The Benefits of Exercise by Your Marque Team

Exercise is critical for mental and physical health and well-being.  Here are 4 significant ways that regular exercise can benefit and enhance your health:

Weight Control

Exercising can help control weight gain and facilitate weight loss. Many of us find it hard to exercise on a daily basis, which can be discouraging. Even just a little bit of physical activity can help your overall health. If you can’t find time to make it to the gym, just a little extra activity can help burn calories and keep the heart pumping. For example, walk up the stairs instead of take the elevator, walk to the nearby park instead of driving, ride bikes at the beach instead of lounging. The key to staying on track in any weight loss journey is to stay consistent.

Reduce Risk of Disease

Moderate aerobic exercise can help reduce the risk of cardiovascular disease. During exercise the heart can pump more blood through the body and continue working at optimal efficiency with little strain. Regular exercise also helps to keep arteries and other blood vessels flexible. This ensures good blood flow and helps maintain a normal blood pressure and cholesterol level. Exercise also helps control type 2 diabetes by controlling blood glucose levels.

Strengthen Bones and Muscles

Weight-bearing moderate physical activity can help strengthen bone density. Weight bearing exercise is activity that keeps you on your feet so your legs carry the body weight. Doing this will help improve bone and muscle strength. Examples of moderate weight-bearing exercise are walking, jogging, playing tennis, walking up stairs, dancing, hiking. These bone strengthening exercise are very important for children and teens because that is the time where bone mass is at its peak level. These exercises are also important for the elderly because it helps prevent osteoporosis.

Improve Energy and Mood

Exercising daily enhances the endorphins in the body. Endorphins are natural hormones that get released during physical activity. Almost any physical activity that gets the heart and blood flow pumping will release endorphins in the blood stream. The endorphins in the body will help provide more energy throughout the day during normal daily activities. It’s significant to note that endorphins also play a role in improving mood and feelings of happiness.  Exercise has been said to help aid in depression and other mental health issues.

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

https://www.cdc.gov/physicalactivity/basics/pa-health/

https://www.verywell.com/bone-density-and-exercise-3120770

http://www.webmd.com/depression/guide/exercise-depression

 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

Cholesterol by Jennifer Quach

Cholesterol is a white fat-like substance that is found in the cells of our body. It is essential to our health, but too much cholesterol is harmful to our bodies.  Since there are usually no signs of high cholesterol, it is important to check your cholesterol level which varies depending on your age and risk factors. This can be done by getting a blood test.

There are different types of cholesterol known as HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein).  HDL is known as the "good" cholesterol while LDL is the "bad" cholesterol.  HDL is known as the good cholesterol because it helps protect the body by decreasing the buildup of the LDL in the arteries.  LDL is the bad cholesterol forming a plaque-like substance that can block the natural flow of blood in the coronary arteries which can lead to stroke and heart attacks.

One can lower or improve their cholesterol level by changing their eating habits.  Eating lots of unhealthy fats such as saturated fats can raise LDL levels. Therefore, it is important to avoid fatty meats, dairy products, deep fried foods and processed food (or consume such foods in moderation). While there are foods to avoid, there are foods that we can eat that can lower our cholesterol. Avocados can replace oils and creams which add flavor to your food, but at the same time can help you regulate your bad cholesterol levels (Mayo Clinic). It is also helpful to add high fiber foods to our diet.  It has been proven that foods high in fiber such as fruits, vegetables, brown rice and oatmeal can help lower the "bad" cholesterol by keeping our body from absorbing cholesterol into our bloodstream (Harvard Health). These are just a few, but there are more foods to consider as part of your diet to maintain a healthy level of cholesterol.

Exercising and staying physically active are also ways to maintain a healthy cholesterol level along with a healthy diet. It's important to accommodate any health needs and physical restrictions you may have.  Aerobic exercise or any workout that gets your blood pumping are shown to help raise HDL levels, the "good" cholesterol which help to remove the "bad" cholesterol.

