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Saturday, November 13, 2021
Matt Espeut, Health & Lifestyle Contributor

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I was at the cemetery this week visiting my brother’s grave, who would have turned 50 years old on Wednesday. He passed on January 1st, 2020, at the age of 49.
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I was looking at my family’s plot and it reminded me that my uncle passed away over 20 years ago at age 39.
So, I have a brother, and an uncle that never lived to see 50.
Part of me was looking at it and feeling sad that they missed a big part of their lives, and part of me was grateful because I’ve made it to 53.
I then looked at my grandmother’s dates on the stone and realized she lived to be 88 years old!! She was my mother’s mother. My dad’s mother is still alive at 98 and is still full of fire, and both of my grandfathers lived deep into their 80’s. Wow, that’s some good genes in my family.
As far as my uncle and brother, their deaths were contributed to poor lifestyle choices. I miss both of them dearly, and both of their deaths took a significant toll on me and my family, but the bottom line is that their untimely demise was their own doing, and the lifestyle path they chose.
My uncle was massively overweight and sedentary, and my brother had diabetes. Other factors contributed to their demise, but bottom line, it was the lifestyles they lived.
I’m not writing this so you know my family history, but to make you aware that when you do things that are detrimental to your health, it not only affects you, but affects the ones you leave behind, and in many instances, can be avoided.
I also had two other friends that passed before their time. One was playing basketball, and one was at home with his family when they were suddenly stricken. I am not 100% sure, but if I remember correctly, they both had heart attacks.
One I was in contact on a regular basis, and he would always say “I’m going to come see you and get on a program, I need to lose this” he would say as he rubbed his belly. However, that day never came.
The other guy was my best friend in high school, and we lost contact for a few years. We crossed paths in a mall years after and made a tentative plan to get together, have a few beers and catch up. That day never happened either.
 
Am I lucky to still be here?
Maybe, but I work hard at taking care of myself.
Do I have vices? Yes, however, most of my focus in life is to keep myself fit and healthy, and spread my knowledge and expertise to others, so they can do the same.
The thing we tend to overlook is that once we reach a certain point, it’s tougher to overcome being unhealthy and get the ship sailing in the right direction again. Sometimes folks get so deep into the storm, they reach the point of no return, and disaster strikes. Other times, it takes a wake-up call from the doctor or hospital to get back on track before it’s too late.
I was just talking to a guy earlier that had a minor heart attack. He had lost over 100lbs in the past, yet let it slowly creep back on. “This opened my eyes. Time to get serious again” he said.
Not to add more sadness to this story, but my aunt’s husband (another uncle) recently passed away at home at a young age too. He was over 400 lbs, diabetic and sedentary. Basically, a ticking time bomb.
I am telling you all this because it doesn’t have to be this way.
 
It’s a simple process, not an easy one, but simple.
It takes discipline, drive, and the desire to achieve good health. Once you nail those three down, it’s like putting pieces of a puzzle together.
But first, you need to have the want and desire to do it.
Not only for yourself, but the people in your life that care about you and want you around. If you are content being unhealthy and you scoff and mock folks that choose to take care of themselves, then you will never make the changes necessary to live a vital lifestyle. You will most likely become a statistic or live in pain and misery forever.
You are the one that needs to have the drive to take the first steps.
I can’t make that decision for you, and I have found over the years that you can’t help someone that doesn’t want to help themselves. It’s frustrating when you show up with the best intentions to help someone, yet they don’t make the effort to help themselves. No one can do it for you, so it’s up to you to be self-aware, make the first move, and seek a solution for your health issues.
The discipline needs to be there for long-term results. You can’t do it for a short period of time, do it sporadically, or half-assed and expect long-term results. It needs to become a lifestyle that you live every day.
Once you have the desire to change, the drive to take the first step, you need to install the discipline to make it life changing, otherwise, you will be riding a roller coaster the rest of your life. A roller coaster on an unstable track that could crash and burn at any moment.
Let me be clear. Living a healthy lifestyle doesn’t mean you need to live like a social outcast and give up everything you enjoy, you just need to make modifications. Eating healthy doesn’t require any more work than eating like crap. You just need to be aware and educated.
You can still have a few drinks, just not every night. You can still enjoy some sweets, and indulge in your favorite foods on the weekend, you just need to make a few adjustments and modifications.
Eat clean, drink enough water, work out, and sleep is the formula for success. As I said, it’s simple but not easy. You will face obstacles, distractions, and life will get in the way, but if you exercise discipline now, you will avoid regret later.
It’s a decision we need to make every day, and there is a list of sacrifices we need to endure to be successful. Everything is a choice we need to make. Am I guaranteed a long life? No. Is it possible I could get sick? Absolutely.
Do fit and healthy people die unexpectedly. Yes.
Nothing is certain in life, however, there is a lot we can do to increase our chances and put the odds in our favor.
Personally, I enjoy feeling & looking like I did when I was 25, even though I am in my fifties.
 
