Happy 4th of July!

May the second half of this year find you well.  Remember, exercise in moderation, get your sleep, and eat meals that are nutritional.  Smile a lot, and take care!

Tom Foster
Blue Ridge Health Clinic


I Eat Eggs Every Day!

Image result for 12 Things That Happen To Your Body When You Eat Eggs

Always look for organic eggs, since they don’t contain antibiotics, hormones, and vaccines. The quality of organic eggs is regulated by the USDA.

Dr. Molly Morgan, RD, a board certified sports specialist dietician, found that eggs have different color, and it depends on the type of the chicken. The nutritional value is the same.

Eggs are one of the healthiest foods on Earth, so try to eat them more often. We give you 12 reasons to do that.

  1. Eggs will save you

Human body produces eleven amino acids, and it needs nine more to function properly. Eggs can give you the remaining nine acids. The lack of these fatty acids causes muscle wasting, weak immunity, weakness, fatigue, and weak hair and skin.

  1. Regulate cholesterol

Cholesterol can cause many problems. There are two type of cholesterol, bad and good. Eggs are packed with healthy portions.

  1. Immunity boost

Eat an egg or two every day to fight infections, diseases and viruses. Eggs contain 22% of your recommended daily intake of selenium. This nutrient strengthens immunity, and regulates thyrid hormones.

Children should eat eggs as well. Selenium deficiency may lead to the development of Keshan disease and kashin-Beck disease. This applies to both children and adults.

  1. Reduce the risk of heart problems

LDL or bad cholesterol molecules tend to attach on artery walls, leading to atherosclerosis.

HDL particles discard fatty molecules from the arteries. There are many kinds of LDL particles, and these are all different in size.

Researchers have confirmed that the bigger the particle, the better. People with small LDL particles run at a higher risk of developing cardiovascular issues when compared to individuals who have large particles.

Eggs can increase LDL particles, and thus reduce the risk of heart disease.

  1. Stimulate brain

Choline in eggs gives your body nutritive value and power. It’s also consisted in cell membranes. Choline is also needed in the synthesis of acetylcholine.

Over 90% of all Americans eat less than the recommended daily amount of the neurotransmitter. Numerous studies have shown that the lack of choline causes neurological disorders and impaired cognitive ability.

  1. Eggs strengthen teeth and bones

Eggs are one of the rare natural sources of vitamin D which makes them beneficial for our skin and teeth. Eggs improve the absorption of calcium, and this is great for the function of your heart, colon and metabolism.

  1. Eggs improve skin complexion and hair

You can’t expect that your hair and skin will look great if you aren’t healthy. Eggs contain vitamins B2, B5, and B12. These B vitamins in eggs strengthen your hair, skin and eyes. These improve the function of your liver and brain, too.

  1. Improve vision

Egg yolks contain lutein and zeaxanthin. This reduces the risk of age-related macular degeneration and cataracts, the two major reasons for blindness and vision impairment.

According to a study published in the American Journal of Clinical Nutrition, regular consumption of egg yolks increases zeaxanthin levels by 114-142%. Lutein levels are increased by 28-50%.

  1. Lose weight

If you’re trying to lose weight, eggs are the real deal for you. Eggs can help you melt fat and lose excess pounds.

An eight-week study showed people who eat eggs for breakfast lose 65% more weight than these who don’t. You will also lose 16% more body fat, reduce 61%  of BMI, and 34% of your waist circumference.

  1. Feel full

Eggs are rich in protein. Some experts use them as a measure for protein. Studies have shown that high-protein foods affect appetite. The satiety Index estimates the effect of foods on your fullness, and eggs are somewhere in the top.

  1. Reduce stress and anxiety

We already wrote about the nine amino acids found in eggs. These amino acids can also affect your mental health. A 2004 study by the National Academy of Sciences showed that you can reduce anxiety and stress by adjusting serotonin levels in the nervous system.

  1. Eggs boost energy

Vitamin B2 or riboflavin and other B vitamins are good for your energy, since they convert the food you eat in fuel. One egg contains 15% of the recommended daily intake of vitamin B2. Eggs not only boost your energy, but also tone your body. Eggs belong to the group of 25 powerful body-toning foods.


10 Great Ways to Protect Your Heart With Food

When most people think of fitness and health, it’s done with a great deal of dread. Being healthier always means denying yourself what you enjoy – relaxing with comfort foods.

Being health means hard work, saying goodbye to certain foods and forcing yourself to eat other foods you find tasteless and bland. But it doesn’t have to be this way.  download (4)

Just as you can find time to squeeze in exercise throughout your day – by waking up earlier or shortening your lunch to fit in a workout – you can also find ways to add healthful foods into your diet – foods that protect the heart and help it perform better.

For the time being, don’t look at foods as off limits completely. Instead, use everything in moderation and make it a point to add some of these 10 foods to your diet each day so that it naturally begins to replace unhealthy options.

These foods will improve your cardiovascular health, which can help prevent heart attacks and strokes. In addition to integrating these foods, make sure you swap out things like cooking lard for healthy olive oil, or full fat foods for lower fat options.

#1 – Seeds and Grains

Seeds and grains work well to protect your heart. The one you’re most familiar with is oatmeal. Some people have a disdain for cooked oatmeal, though. They don’t like the texture of it.

