Eric Roberts Health Coach Blog
Eric Roberts Health Coach Blog
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Integrative Nutrition
9:47 am

How to Take a Technology Detox

There are many benefits to using technology – traveling around the world, connecting with loved ones, learning in the classroom, and even saving lives in hospitals! However, like anything else, technology can be overused and even abused. Read More

Eric
1:45 am

Eating disorders awareness

Eating disorders awareness

 

 

 

 

Author to whom correspondence should be addressed;

Studied Health Editor: Eric Roberts

Published: 2/28/2018

 

Eating disorders have the highest mortality rate of any mental illness. Eating disorders affect 30 million Americans at some point of their lives.

NEDA Confidential screening tool

NDEA Helpline

 

 

What are eating disorders

Eating disorders are a treatable mental illness. National surveys estimate that 20 million women and 10 million men will have been affected sometime during their lifetimes.

Types of eating disorders

  • Anorexia Nervosa
  • Bulimia Nervosa
  • Binge eating disorder
  • Orthorexia
  • OSFED
  • ARFID
  • PICA
  • Rumination Disorder
  • UFED
  • Laxative abuse
  • Compulsive exercise

Risk factors involve a range of biological, psychological, sociocultural issues. Listed below are some examples of risk factors.

Biological

  • Having a close relative with an eating disorder
  • Having a close relative with a mental health issue
  • History of dieting
  • Negative energy balance
  • Type 1 diabetes

Psychological

  • Perfectionism
  • Body image dissatisfaction
  • Personal history of an anxiety disorder
  • Behavioral inflexibility

Social

  • Weight stigma
  • Teasing – bullying
  • Limited social networks
  • Historical Trauma

Warning signs

  • Pre-occupation with weight, food, calories
  • Appears uncomfortable eating around others
  • Skipping meals
  • Extreme concern with body size-shape
  • Dry skin-brittle nails
  • Fine hair
  • Muscle weakness
  • Dramatic weight loss
  • Hoards food in strange places
  • Evidence of binge eating
  • Evidence of purging behaviors
  • Fears of choking or vomiting
  • Pervasive eating of substances that are not food
    • Soap
    • Chalk
    • Wool
    • Soil
    • Cloth
  • Repeated regurgitation of food for a period of at least a month
  • Spending hours per day thinking about what food might be served at an upcoming event
  • Compulsive exercise
    • Despite injury
    • Despite fatigue
  • Fear that insulin will “make me fat”

Stats           Treatment           Prevention

 

                   Screening

 

In summary for those who are suffering from some sort of eating disorder there is a network that serves as a catalyst for prevention, cures and quality care and recovery. For those that want to help there is help & support, resources for learning and getting involved – there are also ways to give. For more information and resources Visit the National Eating Disorders Association.


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Eric
6:21 pm

WHAT ARE SEA VEGETABLES

Seaweeds

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Author to whom correspondence should be addressed;
Studied Health  Editor: Eric Roberts 
Published: 2/28/2018

Sea vegetables – also known as seaweeds have long been a staple and healing food in certain parts of the world.

 

Sea vegetables can provide minerals, trace elements, vitamins and fiber. They offer balanced nutrients allowing people to easily incorporate healthy nutrients into everyday meals. Sea vegetables can be used in insignificant amounts in recipes to enhance flavors and nutrient values.

 

Highlights

·       An ideal potassium: sodium ratio

·       A non-dairy source of calcium

·       A reliable source of iron

·       Excellent source of iodine

·       Major source for vitamins b-12 and b-6

·       Source of lesser amounts of protein

Potential Health benefits

·       Anti-viral

·       Anti-inflammatory

·       Anti-humoral

·       Anti-coagulant

·       Blood sugar stabilizer

·       Anti-oxidant

Sea vegetables are nutrient dense, because of this only small amount are needed for use in recipes and supplements. Brown seaweeds tend to work better in soups and stews. Red seaweeds are better used in sandwiches, stir-fry’s and salads.

 

For beginners its recommended to use milled sea vegetables to start with, as they are more affordable and easier to work with. I listed a beginners list below.  

·       Dulse flakes

·       Dulse powder

·       Kelp flakes

·       Kelp powder

·       Alaria powder

·       Laver flakes

 

For products, recipes and information check out the following resources.

·       4source.com

·       North American kelp

·       Seaveg.com

·       Thorvin.com

In conclusion sea vegetables not only are a reliable source of micro-nutrients for humans. Sea vegetables can be beneficial for plants, and animals as a supplement. Although clinical trails and more research needs to be done it is thought that sea vegetables can greatly enhance Health.


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Eric
1:56 pm

Ask a Integrative Nutrition Health Coach a Question

A new "free service" Coach Eric has developed a questions page. Just fill in the details on the web form and submit it. Coach Eric will review your questions and send a reply. The questions and the answers will be published to Coach Eric's Blog and here on Facebook.

