url
stringlengths 15
784
| text
stringlengths 6
437k
| KeyPhrases
sequence |
|---|---|---|
http://healthyeating.sfgate.com/apple-juice-lots-minerals-5292.html | Does Apple Juice Have Lots of Minerals ? Written by Sylvie Tremblay , MSc ; Updated November 27 , 2018 Related Articles 1 How Much Potassium Is in 6 Ounces Each of Orange Juice & Apple Juice ? 2 What Are the Health Benefits of Fresh - Squeezed Grapefruit ? 3 Juicing Carrots & Sweet Potatoes 4 Benefits of Raspberry Juice Drinking apple juice helps you reach your daily fruit - intake goal - - 1.5 to 2 cups , according to the U.S. Department of Agriculture - - and provides a source of essential nutrients . A cup of apple juice contains natural sugars as well as several B vitamins and your entire day β s worth of vitamin C . Apple juice also contains minerals . While the juice fails to provide a particularly rich source of any specific mineral , it contributes modestly to your daily intake of a few essential minerals . Potassium Apple juice helps you get your recommended daily intake of potassium . This mineral helps to maintain your electrolyte balance - - the amount of electrolytes , or minerals , dissolved in the water in and around your cells . A healthy electrolyte balance is essential to your cells β ability to function , helping them to produce energy . Potassium also helps your nerves to transmit electrical signals and helps your muscles to contract . Drinking 1 cup of apple juice provides you with 250 milligrams of potassium , or approximately 5 percent of your recommended daily intake . Calcium Drinking apple juice helps modestly boost your calcium intake . Most of your body β s calcium goes toward maintaining your skeleton - - your teeth and bones contain 99 percent of your total calcium . The small amounts of calcium in your other tissues also contribute to your health , helping with cell communication , allowing for muscle contraction and aiding in nerve function . You need 1,000 milligrams of calcium daily , according to the Linus Pauling Institute . Each cup of apple juice contributes 20 milligrams toward your intake goal . Iron Nourish your cardiovascular system by drinking apple juice - - the iron present in the juice helps you to maintain healthy blood . Getting enough iron helps your body produce hemoglobin , the protein your red blood cells need to carry oxygen . Iron also helps your cells produce energy and aids in DNA synthesis , an important part of new cell growth . Drinking a cup of apple juice boosts your iron intake by 0.3 milligram - - 2 percent of the recommended daily intake for women or 4 percent for men , according to the Linus Pauling Institute Tips Enjoy apple juice in moderation for its nutritional benefits , but do n β t rely on juice as your main source of fruit . While the USDA has not set a recommended juice intake limit , it recommends that most of your daily fruit intake come from whole fruit . Follow the USDA recommendations by using apple juice to help flavor whole fruits and vegetables - - try using the juice as a base for berry and banana smoothies , or mix apple juice with olive oil and apple cider vinegar for a healthy vinaigrette to complement the flavor References ( 9 ) ChooseMyPlate . gov : How Much Fruit Is Needed Daily ? USDA National Nutrient Database : Apple Juice , Canned or Bottled , Unsweetened , With Added Ascorbic Acid Linus Pauling Institute : Vitamin C Linus Pauling Institute : Potassium Linus Pauling Institute : Calcium Linus Pauling Institute : Iron USDA National Nutrient Database : Kale , Raw USDA National Nutrient Database : Chicken , Broilers or Fryers , Breast , Meat Only , Raw Linus Pauling Institute : Phosphorus About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , health and biotechnology , as well as real estate , agriculture and clean tech . Cite this Article | [
"apple juice",
"nutrients",
"U.S. Department of Agriculture"
] |
http://healthyeating.sfgate.com/benefits-alugbati-9863.html | What Are the Benefits of Alugbati ? Written by Andra Picincu ; Updated December 06 , 2018 Alugbati is rapidly gaining popularity worldwide . Also known as Malabar spinach or basella , this leafy green vegetable packs a hefty nutritional punch . With just 19 calories per serving , it fills you up quickly without adding inches to your waist . It ' s quite similar to spinach , offering a mix of fiber , vitamin A , vitamin C , iron , calcium and antioxidants . Depending on your preferences , you can add it to salads , smoothies , vegetable dishes , soups and other homemade meals . Nutritional Value This perennial vine grows in Africa and Asia . It has thick heart - shaped leaves and stems that emit a strong scent when crushed . Like spinach and other leafy greens , it ' s rich in vitamins , minerals , dietary fiber and phytochemicals . One serving ( 100 grams ) provides over 267 percent of the RDA of vitamin A , 170 percent of the RDA of vitamin C , 35 percent of the RDA of folate and 23 percent of the RDA of manganese . Alugbati also boasts large amounts of calcium , magnesium , zinc , iron and B - complex vitamins . It ' s an excellent source of phytonutrients that scavenge oxidative damage and promote overall health . Its fresh leaves are rich in potent antioxidants like zeaxanthin , lutein and beta carotene . These compounds protect against free radicals and slow the aging process . The leaves also contain mucilage and fiber , leading to better digestion . Its roots can be applied topically to reduce swelling . Fights Oxidative Stress With its antioxidant levels , alugbati neutralizes free radical damage , which is a major contributing factor to chronic diseases . Free radicals are everywhere around you , including in the air and in water and soil . Food , cosmetics , household cleaners and cigarette smoking are common sources too . Additionally , your body produces free radicals on a daily basis . Antioxidants offset the harmful effects of oxidative stress . For example , beta carotene β a powerful antioxidant in alugbati β protects your cells from free radicals and boosts immune function . Studies have linked beta carotene supplementation to a lower risk of cognitive decline , lung disease and cancer . Supports Eye Health Basella is rich in lutein and zeaxanthin , two carotenoids that may help improve eye health . These antioxidants block blue light from reaching the deep layers of the retina and protect against macular degeneration . Commonly referred to as the " eye " vitamin , lutein may reduce your risk of cataracts and protect against age - related blue - light damage . In animal studies , these carotenoids have been shown to counteract the damaging effects of oxidative stress on eye health . Over time , they may help prevent retinal detachment , uveitis , diabetic retinopathy and vision loss . Furthermore , they protect your skin from UV radiation and also slow aging . Improves Digestion This vegetable boasts large amounts of fiber , increasing satiety . Dietary fiber enhances digestive health and keeps you regular . Additionally , it slows sugar absorption in the bloodstream , which may lower your risk of insulin resistance , diabetes and metabolic disorders . Fiber is particularly beneficial for those struggling with constipation , bloating and indigestion . This nutrient helps normalize bowel movements and supports colon health . It may also help reduce bad cholesterol and increase good cholesterol levels , keeping your heart functioning at its peak . Plus , it suppresses appetite and fills you up quickly , making it ideal for dieters . Keeps Your Brain Sharp Rich in folate and other B - complex vitamins , alugbati supports mental function and keeps your brain sharp . Thiamine , biotin , folic acid and other B vitamins play a key role in mental health . Vitamin B - 12 deficiency , for instance , has been linked to a higher risk of depression , fatigue , anemia and paranoia . Eating leafy greens , such as basella , may help prevent these issues and boost brain function . These are just a few of the many benefits of alugbati . Despite its low calorie content , this vegetable exhibits an exceptional nutritional profile . When consumed regularly , it can help balance your blood sugar levels , prevent osteoporosis and stimulate red blood cell production . It also supports immune function and aids in weight management . References ( 5 ) USDA National Nutrient Database : Raw Vinespinach ( Basella ) Oxidative Medicine and Cellular Longevity : Oxidative Stress : Harms and Benefits for Human Health The Journal of Ophthalmology : The Photobiology of Lutein and Zeaxanthin in the Eye NHS . uk : Vitamin B12 or Folate Deficiency Anaemia Nutrition and You : Basella ( Vine Spinach ) Nutrition Facts About the Author Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience . She holds a BA in Psychology and a BA in Marketing and International Business . Her mission is to help people live healthier lives by making smarter food choices and staying active . Andra provides digital marketing consulting and copywriting services as well as nutrition counseling . She owns ShapeYourEnergy , a popular health and fitness website . In 2014 , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better Cite this Article | [
"Benefits of Alugbati",
"Nutritional Value"
] |
http://healthyeating.sfgate.com/benefits-eating-bananas-apples-pears-3539.html | What Are the Benefits of Eating Bananas , Apples & Pears ? Written by Joanne Marie ; Updated November 27 , 2018 Consuming a well - balanced diet containing abundant fresh fruits and vegetables can help ensure your overall health . It can also lower your risk of several potentially serious chronic diseases . Apples , pears and bananas are three fruits that are beneficial when consumed regularly . Packed with nutrients , vitamins , minerals and healthy dietary fiber , they are good choices any time of day . Nutrition Apples , pears and bananas are good sources of energy - producing nutrients , primarily in the form of carbohydrate . Each fruit contains only a small amount of protein and essentially no fat , with the majority of its nutrients in the form of fructose , a natural and simple sugar found in fruits . Each is also relatively low calorie , with a medium apple or pear providing 95 to 100 calories and a medium banana containing 105 calories . Because your body metabolizes simple sugars such as fructose rapidly , converting them into glucose which is absorbed Vitamins and Minerals Like many fruits , apples , bananas and pears contain important vitamins . All three provide vitamins A and C , with a medium - sized fruit containing between 2 and 5 micrograms of vitamin A and between 8 and 10 milligrams of vitamin C . They also provide small amounts of all eight B vitamins , and bananas are especially rich in folate , with about 24 micrograms in a medium banana . Folate is a B vitamin critical for fetal development and for growth of infants and children . As an adult , you use it in the Dietary Fiber Apples , pears and bananas are all rich in dietary fiber , especially soluble fiber . Soluble fiber forms a gel when mixed with liquid in your stomach , slowing the digestive process and allowing you to obtain maximum nutrition from your food . It also slows uptake of cholesterol , an unhealthy saturated fat , and sugar from your food . This can help keep your blood cholesterol low and suppress spikes in blood glucose that occur after a carbohydrate - rich meal . According to the Harvard School of Public Health , consuming abundant soluble fiber can lower Recommendations According to the 2010 Dietary Guidelines for Americans , you can increase the health benefits of your diet by consuming fruit regularly . The Guidelines recommend taking in at least 2 1 / 2 cups of fruits and vegetables daily . When choosing apples , pears or bananas , use fresh , whole fruit often , or consume unsweetened canned or frozen varieties . Minimize your consumption of fruit juices , especially those labeled as less than 100 percent juice or as a " fruit drink , " which usually indicates sugar has been added . Other good choices include References ( 7 ) Health . gov : 2010 Dietary Guidelines for Americans MayoClinic . com : Dietary Fiber : Essential for a Healthy Diet Choose My Plate : Focus on Fruits National Nutrient Database : Foods List Office of Dietary Supplements : Folate The Merck Manual Home Health Handbook : Potassium Harvard University School of Public Health : Fiber : Start Roughing It About the Author Joanne Marie began writing professionally in 1981 . Her work has appeared in health , medical and scientific publications such as Endocrinology and Journal of Cell Biology . She has also published in hobbyist offerings such as The Hobstarand The Bagpiper . Marie is a certified master gardener and has a Ph . D . in anatomy from Temple University School of Medicine . Cite this Article | [
"Nutrition",
"Bananas",
"Apples"
] |
http://healthyeating.sfgate.com/benefits-ginger-tumeric-4701.html | Benefits of Ginger & Tumeric Written by Sylvie Tremblay , MSc ; Updated November 19 , 2018 Seasoning your food is the easiest way to stick to a healthy diet . Not only will spices add plenty of flavor , but they ' re naturally very low in calories and fat , so that flavor does n ' t even come at a caloric " cost . " And if you ' re scrolled through Pinterest recently , you know ginger and turmeric are the spices du jour . Not only do these spices work well in a variety of healthy dishes , but they offer plenty of health benefits , too . Both Are Loaded with Antioxidants One of the common benefits of ginger and turmeric , and reason enough to include them both in your diet , is their antioxidant content . Think of antioxidants as a microscopic molecular army . When they detect the presence of reactive compounds called free radicals β " invaders " that age your cells and contribute to cancer β they neutralize the compounds to fight cellular damage . Both turmeric and ginger contain powerful antioxidant compounds ( curcumin for turmeric , gingerol for ginger ) that benefit your health . Other Benefits of Turmeric Turmeric has other health benefits , too . For one , it ' s a powerful anti - inflammatory compound . Inflammation is important for your health because it helps your immune system fight off harmful germs , but too much inflammation increases your risk of chronic diseases , including cancer and diabetes . As a result , eating anti - inflammatory foods like turmeric may help . There ' s also some preliminary evidence that turmeric might fight atherosclerosis , protect your brain health and fight harmful infections , reports the University of Maryland Medical Center . But more Other Benefits of Ginger If you ' ve ever turned to ginger tea or ginger ale to soothe your stomach during a flu , you already know a little bit about one of ginger ' s main benefits : its anti - nausea properties . Researchers have studied ginger ' s benefits for soothing nausea in cancer patients receiving chemotherapy and for pregnant women . Ginger helps in both cases , although more research is needed to know exactly how well it works . Ginger might also offer benefits for reducing nausea from motion sickness , but the research so far has yielded conflicting Cooking with Turmeric and Ginger It ' s easy to include both of these spices in your diet , no matter what types of food you like to eat . Several curries already use both turmeric and ginger , so enjoying healthy Indian food can be a flavorful way to include both in your diet . Include freshly - grated turmeric and ginger in your stir fries , or steep the sliced roots in almond or coconut milk , then heat for nourishing " golden milk . " Alternatively , simply add a small knob of ginger and turmeric to your morning smoothie . They References ( 2 ) University of Maryland Medical Center : Ginger University of Maryland Medical Center : Turmeric About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , and health . Cite this Article | [
"Ginger",
"Tumeric",
"Antioxidants"
] |
http://healthyeating.sfgate.com/benefits-indian-spices-7060.html | The Benefits of Indian Spices Written by Paula Martinac ; Updated December 02 , 2018 Related Articles 1 What is Ginger Root Good for in Health ? 2 Is Curry Good for Digestion ? 3 Turmeric Vs . Curcumin 4 Benefits of Ginger Capsules Aromatic spices add flavor and bite to curry dishes at Indian restaurants , and many of these spices may also offer you health benefits . If you β re concerned about the added fat and calories in restaurant fare , incorporate these spices into everyday dishes you make at home . Some Indian spices make flavorful teas you can sip for what ails you . Although spices may complement other treatments , they should not be used in place of medical care for serious conditions . Ginger Used for centuries in Indian and other Asian cuisines , ginger root also has a long history as a home remedy for digestive problems . A 2008 study published in the β European Journal Gastroenterology and Hepatology β found a scientific basis for ginger β s benefits to the G.I. tract , showing that it helps move food more quickly from the stomach into the small intestine for absorption . Steep a slice of peeled ginger root in a cup of hot water when you have an upset stomach . Ginger also appears to assist with inflammation , according to Turmeric A relative of ginger , turmeric gives curry dishes a bright yellow color β earning it the nickname β Indian saffron . β Ancient Indian and Chinese healers used turmeric for its anti - inflammatory properties , treating everything from menstrual pain to toothaches . Modern scientists , however , are interested in the benefits of curcumin , the active agent in turmeric , as a powerful antioxidant . The American Cancer Society notes that a number of studies have found curcumin kills cancer cells in vitro and reduces the size of tumors in animals . Research on humans with Cardamom Cardamom grows wild in India , Ceylon and Malaysia , and has been used by healers in those regions much like ginger , as a digestive aid . A 2008 study published in the β Journal of Ethnopharmacology β confirmed cardamom β s use for gastrointestinal ailments such as diarrhea , colic and constipation , and also its benefits for lowering blood pressure in laboratory animals . Cardamom adds flavor to everything from sweet potatoes and squash to pastries . Combined with cinnamon , cloves and ginger , cardamom makes a delicious and good - for - you chai tea Coriander India is one of the world β s main producers of coriander , a spice that has been in use for at least 7,000 years , according to β The Encyclopedia of Healing Foods . β The fresh leaves of this spice are called cilantro ; the dried seeds are sold ground or whole in supermarkets . Like other Indian spices , coriander gains its fame for its anti - inflammatory properties and aid to digestion . But one study , published in the β Journal of Environmental Biology β in 2008 , found that coriander seeds also lowered LDL References ( 8 ) Bastyr Center for Natural Health : Ginger : A Spicy Way to Stimulate Healthy Digestion Arthritis Today : Ginger β s Health Benefits The Encyclopedia of Healing Foods ; Michael Murray , N.D . American Cancer Society : Turmeric Journal of Ethnopharmacology : Gut Modulatory , Blood Pressure Lowering , Diuretic and Sedative Activities of Cardamom Culinary Teas : Masala Chai Journal of Environmental Biology : The Cholesterol Lowering Property of Coriander Seeds Research Journal of Pharmaceutical , Biological and Chemical Sciences : Oxidative Stress in NIDDM Patients : Influence of Coriander About the Author Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University , with an emphasis on healthy aging , cancer prevention , weight control and stress management . She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner , and has written extensively on nutrition for various websites . Cite this Article | [
"Indian Spices",
"health benefits",
"medical care"
] |
http://healthyeating.sfgate.com/benefits-kiwis-pineapples-4418.html | What Are the Benefits of Kiwis & Pineapples ? Kiwi and pineapple are both healthy , refreshing fruits . A cup of sliced kiwi has 110 calories , 2 grams of protein and 5.4 grams of fiber , exceeding the amount of fiber in a bowl of bran flakes . A cup of pineapple chunks has 82 calories , 1 gram of protein and 2.3 grams of fiber . If you are trying to lose weight , kiwifruit may be a better choice because it has twice as much fiber and protein as pineapple , but half as much sugar . Kiwi is richer in antioxidants , but pineapple Antioxidant Content Both kiwi and pineapple are good sources of vitamin C . One cup of pineapple chunks contains 79 milligrams of vitamin C , giving you more than the 60 to 75 milligrams you need each day , while a cup of sliced kiwi provides approximately 167 milligrams of vitamin C , more than double your recommended daily intake . Getting an ample amount of vitamin C helps keep your immune system strong , heals damaged cells and protects healthy cells , preventing free radical damage that can cause premature aging . Heart Protection Each cup of kiwi provides about 20 percent of your recommended daily intake for vitamin E , a nutrient that , according to researchers from a 1993 " New England Journal of Medicine " study , lowers your risk of heart disease . Pineapple chunks contain little vitamin E , but their high antioxidant and mineral content may benefit your heart as well by preventing damage from free radicals , reducing inflammation and keeping your cell walls healthy . Other Nutrients in Pineapple A cup of raw pineapple contains 1.54 milligrams of manganese , a mineral that benefits your bones and connective tissues . The Institute of Medicine recommends that each day men get 2.3 milligrams of manganese and that women get 1.8 milligrams . Pineapple is also a source of bromelain , a combination of enzymes that may have anti - inflammatory properties and may help your body digest protein . Some doctors recommend bromelain supplements to people with osteoarthritis or inflammation from sinus infections , according to the University of Maryland Medical Center . Vision Benefits From Kiwi Kiwi is a rich source of lutein , a phytochemical that your body converts to vitamin A , according to the Department of Health , Nutrition and Exercise Sciences at North Dakota State University . Vitamin A is a carotenoid that your body uses to rebuild your retinas , so getting an ample amount of it each day may reduce your risk of developing macular degeneration , a debilitating eye disease that can result in blindness . References ( 6 ) U.S. Department of Agriculture : Pineapple , Raw , All Varieties U.S. Department of Agriculture : National Nutrient Database : Kiwifruit , Green , Raw New England Journal of Medicine : Vitamin E Consumption and the Risk of Coronary Disease in Women University of Maryland Medical Center : Bromelain Oregon State University Linus Pauling Institute of Micronutrients : Manganese North Dakota State University : Eating For Your Eye Health About the Author Maia Appleby is a NASM - certified personal trainer with more than 15 years of experience in the fitness industry . Her articles have been published in a wide variety of print magazines and online publications , including the Gale Encyclopedia of Nursing and Allied Health , New Moon Network and Bodybuilding . com . Photo Credits exotic still life image by ewa kubicka from Fotolia . com Cite this Article | [
"Benefits",
"Kiwis",
"Pineapples"
] |
http://healthyeating.sfgate.com/benefits-lemons-limes-4583.html | What Are the Benefits of Lemons & Limes ? Lemons and limes are closely related citrus fruits . According to Julia F . Morton in " Fruits of Warm Climates , " the Tahiti lime , the variety most widely consumed in the United States , is presumed to have been a hybrid cross between the lemon and the Mexican lime . Lemons and limes are similar in caloric content , with about 30 calories per 100 grams , or a 1 / 2 - cup serving , but their vitamin content differs . Although lemons and limes are too sour for most people to eat by themselves , Scurvy Prevention Nearly every species of animal is able to convert glucose to ascorbic acid , or vitamin C , but humans and guinea pigs lack the enzyme needed for this conversion and must get it from food . Most people get enough of this nutrient today , but those whose vitamin C levels become critically low can develop a deficiency called scurvy , a condition that plagued sailors in prior centuries . During Portuguese explorer Ferdinand Magellan ' s 16th - century voyage , more than half the crew died of scurvy , and the problem continued until the 1800s , Inhibits Bacteria Acidic fruit , such as lemons and limes , may protect people from foodborne illness , according to researchers who studied the diets of people in West Africa after a 1994 cholera epidemic . In a " Tropical Medicine and International Health " paper they published in 2000 , they reported that people who consumed sauces containing lime juice experienced a lower incidence of food - borne illness than those who did not . The researchers believe that the lime may stop bacteria from growing in the food . Type 1 Diabetes Lemon juice has 1.44 grams of citric acid per ounce , while lime juice has 1.38 grams per ounce , placing them among the fruits highest in citric acid , according to doctors who evaluated the acid content of fruit juice in the " Journal of Endourology . " In 2011 , a group of researchers published a study in " Biochemical and Biophysical Research Communications , " in which they fed diabetic rats fruits high in citric acid . They concluded it slowed the development of diabetes complications , including cataracts , albuminuria and ketosis . They believe that Protection From Arthritis Adding lemon or lime juice to your meals may help protect you from developing arthritis . Similar to an orange , a lemon has 53 milligrams of vitamin C per 100 grams , while a lime has 29 milligrams . English researchers who studied more than 20,000 arthritis - free people reported in the journal " Annals of the Rheumatic Diseases " that those with the highest intake of vitamin C were at least three times less likely to develop arthritis than those who took in the lowest amount of vitamin C . Folate and Vitamins A and E Limes provide more of some vitamins than lemons . A 100 - gram serving , or about 1 / 2 cup of lemon sections , has 11 micrograms of folate , higher than the same portion of lime , with 8 micrograms of folate . Limes , however , are richer in the antioxidant vitamins A and E . 100 grams of lime provides 225 international units of vitamin A and 0.18 milligram of vitamin E , while lemon has 22 IU of vitamin A and 0.15 milligram of vitamin E . References ( 8 ) Tropical Medicine and International Health : Protection from Cholera by Adding Lime Juice to Food - Results from Community and Laboratory Studies in Guinea - Bissau , West Africa Biochemical and Biophysical Research Communications : Citric Acid Inhibits Development of Cataracts , Proteinuria and Ketosis in Streptozotocin Diabetic Rats Journal of Endourology : Quantitative Assessment of Citric Acid in Lemon Juice , Lime Juice , and Commercially - Available Fruit Juice Products Annals of the Rheumatic Diseases : Vitamin C and the Risk of Developing Inflammatory Polyarthritis : Prospective Nested Case - Control Study U.S. Department of Agriculture National Nutrient Database : Lemons , Raw U.S. Department of Agriculture National Nutrient Database : Limes , Raw Harvard University : A Timeline of Scurvy Purdue University : Tahiti Lime About the Author Maia Appleby is a NASM - certified personal trainer with more than 15 years of experience in the fitness industry . Her articles have been published in a wide variety of print magazines and online publications , including the Gale Encyclopedia of Nursing and Allied Health , New Moon Network and Bodybuilding . com . Photo Credits Lemon and lime image by Marek Kosmal from Fotolia . com Cite this Article | [
"Lemons",
"Limes",
"citrus fruits"
] |
http://healthyeating.sfgate.com/benefits-yellow-saffron-tea-12050.html | What Are the Benefits of Yellow Saffron Tea ? Written by Andra Picincu ; Updated November 19 , 2018 Saffron has long been prized for its healing properties . This spice comes from the Crocus sativus plant and can be used as food and medicine . It takes 70,000 to 250,000 flowers to produce a single pound of saffron , which explains why it ' s the most expensive spice in the world . In fact , it ' s worth more than its weight in gold . A more convenient alternative is American yellow saffron tea . This healthful beverage boasts large amounts of antioxidants , potassium , magnesium , vitamin C and other nutrients that promote well Nutritional Value Most tea recipes call for three to four strands of saffron . Each gram of this spice has about 400 threads . The recommended daily dose is around 30 milligrams per day , so 1 gram will last for a month or so . One tablespoon ( 2 grams ) of saffron delivers 28 percent the RDA of manganese and 3 percent of the RDA of vitamin C . It also contains dietary fiber , vitamin A , vitamin B - 6 , magnesium , potassium , phosphorus and omega - 3 essential fats . Since it has only six calories , it ' s ideal for any diet . This spice exhibits an exceptional nutritional profile . It ' s rich in crocin , safranal , picrocrocin , carotenoids , zeaxanthin and other antioxidants that scavenge oxidative stress and fight infection . Potassium , a mineral in saffron , regulates heart rate and blood pressure . Copper and manganese are used by the human body to produce superoxide dismutase , a potent antioxidant enzyme . Potential Health Benefits Yellow saffron tea preserves the nutrient in this spice , offering a host of benefits . In a clinical trial conducted by the Society for Biomedical Diabetes Research , diabetic subjects who consumed tea made with 3 grams of saffron experienced significant reductions in cholesterol levels . Ginger , cardamom and cinnamon tea have produced similar results . According to a study published by Neurochemical Research , saffron tea may protect against learning defects , memory decline and neurobiochemical alternations induced by aflatoxin B - 1 in mice . These findings show that saffron may have beneficial effects on mental health and cognitive function . The spice is also being studied for its role as a protective agent against intoxication , depression , cancer and inflammatory disorders . Researchers believe that its therapeutic properties are due to its high antioxidant levels . Saffron boasts over 150 volatile compounds that may inhibit tumor growth and accelerate healing . Safranal , crocetin and crocin are just a few examples . Manganese , one of the minerals in yellow saffron tea , supports enzyme production and energy metabolism . It also keeps your bones strong and promotes wound healing . Even the slightest deficiency may put you at risk for metabolic disorders , impaired glucose tolerance and reproductive problems . This beverage is also high in vitamin C , a nutrient that improves immune function and stimulates collagen production . Furthermore , it acts as an antioxidant , reducing free radical damage . Your body needs vitamin C to build and repair tissues , fight germs and absorb iron . Other key nutrients in saffron tea are lutein and zeaxanthin . These antioxidants have been shown to improve cognitive performance , neural development and eye health . They block blue light from reaching the deep layers of the retina , which , in turn , may help reduce the risk of oxidative damage β a major contributor to macular degeneration . Are There Any Side Effects ? Yellow saffron tea is generally safe . Some people may experience headaches , nausea , dizziness , anxiety or dry mouth . Allergic reactions may occur too . However , these side effects are rare . Research shows that doses of 12 to 20 grams can be lethal . Additionally , ingesting large amounts of saffron may cause numbness , bleeding and poisoning . It ' s advisable to avoid this spice if you have bipolar disorder , low blood pressure or cardiovascular disease . Saffron can affect your mood and heart rate , making your symptoms worse . Be aware that saffron tea has a bitter taste . Consider adding raw honey or stevia to make its flavor more appealing . Drink a cup daily to keep your brain sharp and enhance your body ' s natural defenses . References ( 9 ) Telegraph . co . uk : Saffron β The Spice Beyond Price SELF Nutrition Data : Saffron NCBI : The Review of Diabetic Studies : Effects of Cinnamon , Cardamom , Saffron , and Ginger Consumption on Markers of Glycemic Control , Lipid Profile , Oxidative Stress , and Inflammation in Type 2 Diabetes Patients NCBI : Neurochemical Research : Saffron ( Crocus sativus L . ) Tea Intake Prevents Learning / Memory Defects and Neurobiochemical Alterations Induced by Aflatoxin B1 Exposure in Adult Mice NCBI : Daru : Saffron as an Antidote or a Protective Agent Against Natural or Chemical Toxicities Linus Pauling Institute : Manganese MedLine Plus : Vitamin C NCBI : Nutrition Reviews : Role of Lutein and Zeaxanthin in Visual and Cognitive Function Throughout the Lifespan WedMD : Saffron Side Effects About the Author Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience . She holds a BA in Psychology and a BA in Marketing and International Business . Her mission is to help people live healthier lives by making smarter food choices and staying active . Andra provides digital marketing consulting and copywriting services as well as nutrition counseling . She owns ShapeYourEnergy , a popular health and fitness website . In 2014 , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better Cite this Article | [
