“The main factors that influence your risk include being a woman and getting older. “
CDC-Centers for Disease Control and Prevention
Archives
QUOTE FOR TUESDAY:
“Breast cancer occurs nearly 100 times more often in women than in men. Age: Two out of three women with invasive cancer are diagnosed after age 55.“
National Breast Cancer Foundation (www.nationalbreastcancer.org)
QUOTE FOR MONDAY:
“Benign (non-cancerous) breast conditions are very common, and most women have them. In fact, most breast changes are benign. Unlike breast cancers, benign breast conditions are not life-threatening. But some are linked with a higher risk of getting breast cancer later on.”
American Cancer Society
QUOTE FOR THE WEEKEND:
Every year, as many as 900,000 people in the United States are affected by deep vein thrombosis (DVT) and/or pulmonary embolism (PE), and about 100,000 die. Having DVT or PE blood clots can be frightening. DVT and PE blood clots are serious but treatable conditions. Arm yourself with the right information to treat and prevent blood clots.
Xarelto.com
QUOTE FOR THURSDAY:
“The kidneys are important because they keep the composition, or makeup, of the blood stable, which lets the body function. The kidneys filter our blood.”
National Institute of Diabetes and Digestive and Kidney Diseases (nih.gov).
Part 1 Kidneys anatomy and functions to understand what happens with kidney failure!
The kidneys are important organs with many functions in the body, including producing hormones, absorbing minerals, and filtering blood and producing urine. While they are important and kidney failure can be fatal, a human only needs one healthy kidney to survive.
The kidneys are two bean-shaped organs that extract waste from blood, balance body fluids, form urine, and aid in other important functions of the body.
They reside against the back muscles in the upper abdominal cavity. They sit opposite each other on either side of the spine. The right kidney sits a little bit lower than the left to accommodate the liver.
When it comes to components of the urinary system, the kidneys are multi-functional powerhouses of activity, for if the kidneys aren’t working, meaning they don’t filter toxic wastes out of our blood stream (with other functions it does) than the waste products don’t get dumped into the urinary bladder from the renal tubes, called right and left ureters. In human anatomy, the ureters are tubes made of smooth muscle fibers that propel urine from the kidneys to the urinary bladder. If the kidneys are not working they are not filtering our blood (same principle as filtering beer to make it to perfection, the kidneys do it for our blood to be able to have the cells do their function to the optimal levels with keeping toxins out of the body in preventing many blood problems with more due to acidosis (toxin build up). In the adult, the ureters are usually 25–30 cm (10–12 in) long and ~3–4 mm in diameter.
The kidneys have multiple functions.
Some of the core actions of a healthy kidney or kidneys of a human body include:
- Waste excretion: There are many things your body doesn’t want inside of it. The kidneys filter out toxins, excess salts, and urea (a toxin), a nitrogen-based waste created by cell metabolism.
- * Urea is an organic chemical compound and is essentially the waste produced by the body after metabolizing protein. Naturally the compound urea is produced when the liver breaks down protein or amino acids, and ammonia, the kidneys then transfer the urea from the blood to the urine, when they do filtering of the blood.
- * Urea is a byproduct of protein metabolism, the ending result. *Extra nitrogen is expelled from the body through urea because it is extremely soluble (solid); it is a very efficient process. The average person excretes about 30 grams of urea a day, mostly through urine but a small amount is also secreted in perspiration. Synthetic versions of the chemical compound can be created in liquid or solid form and is often an ingredient found in fertilizers, animal food, and diuretics, just to name a few . Urea is what gives our urine the color yellow. *In the gastrointestinal tract, blood proteins are broken down into ammonia (could be due to high protein eating to drugs with actual conditions); and goes to the liver converting it to Urea. It is then released into the blood stream where the kidney’s take it up and eliminate it. Urea is then eliminated by the kidney’s, but not produced by it.
- Urea is synthesized in the liver and transported through the blood to the kidneys for removal.
-
A Healthy Kidney or Kidneys functions in the human body:
- Water level balancing: As the kidneys are key in the chemical breakdown of urine, they react to changes in the body’s water level throughout the day. As water intake decreases, the kidneys adjust accordingly and leave water in the body instead of helping excrete it which aides in electrolyte balancing in the blood with keeping the body hydrated properly.
- Blood pressure regulation: The kidneys need constant pressure to filter the blood. When it drops too low, the kidneys increase the pressure. One way is by producing a blood vessel-constricting protein (angiotensin) that also signals the body to retain sodium and water. Both the constriction and retention help restore normal blood pressure.
