weight.

Safe to say, you may be what you eat but you definitely are also – WHEN you eat. If you had been following a strict workout and diet plan and still not getting anywhere closer to your weight loss goal, we hope you got your solution.

Source: Smart Cooky | not affiliated with Aetrex Worldwide

How To Choose Bread That’s Healthy, According To Nutritionists

By  Arielle Weg

The bread aisle in the grocery store can seem like an endless sea of bagel flats, multigrain slices, and whole-wheat rolls (with an old-school loaf of Wonder bread thrown in the mix). While it’s clear that not all bread is created equal, it can be hard to know how to make the healthiest pick. “It’s a good idea to arm yourself with some information beforehand—that way you know what to look for and what different terms actually mean,” says Katie Cavuto, RD.

white bread vs wheat bread


The bread aisle in the grocery store can seem like an endless sea of bagel flats, multigrain slices, and whole-wheat rolls (with an old-school loaf of Wonder bread thrown in the mix). While it’s clear that not all bread is created equal, it can be hard to know how to make the healthiest pick. “It’s a good idea to arm yourself with some information beforehand—that way you know what to look for and what different terms actually mean,” says Katie Cavuto, RD.

The truth is, there’s no need to fear this carb. Bread can be an incredibly nutritious addition to your diet, says Keri Gans, RDN, CDN, and author of The Small Change Diet. Just follow these 4 go-to rules next time you’re in the bread aisle.

Whole is key.

When choosing bread, always opt for the whole-grain option. Whole-grain products use the entirety of the grain. This includes the endosperm, germ, and bran, which provide fiber, protein, vitamins, and minerals for your body, says Keri Glassman, RD, CDN.

Hate the taste of whole wheat? Don’t panic.”You basically want to be looking for the word ‘whole,'” says Gans, a spokesperson for Arnold Bread. She recommends scoping out ingredients like whole barley, brown rice, whole oats, or whole flax for a different flavor, but all the same nutrients.

Double-check for labels that say 100% whole-grain.

Breads can label themselves ‘whole grain‘ even if only 51% of the ingredients qualify, according to Cavuto. That’s why it’s important to examine packaging for the “100% whole grain” stamp. If you see that, it means your loaf contains 16 grams of whole grains per serving, says Cavuto.

And when it comes to choosing between organic or conventional breads, you can save your money and skip the organic. It’s not a make-or-break factor when it comes to bread.

Fewer ingredients means better bread.
“The absence of artificial flavors, colors, and preservatives is important as well,” says Cavuto, who’s also a spokesperson for Arnold Bread. She recommends avoiding hard-to-pronounce additives and partially hydrogenated oils. Try reading the ingredients out loud. If you can’t pronounce it or understand what it is after a quick Google search, toss it. “Learn to read food labels,” Gans says. She says to chuck a brand that’s giving you trans fats or high fructose corn syrup, too.
Focus on fiber.

You’ve heard it before and we’ll say it again—fiber is crucial to your diet. It helps keep you full, encourages healthy bowel movements, and improves gut health. “See how many grams of fiber there are per slice, and ideally, you’re going to want anything over three grams,” says Gans. The fiber comes from the endosperm that’s left intact in whole grains. According to the U.S. Dietary Guidelines, you should aim for 25 grams of fiber per day, and half of your daily grain intake should be whole grains.

Source: Prevention | not affiliated with Aetrex Worldwide


Do you really know how to walk?

By Starre Vartan

Fitness walking — taking longer, faster-paced walks — is a key element of many exercise programs. If offers loads of health benefits, including preventing and managing conditions like heart disease, high blood pressure and type-2 diabetes; strengthening bones and muscles; and improving mood, balance and coordination,according to the Mayo Clinic.

Seems like an easy fitness choice. But are you doing it right?

It may sound strange, but many people walk incorrectly — and they don’t even know it.

If you like to walk, but have found that you experience soreness in your joints (not just tired muscles), or really sore feet, ankles, knees, hips or shoulders, or you experience pain when you walk, it’s time to see a doctor. Chances are something’s off — maybe from an old injury, but maybe the way you’re walking is resulting in pain and discomfort. You should feel tired after a brisk walk, but you shouldn’t feel pain.