"Yellow Saffron Tea",
"Crocus sativus plant",
"food and medicine"
] |
http://healthyeating.sfgate.com/can-taking-much-vitamin-b12-harmful-7189.html | Can Taking Too Much Vitamin B12 Be Harmful ? Written by Melodie Anne ; Updated December 12 , 2018 Ideally you should be getting all of the vitamins and minerals you need from your diet , but in some cases you may need to take a supplement . Most vitamins and minerals can be toxic if you take too much . However , vitamin B - 12 is a little different . Your system only absorbs a small amount at a time and gets rid of what it does n ' t need , which means it ' s generally safe , even if you take too much . Still , you should always consult a doctor before taking Why B - 12 is Important Vitamin B - 12 is essential for a series of different processes from healthy blood to energy production and several things in between . It helps produce red blood cells so oxygen can travel freely to all cells , tissues and vital organs . B - 12 also helps your brain function , supporting neurological processes and protecting the myelin sheath , which is the outer coating of neurons . Additionally , vitamin B - 12 plays a role in your metabolism and creates and repairs DNA , the genetic material in your cells . B - 12 Intake Recommendations You only need a small amount of B - 12 per day - - 2.4 micrograms - - whether you are a man or a woman , according to the Office of Dietary Supplements . Pregnant or breast - feeding women need slightly more , 2.6 and 2.8 micrograms , respectively . Most nutrients have a tolerable upper intake level , or UL for short , that lets you know the maximum amount you can have on a daily basis before serious problems occur . Since vitamin B - 12 does n ' t tend to cause significant problems in Interactions With Medications Even though vitamin B - 12 is safe if you take too much , it can interact negatively with certain medications . Chloramphenicol , a type of antibiotic , affects how your body responds to B - 12 . Even though you ' re taking a large dose of B - 12 , the medication limits the vitamin ' s function . Certain medications used to control Type 2 diabetes and acid reflux disease inhibit your body ' s ability to absorb vitamin B - 12 . Because your B - 12 supplement may not pair well with your prescriptions Prescription - Strength Doses Prescription - strength doses can help with pernicious anemia . This autoimmune disorder occurs when your body attacks the lining of your stomach , resulting in a lesser amount of the enzymes you need to absorb B - 12 . Over time , pernicious anemia leads to a vitamin B - 12 deficiency , ultimately causing abnormal red blood cells and severe neurological problems . Your doctor may give you a large oral dose or administer an injection of as much as 1,000 micrograms . Even at a dosage this large , your body only absorbs around 10 micrograms per References ( 2 ) Office of Dietary Supplements : Vitamin B12 Linus Pauling Institute : Vitamin B12 Resources ( 1 ) MayoClinic . com : Chloramphenicol ( Oral Route , Intravenous Route , Injection Route ) About the Author Melodie Anne Coffman specializes in overall wellness , with particular interests in women ' s health and personal defense . She holds a master ' s degree in food science and human nutrition and is a certified instructor through the NRA . Coffman is pursuing her personal trainer certification in 2015 . Cite this Article | [
"Vitamin B12"
] |
http://healthyeating.sfgate.com/can-whey-protein-before-going-bed-12028.html | Can You Take Whey Protein Before Going to Bed ? Written by Erin Coleman , R.D. , L.D. ; Updated December 12 , 2018 Although consuming calories before bed is n β t always a good idea , eating whey protein before bed does have some advantages . Whey is a high - quality protein containing all the essential amino acids your body requires daily . However , if having whey before bed causes you to exceed your daily caloric needs , you may experience unwanted weight gain . Supplements vs . Food Whey is a protein found in foods , beverages and nutritional supplements - - it is a milk protein present in dairy foods , such as milk and yogurt . Whey protein can be extracted from milk and added to foods and supplements to boost protein content . Although whey protein supplements may contain higher amounts of whey protein than milk and yogurt , they are often more expensive and not tightly regulated by the U.S. Food and Drug Administration . Benefits of Whey before Bed Taking whey protein before you go to sleep increases your body β s metabolism . A study published in 2014 in β The British Journal of Nutrition β found that nighttime consumption of whey protein increased next - morning metabolism in active men . A review published in 2008 in β The American Journal of Clinical Nutrition β reports that protein increases your body β s energy expenditure . Furthermore , if you exercise regularly , taking protein before bed - - especially after strenuous workouts - - helps build muscle mass , which also increases your body β s Calorie Considerations If you want to avoid weight gain , use caution when ingesting excessive amounts of whey protein before bed . One cup of a chocolate - flavored whey protein drink contains 120 calories , notes the U.S. Department of Agriculture . Some whey protein supplements are even higher in calories , so check the supplement facts label for specific caloric information . If you ' re mixing whey powder with milk , take into account the milk ' s calories as well - - skim milk , for example , contains 80 calories per cup . Potential Drawbacks Some whey protein supplements - - including bars and shakes - - and whey - containing beverages , such as chocolate milk , contain added sugar . Not only does this increase the caloric content of the whey , but consuming sugar before bed can give you a quick boost of energy , making it more difficult to get to sleep . If you decide to have whey protein before bed , choose whey - containing low - fat milk , yogurt or whey protein supplements that provide little or no added sugar . References ( 5 ) The British Journal of Nutrition : Night - Time Consumption of Protein or Carbohydrate Results in Increased Morning Resting Energy Expenditure in Active College - Aged Men The American Journal of Clinical Nutrition : Protein , Weight Management and Satiety Medicine and Science in Sports and Exercise : Protein Ingestion Before Sleep Improves Post - Exercise Overnight Recovery USDA National Nutrient Database : Chocolate - Flavored Drink , Whey and Milk Based National Strength and Conditioning Association : Whey Protein vs . Casein Protein and Optimal Recovery About the Author Erin Coleman is a registered and licensed dietitian . She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator . Her articles are published on various health , nutrition and fitness websites . Cite this Article | [
"Whey Protein",
"consuming",
"Before Sleep"
] |
http://healthyeating.sfgate.com/cantaloupes-carbohydrates-4975.html | Do Cantaloupes Have Carbohydrates ? Written by Jessica Bruso ; Updated December 17 , 2018 Related Articles 1 Do Cantaloupes Have Fiber ? 2 Do Turnips Have Carbs ? 3 Does Plantain Have Carbs ? 4 Do Carrots Have Starch ? Cantaloupes are approximately 90 percent water , so they do n ' t contain a lot of calories . However , they do provide you with folic acid , niacin , potassium , iron , copper , zinc , and vitamins A , B - 6 , C and K . Cantaloupes contain only small amounts of protein and fat , with most of their calories coming from carbohydrates . Total Carbohydrates Carbohydrates are a source of energy for your body . Cantaloupes contain about 8 percent carbohydrate . A medium cantaloupe contains 4.6 grams of protein , 1 gram of fat and 45 grams of carbohydrate , and a 1 - cup serving of cantaloupe cubes contains 1.3 grams of protein , 0.3 gram of fat and 13 grams of carbohydrate . Sugar Sugars are considered simple carbohydrates , as they contain only one or two molecules joined together . They are quickly digested by your body . While you should limit added sugars , most healthy people do n ' t need to limit naturally occurring sugars found in fruits and vegetables ; these foods also provide essential nutrients . A medium cantaloupe contains 43.4 grams of sugar , and a cup of cantaloupe cubes contains 12.6 grams of sugar . Starch Starches are a type of complex carbohydrate , since they consist of three or more sugar molecules bound together . They take longer to digest since enzymes , including amylase , need to break the bonds between the sugar molecules before your body can use this type of carbohydrate for energy . Cantaloupes do n ' t provide significant amounts of starch . Fiber Fiber is the other type of complex carbohydrate . However , your body ca n ' t make the enzymes needed to break down fiber , so it passes through your digestive tract intact . Fiber helps keep your digestive tract healthy . Cantaloupe contains both soluble and insoluble fibers . Soluble fiber slows the passage of food from your stomach and helps lower your cholesterol and blood sugar levels , while insoluble fiber adds bulk to your stools , helps move food through the digestive tract and lowers your risk for constipation , hemorrhoids and diverticulosis . Each medium References ( 5 ) Texas A&M University Extension : Cantaloupe USDA Nutrient Data Laboratory : Melons , Cantaloupe , Raw MedlinePlus : Carbohydrates Colorado State University Extension : Dietary Fiber Harvard University Health Services : Fiber Content of Foods in Common Portions About the Author Based in Massachusetts , Jessica Bruso has been writing since 2008 . She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations , both from Tufts University . Cite this Article | [
"Cantaloupes",
"Carbohydrates"
] |
http://healthyeating.sfgate.com/carbohydrates-peanut-butter-jelly-sandwich-7665.html | The Carbohydrates in a Peanut Butter & Jelly Sandwich Written by Sandi Busch ; Updated November 21 , 2018 Do n β t let sugary jelly scare you away from enjoying a classic peanut butter and jelly sandwich . The combined ingredients give you a good mix of carbohydrates . You β ll get healthy complex carbohydrates , sugar for a quick boost of energy and fiber to help moderate the effect on your blood sugar . Macronutrients Two slices of white - wheat bread , 2 tablespoons of peanut butter and 1 tablespoon of jelly have 377 calories , 17 grams of fat and 14 grams of protein . Jelly does n β t supply much more than sugar , but peanut butter is a good source of magnesium and vitamin E , while white - wheat bread has iron , calcium and B vitamins . Total Carbohydrates Of the three types of carbohydrates , two of them provide your body β s primary source of energy . These two carbs - - sugar and starch - - are digested into single molecules of glucose that are used by every cell in your body for energy . A peanut butter and jelly sandwich has 46 grams of total carbs , which includes the combined amount of sugar , starch and fiber . That β s 35 percent of your recommended daily intake . The two slices of white - wheat bread account for half the total carbohydrates . Sugar Simple sugars are made from two or three molecules of sugar . Since they β re so small , they β re quickly digested and absorbed into your blood , which is great for quick energy but can spike your blood sugar and contribute to long - term health problems such as diabetes . A peanut butter and jelly sandwich has 17 grams of sugar . One tablespoon of jelly has 11 grams , while 2 tablespoons of peanut butter and two slices of white - wheat bread supply 3 grams each . Starch Starch is a complex carbohydrate that has three or more molecules of sugar connected together in chains . It takes your system longer to digest the complex carbohydrates into glucose , so they do n β t cause such a rapid flood of sugar into your bloodstream . Two slices of white - wheat bread have 17 grams , 1 tablespoon of jelly has 4 grams and 2 tablespoons of peanut butter supply 1.5 grams of starch , for a total of 22 grams of starch . Fiber Fiber is also made from sugar molecules , but it β s not digested so it does n ' t contribute calories or energy . As it travels through your digestive tract , it adds bulk that keeps your system regular , supports good bacteria in your intestine , lowers cholesterol and slows the absorption of sugar . Thanks to its effect on sugar , the natural sugar in whole foods , such as fruits , vegetables and whole grains , has a minimal impact on blood sugar . A peanut butter and jelly sandwich has 7 grams of fiber References ( 4 ) Iowa State University : Role of Carbohydrates Linus Pauling Institute : Fiber USDA Nutrient Data Laboratory : Peanut Butter , Smooth Style , Without Salt USDA Nutrient Data Laboratory : Jellies About the Author Sandi Busch received a Bachelor of Arts in psychology , then pursued training in nursing and nutrition . She taught families to plan and prepare special diets , worked as a therapeutic support specialist , and now writes about her favorite topics β nutrition , food , families and parenting β for hospitals and trade magazines . Cite this Article | [
"Carbohydrates",
"Peanut Butter",
"Jelly Sandwich"
] |
http://healthyeating.sfgate.com/crackers-lower-blood-sugar-12390.html | Do Crackers Lower Blood Sugar ? Written by Jody Braverman ; Updated November 28 , 2018 Crackers come in all shapes , sizes and flavors , and the ingredients used to make them are just as varied . But those ingredients are what determines the effect they ' ll have on your blood sugar . Crackers wo n ' t directly lower your blood sugar , but crackers made with whole grains can help stabilize blood sugar . On the other hand , crackers made from refined grains are more likely to raise blood sugar . Next time you reach for a box or bag in the cracker aisle , check the ingredients list for the Refined Carbohydrates and Blood Sugar Of the three macronutrients - - carbohydrate , proteins and fats - - carbohydrates affect your blood sugar the most . Refined carbs , like those found in snack foods and baked goods , have the biggest effect on blood sugar . These simple sugars are already broken down during the refining process , so our body quickly digests and absorbs the sugars , which go straight to your bloodstream and raise your blood sugar quickly . Thus , crackers made with white flour , like soda crackers , and white rice flour will not lower your blood sugar . Complex Carbs and Blood Sugar Whole grains , on the other hand , and other healthy carb sources like vegetables , contain fiber , the indigestible part of plant foods that passes through your digestive system mostly intact . Fiber has a steadying effect on your blood sugar because it slows digestion , so the carbohydrates in the food are broken down and absorbed more slowly . While whole - grain crackers , like those made from brown rice , whole - wheat and oats , wo n ' t lower your blood sugar on their own , they will have less of an effect Knowing Net Carbs If you ' re following a low - carb diet or you have diabetes , you might be counting total carbs and net carbs . Net carbs are the total number of carbs in a food minus the fiber and sugar alcohol content . You subtract these from the total carbohydrates because they do n ' t affect blood sugar . The total carb count vs . net carb count of a serving of crackers can tell you what kind of effect they ' ll have on your blood sugar and whether they ' ll fit into your daily carb What to Look for on the Label Be a savvy shopper and know what to look for on the label . Whole grains should be first on the ingredients list , which means the primary ingredient is a blood - sugar stabilizing , fiber - rich whole grain . Look for a label that says " 100 percent whole grain . " Labels that say " made with whole grains " can be misleading ; they will contain some whole grains but may be primarily made with refined grains . Check the fiber count per serving . The higher the fiber count , the better . Make References ( 7 ) Your Guide to Diet & Diabetes : What Impacts Blood Glucose Levels ? Joy Bauer : Refined Grains : How Food Affects Health University of Maryland Medical Center : Fiber Atkins : What Are Net Carbs ? U.S. Department of Agriculture National Nutrient Database : Crackers , Saltines ( Includes Oyster , Soda , Soup ) U.S. Department of Agriculture National Nutrient Database : Crackers , Whole - Wheat Berkeley Wellness : How to Buy Bread About the Author Jody Braverman is a professional writer and editor based in Atlanta . She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland . She also received personal trainer certification from NASM and her 200 - hour yoga teacher certification from YogaWorks . Cite this Article | [
"Blood Sugar",
"Crackers",
"Planning Meals"
] |
http://healthyeating.sfgate.com/daily-requirements-potassium-4195.html | The Daily Requirements of Potassium Written by Stephanie Chandler ; Updated December 27 , 2018 Potassium is an essential mineral that supports the daily function of your cells , tissues and organs . Potassium functions as an electrolyte , which means it regulates the amount of water in the body and the acidity of the blood . Muscle cells need potassium to grow and the heart depends on potassium to maintain normal electrical activity . The Institute of Medicine recommends males and females over the age of 14 consume 4,700 milligrams of potassium per day . Sources Many foods contain potassium , making it rare for a potassium deficiency to occur due to diet alone . Meat , chicken and fish all provide potassium . Many fruits and vegetables serve as good sources of potassium , including bananas , avocados , cantaloupe , prunes , carrots , potatoes , spinach and tomatoes . Your health depends upon more than just meeting your daily requirements of potassium , a task relatively easy to accomplish by eating a variety of foods . It also depends upon maintaining a specific ratio of potassium to sodium . Sodium - to - Potassium Ratio Sodium , commonly known as table salt , and potassium are both electrolytes that work hand - in - hand . Consuming high amounts of sodium contributes to high blood pressure , which can lead to heart disease , the leading cause of death in the United States . Potassium , when kept in balance with sodium , helps to counteract the effects of sodium in the blood vessels by stimulating the kidneys to excrete more sodium from the body and helping to relax the blood vessel walls , therefore decreasing blood pressure . The more sodium you consume , Hypokalemia Hypokalemia , a condition of low potassium , usually occurs when your body excretes too much potassium with the urine . The most common cause of hypokalemia is the use of diuretic medications , commonly referred to as water pills . Diuretics stimulate your kidneys to produce more urine . As the kidneys filter more fluid out of the blood to produce the additional urine , they also take more electrolytes , including potassium . Because diuretics can affect your daily potassium requirements , only take this type of medication under the supervision of a healthcare professional who can monitor Hyperkalemia Hyperkalemia describes a condition of too much potassium in your blood . This usually occurs when the kidneys fail to function efficiently , such as in patients with acute or chronic kidney failure . As you age the risk of hyperkalemia increases because your kidneys become less able to remove potassium from the blood , according to the American Heart Association . For this reason , older patients should take caution when taking potassium supplements , even over - the - counter supplements . Instead , eat a diet rich in fruits , vegetables and low - fat dairy products References ( 2 ) Institute of Medicine : Dietary Reference Intakes American Heart Association : Less Sodium , More Potassium Resources ( 1 ) University of Michigan Hospitals and Health Centers : High Potassium Foods About the Author Stephanie Chandler is a freelance writer whose master ' s degree in biomedical science and over 15 years experience in the scientific and pharmaceutical professions provide her with the knowledge to contribute to health topics . Chandler has been writing for corporations and small businesses since 1991 . In addition to writing scientific papers and procedures , her articles are published on Overstock . com and other websites . Cite this Article | [
"Potassium",
"essential mineral",
"Muscle cells"
] |
http://healthyeating.sfgate.com/determine-calorie-intake-children-5551.html | How to Determine the Calorie Intake for Children Written by Erin Coleman , R.D. , L.D. ; Updated December 07 , 2018 The amount of calories your child consumes each day affects his mood , growth and development . Although an alarming number of children in the U.S. are overweight or obese , the Child Welfare League of America reports that about 3 percent of households in the U.S. frequently skip meals and eat too few calories . Encouraging your child to consume calories from a variety of healthy foods , such as lean meats , dairy products , fruits , vegetables , whole grains , legumes , nuts , seeds and vegetable oils , will help keep him at a healthy Dietary Guidelines The Dietary Guidelines for Americans 2015 estimate the number of calories your child requires to maintain a healthy body weight . Based on these recommendations , 2 - year - olds need about 1,000 calories , 3 - year - olds need 1,000 to 1,400 calories , children ages 4 to 8 require 1,200 to 2,000 calories , girls ages 9 to 18 need 1,400 to 2,400 calories and boys ages 9 to 18 require 1,600 to 3,200 calories each day , depending on their specific age and activity level . Calories per Pound If your child is within a healthy weight range , you can use his body weight to help estimate his calorie needs . According to Hasbro Children β s Hospital , infants need 41 to 55 calories per pound of body weight , 1 - to 7 - year - olds require 34 to 41 calories per pound , kids ages 7 to 12 need 27 to 34 calories per pound and pre - teens and teens ages 12 to 18 require 14 to 27 calories per pound of body weight each day . Individualized Needs Your child β s individualized calorie needs are based on his age , height , weight , gender and activity level . Using an online calorie calculator can estimate your child β s unique calorie needs . For example , the U.S. Department of Agriculture estimates that active 3 - year - old girls and boys need 1,400 calories , active 8 - year - old girls need about 1,800 calories , active 8 - year - old boys require about 2,000 calories , a 16 - year - old , 5 - foot - 3 , 120 - pound Growth Charts Your child β s pediatrician will regularly track his growth and development , making sure he is growing at a healthy , consistent pace . Children who have a significant reduction in the pace of their growth may be consuming too few calories , or lack certain nutrients in their diet . Your pediatrician will be able to let you know if your child is consuming too few β or too many β calories by analyzing trends on Centers for Disease Control and Prevention growth charts . References ( 3 ) Hasbro Children β s Hospital : Nutritional Requirements U.S. Department of Agriculture : Daily Food Plan 2015 Dietary Guidelines for Americans Resources ( 1 ) Centers for Disease Control and Prevention : Clinical Growth Charts About the Author Erin Coleman is a registered and licensed dietitian . She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator . Her articles are published on various health , nutrition and fitness websites . Cite this Article | [
"Children",
"calories",
"Child Welfare League of America"
] |
http://healthyeating.sfgate.com/difference-between-sucrose-glucose-fructose-8704.html | What Is the Difference Between Sucrose , Glucose & Fructose ? Written by Kimberly Ancira ; Updated December 12 , 2018 Sucrose , glucose and fructose are important carbohydrates , commonly referred to as simple sugars . Sugar is found naturally in whole foods and is often added to processed foods to sweeten them and increase flavor . Your tongue ca n ' t quite distinguish between these sugars , but your body can tell the difference . They all provide the same amount of energy per gram , but are processed and used differently throughout the body . Chemical Structure Simple carbohydrates are classified as either monosaccharides or disaccharides . Monosaccharides are the simplest , most basic units of carbohydrates and are made up of only one sugar unit . Glucose and fructose are monosaccharides and are the building blocks of sucrose , a disaccharide . Thus , disaccharides are just a pair of linked sugar molecules . They are formed when two monosaccharides are joined together and a molecule of water is removed - - a dehydration reaction . Glucose The most important monosaccharide is glucose , the body β s preferred energy source . Glucose is also called blood sugar , as it circulates in the blood , and relies on the enzymes glucokinase or hexokinase to initiate metabolism . Your body processes most carbohydrates you eat into glucose , either to be used immediately for energy or to be stored in muscle cells or the liver as glycogen for later use . Unlike fructose , insulin is secreted primarily in response to elevated blood concentrations of glucose , and insulin facilitates the entry of glucose into cells . Fructose Fructose is a sugar found naturally in many fruits and vegetables , and added to various beverages such as soda and fruit - flavored drinks . However , it is very different from other sugars because it has a different metabolic pathway and is not the preferred energy source for muscles or the brain . Fructose is only metabolized in the liver and relies on fructokinase to initiate metabolism . It is also more lipogenic , or fat - producing , than glucose . Unlike glucose , too , it does not cause insulin to be released or stimulate production Sucrose Sucrose is commonly known as table sugar , and is obtained from sugar cane or sugar beets . Fruits and vegetables also naturally contain sucrose . When sucrose is consumed , the enzyme beta - fructosidase separates sucrose into its individual sugar units of glucose and fructose . Both sugars are then taken up by their specific transport mechanisms . The body responds to the glucose content of the meal in its usual manner ; however , fructose uptake occurs at the same time . The body will use glucose as its main energy source and the excess energy from References ( 5 ) Harvard Health : Carbohydrates and Health CDC : Simple Carbohydrates Elmhurst College : Glucose MedBio . info : Sugar and Fructose Metabolism Elmhurst College : Sucrose About the Author Kimberly Ancira has been a certified personal trainer since 2007 . She holds a Master of Science in nutrition , a Bachelor of Arts in physical education and a Bachelor of Arts in nutrition and food . Cite this Article | [
"Sucrose",
"Glucose",
"Fructose"
] |
http://healthyeating.sfgate.com/disadvantages-carbohydrate-loading-11734.html | What Are the Disadvantages of Carbohydrate Loading ? Written by Mike Samuels ; Updated December 17 , 2018 Athletes often carb load prior to competition as a way of increasing energy stores and boosting performance . It involves cutting your carbohydrate intake slightly around a week before an event , then eating a much higher than normal carbohydrate intake for three days or so beforehand . The idea is that this depletes the muscles of their main source of fuel - - glycogen - - before loading them back up again , which can help increase endurance . While this can be a highly beneficial practice , there are also potential disadvantages . Potential Weight Gain Those who engage in carb loading will usually gain 1 to 3 pounds , notes dietitian Nancy Clark . This is due to the increased glycogen storage and the fact that for every ounce of stored carbohydrate , you also store around 3 ounces of water . While this is n ' t an issue for many athletes , if you compete in a sport that has specific weight classes , this extra weight could take you over your target body weight and class . The Bloat Factor Experienced athletes may have their carb loading protocol well - practiced , but if it ' s your first time , picking the wrong foods can be a potential disaster . Consuming too many fibrous carbs can lead to bloating , gas and diarrhea . The key is to stick mainly with low - fiber carbs , such as fruit juices , white bread and pasta , rice cakes , cereal bars and fruit juice . The Energy Crash Though designed to increase energy levels , carb loading could potentially cause an energy crash , writes nutritionist Dr . Jonny Bowden in " The 150 Most Effective Ways to Boost Your Energy . " Bowden claims that this is due to the spiking of blood sugar and insulin levels , which can leave you feeling lethargic and tired when they drop back down again . This can be a real disadvantage if you miss a meal during your carb loading phase or do n ' t have access to carb - based foods and drinks during the event . Play It Safe The best way to approach carb loading is to experiment a few weeks before your big event . Set up a mock event in which you practice a loading protocol . This will enable you to find the right amount and types of carbohydrate that work best for you . Never try a new approach , or new foods , before your key competition . Work with a sports nutritionist or dietitian to discuss the precise needs of your sport and event with regard to carb loading . References ( 4 ) Brian Mac : Carbohydrate Loading Hal Higdon : Nancy Clark on Carbohydrate - Loading Coaching Association of Canada : " Carbohydrate Loading " - - Is It for You ? The 150 Most Effective Ways to Boost Your Energy ; Dr . Jonny Bowden About the Author Mike Samuels started writing for his own fitness website and local publications in 2008 . He graduated from Peter Symonds College in the UK with A Levels in law , business and sports science , and is a fully qualified personal trainer , sports massage therapist and corrective exercise specialist with accreditations from Premier Global International . Cite this Article | [
"Carbohydrate",
"glycogen",
"potential disadvantages"
] |
http://healthyeating.sfgate.com/eating-salmon-lose-weight-7727.html | Does Eating Salmon Help You Lose Weight ? Written by Jill Corleone , RDN , LD ; Updated November 27 , 2018 When it comes to healthy food choices , salmon is one of the best . It β s good for your heart , brain and bones . While some evidence exists that the fatty acids in salmon may help promote weight loss , the results have been mixed , and you should n β t count on salmon as the silver bullet for your weight loss plan . That being said , as a high - protein food , salmon may keep away hunger pangs , which is helpful on any weight loss program . Salmon Nutrition The only true - and - tried way for losing weight is to create a calorie deficit by eating less and / or exercising more . When creating a calorie deficit , it β s important to fill your diet with nutrient - rich foods , like salmon , to make every bite count . A 3 - ounce portion of cooked salmon contains 140 calories , 5 grams of fat and 21 grams of protein . Salmon is not only low in calories and high in protein , but it β s also an excellent source of B vitamins The Evidence for Weight Loss The link between salmon and weight loss may come from a study from 2007 published in the International Journal of Obesity . This study found that overweight men following a reduced - calorie diet who supplemented with salmon lost 2 more pounds than the group following a reduced - calorie diet without salmon . However , a more recent study from 2013 published in BMC Public Health found no weight loss benefit in a group of overweight adults following a similar regimen . While the 2007 study showed promise , more studies are needed before weight loss claims can be Salmon as a Weight Loss Aid While salmon may not be the magical weight loss food you ' ve been searching for all of your life , as a high - protein food , it does offer benefits to those trying to slim down . Of all the nutrients , protein is the most satiating , which means it keeps hunger away better than carbs or fat . Hunger control is a major benefit when you ' re following a reduced - calorie diet . There ' s also some evidence that eating a diet higher in protein may help your body burn more calories . Tips for Serving Salmon Salmon is a hearty fish with lots of flavor that can be grilled , baked , broiled or pan - fried . Since it ' s naturally fatty , you do n ' t need to add a lot of oil for extra flavor . Before cooking , brush both sides with a touch of olive oil and flavor with salt and pepper . Use lemon juice , garlic , ginger , thyme or rosemary to add more flavor without calories . For a sweet touch , drizzle with a tiny bit of honey , or better yet , honey References ( 5 ) HealthAliciousNess . com : Salmon BMC Public Health : Food , Nutrients or Whole Diets : Effects of Targeting Fish and LcN3PUFA Consumption in a 12 Month Weight Loss Trial International Journal of Obesity : Randomized Trial of Weight - Loss - Diets for Young Adults Varying in Fish and Fish Oil Content PLoS One : Does Fish Oil Have an Anti - Obesity Effect in Overweight / Obese Adults ? A Meta - Analysis of Randomized Controlled Trials Nutritiona and Metabolism : A High - Protein Diet for Reducing Body Fat : Mechanisms and Possible Caveats About the Author Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food , nutrition and health with anyone who ' ll listen for almost 20 years . Her work has been featured on the Huffington Post , Diabetes Self - Management and Working Mother . Cite this Article | [