Weight can also be a factor in one's cholesterol level. Being overweight increases your risk of having high LDL "bad" cholesterol, and low HDL "good" cholesterol. Often, just losing weight can help lower cholesterol (WebMD). With the above mentioned, choosing to limit unhealthy fats, eating the right foods, and exercising should also help with lowering one's weight and help your overall cholesterol.

There are other causes or risk factors to having high cholesterol. These include age, heredity, and race. Yet, you should be aware by checking your cholesterol levels and changing your diet, including exercise, and maintaining your weight which are all things one can choose to do to stay healthy. If lifestyle changes do not lower your cholesterol enough, medications may be an option as well.

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Physical, Massage, and Chiropractic Therapy: Where the Difference Lies

 

Therapy has been one of the best ways to help individuals physically, emotionally, and mentally. However, determining the best form of therapy when confronted with a particular physical problem or mental condition can be challenging. Physical, massage, and chiropractic therapy have been proven as common solutions to these obstacles. However, they are not all the same.

 

Physical Therapy


If you know someone who has sprained an ankle or broken a bone while playing a particular sport, physical therapy was most likely involved in the healing process. The goal of physical therapy is to help an individual ‘get back on their feet’. This includes restoring movement and overall physical ability in the body after an accident, injury, or surgery.

 

Massage Therapy


If you’ve had a day at the spa, you have encountered a form of massage therapy. This type of therapy is used to enhance overall wellbeing in the body by the manipulation of soft body tissue. Massage therapy comes in two forms: rehabilitative and relaxation. The rehabilitative form is used for more clinical cases experienced in a hospital, while the relaxation form is experienced in more of a spa environment. This therapy has been a great avenue of relief for patients, physically, emotionally, and mentally.

 

The Relationship Between Physical and Massage Therapy


The saying goes that ‘a square can be a rectangle, but a rectangle can’t always be a square.’ This same concept applies to the relationship between physical and massage therapy. While physical therapists can use methods in massage therapy to help restore health to patients, massage therapists are not licensed to use all practices used by physical therapists to enhance an individual's well-being. This is due to the different levels of education each therapy demands. Physical therapy demands a higher overall education than massage therapy. In this vein, massage therapy is more dependent on the art of itself to aid patients, whereas physical therapy uses medical testing and resources to reach conclusions on how to aid an individual.

 

Chiropractic Therapy


In many instances, the pain you experience in your body links back to the nervous system, specifically the spinal cord. Chiropractic therapy involves shaping and working with the spinal cord to restore the body to its proper structure. Individuals dealing with scoliosis, headaches, and pain in the joints, lower back, and the neck can be relieved from these problems with an alignment of posture and structure from a licensed chiropractor.

 

The Relationship Between Physical and Chiropractic Therapy


Physical and chiropractic therapy have the same goal to restore the body to its best possible state and alignment. However, as noted above, physical therapists and chiropractors go about this restoration in different ways. Physical therapy uses more massage techniques and various exercises to improve mobility. On the other hand, chiropractic therapy specifies in the nervous system’s relationship to ligaments, joints, and the spine to achieve overall alignment and health. Furthermore, while working through muscular tissue may aid in the positioning of the spine, chiropractors will work more with the nervous system than physical therapists in achieving a certain result.

 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

What Not To Do With Your Skin

 

Sometimes it is what you’re doing rather than what you’re not doing that is causing your skin to act the way that it is. Here are some habits we all get into that actually may be preventing our skin from performing at its fullest. Get ready! Some of these may surprise you.

 

Not Applying Sunscreen


Dermatologists recommend to use sunscreen every day, even during the winter to prevent skin cancer and to help your skin stay young and healthy. Why? UVA rays from the sun that burn your skin during the summer are exhibited all year around. This means your skin is always in need of protection. In short, wear sunscreen every day!

 

Taking Long, Hot Showers


There is nothing better than a hot shower after a bad day or a good workout. However, you may be surprised to know that long, hot showers can affect your skin in a negative way. Red tones and peeling of the skin due to the lack of moisture created by these hot showers are a few examples of the negative effects this habit can have. So, make your skin last longer and stay healthy by turning down the temperature and shortening the duration of your showers. Always make sure to moisturize your skin afterward.