- Red blood cell regulation: When the kidneys don’t get enough oxygen, they send out a distress call in the form of erythropoietin, a hormone that stimulates the bone marrow to produce more oxygen-carrying red blood cells.
- Acid regulation: As cells metabolize, they produce acids. Foods we eat can either increase the acid in our body or neutralize it. If the body is to function properly, it needs to keep a healthy balance of these chemicals. The kidneys do that, too.Because of all of the vital functions the kidneys perform and the toxins they encounter, the kidneys are susceptible to various problems.
-
Most people are born with two kidneys, but many people can live on just one. Kidney transplant surgeries with live donors are common medical procedures today.
- Acute kidney failure is a condition in which the kidneys suddenly lose their ability to function properly. This can occur for many reasons, including:
- Infection
- Blood-clotting disorders
- Decreased blood flow caused by low blood pressure
- Autoimmune kidney disorders
- Urinary tract infections
- Complications from pregnancy
- Dehydration.
- Chronic kidney failure – same as acute in that the kidney (s) loses its function.
- Diseases and conditions that commonly cause chronic kidney disease include:
- Type 1 or type 2 diabetes
- High blood pressure
- Glomerulonephritis (gloe-mer-u-lo-nuh-FRY-tis), an inflammation of the kidney’s filtering units (glomeruli)
- Interstitial nephritis, an inflammation of the kidney’s tubules and surrounding structures
- Polycystic kidney disease
- Prolonged obstruction of the urinary tract, from conditions such as enlarged prostate, kidney stones and some cancers
- Vesicoureteral (ves-ih-koe-yoo-REE-ter-ul) reflux, a condition that causes urine to back up into your kidneys
- Recurrent kidney infection, also called pyelonephritis (pie-uh-lo-nuh-FRY-tis)
- A chronic condition caused the failure to happen called a secondary diagnosis.
- Learn more tomorrow about Acute and Chronic kidney failure.
QUOTE FOR WEDNESDAY:
“When beginning a weight loss diet, it is tempting to try to lose weight as quickly as you can. However, not only are crash or fad diets highly likely to fail, they can also have a significant negative impact on your health. A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome. ”
www.healthline.com
Part II 10 of the best foods to burn fat!
Low-Carb Meats And Fish
12. Catfish
Carb count: 0 grams per 3 ounces
More flavorful than tilapia, farmed catfish is an inexpensive way to load up your muscles with pure, high-quality protein. American-farmed catfish is also considered a sustainable option from the fish counter. Fillets are great steamed, grilled, oven-roasted, or pan-seared. This swimmer is a good source of vitamin B-12, which your nervous system needs in order to function properly.
13. Canned Pink Salmon
Carb count: 0 grams per 1/2 can
Branch out from tuna and try this healthy canned fish option. Pink salmon is affordable and tends to be lower in mercury than tuna. Canned salmon is also a good way to reel in plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.[5]
14. Chicken Drumsticks
Carb count: 0 grams per 3 ounces
While go-to chicken breasts can be as exciting as C-SPAN, budget-friendly drumsticks have richer flavor and their juicy meat is less prone to drying out during cooking. Beyond being a protein payload (24 grams in each 3-ounce serving), drumsticks supply selenium, an antioxidant that may help ease exercise-induced oxidative stress.[6]
15. Ground Turkey
Carb count: 0 grams per 3 ounces
Inexpensive ground turkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces, or brown it in a pan and stir in low-carb vegetables. To trim fat calories, look for packages made with ground white meat.
Nutrition Bonus: As with other poultry, turkey contains a full arsenal of the essential amino acids that can pump up your muscles.
16. Pork Tenderloin
Carb count: 0 grams per 3 ounces
When not overcooked, the “other white meat” has good juicy flavor and a much less painful price tag than its beef counterpart. It also provides a stellar 6:1 protein-to-fat ratio. Look for unseasoned pork tenderloin to avoid excess salt and other questionable ingredients. On top of all the protein, pork tenderloin is a good source of thiamine (vitamin B-1), needed to make the energy you use to lift heavy stuff.
17. Top Sirloin Steak
Carb count: 0 grams per 3 ounces
This cut of beef is one of the leaner options at the supermarket, making it a smart way to get your fill of protein with zero carbohydrate cost. It takes particularly well to marinades, which serve to tenderize the meat further. Red meat like sirloin beef is a natural source of creatine, which can help you throw down at the gym. You can up the nutritional ante by splurging for steak sourced from grass-fed cattle.