"Salmon",
"Weight Loss"
] |
http://healthyeating.sfgate.com/effect-refined-carbohydrates-metabolism-5461.html | The Effect of Refined Carbohydrates on the Metabolism Written by Michael R . Peluso , Ph . D . ; Updated December 20 , 2018 Related Articles 1 Slow Glucose Absorption 2 What Foods Make People Fat ? 3 Major Side Effects of Carbohydrates in the Human Body 4 What Foods Signal Your Brain That You ' ve Had Enough ? Metabolism is the sum total of the chemical reactions that occur in your body . Your total daily energy expenditure is determined by your metabolism at rest , also called basal metabolic rate , your metabolism increase due to the ingestion of food , also called the thermic effect of food , and your physical activity level . Consuming too many processed , refined carbohydrate foods can not only produce nutrient deficiencies , but it can also lead to the development of chronic metabolic diseases such as diabetes and heart disease . Furthermore , compared with whole , unprocessed carbohydrate Refined Carbohydrates Refined carbohydrates include sucrose , or table sugar , high fructose corn syrup and any foods containing these ingredients such as soda pop , processed syrups , jellies , preserves , pastries and desserts . The other major source of refined carbohydrates in your diet may be foods made with refined cereal grain flours . Compared to whole foods containing unrefined carbohydrates , refined carbohydrate foods tend to have a higher glycemic index , which is essentially the relative ability of a food to raise your blood glucose level . In this regard , regular consumption of refined carbohydrates will Nutrient Loss The refinement of wheat serves as an excellent example . Whole - grain wheat berries are milled to grind off the outer bran layers and germ to produce flour with a finer texture and extended shelf life . In this process , most of the fiber , essential fatty acids , vitamin E , B vitamins and essential minerals are removed . Countless other known and undiscovered phytonutrients are also lost . Although a few of the major B vitamins and iron are added back to the flour to produce enriched flour , the nutritional quality of refined wheat flour Thermic Effect The thermic effect of food , also called specific dynamic action or diet - induced thermogenesis accounts for about 10 percent of your daily total energy expenditure . Meals that are more complex , which require more work by your gastrointestinal tract and other digestive organs , greater enzyme production and more secondary metabolism in your liver have a higher energetic cost than less complex meals . Your energy expenditure due to a thermic effect after consuming a refined carbohydrate or processed food meal may be only about one - half of that after consuming a whole - food meal Weight Gain Excessive consumption of refined carbohydrates will tend to increase your fat mass , body weight and body mass index , or BMI , which is a measure of your fatness . Refined carbohydrate foods are rapidly digested and absorbed , and they tend to elevate your blood glucose level very quickly . This causes your pancreas to produce more insulin to prevent your blood glucose from getting too high , which sets up a scenario for your liver to secrete triglyceride - rich lipoproteins and subsequent triglyceride deposition in your fatty tissues . In turn , an increase in your References ( 6 ) The American Journal of Clinical Nutrition : Increased Consumption of Refined Carbohydrates and the Epidemic of Type 2 Diabetes in the United States β An Ecologic Assessment The American Journal of Clinical Nutrition : Glycemic Index , Glycemic Load , and Chronic Disease Risk β A Meta - Analysis of Observational Studies Journal of Comparative Physiology B β Biochemical , Systemic , and Environmental Physiology : Specific Dynamic Action β A Review of the Postprandial Metabolic Response Comparative Biochemistry and Physiology A β Molecular and Integrative Physiology : Specific Dynamic Action β A Century of Investigation Food and Nutrition Research : Postprandial Energy Expenditure in Whole - Food and Processed - Food Meals β Implications for Daily Energy Expenditure The American Journal of Clinical Nutrition : Factors Influencing Variation in Basal Metabolic Rate Include Fat - Free Mass , Fat Mass , Age , and Circulating Thyroxine but Not Sex , Circulating Leptin , or Triiodothyronine Resources ( 4 ) The Mayo Clinic β Nutrition and Healthy Eating : Whole Grains β Hearty Options for a Healthy Diet The Whole Grains Council : Overview of the Science of Whole Grains The Journal of Nutrition : Decreases in Dietary Glycemic Index Are Related to Weight Loss Among Individuals Following Therapeutic Diets for Type 2 Diabetes Centers for Disease Control and Prevention : Body Mass Index About the Author Michael Peluso is a semi - retired scientist in the field of nutritional biochemistry . He received his M.S. in nutrition from the University of California , Davis and Ph . D . in nutrition from the University of Missouri . Peluso ' s work has appeared in scholarly publications such as the " Journal of Nutrition , " " Lipids " and " Experimental Biology and Medicine . " Cite this Article | [
"Refined Carbohydrates",
"Metabolism",
"chemical reactions"
] |
http://healthyeating.sfgate.com/effects-excess-black-tea-10610.html | The Effects of Excess Black Tea Written by Lana Billings - Smith ; Updated December 09 , 2018 Made from the leaves of the Camellia sinensis plant , black tea has a number of health benefits , but too much black tea can cause certain side effects . If you are pregnant or have a pre - existing medical condition , drinking too much black tea can put you at risk . Despite the soothing nature of black tea , the key here is moderation in consumption . Caffeine Intake The Linus Pauling Institute states that black tea contains between 42 and 72 milligrams of caffeine per 8 - ounce serving . While this is less than coffee , it is also more than green tea . The range in caffeine content is because of variation between different types of black tea and how long the tea is allowed to steep . Ingesting up to 250 milligrams of caffeine per day is considered safe for adults as long as you maintain an otherwise healthy lifestyle . This is the equivalent of about 5 cups of tea per day . If Side Effects The side effects of drinking too much black tea include difficulty sleeping , headaches , nervousness , diarrhea , irritability , irregular heart rate , confusion , heartburn , tremors in your extremities and possibly convulsions . These side effects are all a result of the caffeine content in black tea . If you are used to drinking black tea regularly - - particularly in larger quantities - - you may develop a physical and psychological dependence on the beverage , again , primarily due to the caffeine content . According to the Linus Pauling Institute , drinking between 3 How Much to Drink ? While black tea is considered safe to drink daily , according to MedlinePlus , drinking more than 5 cups of black tea per day can cause unwanted side effects due to the caffeine content of black tea . For example , if you are pregnant or breast - feeding , you may want to restrict your consumption to only 2 cups per day as taking in more caffeine than this can cause complications . Thus , while black tea is safe for adults to drink , too much will create complications . Or Try Decaf If caffeine consumption is a serious concern for you , you can consider trying decaffeinated black tea . Decaffeinated black tea contains a maximum of 0.4 percent caffeine per dry weight . When choosing a decaffeinated black tea , try to get one that is decaffeinated using a carbon dioxide process rather than one using ethyl acetate , as the former process conserves more of the natural flavor and health benefits of black tea . References ( 3 ) MedlinePlus : Black Tea Linus Pauling Institute : Tea MedlinePlus : Caffeine in the Diet About the Author Lana Billings - Smith has been writing professionally since 1997 . She has been published in the " Montreal Gazette " and the " National Post . " She also teaches and lectures at McGill University . A certified personal trainer , she holds a Bachelor of Arts with a specialization in leisure sciences and a minor in therapeutic recreation . Cite this Article | [
"Excess Black Tea"
] |
http://healthyeating.sfgate.com/excess-protein-diet-do-6196.html | What Does Excess Protein in the Diet Do ? Written by Jan Annigan ; Updated December 07 , 2018 Related Articles 1 What Happens if You Consume More Protein Than You Burn ? 2 Three Problems Associated With Too Much Protein Intake 3 Does Eating Protein Before Bed Help Boost Metabolism ? 4 Daily Protein Intake for Active Women Your body does not maintain a store of excess amino acids , the building blocks of protein , and you must therefore include high - quality protein in your daily diet . This nutrient contributes to muscle growth , circulatory health , tissue repair , enzyme and hormone synthesis and the development of a robust immune system . However , taking in more protein than your body can assimilate , especially over an extended period of time , can have negative consequences . Contribute to Your Fat Stores Once your daily protein needs are met , your body has two options for dealing with any excess protein it encounters from your diet . If your calorie intake is low that day , your cells can convert excess amino acids to molecules that can burn as fuel . On the other hand , if you consume plenty of calories , your body has no choice but to convert the extra protein to fatty acids and store them in your adipose tissue . While building fat stores can be helpful from an evolutionary perspective , increasing your body fat may Put You At Risk of Deficiencies If excess protein in your diet displaces other nutritious foods , you may risk a deficiency of one or more essential nutrients . For optimal health , you need to consume a variety of complex carbohydrates , heart - healthy fats and foods that contribute necessary vitamins and minerals . Additionally , plant - based foods can offer fiber and phytochemicals to improve digestive health and potentially lower your chances of developing disease . Although protein - rich foods can include some of these other nutrients , you may not get enough of all of them to fully support your Increase Your Grocery Bill Including more protein in your diet than your body needs can be costly . Protein - rich foods , especially from animal sources or supplements , may be more expensive than carbohydrate - or fat - rich foods , and this can add an unnecessary expense if your body is converting excess protein to fuel or fat stores . If you are in good health , your daily protein needs range from 0.8 to 2.0 grams for each kilogram you weigh , depending on your physical activity and fitness goals . Taking in more than this amount is not only Myths About High Protein Intake Contrary to popular belief , eating more protein wo n ' t add muscle to your body . Protein provides building blocks for lean tissue growth , but only if you also engage in stength - training exercise . While doing so , protein should make up 10 to 35 percent of your daily calories , according to the Academy of Nutrition and Dietetics , and more is n ' t helpful . Carbohydrates and fat are also important for increasing muscle mass . Another common myth is that protein will ideally derive from meat . While lean meats can References ( 1 ) Run Injury Free with Jeff Galloway / Tips from Nancy Clark : Protein Power : The Truth About Supplements About the Author A writer since 1985 , Jan Annigan is published in " Plant Physiology , " " Proceedings of the National Academy of Sciences , " " Journal of Biological Chemistry " and on various websites . She holds a sports medicine and human performance certificate from the University of Washington , as well as a Bachelor of Science in animal sciences from Purdue University . Cite this Article | [
"Protein",
"Diet",
"robust immune system"
] |
http://healthyeating.sfgate.com/fats-affect-body-3440.html | How Fats Affect Your Body Written by Arielle Kamps ; Updated December 27 , 2018 Three main types of dietary fat exist - - unsaturated , saturated and trans - - and no two affect your body and health in the same way . Aside from helping your body absorb fat - soluble vitamins , dietary fat influences your heart health and your risk of Type 2 diabetes . Being aware of the different types of fat and their affects on your body can help you make dietary choices that will keep you strong and healthy . Unsaturated Fats Monounsaturated and polyunsaturated are the healthy types of fa that can improve cholesterol levels , decreasing your risk for cardiovascular disease according to MayoClinic . com . Monounsaturated fats - - found in nuts , avocados and olive oil - - promote better sugar control and insulin levels . Polyunsaturated fats include omega - 3 and omega - 6 fatty acids , which are essential fats your body needs . Eating a diet that includes good sources of polyunsaturated fat can lower your blood pressure , protect against irregular heartbeats and lower your risk for Type 2 diabetes , according Saturated Fat Saturated fat is a type of fat that comes mainly from animal products , such as meat and dairy products , as well as coconut and palm oils . This type of fat is unhealthy for your body and may increase your risk of Type 2 diabetes , according to MayoClinic . com . It may also increase your risk of heart disease by increasing your LDL , or " bad , " cholesterol . The National Institutes of Health reports that saturated fat is the main dietary cause of high LDL cholesterol . Decreasing your risk of heart disease Trans Fat Trans fat is the most unhealthful type of fat , according to the Center for Young Women ' s Health . MayoClinic . com states that trans fat can both increase your LDL cholesterol and decrease your HDL , or " good , " cholesterol , thus increasing your risk of heart disease . Additionally , consuming trans fat can increase the inflammation in your body , which may increase your risk of cardiovascular disease and Type 2 diabetes , and it can lead to insulin resistance , according to the Harvard School of Public Health . Harvard also reports Recommendations For a healthy body , between 20 and 35 percent of your total daily calories should come from fat . With 9 calories per gram of fat , this would equal between 44 and 78 grams total fat per day , based on a 2,000 - calorie diet . To decrease your risk of heart disease , the Dietary Guidelines for Americans 2010 recommends replacing the saturated fat in your diet with monounsaturated and polyunsaturated fats and limiting your saturated fat intake to less than 10 percent of your daily calories . Since trans fat is the most unhealthy type References ( 5 ) MayoClinic . com : Dietary Fats : Know Which Types to Choose Center for Young Women ' s Health : Dietary Fat and Cholesterol Harvard School of Public Health : Fats and Cholesterol : Out With the Bad , In With the Good MedlinePlus : Fat U.S. Department of Agriculture : Dietary Guidelines for Americans , 2010 About the Author Arielle Kamps is a registered and licensed dietitian with a master of science degree in nutrition from Case Western Reserve University . She counsels clients on a wide range of nutrition - related issues , including weight loss , cardiovascular health , sports nutrition and diabetes management . Cite this Article | [
"Fats",
"Unsaturated Fats",
"Saturated Fat"
] |
http://healthyeating.sfgate.com/flush-sodium-out-system-10150.html | How to Flush Sodium Out of the System Written by Jill Corleone , RDN , LD ; Updated December 02 , 2018 Related Articles 1 Side Effects of Ingesting Too Much Salt 2 Do Fingers Get Fatter From Eating Salt ? 3 What Will Make Your Sodium Levels Drop ? 4 High Sodium & Water Retention Whether it β s from overindulging at a party or mindlessly eating a bag of chips while watching a new show , nothing is more uncomfortable than not being able to button your pants from water bloat . Excess sodium is usually the culprit . Holding onto too much sodium not only causes fluid retention , but may also increase blood pressure . To restore balance , and feel more comfortable in your pants , flush sodium out of your system by upping your water intake and eating high - potassium foods . Drink Your Water Your kidneys are responsible for getting rid of sodium in your urine . Drinking more water increases urine production and helps flush out excess sodium . On average , adults need 8 to 12 cups of water a day to replace normal losses , which means you may need to drink more to get rid of the extra sodium in your system . To stay on target , fill a 64 - to 96 - ounce container with water to drink throughout the day to make sure you get what you need to flush the sodium . Eat Water - Rich Foods Drinking more than 12 cups of water in a day may be difficult . To supplement water intake and help decrease sodium in your body , you β ll also want to include foods with a high water content . Fruits and vegetables - - such as strawberries , oranges , apples , lettuce , cucumbers and peppers - - make good choices . Also , oatmeal made with water , yogurt , fruit smoothies and low - sodium soups can up your fluid intake to assist in flushing sodium . Benefits of High - Potassium Foods In addition to water , you can also flush sodium by adding more potassium to your diet . Potassium and sodium work together to maintain fluid balance , and when potassium intake is high , it helps your body excrete more sodium . Foods high in potassium include bananas , potatoes , oranges , tomatoes , strawberries , avocados and beans . If your kidney function is compromised , you may need to be careful about eating too many high - potassium foods and should discuss it with your doctor first . Health Consequences of Too Much Sodium Making a few changes to your diet can help get rid of excess sodium in a pinch , but if your diet is chronically high in sodium , you β ll have more problems than buttoning up your pants . A high - sodium diet is linked to high blood pressure and an increased risk of stroke and heart attack . To cut back on sodium in your diet , limit your intake of processed foods , like fast food and chips , and instead eat fresh foods such as fruits , vegetables , whole grains and meats prepared without References ( 4 ) Harvard Health Publications : Potassium and Sodium Out of Balance Asia Pacific Journal of Clinical Nutrition : Food Data Chart - Water Clemson University : Fluid Needs American Heart Association : How Potassium Can Help Control High Blood Pressure About the Author Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food , nutrition and health with anyone who ' ll listen for almost 20 years . Her work has been featured on the Huffington Post , Diabetes Self - Management and Working Mother . Cite this Article | [
"Flush Sodium",
"Drinking more water",
"High-Potassium Foods"
] |
http://healthyeating.sfgate.com/foods-decrease-alcohol-craving-7835.html | What Foods Decrease an Alcohol Craving ? Written by Karen Curinga ; Updated December 12 , 2018 Related Articles 1 Natural Supplements to Curb Drinking Alcohol 2 Chocolate & Dopamine 3 Can Taking Vitamin D Help Boost Serotonin Levels ? 4 Drinking Alcohol & Blood Glucose Level If you ' re trying to quit drinking alcohol , but finding the cravings hard to deal with , one of several things may be happening . You may be experiencing withdrawal symptoms and desire an escape from unpleasant feelings , such as depression and anxiety . Cravings can also be triggered by learned associations to people , places or situations . Willpower and understanding your triggers can help . Surprisingly , eating certain foods can also aid you in keeping alcohol cravings under control . Complex Carbohydrates Low blood sugar , or glucose levels , can induce a craving for alcohol . If your body is used to consuming excess alcohol , it may crave alcohol as a readily available form of fuel . Eating simple carbohydrates , such as sugar and processed foods , causes your blood sugar levels to quickly rise , giving you a sugar rush , then causing sugar levels to drop , which can induce craving . Instead , eat fiber - rich complex carbohydrates , such as whole - grain breads and cereals , legumes and fresh fruits and vegetables , Dopamine - Enhancing Foods According to Dr . Domenic Ciraulo of Boston Medical Center , alcohol causes a chemical imbalance in the brain involving the neurotransmitters dopamine and serotonin . While alcohol initially leads to an increase in dopamine , chronic alcohol consumption eventually causes dopamine levels to fall , leading to a more anxious craving for alcohol and requiring larger amounts of alcohol to get the same effect . Bananas and sunflower seeds are effective in raising dopamine levels . Caffeine can trigger dopamine release in your body for a short time , but results in a drop in the long term . Vegetables and Fruits Fill your daily diet with fresh vegetables and fruits . These plant - based foods are packed with fiber , which aids your body in maintaining a stable blood sugar level , helping to curb alcohol craving . In addition , these nutrient - rich foods help strengthen your immune system and protect your liver , which are both negatively impacted when you consume excess alcohol . Eating a diet rich in fresh fruits and vegetables helps replace essential vitamins that your body loses through malabsorption when drinking alcohol , helping to prevent vitamin deficiencies . L - Glutamine - Containing Foods L - glutamine is an amino acid that helps improve your brain functioning . Along with glucose , it ' s one of the main fuels for your brain cells . It improves your ability to sleep , decreases anxiety and reduces cravings . According to the Breining Institute , L - glutamine decreases sugar cravings and your desire for alcohol and is useful for recovering alcoholics . L - glutamine is easily destroyed by cooking . Fresh , raw spinach and parsley are good sources . Consult your physician before taking a glutamine supplement , since ammonia accumulation in References ( 1 ) Rice University : Sports Med Web : Antioxidants and Free Radicals About the Author Karen Curinga has been writing published articles since 2003 and is the author of multiple books . Her articles have appeared in " UTHeath , " " Catalyst " and more . Curinga is a freelance writer and certified coach / consultant who has worked with hundreds of clients . She received a Bachelor of Science in psychology . Cite this Article | [
"Alcohol Craving",
"anxiety",
"Willpower"
] |
http://healthyeating.sfgate.com/fructose-sucrose-simple-carbs-8304.html | Are Fructose & Sucrose Simple Carbs ? If you have already blacklisted dietary carbs , think again . All living cells rely on them to get their energy , and your body is no exception . Your muscles and brain specifically require carbs as their primary fuel . The weakness and light - headedness that often accompany fasting illustrate that fact . However , unlike complex carbs , simple carbs like fructose and sucrose offer the advantage of providing quick energy due to their rapid digestion in your body . Fructose : the Basics Simple carbs contain one or two sugar molecules ; fructose can boast of being the sweetest of them all , even though it is one of the smallest in size . You may also know fructose as levulose or fruit sugar , since it primarily occurs in fruits . Honey and the corn syrup in soft drinks and processed foods also provide dietary fructose . Regardless of its source , fructose ' s structure is the same : a single six - carbon ring unit that qualifies it as a monosaccharide . Sucrose : the Basics Sucrose differs from fructose in that it ' s a disaccharide , or two - unit sugar . Glucose and fructose link together to form the simple carb that you may better know as common table , beet or cane sugar . Like all sugars , it adds flavor to foods and often finds its way to your palate through processed foods or drinks . Georgia Highlands College ranks sucrose second in sweetness after fructose . Absorption and Digestion Digestion begins in your mouth as you chew food , which prepares it for further breakdown and absorption in the intestine . Unlike complex carbs , however , fructose and sucrose move through your mouth and stomach unbroken . Not until sucrose reaches the upper region of your small bowel does it meet sucrase , the enzyme that specifically breaks it down to glucose and fructose units . As a single - unit sugar , fructose requires no digestion . Fructose and glucose both enter your bloodstream via special protein channels in the brush border cells that line your small Simple Carb Functions Except for indigestible fiber , your body ultimately metabolizes all carbs into glucose to fuel itself . Each gram yields 4 kilocalories of energy ; Georgia Highlands College recommends a daily carb intake of 130 grams . When your carbohydrate supply does not meet its needs , your body first turns to protein as an energy source and subsequently starts using fats . As your body switches from a carb - burning to a fat - burning mode , it starts producing ketones as alternate fuel . A drawback is that excess ketones can become toxic and damage organs . References ( 4 ) Georgia Highlands College : Carbohydrates Georgia State University : Carbohydrates Georgia State University : Carbohydrates Lippincott ' s Illustrated Reviews : Biochemistry ; Pamela C . Champe , Ph . D . et al . About the Author Suzanne Fantar has been writing online since 2009 as an outlet for her passion for fitness , nutrition and health . She enjoys researching and writing about health , but also takes interest in family issues , poetry , music , Christ , nature and learning . She holds a bachelor ' s degree in biological sciences from Goucher College and a MBA in healthcare management from the University of Baltimore . Photo Credits Cite this Article | [
"Fructose",
"Sucrose",
"Carbs"
] |
http://healthyeating.sfgate.com/fruits-vegtables-good-low-sugar-intake-2148.html | Fruits & Vegetables Good for Low Sugar Intake Written by Aglaee Jacob ; Updated December 06 , 2018 Fruits and vegetables all contain some sugar . If you are following a very low - sugar or low - carbohydrate diet , avoid starchy vegetables such as potatoes , sweet potatoes and other root vegetables , as well as large servings of fruits , dried fruits and fruit juices . Choose fruits and vegetables that contain less sugar and less carbohydrates to get the fiber , vitamins and minerals you need . Berries If you want to keep your sugar intake low but still want to eat fruits , berries are your best option . Most of the carbohydrates found in berries are fiber and very little is sugar . For example , a serving of 1 / 2 cup of raspberries has only 2.7 grams of sugar and the same portion of strawberries has 3.5 grams of sugar . Blueberries have slightly more sugar , with about 7.4 grams per 1 / 2 cup , but this is still less than half of what is found in a typical serving of fruit Cruciferous Vegetables Cruciferous vegetables include broccoli , cauliflower , kale , bok choy , cabbage and Brussels sprouts . All of these vegetables are very nutritious , while having a very low sugar content . For example , 1 cup of cooked cauliflower florets contains only 1.12 grams of natural sugar , and the same amount of broccoli contains 1.08 grams of sugar . You can include generous servings of these vegetables in your stir - fries , soups and salads without having to worry about your sugar intake . The high fiber content of cruciferous vegetables can help you feel full Leafy Greens All leafy green vegetables contain barely any sugar , on average less than 0.5 grams per cup raw . You can opt for any type of lettuce , such as Romaine lettuce , iceberg lettuce , arugula or red leaf lettuce , or choose spinach , collard greens or Swiss chard to prepare low - sugar salads . Choose a salad dressing or vinaigrette that is free of added sugar , or prepare one with olive oil and sugar - free balsamic vinegar . Many leafy greens can also be used in omelets or stir - fries . Mushrooms , Tomatoes and Radishes Most non - starchy vegetables have very low sugar contents and can be consumed liberally on a sugar - free diet . You can eat a whole cup of raw mushrooms , an entire medium tomato and a few radishes for under 5 grams of natural sugars . Cucumber , zucchini , green beans , carrots and bell peppers also have very low sugar and high fiber contents , so they wo n ' t influence your blood sugar levels significantly . References ( 7 ) USDA and USDHHS : Dietary Guidelines for Americans 2015 to 2020 USDA National Nutrient Database for Standard Reference : Raspberries , Raw USDA National Nutrient Database for Standard Reference : Strawberries , Raw USDA National Nutrient Database for Standard Reference : Blueberries , Raw USDA National Nutrient Database for Standard Reference : Bananas , Raw USDA National Nutrient Database for Standard Reference : Cauliflower , Cooked , No Salt USDA National Nutrient Database for Standard Reference : Broccoli , Cooked , No Salt About the Author Aglaee Jacob is a registered dietitian . She has experience working with people who have diabetes , cardiovascular disease , hypertension and obesity issues . Jacob obtained a bachelor of science and a master of science , both in nutrition , from Laval University in Quebec City , Canada . Cite this Article | [
"Fruits",
"Vegetables",
"Low Sugar Intake"
] |
http://healthyeating.sfgate.com/happens-eat-raw-soybeans-11856.html | What Happens if You Eat Raw Soybeans ? Written by Sharon Perkins ; Updated November 27 , 2018 Many plant foods are perfectly safe to eat raw , but soybeans are n ' t among them . Some of the components found in raw soybeans can cause short term digestive problems , as well as possible long - term health issues . Cooking or fermentation neutralizes some of the negative side effects raw soybeans could have on your health . Lectin Effects Soybeans contain lectins , glycoproteins that bind to carbohydrates in cells . This can damage the cells or lead to cell death in the gastrointestinal tract . Lectins may bind to the intestinal walls , damaging the cells and affecting nutrient absorption as well as causing short - term gastrointestinal side effects . Unlike most proteins , lectins are n ' t broken down by enzymes in the intestine , so the body ca n ' t use them . Lectins can affect the normal balance of bacteria in the intestine and the immune system in the digestive tract . Saponins in Soybeans Saponins , another component found in soybeans , can cause side effects if you eat soybeans raw or cooked , because cooking does n ' t break down this toxin like it does lectins . Enzymes used in fermentation , however , can break down saponins . Like lectin , saponins can damage the cells of the intestines if eaten in large amounts . Saponins also impart a bitter taste to raw soybeans . Cooking methods can leach some of the saponins out of the soybeans , removing the bitter taste . Protease Inhibitors Raw soybeans contain proteins called protease inhibitors , which block the actions of certain enzymes . Eating raw soybeans can block the pancreatic enzyme elastin , which breaks down proteins in meat for digestion . Since protease inhibitors are heat - sensitive , boiling soybeans at 212 degrees F for 15 to 30 minutes improves their nutritional value , according to the textbook " Food Safety and Toxicity . " Potential Side Effects Lectins and saponins in raw soybeans can cause acute nausea , gas , abdominal pain , diarrhea or vomiting . In large amounts , ingestion could lead to weight loss , failure to thrive or death . Raw soybeans could cause long - term damage to organs and tissues if you ingest them in large amounts . Lectins in raw soybeans can also cause agglutination , or clumping , in red blood cells , which can lead to hemolytic anemia and jaundice . Several components in raw soybeans , including lectins and saponins , could also affect thyroid function , References ( 1 ) Townsend Letters for Doctors : Dietary Lectins : Blood Types and Food Allergies About the Author A registered nurse with more than 25 years of experience in oncology , labor / delivery , neonatal intensive care , infertility and ophthalmology , Sharon Perkins has also coauthored and edited numerous health books for the Wiley " Dummies " series . Perkins also has extensive experience working in home health with medically fragile pediatric patients . Cite this Article | [