Let’s go through what you might be doing wrong, starting with this video of physical therapist Dr. Justin Lin, who walks through some of the potential pitfalls.

Foot placement

You should be rolling your foot from heel-to-toe, which will result in a smooth leg motion. When you’re in mid-stride, you should be moving forward because you’re pushing off the ball of the rear foot, not because you’re pulling forward with your front leg or foot. At least one of your feet should be on the ground at all times. If you hear a slapping sound when you walk, you’re landing too abruptly; it should be more of a rocking motion than an up-and-down one.

Keep your head up

It’s important to keep your head upright; you shouldn’t be looking down at the ground as you walk. Yes, you do need to see where you’re going to avoid on-the-ground hazards. So how do you do both? If you’re used to looking down at the ground the entire time you walk, you might be confused about this one, but it’s a small skill that just takes a little practice. And you can do it even over complex terrain.

Take a few walks during which you practice scanning the trail or sidewalk in front of you as you move forward. At first it will feel strange if you’re used to staring at your feet, but you’ll soon realize that unless it’s a tricky section of terrain or there’s a real obstacle in your way, for the most part, you can just glance down briefly at the edge of the sidewalk or the branches across a trail. You’ll be surprised at how little you need to look down once you get the hang of it.

Don’t slouch

As much as you can manage, keep your back straight and your stomach muscles engaged (this means that you can feel them a bit tighter than if you are sitting, but it’s not like you’re squeezing them so they are really hard). Michele Stanten, a certified group fitness instructor told Real Simple: “Your spine should be straight, with your ears over shoulders, shoulders over hips, and hips over knees.” If you are used to slouching a lot, this can be the most challenging part of a new walking routine, but it’s important. You can practice strengthening your core with some basic exercises like these.


If you walk with your neck and shoulders up around your ears, your butt tight, or keeping your back stiff, you’ll get tired quickly and probably won’t be breathing as well. As you walk, your upper body and torso should be mostly relaxed, your shoulders low, arms and legs swinging, not forced into a lock-step. Breathe deeply, but don’t force it. Shallow breathing will make you feel more anxious though, so the more deep breaths you can get in, the more relaxed you will feel.

The best part about walking is that you can do it almost anywhere, as long as you’re dressed appropriately. So put on your most comfy shoes, keep the guidelines above in mind, and just walk.

Source: Mother Nature Network | not affiliated with Aetrex Worldwide

5 ways to protect your feet & make shoes more comfortable

By Barbara Schneider-Levy

After a long winter of comfort food, many people head to the gym with hopes of slimming down for bathing-suit season. And following the warmest months of the year, feet are often the body part that expands — making the transition from easy, breezy, open-toe footwear to closed-toe looks an often painful experience.

In order to comfortably get back into these styles before the first cold snap of the fall, there are some easy tips to follow — and they don’t involve diet or exercise. Paul Weiner, a certified pedorthist and owner of Walk’n Shoes in Boca Raton, Fla., offers some suggestions when shopping for a new fall shoe wardrobe.

Ignore size: After toes have experienced ample wiggle room in sandals, they can feel constricted in closed-toe looks. So even after being properly remeasured, remember that a size seven from one brand may not measure up exactly to a seven in another. Be willing to try a range of brands and sizes.

The right width can mean all the difference, said Weiner, making a strong case for taking foot girth well as length into consideration. Shoes that are too narrow can create foot issues later on, so buyer beware.

Don’t underestimate the power of socks. While most women prefer a barefoot look, even when wearing boots, socks can provide added cushioning as well as wick away moisture, providing a healthier climate inside the shoe.

Insoles are a quick fix when looking for that ahhh factor. While Weiner suggests those with pronation issues may benefit from a firmer insole that offers support and alignment, he personally likes the feel of enhanced cushioning available in both full-length insoles or ball-of-foot pads. But, he warns, make sure a shoe’s current footbed can be removed in order to accommodate a replacement.

Indulge in some foot pampering. Just because feet are hidden inside a shoe, doesn’t mean they shouldn’t continue to be pampered. A day at the spa can be a welcome break from pounding the cold, wet pavement.

Source: Footwear News | not affiliated with Aetrex Worldwide

5 Tips to Guarantee you don’t Regain Pounds after your Weight Loss

By Tania Tarafdar

If you have reached your weight loss goal, don’t celebrate just yet. The most crucial part of your weight loss journey has now started. These tips from fitness expert Roshni Shah will ensure that you maintain your weight and not regaining the same 5lb that you lost.