 

Not Getting Enough Sleep


A proper amount of sleep helps your skin successfully repair itself to the fullest. Therefore, if you are not getting enough sleep, your skin may be suffering the consequences. A tip for also aiding your skin when you’re asleep is applying creams and lotions before bed. Your skin will be able to use the creams profitably if you get enough sleep.

 

Failing to Fully Remove Makeup Before Bed


Going to bed without cleansing your face is like leaving dishes in the sink for a couple of days. Sleeping is a way for your body to prepare itself for the next day. Your skin is a huge organ that needs proper preparation and rejuvenation in order to function properly the next day. Makeup clogs your pores and makes it difficult for your skin to rejuvinate successfully. So, always wash your face before bed and your skin will be kept in better condition overtime.

 

Smoking


No one wants to age faster. Most people, especially women, want to stay young and vibrant. Smoking will not help your skin in this pursuit. This negative habit not only increases wrinkles and aging, but it also causes skin cancer. Why? When you smoke you are killing nutrients in your body and robbing vital organs, such as your skin, of oxygen. If you truly want to help out your skin, quit smoking!

 

Common Myths & Misconceptions 


 

ORGANIC/NATURAL-LABELED SKIN PRODUCTS ARE ALWAYS BETTER


Wait just a second before jumping on this bandwagon. Although these products can be useful for some skin types, they won’t be helpful for all. Going to a dermatologist is recommended to get the skin products that will best accommodate your skin.


 

RUBBING ALCOHOL GETS RID OF ACNE


Unfortunately, rubbing alcohol will do more damage to your skin when used to wipe out your acne. Its’ dry character not only drys skin, but deprives the nutrients in it. There are other ways to prevent and treat acne. How dry and oily your skin is will determine the type of acne treatment needed. Talk with your dermatologist to find the right acne treatment.


 

ACNE CAN BE CAUSE BY CHOCOLATE 


Not quite. Acne is caused by a plethora of factors which can include bacteria, hormonal activity, and hereditary factors. Allergic reactions to certain foods can cause acne as well, so pay attention to it. However, there has NOT been enough evidence to suggest that chocolate causes acne.


 

STAYING IN THE SUN SKILLS ACNE 


Similar to rubbing alcohol, a long duration of sun exposure will damage your skin more than it will aid in its removal of acne. Not only are you more at risk for getting skin cancer, but drying out your skin in the sun is not the best long-term method for keeping nice skin. Continual sun exposure can also lead to clogged pores, increase in oil production in your skin, and ultimately more acne.


 

PHYSICAL HYDRATION DETERMINES SKIN HYDRATION


Although it may seem to correlate, the habit of drinking enough water per day is not enough to keep your skin hydrated. Moisturizers are essential in order to properly hydrate the various layers in your skin. So, after you take a shower or wash your face in the morning, take time to moisturize your skin.


 

 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

The Bullet Journal: An Effective Tool to Organize Your Life

 

It’s easy to worry about the past and the future while forgetting the present. And yet, the past has led us to the present and our present will lead us to the future. As the days go on, it seems in many cases that we will never fully be able to track time in a way where our past or future is advantageous to our present. Ryder Carroll, the creator of The Bullet Journal Method, crushed this problem and uses time to our benefit without creating a time machine. Carroll’s motto in his new book The Bullet Journal Method states: “Track the Past, Order the Present, and Design the Future.” With the bullet journal method, time can be ordered and tracked simply to make life more manageable. We have tried it, and here is what we have learned.

 

The Practice


The great thing about The Bullet Journal Method is that it is simple, flexible, and inexpensive.

All you need is a journal and a pen, and you are ready to start organizing your life! The Bullet Journal Method is broken up into four core parts:

 

THE INDEX

In the first few pages of the journal, you will create your index. The index looks something like what you would see in any novel, encyclopedia, or textbook. This is where you can record and track where information is located in the journal.

