Why Health Matters

I believe health is something that should not be overlooked. Whether that be health of the body or mind, we have nothing if we do not have our health. So many people, including myself, take our naturally healthy bodies for granted. We think that we will be healthy forever, which is not the case. 

If we continue to eat the way we did as teenagers, consume copious amounts of alcohol in college, and refrain from having a regular exercise routine, we will not be doing our bodies any favors. 

I am in no way a certified nutritionist or doctor, but here are some points of advice that I have heard from professionals themselves on how to avoid and prevent chronic conditions. Of course, some illnesses are hereditary and already written in our genetics, but it is beneficial to take as many steps possible to try and prevent a condition that doesn't need to occur. 

My biggest tip to avoid any diseases would have to be to eat as many GREENS on a daily basis as possible. Eating leafy greens and vegetables has cancer-protective effects. Although greens are probably the most important thing to include in your diet, other plant foods have major benefits as well. Nuts, legumes, seeds, fruits, and whole grains will provide your body with the nutrients and vitamins it needs to fight off any diseases or illnesses that may be on the horizon. 

Processed foods and high amounts of sugar are the biggest enemy to the human body, in my opinion. These foods turn into fat directly, and have such negative effects for our brains, blood, and endocrine system. Your favorite chips, desserts, and fast foods should be eaten in such careful moderation, as regular consumption of processed foods can have detrimental impacts on our health and overall wellbeing. 

New studies have been released that a diet high in processed sugars are linked to higher rates of cancer. The supplemental chemicals in these processed foods, which increase shelf life of the food items, are very unhealthy and should not be ingested. These chemicals, along with the sugar, sodium, and trans fats that are present, are a recipe for disaster. 

Red meat: you either love it or hate it. I am not a vegan or vegetarian, but I do consume red meat only once or twice a week. Regular consumption of red meat can increase the risk of colorectal cancer. 

Meat is a great source of protein, iron, vitamins, and minerals, so try to keep your consumption of meat to no greater than eighteen ounces per week. Salami, hot dogs, pepperoni, and bacon can, in fact, increase the risk of stomach cancer. 

I'm not asking you to completely eliminate red meat from your diet, but please limit your intake if you haven't already, because the risks are too grand to ignore. 

Ahh, alcohol. I am not a drinker myself, but I know people who rely on alcohol at mostly every meal. This is so detrimental not only to your mental health, but physical health as well. Studies have shown that small amounts of red wine can have benefits to the cardiovascular system, but the key here is *SMALL AMOUNTS.* This does not mean binge drinking, drinking every single night, or blacking out on the weekends. 

The medically recommended amount of alcohol per day is one glass for women and two glasses for men. Too much alcohol consumption can lead to heart failure, dementia, and can increase the risk of many types of cancers such as breast, liver, mouth, throat, and esophagus cancers. 

In my opinion, the temporary pleasures that alcohol can bring are absolutely not worth the long term hardships that are almost guaranteed to come along with high consumption. 

Last but not least, another great tip that can help prevent the onset of horrible diseases: stay active. As I have mentioned in previous posts, find a work out or exercise routine that you genuinely enjoy and will be able to look forward to. For me, this is Pilates or a rowing class. Exercise will not only benefit your body physically, but mentally as well. It has the ability to relieve your mind of stress and anxiety, which I feel almost instantly as I step off of a treadmill.

Regular movement will help maintain a normal weight, build healthier muscles and bones, and release toxins out of your system through sweating. It will help to prevent obesity, one of the most common killers in the United States today. 

Here is a video from one of my favorite health, beauty and wellness bloggers on YouTube, Annie Jaffrey. I have featured her work on my blog before, as I believe it can help many people find the motivation to live a healthier lifestyle. In this video, Jaffrey speaks about many of the benefits of health that many people often need to be reminded of. 

I know too many elders who wish that they had lived healthier while they were younger, and think that maybe they would not be in such bad shape now if they had taken better care of their bodies before. This post is the sign you need to begin the journey to a healthier you today. 

It is important not only to follow healthy habits yourself, but educate your loved ones and friends about the benefits of a healthy lifestyle. This way, you and the people you care most about will hopefully not suffer from any chronic medical conditions down the line. Refer to my older posts for tips, advice, and recipes on how to easily live a healthy lifestyle! 

How I Got Into Health

I wasn't born a health conscious individual. Just like any child, my friends and I ate all of our favorite foods without a care in the world. Chips, cookies, bagels, pizza, and more. This was fine as a child, and although it definitely wasn't the healthiest way to live, I suffered absolutely no impact from eating this way. 

As I got older, though, I realized that my diet as a child would eventually catch up to me, and I needed to change my habits so that I would grow to be a healthy adult. This focus on healthy eating began in high school and has continued to my current phase of life in college. 