Eat more protein: Fill 75 percent of your weight with protein sources like lean meat, beans and lentils to increase your lean muscle mass. In combination with a great strength training program, the protein will rev up your metabolism and make maintaining weight easy.

Think twice before you eat: Ask yourself if the meal will fuel your workout or fill you with unhealthy calories and nutrients. You will find that you will automatically make healthier food choices. You can, however, always indulge in a cheat meal once a week.

Set a new fitness target: Working towards a marathon or signing up for your first CrossFit class will help you stay focused on your workout routine. Also, seek ways to make your workout routine more creative and inspiring so that you stick to it for a longer time.

Eat small meals throughout the day: Try to eat smaller meals within shorter time span as it keeps the metabolic rate high. One should ideally have 4-6 small meals a day, each within a time span of 3 hours.

Walk around as much as you can: Stay physically active all day and try to meet the 10000 steps quota. Once a while, take the stair instead of the lift to reach your office. If your workplace is close, you can also cycle to the office.

Source: The HealthSite | not affiliated with Aetrex Worldwide

Is Coffee Good or Bad For Me?

I love the concept of bio-individuality. It stresses that each person’s body is different and that what might feel good for one person may not for another. Caffeine is one of those things that has both positive and negative effects on the body. Only you can decide if caffeine is something you want to incorporate into your diet. I personally avoid it, but you should make an educated decision about what feels right for you. Here are some perks and quirks of caffeine to consider when making your decision.

Ten Perks of Caffeine

  1. Alertness: Even in relatively low doses of 250 milligrams, caffeine has been shown to stimulate alertness and improve mental performance[1].
  2. Mood: At 250 milligrams, some report an improved sense of well-being, happiness, energy, alertness and sociability[2].
  3. Concentration: Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly[3].
  4. Performance: Some sources note that caffeine allows athletes to exercise for longer durations without hitting exhaustion. Although the mechanism is not yet known, caffeine affects the utilization of glycogen during workouts. Glycogen is the main fuel for muscles. Once depleted, exhaustion occurs. Caffeine decreases the use of glycogen stores during workouts up to 50 percent – allowing for longer workouts[4].
  5. Reduced Muscle Pain: Some researchers have found that caffeine may potentially stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort[5].
  6. Faster Effects of Medication: Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.
  7. Diabetes Prevention: Coffee contains minerals and antioxidants which help prevent diabetes. Frank Hu, M.D., one of the authors of The Harvard Study, theorizes it may be because caffeine stimulates muscles to burn fat and sugar more efficiently.
  8. Antioxidants: Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and it is not neutralized, it can damage the DNA of the cell.
  9. Disease Prevention: Caffeine keeps dopamine molecules active, preventing diseases like Parkinson’s and Alzheimer’s. Harvard researchers have found that men who drink four cups of caffeinated coffee a day are half as likely to develop Parkinson’s disease as those who refrain from consuming caffeinated beverages.
  10. Asthma Relief: Drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication.

Ten Quirks of Caffeine

  1. Cardiovascular Problems: Approximately 4 cups of coffee or a beverage with equivalent amounts of caffeine can raise blood pressure for many hours. The measured blood pressure levels are associated with increased risk of cardiovascular disease[6].
  2. Stress: Caffeine consumption in the early morning affects the body until bedtime, amplifying stress levels throughout the day. Caffeine increases stress hormones and elevates one’s perception of stress. Decreasing coffee and caffeinated beverages will help to lower often exaggerated stress-reactions[7].
  3. Emotional Disturbances: When more than 2g of caffeine enters the body, the heart becomes stimulated and blood vessels dilate. Shortly after, blood pressure increases, causing bronchial relaxation in the lungs and increased breathing. These physiological reactions tend to cause irritability, restlessness, insomnia, and agitation[8].
  4. Blood Sugar Swings: Type 2 diabetics should be aware that caffeine may potentially impair insulin’s action, causing a detectable rise in blood sugar levels. Approximately 2 to 2 ½ cups per day may cause this effect[9].
  5. Gastrointestinal Problems: Because it is a stimulant, caffeine can cause increased contractions of stomach muscles – possibly causing abdominal pain, diarrhea, and increased bowel movements. Those who have irritable bowel syndrome, Crohn’s disease, or colitis may want to be extra cautious before choosing caffeinated beverages[10].
  6. Nutritional Deficiencies: Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals.
  7. Male Health Problems: Research shows that men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine[11].
  8. Female Health Problems: Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine[12].
  9. Aging: Caffeine tolerance may decrease with age. Production of DHEA, melatonin and other vital hormones decline with age. Caffeine helps to speed up this process. Caffeine also dehydrates the body, contributes to aging of the skin and kidneys, inhibits DNA repair and slows the ability of the liver to detoxify foreign toxins[13].
  10. Adrenal Exhaustion: Caffeine is a stimulant which binds to adenosine receptors in the brain. This leads to a range of complex reactions which causes an increase of stimulation at the adrenal glands. This can increase vulnerability to a variety of health disorders related to inflammation and fatigue[14].