 

 Just type in your health and wellness questions into the form and submit. We will reply with a useful answer. we have included a file upload ability to allow you to send us a photo if that has to do with your questions. For example if you want our opinion if a certain product is healthy just snap a photo of the ingredient label and submit.  We will publish the questions and answers on our website. 

 

Looking forward to answering your health and wellness questions 

 

Eric Roberts 

INHC 

QUESTIONS AND ANSWERS

 

 Ask a question

 

question-511568_640_copy


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Eric
1:12 am

Nutritional Yeast Powder

Product Spotlight

 

Nutritional Yeast Powder

 

By Eric Roberts

2/18/2018

As a Graduate of Institute for Integrative Nutrition® (IIN) and a member of the Integrative Nutrition®Ambassador Network, Eric helps people create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Eric is passionate about superfoods that provide abundant nutrition that helps ensure sustainable heath.

 

Nutritional yeast –sometimes called nooch is a deactivated yeast.

 

It is sold in the form of flakes or a yellow powder. You will most likely find it in health food stores. Its very popular with vegans and may be used as an ingredient in recipes.

 

A significant source of b vitamins, fortified versions have even higher levels of vitamins especially vitamin b-12. Nutritional yeast is a major source for folate, niacin, and selenium.

Nutritional yeast has a cheesy nutty type of flavor, and it is a great substitute for cheese in recipes. Other names for nutritional yeast include

·        Nooch

·        Hippie dust

·        Yeshi

·        Savory yeast flakes

A serving of nutritional yeast yields a complete protein, providing all 9 amino acids. Yeast cannot provide vitamin b-12 and to do so it must be fortified with vitamin b-12.

 

Recipe sources include

·        RED STAR®

·        The ultimate uncheese cookbook

·        Conveniently vegan

Benefits of nutritional yeast

·        A super food

·        A source of amino acids

·        A source of protein

·        Naturally low in fat

·        Naturally gluten free

Beneficial effects of yeasts

·        Proven probiotic effects

·        Prevention and treatment of diarrhea

·        Beneficial in treatment of IBD

·        Stimulation of immunity

·        Potential of decreasing ADD in children and adults has been proven

Sources

RED STAR®nutritional yeast

Now Foods

PubMed Ref: PMCID- 327658

PubMed ref pmc 5251302

PubMed ref pmc 5591489

Wikipedia Nutritional yeast  

Red Star website

 

 

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

 

© 2018 Studied Health. All rights reserved.

 

 


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Eric
7:02 pm

National African American History Month

  1. National African American History Month on February 2018.
    AFRICAN DIETS HERITAGE
    In recognition of National African History Month. I will be bringing to light the African Heritage Pyramid. The heritage of African diets of Africa, South America, The Caribbean and the American south were traditionally healthy. I hope to influence African Americans to reach back and dig up their roots with respect to food and heritage. The African word Sankofa translates as “to go back and take”.

    As the typical African Americans diet has evolved with the times from the traditional African diets of the past to the current standard American diet which has high sodium levels. African Americans have a higher rate of Health problems than other Americans when it comes to Hypertension and other health issues.


    Culinary Plates examples of an African heritage diet

    • Peanut soup • Chicken yassa • Vegetable & rice soup • Grilled red snapper & mango with cilantro lime vinaigrette & green beans • Shrimp gumbo • Pecan crusted baked catfish. Baked sweet potato & okra & corn mix up

    Traditional foods throughout the African diaspora
    • Squashes • Pumpkins • Tubers • Root vegetables • Yams • Leafy greens • Fruits • Rice • Beans • Nuts • Seeds • Meat • Poultry
    • Wild game • Herbs • Teas • Fermented drinks
    Traditional foods of western Africa and central Africa

    • Millet • Sorghum • Wheat • Rice • Black eyed peas • Chickpeas • Lentils • Watermelon • Tamarind • Plums • Dates • Figs • Pomegranates • Shea butter • Sesame oil • Palm oil • Melegueta pepper • Cubebs • Ginger • Cow’s milk • Goat milk • Sheep’s milk • Camels milk • Millet beer • Mead or palm wine

    Around 40 million people of African descent live in the united states, many have been influenced by French, Spanish, African, Haitian and British cuisines which have become intertwined with southern cooking to form a new brand of cuisine. Major staples of the African American diet. • Rice • Grits • Cabbage • Okra • Tomatoes
    • Sweet potatoes • Green beans • Dandelion greens • Mustard greens • Collards • Turnip greens • Kale • Watercress • Black eyes peas • Kidney beans • Pickles- Beets, radish, cabbage, carrots, green beans, cucumbers • Onions, peppers, celery • Oyster • Crabs • Shrimp
    African American cuisine has been called “food to fall in love with”

    Other staples from the Afro- Caribbean and Afro-South American areas of the world include • Salt fish • Conch • Papaya • Guava • Callaloo • Pigeon peas • Black beans • Kidney beans • Coconut milk • Breadfruit • Yams • Plantains • Pumpkins • Curried vegetables • Shrimp • Crab • Palm oil • Garlic • Cilantro • Red beans • Yucca • Cassava • Peanuts
    • Mangoes • Red snapper • Avocado • Tapioca

    Cooking connects us to tradition, our roots, creativity and good health. Its important to share meals with each other as families that eat together feel well, benefits include mental and emotional health and physical health. It also enhances family connection over healthy foods and traditions all of which is a form of a healthy community.