"Raw Soybeans",
"Saponins",
"Lectins"
] |
http://healthyeating.sfgate.com/having-much-vitamin-anything-body-4799.html | Does Having Too Much Vitamin A Do Anything to Your Body ? In 1913 , a group of Arctic explorers shot a polar bear and made a stew out of its liver , heart and kidneys . All 19 men fell ill , experiencing drowsiness , severe headaches , vomiting and peeling skin . Researchers who cited this account in 1942 explained that a polar bear ' s liver contains about six times the amount of vitamin A that a human body can safely tolerate , evidence that taking in too much vitamin A can be toxic . Recommendations The Institute of Medicine recommends that women get 700 micrograms of vitamin A per day and that men get 900 micrograms . Women who are pregnant or breast - feeding should get 770 and 1,300 micrograms a day , respectively . A slightly higher intake is usually safe , but the IOM , which has set the tolerable upper intake limit of vitamin A at 3,000 micrograms per day , warns against taking too much . Dangers of Accumulation Because vitamin A is a fat - soluble nutrient , your body stores excess amounts of it in your liver . Large amounts can accumulate and increase pressure on your cranium , causing headaches , dizziness , nausea , skin irritation , joint and bone pain or death , according to the National Institutes of Health . An overdose this severe is usually a result of taking too many supplements containing preformed vitamin A , or retinol , rather than getting it from food . Liver damage from vitamin A toxicity can be irreversible . Birth Defects Pregnant women should not take megadoses of vitamin A . Taking more than the UL can cause birth defects , including eye , skull and heart malformations , according to researchers from the Boston University School of Medicine , who published a study in " New England Journal of Medicine " in 1995 . Babies born to women who took more than 10,000 international units , or 3,000 micrograms , of vitamin A per day , were more than twice as likely to have birth defects as those whose mothers took the recommended daily amount of 5,000 IUs , or Food Sources The safest way to get enough vitamin A is through food , rather than from synthetic supplements . It is found in a variety of foods , so most people find it easy to increase their intake . A baked sweet potato , a 3 - ounce serving of beef liver , 1 / 2 cup of cooked spinach or carrots each gives you more than your daily value for this nutrient , as does a slice of pumpkin pie . Cantaloupe , red peppers , mangoes , black - eyed peas , dried apricots and broccoli are also rich References ( 4 ) Biochemical Journal : The Vitamin A Content and Toxicity of Bear and Seal Liver Institute of Medicine : Dietary Reference Intakes National Institutes of Health : Vitamin A New England Journal of Medicine : Teratogenicity of High Vitamin A Intake About the Author Maia Appleby is a NASM - certified personal trainer with more than 15 years of experience in the fitness industry . Her articles have been published in a wide variety of print magazines and online publications , including the Gale Encyclopedia of Nursing and Allied Health , New Moon Network and Bodybuilding . com . Photo Credits carrots image by AGITA LEIMANE from Fotolia . com Cite this Article | [
"Dangers of Accumulation",
"Vitamin A"
] |
http://healthyeating.sfgate.com/health-benefits-eating-brussels-sprouts-4461.html | What Are the Health Benefits of Eating Brussels Sprouts ? Written by Sara Ipatenco ; Updated December 14 , 2018 Related Articles 2 What Are the Benefits of Eating Kiwi Fruit ? 3 How Healthy Is Eggplant ? 4 What Are the Health Benefits of Cooked Collard Greens ? Brussels sprouts are n ' t among the most well - loved vegetables . But as a member of the nutritionally potent cruciferous family , they ' re worth a place in your healthy diet . Not only are Brussels sprouts a good source of protein , iron and potassium , but they also offer other benefits that can boost your overall health . Vitamin C Vitamin C is essential for normal growth and development . The nutrient keeps your immune system strong and helps maintain the health of your skin , teeth and gums . Vitamin C protects your cells from damage as well , which can reduce your risk of heart disease and cancer . A 1 / 2 - cup serving of Brussels sprouts contains 48 milligrams of vitamin C , which is about 50 percent of what men need each day and about 65 percent of what women need on a daily basis . Fiber The average diet contains far less than the 25 to 30 grams of fiber needed for good health , according to the University of Maryland Medical Center . Fiber keeps your digestive system working normally , encourages regular bowel movements and prevents constipation . Fiber also helps reduce cholesterol levels , which can lower your risk of heart disease and stroke . A 1 / 2 - cup serving of Brussels sprouts supplies 2 grams of fiber . Folate Often called folic acid , folate is a B vitamin that is present in large doses in leafy green vegetables . Folate aids in the formation of the neural tube and can help prevent certain birth defects such as spina bifida and cleft palate . It also plays a role in the formation and maintenance of DNA . Folate might reduce your homocysteine levels , which may reduce your risk of heart disease , according to MayoClinic . com . One - half cup of Brussels sprouts provides 47 micrograms of folate . This translates to about 12 percent of Antioxidants and More Brussels sprouts contain phytonutrients called organosulfur compounds , which have antioxidant properties . These beneficial compounds help protect your cells from oxidative stress , a type of damage that can harm your DNA . A report published in Recent Patents on Endocrine , Metabolic and Immune Drug Discovery notes that these same compounds also have some cancer - fighting properties and anti - inflammatory benefits . Preparation Suggestions Steam Brussels sprouts just until they are tender to help retain as many of their beneficial nutrients as possible . Drizzle steamed Brussels sprouts with olive oil and fresh garlic for a nutrient - dense side dish . Chop cooked Brussels sprouts and add them to a tossed green salad , pasta sauce or soup . Saute Brussels sprouts with onions and garlic and use the combination as a tasty and nutritious topping for grilled steak or pork chops . References ( 6 ) U.S. Department of Agriculture : Brussels Sprouts , Cooked , Boiled , Drained , Without Salt University of Maryland Medical Center : Vitamin C University of Maryland Medical Center : Fiber MayoClinic . com : Folate Journal of Food Science : Heat Treatment of Brussels Sprouts Retains Their Ability to Induce Detoxification Enzyme Expression In Vitro and In Vivo Recent Patents on Endocrine , Metabolic and Immune Drug Discovery : The antioxidant properties of organosulfur compounds ( sulforaphane ) . About the Author Sara Ipatenco has taught writing , health and nutrition . She started writing in 2007 and has been published in Teaching Tolerance magazine . Ipatenco holds a bachelor ' s degree and a master ' s degree in education , both from the University of Denver . Cite this Article | [
"Brussels Sprouts",
"Health Benefits"
] |
http://healthyeating.sfgate.com/health-benefits-jalapeno-peppers-4880.html | What Are the Health Benefits of Jalapeno Peppers ? Written by Sylvie Tremblay , MSc ; Updated November 21 , 2018 Related Articles 1 Is the Jalapeno Pepper Good for You ? 2 How Much Potassium Is in a Jalapeno ? 3 What Are the Benefits of Eating Habaneros ? 4 Are Habaneros Good for Your Health ? You probably already load up on red , green , orange and yellow sweet bell peppers β but if you ' re bypassing the unassuming green jalapenos beside them , you ' re missing out on a ton of health benefits . Most vegetables are a concentrated source of nutrients , but jalapenos are especially rich in a few nutrients your body will definitely appreciate . Read on to find out why you should add more jalapeno fire to your food and how to do it . Vitamin C Many vegetables offer vitamin C , and jalapenos are no exception . Just one cup of the sliced peppers supply 107 milligrams of vitamin C , which is enough to meet your daily recommended intake for the day . Vitamin C is best known as an antioxidant , which means it plays a crucial role in preventing cell damage caused by certain environmental toxins , plus reactive compounds called free radicals . But it ' s also important for your metabolism , supports healthy teeth , gums and bones , and even plays a role in brain function . Vitamin A Adding jalapenos to your meals is also an easy and delicious way to add more vitamin A to your diet . Vitamin A plays an important role in your immune system , so getting enough of this nutrient helps your body effectively fight off germs and other pathogens . It ' s also involved in your visual system , is especially important for night vision , and facilitates new cell growth . A cup of sliced jalapeno boasts 970 international units of vitamin A β about one - third of the recommended daily intake for men and about 40 percent Capsaicin That fire you feel when you bite into a jalapeno ? That ' s responsible for some of the pepper ' s health benefits . That heat comes from a chemical called capsaicin , which has been linked to natural pain - relieving properties . Some preliminary studies show that capsaicin might also make food more filling . So loading up your meals with a low - cal spicy food like jalapenos may make it easier to meet your weight loss goals , even though more research is required to understand how well it works . There ' s also Eating More Jalapenos Even if you do n ' t currently have much tolerance for spicy foods , the best way to build up your tolerance is simply to eat more of them β assuming you do n ' t have a health condition , like acid reflux , that means you need to avoid spicy fare . Try adding pickled jalapenos to your salads , or remove the seeds and white pith and add chopped jalapeno to your wraps , soups , salads and casseroles . Add a slice or two of jalapeno to your morning smoothie . It ' s especially References ( 4 ) USDA National Nutrient Database : Jalapenos , Raw Linus Pauling Institute : Vitamin C Linus Pauling Institute : Vitamin A University of Maryland Medical Center : Cayenne About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , and health . Cite this Article | [
"Jalapeno Peppers",
"Health Benefits",
"capsaicin"
] |
http://healthyeating.sfgate.com/health-dryroasted-peanuts-5577.html | Health Facts on Dry - Roasted Peanuts Written by Sylvie Tremblay , MSc ; Updated November 21 , 2018 Related Articles 1 Healthy Nuts & Seeds 2 Nutrient Composition in Cashews 3 Salt Almonds 4 How Much Fiber in Sliced Almonds ? Once shunned for their high fat content , nuts are now getting the credit they deserve for their nutritional benefits and can fit into virtually any healthy diets . And while peanuts are n ' t technically nuts , they share many of the same nutritional benefits and occupy the same " niche " in your diet . Snacking on dry - roasted peanuts can help you feel satisfied between meals , and you ' ll get some nutrients , like iron , that will help sustain your energy levels . The Nutrition Basics If you ' re looking for a low - cal snack , an ounce of peanuts can fit the bill . Each ounce contains 160 calories β which is within a " healthy " calorie range for snacking . Most of those calories come from 13 grams of fat , but some of them come from peanuts ' 7 grams of protein and 5 grams of carbs . Do n ' t let the high fat content scare you off though β peanuts get their fat from healthy unsaturated fatty acids , so they ' re a welcome addition to A High - Protein Snack for Satiety One of peanuts ' biggest nutritional benefits is their protein content . Protein supplies amino acids : compounds that your body uses to maintain healthy muscle , a robust immune system and strong and elastic skin and hair . It ' s also relatively slow to digest ( compared to carbohydrates ) to keep you full longer after you eat , so you are n ' t tempted to go back for more snacks before your next meal . Protein also has a high thermic effect β which means it burns more calories during digestion than fat or carbs β Packed with Iron for Energy Dry - roasted peanuts are n ' t exactly a mega - source of vitamins and minerals β like , say , kale or broccoli β but they are a good source of iron . That makes them a great snack for supporting your active lifestyle , since iron is crucial for feeling alert and energized . Iron actually helps you generate energy by helping to support your cells ' metabolism , but it ' s also important for carrying oxygen to your cells and tissues via the red blood cells in your bloodstream . Lack of oxygen can make you feel drained , tired and sleepy β so getting a good supply of oxygen ( thanks to iron ) can keep you feeling active . An ounce of peanuts has about 2.5 milligrams of iron , which works out to roughly one - third of the iron needs for men and 14 percent of the needs Eating More Dry Roasted Peanuts Of course , dry - roasted peanuts ' portability makes them perfect for snacking , and keeping an ounce of them in your bag or office drawer can help you conquer a snack craving without hitting the vending machine . Peanuts are also great in healthy recipes . Add peanuts and cacao nibs to homemade energy bars for " chocolate and peanut butter " flavor , or add chopped peanuts to your Greek yogurt or oatmeal for satisfying crunch . Alternatively , add your fave spices to dry roasted peanuts and grind them in a food processor or blender to make your own flavored peanut butter . Peanut butter made with cinnamon and vanilla , or pumpkin pie spice , are sure to please . References ( 3 ) USDA NND : Dry Roasted Peanuts United Nations University : Effect of different levels of carbohydrate , fat and protein intake on protein metabolism and thermogenesis Linus Pauling Institute : IRon About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , and health . Cite this Article | [
"Dry-Roasted Peanuts",
"Health Facts",
"Nutrition Basics"
] |
http://healthyeating.sfgate.com/healthy-food-good-brain-development-babies-during-pregnancy-2193.html | Healthy Food for Good Brain Development for Babies During Pregnancy The diet of an expecting mother can impact the health of her child , not only during the child ' s early years , but also in adulthood , according to a review published in 2008 in " The New England Journal of Medicine . " An expectant mother should eat the most nutritious foods during pregnancy to promote optimal development of her child ' s brain and to give her baby the best start in life . Dark Leafy Greens Folate is a B vitamin crucial for the prevention of neural tube defects and ensuring your baby ' s brain and spinal cord develop normally . You can increase your folate intake by including leafy green vegetables and citrus fruits in your diet , although a dietary supplement may be necessary to reach the recommended level . Always accompany your meals with a salad of leafy greens and spinach or end your meal with an orange to get more folate in your diet . Ask your doctor to determine whether a supplement is necessary to get adequate amounts . Liver Most expecting mothers do not have sufficient iron stores to supply adequate oxygen in the blood circulating to the growing fetus and placenta . Include one or two weekly servings of liver in your diet to boost your iron intake , in addition to providing your growing baby ' s brain with vitamin A , vitamin D , B vitamins and a variety of other important nutrients . Red meat , oysters and the dark meat of chicken are also good sources of the easily absorbed form of iron called heme iron . If you are vegetarian , consult your Fatty Fish The importance of omega - 3 fatty acids to prevent cardiovascular diseases is well - known , but these essential fats also contribute to the development of the brain of your growing baby . The omega - 3 fats found in fish , called EPA and DHA , are more efficiently used in humans compared to those found in vegetable sources , such as the ALA in flaxseeds . Although ALA can be converted into EPA and DHA , the conversion process if very inefficient in humans . Aim for at least two to three weekly servings of cold - Egg Yolks Choline is one of the most recently discovered B vitamins and was first recognized as an essential nutrient by the Institute of Medicine in 1998 . Eighty - six percent of women are deficient in choline , according to integrative medicine practitioner Chris Kresser . Choline is one of the many nutrients essential to the optimal development of your child ' s brain . Egg yolks , but not egg whites , are the best source of choline . Include weekly servings of eggs in your diet if you are expecting . The cholesterol found in egg yolks is also References ( 5 ) Mark ' s Daily Apple : 5 Primal Superfoods For Fertility And Pregnancy HealthCastle . com : Pregnancy Diet and Nutrition MayoClinic . com : Pregnancy Diet Cholesterol - and - Health . com : Statins for Pregnant Women The New England Journal of Medicine : Effect of In Utero and Early - Life Conditions on Adult Health and Disease About the Author Aglaee Jacob is a registered dietitian . She has experience working with people who have diabetes , cardiovascular disease , hypertension and obesity issues . Jacob obtained a bachelor of science and a master of science , both in nutrition , from Laval University in Quebec City , Canada . Photo Credits Two orange egg yolks isolated on black . image by Mauro Rodrigues from Fotolia . com Cite this Article | [
"Brain Development",
"Healthy Food",
"Egg Yolks"
] |
http://healthyeating.sfgate.com/healthy-simple-breakfast-bread-eggs-8384.html | Healthy , Simple Breakfast With Bread and Eggs Written by Paula Martinac ; Updated November 21 , 2018 Breakfast can present a challenge . Cold cereal may leave you cold ; Danish pastries and donuts do n β t supply the long - lasting energy you need to power through the morning ; and carb - heavy bagels can lie like a lump in your stomach . When you want a nutritious morning meal that will hold you until lunch , eggs and toasted bread offer a hearty option . This healthy combination is also versatile , with so many ways to dress it up or down that you can enjoy it several times a week , depending Nutrition in Eggs and Bread With just 140 calories , two eggs for breakfast provide you with 12 grams of quality protein , or 24 percent of the daily value for this nutrient on a 2,000 - calorie diet . Additions like cheese , milk and vegetables will raise the calorie count . Two eggs also supply generous amounts of micronutrients , like 15 to 35 percent of the DV for several B vitamins and 25 percent of the minerals selenium and choline . A slice of whole - wheat bread weighs in at 76 calories with 4 grams of protein ; using butter or jam lifts the calorie count . Whole grain varieties of bread offer the additional benefit of fiber , which helps fill you up and keep your GI tract running smoothly . Keep It Simple For busy weeks , cook a half - dozen hard - boiled eggs on the weekend and refrigerate them . You β ll have the basis of a quick breakfast for three of your work days , and you only have to toast the bread . Boost the protein content of your eggs - and - bread breakfast by smearing a tablespoon of almond butter β or other nut butter β on your toast . Or try smashing a quarter of an avocado on your toasted bread for some healthy unsaturated fat . Take It Up a Notch When you have a little more time in the morning , quickly scramble two eggs in a dash of olive oil and serve them sandwich - style on a toasted whole - grain English muffin . The muffin adds 140 calories to your morning count , while an optional slice of cheddar cheese comes in at 115 calories . A dash of hot sauce kicks up the flavor . In about the same amount of time , you can treat yourself to poached eggs on toast . To up the nutritional value , chop some baby spinach onto the muffin before topping it with the eggs , and sprinkle Parmesan cheese and black pepper on top for a healthier version of " eggs Florentine . β A Simple Omelet Omelets take more prep work , but they offer the advantage of putting veggies into your morning meal . Colorful vegetables like bell peppers have negligible calories but provide essential vitamins like A and C . Keep it simple by buying pre - sliced mushrooms and peppers and sautΓ©ing them in a bit of olive oil . A tablespoon of milk makes your eggs fluffy , while dried or fresh chopped herbs like chives or thyme boost the flavor . If you want cheese in your omelet , add a quarter - cup of crumbled feta for 90 more calories Eggs and Cholesterol If you β re worried that eggs for breakfast will put your heart at risk , rest easy . While eggs are high in dietary cholesterol , their effect on cholesterol levels appears to be minimal . The Mayo Clinic reports that healthy individuals can enjoy up to seven whole eggs in a week . According to the Egg Nutrition Center , a wealth of studies shows that egg consumption wo n β t increase risk of heart disease . But if you ' re still worried about cholesterol , ditch the yolks and use egg whites instead . While References ( 8 ) Egg Nutrition Center : Eggs Nutrition Facts Panel USDA National Nutrient Database : Bread , Whole Wheat , Toasted USDA National Nutrient Database : English Muffin , Whole Grain USDA National Nutrient Database : Cheese , Cheddar USDA National Nutrient Database : Crumbled Feta Cheese USDA National Nutrient Database : Rye Sliced Bread Mayo Clinic : Eggs : Are They Good or Bad for My Cholesterol ? Egg Nutrition Center : Egg Nutrition Basics About the Author Paula Martinac is a nutrition educator , writer and coach . She holds a Master ' s of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition . Her areas of research interest include stress , weight management and women ' s health . Cite this Article | [
"eggs-and-bread",
"Breakfast",
"Nutrition"
] |
http://healthyeating.sfgate.com/importance-vitamins-body-5846.html | The Importance of Vitamins To Your Body Overview Vitamins allow your body to grow and develop . They also play important roles in bodily functions such as metabolism , immunity and digestion . There are 13 essential vitamins , including vitamins A , C , D , E , and K and B vitamins such as riboflavin and folate . According to the U.S. National Library of Medicine , the best way to meet your vitamin needs is to eat a balanced diet containing a variety of foods . If you ca n ' t meet your needs through food alone , you may require dietary supplements . Does Vitamin D Accumulate in Your System ? As a fat - soluble vitamin , vitamin D in excess is not flushed from your body through urine . Although your body can become toxic from excessive supplemental intake , the toxicity does not derive from vitamin D β rich foods or sun exposure , according to the Office of Dietary Supplements . The maximum amount of vitamin D that adults can safely obtain from supplements is 4,000 international units ( IU ) per day . If you exceed this limit , the excess vitamin D stays in your blood , causing adverse effects such as unintentional weight loss Does the Skeletal System Produce Vitamin D ? Foods , dietary supplements and sun exposure provide vitamin D . Getting sufficient amounts - - 600 IU daily for most adults - - is vital for overall health . Your skeletal system requires vitamin D because the vitamin facilitates calcium absorption , a key for healthy bones and development . Your liver , not your bones , produces vitamin D in response to the sun ' s ultraviolet rays . Valuable food sources of this vitamin include cod liver oil , seafood , such as salmon and tuna , and fortified juices and dairy products . Eggs , margarine Is There a Vitamin Good for the Digestive System ? Like the rest of your body , your digestive system requires all essential vitamins and minerals . B vitamins and vitamin C , however , play particularly valuable roles in digestive health , says Dr . Chris Iliades , a physician and contributing health writer for EveryDayHealth . com . The B vitamin folate , or folic acid , is linked with a reduced risk for colon cancer . Vitamin B1 , also called thiamine , helps your body convert carbohydrates into energy during digestion . Vitamin B3 , or niacin , allows for normal breakdown of carbohydrates , fats How Long Does a Daily Dose of Vitamin D Stay in Your System ? Vitamin D is present in your body tissues and blood . Although you obtain vitamin D from foods , your body also produces it in response to sun exposure . Vitamin D in your bloodstream appears in blood tests and has a relatively long circulating life of about 30 days , according to the Office of Dietary Supplements . In other words , if you consume vitamin D β rich foods or supplements today , a portion will likely stay present in your body for one month . The length of time vitamin D remains in your body tissues remains How Long Before Vitamin D Gets Into the System ? Vitamin D enters your system at varying rates depending on its source and other factors such as your overall health and whether vitamin intake is paired with other nutrients and foods . Vitamin D researchers estimate that 5 to 30 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice per week on your arms , legs or back without sunscreen is enough for your body to synthesize the vitamin D you need , says the Office of Dietary Supplements . Vitamin D from foods and supplements enters your liver and fatty tissue during digestion . Although Does the Lymphatic System Carry Fat - Soluble Vitamins ? Your lymphatic system is a network of ducts , vessels , nodes and organs that produce and transport lymph , a clear , yellowish fluid containing white blood cells , from your body tissues to your bloodstream . It also transports fat - soluble vitamins , including A , D , E and K . After you eat , fat - soluble vitamins are absorbed into fat globules that travel through your lymphatic system to your small intestine and into circulating blood . They are then stored in body tissues . How Long Do Vitamins & Zinc Stay in the Body System ? Your body does not store water - soluble vitamins - - B vitamins and vitamin C - - because they dissolve in bodily fluids . Eating a variety of healthy foods , such as fruits , vegetables , fish and whole grains , each day helps prevent deficiencies . Fat - soluble vitamins , which include A , D , E and K , circulate in your blood . Your body also stores many of them in your body tissues , and these stores last for three months in a well - nourished person , according to Mark Brandt , References ( 8 ) Office of Dietary Supplements : Vitamin D Fact Sheet EveryDayHealth . com : Essential Vitamins for Digestive Health National Digestive Diseases Information Clearinghouse : Your Digestive System and How It Works Mayo Clinic : Digestion : How Long Does it Take ? Medicine . net : Water Soluble Vitamins Versus Fat Soluble Vitamins Rose - Hulman Institute of Technology : Vitamins and Coenzymes ; Mark Brandt Office of Dietary Supplements : Zinc Fact Sheet U.S. National Library of Medicine : Vitamins About the Author August McLaughlin is a health and sexuality writer , podcast host and author of β Girl Boner : The Good Girl β s Guide to Sexual Empowerment β ( Amberjack Publishing , 2018 ) . Her articles appear in DAME Magazine , Cosmopolitan . com , the Huffington Post and more , and she loves connecting with readers through her blog and social media . augustmclaughlin . com | [
"dietary supplements",
"Importance",
"Vitamins"
] |
http://healthyeating.sfgate.com/lists-foods-causes-clogged-arteries-10697.html | What Lists of Foods Are the Causes of Clogged Arteries ? Written by Anne Danahy ; Updated December 12 , 2018 The adult heart pumps approximately 2,000 gallons of blood each day through an amazing , 60,000 - mile - long network of arteries , veins and capillaries . Arteries are the blood vessels that carry oxygenated blood away from the heart to every organ in the body . In healthy individuals , arteries are clear , and blood can flow smoothly , but occasionally over time , they may develop a buildup of fatty deposits or plaque , commonly known as hardened or clogged arteries . Blame It on the Bad Fat The medical term for clogged arteries is atherosclerosis , and it β s a major risk factor for heart attack or stroke , because clogged and hardened arteries may restrict blood flow to some parts of the brain or heart . Sometimes the plaque buildup is hereditary , but often , it β s related to diet . Eating too many foods that are high in saturated or trans ( bad ) fats can raise cholesterol levels , and excess cholesterol gets deposited in the arteries , causing atherosclerosis . Foods that have lots of cholesterol but are low in Where to Find Sat Fat Saturated fats are usually solid at at room temperature and occur mostly in animal - based foods , like high - fat meats and dairy products . Meats with the most saturated fat include steak , hamburger , bacon , sausages , ribs , chicken or turkey skin and many deli meats . Lean meats like skinless turkey or chicken , fish or most cuts of pork are lower in fat and healthier alternatives . Creamy , rich dairy products like cream , whole milk , cheese , ice cream and butter might taste good , but they β re also very high in saturated fat . Switch to 1 percent or nonfat milk or yogurt and lowfat cheese to eliminate or reduce saturated fat . Do n β t forget to keep an eye on foods like chowders , pizza or Mexican dishes loaded with real cream and cheese . In general , cooking oils are unsaturated and fairly heart healthy , with a few exceptions . Coconut , palm kernel and palm oils are plant - based oils that are very saturated and often used in cooking or baked products . Use liquid oils like olive or canola instead . Steer Clear of Trans Fat , Too Trans fat , also known as partially hydrogenated oil , is formed when hydrogen is added to liquid oil to make it solid . Food manufacturers favor it because it β s inexpensive and lasts a long time . Fortunately , its use is declining , thanks to new legislation that bans the use of trans fats in food . The rule wo n ' t be fully implemented until 2018 , though , which means you ' ll need to scan the label in the meantime . Be a Label Reader The best way to identify any packaged foods with saturated or trans fat is to check the food label . Choose foods that have zero grams of trans fat and no partially hydrogenated oil in the ingredients list . Keep saturated fat grams as low as possible . The American Heart Association recommends limiting saturated fat to less than 7 percent of calories ( about 16 grams a day , if you eat a 2,000 - calorie diet ) and trans fats from packaged foods to zero to reduce your risk of atherosclerosis . References ( 3 ) Cleveland Clinic : Heart Facts Harvard School of Public Health β - The Nutrition Source : Fats and Cholesterol β Out With The Bad , In With the Good American Heart Association : Trans Fats Q&A Resources ( 1 ) American Heart Association : Meet the Fats About the Author Anne Danahy is a Boston - based RD / nutritionist who counsels individuals and groups , and writes about healthy eating for wellness and disease management . She holds a Bachelor of Arts from the University of Notre Dame , and a Master of Science in food and nutrition from Framingham State University in Massachusetts . Cite this Article | [
"Foods",
"Clogged Arteries"
] |