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

[1] Zwyghuizen-Doorenbos A, Roehrs TA, Lipschutz L, Timms V, Roth T. Effects of caffeine on alertness. Psychopharmacology (Berl). 1990;100(1):36-9.

[2] Merideth A. Addicott and Paul J. Laurienti. A comparison of the effects of caffeine following abstinence and normal caffeine use. Psychopharmacology (Berl). Author manuscript; available in PMC 2010 December 1

[3] “Caffeine – How much is too much?.” MayoClinic. N.p., 3 Nov 2010. Web. 22 Dec 2011.

[4] “Caffeine – How much is too much?.” Rice University. N.p., n.d. Web. 22 Dec 2011.

[5] Jennifer, Warner. “Caffeine may ease workout pain and soreness.” WebMD. N.p., 17 Jan 2007. Web. 22 Dec 2011. <>.

[6] Boyles, Salynn. “Is Caffeine bad for your heart?.” WebMD. N.p., 01 Aug 2002. Web. 22 Dec 2011.

[7] “Caffeine’s Effects are Long-Lasting and Compound Stress.” DukeHealth. Duke University Health Systems, 03 Nov 2004. Web. 22 Dec 2011.

[8] Kassem, Noreen. “Emotional effects of caffeine.” Livestrong. N.p., 24 Nov 2010. Web. 22 Dec 2011.

[9] Collazo-Clavell, Maria. “Caffeine: Does it affect blood sugar?.” MayoClinic. N.p., 03 Feb 2010. Web. 22 Dec 2011.

[10] McLaughlin, August. “Caffeine and Gastrointestinal Problems.” Livestrong. N.p., 13 Jun 2011. Web. 22 Dec 2011.

[11] “Coffee and Prostate Health: Is it Bad for You?.” Web BPH. N.p., 02 Mar 2011. Web. 22 Dec 2011.

[12] “Caffeine & Women’s Health.” Food Insight. N.p., 15 Oct 2009. Web. 22 Dec 2011.

[13] MacDougall, Caroline. “Caffeine, Stress & Aging.” N.p., n.d. Web. 22 Dec 2011.

[14] Doyle, Marek. “Caffeine, Stress & Aging.” N.p., 3 Nov 2010. Web. 22 Dec 2011.

Crockpot Mexican Chicken Soup/Stew over Cilantro Lime “Rice”

A perfect fall crockpot meal!!! Enjoy!

For your crockpot
1 tablespoon olive oil
1 lb chicken breast
½ cup chicken broth (use a little more if you want it more “soupy”)
1 (14 oz) can diced tomatoes
1 yellow onion, sliced or diced
½ (14 oz) jar of roasted red peppers
2 cloves of garlic, peeled and smashed (just smash it was the side of a knife)
1 tablespoon chili powder
2 teaspoons cumin powder
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon salt
pepper, to taste
For your cilantro rice
3-4 tablespoons cilantro, diced
1 head of cauliflower
½ lime, juiced squeezed
1 tablespoon olive oil
pinch of salt


Pull out your hand dandy crockpot. People have been asking for more crockpot recipes so HEAR YA GO!!!! hooooooo ray!

Literally throw all your crockpot ingredients into the crockpot. Mix around. Turn on high for 3.5-4 hours or until your chicken is shredable (is that a word?) with two forks. I love shredded meat.