    African American health when compared to the general population is disproportionately affected by several major chronic and major diseases in incidence, aggressiveness and mortality.

    More than 40% suffer from higher blood pressure. African Americans are twice as likely to be diagnosed with diabetes. Over half of African Americans 20 years and older are obese (40 percent for males). African American males have a higher risk of prostate cancer than any other demographic.

    A modern diet of excess has created this shift to chronic health issues. The American standard diet that’s high in sodium, unhealthy trans fats, sugar and fast food have been major contributors to the health of all Americans including the African American.

    Getting back to the mainly vegetarian diet of the traditional African diet would be a major health benefit for those that have evolved to the standard American diet. The traditional African diet was heavy on plant-based foods and meats were mainly used as a side or a flavoring agent of the main course of vegetables.

    Main message of the African heritage diet.
    Boost flavor with spices and herbs not sodium. Make vegetable the main course of the meal not meats. Change the way you think about meats—use them to flavor not as a source of protein or fat. Make rice and beans a staple of the heritage diet. Embrace leafy greens as a source for fiber, protein and nutrients. Incorporate one pot simple cooking methods, embrace kitchen setup. Find real foods everywhere from gardens to farmers markets to the grocery store. Gather family support and enjoy healthy food together around the table. Make room for celebrational foods. Jazz up fruits for desserts. Enjoy healthy drinks.
    The African Heritage Diet is a way of eating based on the healthy food traditions of people with African roots

seven super spices with an African Flair

 

Learn more about the African Heritage Diet

 

 

AFRICAN HERITAGE & HEALTH CONTINUING PROFESSIONAL EDUCATION COURSE CERTIFICATE


 I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health.

My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.

Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
 An Integrative Nutrition Health Coach is a guide and mentor who empowers you and provides ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.

As your Health Coach, I will listen carefully, and we’ll navigate the world of contradictory nutrition and health advice together to explore what truly works for you.


 Together we will: Connect the dots between who you are and who you want to be
 Create your personal blueprint
 Decipher your body’s unique needs
 Set your personal goals and work towards sustainable change
 What you get: Two 50-minute sessions per month
 Email support between sessions
 Simple healthy recipes
 Handouts specific to your needs and goals
 Health history
 Overwhelmed by stress at work?

Fed up with those nagging cravings?

Want to feel great in your body?

Ready to accomplish your goals in a way that’s empowering and exciting?
 To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.
 What are you waiting for? Let's do this!


Eric Roberts
INHC


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Integrative Nutrition
8:39 am

Three Spices to Add to Your Spice Rack

If you want to give your meals an upgrade, adding some new spices to your cooking repertoire can make a huge difference in transforming bland meals into flavorful, satisfying dishes. Read More

Eric
9:52 pm

The Facts on Fat Podcast


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Eric
1:52 am

The Facts about Consuming High Fructose Corn Syrup

 

 

 

High Fructose Corn Syrup

Foods that have adverse effects on human health

Eric Roberts | HFCS HEALTH EFFECTS | 2/01/2018

Introduction of HFCS to foods and beverages
HFCS First made it into foods circa 1960’s. Due to government subside programs with regards to corn subsides granted to farmers HFCS became the sweetener of choice by food manufacturing companies through the 1970’s, 80’s and through 2009. Due to the affordability and lower expense of manufacturing of foods that required added sweeteners food manufactures were able to budget more toward marketing which increased sales and profits. Soft drinks makers were the first to use HFCS on a wide scale during the 1970’s Then general food manufacturing companies followed during the 1980’s and 90’s gradually increasing the use of HFCS and fructose along with sucrose. During later years mainly in the 2000’s the sugar and corn industries played hardball against each other by slandering the other products and by filing lawsuits. A large court settlement was the result of this war between the sugar and corn industry battles. During the later years a major HFCS supplier was sued in court over price fixing of HFCS to end users. So, food politics has a lot to do with Added sweeteners in our food and beverage products as does politics. At one point several politicos petitioned the FDA with regards to the rebranding of HFCS they claimed that the industry was providing high paying jobs etc. There are huge forces behind what is added to our foods and beverages as well.