18. Roast Beef
Carb count: 0 grams per 2 ounces
For the most part, deli-style roast beef is spared the sugars that can be added to turkey and other lunchmeats. Surprisingly, it’s also one of the leaner options at the deli counter. The highly absorbable form of iron in beef can help during those suffer fests in the squat rack.
19. Bison
Carb count: 0 grams per 3 ounces
When it comes to grilled steak or burgers, consider your options beyond beef. Game meats like bison and elk are becoming easier to find at the butcher counter, and research shows that when bison is raised on the range, its meat is richer in omega-3 fats than traditionally-raised cattle.[7]
Other Low-Carb Meats And Fish
- Cornish game hen
- Halibut
- Ground beef
- Turkey breast
- Chicken thighs
- Canned sardines
LOW-CARB DAIRY
20. Gruyere Cheese
Carb count: 0 grams per ounce
Forget the mundane mass-produced cheese slices—this hard cheese from Switzerland has a great nutty flavor that’ll win you over. It also melts beautifully, making it a perfect way to add excitement to everything from steamed broccoli to low-carb pizza. This cured cheese is a top-notch source of calcium, a mineral involved in bone-building.
21. Butter
Carb count: 0 grams per tablespoon
Since butter has been found to not actually be that bad for you, it has once again found a place in frying pans and home baking.[8] For a rich-tasting riff on mashed potatoes, try blending steamed cauliflower with butter, fresh thyme, and a couple pinches of salt.
22. Eggs
Carb count: 1 gram per 2 large eggs
Which came first, the chicken or the egg? Who cares, since both supply plenty of protein power with little to no carbs. Plus, Canadian scientists recently discovered that eggs are a surprisingly good source of antioxidants to help mop up those cell-damaging free radicals.[9]
23. Cottage Cheese
Carb count: 6 grams per cup
Old-school bodybuilders popularized cottage cheese for a reason: It’s jam-packed with slow-digesting casein protein (28 grams per cup), which slays hunger and builds muscle over a longer period than whey protein. Sodium levels can vary greatly, so compare brands carefully.
24. Plain Greek Yogurt
Carb count: 9 grams per cup
In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star, thanks to the 23 grams of muscle-boosting protein per cup. Of course, if you want to keep the carb count low, you’ll have to opt for plain versions that are not pumped full of sugar.
25. Goat Milk
Carb count: 11 grams per cup
This up-and-coming milk contains less carbs than cow’s milk, is easier to digest, and according to recent research is richer in a number of nutrients such as omega fatty acids and conjugated linoleic acid (CLA), a fatty acid that may help torch body fat.[10]
Other Low-Carb Dairy Products
- Brie cheese
- Goat cheese
- Monterey cheese
- Ricotta
- Plain kefir
- Sour cream
- Cream cheese
LOW-CARB PLANT PROTEINS
26. Tofu
Carb count: 3 grams per 3 ounces
Tofu isn’t only for vegetarians! It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat. When you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill.
27. Tempeh
Carb count: 9 grams per 3 ounces
Tempeh is a meaty patty that’s made from a base of fermented soybeans, making it a respectable protein source. As a fermented product like yogurt or sauerkraut, it’s believed that tempeh contains a healthy population of ultra-healthy probiotics. Its flavor can be described as smoky, nutty, and earthy in a mushroomy kind of way. Try crumbling it up and adding it to chili, stir-fry, tacos, soups, casseroles, and pasta sauce.
28. Canned Pinto Beans
Carb count: 18 grams per 1/2 cup
Among canned beans, pinto beans contain some of the lowest carbohydrate numbers, but still boast significant amounts of plant-based protein—12 grams in each serving. You can use them to add a quick protein hit to salads and scrambled eggs. Their wallop of fiber can help reduce a spike in blood sugar caused by carbohydrates in a meal.
29. Pumpkin Seeds (Pepitas)
Carb count: 5 grams per ounce
This seed boasts 7 grams of protein and a whole lot of crunch in each serving. The carbs here are all slow-digesting, so they’ll give you sustained energy. Seeds from other gourds, like acorn squash, have similar properties. Toss them in oil and toast in the oven.
Other Low-Carb Plant Proteins
- Hemp seeds
- Edamame
- Unsweetened soy milk
LOW-CARB SNACKS
30. String Cheese
Carb count: 0 grams per 3 ounce
Good for kids and adults alike, prepackaged string cheese is one of the most convenient and tasty low-carb snacks around. Your growing muscles will also benefit from the extra shot of high-quality dairy protein. As with regular cheese, the stringy version offers up plenty of bone-strengthening calcium.