When your crockpot only has about 30 minutes to go, preheat your oven to 400 degrees.

Pull out a baking dish to prepare your cauliflower. Pull off all the leaves and cut off the stem, then dice your cauliflower into smaller florets and place in baking dish.

Sprinkle with olive oil and salt. Put in oven and baking for 20-25 minutes or until cauliflower is tender.

Once the cauliflower is done cooking, grab your food processor with the shredding attachment. Add cauliflower and rice it up!

Add riced cauliflower to a bowl. Chop your cilantro and add that right into your rice. Squeeze some lime juice over the top and mix together.

Once your chicken is all cooked in your crockpot, take a fork and shred the chicken directly in the crockpot. Then pour ingredients over cauliflower rice. Slice an avocado and put that on top.

Mexican Chicken Soup/Stew over Cilantro Lime Rice

Gluten Free Does Not Always Mean Healthy!!!

I have noticed a huge trend of people going on “gluten free” diets for weight loss. While a gluten free diet can certainly be a healthy alternative for some and a necessity for others, it can also be quite unhealthy if done improperly.

What most people don’t do when switching to a gluten free diet is eliminate processed, packaged foods. They think that by eating the gluten free version of pretzels, chips, cookies and crackers, they are making a healthier choice. In fact, the junk food manufacturers have to add even MORE preservatives, GMO’s and flavors to their treats to make them taste like their gluten-laden counter-parts. The fact is, switching to the gluten free versions of these treats is often an even worse choice if you are simply trying to lose weight.

A gluten free diet CAN be a healthy option if it focuses on incorporating whole foods and whole, gluten free grains like brown rice, quinoa, amaranth and millet. Fueling your body with nutrient rich, whole foods that are naturally gluten free is a great way to get your healthy eating back on track and lose weight.

So next time you are in Whole Foods and find yourself reaching for the gluten free cookies, remind yourself that gluten free DOES NOT mean low calorie, low fat or healthy. It simply means that it does not contain gluten. If you really want to lose weight and get healthier, you will need to eliminate the cookies and opt for naturally sweet foods like fruit.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Do we really need to worry about eating too much fruit?

By Macaela Mackenzie

ICYMI, #nosugar diets are all over Instagram these days—with good reason. Sugar can be a major diet saboteur. But some celebs, like Millionaire Matchmaker Patti Stanger, are taking it too far, touting the benefits of cutting out all sugar—even fruit—to reach their #gymgoals.

But is depriving yourself of fruit smoothies and bowls of watermelon really necessary in the name of good health?

Turns out, this is mostly baloney, according to Alissa Rumsey, R.D., spokesperson for the Academy of Nutrition and Dietetic. So where does the misconception that fruit will foil your diet come from? It starts with the confusion surrounding the pros and cons of natural sugars versusadded sugars, says Rumsey. Natural sugars are found in fruits, dairy products, and starchy veggies and your body and brain uses them for fuel. Without the natural sugars found in fruits, we’d be at a major energy deficit, she says.

Plus, the other nutrients found in fruit help prevent the sugar rush (and crash) you get from eating candy. “When you eat natural forms of sugar like that in fruit, dairy, and starchy vegetables, you get additional nutrients like fiber and protein, which help to blunt the blood sugar rise,” says Rumsey. (Reboot the way you eat and lose weight with Women’s Health’s The Body Clock Diet!) 

It’s the added sugars—found in sodas, juices, and flavored, processed foods—that cause the whole category to be vilified. In short, natural sugars=good for you, added sugars=bad for you. But there is one major caveat.

“Too much sugar, of any type, causes your blood sugar to rise, which triggers insulin release,” says Rumsey. “Since insulin is a storage hormone, it likes to store excess blood sugar as fat, particularly belly fat. And excess sugar consumption has also been linked to increased risk of cardiovascular disease and diabetes.” So when it comes to fruit, technically you can get too much of a good thing. But that doesn’t mean you should cut it out entirely. It’s all about keeping your serving sizes in check.

Aim for two to three servings of fruit per day, says Rumsey. One serving is about a cup of berries or sliced fruit, one baseball-sized fresh fruit, or one half of a grapefruit.

Source: Women’s Health Magazine | not affiliated with Aetrex Worldwide