http://healthyeating.sfgate.com/long-vitamin-supplements-last-bottle-11224.html | How Long Do Vitamin Supplements Last in the Bottle ? Written by Julie Christensen ; Updated December 12 , 2018 Check the expiration date on your vitamin supplements for the first indication of how long they ' ll last . Vitamin supplements typically bear an expiration date of a year or so from the time they ' re manufactured . If you store them properly , they should stay potent for at least this long . After the expiration date , you can still expect to use them without harm , but there ' s no guarantee on potency . The Potency Factor Using vitamins that have passed their expiration date is n ' t likely to hurt you , but it might not help you much , either . Vitamins tend to lose their potency over time - - by as much as 20 percent to 40 percent . Some nutrients , such as folic acid and vitamin B - 12 , lose around 10 percent of their potency after six months , according to the United Natural Products Alliance . Vitamin A loses around 40 percent of its potency after the same amount of time . Some manufacturers add more nutrients Type of Supplement How shelf - stable your vitamin supplements are depends , in part , on the type of supplement you use . Solid vitamin supplements tend to keep their potency longer than liquid supplements . Gel capsules may become brittle and crack even though the ingredients inside them are still potent . Keep Them Safe For the longest potency , store vitamin supplements in their original container - - preferably a dark or opaque container . Store them in a cool , dry , dark place , such as a drawer or kitchen pantry . Some vitamin supplements should be stored in the refrigerator , so always read the label first . Avoid storing vitamin supplements in warm places , such as over the refrigerator or microwave , or in humid conditions , such as the bathroom medicine cabinet . Both of these environments reduce potency and shelf life . Discard any vitamins that have Discard Old Vitamins Do n ' t dump old vitamins down the drain or straight into the trash , advises the U.S. Environmental Protection Agency . Dumping them down the drain potentially pollutes water , while putting them in the trash makes them accessible to children , pets and wildlife . Instead , put old vitamins in a plastic container with a lid . Cover the vitamins with an undesirable material , such as used coffee grounds or kitty litter . Place the lid on the plastic container and put the container in a trash bag . Tie the trash bag securely . References ( 2 ) The Dr . Oz Show : 10 Myths About Vitamin Supplements U.S. Environmental Protection Agency : Dispose of Medicines , Vitamins and Other Supplements Properly About the Author Julie Christensen is a food writer , caterer , and mom - chef . She ' s the creator of MarmaladeMom . org , dedicated to family fun and delicious food , and released a book titled " More Than Pot Roast : Fast , Fresh Slow Cooker Recipes . " Cite this Article | [
"Vitamin Supplements",
"The Potency Factor",
"Discard Old Vitamins"
] |
http://healthyeating.sfgate.com/lose-weight-fish-8003.html | How to Lose Weight With Fish Written by Andrea Cespedes ; Updated December 06 , 2018 Eat more fish to boost your weight loss . A study published in the International Journal of Obesity in 2007 showed that including fish may make a difference on the scale . Overweight men who ate 5 ounces of salmon or cod three times a week for eight weeks lost 2.2 more pounds after a month than the men who did not add fish to their low - calorie eating plans . All fish is high in protein , but some types contain more fat than others . This does n ' t mean you should steer clear of the naturally fatty versions , however . The fat in fish , such as salmon and mackerel , is good for your health - - and your weight loss . For fish to fit into your weight - loss plan , you have to know how to incorporate it to prevent you from undoing all its benefits . Prepare fish by baking , broiling or steaming and serve with a squeeze of fresh citrus or a yogurt - based sauce to keep the calories down . Keep in mind the following strategies for incorporating fish into a weight loss plan . Select Sushi With Care Raw fish , vegetables and rice make for a healthy meal . But many sushi rolls include more than these low - calorie , healthy ingredients . Avoid rolls made with mayonnaise - - often masked in " spicy " sauces - - cream cheese and crunchy bits . Tempura fried rolls or rolls with fried ingredients also undermine your goal to lose weight . Ask for low - sodium soy sauce to go with your rolls or sashimi . Regular soy sauce is high in sodium and wo n ' t necessarily make you gain weight , but could cause you to retain water and keep you from seeing downward movement of the scale . Say Farewell to Fried Fish Frying is a popular , and tasty , way to prepare fish , but it loads up the calorie count and does n ' t promote your weight - loss goals . Take for example , a 3 - ounce serving of white fish , such as croaker or pollock . If you fry the fish , it contains 188 calories and almost 11 grams of fat , most of it from the frying oil . But if you bake or broil the fish , it provides just half the calories - - 94 - - and 1 gram of Sprinkle baked fish with salt and chili powder , paprika , onion powder or garlic powder before cooking to add flavor . Move Away From Mayo A tuna salad sandwich is a way to fit a serving of fish in at lunchtime , but it may not be a wise weight - loss move . Classic tuna salads are made with loads of mayonnaise , which contains unhealthy fats and excess calories . Use your classic tuna salad recipe , but sub low - fat plain yogurt for the mayo to save calories . Alternatively , mix drained , canned tuna with white beans , lemon juice and a splash of olive oil to serve over a bed of greens . Mayo also shows up in the common fish condiment of tartar sauce , too . If you choose cocktail sauce instead , you ' ll spend just 30 calories per 2 tablespoons rather than the 110 calories found in 2 tablespoons of tartar sauce . References ( 6 ) Academy of Nutrition and Dietetics : Sushi Basics USDA : Fish , croaker , Atlantic , cooked , breaded and fried USDA : Fish , pollock , Alaska , cooked , dry heat USDA : Cocktail Sauce USDA : Tartar Sauce International Journal of Obesity : Randomized trial of weight - loss - diets for young adults varying in fish and fish oil content About the Author Andrea Cespedes earned her nutrition credentials from the Nutrition Therapy Institute in Denver , Colorado . She ' s also a personal trainer , master yoga instructor , run coach , group fitness instructor and Ironman triathlete . Cite this Article | [
"Lose Weight",
"With Fish",
"International Journal of Obesity"
] |
http://healthyeating.sfgate.com/many-calories-teenage-boy-need-1871.html | How Many Calories Does a Teenage Boy Need ? Written by Erin Coleman , R.D. , L.D. ; Updated December 14 , 2018 Teenage boys require adequate calories each day to grow and develop at a healthy pace . However , overeating can cause obesity in teen boys . The U.S. Department of Agriculture reports that while 15 percent of U.S. families are unable to acquire adequate foods to meet their nutritional needs , 32 percent of children and adolescents are overweight or obese . The amount of of calories teenage boys require each day depends on their size , growth rate , age and activity level . Sedentary Teens Sedentary teenage boys engage in only light physical activity associated with day - to - day living . The U.S. Department of Agriculture estimates that sedentary boys age 9 to 13 need about 1,600 to 2,000 calories per day and sedentary teenage boys ages 14 to 18 require about 2,000 to 2,400 calories each day . Moderately Active Teens Teenage boys who are moderately active participate in physical activity equivalent to walking 1.5 to 3 miles per day . According to the USDA , moderately active boys age 9 to 13 need about 1,800 to 2,200 calories per day and moderately active teenage boys ages 14 to 18 require about 2,400 to 2,800 calories each day . Active Teens Active teenage boys engage in physical activity equivalent to walking more than 3 miles per day . Based on USDA estimates , active boys ages 9 to 13 require 2,000 to 2,600 calories per day and active teenage boys ages 14 to 18 need about 2,800 to 3,200 calories each day . Teenage Athletes Teenage boy athletes may require significantly more calories than active teenage boys depending on the sport they play , their workout regimen and the length of their workouts . According to TeensHealth , teenage athletes may require 2,000 to 5,000 calories per day depending on how active they are . Individualized Meal Plans Counting calories can be tedious and time consuming , especially for teens . Meal plans are often helpful for teenage boys who are trying to meet their daily calorie needs . The USDA β s Daily Food Plan can help estimate a teenage boy β s individualized calorie requirements and creates a free , customized meal plan for him . For example , a 2,800 - calorie meal plan consists of 10 ounces of grains , 2.5 cups of fruits , 3.5 cups of vegetables , 3 cups of dairy products , 7 ounces of protein foods such as meat References ( 3 ) U.S. Department of Agriculture : Dietary Guidelines for Americans 2010 TeensHealth : A Guide to Eating for Sports U.S. Department of Agriculture : Daily Food Plan About the Author Erin Coleman is a registered and licensed dietitian . She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator . Her articles are published on various health , nutrition and fitness websites . Cite this Article | [
"Teenage Boy",
"Calories",
"U.S. Department of Agriculture"
] |
http://healthyeating.sfgate.com/many-carbohydrates-ear-corn-8719.html | How Many Carbohydrates Are in an Ear of Corn ? Written by Sandi Busch ; Updated December 07 , 2018 Related Articles 1 Do Carrots Have Starch ? 2 Benefits of Eating Sweet Corn 3 Health Facts of White Sweet Corn 4 Do Carrots Have Carbs or Sugar in Them ? You β ll find corn on the list of starchy vegetables , which means it has about three times more carbohydrates than non - starchy vegetables . Its high carbohydrate content provides energy in the form of natural sugars and complex starches . An ear of corn also supplies essential dietary fiber that keeps your system regular and lowers your risk of cardiovascular disease . Total Carbohydrates One large ear of sweet , yellow corn has 25 grams of total carbohydrates . Men and women both need to consume about 130 grams of carbohydrates daily , so eating one ear supplies 19 percent of your daily allowance . Your body relies on carbohydrates for the energy that sustains your muscles and organs , especially your brain , but this is a large amount to get from just one item of food . Keep track of the other carbs you eat during the day to be sure you do n ' t consume more than your body can Fiber Content One ear of yellow corn has 2.8 grams of total fiber , or 11 percent of women β s and 7 percent of men β s recommended daily allowance . Corn contains both types of fiber - - soluble and insoluble - - but about 87 percent of its total fiber consists of the insoluble type . Insoluble fiber keeps waste moving through your system and prevents constipation . Soluble fiber protects your cardiovascular healthy by binding to cholesterol and carrying it out of your body . It also slows down the absorption of carbohydrates , which helps prevent spikes Sugar and Starch One large ear of yellow corn has about 5 grams of sugar and 8 grams of complex carbs in the form of starch . However , those values may change depending on when the corn was harvested and the temperature at which it was stored . At 85 degrees Fahrenheit , about 60 percent of the sugar can convert into starch within one day . The change from sugar to starch affects the corn β s flavor , but both are valuable for your metabolism because your body digests them into the simple sugar used for energy . The Other Nutrients in Corn While corn is definitely a starchy veggie , you ' ll get more than carbs out of each cob . Corn also supplies a significant amount of vitamin A , a nutrient that supports healthy eyesight and promotes good immunity . You ' ll also get some vitamin C , a powerful antioxidant , and smaller amounts of potassium and B vitamins . References ( 5 ) USDA Nutrient Database : Corn , Sweet , Yellow , Cooked , Boiled , Drained , Without Salt National Heart , Lung , and Blood Institute : Food Exchange Lists University of Minnesota Extension : Sweet Corn ( Vegetable Crop Management ) Iowa State University : Role of Carbohydrates Oklahoma Cooperative Extension Service : Dietary Fiber About the Author Sandi Busch received a Bachelor of Arts in psychology , then pursued training in nursing and nutrition . She taught families to plan and prepare special diets , worked as a therapeutic support specialist , and now writes about her favorite topics β nutrition , food , families and parenting β for hospitals and trade magazines . Cite this Article | [
"corn",
"Carbohydrates",
"Fiber"
] |
http://healthyeating.sfgate.com/mean-milk-not-fortified-6662.html | What Does It Mean if Milk Is Not Fortified ? Written by Meg Campbell ; Updated December 06 , 2018 In the early history of commercial milk production , the only choice consumers had to make was how many bottles they wanted the milk man to deliver . All milk was whole , unfortified and non - homogenized , meaning the cream rose to the top and could be skimmed off and used separately or shaken back into the milk . Manufacturers devised a practical way of adding vitamins to milk in 1932 . Now , federal law requires most types of milk to be fortified . It Does n ' t Have Added Vitamin A Because vitamin A is fat - soluble , it β s largely lost with the removal of milkfat . Consequently , unfortified , reduced - fat milk , also known as 2 percent , is significantly lower in vitamin A - - 36 percent lower , according to USDA data - - than unfortified whole milk . When left unfortified , low - fat milk , or 1 percent , and fat - free milk , or skim , do n β t provide significant amounts of vitamin A . For this reason , producers are required to fortify reduced Or Added Vitamin D Like vitamin A , vitamin D is fat - soluble , meaning the small amount provided by whole milk is mostly lost when milkfat is removed . Because milk is the primary source of calcium in the American diet , it β s often fortified with vitamin D to help promote calcium absorption . By law , reduced - , low - and fat - free milks must be fortified with vitamin D at a level of at least 400 international units per quart , or 1,600 international units per gallon . Although it β s not required , many . . .But It Still Has Other Nutrients While unfortified milk may not have all the nutrients found in its fortified counterpart , it still has some . Unfortified milk is still a great source of calcium , a mineral which not only builds strong bones , but also promotes good nerve health . You ' ll also get plenty of protein , which can power up your immune system , keep your skin strong and promote muscle growth after each workout . Considerations In general , the four types of milk are nutritionally comparable apart from the amount of fat and number of calories they contain . About 50 percent of the calories in whole milk come from fat , whereas reduced - fat and low - fat milk get 35 percent and 23 percent of their calories from fat , respectively . Only about 5 percent of the calories in fat - free milk come from fat . Regardless of its fat content , vitamin - fortified milk provides about 10 percent and 30 percent of the daily values for vitamins A References ( 9 ) Dairy Farmers of Washington : Milk Varieties USDA Nutrient Data Laboratory : Milk , Whole , 3.25 % Milkfat , Without Added Vitamin A and Vitamin D Wellness Foods A to Z ; Sheldon Margen , M.D. , et al . Encyclopedia of Healing Foods ; Michael Murray , N.D. , et al . USDA Nutrient Data Laboratory : Milk , Whole , 3.25 % Milkfat , With Added Vitamin D USDA Nutrient Data Laboratory : Milk , Reduced Fat , Fluid , 2 % Milkfat , Without Added Vitamin A and Vitamin D USDA Nutrient Data Laboratory : Milk , Reduced Fat , Fluid , 2 % Milkfat , With Added Vitamin A and Vitamin D USDA Nutrient Data Laboratory : Milk , Lowfat , Fluid , 1 % Milkfat , With Added Vitamin A and Vitamin D USDA Nutrient Data Laboratory : Milk , Nonfat , Fluid , With Added Vitamin A and Vitamin D ( Fat Free or Skim ) About the Author Based just outside Chicago , Meg Campbell has worked in the fitness industry since 1997 . She β s been writing health - related articles since 2010 , focusing primarily on diet and nutrition . Campbell divides her time between her hometown and Buenos Aires , Argentina . Cite this Article | [
"Milk",
"Fortified",
"bottles"
] |
http://healthyeating.sfgate.com/much-meat-need-day-nutritionally-3643.html | How Much Meat Do You Need a Day Nutritionally ? Written by Sandra King ; Updated December 06 , 2018 You do n β t need any meat in your diet to stay healthy . It β s the nutrients within the meat that your body requires , and you can get those from a variety of other food sources . But if you ca n β t imagine leaving meat off the menu entirely , do n β t . If , however , you β d rather fill your plate with meatless delights , do . The trick for either option , or a combination of both , is finding the right balance . The Health Benefits of Meat Meat contains many of the basic nutrients your body needs to grow or repair tissue at the cellular level . The proteins in meat , for instance , act as building blocks for your muscles , bones , skin , blood and cartilage . Protein is also vital to the creation of hormones and enzymes your body uses to function , such as the thyroid hormone that helps regulate your digestion , heart rate and mood . Along with fat and carbohydrates , proteins also provide the fuel ( calories ) your body requires for peak performance . Meat also includes a healthy dose of B vitamins , including niacin , thiamine , riboflavin , B - 6 and B - 12 . These essential nutrients help build healthy blood cells , keep your nervous system functioning properly and assist your body in rebuilding tissue . Other vital nutrients in meat include : Iron , which carries oxygen in the blood . Zinc , which helps your immune system function . Magnesium , which is used in building bones and releasing energy from your muscles . If you add seafood to your nutrition plan β 8 ounces spread over a week β you β ll gain the health benefits of EPA and DHA . These omega - 3 fatty acids are found in seafood and may help decrease your risk of developing heart disease . The Basics of Including Meat in Your Diet Meat contains many essential nutrients and can be a healthy addition to your diet . It β s also relatively high in calories and saturated fats , the type your doctor likely prefers you to avoid because it may contribute to high LDL ( bad cholesterol ) levels and other issues , such as heart disease . To minimize the potential health risks associated with meat and avoid the high calorie count , choose lean cuts and keep your intake reasonable . If you β re following a basic 2,000 - calorie - per - day diet , for instance Lean beef includes round steaks and roasts , top loin , top sirloin , chuck shoulder and arm roasts . Lean ground beef is 92 percent lean or higher . For lean pork , choose pork loin , tenderloin or center loin . Ham is also lean , but often includes a high salt content because of the curing process . Boneless and skinless chicken breasts and turkey cutlets are your leanest poultry options . You can also add diversity to your diet by including some of the old meats that are new again , such as bison or buffalo meat . This ultra - lean protein is gaining in popularity as a tasty , low - fat alternative to beef . Meats to avoid or greatly limit in your diet because of their high - fat and high - calorie content include ground beef that β s 75 percent to 85 percent lean , regular sausage , hot dogs , bacon and some poultry , such as duck . Your cooking method matters as well . Frying your meat in shortening or other solid fats , such as butter , bacon grease , or duck fat , increases the calorie count and adds extra saturated fat to your daily intake . Instead , toss your thinly sliced meat lightly in olive Going Meatless Beans , peas , soy products , nuts and seeds can provide many of the same nutrients as meat and can be used to replace the meat in your meals several times a week , or always if you eat a variety of these foods in the right amounts . A quarter cup of cooked black , kidney , pinto or white beans , for instance , equals an ounce of protein . Seven walnut halves , 1 tablespoon of peanut butter or 1 / 2 ounce of sunflower seeds gives you the same amount of protein as an ounce of cooked , skinless chicken or turkey breast . Use these flavorful foods as meat substitutes rather than in addition to meat at a meal . Try a salad with walnuts or garbanzo beans , meatless chili with kidney or pinto beans , or beans and rice to satisfy your hunger and your taste buds . Whether you choose to eat meat every day or only occasionally , it β s a healthy addition to your diet when you follow a few basic principles . References ( 3 ) Choose MyPlate : Nutrients and Health Benefits Choose MyPlate : All About the Protein Foods Group Harvard Health Publishing Harvard Medical School : How much protein do you need every day ? About the Author Sandra King uses her life experience as a small business owner , single parent , community volunteer and obsessive traveler to write about a variety of topics . She holds degrees in communication and psychology and has earned certificates in medical writing , business management and landscape gardening . She uses her writing skills to inform her audience of the many interesting adventures available in life and provides tips for growing beyond the challenges you β ll meet along the way . Cite this Article | [
"meat",
"Amino Acids",
"Healthy Eating"
] |
http://healthyeating.sfgate.com/much-salt-naturally-vegetables-8949.html | How Much Salt Is Naturally in Vegetables ? Written by Susan Lundman ; Updated November 21 , 2018 While the amount of salt in vegetables varies depending on which vegetable you look at , all vegetables are naturally low in sodium . In fact , some veggies have so little salt that they are defined as sodium free by the U.S. Food and Drug Administration . As long as you choose fresh vegetables over other types , you ' re assured of getting the most nutrition and the least amount of salt in your diet . Tip All fresh vegetables contain very little salt naturally , with some classified as sodium free , others defined as very low sodium and the rest called low sodium . Sodium Versus Salt Food manufacturers and governmental agencies us the terms sodium and salt interchangeably , but they are different chemically . Sodium is a naturally - occurring mineral and is just one of the components of salt . Salt is the common term for the crystal - like chemical called sodium chloride , abbreviated as NaCl . Like sodium , salt also occurs naturally in the ocean and other places in nature . Think of the Great Salt Lake or Bonneville Salt Flats , both located in Utah . Sodium - Free Veggies If a vegetable contains less than 5 milligrams of sodium in each serving , typically about 1 / 2 to 1 cup , then growers and retailers can call that vegetable " sodium free . " Quite a few vegetables fall into this category , including : Corn Cucumbers Eggplants Green beans Potatoes Romaine lettuce Summer squashes Very Low - Sodium Veggies Weighing in with 35 milligrams of sodium or less , low - sodium vegetables can still help keep you well below the recommended daily amount of sodium of less than the recommended 2,400 milligrams per day . Choose among these veggies : Brussels sprouts Green and red cabbage Cauliflower Leaf lettuces Mushrooms Onions Tomatoes Tip The recommended daily limit of 2,400 milligrams of sodium translates into about one teaspoon of salt . To figure out your own sodium intake , use labels printed on prepared foods , such as breads , pastries or canned sauces and vegetables , along with the amount of salt you add to foods when you cook . Low - Sodium Veggies You ca n ' t taste the sodium in low - sodium vegetables , and they ' re still a healthy diet choice . Vegetables with 140 milligrams or less of sodium per serving include : Bell peppers Broccoli Carrots Celery Radishes Sweet potatoes High - Salt Veggies The low salt content of fresh vegetables changes dramatically with prepared products . For example , fresh tomatoes contain 7 milligrams of sodium in a cup , while dried tomatoes contain 58 milligrams for the same amount ; the drying process concentrates the mineral . Marinara sauce made with tomatoes contains 580 milligrams of sodium in a half - cup serving . Beets cooked without salt contain 65 milligrams of sodium per half - cup serving while the same serving of pickled beets , processed with salt , contains 170 milligrams . And canned vegetables , even those labeled low salt , also have more sodium than their fresh or frozen counterparts . References ( 7 ) U.S. Food and Drug Administration : Sodium in Your Diet : Use the Nutrition Facts Label and Reduce Your Intake Fruit & Veggies More Matters : Sodium in Fruits & Vegetables Saltworks : What Is Salt ? United States Department of Agriculture : Nutrient Lists Healthaliciousness . com : Fresh Tomatoes , Marinar Sauce , Sun - dried Tomatoes USDA Nutrient Database : Beets , Cooked USDA Nutrient Database : Beets , Pickled About the Author Susan Lundman began writing about her love of cooking , ingredient choices , menu planning and healthy eating after working for 20 years on children ' s issues at a nonprofit organization . She has written about food online professionally for ten years on numerous websites , and has provided family and friends with homemade recipes and stories about culinary adventures . Lundman received her M.A. from Stanford University . Cite this Article | [
"Salt",
"Vegetables",
"Sodium Versus Salt"
] |
http://healthyeating.sfgate.com/much-sodium-average-hamburger-7064.html | How Much Sodium Is in an Average Hamburger ? Written by Sara Ipatenco ; Updated November 27 , 2018 You ' ve probably heard the health campaigns urging you to cut down on your sodium intake . In fact , most Americans consume 1,000 more milligrams of sodium per day than they should . All that sodium comes from packaged , processed and fast foods such as hamburgers . If you enjoy a juicy burger , you do n ' t have to give the food up all together . However , knowing the sodium content will help you choose or prepare a burger that ' s as low in sodium as possible . Sodium in Hamburgers The average fast food single - patty plain hamburger contains 378 milligrams of sodium . That ' s 16 percent of the daily 2,300 - milligram limit . If you follow a low - sodium diet , you should n ' t have more than 1,500 milligrams of sodium each day , so that hamburger is 25 percent of your limit . The average fast food plain double - patty hamburger has 497 milligrams of sodium . Sodium Dangers Sodium enables your nervous system to function properly and it works with potassium to help you maintain a healthy fluid balance . It ' s easy to get too much sodium in your diet , however , particularly if you eat a lot of fast or packaged foods . When your diet contains too much sodium , it increases your blood pressure , which contributes to a higher risk of heart attack and stroke . Too much sodium also increases your chances of developing kidney disease and kidney stones . Additional Sodium Sources In addition to the ground beef , the bun and condiments on your burger drive up the sodium content . The average hamburger bun contains 206 milligrams of sodium , which is about 10 percent of your daily limit . Add a tablespoon of ketchup and you ' ll increase the sodium content by 167 milligrams . A tablespoon of mustard adds 168 milligrams , and a tablespoon of mayonnaise adds 105 milligrams . A slice of cheese increases the sodium content by about 350 milligrams . The entire burger with all the fixings would have around 1,000 milligrams of Tips If you have a fast food burger , order it plain and stick to a single patty . Pass on cheese and use just a teaspoon of condiments to reduce your sodium intake . Even better , make your own burgers . A 3 - ounce serving of lean ground beef contains just 61 milligrams of sodium . Grill or broil the beef and top it with a slice of reduced - sodium cheese , which is available at most large supermarkets . Use a reduced - sodium hamburger bun , as well . Top your burger with fresh vegetables References ( 7 ) U.S. Department of Agriculture : Fast Foods , Hamburger ; Single , Regular Patty ; With Condiments and Vegetables U.S. Department of Agriculture : Fast Foods , Hamburger ; Double , Regular Patty ; With Condiments U.S. Department of Agriculture : Cheese , Pasteurized Process , American , Fortified With Vitamin D U.S. Department of Agriculture : Beef , Ground , 85 % Lean Meat / 15 % Fat , Patty , Cooked , Broiled U.S. Department of Agriculture : Sodium Content of Selected Food Per Common Measure MayoClinic . com : Sodium : How to Tame Your Salt Habit Now National Heart , Lung and Blood Institute : Tips for Reducing Sodium in Your Diet About the Author Sara Ipatenco has taught writing , health and nutrition . She started writing in 2007 and has been published in Teaching Tolerance magazine . Ipatenco holds a bachelor ' s degree and a master ' s degree in education , both from the University of Denver . Cite this Article | [
"health campaigns",
"Sodium in Hamburgers"
] |
http://healthyeating.sfgate.com/much-vitamin-k-raisins-6190.html | How Much Vitamin K Is in Raisins ? Raisins are dehydrated grapes and they ' re often added to breakfast cereal and trail mix . If you have n ' t thought much about raisins , beyond their presence in other foods , perhaps these tiny , nutritional powerhouses deserve a second glance . In addition to vitamin K , raisins also provide many other vitamins and minerals that you need for good health . Raisins A 1 / 4 - cup serving of seedless raisins contains 1.45 micrograms of vitamin K . That ' s almost 2 percent of the 90 micrograms of vitamin K that women need every day , and 1 percent of the 120 micrograms that men require each day . A miniature box of seedless raisins supplies 0.5 micrograms of vitamin K . Vitamin K The most notable role of vitamin K in your body is to help clot your blood . The nutrient might also play a role in the health of your bones . When you eat a healthy and well - balanced diet , it ' s fairly simple to get plenty of vitamin K . In addition to food , you also get small doses of vitamin K made by bacteria in your intestines , which makes it rare to have a serious deficiency . Certain health problems , such as Crohn ' s disease , celiac disease and cystic fibrosis Additional Nutrients Raisins are an impressive source of potassium , a mineral necessary for heart and muscle function . A 1 / 4 - cup serving of seedless raisins delivers 309 milligrams of potassium , which is about 7 percent of the 4,700 milligrams you need each day . You ' ll also get approximately 1 gram of protein and 1.5 grams of dietary fiber in a 1 / 4 cup of raisins . Eating raisins might encourage proper digestive function because of their fiber content , according to Michael T . Murray , author of " The Condensed Encyclopedia of Healing Serving Suggestions Many brands of raisins contain added sugar , which diminishes their healthfulness . Look for reduced - sugar versions . Pop a handful of raisins in your mouth for a nutritious and simple snack . Sprinkle raisins over a bowl of breakfast cereal or stir them into a serving of cottage cheese . Saute raisins with white wine and use the mixture as a tasty topping for grilled chicken or pork chops . Mix raisins in rice or pasta dishes . Add raisins to homemade bread and muffin batter to add not only a burst of flavor , but also References ( 5 ) U.S. Department of Agriculture : Raisins , Seedless University of Maryland Medical Center : Vitamin K MedlinePlus : Vitamin K University of Maryland Medical Center : Potassium The Condensed Encyclopedia of Healing Foods ; Michael T . Murray About the Author Sara Ipatenco has taught writing , health and nutrition . She started writing in 2007 and has been published in Teaching Tolerance magazine . Ipatenco holds a bachelor ' s degree and a master ' s degree in education , both from the University of Denver . Photo Credits raisins image by Martin Grice from Fotolia . com Cite this Article | [
"Raisins",
"Vitamin K",
"cystic fibrosis"
] |