I want to make it clear to readers that eating healthy and exercising is not about being "skinny," or losing a large amount of weight, unless weight loss is needed for you to be healthy. Following a nutritious diet plan and working out regularly will make you strong, both mentally and physically, and this strength will carry with you for life. You will thank yourself when you're old and not facing as many health issues as others who chose to indulge day in and day out. 

At the start of my healthy eating routine, I found it difficult to want to choose greens on the side of my meal instead of carbs, or fruit for dessert instead of actual dessert. After a while of choosing these healthy options instead of less healthy ones, I found myself naturally and voluntarily leaning toward the healthy options. Of course, eating my favorite sweets and salty foods in moderation was included as to not fall into a cycle of self deprivation. 

Just like my eating routine, I found it tiring to go to the gym 4-5 times a week. I was not too fond of going to the gym at first, and didn't see it making a difference. This "gym doubt" only lasted a couple of weeks, and when I saw my body becoming stronger I actually wanted to go to the gym. I now continue to go to the gym, and if I can't make it to the gym on a certain day, I will try to fit in a work out wherever I am. 

Finding a diet and exercise routine that works for you is not easy, which is why I think so many people still struggle to take their health into their own hands. It takes time, effort, and dedication. You must keep going, or you'll be back to square one. 

Perks of a Mediterranean Diet

Being of Armenian descent, I grew up eating a Mediterranean diet. My elders would always explain to me how healthy our meals were, which mostly consisted of protein, vegetables, and olive oil based meals. 

I knew my grandparents were onto something when I began to see pre-made hummus on the shelves in supermarkets, basically when hummus became a mainstream health food. The only hummus I had ever known was homemade, with chickpeas manually crushed by my grandmother and every other ingredient added afterward. 

Following a Mediterranean diet has many benefits. Olive oil, nuts, wine, vegetables, whole grains, and fish are the main staples of the diet. Other sources of protein and fruit also greatly make up the diet. 

Here are some of my favorite recipes that follow the Mediterranean diet plan: 

Foul Mdamas (Fava bean soup) 

This soup of Lebanese origin is one of my absolute favorite meals, which I normally eat for breakfast. Fava beans are a great source of protein, and can have a great impact on building muscle when consumed regularly. I also like to add in as many vegetables as possible when eating this. Some of my favorites to add are tomato, cucumber, onion, and parsley to taste. Fun fact: eating this meal for dinner one night resulted me in dropping 3 pounds the next morning! It is a very filling meal, so you won't feel the need to snack or have dessert. 

Hummus

Hummus is another staple in my household. I have tried Sabra brand hummus and yes, it's good, but nothing beats homemade hummus in my opinion. Hummus is very nutritious and is packed with plant based protein, and is also great for regulating blood sugar due to its low glycemic index. It's also high in fiber so it will keep your digestive system in great shape. I personally try to stay away from eating my hummus with pita bread which is the true Mediterranean way. I stick to dipping veggies, such as carrots, celery, and bell pepper sticks, to incorporate more vegetables into my diet and steer from the complex carbohydrates present in pita bread. 

Tabbouleh Salad 

Another one of my favorites: tabbouleh salad. This mix of chopped parsley, tomato, and bulgur wheat is sure to satisfy your cravings and keep you full for a while. This salad is great as a side or eaten completely on its own, and I love to eat it with lettuce how it is shown in this photo! The simple olive oil, lemon juice, and garlic dressing will leave you with a tangy flavor that compliments the vegetables perfectly. This salad is very low in calories, which is a major bonus! I like to prepare this in large batches and store it in the fridge to be eaten on multiple occasions throughout the week. 

If you have not yet considered following a Mediterranean diet, I would definitely recommend giving it a try. You don't have to follow it completely, but just incorporating a few of these recipes into your diet will ensure that you are adding enough vegetables and healthy fats into your diet on a regular basis. Try these recipes out and let me know what you think!

How Water Benefits Me

Our bodies are made up of sixty percent water, while our blood contains ninety percent water. If we lack in drinking water, especially during these scorching hot summer months, we will be putting our bodies and health in serious danger.

Throughout the heat wave that has fired up the east coast this past week, I have felt weak, sick, and tired, all feelings of dehydration. I realized that I definitely was not drinking enough water daily, especially since the temperatures outside were hitting 110 degrees. I decided to increase my water intake to seventy fluid ounces a day and really noticed the difference in how my body felt afterwards. I instantly felt more awake, energized, and refreshed. My headaches went away without any medicine, and I was able to be outdoors for a longer period of time.

I am also prone to fainting due to dehydration, so if I don't drink enough water, I will definitely experience the consequences of it.

