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Counting carbs?

Avoiding white is a good rule of thumb in the complex world of these energy sources

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Carbohydrates are an oft-misunderstood macro-nutrients. Fad diets, like the Atkins diet of the early ‘00s, should be avoided as they attempt to ‘trick’ the body and can be harmful to the liver.

There are three macro-nutrients or main types of food we consume – protein, fat and carbohydrates. I have written about two of the macro-nutrients (protein and fat) and have reserved the most misunderstood and neglected for last — carbohydrates. Anyone interested in healthful eating and living should know the facts and fiction about this crucial and oft-misunderstood nutrient.

Carbohydrates are our first source of energy and provide the fuel necessary to every function and important vitamins, minerals, fiber and a host of important phytonutrients or phytochemicals, essentially “nutrients from a plant.” They are plant-based micronutrients that contain protective disease-preventing compounds.

But not all carbohydrates are created equal or processed in our bodies in the same manner. And it’s important to know which carbohydrates we should eat to our hearts’ content and which we should avoid.

Generally avoiding white products is a good rule of thumb. While white products are easily digestible, they often have very little nutritional value, spike insulin levels potentially leading to diabetes and can pack on the pounds. White products to stay away from are white flour, which is refined and processed, sugar and too much salt. Remember, white flour is processed with limited nutritional value, sugar affects your insulin and energy levels and promotes weight gain and more than 2,300 milligrams of salt can lead to high blood pressure, heart disease, kidney disease and stroke.

What’s more is that white products are often simple carbohydrates, which are often loaded with fat and sugar and will lead to weight gain and zap your energy shortly after consumption. They also tend to have a higher glycemic index, which I will discuss later.

So which carbohydrates are best? As a guideline, fruits, vegetable, 100 percent whole grains, nuts, seeds, legumes and beans. And remember to consume a variety as certain carbohydrates have various effects on the body.

This means avoid those fad diets that eliminate or substantially decrease carbohydrate consumption for weight loss goals — they simply don’t work. Any diet or eating strategy that stresses over-reduction or limitation of a macro-nutrient will rob your body of essential vitamins and nutrients.

As a general rule you want to get 50-60 percent of your calories from carbohydrates. The Dietary Guidelines for Americans, which is co-published every five years since 1980 by the U.S. Department of Health and Human Services, HHS and the U.S. Department of Agriculture, USDA is an excellent source for nutritional information.

Generally speaking you want to get about half your calories from carbohydrates. So for a 2,000-calorie diet, you would consume 250 grams of carbohydrates. This number is calculated by dividing the number of calories by the number of grams in carbohydrates, which is four.

What about the low-carb or no-carb diet? The bottom line is that diets don’t work and they sacrifice vital nutrients and fiber. Weight gain or loss is quite simply attained through your calorie consumption — calories in and calories out. If you consume more than 3,500 calories per day without exhausting 3,500 calories, you will gain weight. And while again the types of carbohydrates you consume are important, you will still gain weight if you consume too much of any macro-nutrient.

Furthermore, when you severely decrease or attempt to eliminate carbohydrates from your nutrition plan, your body can go into what is called ketosis, a harmful and potentially life-threatening state that unnecessarily stresses the liver and causes destruction of muscle tissues. (Ketosis should not be confused with ketoacidosis, a dangerous and extreme condition associated with diabetes.)

Another consideration in carbohydrate consumption is the glycemic index, a measure of the effects of carbohydrates on blood sugar levels and how it relates to diabetes. Generally speaking, lower GI foods are better for maintaining a healthy weight and high GI foods can lead to weight gain.

The glycemic index, while often a strong consideration, can fall short for solid nutritional guidance because the glycemic index only charts foods consumed by themselves and does not take into consideration the whole meal. The glycemic index becomes inaccurate when foods are consumed with other foods. Again, here is where calories in versus calories out should be the primary consideration.  Also not all foods with a low glycemic index are better than those with a high glycemic index. The glycemic index scale is based on 100 as it relates to insulin processing and for instance, table sugar rates about 65 on the index, whereas carrots are 95.

Not all carbs are not created equal. Any macro-nutrient in excess will lead to weight gain.

 

 

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Health

UNAIDS to commemorate Zero Discrimination Day’s 10th anniversary

UN agency urges global action to protect human rights

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A UNAIDS anti-discrimination exhibit at Tocumen International Airport in Panama in 2018. (Washington Blade photo by Michael K. Lavers)

As the world marks the 10th anniversary of Zero Discrimination Day; UNAIDS is sounding the alarm on the increasing threats to human rights, calling for renewed efforts to protect the rights of all individuals as a fundamental step towards ensuring health for everyone.

Established by UNAIDS a decade ago, Zero Discrimination Day aims to promote equality and fairness regardless of gender, age, sexuality, ethnicity or HIV status. The progress achieved over the past years is now in jeopardy, however, due to rising attacks on the rights of women, LGBTQ people and other marginalized communities.