 

THE FUTURE LOG

After leaving a few pages for the index, reserve some pages for your future log. Break each page into three sections, titling each with a month. For example, if you started your journal in October, you would title your first section with the title “October” and then move onto “November” and “December.” You can take your future log as far as you want to go. Some prefer to make a six-month plan while others prefer a one-year plan. After writing each month, write the number of days for each of those months. Then, label goals and tasks with bullet points (•) and circles (o) as events that are to be accomplished that month. You will be able to refer back to these goals, tasks, and events during your daily logs. The best thing about the bullet journal is that you can change it up to fit you. Many people have designed their future log differently to fit their personality and interests.



 

THE DAILY LOG

Once you have made your monthly goals, events, and tasks, you can then set aside pages to record in your index for your daily log. Each day, title the page with the date and day of the week. Then write down your tasks with bullets (•), notes with dashes (-), and events with circles (o). Your daily log will be flexible as your day gets shifted around. Once you complete a task or event, put an “x” on the bullet or circle. If by the end of the day you were not able to complete that event, decide whether or not if you want to complete it in the future. If you don’t want to complete it in the future, cross out the event, bullet, or note. If you want to complete it in a future month or day use the less-than symbol (<) and add it to your future log for that particular month or add it to another day.

 

COLLECTIONS

After you have completed your Index, Future Log, and Daily Log, it’s time to track and collect other particulars that matter in your life. These other logs or tracking systems are called Collections. Collections can range from tracking anxiety and depression to collecting fun quotes on Pinterest and creating meal plans. Set aside pages for each collection and add it to your index. Then, use the same same symbols such as bullets, notes, and events and others you may create to log your thoughts and ideas.

 

Conclusion


We can talk about how this method has changed our lives, but it is up to you to discover its magic for yourself. And it isn’t hard to see how it can be used to improve your overall health, whether it’s healthier diet goals or an exercise plan. The Bullet Journal Method has been designed to structure your life in the simplest way so you can apply it with the most flexibility. It’s as human of a system as you are. Therefore, you will always have the journal to help you where you are and not judge you on where you should be. So, give it a try!

 

 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

Healthy Sleep Habits: How Many Hours Does Your Child Need? By Colleen Kraft, M.D.

From infants and toddlers to school-aged kids and teens, parents want to know how many hours of sleep are recommended. While it's true that sleep needs vary from one person to another, there are some very reasonable, science-based guidelines to help you determine whether your child is getting the sleep he or she needs to grow, learn, and play.

Childhood Sleep Guidelines

The American Academy of Sleep Medicine (AASM) provides some helpful guidelines regarding just how much sleep children need at different stages in their development. Keep in mind that these numbers reflect total sleep hours in a 24-hour period. So if your son or daughter still naps, you'll need to take that into account when you add up his or her typical sleep hours.

Do those numbers surprise you?

If those numbers are surprising to you, you're not alone. Working and single parents, especially, are often forced to get by on 5, 6, or even fewer hours of sleep each night. This is likely impacting your own social and mental functioning, as well as increasing your risk for other health problems. It might be tempting to think that your children can also get by with less sleep than they need, or that they should be able to cope fairly well with a few skipped hours here and there. However, all children thrive on a regular bedtime routine. Regular sleep deprivation often leads to some pretty difficult behaviors and health problems—irritability, difficulty concentrating, hypertension, obesity, headaches, and depression. Children who get enough sleep have a healthier immune system, and better school performance, behavior, memory, and mental health.

Healthy Sleep Habits - Tips from the American Academy of Pediatrics



The American Academy of Pediatrics (AAP) supports the AASM guidelines and encourages parents to make sure their children develop good sleep habits right from the start.

  • Make sufficient sleep a family priority. Understand the importance of getting enough sleep and how sleep affects the overall health of you and your children. Remember that you are a role model to your child; set a good example. Staying up all night with your teen to edit his or her paper or pulling an all-nighter for work yourself isn't really sending the right message. Making sleep a priority for yourself shows your children that it's part of living a healthy lifestyle—like eating right and exercising regularly.