31. Jerky
Carb count: 3 grams per ounce
It can be a challenge to find packaged snacks that deliver respectable amounts of protein without an overload of the refined carbohydrates that can blow up your physique. One great exception: jerky. Still, be careful to select options where the chewy meat such as beef or turkey is not bathed in sweeteners.
32. Walnuts
Carb count: 4 grams per ounce
Not only can walnuts help you snack your way through a low-carb diet, but their lofty level of mega-healthy omega-3 fatty acids is another good reason to go nuts for them. When purchasing nuts, opt for salt-free to keep your sodium intake in check.Walnuts also supply copper, a mineral required for proper energy production in the body.
33. Kale Chips
Carb count: 8-12 grams per ounce
Kale transforms into an addictively crunchy snack when crisped in the oven, and still gives you tons of vitamins C, K, and A. You can make them yourself, or find them premade in health food
Other Low-Carb Snacks
- Sausage sticks (Pepperettes)
- Mixed nuts
- Pecans
- Hazelnuts
- Sunflower seeds
LOW CARB GRAINS AND FLOURS
34. Almond Flour
Carb count: 6 grams per 1/4 cup
Made from finely ground almonds, paleo-approved almond flour can help turn your pancakes or other baked goods into much more suitable fare for your six-pack. Beyond helping you slash the carbs, almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.
35. Shirataki Noodles
Carb count: 0 grams per 3 ounce
These translucent noodles are made from the powdered root of the Asian konjac yam plant and consist mostly of an indigestible fiber called glucomannan, giving each bowlful a zero net carb cost. Shirataki noodles have a mild taste on their own, but they soak up the flavors of accompanying sauces and spices very well. To use, drain and rinse well, then give the noodles a quick boil.
36. Amaranth
Carb count: 23 grams per 1/2 cup
Grains are never going to be the lowest-carbohydrate option at the grocer, but South American amaranth contains less than others. Like quinoa, amaranth is a source of essential amino acids. Amaranth becomes viscous once cooked in water, as it releases its starch. Swap it for oats for breakfast. This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism.
Other Low-Carb Grains/flour
- Hazelnut flour
- Coconut flour
- Peanut flour
- Low-carb wraps
- Wheat germ
LOW-CARB DRINKS
37. Unsweetened Iced Tea
Carb count: 0 grams per cup
While sweetened bottled tea is a sugar bomb, straight-up tea is a thirst-quencher that won’t cause you to lose the battle of the bulge. If you choose green tea, you’ll take in the antioxidants that researchers at Pennsylvania State University found can rev up your fat-burning metabolism when paired with an exercise program.[11]
38. Unsweetened Almond Milk
Carb count: 2 grams per cup
If you’re looking for a moo-free option to add to your protein shakes or cereal, this nut-based drink is a good choice that won’t come close to breaking the carb bank. Just be sure to select cartons labelled “unsweetened” to sidestep the added sugars pumped into many non-dairy beverages.
39. Maple Water
Carb count: 3 grams per cup
Think of maple water—the clear liquid from the maple tree before it’s boiled down into syrup—as the North American answer to coconut water, but with half the amount of sugar. Each sip has a subtle taste of the same flavor that you pour on your almond flour flapjacks. Maple water is naturally rich in manganese to help promote better bone health.
40. Tomato Juice
Carb count: 10 grams per cup
The first rule of low carb is you do not drink fruit juice. But tomato juice is way lower in carbs and sugar than other juices, and high in nutrients: In a study published in Nutrition Journal, athletes who sipped antioxidant-rich tomato juice had less post-exercise inflammation than those who didn’t, which could speed-up recovery.[12] Look for low sodium versions to beat the bloat.
Other Low-Carb Drinks
- Club soda
- Sugar-free seltzer water
- Unsweetened hemp milk
- Herb tea
- Water with BCAAs
THE BEST – WATER since no fat, no carbs, no calories and little side effects if any with stomach (if not limited in amount of water in your diet by your MD)!
Always check with your doctor on diet changes who should know your medical history better than anyone if you tell them all about you medical problems and if they are treating them!
QUOTE FOR TUESDAY:
“The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.”
MAYO CLINIC
Part I 10 of the best foods that burn fat!
You should base your diet on these real, unprocessed, low-carb foods.
- Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
- Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs: Omega-3 enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
- Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
There are just as many approaches to low-carb dieting as there are reasons to do it. But keto, “if it fits your macros” (IIFYM), low-carb paleo, and all the others agree on one thing: Eating low-carb can help you lose fat, increase lean mass (aka muscle), and lower insulin, thereby controlling hunger.[1]
The only drawback of low-carb is that it means rethinking the whole way you eat. No more (or not much) oatmeal, sub sandwiches, or taco Tuesdays. Luckily, there are all kinds of flavor-packed, low-carb foods out there. Even if you don’t want to count macros, sticking primarily to foods from these lists will automatically keep your carb count low.
Low-Carb Vegetables
1. Zucchini
Carb count: 7 grams per 1 medium squash
Juicy zucchini can stand in for a number of high-carb foods. Sub zucchini noodles for pasta, grate it to use as hash browns, or just chop it and sauté it for a quick side.
2. Cauliflower
Carb count: 5 grams per cup
Dubbed the “skinny starch” thanks to its unique texture, cauliflower can be used as a lower-carb alternative for mashed potatoes, mac and cheese, creamy soups, and even pizza crust. Or pulverize a whole raw head in a food processor and use as a substitute for couscous or rice.
3. Swiss Chard
Carb count: 1 gram per cup
Nutrient-dense dark, leafy greens should always be a low-carb addition to your grocery cart, and Swiss chard is no exception. You can steam or sauté the leaves, or use whole, uncooked leaves as an alternative to tortillas when making tacos and wraps.
4. Mushrooms
Carb count: 2 grams per cup
From white to cremini to more exotic varieties, these edible fungi are low in carbs but rich in great umami flavor. Large and meaty Portobello mushroom caps can be used as an alternative to hamburger buns, or as a replacement for gut-busting pizza crust when layered with all your favorite toppings.
5. Celery
Carb count: 1 gram per stalk
Satisfy your craving for crunch with celery, which has next to no carbs or calories since it’s about 95 percent water. Slather it with almond butter for a shot of healthy fat and fiber.
Nutrition Bonus: Like chard, celery is high in vitamin K.
6. Cherry Tomatoes
Carb count: 6 grams per cup
With better flavor than the bland larger tomatoes sold at the supermarket, cherry tomatoes are a convenient way to bolster the nutritional firepower of your diet without any serious carbohydrate backlash. (And yes, tomatoes are technically a fruit, but since they go great in a salad, we give them a pass.)
Pop them in your mouth for a sweet snack, or toss with oil and roast at 400 degrees until they become tender little flavor bombs.
7. Spaghetti Squash
Carb count: 7 grams per cup
Spaghetti squash earns its name. Once cooked, the flesh of the squash pulls apart into slightly nutty-tasting, noodle-like strands, minus the carbohydrate deluge. Top with your favorite protein-rich meat sauce. Unlike spaghetti, this gourd delivers notable amounts of vitamin C, a nutrient shown to help reduce muscle soreness and oxidative damage following intense exercise.[2]
Other Low-Carb Veggies
- Radish
- Asparagus
- Bok choy
- Broccoli
- Spinach
- Arugula
- Bell pepper
- Watercress
Low-Carb Fruits
8. Apricots
Carb count: 8 grams per 2 fruits
While fruits do contain some natural sugars, many are still relatively low in carbs, especially compared to starchy packaged snacks. Apricots only have 4 grams of carbs apiece, and are great as a snack or added to yogurt, salad, or meats like pork and chicken. Plus, orange fruits like apricots are high in beta-carotene, which is good for your brain. [3]
9. Avocado
Carb count: 8 grams per 1/2 avocado
Unlike most of its counterparts in the fruit world—yes, it’s a fruit—avocado is virtually free of sugar. In fact, 75 percent of its carbs come from nondigestible fiber. Avocados are also full of heart-healthy monounsaturated fat.
10. Strawberries
Carb count: 11 grams per cup
Among berries, strawberries contain the least sugar, making them a great option to satisfy a sweet tooth. If you’re concerned about possible pesticide exposure, opt for strawberries labelled “organic.” Strawberries are a stellar source of vitamin C, which may help regular gym-goers avoid coming down with the sniffles.[4]
11. Red Grapefruit
Carb count: 9 grams per 1/2 fruit
Time to pucker up to this lower-carbohydrate fruit option, which supplies about 20 percent less sugar than that found in an orange. Just don’t try to tame its sour power by coating it in sugar. You can count on grapefruit for a dose of immune-boosting vitamin C.
Other Low-Carb Fruits
- Rhubarb
- Watermelon
- Peaches
- Star fruit
- Cantaloupe
- Blackberries