Good morning. In today’s edition:

• Best High Protein Low-calorie Foods?

• Why Can’t I Lose Weight?

• Insecure Attachment to Fathers Linked to Increased Mental Health Issues and Alcohol Use

• Children's (11 Years Old) Behavioral Problems Are Linked to Higher Hair Cortisol Levels, Which Are Strongly Correlated With Maternal Stress. These Levels Are Also Related to Low Socioeconomic Status and School-related Stress

…and lots more. Have a great day!

FOOD & NUTRITION

Best High Protein Low-calorie Foods?

Are you looking for foods that are high in protein but low in calories? Here are 15 fantastic choices to help you stay healthy.

1. Chicken Breast: This go-to option has 31 grams of protein and only 140 calories per four ounces.

2. Turkey Breast: Like chicken, turkey is high in protein and low in calories. It's great for staying fit.

3. Eggs: A whole egg packs seven grams of protein for just 70 calories.

4. Pork Loin: This lean choice provides 23 grams of protein with only 130 calories per serving.

5. Salmon: Great for the heart, salmon has 23 grams of protein and 200 calories per serving.

6. Tuna: In a four-ounce serving, tuna blasts 32 grams of protein with only 140 calories.

7. White Fish: Options like cod deliver 25 grams of protein and fewer than 120 calories.

8. Shrimp: Small but mighty, shrimp offer 24 grams of protein per serving with only 120 calories.

9. Greek Yogurt: This dairy superstar has 11 grams of protein and only 70 calories per serving.

10. Edamame: A favorite in plant-based diets, these beans have 16g of protein per serving.

11. Tofu: Known for its versatility, tofu has 9 grams of protein and fewer than 90 calories.

12. Cottage Cheese: With 14 grams of protein and only 80 calories, it's a great snack option.

13. Low-Fat Cheese: Choose options like part-skim mozzarella for a protein boost with fewer calories.

14. Seitan: This plant-based food offers 24 grams of protein and just 120 calories.

15. Lentils: Nutrient-rich lentils provide 10 grams of protein per serving.

These foods are great for anyone wanting more protein without extra calories. They suit both meat-eaters and vegetarians!

Source: Live Healthy Over 50

WEIGHT LOSS

Why Can’t I Lose Weight?

Losing weight can be tough, even when you're eating less and moving more. Sometimes, things that aren't so obvious might be stopping your progress.

First, let’s talk about insulin. This is a hormone in your body that can make losing weight hard. Some foods that say "zero sugars" can still make your insulin levels go up because they have starches. These starches act like sugar and can make it even harder to lose weight.

Also, seed oils in many processed foods can mess up your insulin levels, making you gain weight. Not getting enough sleep or being too stressed can also make it harder to lose weight. When you're tired, you might end up eating more or craving junk food.

Here’s what you can do:

• Eat fewer sugars and starches.

• Try not to snack all the time.

• Make sure you get enough exercise and sleep.

Sometimes, your diet might accidentally stop you from being in ketosis, a state where your body burns fat instead of sugar for energy. Small things like a glass of wine or a piece of bread can knock you out of ketosis.

Also, check your medicines. Some can make it hard to lose weight. Natural remedies like berberine or apple cider vinegar might help with insulin levels.

Remember, it’s not just about losing weight to get healthy; it's about getting healthy to lose weight. Stick with it, make small changes, and you’ll start to see results.

Source: Dr. Eric Berg DC

HEALTH

Insecure Attachment to Fathers Linked to Increased Mental Health Issues and Alcohol Use

A new U.S. study shows that teens without a strong bond with their dads have more mental health issues. They are also more likely to start drinking.

This research followed 167 teenagers for five years. They answered questions about how they felt towards their parents, their own mental health, and their alcohol use as they grew up. The findings were clear. Teens who felt distant from their dads had more mental health issues, like anxiety, sadness, and aggression. These issues were even worse if the teens drank alcohol.

Interestingly, how these teens felt about their moms didn't seem to change these outcomes. It was the relationship with their fathers that really mattered. This shows that the connection between a father and child is very important for a teen’s emotional and mental growth.

For adults over 45 who are parents or mentors to teens, this study underlines how crucial a supportive father figure is. It’s not just about stopping kids from drinking or being sad; it’s about helping them grow into healthier and happier adults. Fathers need to be actively and positively involved in their children's lives. This can help teens get through tough times with more confidence and fewer problems.

Source: psypost.org

Children's (11 Years Old) Behavioral Problems Are Linked to Higher Hair Cortisol Levels, Which Are Strongly Correlated With Maternal Stress. These Levels Are Also Related to Low Socioeconomic Status and School-related Stress

Stress affects everyone, even kids. A study by Ane Arregi at the University of the Basque Country found that 11-year-old kids with behavior problems often have high cortisol levels in their hair. Cortisol is a stress hormone.

Cortisol is usually in blood or saliva. It shows stress, like when you forget your wallet at home. But when cortisol shows up in hair, it tells us about stress that has been around for a long time.

This research is part of a bigger project called INMA, which looks at how the environment affects kids from when they are in the womb. Researchers found that kids' behavior problems and the stress their mothers go through can make cortisol levels go up. This means kids’ stress is connected to what their moms go through.

The study also found something unexpected about noise. In boys, more noise meant lower cortisol levels. It seems like sudden loud noises can spike cortisol, but constant noise might lower it over time.

The research shows that many things like family stress, school stress, and where you live can affect how much cortisol builds up in kids' hair. Understanding these links can help make better policies to create healthier environments for kids to grow up in. This is important for helping them become healthy adults.

Source: ehu.eus

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.