  • Keep to a regular daily routine. The same waking time, meal times, nap time, and play times will help your child feel secure and comfortable. Make sure the sleep routines you use can be used anywhere, so you can help your child get to sleep wherever you may be.

  • Be active during the day. Make sure your kids have interesting and varied activities during the day, including physical activity and fresh air.

  • Monitor screen time. Keep all screens—TVs, computers, laptops, tablets, and phones out of children's bedrooms, especially at night. To prevent sleep disruption, turn off all screens at least 1 hour before bedtime

  • Create a sleep-supportive and safe bedroom and home environment. Dim the lights prior to bedtime and control the temperature in the home. Don't fill up your child's bed with toys. Keep your child's bed a place to sleep, rather than a place to play.

  • Realize that teens require more sleep, not less. sleep-wake cycles begin to shift up to two hours later at the start of puberty. At the same time, most high schools require students to get to school earlier and earlier.

  • Avoid overscheduling. In addition to homework, many children today have scheduled evening activities (i.e., sports games, lessons, appointments, etc.) that pose challenges to getting a good night's sleep. Take time to wind down and give your children the downtime that they need.

  • Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, sleep apnea, and loud or heavy breathing while sleeping.


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

 

What Happens When You Don’t Have a Bowel Movement? By Thomas Jeffrey Nguyen

Although this topic is not what most people often discuss, it’s very important to understand why and how our body disposes waste normally and abnormally. Doing so, would give us early warnings of significant diseases, such as colon cancer.

In the article, “What Happened if You Don’t Poop for 40 Days?” https://www.livescience.com/61894-what-happens-if-you-dont-poop.html, a 24-year refused to poop for 43 days.  Let us dive into this with a medical perspective.  How to voluntarily retain fecal? Answer:  Patients would tighten the pelvic muscles and buttocks when the urge to defecate strikes.

Results of Fecal Retention according to Gastroenterologist, Lan Lustbader of NYU

  • Colon can become dangerously distended; a condition called Megacolon. (X-rays can show this)

  • Feces can become hard and impacted, resulting in bowel to rupture. (Doctors would use their hands to pull feces out in some patients)

  • Holding back the urge to defecate can slow the feedback mechanism that keeps bowel moving smoothly. (Results in sitting longer on the toilet)

  • Altered bowel motility in the future. (You would require laxatives or alternatives to stimulate your colon)

  • Even with no food, bowel can produce little bit of runny discharge. (Intestinal mucous and fluids)

  • Colon slowdown


Health Article https://commonsensehome.com/whats-a-healthy-bowel-movement/

Tips for better bowel movements without painful constipation or explosive diarrhea:

  • Eat plenty of coconut oil and high quality saturated fats. (Natural lubricants)

  • Eat plenty of veggies, leafy greens, with a moderate amount of fruits. (Good ratio of fiber and water)

  • Stay hydrated (~ 4 glasses a day)

  • Eat and drink plenty of probiotic foods and beverages. (We lose digestive enzymes as we age)

  • AVOID highly processed food. (Lack bulk, meaning not smooth and sticks to everything)

  • Try squatting. (Helps guts line up correctly to pass more easily)


 



Aim for type 4 stool. Type 3 has latent constipation.

 

Source: https://www.livescience.com/61894-what-happens-if-you-dont-poop.html

 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.
woman in yoga pose at end of boardwalk

The Many Health Benefits of Yoga by Your Marque Team

woman in yoga pose near oceanIt seems as though workout fads come and go as often as the seasons. Yet one workout that has sustained popularity throughout the years is yoga. Yoga has been practiced for over 5,000 years and is still one of the most commonly used and popular workouts today.

Yoga is a workout that combines strengthening and stretching poses with deep, controlled breathing and meditation or relaxation. It is known to not only burn calories and tone muscles, but it is also a total mind-body workout. There are more than 100 different styles of yoga varying in intensity, making it easy for anyone to start their own regimen. The easiest and most familiar form of yoga is known as Hatha. Hatha is combination of basic movements with breathing. One of the most intense styles of yoga is known as Bikram. Bikram is also known as “hot yoga,“ which is a series of 26 of the most challenging poses performed inside of a heated room.