http://healthyeating.sfgate.com/myelin-sheath-nutrition-2065.html | Myelin Sheath Nutrition Written by Sylvie Tremblay , MSc ; Updated December 06 , 2018 At any given moment during your life , millions of nerve cells in your brain are communicating with each other via small electrical impulses . Central to the conduction of these nerve impulses is myelin , a protein - and lipid - rich layer that insulates each nerve cell . The presence of myelin allows your nerves to communicate rapidly and efficiently , while damage to your myelin results in a breakdown of nerve communication , causing diseases like multiple sclerosis . Several nutrients contribute to the development and maintenance of healthy myelin , and consuming specific vitamins and minerals B - Vitamins Consuming B - vitamins contributes to healthy myelin . These nutrients play a role in the formation and maintenance of a functional myelin sheath , and deficiencies in these nutrients harm your myelin . Specifically , vitamin B - 12 , B - 5 and B - 9 deficiencies lead to a breakdown of the myelin sheath , reports the Linus Pauling Institute . Consume whole grains and eggs as sources of vitamin B - 5 ; avocados and watermelon as sources of vitamin B - 9 ; and meats , dairy products or fortified cereals as sources of vitamin Iron The essential mineral iron also plays an important role in maintaining a healthy myelin sheath . Iron helps guide the development of oligodendrocytes , specialized cells in your brain that support the function of nerve cells . Oligodendrocytes generate the proteins and lipids that help make up the myelin sheath , as well as deposit the sheath around each nerve cell . Without adequate iron , your body can not produce enough functional oligodendrocytes to allow for sufficient myelin production in your brain . Consuming enough iron also supports healthy circulation , ensuring your nerves and oligodendrocytes receive the oxygen Copper Getting enough copper , a trace essential mineral , also helps maintain healthy myelin . Since the myelin sheath is primarily composed of fats , the ability to form phospholipids proves essential to the formation and maintenance of the sheath . Copper activates cytochrome c oxidase , an enzyme important to phospholipid production . In addition , copper contributes to other aspects of your brain β s health , such as the production and metabolism of brain signaling molecules , called neurotransmitters . Consume beef liver , shellfish , nuts and lentils to boost your copper intake and support myelin Iodine Iodine , another trace essential mineral , supports your myelin . Iodine plays an essential role in the function of your thyroid gland , a hormone - producing gland that secretes thyroid hormones , which play a role in several physiological processes . Thyroid hormones help your cells activate genes , triggering the production of specific proteins . One such protein is myelin basic protein or MBP , an essential component of the myelin sheath . A severe iodine deficiency reduces the levels of thyroid hormone in your body , which in turn reduces the amount of MBP produced in References ( 6 ) Linus Pauling Institute : Micronutrients and Cognitive Function University of Maryland Medical Center : Vitamins - Introduction Linus Pauling Institute : Copper Colorado State University : Pregnancy : Thyroid Hormones and Fetal Development Linus Pauling Institute : Iodine Linus Pauling Institute : Iron About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , health and biotechnology , as well as real estate , agriculture and clean tech . Cite this Article | [
"Myelin Sheath Nutrition",
"electrical impulses",
"myelin"
] |
http://healthyeating.sfgate.com/nonfat-yogurt-vs-fullfat-yogurt-6056.html | Nonfat Yogurt Vs . Full - Fat Yogurt Written by Jill Corleone , RDN , LD ; Updated November 19 , 2018 Yogurt is rich in calcium , protein and friendly bacteria that keep your gut healthy . While nonfat yogurt is a better source of calcium and saves you calories , the full fat varieties may be better at keeping you full and helping you maintain a healthy weight . Knowing the differences between the two types of yogurt may help you decide which one makes the better fit for you . Comparing the Calories If you β re a calorie counter , you may automatically assume that nonfat yogurt makes the better lower calorie choice . But the calorie difference is very minimal . A 6 - ounce container of plain nonfat yogurt has 95 calories , while the same serving of plain full - fat yogurt has 105 calories . If flavor and mouthfeel are important to you , the extra 10 calories may be worth it , especially if it helps you get more calcium and friendly bacteria in your diet . What About the Fat It may not come as much of a surprise that one of the biggest differences between nonfat and full - fat yogurt is fat content . A 6 - ounce serving of plain nonfat yogurt is fat free , while the same serving full - fat yogurt has 6 grams of total fat and 4 grams of saturated fat . For heart health , the American Heart Association recommends you limit saturated fat intake to 6 percent of total calories , which translates into about 13 grams on a 2,000 - calorie diet . However , a 2016 prospective study Calcium and Other Nutrients One of the major nutritional benefits of yogurt is its calcium content , which is important for bone health . When comparing nonfat to full - fat yogurt , nonfat makes the better choice in this category , meeting more than 30 percent of the daily value versus a little more than 20 percent in the full - fat varieties . Nonfat yogurt is also a better source of vitamin B12 , riboflavin , potassium and zinc . Full - fat yogurt is a better source of vitamin A , but only meets 3 percent of the daily value . Full - Fat Yogurt and Weight For years , you may have heard that eating foods high in fat makes you fat . But recent research surrounding full - fat dairy products seems to say otherwise . A 2014 study published in Nutrition Research found an inverse relationship between high - fat dairy intake and obesity . Researchers are n β t quite sure why whole - fat dairy foods like full - fat yogurt help with weight control but theorize it may have something to do with satiety , which helps you eat less . References ( 5 ) MyFoodData : Plain Yogurt , Plain Nonfat Yogurt American Heart Association : Saturated Fat Nutrition Research : Whole - Fat Dairy Food Intake is Inversely Associated With Obesity Prevalence : Findings From the Observation of Cardiovascular Risk Factors in Luxembourg Study NPR : The Full - Fat Paradox : Whole Milk May Keep Us Lean The American Journal of Clinical Nutrition : Dairy Fat and Risk of Cardiovascular Disease in 3 Cohorts of US Adults About the Author Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food , nutrition and health with anyone who ' ll listen for almost 20 years . Her work has been featured on the Huffington Post , Diabetes Self - Management and Working Mother . Cite this Article | [
"Nonfat Yogurt",
"Full-Fat Yogurt"
] |
http://healthyeating.sfgate.com/nonvegetable-vitamin-k-foods-4247.html | Non - Vegetable Vitamin K Foods Related Articles 1 Foods Rich in Vitamin K2 2 Vitamin K in Prunes 3 Vitamin K in Strawberries 4 Do Men Need More Vitamin K Than Women ? Some of the vitamin K your body requires is made in the intestines , but you need more from your diet . Getting vitamin K in your daily diet is essential for blood clotting , so all wounds can heal properly . Women need 90 micrograms of daily vitamin K , while men require 120 micrograms , according to the Linus Pauling Institute . Vegetables , particularly dark green varieties , are rich in vitamin K . However , if you do n ' t like veggies or are bored eating the same things over and over , several other Fruits Blueberries are a perfect way to boost your vitamin K intake . They blend well with smoothies , make a delicious addition to yogurt or mix right into your morning cereal . One cup of blueberries has almost 30 micrograms of vitamin K . Raspberries have vitamin K as well , but not quite as much . You ' ll get about 10 micrograms of vitamin K from 1 cup of raspberries . Kiwis are another type of sweet fruit that further increase vitamin K in your diet . A medium kiwi offers 30 micrograms of the vitamin . Stewed Beans and Legumes Lima beans , which are a perfect addition to a tossed summer salad , have nearly 10 micrograms of vitamin K per 1 - cup serving . Garbanzo beans , or chickpeas - - the main ingredient in hummus - - have more than 6 micrograms per 1 cup . The same serving size of black - eyed peas has about 3 micrgrograms of vitamin K . Lentils , which are perfect for soups and stews , provide nearly 2 micrograms of vitamin K for each one - half - cup serving . Making burritos with reduced - fat refried Nuts and Seeds Dried and roasted pine nuts have more than 15 micrograms of vitamin K per 1 ounce , but they can be high in sodium . Always opt for unsalted nuts and seeds to avoid going overboard on your daily sodium allotment . One ounce of dried and roasted pumpkin or squash seeds provides more than 10 micrograms of vitamin K . A 1 - ounce serving of roasted mixed nuts that includes peanuts , has approximately 4 micrograms of vitamin K , the same amount found in 1 ounce of dried and roasted pistachios . Other Foods Several other non - vegetable foods pack additional vitamin K into your diet . One cup of cooked enriched egg noodles provides 160 micrograms of vitamin K . If you cook with margarine or spread it on your morning toast , you ' ll get vitamin K . Margarine has almost 15 micrograms of vitamin K per 1 tablespoon portion . Meats have small levels of vitamin K . Three ounces of veal has 6 micrograms , while the same amount of lamb offers more than 4 micrograms . Lean ground beef has a small amount of vitamin K , References ( 2 ) USDA National Nutrient Database for Standard Reference : Vitamin K ( Phylloquinone ) ( mcg ) Content of Selected Foods per Common Measure , Sorted by Nutrient Content Linus Pauling Institute : Vitamin K About the Author Melodie Anne Coffman specializes in overall wellness , with particular interests in women ' s health and personal defense . She holds a master ' s degree in food science and human nutrition and is a certified instructor through the NRA . Coffman is pursuing her personal trainer certification in 2015 . Photo Credits Almond , pine nuts ( cedar ) , cashew close - up image by Anna Sedneva from Fotolia . com Cite this Article | [
"vitamin K",
"blood clotting",
"Linus Pauling Institute"
] |
http://healthyeating.sfgate.com/normal-amount-body-fat-man-woman-should-have-7932.html | What Is the Normal Amount of Body Fat a Man or Woman Should Have ? Written by Robert Hughes ; Updated December 07 , 2018 Related Articles 1 Why Is BMI Important ? 2 What Happens When Women Drop Below 5 % Body Fat ? 3 Tell How Many Pounds of Fat You Need to Lose 4 What Does a BMI of 24 Mean ? There is no accredited body fat percentage for men or women ; rather , there is an optimal health range depending on your level of fitness , age and weight goals . Fat is responsible for absorbing nutrients and insulating organs - - it also converts into energy in the event that food sources are limited , or as fuel during rigorous exercise . Having a high percentage of body fat means you are of low fitness with an increased risk of heart disease , diabetes and cancer . However , having too little body fat carries similar health risk Normal Body Fat for Men The World Health Organization takes into account age groups to determine a healthy body fat range . The healthy range for men between 20 and 40 ranges between 8 and 19 percent body fat , while the normal range for men over age 40 is between 11 and 25 percent . Obesity is considered to be a body fat percentage of more than 30 percent . Women Women generally have a higher body fat percentage than men because it is necessary for childbearing and estrogen production . Younger women between age 20 and 40 require between 21 and 33 percent body fat , while women age 40 and over require 23 to 36 percent body fat . Anything higher than 40 percent body fat is considered obese . Considerations The normal body fat for some athletes is typically lower than the ideal fat percentage in a nonathletic person . For example , professional runners usually have body fat between 4 and 10 percent in men and 7 to 13 percent in women , because excess fat may affect the athlete β s performance . The minimum body fat required is known as essential fat ; this is the amount of fat your body needs to function efficiently . The essential body fat for minimum health is 5 percent for men and 8 percent for women . Measuring Body Fat There are several methods available to measure your body fat percentage , including underwater weighing and bioelectrical impedance analysis . For convenience , you can try a skinfold measurement test at home using a caliper . It works by measuring the thickness of fat under the skin on different body locations . Abdominal fat , high blood pressure and a low - nutrient , high - calorie diet are usually indicators that you may have too much body fat even if you maintain a normal weight β this is known as normal - weight obesity . Achieving a Healthy Body Fat The right body fat percentage for you should be determined between you and your partner . If you need to increase or decrease your fat levels , adjusting your calorie intake will help . A mild increase in calories , 250 to 500 per day , will help you gain weight at a safe rate . If you need to lose body fat , cutting 500 to 1000 calories from your diet daily will help you shed 1 to 2 pounds a week β a safe rate of loss for sustainable weight changes . References ( 5 ) Ohio University : Exercise Physiology and the Role of Physiological Testing MayoClinic . com : Normal Weight Obesity : A Hidden Health Risk ? Centers for Disease Control and Prevention : Overweight and Obesity The American Journal of Clinical Nutrition ; Healthy Percentage Body Fat Ranges : An Approach For Developing Guidelines Based On Body Mass Index ; D . Gallagher , et al . The University of New Mexico : Understanding Body Composition About the Author Robert Hughes has been a writer since 2009 , contributing to " The Daily Telegraph . " He has also worked as a community nutritionist for a sports rehabilitation facility in the United Kingdom . Hughes holds a Bachelor of Science in nutrition and a Master of Science in human nutrition . Cite this Article | [
"Body Fat",
"Man",
"rigorous exercise"
] |
http://healthyeating.sfgate.com/nutrion-raw-turnip-2086.html | Nutrition Facts of Raw Turnip Written by Sylvie Tremblay , MSc ; Updated November 27 , 2018 Related Articles 1 Advantages Of Turnips 2 What Are the Benefits of Steamed Turnips ? 3 Fiber In Turnips 4 The Health Benefits of Turnips Turnips , also called rutabagas , are roots that belong to the family of cruciferous vegetables - - the same plant family as broccoli , cauliflower and kale . The roots commonly appear white and purple , but may also have green or red coloring , with a white inner flesh . Turnips contain a number of beneficial nutrients and can be eaten raw in some cases , though mature turnips should be cooked before eating to improve their flavor . Calories Despite its rich taste , turnip provides only a small amount of energy per serving . One cup of raw turnip contains only 36 calories - - around 2.5 percent of your daily caloric intake if you follow a 1,500 - calorie diet , or 1.8 percent of your daily intake on a 2,000 - calorie diet . Carbohydrates , Proteins and Fats Carbohydrates represent the most abundant nutrient in turnips . Each 1 - cup serving of raw turnip contains around 8.5 grams of carbohydrates . This includes approximately 5 grams of sugar , 2.3 grams of dietary fiber and 1.2 grams of starch . Both the sugar and starch provide your body with the energy needed for day - to - day functioning , while the fiber promotes digestive and cardiovascular health . The 2.3 grams of fiber in raw turnip represent 7 percent of the recommended fiber intake for men and almost 12 percent of the recommended fiber intake for Raw turnip also contains small amounts of protein and fat . Eating 1 cup of turnip boosts your protein intake by around 1 gram , and approximately 0.1 grams of fat . Due to turnips β low protein and fat content , you should rely on other foods in your balanced diet to provide sources of these nutrients . Vitamins and Minerals Raw turnips contain a range of vitamins and minerals that benefit your health . Turnip root provides a rich source of vitamin C , an antioxidant vitamin that also contributes to the health of your bones and skin . One cup of turnip contains 27 milligrams of vitamin C β 36 and 30 percent of the recommended daily intake for women and men , respectively . Turnip also boosts your intake of vitamins B - 2 , B - 3 , B - 9 , E and K . It also contains the minerals magnesium and potassium , both essential Serving Suggestions While eating turnip raw will not harm your health , you might find the root more palatable after it has been cooked . Young , small turnips have tender flesh that tastes pleasant when eaten raw , but these turnips ' short harvesting season and rapid growth rate means that many turnips you find at the grocery store taste bitter until they are cooked . Try visiting a farmers market to obtain young turnips that will taste delicious raw . If you choose to cook your turnips , limit your use of added fat , since this can significantly increase the calorie content of your meal . Instead , place chopped turnip in a microwave - safe container with a small amount of water and cook until tender . Then , mash the cooked turnip or serve the cooked turnip cubes . Alternatively , coat the turnip in a small amount of olive oil and roast it in the oven . Using a teaspoon of olive oil increases the calorie content of the dish by 39 calories , but also References ( 4 ) USDA National Nutrient Database : Turnips , Raw USDA National Nutrient Database : Potato , Flesh and Skin , Raw Linus Pauling Institute : Vitamin C USDA National Nutrient Database : Oil , Olive , Salad or Cooking About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , health and biotechnology , as well as real estate , agriculture and clean tech . Cite this Article | [
"Nutrition Facts",
"Raw Turnip",
"Serving Suggestions"
] |
http://healthyeating.sfgate.com/nutrition-after-colon-resection-10240.html | Nutrition After a Colon Resection Written by Jessica Jones ; Updated December 12 , 2018 A colon resection is a surgery that involves removal of part - - or all - - of the colon . This procedure can be performed for various reasons , including a block in the intestine due to scar tissue , colon cancer , diverticular disease , familial polyposis or ulcerative colitis . The colon helps your body in the absorption of minerals and water . People recovering from a colon resection require specific diets , including small , frequent meals and temporary low - fiber intake . Small , Frequent Meals Because the colon is in recovery mode after a resection , avoid big meals at once . Instead , eat five to eight small meals per day , spacing them out at consistent intervals . Smaller meals will reduce the stress on your resected colon , can better manage your symptoms and will lead to improved digestion and absorption . In addition to consuming smaller , more frequent meals , make sure to chew well while eating your food slowly . As your colon continues to heal , reintroduce new foods and work your way back up to three meals A Closer Look : Protein and Dairy Keep in mind that consuming protein after a colon resection is essential to the healing process . Examples of foods high in protein include fish , chicken , turkey , beef , pork , eggs , tofu , dairy products and smooth nut butters , like creamy peanut butter . After a colon resection , the gut tends to produce a lower volume of the enzymes needed for milk digestion . For this reason , cut down dairy intake to 2 cups of low - fat or fat - free diary products per day after surgery . Other options include The Fiber Factor Your body may have a difficult time digesting fiber after your surgery . This is especially true when it comes to insoluble fiber , which is found in whole grain and bran foods . Stick to low - fiber foods , or foods that contain more soluble fiber , since soluble fiber is often tolerated better and slows down digestion . Examples of soluble fiber foods include oatmeal , oat bran , barley , soy , beans , nut butters and fruit . Good low - fiber options include white bread , cereals such as corn flakes , potatoes without Special Considerations You may find that certain foods cause gas , loose stools or constipation . When you notice a food causes any of these issues , avoid it . Call a doctor if you begin experiencing diarrhea or become sick to your stomach . If you have constipation , get up and walk around more frequently , or consider stool softens - - like milk of magnesia or magnesium citrate - - if your doctor allows . Avoid laxatives without your doctor ' s approval . References ( 4 ) MedlinePlus : Large Bowel Resection - Discharge MedlinePlus : Large Bowel Resection Memorial Sloan - Kettering Cancer Center : Nutrition Guidelines for Patients With Short Bowel Syndrome Dana - Farber Cancer Institute : Eating After Colon Surgery About the Author Jessica Jones is a registered dietitian with a master ' s degree in nutrition . Jones has worked as a clinical dietitian at Kings County Hospital in Brooklyn and as a senior nutritionist for the NYC Department of Health . She currently co - hosts Food Heaven Made Easy ( www . foodheavenmadeeasy . com ) , a healthy cooking and nutrition webseries . The California native received a Bachelor of Arts in journalism from San Francisco State University , and has penned hundreds of articles about food , health and culture for publications like the " Village Voice , Cite this Article | [
"Colon Resection",
"surgery",
"diets"
] |
http://healthyeating.sfgate.com/nutrition-guide-proper-amount-calories-day-6793.html | Nutrition Guide for Proper Amount of Calories Each Day Written by Erin Coleman , R.D. , L.D. ; Updated July 20 , 2017 Complicated formulas β such as the Harris Benedict equation - - exist to help determine your daily caloric needs . However , you do n β t have to be a math whiz to estimate the number of calories your body needs each day for healthy weight maintenance . If your body - mass index , or BMI , is 25 or greater , talk with your doctor to see if a reduced - calorie weight - loss diet is right for you . You can calculate your BMI by multiplying your body weight in pounds by 703 , dividing Men According to the Dietary Guidelines for Americans 2010 , men generally require about 2,000 to 3,000 calories per day for healthy weight maintenance . More specifically , active men need 2,400 to 3,000 calories , moderately active men need 2,200 to 2,800 calories and sedentary men require about 2,000 to 2,600 calories per day . Male athletes migt have calorie needs above those recommended by the Dietary Guidelines 2010 . A study published in a 2009 edition of the β Clinical Journal of Sports Medicine β reports that although high - performance male athletes consumed an average of 2,918 calories Women The U.S. Department of Agriculture estimates that women need 1,600 to 2,400 calories per day to maintain their current weight , depending on their age and activity level . For example , active women need 2,000 to 2,400 calories , moderately active women require 1,800 to 2,200 calories and sedentary women need 1,600 to 2,000 calories per day for healthy weight management . The 2009 study published in β Clinical Journal of Sports Medicine β reports that high - performance female athletes consumed an average of 2,304 calories per day . Calories per Pound Because your actual caloric needs are based on your body weight , using the β calories - per - pound β method can help you quickly estimate your individualized calorie needs for weight maintenance . Harvard Medical School suggests sedentary adults need about 13 calories per pound of body weight , moderately active individuals require 16 calories per pound and active adults need about 18 calories per pound of body weight each day . Athletes β specifically those participating in intense training regimens β can have caloric needs above 18 calories per pound . According to a study published in Weight Loss To lose about 1 to 2 pounds per week , the Academy of Nutrition and Dietetics reports you should reduce your current intake by 500 to 1,000 calories . Effective weight - loss diets often consist of 1,000 to 1,600 calories per day for women and 1,200 to 1,600 calories per day for adult men , according to the U.S. Department of Health and Human Services . To estimate your individualized caloric needs for weight loss , multiply your desirable body weight by 10 , according to the University of Washington . For example , if your ideal weight is References ( 7 ) U.S. Department of Agriculture ; U.S. Department of Health and Human Services : Dietary Guidelines for Americans 2010 Clinical Journal of Sports Medicine : Evaluation of Nutritional Intake in Canadian High - Performance Athletes Harvard Medical School : Good Nutrition : Should Guidelines Differ for Men and Women ? Journal of the International Society of Sports Nutrition : Macronutrient Intake in Collegiate Powerlifters Participating in Off Season Training Academy of Nutrition and Dietetics : American Dietetic Association Publishes Evidence - based Nutrition Practice Guidelines for Registered Dietitians U.S. Department of Health and Human Services : Aim for a Healthy Weight University of Washington : Manage Your Weight About the Author Erin Coleman is a registered and licensed dietitian . She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator . Her articles are published on various health , nutrition and fitness websites . Photo Credits woman eating a melon image by Andrew Howard from Fotolia . com Cite this Article | [
"Nutrition Guide",
"Calories"
] |
http://healthyeating.sfgate.com/nutrition-juicing-carrots-1311.html | Nutrition in Juicing Carrots Carrots are nutrient - rich and make a healthy addition to almost anyone β s diet . If you want to sip your snack rather than eat it , juicing carrots creates a tasty , thick drink . Dieters often shun carrot juice because of its high carbohydrate content , but drinking it regularly offers several benefits to your health . Making and Drinking Carrot Juice About five 8 - inch carrots are required to make an 8 - ounce serving of carrot juice . Select firm , brightly colored carrots and scrub them under warm water to remove dirt or pesticides before juicing . Adding extra ingredients , such as honey or spices , alters the nutrition of the carrot juice . Account for any additions to your drink . Calories and Protein One serving of carrot juice contains 148 calories and 3 grams of protein . That is around 7.5 percent of a daily recommended intake , or DRI , of 2,000 calories and 6 percent of a DRI of 50 grams of protein . This low - calorie content allows you to indulge in carrot juice as a healthy addition to breakfast , lunch or dinner . To increase the protein content of carrot juice , 3 ounces of silken tofu add about 5 grams at the cost of 55 calories . Tofu will also make the carrot juice creamier . Carbohydrates and Dietary Fiber When you drink a serving of carrot juice , you supply your body with 34.5 grams of carbohydrates and 10 grams of dietary fiber . That is about 16 percent of an average carbohydrate DRI and 36 percent of an average dietary fiber DRI . The high carbohydrate and fiber content do not fit in low - carb diets , but they prolong the feeling of fullness and keep your digestive track healthy . Fat and Cholesterol One serving of carrot juice has just 0.8 grams of fat , of which 0.1 gram is saturated , and no cholesterol . The low - fat content of the juice makes it ideal for those looking to lose weight and follow a healthy diet . Consuming low - fat foods also reduces the risk of cardiovascular disease . Vitamins and Minerals Carrots are known for improving eyesight because of their high vitamin A content . However , vitamin A also promotes healthy brain , cellular and lung growth . With 60,142 international units , or IU , of vitamin A in a single serving of carrot juice , the vegetable more than lives up to its healthy reputation . You also consume 119 milligrams of calcium , 43 milligrams of iron , 1,152 milligrams of potassium , 248 milligrams of sodium , and trace amounts of vitamin C , iron , zinc , magnesium , vitamin B and vitamin E per References ( 2 ) United States Department of Agriculture : National Nutrient Database for Standard Reference MedlinePlus : Vitamin A About the Author Serena Styles is a Colorado - based writer who specializes in health , fitness and food . Speaking three languages and working on a fourth , Styles is pursuing a Bachelor ' s in Linguistics and preparing to travel the world . When Styles is n ' t writing , she can be found hiking , cooking or working as a certified nutritionist . Photo Credits carrot juice image by Renata Osinska from Fotolia . com Cite this Article | [
"SFGaate",
"Carrots"
] |
http://healthyeating.sfgate.com/nutrition-low-sodium-bacon-1937.html | Nutrition in Low Sodium Bacon Written by Kevin Rail ; Updated December 07 , 2018 Bacon is created from the belly , back or side of a pig . In the curing stage salt is added in large amounts , which raises the sodium content . A high intake of sodium is a risk factor for high blood pressure . Although low sodium bacon contains reduced salt , it has other nutritional features you should be aware of before consuming it in large amounts . Sodium Content Sodium is not necessarily bad . It fact , it is an electrolyte mineral which helps with water balance and muscle contractions . The problem is when you consume it in large amounts , especially if you have existing high blood pressure . Two slices of low sodium bacon contains 200 milligrams of sodium . In contrast , regular bacon contains about 385 milligrams of sodium per two - slice serving . The recommended daily intake is no more than 2,300 milligrams a day for healthy adults and 1,500 milligrams or less for people with high blood pressure . Carbohydrates and Protein Low - carb dieters often add foods like bacon to their diet plans because it is low in carbs and high in protein . Two slices of the low - sodium variety actually have no carbs at all . This same serving size contains 4 grams of protein . Based on a 2,000 - calorie diet , the recommended intake for carbs is 130 grams a day for both men and women . The daily recommended amount of protein , however , differs between genders . Men 19 and older are advised to get at least 56 grams a day Fat Fat content is an area of concern with bacon . Saturated and trans fat in particular are known to raise the risk for heart disease . Low sodium bacon does not contain any trans fat , but it does have saturated fat . Two slices contain 7 grams of total fat and 3 grams of saturated fat . The recommended daily intake is no more than 7 percent of total calories from saturated fat and less than 1 percent from trans fat . Cholesterol Cholesterol content in foods is another point of concern when it comes to heart disease . Consuming foods high in both cholesterol and saturated fat is a common risk factor for high cholesterol . Low sodium bacon has a moderate amount of cholesterol , with one serving of two slices containing 15 milligrams . The daily recommended intake of cholesterol is 300 milligrams or less . Caloric Content Pork products tend to be high in calories because they are also high in fat . Protein and carbs have 4 calories per gram , and fat contains 9 calories per gram . Two slices of low sodium bacon have 80 calories from protein and fat . References ( 1 ) Institute of Medicine : Dietary Reference Intakes : Macronutrients Resources ( 1 ) Buddy Slim : Calories in Low Sodium Bacon ( 2 Slices ) About the Author I am very genuine and magnetic on camera , and have made numerous videos on my own for clients and other organizations that I ' m affiliated with . I also have a degree in Sport Management , and multiple certifications to back up my validity . I ' ve also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie . Cite this Article | [
"Low Sodium Bacon",
"Nutrition"
] |
http://healthyeating.sfgate.com/nutritional-information-one-ounce-raw-carrots-2013.html | Nutritional Information for One Ounce of Raw Carrots Raw carrots make a nutritious afternoon snack . Whether you enjoy baby carrots or cutting up your own carrot sticks , they ' re loaded with several key nutrients . If you want to add flavor to raw carrots , dip them in fat - free salad dressing to add plenty of flavor without increasing your caloric intake . Calories Carrots are naturally very low in calories . If you are counting calories , weigh your raw carrots on a scale to portion them into 1 - ounce servings . Each 1 - ounce portion of raw carrots provides fewer than 15 calories , according to the USDA National Nutrient Database . Nearly all of those calories come from carbohydrates , which your body turns to glucose to fuel cells . Fiber Snacking on raw carrots is a quick way to sneak fiber into your diet during the day . Carrots are rich in soluble fiber , which attracts liquid in your gut and slows digestion . As a result of this process , food backs up in your intestines and you may feel full for an extended period of time . As an added bonus , soluble fiber helps rid your body of excess cholesterol and aids in stabilizing your blood glucose levels . For all of these benefits to occur , you need between 21 and 38 grams of fiber Vitamin A and Beta Carotene Vitamin A comprises a group of compounds , one of which is beta carotene . Orange and yellow fruits and vegetables are loaded with beta carotene . Your body converts beta carotene into retinol , which supports optimal vision , normal growth and developmen and a healthy immune system . Women need 700 micrograms of total vitamin A each day , while men require 900 micrograms , according to the Linus Pauling Institute . A 1 - ounce serving of raw carrots provides more than 100 micrograms of vitamin A compounds . Potassium Adding raw carrots to your diet increases your potassium intake . Potassium is an electrolyte that allows electricity to flow through cells . This mineral works alongside other electrolytes , including sodium , to make your heart beat and muscles contract . Normal electrical flow also helps nerves communicate with one another . As a healthy adult , you need 4,700 milligrams of potassium each day . Having a 1 - ounce side of raw carrots adds nearly 100 milligrams of potassium to your diet . References ( 4 ) USDA National Nutrient Database for Standard Reference : Carrots , Raw MayoClinic . com : Dietary Fiber : Essential for a Healthy Diet Linus Pauling Institute : Vitamin A Linus Pauling Institute : Potassium About the Author Melodie Anne Coffman specializes in overall wellness , with particular interests in women ' s health and personal defense . She holds a master ' s degree in food science and human nutrition and is a certified instructor through the NRA . Coffman is pursuing her personal trainer certification in 2015 . Photo Credits carrots image by Freeze Frame Photography from Fotolia . com Cite this Article | [