 

Historical use of hfcs
HFCS accounts for almost all caloric sweeteners used in soft drinks. When HFCS was introduced in the 1970’s it represented less than 1% of all caloric sweeteners available in the United States. By the year 2000 it represented more than 60% of all caloric sweeteners. But since the year 2000 HFCS has been on a decline as a caloric sweetener. Nearly all beverages except

·        Unsweet tea

·        Vegetable juice

·        Unsweetened coffee

·        Water

Contain HFCS as a caloric added sweetener. With respect to beverages fruit drinks and soft drinks account for the greatest intake of HFCS. With regards to the foods category desserts represented the greatest intake of HFCS as a caloric sweetener.

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products that contain hfcs

·        Processed foods

·        Canned foods

·        Soups

·        Fruits

·        Cereals

·        Baked goods

·        Desserts

·        Flavored yogurts

·        Sweetened & flavored dairy products

·        Candies

·        Fast food products

·        Condiments

·        Salad dressings

·        Carbonated soft drinks

·        Fruit flavored drinks

·        White bread

·        Snack foods

 

Hfcs Health Concerns and Effects
 

Many studies have indicated that the consumption of HFCS, Fructose and Sucrose has an adverse effect on human health and wellbeing. Consumption of HFCS, Fructose and Sucrose as added sweeteners in food and beverage products by humans has contributed to many chronic health conditions over the decades of its use as a primary added sweetener across the food and beverage products. The potential effects on human health is listed below.

 

·        Obesity

·        Weight gain

·        Metabolic syndrome

·        Increased risk of Metabolic and cardiovascular complications

·        Cardiovascular decease

·        Inflammation

·        Oxidative stress

·        Hypertension

 

Its been documented by some most recent studies and research that the consumption of HFCS, Fructose and Sucrose has contributed to an adverse effect on blood lipids and the deposits of peri-organ fat deposits. Evidence indicates the possibilities of plaque formation in arteries and lipid oxidation and the stimulation of thrombopoiesis.

 

Animal tests confirm the adverse effects of sugars even in tiny amounts,

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Prevention
 
To avoid the dangers of consuming HFCS, Fructose, and sucrose it is advised that people practice a healthy diet, lifestyle and nutrition intake. People who have consumed these ingredients and foods that contain these added sweeteners would need to undergo lifestyle changes in order mitigate the adverse effects on their health. The following are key areas to focus on when attempting to practice a healthy lifestyle

·        Diet

·        Physical activity

·        Nutrition

·        Lifestyle changes

Its important to limit the following from one’s diet as follows

·        Refined sugars

·        Brown sugar

·        White sugar

·        Corn syrupgrocery-store-2619380_640

·        High fructose corn syrup

·        Honey

·        Processed foods

·        Refined grains

·        Cookies

·        White bread

·        Snack foods

·        Sports drinks

·        Ready to eat cereals

 

Potential Anti-Atherogenic foods to add as a preventive food to one’s diet

·        Fish oils

·        Other Polyunsaturates

·        Fiber

·        Trace minerals

·        Copper

·        Manganese

·        Selenium

·        Zinc

·        Antioxidants

 

In closing pay close attention to ingredient labels. Its important to note that manufacturers of HFCS have been attempting to rename HFCS to corn sugar. So, its imperative that being aware of the numerous names that added sugars go by is essential to living healthy and avoiding the adverse effects of added sweeteners that may be harmful to human health. I advise googling the phrase – [ other names for sugar].

I help educate people with regards to how to limit sugars and how to identify sugars in foods and beverages. I hold an occasional workshop called Sugar Blues. To keep updated to class and workshop schedules and articles like this one subscribe to my email list by sending me an email to eric@studiedhealth.com or go-to my website studied-health.com to request a free eating for energy e-book and you will be subscribed to my email list. We never spam or sell your email information.

 

Eric Roberts Health Coaching

Eric Roberts

INHC

 

References

Nihmsid-NIHMS98834

PMCID-2746720

PMICD-8660400

PMCID-28703963

CJPP-2016-0663.RI

 


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Eric
3:13 pm

Healthy Snacking and eating healthy on the run free workshop announcement

 

 

Snacking healthy and eating healthy on the run workshop announcement.

 

 

Hi,

 

I will be hosting a free live workshop here on facebook. The workshop will be about snacking healthy and healthy eating on the run. Please take a moment to rsvp via eamil to eric@studiedhealth.com. We will be sending everyone who makes a email rsvp a free tips sheet and other information with regards to snacking healthy and eating healthy on the run. We don't share or sell emails with anyone so your info is safe with us at Eric Roberts Health Coaching.

 

Date- Feb. 7th 2108 @ 7pm central time. Tune in here for this live workshop.

 

view workshop here live

 

APPLE ALMOND BUTTER CINNAOMNON SNACK

 


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