Water is necessary for our wellbeing, and here are some reasons why:

This is an especially important point during the summer time and really beneficial to know if you are prone to fainting in the summer like I am. Water regulates our body temperature. "Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain" (Medical News Today). Water is crucial not just in the summer time, but any season during the year. It will keep you from feeling the negative impacts of the cold or the heat. 

Water delivers oxygen to the cells and joints in the body. Since our blood is made up of 90% water, it is important to stay hydrated so that the blood flow can bring oxygen to the many different organs in our body through cells.

One of my favorite benefits of water is how much it can boost skin health. Whenever my skin is feeling dull, dry, or acne is getting out of hand, I increase my water intake and my skin will clear up within a matter of days. Without regular water intake, skin can become more prone to wrinkling and other skin disorders.

Water also helps boost performance during exercise and can help with weight loss, which I've experienced the benefits of firsthand. Drinking half of your body weight in fluid ounces is the recommended water intake for weight loss, and through my experience it does work. In a study on Medical News Today linked above, it was shown that dehydration could reduce performance in an activity that lasts longer than thirty minutes.

These are only some of the benefits of drinking water. Through my experience, increasing my water intake has helped with weight loss, prevention of fainting, and skin clearing. It is the most natural form of medicine, so if you are struggling with a minor health issue, drinking more water might help you solve your problem.

Nutrition In Armenia

Armenia, a small country of three million people located in the Middle East, is a thriving nation that has had a difficult past. With its people dealing with the difficulties of reconstructing themselves after the atrocities of the Armenian Genocide, and finally gaining independence after years of Soviet Rule in 1991, Armenia has had many political issues to worry about. 

Along with many political hardships, the people of Armenia have had to overcome a corrupt government and impoverished living situations. These issues bring about an important question: what is the quality of health in Armenia currently? 

With this question in mind as a passionate Armenian, I decided to research the current state of health in Armenia, as well as interview someone who would hold all of the answers I was looking for.

Ani Kay, a nutritionist of 12 years practicing in Yerevan, Armenia, was happy to answer my questions about health and wellness in Armenia. Here is a series of questions I had that Dr. K answered. 

Me: What is the current state of health in Armenia like? 

Dr. K: Armenians are becoming more conscious of their health, especially the younger population. They are doing their best to maintain a healthy weight and eat healthy foods, and many young people are becoming vegan/vegetarian. 

Me: What is the health issue that affects most Armenians? 

Dr. K: As you may know if you've ever been to Armenia, high tobacco consumption plays a large role in the public health issues of the country. Smoking cigarettes is seen as a leisurely activity, and many smokers have heart and lung problems that cannot be reversed and often worsen with age. One of the major goals right now is to decrease the use of cigarettes in the country, but it will be a long and hard journey before all Armenians stop smoking. 

Me: What do patients usually see you for? 

Dr. K: I am a nutritionist, so usually patients will come to me to help think of appropriate diet plans that will fit their lifestyle and keep them healthy. I will also see patients with certain health issues, for example, heart disease or diabetes, that will need help with healthy eating and foods to eat to lessen the severity of their conditions. My job is to educate people to make lifestyle changes that will bring their health back to a normal state. 

Me: What do you recommend for patients that need to make lifestyle dietary changes? 

Dr. K: My first question is always a breakdown of their daily meals. Usually their responses are filled with different breads, cheeses, sugars, and overall very processed foods. In Armenia, we are lucky enough to have access to fresh fruit and vegetables that have not been touched by pesticides or other things, like GMOs, so more consumption of these is definitely beneficial. Most Armenians consume a lot of red meat on a daily basis, so I also recommend to remove this especially for my patients with heart and cholesterol issues. Consuming sugar and complex carbohydrates is something that I try to reinforce as a negative. Usually after a few visits, my patients understand their new diet plan and follow it with success. 

Me: What do you foresee in the future with regards to public health in Armenia? 

Dr. K: I think that Armenians are becoming very educated in regards to health and what they put in their bodies. Life expectancy in Armenia is rising, and as the younger generations grow older, they will only continue to increase this life expectancy. Like I previously mentioned, more Armenians are understanding the benefits that vegan or vegetarian lifestyles have, and they are easily adapting to these Western ideas. In my opinion, Armenian health will only continue to become better, especially because people are learning more and interested in keeping themselves healthy. 

Speaking with Dr. Kay opened my eyes to public health in Armenia. I recently visited my homeland in May and noticed the tobacco issue that she mentioned. Hopefully the smoking population can overcome this and better their heart and lung health. Thank you, Dr. Kay! 

Wikipedia Follow-Up Post

Recently, I wrote a post on the blog about a Wikipedia post on superfoods that I decided to edit. I felt that the article needed a bit more information in regards to superfoods that should be consumed on a regular basis. I've decided to check on this Wikipedia entry and see if my edits were still present. 