Committed to your success,
Coach Matt
 
P.S. If you need help and guidance to put you on the path of health and happiness, shoot me an email to [email protected] and my team and I will point you in the right direction and guarantee you results.
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What Is Kefir? Types, Nutrition Facts, Health Benefits, Recipe – Everyday Health

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Sick of Greek yogurt? Then it’s time to give kefir a shot. The superfood (slash super drink) is a cross between yogurt and milk in terms of thickness. And just like its dairy-aisle relatives, it’s an excellent source of calcium.
But kefir has even more going for it. It’s a fermented beverage, which means it’s loaded with good-for-your-gut probiotics.
Here, learn more about kefir, its history, how it became a trendy item, and the health benefits it may offer.
Kefir is a fermented milk drink that can be made from any type of milk — goat, cow, coconut, rice, soy, sheep, you name it. It’s traditionally made by culturing milk with kefir grains, which are a mixture of bacteria and yeasts. (1) You’ll find kefir in the dairy aisle, likely near the yogurt, or maybe in the refrigerated portion of the natural foods section. In fact, it’s pretty similar to yogurt, but it’s not quite as thick. Think of kefir as a drinkable yogurt with a tangy, slightly acidic flavor.
You may have heard of kefir for the first time in recent years, but it’s not new. Kefir originated thousands of years ago in the Caucasus Mountains in Russia, and it has a long history in Eastern European countries. The word “kefir” comes from a Turkish word that means “good feeling.” (1,2) Kefir grains also have a history in Muslim culture and were considered gifts from Allah.
Kefir has become increasingly popular as researchers have studied the health benefits of the drink. It’s loaded with probiotics (and can have more than 50 different types!), which have been a buzzword in the nutrition world in recent years. (1,3)
Probiotics are bacteria that are added to existing bacteria in the gut. Oftentimes, kefir is enriched with vitamins and minerals that up its healthy quotient. (1) And good news if you’re lactose intolerant: A small study found that kefir improved the way people with lactose issues tolerated and digested lactose. In fact, because it’s fermented, kefir itself is about 99 percent lactose-free. (The good bacteria eat up the lactose, which is milk sugar.) So don’t consider it off-limits just because it’s considered a dairy product. (1)
The nutrition found in kefir can change based on the milk used to create it and if there are flavors added to it. Fat-free or low-fat kefir are the best options for boosting your health, as per the U.S. Department of Agriculture's MyPlate guidelines.
Here is the nutritional info for 1 cup of low-fat cow’s milk kefir with no added sugar, for example: (4)
Calcium is important for so much more than just bone health. Get a primer on the various health benefits of this essential nutrient — and find out whether it’s possible to get too much!
Kefir offers a number of possible health benefits.
Kefir grains, which are needed to make traditional versions of kefir, aren’t the type of grain you’re thinking of if wheat or oats have come to mind. Rather, kefir grains are a white or yellowish jellylike substance that looks like cauliflower or cottage cheese. They range in size from 0.3 to 3 centimeters in diameter, and they contain bacteria, yeast, milk proteins, and complex sugar. (2) The grains join with milk and ferment the milk to create kefir. (11,14)
There are many different versions of kefir. (11) There’s nonfat, low-fat, and full-fat kefir, as well as some varieties made from nondairy milk. You’ll also find flavored types of kefir, such as strawberry or chocolate.
You might hear kefir referred to as kefir milk or kefir yogurt, but kefir is neither milk nor yogurt — it’s somewhere in between.
There is, however, a beverage called water kefir. Like regular kefir, it starts with kefir grains (or a water kefir starter kit). But instead of milk, it’s mixed with water, sugar, and usually some type of flavoring.
Bacteria have a bad rap. Bacteria are actually crucial to keeping the body working the way it’s supposed to. There are many, many strains of good bacteria that occur naturally within the gut and make up the body’s microbiome. These bacteria help the body do things like digest food and produce vitamins. (15)
Not all strains of bacteria are good, though. The state of your gut health could change quickly, maybe even over the course of a day, mostly based on what you’re eating. Taking in probiotics from outside food sources can help keep the gut balanced. Oftentimes, the probiotics you find in probiotic-rich foods are the same good ones that already exist in the body.
The general idea is that probiotics help keep the gut bacteria happy by pushing out or minimizing the effect of bad bacteria and returning the intestines to a healthy place if things get out of balance. (15)
There’s a difference between yogurt and kefir in terms of consistency, but you can use the two in similar ways, such as in smoothies or mixed with fruit. They have very similar nutritional profiles, too, and pack a similar number of calories. Kefir beats out yogurt when it comes to probiotics, however. (16)
There are other ways to source probiotics through food, such as by eating sauerkraut, kimchi, kombucha, and miso. Kefir is generally considered one of the greatest source of probiotics, but it’s hard to say which one is best for you since taste and your body’s reaction should be considered. After all, the probiotics won’t do you much good if you find the food too hard to stomach!
While whole foods are a great source of probiotics, you can also promote good gut bacteria by reaching for probiotic pills and capsules. Here are five options to consider!
All in all, kefir seems to be a trendy superfood that’s worthy of the hype. It’s considered safe and healthy enough to consume every day.
There are some things to be cautious about, though. First, the calorie count can differ depending on the type of milk used, so keep that in mind if weight loss is a goal of yours. One cup of kefir made with fat-free milk may have slightly over 100 calories, while kefir made with whole milk could reach 200 calories. The whole-milk versions also contain higher amounts of saturated fat, which you should be careful not to get too much of, especially if you’re keeping an eye on your cholesterol or heart health. One serving of whole-milk kefir has 5 g of saturated fat, which is 25 percent of the maximum an average healthy person should take in in a day. (18)
Take a peek at the added sugars when you’re in the dairy aisle choosing which brand or variety of kefir is best. You’ll probably notice that the flavored varieties have significantly more added sugars, usually about 8 g of added sugars per serving. The best choice is a plain variety of kefir or one with a label that indicates there's no added sugar. Note that even plain kefir will contain some sugar from the naturally occurring lactose in milk.
Some people report experiencing some negative digestive side effects, such as gas, after drinking kefir. (15) These side effects will likely go away over time as your body gets used to it.
People with weakened immune systems, such as someone who has an autoimmune disease or has recently had surgery, should consult a doctor before loading up on probiotics because it’s possible that the probiotics will increase the risk of infection. (15)
Before choosing which kefir option is best for you, be sure to check the amount of added sugar. Some brands sneakily pack it in. And look for the words “live active cultures” or “live cultures” on the label, which refer to the probiotics in the product. To maintain freshness, always store kefir in your refrigerator.
You can also make kefir yourself. To get started, you’ll need to purchase a kefir grain starter kit, which you can buy once and then reuse forever. Like kefir you’d find at the store, kefir grains should also be kept in a cool, refrigerated environment.
Plenty of blogs and YouTube videos can guide you through the process of making kefir at home.
Here are the usual steps: (18)
You can reuse the kefir grains, which will expand by about 5 to 7 percent each time you make kefir. (2) Store the grains in the refrigerator or freezer until you’re ready to make your next drink. (2)
Because kefir is a perishable product, most of the Amazon best sellers are starter kits for kefir grains.
Here are the top five most popular products:
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Replacing butter or full-fat dairy with olive oil associated with reduced risk of death of many common diseases, according to new study.
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For the best shot at bettering your eating habits or managing a condition, turn to the real experts.
You don’t need booze to celebrate. Try one of these healthier — but still festive — alternatives.
Experts share their best advice for using mindfulness to build a healthier relationship with food this season.
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Healthy Snacking free-to-attend webinar – BakeryAndSnacks.com