You can create a mix similar to trail mix, which includes one cup of healthy raw oats that you snack on during the day. This single serving is enough to provide massive benefits to your heart. Continue reading “10 Great Ways to Protect Your Heart With Food” »


Heart Disease and Stroke: How Are They Related?

Sometimes you can hear heart disease and stroke mentioned in the same sentence.  However, it’s not always clear how these two conditions are related.  It can help to understand exactly what a stroke is to understand the relationship.

A stroke is often referred to as a “brain attack” because it is just as severe and life threatening as a heart attack. This is most often caused by blockage of a blood vessel in the brain that causes blood flow to a specific area to stop.

This is called an “ischemic stroke.” The other type of stroke is called a “hemorrhagic stroke.”  This occurs when a blood vessel bursts in the brain.  When this happens the vessels bleed into the brain.

Heart disease and stroke are related because they’re both caused by the deterioration of the blood vessels.  Atherosclerosis, or hardening of the arteries, can lead to both conditions.  Continue reading “Heart Disease and Stroke: How Are They Related?” »


Fast Food vs The Healthy Heart

Many of us eat on the go in today’s fast-paced world. And, while eating at home is much healthier than eating out, you can make wise choices when you’re forced to eat fast food. There are a few guidelines you should follow when you’re browsing the fast food menu.

Many fast food chains are aware of the bad reputation that fast food has for clogging the arteries, so they have made menu selections that are healthier. For example, most fast food chains offer salads on the menu. However, watch out for the saturated fat in dressings. Salads that have fried meat on top are less heart healthy than those that have grilled meat on them.

When it comes to sandwiches, you should look for grilled chicken sandwiches over fried. And it’s always a good idea to ask for as many vegetables as possible to be added to your sandwich. Choose dressings such as mustard and ketchup over mayonnaise that’s high in saturated fat. Continue reading “Fast Food vs The Healthy Heart” »


Normal Cholesterol Levels? What Are They?

   Cholesterol levels are determined by a blood test showing how much of each type (good “HDL” and bad “LDL”) that you have in your bloodstream. Knowing what proper to have will depend on your age, your sex and the country you live in.
   What is considered to be a good level for a child would be considered off for an adult and vice versa. Some countries measure cholesterol using a different grading (such as the metric system) than other countries.
   Standard is to check the levels in milligrams. You might see a reading that shows 160 mg/dL on your results. This means that your cholesterol is at 160 milligrams in a liter of blood.
   Because of the abundance of fast food and sedentary lifestyles, even young children can become affected with high cholesterol. While some of it can be passed down through the family genes, usually when a child’s weight creeps up to an unhealthy level, they get the same health risks for their heart and other organs that an adult does. Continue reading “Normal Cholesterol Levels? What Are They?” »

Here are “10” Ways to Protect Your Heart With Food!

When most people think of fitness and health, it’s done with a great deal of dread. Being healthier always means denying yourself what you enjoy – relaxing with comfort foods.

Being health means hard work, saying goodbye to certain foods and forcing yourself to eat other foods you find tasteless and bland. It doesn’t have to be this way!

Just as you can find time to squeeze in exercise throughout your day – by waking up earlier or shortening your lunch to fit in a workout – you can also find ways to add healthful foods into your diet – foods that protect the heart and help it perform better.

For the time being, don’t look at foods as off limits completely. Instead, use everything in moderation and make it a point to add some of these 10 foods to your diet each day so that it naturally begins to replace unhealthy options.

These foods will improve your cardiovascular health, which can help prevent heart attacks and strokes. In addition to integrating these foods, make sure you swap out things like cooking lard for healthy olive oil, or full fat foods for lower fat options.

#1 – Seeds and Grains

Seeds and grains work well to protect your heart. The one you’re most familiar with is oatmeal. Some people have a disdain for cooked oatmeal, though. They don’t like the texture of it. Continue reading “Here are “10” Ways to Protect Your Heart With Food!” »


Does Weight Training Really Benefit Your Heart

There’s a lot of focus on aerobic activity for weight loss and improving the function of the heart. As there should be a lot of focus on it, because it’s very beneficial to heart health. But weight training also has benefits for the heart that occur indirectly.

Weight training helps to increase the size of your skeletal muscles. When you increase the muscle tissue in your body, you naturally speed up your metabolism. That’s because muscle tissue burns a lot of energy in order to sustain itself. Translated what means for you is that you burn calories more efficiently.

And, if you’re trying to reduce the amount of body fat you have, having a strong underlying set of muscles is the fastest way to do that. You can actually change your resting metabolism and burn more calories while you’re at rest. That translates into more efficient weight loss. Continue reading “Does Weight Training Really Benefit Your Heart” »


Your Family History and Your Heart

Keep in mind that as you read this that some people are adopted.  I for one am adopted and have no idea of my family past history.  Knowing I am a worry wart, to say the least, I am just fine with not knowing.

However,  I have raised a family and they are not adopted and so my family genetic  history has started.  It is good to learn as much as you can to help our next generation.

One of the most important factors in determining whether or not you’ll have a healthy heart is your family history. While lifestyle factors are also a major factor in the development of cardiac problems, your genetics play a role that shouldn’t be overlooked. Continue reading “Your Family History and Your Heart” »