Here is the unrevised version of the Wikipedia post, which is also the writing that I felt needed to be added to:

Unrevised Wikipedia Post: 

Examples[edit source]The Dutch food safety organization Voedingscentrum noted that the health claims marketers used to sell goji berry, hemp seed, chia seed, and wheatgrass were not scientifically proven.^[15] The organization warned that people who consumed such foods in large quantities may develop an "impaired, one-sided diet".^[15]Berries remain under research and do not have evidence of providing any health benefits different from other fresh fruits.^[1][16][10] Specifically, blueberries are not especially nutrient dense (a superfood characteristic);^[1] they have moderate content of only three essential nutrients: vitamin C, vitamin K, and manganese.^[4]

Here is the version of the post with my edits:

Revised Wikipedia Post: 

Examples[edit source]The Dutch food safety organization Voedingscentrum noted that the health claims marketers used to sell goji berry, hemp seed, chia seed, and wheatgrass were not scientifically proven.^[15] The organization warned that people who consumed such foods in large quantities may develop an "impaired, one-sided diet".^[15]Berries remain under research and do not have evidence of providing any health benefits different from other fresh fruits.^[1][16][10] Specifically, blueberries are not especially nutrient dense (a superfood characteristic);^[1] they have moderate content of only three essential nutrients: vitamin C, vitamin K, and manganese.^[4]Along with berries and other nutritionally dense foods come the vegetables that should be consumed on a weekly basis in order to keep the body healthy. One of these superfoods is kale, which is a leafy green that is commonly known today as a superfood. Kale is high in nutrients and low in calories, making it vital to diets and reducing health related diseases, such as heart disease.Another superfood necessary in diets today is avocado. Avocado is loaded with healthy monounsaturated fatty acids, which is crucial for heart health and overall weight maintenance. Avocados contain as much potassium as bananas, and are very rich in fiber. Avocados can be eaten to help lower cholesterol, and also help the body to absorb nutrients from other superfoods. 

My edits were deleted from the post, and it is now back to its original state.  I'm not quite sure I understand why my edits would be erased from the post since they were accurate and true facts about superfoods. I'm still baffled that berries are the only superfood listed in this article, and I think that it is misleading to readers who might want to learn more. I personally still think that this article needs more information not only in the "Examples" section, but throughout the whole entry. There isn't nearly enough information present, especially with everything we know about superfoods today.

What I Eat In A Day

It is very important to find a consistent diet routine full of healthy foods that you enjoy and can incorporate easily into your daily meals. In the summer, my diet does not vary much, but is full of fresh fruit and vegetables because they are normally in season. 

Here is what I ate today on 7/14/19:

Breakfast: Two slices of ezekiel toast with half an avocado and two egg whites. Sprinkled with sea salt and a few drops of hot sauce.

This is the perfect amount of food for me in the morning as I am not a fan of eating breakfast. It is so easy and quick to prepare, and is just enough food to hold me over while I'm at the gym. Ezekiel bread is made of sprouted whole grains, which means that it has germinated before being milled into flour. It is a great substitute for regular bread, as it is only eighty calories per slice and is full of protein and fiber. The avocado gives me a source of healthy fats, and the egg whites are more protein to prepare me for my work out. The sea salt and hot sauce are optional! 

Lunch: Salad topped with tofu and grilled chicken

For lunch, I try to eat something substantial that will fuel my body after going to the gym. My salad today consisted of spinach, tofu, grilled chicken, kalamata olives, tomatoes, cucumbers, and a light lemon tahini dressing. This salad was very satisfying and was another great source of protein due to the grilled chicken and tofu. It also has a great Mediterranean flavor, which I have always been a fan of! 

Snack: Peach and plum

My two favorite fruits during the summer, peaches and plums! I had one of each today between lunch and dinner to satisfy my sweet tooth and prevent me from snacking on unhealthy options! Fruit is my go-to always, especially during the summertime! 

Dinner: Pan roasted salmon with a side of baked sweet potato and kale salad 

This dinner was packed with nutrients! Salmon is one of the healthiest fish that can be consumed. It is a great source of omega-3 fatty acids, and is another source of protein. Sweet potato is one of my favorite vegetables because of its sweet flavor, as well as its beneficial nutritional value! Sweet potatoes are high in fiber, packed with B vitamins, and contain levels of magnesium. It is a much healthier alternative to a regular potato! The kale salad was topped with a light lemon and olive oil dressing. Delicious and a superfood! 

Dinner concludes my meals for the day! If I am in the mood, I will reach for dessert, whether it frozen grapes or a few squares of dark chocolate. My meals today were filling and satisfying so I did not have a sweet tooth at the end of the day. Overall, my meals tend to be full of protein and as little complex carbohydrates as possible. The protein will leave you feeling full and not longing for carbs!