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Related tags: webinar, healthy snacking, European Snacks Association, FMCG Gurus, Plamil Foods, better for you, functional claims
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Conscious snacking means meeting nutritional needs; adding functional benefits like increasing energy, controlling appetite and getting fortification from fibre, protein, vitamins, minerals and probiotics; but still providing guilt-free pleasure and indulgence. Can snacks really meet that criteria?
Moderated by BakeryandSnacks’ editor Gill Hyslop, the panellists include:
For 60 minutes on 5 October 2021, the panellists will delve into what they understand about the consumer’s heightened focus on better-for-you snacking and the impact this is having on products long perceived to be high in fat, sugar and salt.
What’s more, the webinar will explore the many technical challenges and whether it’s possible to reformulate treats to make them healthier, while keeping the ingredients list as simple as possible.


Attendees will also be able to put their burning questions to the panel by submitting them upon registration.
Register here for this free event,​ which is sponsored by ASR Group, Batory Foods, Cargill and Sweegen.
This is one not to be missed and take places on Tuesday, 5 October at 3pm GMT/4pm CET/9am CT. If you can’t make the live event, register anyway. The webinar will be made available to registrants after the broadcast date as an on-demand presentation.
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Botanical Farms CBD Gummies Reviews (Updated 2022) – Shocking Scam Risk, Fake Side Effects, Dragons Den & Buy US – Detroit Metro Times

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January 17, 2022 » Paid Content
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This Article is provided by an advertiser. Statements made are not meant to offer medical advice nor to diagnose any condition. Any studies cited here may be preliminary, and may or may not be peer reviewed, and may or may not have sufficient participants to be statistically relevant. Anecdotal accounts should not be taken as scientific results. Products discussed in this article are not designed to diagnose, treat, prevent, or cure any disease. The FDA does not evaluate dietary supplements. Consult your doctor about possible interactions, allergies, and if you are considering using a natural and/or dietary supplements for any condition. Individual results will vary.


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