This week is National Burn Awareness Week (NBAW) – which is an excellent opportunity to increase burn awareness and prevent fires from occurring! During NBAW, want to bring attention to fire safety and prevention to help lower the number of burn injuries.

Burn Injuries

Approximately every minute, someone in the United States endures a burn injury severe enough to require treatment. Lionel Crowther is one of the many firefighters who was injured while on duty. Crowther responded to what seemed to be a routine garage fire, but within minutes, a flashover occurred. When the fire was cleared, two fire captains had been killed, and Crowther was among four severely injured firefighters.

Prevention

Unfortunately, Crowther’s story is not uncommon, but with an increased awareness of fire safety and prevention, we can lower the number of fire-related injuries and deaths together. NBAW is the perfect time to learn more about fire prevention and what you can do to prevent and prepare for a home fire.

• Smoke Alarms: Did you know that three of every five fire deaths resulted from fires in homes with no working smoke alarms? Smoke alarms that are properly installed and maintained play a key role in reducing fire deaths and injuries. They should be installed on every floor and in every sleeping room. Be sure to test them once a month and replace the batteries at least once a year.
• Fire Extinguishers: It is also important to have at least one fire extinguisher on every level, especially in the kitchen. In many cases, fire extinguishers are the first line of defense and often contain or extinguish a fire.
• Escape Routes: Ensure that every room has at least two escape routes in case of a home fire. You may need to purchase escape ladders, especially for second story rooms. Escape ladders are not required by law, but they could be beneficial in case of a house fire. Once you establish escape routes, practice at least twice a year.
• Teach: It is essential to teach the whole family about fire safety and what to do in case of an emergency. This includes making an emergency communications plan, knowing where to meet up outside, and making sure everyone knows how to call 9-1-1.

“CDC states

• Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.¹
• One person dies every 33 seconds in the United States from cardiovascular disease.¹
• About 695,000 people in the United States died from heart disease in 2021—that’s 1 in every 5 deaths.^1,2

Centers for Disease Control and Prevention-CDC (https://www.cdc.gov/heartdisease/facts.htm)

“Metabolism refers to the bodily process of extracting energy from food. Diabetes affects metabolism by reducing insulin levels. This in turn prevents the body from storing the energy it gets from food for later use=storage fat increases.”

Medical News Today (https://www.medicalnewstoday.com/articles/diabetes-and-metabolism)

When you eat a meal let’s say breakfast (fasting from the night before) your sugar level in a normal person is about 80.  After the meal in 1hr the sugar level starts peaking as soon as the pancreas senses glucose it starts releasing insulin that does its storage in the different ways previously discussed and by 2 hrs after the meal the glucose level is down again but in people eating 3 large hyperglycemic meals a day you cause these spikes in your glucose levels and are turning on insulin by the pancreas which stimulates up your FAT STORAGE system.  You need to make a change in that diet by eating 6 small low glycemic meals a day (have one meal every 2 to 3 hours).   This shuts down your fat storage.  When eating low glycemic foods like lentils they raise sugar in the body 28% (slightly) as opposed to high glycemic (sugar) foods like pizza, soda, bread, cornflakes.  Your body can handle high glycemic foods occasionally but not daily since it will allow constant high levels of glucose with the pancreas stimulated to frequently release insulin into the bloodstream and this turns on fat storage and converts all extra energy to Fat.   

This extra energy is because the meal was high glucose and what the body needed was used but the excess glucose from the high glycemic meals goes to FAT storage and increases your weight especially if your inactive on a daily basis not including your job unless your a contractor who is on his feet 90 percent of the day.  So what’s the key resolution to weight loss eat 6 low glycemic meals a day= low fat, low carbohydrates, low sugar keeping your baseline glucose at a steady and low sugar level on a regular basis with still treating yourself to occasional high glycemic meals.  Follow this plan and in the first week eating like this I lost 5lbs and in the second week another 5lbs and since 1 to 2 lbs. per week .  Remember don’t start occasional high glycemic meals till you reach your ideal weight that you want to be at.  If you don’t, you put your diet 2-3 days back.

“Insulin, a hormone produced by the pancreas, is important for the regulation of carbohydrates and the metabolism of fat. Insulin stimulates glucose (sugar) uptake from the blood in tissues such as muscles, the liver and fat. This is an important process to make sure that energy is available for everyday functioning and to maintain normal levels of circulating glucose.

In a person who is obese, insulin signals are sometimes lost and tissues are no longer able to control glucose levels. This can lead to the development of type II diabetes and metabolic syndrome.