UNAIDS Executive Director Winnie Byanyima emphasized the critical link between protecting human rights and safeguarding public health. 

“The attacks on rights are a threat to freedom and democracy and are harmful to health,” she said in a press release. “Stigma and discrimination obstruct HIV prevention, testing, treatment and care and hold back progress towards ending AIDS by 2030. It is only by protecting everyone’s rights that we can protect everyone’s health.”

Despite challenges, there has been notable progress. 

At the onset of the AIDS pandemic more than 40 years ago, two-thirds of countries criminalized consensual same-sex sexual relations. They are now decriminalized in two-thirds of countries. An additional 38 countries around the world have pledged to end HIV-related stigma and discrimination, contributing to positive changes that include 50 million more girls attending school compared to 2015.

To sustain and enhance these advancements; UNAIDS urges global support for women’s rights movements, LGBTQ rights, racial justice, economic justice, climate justice and peace initiatives. By standing with communities advocating for their rights, the U.N. aims to reinforce the collective effort towards a more inclusive and equitable world.

Zero Discrimination Day is observed on March 1.

Events and activities that will take place around the world throughout the month will serve as reminders of the essential lesson and call to action: Protecting everyone’s health is synonymous with protecting everyone’s rights.

“Through upholding rights for all, we will be able to achieve the Sustainable Development Goals and secure a safer, fairer, kinder and happier world — for everyone,” said Byanyima.

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Health

New CDC report finds transgender women at higher risk for HIV

More than 1,600 people in seven cities surveyed

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The Centers for Disease Control and Prevention in Atlanta (Photo courtesy of the CDC)

The Centers for Disease Control and Prevention issued a new study report this week that revealed that restricted by employment and housing discrimination and lack of access to needed gender-affirming healthcare for transgender women increasing the risk of contracting HIV. 

Researchers reviewed data from a 2019-2020 survey, the National HIV Behavioral Surveillance Among Transgender Women, which found that the demographics of HIV/AIDS have been disproportionally high, especially among Black and Latina trans women, who had experienced employment and housing discrimination coupled with lack of access to gender-affirming healthcare.

The Jan. 25 Morbidity and Mortality Weekly Report was based on data studies of more than 1,600 trans women in seven major urban locales. Participants from Atlanta, Los Angeles, New Orleans, New York, Philadelphia, San Francisco and Seattle were chosen by referrals from people and community-based organizations who knew or were part of the local population of trans women.

The study’s researchers noted: “Employment discrimination occurs at the overlapping nexus of poverty, homelessness, incarceration, health insurance, disability, food insecurity and survival sex work. These issues are interconnected.”

The study stated that trans women’s inability to access quality healthcare, including gender-affirming treatment or access to PrEP, and can expose them to potential incarceration as many turn to “survival sex work” and violence, which increases the risk of contracting HIV. 

The study’s author’s pointed out: “When economically marginalized transgender women are refused employment, this refusal cyclically contributes to economic hardships. This analysis …demonstrates the importance of transgender women working and living with dignity and without fear of unfair treatment.”

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Health

A Whole New Perspective on Well-Being

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

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The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns.

It’s easy to spot the distinctive, elegant silhouette of The Mather, a Life Plan Community for those 62+ opening this spring in Tysons, Virginia. What is not apparent to the naked eye is The Mather’s unique wellness philosophy, which is literally built into the community. 

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

Nature is one of the important factors that contribute to well-being. So The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns. This can include interior spaces with sightlines to a garden, choosing natural wood and stone as interior materials, or incorporating fragrant flowers and plants indoors to spark memories and provide tactile opportunities such as gardening. 

Residents of The Mather will be able to select from plentiful amenities, programs, and other offerings to target their personal wellness goals and preferences.

“Providing biophilic design within interior settings connects residents to the natural world,” says Mary Leary, CEO and President of Mather, the organization behind The Mather. “Research shows that a connection to nature provides positive benefits to mental states and overall well-being. At The Mather, biophilic design is the intersection of buildings and programs with nature in an urban setting.”

“The Mather is attracting a diverse group of older adults,” says Mary. “As a result, we aim to incorporate wellness practices from around the world, including Wyda movement theory of the Celtic Druids, which helps people achieve harmony with nature and contentment through mindfulness.” This holistic regenerative approach is similar to Qi Gong and yoga, while born in a different part of the world. Mather Institute has a special focus on mindfulness to support older adults’ practice of present moment awareness, which can lead to increased overall well-being, compassion, and joy.

A very different example of a wellness offering at The Mather is the Gharieni Welnamis spa wave bed, which uses computer-controlled vibrational therapy and audio frequencies to train the brain to relax. “The bed increases mindfulness, concentration, and creativity—all of which support our mission of creating Ways to Age Well,SM” says Mary.

These and other personalized ways to wellness will ensure that residents of The Mather can choose from seemingly countless ways to focus on their well-being. In other words, the sky’s the limit!

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