"Nutritional Information",
"One Ounce",
"Raw Carrots"
] |
http://healthyeating.sfgate.com/nutritious-cooked-spinach-2408.html | How Nutritious Is Cooked Spinach ? Written by Sylvie Tremblay , MSc ; Updated December 02 , 2018 If cooked spinach is your fave way to get your greens , we have good news : it ' s incredibly healthy for you . While raw veggies often enjoy a better health reputation , cooking your spinach offers one obvious benefit : because the leaves shrink down so much , a cup of cooked spinach equates to several cups of raw leaves β probably more than you could have eaten in one sitting . Read on to learn just how healthy cooked spinach is , and how to make it even healthier . Low in Calories , High in Fiber Even though cooked spinach packs in a large volume of leaves , it ' s still low in calories . A cup of boiled spinach has just 41 calories , or a mere 2 percent of your daily allowance on a 2,000 - calorie diet . For those calories , you ' ll get about 5 grams of protein , less than a gram of fat and 7 grams of total carbohydrates . Four of those 7 grams come from dietary fiber , an indigestible form of carbohydrate that promotes heart health , healthy weight management and regular digestion . A Great Source of Calcium Did you know cooked spinach is great for your bones ? Those little leaves pack in a surprising amount of calcium that keep your bones and teeth healthy and strong . Each 1 - cup serving of cooked spinach has 245 milligrams of calcium , or about one - quarter of your calcium needs for the day . In addition to those bone - friendly benefits , calcium also helps your muscles and nerves communicate effectively , and it also plays a role in tissue development and cell - to - cell - communication . Loaded with Vitamin A Your peepers will thank you for adding cooked spinach to your meal plan , too . It ' s an excellent source of vitamin A . In fact , a cup of boiled spinach has a whopping 18,900 international units of vitamin A , which covers all your vitamin A needs for the day . On top of promoting good eyesight , vitamin A plays a role in supporting your immune system , and helping you form new red blood cells . It ' s also important for cellular development , so it nourishes any tissues that have significant cell turnover β including your skin . Making Healthy Cooked Spinach While cooked spinach is incredibly healthy , it can lose some nutritional value in the cooking process . So you ' ll get the healthiest spinach if you use a cooking method like steaming , which does n ' t require prolonged exposure to water or heat . You ' ll also boost your nutrient intake if you serve your spinach with a little healthy fat β for example , drizzling it with olive oil or eating it alongside some salmon or other fatty fish . Oil helps your body absorb fat - soluble nutrients , like vitamin A , so you ' ll get the most nutritional value from your spinach . From there , keep it simple β a little garlic powder and pepper is all you need to make your spinach taste amazing . References ( 4 ) USDA National Nutrient Database : Spinach , Boiled Colorado State University : Dietary Fiber Linus Pauling Institute : Calcium Linus Pauling Institute : Vitamin A About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist . Based in Ontario , Canada , Tremblay is an experienced journalist and blogger specializing in nutrition , fitness , lifestyle , and health . Cite this Article | [
"Cooked Spinach",
"Nutritious"
] |
http://healthyeating.sfgate.com/phosphorus-drinks-8937.html | Phosphorus in Drinks Phosphorus is one of the most abundant minerals in the body making up 1 percent of your total body weight . About 85 percent of phosphorus in the body is found in the bones . Phosphorus is mainly found in animal products such as meats and dairy foods . It is also added to many processed beverages and soft drinks . A high blood phosphorus level is rare , but can been seen in severe kidney disease or disorders of calcium regulation . Roles of Phosphorus in the Body The body uses phosphorus to form strong bones and teeth and to help transport oxygen to your tissues . It also plays an important role in protein , fat and carbohydrate metabolism . Phosphorus is used in DNA and RNA synthesis , which is important in cell growth and repair . Absorption of phosphorus occurs in the small intestine , and it is stored in the bones . Healthy kidneys excrete phosphorus that the body does not need . Phosphorus Intake The Institute of Medicine ( IOM ) recommends healthy adults consume 700 to 1,200 milligrams of phosphorus daily . Adults over the age of 19 should consume 700 milligrams , while children 18 and younger should consume 1,200 milligrams daily . A survey of nutrient intake in the U.S. found that men consume on average 1,495 milligrams of phosphorus per day while women consume on average 1,024 milligrams per day . The IOM has set a recommended tolerable upper limit of 4,000 milligrams . Drinks High in Phosphorous If you have ever monitored your phosphorus intake , you might have realized that phosphorus is found in almost all founds . Milk or any beverages made with dairy are considered high in phosphorus . According to the USDA nutrient database , 1 cup of milk has 247 milligrams of phosphorus , while condensed milk can have as much as 774 milligrams . Tomato and cocktail vegetable juices can have as much as 44 to 242 milligrams of phosphorus , respectively . Some dark colas also contain phosphorus in the form of phosphoric acid . Phosphorus levels vary by brand Recommendations Whether you are trying to increase or decrease your phosphorus intake , you should pay close attention to your portion sizes . If you are reading food labels , also pay close attention to the phosphorus content , listed in milligrams or as percent of the daily value ( DV ) . A product that contains 50 milligrams or 5 percent DV or less is considered low in phosphorus , while over 150 milligrams or 15 percent DV is considered high . Talk to your doctor or dietitian for specific recommendations based on your individual needs . References ( 6 ) MedlinePlus : Phosphorus in Diet The Merck Manual Home Health Handbook : Phosphate Institute of Medicine : Dietary Reference Intakes Linus Pauling Institute : Phosphorus USDA National Nutrient Database : Phosphorus Davita . com : Reading Food Labels to Identify Hidden Phosphorus About the Author Arisa Larios is a registered dietitian who specializes in health and wellness , weight management and sports nutrition . She also serves as a motivational speaker , promoting healthy , active lifestyles . Larios holds a master ' s degree in human nutrition from Texas State University , San Marcos . Photo Credits Cite this Article | [
"Phosphorus",
"Roles of Phosphorus",
"Phosphorus Intake"
] |
http://healthyeating.sfgate.com/physical-breakdown-food-called-7236.html | What Is the Physical Breakdown of Food Called ? The physical breakdown of food is a physiological process known as digestion . To benefit your body , the foods you eat must be broken down so the nutrients they contain can move from your gut through the cells of your intestines and into your bloodstream . While some nutrients , such as vitamins and minerals , are already small enough for your small intestine to absorb , the larger carbohydrate , fat and protein molecules require digestion into smaller nutrient units . Carbohydrate The carbohydrates your body digests are made up of single - sugar units , or monosaccharides , linked together . Disaccharides are pairs of monosaccharides joined as one , while starch molecules consist of a large number of bonded monosaccharides . The goal of carbohydrate digestion is to break them down into individual sugars so that your bloodstream can absorb them from intestinal cells . The process starts in your mouth but occurs mostly in your small intestine , where carbohydrate - specific digestive enzymes clip off sugars from the larger carbohydrate molecules . Lipids The digestion of dietary lipids , or fats , reduces them to fatty acids and monoglycerides . Similar to carbohydrate digestion , digestive enzymes act on these nutrients in your small intestine ; however , fats need to become water soluble before these enzymes can work on them . Your liver secretes into your small intestine a fluid called bile , which mixes with the fat in such a way that the fat droplets become very small and water soluble . Then the fat is better able to interact with enzymes that can break them down . As this happens Protein Food proteins comprise long chains of amino acids , linked together and folded into a three - dimensional shape . Digestion unfolds the protein and breaks them down into amino acids so they can enter your bloodstream and travel to the cells where they are needed . Unlike carbohydrate and lipid digestion , protein digestion begins in your stomach , where gastric acid relaxes the protein molecule and a preliminary digestive enzyme breaks down the protein into smaller pieces . As these pieces move on to your small intestine , additional enzymes snip off specific individual amino acids in preparation Considerations In addition to mechanical breakdown of food in your mouth , your digestive tract organs , and the fluids and enzymes involved in digestion , the process of reducing the foods you eat into smaller components requires the action of hormones . The physical presence of food in your stomach , for instance , stimulates a hormone that releases acid into your stomach and starts protein digestion . Food moving into your small intestine then activates a hormone that causes your pancreas to secrete digestive enzymes and another hormone that turns off acid production in your stomach . Together , References ( 4 ) National Digestive Diseases Information Clearinghouse : Your Digestive System and How It Works Francis Marion University : Digestion Estrella Mountain Community College : The Digestive System Clinton Community College of the State University of New York : Digestive System About the Author A writer since 1985 , Jan Annigan is published in " Plant Physiology , " " Proceedings of the National Academy of Sciences , " " Journal of Biological Chemistry " and on various websites . She holds a sports medicine and human performance certificate from the University of Washington , as well as a Bachelor of Science in animal sciences from Purdue University . Photo Credits Food image by Yvonne Bogdanski from Fotolia . com Cite this Article | [
"Digestion",
"nutrients",
"intestines"
] |
http://healthyeating.sfgate.com/protein-vitamins-10756.html | Does Protein Have Vitamins ? Protein on its own does not contain vitamins . Luckily , the proteins in your diet are n β t isolated . The protein - containing foods you consume every day supply a variety of essential vitamins . Most sources of protein are good sources of all the B vitamins . Animal - based proteins are excellent sources of vitamin B - 12 , while legumes are rich in folate . You ' ll also get vitamins A and D from select protein foods . Pure Protein Protein consists of many amino acids connected together into long chains and folded or twisted into complex shapes . Amino acids are made from various combinations of hydrogen , carbon , oxygen , nitrogen and sulfur . This means they do n β t contain any vitamins . Gelatin is one of the few examples of a food that consists of nearly pure protein . It β s produced from the protein collagen , which is extracted from animals . One serving of prepared gelatin mix does n β t contain a measurable amount of any vitamins , according to B Vitamins in Animal - Based Proteins Foods with the highest amount of protein - - meat , poultry and fish - - supply about 20 to 25 grams of protein in a 3 - ounce serving . They contain all of the B vitamins , such as niacin and vitamin B - 6 , but they β re especially good sources of vitamin B - 12 , which only occurs naturally in animal - based foods . You can count on getting at least 10 percent of the recommended dietary allowance per serving from most types of meat , poultry and fish . Dairy products and Legumes Provide Folate Beans , peas and lentils provide about 15 grams of protein in a 1 - cup serving . While they contain thiamin , riboflavin , niacin and vitamin B - 6 , legumes also effectively boost your folate . You ' ll get a wide range of amounts of folate from different types of legumes . A 1 - cup serving of one of the lowest sources , canned chickpeas , supplies 15.5 percent of the recommended dietary allowance of 400 micrograms . At the high end , you can get as much as 358 micrograms from a 1 - Vitamins A and D in Fish , Eggs and Milk Dairy products and eggs are good sources of vitamin A . Tuna , bluefish , king mackerel , clams and salmon provide at least 10 percent of the recommended dietary allowance for vitamin A in a 3 - ounce serving . Only salmon and clams , however , are low in mercury , a contaminant in some fish you should avoid , especially if pregnant . Some types of fish , such as salmon , sardines and mackerel , are excellent sources of vitamin D . Other types of fish have vitamin D in smaller amounts . You ' ll References ( 10 ) University of Arizona : The Chemistry of Amino Acids Frostburg State University : What β s Jello Made Of ? USDA National Nutrient Database : Gelatin Desserts , Dry Mix , Prepared With Water National Academies Press : Dietary Reference Intakes for Energy , Carbohydrate , Fiber , Fat , Fatty Acids , Cholesterol , Protein , and Amino Acids ( Macronutrients ) Linus Pauling Institute : Vitamin B12 USDA National Nutrient Database : Chickpeas ( Garbanzo Beans , Bengal Gram ) , Mature Seeds , Canned , Drained , Rinsed in Tap Water USDA National Nutrient Database : Lentils , Mature Seeds , Cooked , Boiled , Without Salt Institute of Medicine : Dietary Reference Intakes Centers for Disease Control and Prevention : Protein NIH News in Health : How Much Protein Do You Need ? Resources ( 2 ) Dr . Decuypere β s Nutrient Charts : Meats and Proteins Chart Dr . Decuypere β s Nutrient Charts : Legumes Chart About the Author Sandi Busch received a Bachelor of Arts in psychology , then pursued training in nursing and nutrition . She taught families to plan and prepare special diets , worked as a therapeutic support specialist , and now writes about her favorite topics β nutrition , food , families and parenting β for hospitals and trade magazines . Photo Credits Cite this Article | [
"Protein",
"Vitamins"
] |
http://healthyeating.sfgate.com/risks-drinking-hibiscus-tea-9953.html | Risks of Drinking Hibiscus Tea Written by Roberta Anding ; Updated December 09 , 2018 Related Articles 1 What is Yerba Mate Extract ? 2 What Are the Benefits of White Sage Tea ? 3 Iced Green Tea Benefits 4 Can You Drink Hibiscus ? Hibiscus tea is made from Hibiscus sabdariffa - - a subtropical and topical flowering plant . Its flowers are used for medicinal purpose , making edible products and flavoring herbal beverages . Consuming hibiscus may impart some benefit such as stimulating weight loss , strengthening the immune system by providing vitamin C and antioxidants , reducing the intensity of hot flashes and solving dandruff and acne problems . Despite the benefits , hibiscus tea may have hazardous side effects . Health Risk Before adding hibiscus tea to your diet , consult your doctor about any preexisting health condition you may have . According to the Bastyr Center for Natural Health at the University of Pennsylvania , hibiscus tea may open and expand your blood vessels , which may increase your risk for heart disease . Drinking hibiscus tea daily may drop your systolic blood pressure . Avoid drinking hibiscus tea if you are taking medication for hypertension and low blood pressure unless your doctor tells you its ok . Drug Interaction Risk Hibiscus can interact with some medications . It has anticancer effects when taken with other anticancer agents and an additive effect when taken with antiviral agents . It decreases antimalarial efficacy of drugs such as chloroquine and quinine and alters some inflammatory agents processed by your body such as acetaminophen . If you are taking anti - inflammatory drugs , wait for at least two hours to consume hibiscus tea to avoid adverse side effects . Keeping Risks in Perspective It ' s always a good idea to watch out for potential interactions and side effects when adding a new food to your diet . And if blood pressure control is a problem for you , or you take medication that may interact with hibiscus tea , you should not drink it unless your doctor tells you it ' s ok . However , most of the studies on the effects of hibiscus tea relate to the tea extract , which is more concentrated than simply drinking the tea itself , and might amplify the potential risks . Talk to References ( 4 ) Bastyr Center for Natural Health : Hibiscus Tea Wellness . com : Hibiscus ( Hibiscus spp . ) United States Department of Agriculture : Study Shows Consuming Hibiscus Tea Lowers Blood Pressure US National Library of Medicine National Institutes of Health : Post - Coital Antifertility Activity of Hibiscus rosa - sinensis Linn . Roots About the Author Roberta Anding has been writing professionally since 2005 . She has specialized in writing topics related to nutrition , health , relationships and parenting . Her work has appeared on several online and offline publications including " Readers Digest . " Anding holds a Master of Science in nutrition from Louisiana State University . Cite this Article | [
"Hibiscus Tea",
"hazardous side effects",
"Hibiscus sabdariffa-- a subtropical"
] |
http://healthyeating.sfgate.com/signs-symptoms-eating-undercooked-chicken-5300.html | Signs & Symptoms of Eating Undercooked Chicken Written by Fred Decker ; Updated November 21 , 2018 Related Articles 1 Risks of Undercooked Chicken 2 Does Chicken Contain Gluten ? 3 List of Potentially Hazardous Foods 4 Does Zinc Help Prevent Eye Styes ? Many foods are perfectly safe to eat when raw or minimally cooked , but chicken and other poultry products do n ' t fall into that category . Microorganisms that can potentially make you sick are often found on chicken , and if it ' s improperly prepared you may find yourself grappling with all the unpleasant signs of gastroenteritis : nausea , vomiting , cramps and diarrhea . Although undercooking is one of the ways you can get sick from chicken , other handling errors can cause the same unpleasant result . Know Your Enemy All living creatures , including humans , are filled with countless varieties of microorganisms . Only a relatively small number of these , referred to collectively as pathogens , have the potential to make us sick . Of those pathogens , only a handful are routinely found on chicken . They include : Enterococcus Escherichia coli Campylobacter jejuni Staphylococcus aureus Salmonella Listeria monocytogenes Each of these has numerous substrains and regional variations , which differ in their ability to cause misery , but overall there ' s a broad similarity in the symptoms . You ' ll Know it When You Feel it Although these pathogens are different biologically , mostly they cause very similar symptoms . You ' ll feel cramping and pain in your abdomen , have nausea and vomiting , and usually experience diarrhea as well . These symptoms might be accompanied by a low grade fever , though it is n ' t always present . The time required to feel the effects of your ill - starred meal vary widely : from 2 to 36 hours for enterococcus ; as few as 4 hours for E . coli ; 2 to 5 days with campylobacter ; 1 to 7 hours in the case of Staph aureus ; and 6 to 72 hours in the case of salmonella . This means there ' s often a possibility that it was n ' t the chicken at all that ' s causing your current unhappiness , but a previous meal . When You ' re in Danger The good news is , that while you ' ll probably wish you were dead for a few hours , foodborne illness wo n ' t usually kill you . In fact , you ' ve probably shrugged it off many times already in your life , dismissing it as the " stomach flu " or " 24 - hour flu " and not recognizing it as the price of improperly prepared food . In healthy adults , the symptoms are usually short - lived and go away within 1 to 4 days . The little - known enterococcus can be more serious , causing secondary infections that require treatment with antibiotics . Campylobacter can occasionally cause more serious conditions such as Guillain - Barre syndrome . Most dangerous is the enterohemorrhagic or EHEC form of E . coli , which can cause life - threatening hemorrhages and organ failure . These pathogens are most dangerous to children , the elderly , anyone with a compromised immune system , and also to pregnant and nursing mothers . How to Cope If you ' re stricken with one of these nasty " bugs , " your best bet is to clear your calendar and stay at home where you ' ll have ready access to your bed and bathroom . Keeping hydrated is important - - you ' ll lose a surprising quantity of fluids through diarrhea - - so keep sipping at clear fluids such as water , broth or an electrolyte beverage . Be extra - diligent in your cleaning and especially your hand - washing , because many of these pathogens can be spread by contact . If Cooking Chicken Fully You ca n ' t see or smell the pathogens in chicken that make you ill , and a perfectly cooked chicken might still appear pink next to the bone or dribble blood from the vein in a leg joint . That means there are only two ways to really know when your chicken is properly cooked . One is to overcook it emphatically , so there ' s no doubt it ' s done . That , unfortunately , can leave the unfortunate bird dry and unpalatable . The other is to use an instant - read thermometer or Other Safety Tips for Preparing Chicken Cooking chicken to the right temperature is important , but there are several other steps involved in handling it safely . First , maintain it at a food safe temperature . That means whisking it from the shopping bag to your fridge immediately , and making sure your fridge maintains a temperature of no more than 40 F . Fresh chicken should be at the very bottom of your fridge , where it ca n ' t drip on anything , and should be used within two days . Always wash your hands , tools and counter tops with hot References ( 3 ) U.S. Food and Drug Administration : The Bad Bug Book Consumer Reports : Dangerous Contaminated Chicken U.S. Department of Agriculture Food Safety and Inspection Service : Chicken From Farm to Table About the Author Fred Decker is a trained chef , former restaurateur and prolific freelance writer . A self - described " food - science geek , " he reads academic papers for entertainment . He was educated at Memorial University of Newfoundland and the Northern Alberta Institute of Technology . His food and nutrition articles have appeared on high - profile sites including Livestrong , Healthfully , Walgreens . com , LeafTV , GoBankingRates , Vitamix . com and many others . Cite this Article | [
"Undercooked Chicken",
"Staphylococcus aureus",
"Listeria monocytogenes"
] |
http://healthyeating.sfgate.com/sugar-vs-stevia-7658.html | Sugar Vs . Stevia Written by Rose Haney ; Updated December 06 , 2018 Diets high in sugar have links to obesity , diabetes and cardiovascular disease . In fact , the American Heart Association recommends no more than 100 calories a day from added sugar for women and 150 for men . Unfortunately , the typical American diet gets more than 355 calories of added sugar per day , according to the Mayo Clinic . The use of a sugar substitute such as stevia has the potential of reducing this calorie load . However , it β s important to know how stevia differs from sugar , how it can be used as Differences Between Sugar And Stevia Sugar or sucrose is extracted from sugar cane and sugar beets that have been mostly grown in tropical climates . Most plants contain sugar in their tissues , but only sugar beets and sugar cane contain enough to be efficiently extracted and turned into white crystalline table sugar . In contrast , stevia is extracted from stevia rebaudiana , a member of the chrysanthemum family and a wild herb native to Paraguay and Brazil . The leaves of the stevia plant contain substances called glycosides that give it its sweet flavor . Comparatively , stevia is 30 times sweeter than Nutrition One teaspoon of sugar contains 15 calories in the form of carbohydrates and no other nutrients . This may sound modest , but sugar is very easy to overeat and its overconsumption has been linked to serious conditions , including heart disease . On the other hand , stevia does not contain any calories and may have health - enhancing properties . For a study published in the journal Nutrients in 2017 , participants consumed a biscuit containing stevia and coffee fiber or sugar . The researchers found that the stevia - containing biscuits inhibited a diabetes - related digestive Substituting Stevia Several brands of stevia are on the market , and the flavor and sweetness can vary among them . Given that stevia is much sweeter than sugar , less is needed when using it as a sugar substitute . One teaspoon of stevia is needed when the recipe calls for a cup of sugar . Follow general substitution guidelines , but trial and error will probably be needed until you are able to adjust the taste to your liking . Safety Considerations The U.S. Food and Drug Administration has not objected to the use of highly refined stevia and has labeled refined stevia as " Generally Recognized As Safe . " However , the FDA has not permitted the use of whole leaf or crude stevia as food additives because of concerns about possible health effects . The FDA cites concerns within the scientific literature about the negative effects of raw stevia on the control of blood sugar and effects on the cardiovascular , reproductive and kidney systems . References ( 4 ) American Heart Association : Sugar and Carbohydrates Mayo Clinic : Added Sugar : Do n ' t Get Sabotaged By Sweeteners Stevia . net : Stevia Conversion Chart Nutrition ; Biscuits with No Added Sugar Containing Stevia , Coffee Fibre and Fructooligosaccharides Modifies Ξ± - Glucosidase Activity and the Release of GLP - 1 from HuTu - 80 Cells and Serotonin from Caco - 2 Cells after In Vitro Digestion About the Author Rose Haney received her joint doctoral degree in clinical psychology from San Diego State University and University of California , San Diego . Her clinical and research specialties are neuropsychology and neuroimaging . She has been published in several scientific journals and has presented her work at numerous national conferences . She has been freelance writing since 2008 . Cite this Article | [
"Stevia",
"Sugar",
"Differences"
] |
http://healthyeating.sfgate.com/symptoms-lactose-sensitivity-infants-8890.html | Symptoms of Lactose Sensitivity in Infants Written by Kristin Mortensen ; Updated December 14 , 2018 If you have a fussy baby or your baby suffers from diarrhea or frequent spitting up , you may suspect lactose intolerance . Before you stop breastfeeding or switch formulas , check with your health care provider about other possible explanations for her symptoms . Lactose intolerance is extremely rare in infants and is usually a result of another condition . Lactose Digestion The enzyme lactase breaks down lactose , the sugar in milk and dairy products . Lactase is located on the very tips of the villi in your small intestine . Over time or during some illnesses , these villi may become damaged or decrease the amount of lactase produced , leading to the inability to break down lactose resulting in lactose intolerance . The breakdown of these villi usually takes time so is extremely rare in children under the age of 2 to 3 years . Symptoms According to an article from the American Academy of Pediatrics published in the journal β Pediatrics , β symptoms of lactose intolerance include abdominal pain , diarrhea , nausea , gassiness or bloating after drinking milk or formula that contains lactose . Since babies ca n β t tell you what they are feeling , they will usually cry if they are uncomfortable so your baby may seem colicky . The severity of the symptoms varies from baby to baby and depends on how much lactose your baby consumes . Some babies are more sensitive than others and can only Types of Lactose Intolerance The 2006 AAP article in " Pediatrics " lists four types of lactose intolerance : primary , secondary , congenital and developmental lactase deficiency . Primary lactase deficiency is the most common and occurs when your body does n β t produce enough lactase . It usually develops over time and is more common in some ethnicities such as Asian , Hispanic and African American populations . Secondary lactase deficiency occurs when the small intestine is damaged from another condition or illness such as chronic diarrhea , gastroenteritis or chemotherapy . This type of lactose intolerance usually occurs in infants Treatment If your baby is diagnosed with lactose intolerance , several brands of lactose - free or lactose - reduced infant formula are available in most grocery stores . Switching formulas can be hard on your baby ' s digestive system , so before changing her diet , check a few things first . If your baby is fussy , remember that babies cry for many reasons ; they need a diaper change , they want to be held , they want to be put down , they β re hungry , they β re tired . The list goes on References ( 1 ) Pediatrics : Lactose Intolerance in Infants , Children and Adolescents About the Author Kristin Mortensen began writing newspaper articles in 1992 for The Sierra Vista Herald . She has also been a registered dietitian since 1991 , and has worked for hospitals , clinics and Women , Infants and Children ( WIC ) programs . Mortensen has a bachelor of science in dietetics from Brigham Young University . Cite this Article | [
"Lactose Sensitivity",
"diarrhea"
] |
http://healthyeating.sfgate.com/tahini-good-for-3312.html | What Is Tahini Good For ? Written by Sandi Busch ; Updated November 28 , 2018 Tahini , or sesame butter , consists of sesame seeds that are blended with just enough vegetable oil to produce a paste - like consistency . One of the most common uses of tahini is mixing it with pureed chickpeas to make the Middle Eastern dip hummus . Tahini is more versatile and worth using in other dishes because it packs a big punch of nutrition . Nutrients One tablespoon of tahini has 89 calories , 3 grams of protein and 1.4 grams of dietary fiber . In one small serving , men get 4 percent of their recommended daily intake of fiber and 5 percent of daily protein , while women gain 6 percent of their recommended daily intake of fiber and protein . Tahini provides 6 percent of the recommended daily intake of bone - building calcium and 2 to 5 percent of energy - providing B vitamins . Heart Health The type of fat you eat has the most significant impact on your health , according to the Harvard School of Public Health . All types of unsaturated fats benefit your heart by lowering cholesterol . One important type of unsaturated fat - - omega - 3 fatty acid - - does more than lower cholesterol . Omega - 3 also fights inflammation that contributes to cardiovascular disease . Tahini contains plant - based substances called phytosterols that add to the effect of healthy fats by lowering cholesterol . One tablespoon of tahini has 8 grams of total fat , Immune Support Tahini provides four nutrients that support your immune system : zinc , iron , copper and selenium . Even a small amount of zinc damages the strength of your immune system because it β s needed for the normal development and functioning of white blood cells that destroy germs . Selenium must be present for several enzymes to do their jobs . These enzymes are responsible for regulating the immune response and for creating antioxidants and antibodies . Iron and copper are both components of enzymes that produce white blood cells and maintain the immune system . Just one tablespoon Serving Suggestions A little tahini added to vegetable or chicken noodle soup imparts a new taste dimension . Make a tahini sauce by mixing tahini with lemon juice , salt , garlic and an ingredient to dilute it to the desired consistency , such as sesame oil , water , soy sauce or olive oil . This basic tahini sauce works well alone or with additional ingredients , including yogurt , cumin , parsley or cilantro . Try tahini sauce as a topping for fish , chicken , green beans , broccoli or other vegetables . It also pairs well with lentils References ( 1 ) Institute of Medicine : Dietary Reference Intakes About the Author Sandi Busch received a Bachelor of Arts in psychology , then pursued training in nursing and nutrition . She taught families to plan and prepare special diets , worked as a therapeutic support specialist , and now writes about her favorite topics β nutrition , food , families and parenting β for hospitals and trade magazines . Cite this Article | [