One of the greatest benefits of yoga is stress relief; stress negatively affects your mind and body in many different ways. Stress can have devastating effects on your thoughts, feelings, and even your behavior. Unfortunately, many people do not recognize how the effects of stress they endure in a day or even within their lifetime can profoundly impact their health. Stress can cause anxiousness, restlessness, lack of motivation, irritability and even sadness and depression. Even the simplest yoga poses can help eliminate many of these issues.

In addition to stress relief, yoga also helps to increase strength by using arm, leg, and back muscles to maintain each pose. Body weight training is one of the best ways to get you lean and fit and it’s also good for your muscles, joints, and bones.  Yoga can also increase flexibility by regularly stretching your muscles and increasing range of motion. It is also said to lower blood pressure, improve heart rate and general awareness. Many people who regularly practice yoga have even reported that the exercise can even help with depression and even diabetes and the negative effects it can have on the body.

ADDITIONAL REASONS TO DO YOGA:



  • Yoga helps you stay connected to yourself. In the fast pace of everyday life in Western culture, it is very easy to put our personal needs on the back burner-yoga helps us to pay more attention to what our body is telling us and brings about a greater sense of self-awareness.

  • It improves sleep- even a simple 10 minute practice before bed can lead to a more restful sleep.

  • In the same way, morning yoga practice allows us to gently wake up the muscles and digestive system, and to check in with ourselves before diving into our busy day.

  • Yoga helps to fight against ailments associated with chronic overexertion such as inflammation, migraines and fatigue.

  • Yoga classes serve as a great way to meet like-minded people in a positive environment.

  • Yoga is approachable-with so many different styles of yoga, there is a level and fit for people of all ages and abilities.

  • A commitment to yoga typically results in more conscious food choices-we become more inclined to nourish ourselves physically and mentally.

  • A regular practice often makes people look more youthful. This can be attributed to the improved circulation that the stretches ignite.


 

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

 

Good Carbs vs. Bad Carbs: What’s the Difference? By Your Marque Team

The human body uses carbohydrates more effectively for energy than fat and protein.   But is there really a difference when it comes to the type of carbs we should be eating?  Over-consumption of unnatural, highly processed, refined carbs takes a toll on your health.  Foods that contain high amounts of sugar, flour, and potatoes are leading to a health crisis in America such as obesity, heart disease, and cancer.  Many people are unaware of the damage they are doing to themselves by eating low quality, highly processed carbs commonly referred to as “junk food.”   Understanding the difference between “good” carbs and “bad” carbs can make all the difference in how a person looks and feels.

How does a person choose or make the distinction between “good” and “bad” carbs?  It’s pretty simple, unprocessed carbs remain in their natural state or very close to their natural state.  For example, green vegetables are the ultimate “good” carb foods.  Leafy, fibrous vegetables and fruits are considered among the best carbs to eat.   Foods high in fiber help you stay full longer.  Low glycemic carbs help maintain healthy blood sugar levels.  In contrast, “bad” carbs are usually foods like baked goods, snack foods, candies, and foods that contain bleached white flour.  “Bad” carbs are harder for the body to digest, and wreak havoc on our natural hormone levels- especially insulin levels, which lead to dramatic fluctuations in blood glucose levels.  This is one of the major reasons you often feel tired after eating a high-sugar, unhealthy meal.  “Bad” carbs are also full of empty calories, which means there is little to no nutritional value.  It is simply “filler.”  If you eat too many empty calories your body will turn them to extra body fat.

If you are unsure about which foods to avoid, a good rule when shopping is to avoid anything that is boxed, canned, or frozen.   Try to shop the outer aisles of the grocery store.  Many healthy natural foods are kept there.  Avoid the center aisles which usually contain the snack foods, and frozen foods.   We all crave “bad” carbs from time to time so everything in moderation.  Eat clean and get daily exercise and you will feel and look great.




The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.