Body fat distribution plays an important role in the development of obesity-related conditions such as heart disease, stroke and some forms of arthritis. Fat around our abdomen is a higher risk factor for disease than fat stored on our bottom, hips and thighs.”

Better Health Channel (https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-and-hormones)

The foods we eat that has calories=sugar, starches and carbohydrates are made up of sugar molecules either single or in groups (glucose and fructose for instance).  When food reaches our stomach in time digestion starts to take place where the sugar is broken down in the stomach and the intestines  into individual glucose units.  It turns out glucose is the most common and important one.  The glucose then passes into the liver where 60 to 80 % gets stored=inactive glucose that’s converted to glycogen in this organ.

The remainder of glucose not stored in the liver goes in our bloodstream=active sugar & is ready to be utilized by the body where it is needed by many organs.  It’s used as the principle source of energy (brain for energy, the muscles for both energy and some storage, liver for more glucose storage=that’s converted to glycogen, and even fat tissue using it for triglyceride production).  Glucose does get sent to other organs for more storage.

Insulin plays an important role in the glucose being distributed throughout the body.  Without insulin the glucose would not pass through your blood cells to go in the the cell otherwise it would go nowhere causing the glucose to build up outside the cell which happens in a diabetic and the primary problem of diabetes=hyperglycemia.  When the glucose goes in the cell hyperglycemia does not happen unless it is due to something else causing high glucose; like a drug such as dexamethasone or glucocorticoids.

When digestion occurs a process happens which is the BREAKDOWN of the sugars , released into the circulatory system which gives you extra glucose, than the pancreas senses that and releases insulin, the insulin allows sugar to pass into the blood cells & to be stored somewhere or utilized by the body (without this process hyperglycemia would occur like in a diabetic).   When the glucose in the blood reaches the liver a cell sensor picks it up and allows the glucose to go into the organ where glucose is stored as glycogen=inactive glucose.  Insulin plays a key role in multiple parts of your metabolism.  Insulin allows protein synthesis, fat synthesis and cell growth to occur in the body.  Now understanding how the body works lets understand how this has anything to do with controlling obesity. Learn about this in Part 2 tomorrow.

Fruits and vegetables are great for your health—and even better for your waist.  Some fresh foods are more powerful than others.

Some foods have more than their great taste but also healthy vitamins, minerals, and disease-fighting nutrients. Pack your meals adding this range of wholesome choices to your diet.

1.) Alfalfa sprouts – you can add them to your salad, fruits, lean meats, even for you vegetarians to your veggie or bean burger.  You be creative and try alfalfa sprouts to many of your lunch and dinner meals.

2.) Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.  Try throwing a few slices on your sandwich or toss with your salads adding toasted pecans/walnuts or whatever nuts you love, and have a light vinaigrette for a delicious salad (one of my favorite is raspberry flavored). With so many varieties available, you’ll never get bored finding new ways to have apples to your daily diet.

3.) Avocados Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
Avocados can be the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish. Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.

4.) Beets give a try as finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just remember if you boil them it will decrease their nutritional value. And don’t forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach

5.) Cranberries great for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes?  Cranberry juice has also been shown to make cancer drugs more potent.
Remember, the available frozen year-round, enjoy these tart and tangy berries fresh during their peak season which is from October through December.

6.) Papayas-Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
Savor the rich, and enjoy a buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

7.) Quinoa-Is a packed with a variety of nutrients, including iron and copper, this has been known as the ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.

Keep your engine of the body=THE HEART in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

8.) Raspberries-The tart, sweet, and incredibly juicy fruit.  Have one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.
I enjoy them in my salad or raw in my hand, after washing them but try a few berries with your morning cereal if you want.

9.) Spinach-Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it’s good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption. This vegetable has a mild flavor, so I spice it up with garlic, or you can try olive oil, and onions.

“You can lower your risk of getting many common kinds of cancer by making healthy choices. Screening tests can find some cancers early, when treatment works best.  Healthy choices in your life can help prevent cancer.”

Centers for Disease Control and Prevention CDC

“Men develop heart disease 10 years earlier (on average) than women.¹  Men also show some of the more common signs of heart attack and stroke compared to women — which could make them easier to spot. However, heart disease is still the leading cause of death among men in the U.S. The general risk factors for heart disease, like high cholesterol, high blood pressure and obesity are true for both men and women. But there are many other factors that put adult men of all ages at a higher risk for developing heart disease ”

United Health Care (https://www.uhc.com/health-and-wellness/health-topics/mens-health/heart-disease)