"Tahini Good",
"sesame seeds",
"dip hummus"
] |
http://healthyeating.sfgate.com/three-elements-fatty-acids-composed-of-1717.html | What Are the Three Elements That Fatty Acids Are Composed Of ? Written by Chris Daniels ; Updated December 20 , 2018 Related Articles 1 What Is the Difference Between a Fatty Acid and a Triglyceride ? 2 Are Trans Fats & Saturated Fats Types of Triglycerides ? 3 What Kind of Acid Is in Your Stomach ? 4 What Is the Main Function of Phosphorus in the Body ? Fatty acids are constructed from the chemical elements carbon , oxygen and hydrogen . Fatty acids can be divided into a carboxylic acid head group β hence fatty acid β linked to a long chain of carbon atoms . The bond between the carbon atoms stores a large amount of biochemical energy and is very stable , allowing fats to be an efficient long - term store of energy in your body . Carbon Carbon , chemical symbol C , is the backbone of fatty acids and the basis for all life on Earth . This is due , in part , to carbon ' s ability to form chemical bonds with up to four different atoms and to form stable single , double and triple bonds with itself . Fatty acids can contain between two and 80 carbon atoms , although the most common ones have between 12 and 24 , according to CyberLipid . org . Carbon Bonds Fatty acids that contain only single bonds between carbon atoms are termed saturated fatty acids . Monounsaturated fatty acids , abbreviated MUFA , have a single double bond ; Polyunsaturated fatty acids , PUFA , have two or more double bonds . Triple bonds in naturally occurring fatty acids are rare . The carbon - to - carbon bonds are the location of most of the chemical energy storage . The combination of single and double bonds defines how the fatty acids may be used in biochemical reactions . Hydrogen Hydrogen , chemical symbol H , is the smallest element consisting , in the most common form , of a single electron surrounding a single proton . The hydrogen atom reacts with the carbon backbone to satisfy its need to form four bonds , allowing it to form a single chain , rather than a mesh of carbon atoms such as graphite or diamond . Oxygen Oxygen , chemical symbol O , is found only in the carboxylic acid head of the fatty acid . The carboxylic acid group is the first carbon in the chain that is bonded to two oxygen atoms , one with a double bond and one with a single bond . The oxygens act as an acid , increase the solubility of the fatty acid so that it can be carried in the blood and form the basis of many chemical reactions , such as the transformation into a triglyceride or phospholipid , two important products of fatty acids in the Function Three fatty acids can be linked to a backbone resulting in an E - shaped molecule that allows long - term storage of energy in body fat . One of the fatty acids on a triglyceride can be substituted for a phosphate group and other molecules forming a phospholipid . This molecule forms the cellular membrane that protects every cell and allows the compartmentalization of biochemical reactions in the body . Fatty acids are also converted into cholesterol and hormones , such as the sex hormones testosterone and estrogen . References ( 2 ) MayoClinic . com : Dietary Fats CyberLipid . org : Fatty Acids Structure About the Author Chris Daniels covers advances in nutrition and fitness online . Daniels has numerous certifications and degrees covering human health , nutritional requirements and sports performance . An avid cyclist , weightlifter and swimmer , Daniels has experienced the journey of fitness in the role of both an athlete and coach . Cite this Article | [
"Fatty acid",
"chemical elements",
"oxygen"
] |
http://healthyeating.sfgate.com/tips-increase-appetite-6023.html | Tips to Increase Appetite Written by Alissa Fleck ; Updated July 20 , 2017 Related Articles 1 Stop Being Thirsty 2 Replace Sweets With Healthy Eating 3 Cut Calories Without Feeling Hungry 4 Importance of Drinking Water Daily Decreased appetite may result from illness , medication , stress or unknown causes . People who are undergoing chemotherapy or radiation treatments , for example , may not feel like eating much . Whatever the reason , low appetite can lead to weight loss and associated health complications . See your doctor if you are concerned by a lack of appetite . Avoid Fluids Before Meals Drinking fluids , such as cold water , before a meal is a tactic used by dieters for weight loss , because it makes them feel more full and less likely to consume as much food as they would have otherwise . Try not to drink any fluids within 30 minutes before a meal . However , there are some exceptions - - a glass of wine or juice before a meal may actually help boost your appetite . Drink juice , smoothies or milkshakes between meals to get nutrients even when you ' re not hungry . Exercise Exercise is a surefire way to stimulate appetite by burning the body ' s supply of calories and prompting a person to eat , according to a study published in 2009 in the " American Journal of Clinical Nutrition . " A study published in the " British Journal of Nutrition " in 2008 also found incremental increases in exercise caused research subjects to compensate for increased calories burned . If your appetite is low , consider not only exercising , but also increasing your regular workout routine in increments to spur your appetite . Snacking Perhaps counterintuitively , according to CancerCare . org , snacking may actually increase appetite . Consider eating several small meals spread throughout the day rather than a few larger meals . Have snacks between meals as well , and keep snacks readily available as you are more likely to eat something in such case . Stick to a regular , daily pattern of snacking and eating meals , and eat foods high in protein . If your appetite is especially low , try to eat something you particularly enjoy . Try adjusting the temperature of foods to make them more Atmosphere Atmosphere can play a role in appetite , according to the Georgetown Hospital System . Try eating in comfortable surroundings with friends and family , which may prompt you to focus less on the food and therefore allow you to eat more naturally . Others ' eating habits may also influence your own . Stay away from the area where food is being prepared and allow food to be prepared by others to your liking . Avoid environments with strong odors , such as cigarette smoke , as this can affect the taste and odor of food and reduce your References ( 4 ) CancerCare . org : Tips For Managing Nausea And Increasing Appetite During Cancer Treatment PubMed . gov : The Effect Of An Incremental Increase In Exercise On Appetite , Eating Behaviour And Energy Balance In Lean Men And Women Feeding Ad Libitum American Journal of Clinical Nutrition : Dual Process Action Of Exercise On Appetite Control : Increase In Orexigenic Drive But Improvement In Meal - Induced Satiety Georgetown Hospital System : Appetite Stimulation About the Author Alissa Fleck is a contributing writer for several community newspapers in New York City . She writes book reviews for an online magazine and hosts a monthly reading series . Fleck has also interned at a literary agency and worked as a university teaching assistant . She holds a B.A. in English and an M.F.A. in creative writing . Photo Credits bon appetite image by StephenD from Fotolia . com Cite this Article | [
"Appetite",
"chemotherapy"
] |
http://healthyeating.sfgate.com/turkey-sandwich-healthy-1618.html | Is a Turkey Sandwich Healthy Written by Jessica Bruso ; Updated November 27 , 2018 Whether or not a turkey sandwich is healthy depends on what you put into it . Portion size is also important , as too large a sandwich could provide you with more calories than you need . Half of a sandwich made from one slice of whole wheat bread and 2 ounces of turkey with mustard contains about 200 calories . Your sandwich will be healthier if you add some vegetables , and more filling as well . Bread Bread provides the carbohydrates you need for energy , as well as fiber to help keep your digestive system working properly . The healthiest options for bread for your sandwich are those made with 100 percent whole grains . You do n ' t need to stick with traditional sandwich bread though ; you can add variety by using rolls , wraps , pitas , tortillas , bagels , crackers , flat bread or English muffins . Breads with more fiber will be more filling , so aim for a bread that has at least 3 grams of fiber per Meat Turkey provides protein to help keep you full and essential amino acids so your body can make the proteins it needs . When it comes to the turkey you use for your sandwich , it is better to use fresh sliced turkey meat instead of lunch meat or meat from the deli . Lunch meat and deli meat tends to contain more sodium and may also contain more fat , depending on which part of the turkey you use for your sandwich . Do n ' t load up your sandwich with meat ; stick to no more than about Fruits and Vegetables The U.S. Department of Agriculture recommends that half of your plate be filled with fruits and vegetables at each meal , as they provide a variety of essential vitamins and minerals . Adding fruits vegetables to your sandwich is a great way to meet this goal . You do n ' t have to stick to just lettuce , tomato and onion though . Apple , pear and cranberry all go well with turkey , and you could also include fixings like avocados , cucumbers , shredded carrots , peppers , radishes , celery , spinach or other green , Extras Many people like to add some type of condiment to their sandwich . Mustard and hummus are both healthier options than mayo . Pesto , salsa or fruit relish are also good options for a turkey sandwich . If you want a little more crunch , nuts like walnuts or pecans can be a good addition , and these provide you with some healthy fat as well as a number of vitamins and minerals . References ( 4 ) TeensHealth : Eating Well While Eating Out Fitness Magazine : 11 Energy - Boosting Snacks MayoClinic . com : Healthy Sandwich Makeover Diabetes Forecast : Making Super Sandwiches About the Author Based in Massachusetts , Jessica Bruso has been writing since 2008 . She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations , both from Tufts University . Cite this Article | [
"Turkey Sandwich Healthy"
] |
http://healthyeating.sfgate.com/unhealthy-fats-list-6384.html | Unhealthy Fats List Written by Mala Srivastava ; Updated December 27 , 2018 Excluding foods that contain unhealthy fats such as saturated and trans fats from your diet can lower your risk of heart disease . These fats tend to raise blood cholesterol and bad or LDL cholesterol , which can adversely affect your cardiovascular health . Knowing which fats are bad for you can bring significant improvements in the quality of your life . Trans Fat Avoiding foods that contain trans fat is good for your heart , as this fat tends to increase blood cholesterol levels , according to the American Diabetes Association . Common food sources of trans fat include processed foods like chips and crackers , French fries and baked foods with hydrogenated oil . Trans fat is produced when liquid oil is converted into solid fat by the hydrogenation process . The American Heart Association recommends keeping trans fat intake to less than 1 percent of total calories . Saturated Fat Saturated fat causes high blood cholesterol , one of the risk factors for heart disease . Common food sources of saturated fat include butter , cream sauces , poultry , chocolate , coconut , beef , hot dogs , sausage , ice cream and whole milk . Other sources include lamb , pork , lard , coconut oil , palm oil and cocoa butter . You should consume no more than 15 grams of saturated fat per day , according to the American Diabetes Association . However , women and sedentary men may require less than the recommended amount . Cholesterol Your body makes most of the cholesterol it needs . However , some of the cholesterol comes from the food you eat . High - cholesterol foods such as high - fat meat , egg yolks and high - fat dairy products may shoot up your blood cholesterol levels . Limit your cholesterol intake to less than 200 milligrams per day , advises the American Diabetes Association . High cholesterol levels can lead to angina , heart attack , higher coronary heart disease risk and atherosclerosis . Considerations According to the American Heart Association , people should choose a diet rich in high - fiber foods , vegetables , fruits , low - fat dairy and whole - grain . Include healthy fats such as monounsaturated fast , polyunsaturated fats and omega - 3 fatty acids in your diet . Monounsaturated fats are considered healthy as they can reduce your bad or LDL cholesterol . Good sources of monounsaturated fat include olive oil , peanut butter , avocado and canola oil . Common food sources of polyunsaturated fats include sunflower oil , soybean oil , walnuts and cottonseed References ( 3 ) American Heart Association : Knowing Your Fats American Diabetes Association : Fat and Diabetes Medical News Today : What is Cholesterol ? What Causes High Cholesterol ? About the Author Mala Srivastava covers health and business for several online publications . She holds a Master of Science in microbiology from India ' s HNB Garhwal University and a Master of Pharmaceutical Business Management from ICFAI University . Cite this Article | [
"Unhealthy Fats",
"heart disease",
"American Diabetes Association"
] |
http://healthyeating.sfgate.com/wasabi-peas-good-you-8688.html | Are Wasabi Peas Good for You ? Written by Erica Kannall ; Updated November 28 , 2018 You may think wasabi peas and other snack foods made from vegetables are a healthy choice , but they ' re often dense in calories so be conscious of your portion size when eating them . Unlike many processed snack foods , wasabi peas do provide fiber and protein , but they lack many additional vitamins and minerals . Over time , consuming too many high - calorie snack foods may lead to weight gain and nutritional deficiencies . Eat wasabi peas in moderation along with following a healthy diet . What Are They ? Wasabi peas are green peas that have been roasted and coated in a mixture of starch , sugar , salt , oil and wasabi . They may also contain artificial coloring , depending on the brand . Wasabi itself is a form of the horseradish plant grown in Japan . The root is harvested and made into a paste or powder for flavoring food . The peas coated in wasabi are very crunchy little snacks with a distinctly sharp , fiery flavor . You can find wasabi pea snacks in Asian markets and mainstream grocery stores . High Calorie The U.S. Department of Agriculture ' s National Nutrient Database shows gives a figure of 432 calories in 100 grams of wasabi peas , or approximately 123 calories per 1 - ounce serving . This makes these tiny snacks very calorie - dense , meaning they contribute a lot of calories in only a small portion of food . It ' s easy to eat more than a small handful of wasabi peas , so be aware of your portion size . If you ' re consuming excess calories and not burning them off , you ' ll gain weight Fiber Legumes , such as peas , are very good sources of fiber . In just 1 ounce of wasabi peas , you ' ll get over a gram of fiber . Men need 30 to 38 grams of fiber per day and women need 21 to 25 grams per day , according to the National Institutes of Health . Snacking on wasabi peas will contribute to the fiber you need in a day , which helps to keep your digestion regular and prevent high cholesterol . Other Nutrients The dried peas themselves contain small amounts of other beneficial nutrients as well . You ' ll get about 4 grams of protein per serving and most adults need roughly 0.36 gram of protein per pound of body weight per day . Potassium and vitamin A are present at less than 5 percent of your daily needs . The rest of the nutrients in wasabi peas come from the mixture of oil , sugar and salt they are coated with , providing you with around 3 grams of fat and sugar and about 8 percent of the sodium you need References ( 3 ) U.S. Department of Agriculture National Nutrient Database : Snacks , Peas , Roasted , Wasabi Flavored National Institutes of Health : Dietary Reference Intakes for Energy , Carbohydrate , Fiber , Fat , Fatty Acids , Cholesterol , Protein , and Amino Acids ChooseMyPlate . gov : What Are Empty Calories ? About the Author Erica Kannall is a registered dietitian and certified health / fitness specialist with the American College of Sports Medicine . She has worked in clinical nutrition , community health , fitness , health coaching , counseling and food service . She holds a Bachelor of Science in clinical dietetics and nutrition from the University of Pittsburgh . Cite this Article | [
"Wasabi Peas",
"High Calorie",
"Fiber"
] |
http://healthyeating.sfgate.com/whats-difference-between-proteins-amino-acids-6805.html | What ' s the Difference Between Proteins & Amino Acids ? Written by Jan Annigan ; Updated December 07 , 2018 While proteins and amino acids are closely related , they ' re not exactly the same thing . Amino acids are called peptides , and they ' re small subunits made from carbon , hydrogen , oxygen and other compounds . Proteins are also called polypeptides , and they ' re chains of amino acids linked together β chains that can contain thousands upon thousands of amino acids . Your body has the ability to break down proteins into amino acids , and rebuild amino acids into proteins , and both processes are important to your health . Amino Acid Basics Although amino acids all have a similar structure , they are each chemically distinct . When they link together to form a new protein , the individual structures of the amino acids and how they interact with neighboring amino acids in the protein chain help determine the final shape , and , therefore , the ultimate function , of the protein . Amino acids influence how a protein is used in your body , but , in contrast , your body β s proteins might not directly affect the function of amino acids . Protein Synthesis When the cells of your body receive a message β for instance , when immune cells send the alert that an invading microorganism has entered your body and call for the production of antibodies to fight it β these cells can begin the process of protein synthesis . Using information encoded in your genetic material , the protein - building machinery within your cells pulls together amino acids from your dietary protein and assembles them in a specific order to create the protein you need at the moment . In this way , proteins use their constituent amino acids to Functions Once amino acids incorporate into proteins , proteins can serve many functions in your body . They support your immune health , build and repair muscles , provide structure to your internal organs and send messages between cells , and they are dependent on the amino acids that make them up . However , as individual molecules , amino acids can contribute to the workings of your body independent of their integral role in proteins . For example , a subset of amino acids can convert to glucose for use as fuel during times your diet contains too much protein Considerations Although they are different , proteins and amino acids exhibit a high degree of interdependence . Without amino acids , your body ca n β t manufacture proteins . Without dietary protein , your body ca n β t access all the amino acids it needs to make these proteins . Your cells are able to manufacture some amino acids β known as non - essential β while the essential amino acids are a necessary component of your diet because you lack the ability to synthesize them . Both types of amino acids are required for good health , and References ( 4 ) Oklahoma Cooperative Extension Service : Protein and the Body National Institute of General Medical Studies : The Structures of Life : Proteins are the Body β s Worker Molecules The Medical Biochemistry Page : Amino Acid Metabolism Utah Education Network : Protein - Complete and Incomplete About the Author A writer since 1985 , Jan Annigan is published in " Plant Physiology , " " Proceedings of the National Academy of Sciences , " " Journal of Biological Chemistry " and on various websites . She holds a sports medicine and human performance certificate from the University of Washington , as well as a Bachelor of Science in animal sciences from Purdue University . Cite this Article | [
"Nutrition",
"Amino Acids",
"Protein"
] |
http://healthyeating.sfgate.com/whey-protein-children-grow-taller-9086.html | Does Whey Protein Help Children Grow Taller ? Written by Andra Picincu ; Updated November 19 , 2018 Protein is just as important for children as it is for adults . It plays a key role in growth and development , keeps their bones strong and supports immune function . According to the latest research , this nutrient might also help children grow taller . However , not all protein sources are created equal . Whey protein , for instance , may or may not be suitable for your kids . It all comes down to their activity and nutritional needs . Importance of Protein for Children Along with carbs and fats , protein is one of the three macronutrients required for optimum health . This nutrient assists with tissue growth and repair , promotes lean muscle growth and keeps your child ' s immune system strong . Children need it in their diet to develop their bones and muscles . Protein also contributes to the production of red blood cells , enzymes and hormones . Every cell and tissue in your body needs this nutrient to function properly . A high - protein diet can help your child maintain a healthy body weight , build stronger bones and prevent disease . From meat and dairy to soybeans , eggs and nuts , this nutrient can be found in a wide range of foods . Whey protein is a viable option too . Active children , as well as those recovering from illness or injury , can benefit from taking this supplement . However , most kids do n ' t really need extra protein . Discuss this with a physician or a nutritionist before supplementing your child ' s diet with protein powder . Does Whey Protein Increase Height ? Tall people appear to be wealthier and more successful compared to their shorter counterparts . They also have occupations with higher social status and are more satisfied with life in general . Some studies suggest that they may also be smarter and more leader - like . Considering these facts , it ' s no wonder why so many parents want their children to grow taller . Research indicates that high - protein diets may have a positive impact on children ' s height . According to the Journal of Nutritional Science and Vitaminology , this nutrient increases growth hormone levels , helping children grow taller and stay leaner . The amino acids in protein support child growth and development . Other studies have found that a high protein intake may increase height and weight in malnourished children . Dietary diversity matters too . Protein alone is unlikely to help your child grow taller . If he ' s binging on candy and junk food , he may develop nutrient deficiencies . This can affect his growth and development β despite maintaining a high - protein intake . Since whey protein shakes deliver up to 25 grams of protein per serving , they may help increase children ' s height . However , these beverages are not always necessary . Additionally , they contain lactose , a sugar that may cause bloating and indigestion . Eggs , for instance , are a natural source of protein and have no lactose . A study published in Pediatrics suggests that these foods may help reduce stunting and improve growth in young children . Protein Requirements for Children How much protein kids should eat depends on their age , body weight and activity level . Health experts recommend the consumption of 12 to 14 grams of protein per day for children ages 1 to 3 ; 16 to 20 grams for children ages 4 to 8 ; 31 to 40 grams for boys ages 9 to 13 ; and 24 to 35 grams per day for girls ages 9 to 13 . Active kids and junior athletes may need more protein in their diet . It ' s unclear whether shakes are suitable for children . Most nutritionists advise eating high - protein foods rather than taking protein supplements . However , shakes can benefit children who are underweight , who refuse to eat meat or who have a metabolic condition that may cause muscle loss . Be aware that too much protein may cause weight gain and promote the formation of kidney stones . If you decide to include protein shakes in your child ' s diet , choose organic brands . But , since these products are not regulated by the FDA , they may contain harmful additives , so check the label for added sugars , synthetic dyes , stimulants and chemicals . References ( 7 ) Journal of Nutritional Science and Vitaminology : Role of Protein and Amino Acids in Infant and Young Child Nutrition - Protein and Amino Acid Needs and Relationship With Child Growth NCBI : Economics and Human Biology : Early Life Height and Weight Production Functions With Endogenous Energy and Protein Inputs Pediatrics : Eggs in Early Complementary Feeding and Child Growth Australian Government National Health and Medical Research Council : Protein Cleveland Clinic : Why Extra Protein for Your Child Is Unnecessary β and Possibly Dangerous SSRN : The Stature of the Self - Employed and Its Premium Business Insider : Science Says Being Tall Could Make You Richer and More Successful β Here ' s Why About the Author Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience . She holds a BA in Psychology and a BA in Marketing and International Business . Her mission is to help people live healthier lives by making smarter food choices and staying active . Andra provides digital marketing consulting and copywriting services as well as nutrition counseling . She owns ShapeYourEnergy , a popular health and fitness website . In 2014 , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better Cite this Article | [
"Whey Protein",
"Children"
] |
http://healthyheart.ucsf.edu/heartdisease-riskfactors.shtml | Select From the Following : Facts About Heart Disease Risk Factors Non - Modifiable & Modifiable Risk Factors Metabolic Syndrome Learn Your Risk Medical Conditions Diagnostic Tools Laboratory Tests Non - invasive Tests Invasive Tests Treatment Non - invasive Treatment Invasive Treatment Women and Heart Disease Non - modifiable Risk Factors Risk factors are conditions that increase your risk of developing cardiovascular disease . Some risk factors are called β non - modifiable β because you can not change them . Non modifiable cardiovascular disease risk factors include : Age According to American Heart Association computations , about 80 percent of people who die from cardiovascular disease are 65 years and older . Age itself increases your risk of developing heart disease Gender Heart disease has long been considered to be primarily men β s disease . Although women tend to develop cardiovascular disease about 10 years later in life than men , the outcome for women is often worse . 2 / 3 of US women have at least 1 risk factor More than 60 % are overweight or obese 25 % have almost NO physical activity More than 50 % of women over 45 years old have hypertension 40 % of women over 55 years old have elevated cholesterol Low HDL ( Less than 40mg ) is a stronger risk factor for older women than older men Diabetes increases relative risk 3 - 7 fold for women Family history of heart disease Your risk for developing heart disease increases if you have a relative who developed heart disease at an early age ( before 55 years old ) . If your parents developed heart disease later in life , it may be age - related rather than genetic . While you can not change your genes , it is important to know your family medical history and share it with your doctor Race African Americans are at a greater risk of developing cardiovascular disease . Modifiable Risk Factors Other risk factors are called β modifiable β because they can be changed or treated . The modifiable risk factors include : High blood pressure Blood pressure is recorded as two numbers , with a ratio like this : 120 / 80 mmHg . The top number , called systolic blood pressure , measures the pressure in the arteries when the heart beats . The lower number , called diastolic blood pressure , measures the pressure in the arteries between the heartbeats . High blood pressure is defined as over 140 / 90 on at least two separate occasions on separate days . Blood pressure should be measured at each doctor β s office visit starting at 18 years , but at least every 2 BP Classification Systolic BP mmHg Diastolic BP mmHg Normal More than 120 and Less than 80 Prehypertension 120 β 139 or 80 β 89 Stage 1 HBP 140 β 159 or 90 β 99 Stage 2 HBP More than 160 More than 100 For persons over age 50 , systolic blood pressure is more important than diastolic blood pressure as a cardiovascular disease risk factor . Starting at 115 / 75 mmHg , cardiovascular disease risk doubles with each increment of 20 / 10 mmHg throughout the BP range . Those with systolic BP of 120 β 139 mmHg or diastolic BP of 80 β 89 mmHg should be considered prehypertensive and require health - promoting lifestyle modifications to prevent cardiovascular disease . Smoking Smoking is the most preventable risk factor . Smokers have more than twice the risk of developing cardiovascular disease . On average , smoking costs 13 years to a male smoker and 14 years to a female smoker . Exposure to smoke ( second hand smoking ) increases the risk even for non smokers . Among adults over 18 years old in the US , about 20 % are current smokers . Do n β t β smoke ! Cholesterol The cholesterol profile includes LDL ( bad ) cholesterol , HDL ( good ) cholesterol , triglycerides and total cholesterol . LDL cholesterol ( low density lipoprotein ) contributes to the artery blockages ( plaques ) . Most people should aim at an LDL cholesterol level of 100 mg / dL or lower . If you are a very high risk of developing cardiovascular disease , or if you have already had a heart attack , you may need to aim at an LDL level below 70 md / dL . HDL cholesterol ( high density lipoprotein ) is a reverse - transport protein : it removes cholesterol from the arteries and takes it to the liver where it can be passed out of the body . High levels of HDL cholesterol lower your risk of developing cardiovascular disease . An HDL level of 60 mg / dL and over is considered excellent , providing you optimal protection . Triglyceride is the most common type of fat in the body . Many people who have heart disease or diabetes have high triglyceride levels . Normal triglyceride level is less than 150 mg / dL . Total is a measure of LDL cholesterol , HDL cholesterol and other lipids . The desirable level of total cholesterol is less than 200mg / dL . Diabetes Diabetes mellitus is defined as a fasting blood glucose of greater than 125 mg / dL . Diabetes ( elevated blood sugar ) increases your risk for developing cardiovascular disease . There are two main types of diabetes . Type 1 diabetes is usually first diagnosed in children and young adults . Type 2 diabetes is the most common form and can develop at any age . If you have diabetes , no matter which type , it means that you have too much glucose in your blood , and it can lead to serious health issues . Diabetes and Pre - diabetes People with a fasting blood glucose level between 100 mg / dL and 125 mg / dL have an increased risk for developing Type 2 diabetes . If they do not make lifestyle modifications , they will likely develop diabetes within the next 10 years . Pre - diabetes is reversible . If the affected person loses weight , maintains a healthy diet and increases his or her physical activity , he or she may be able to prevent progression to diabetes . | [
"cardiovascular disease",
"Risk Factors",
"American Heart Association computations"
] |
http://healthyhelperblog.com/tess-holliday-cosmo-cover-body-positivity-or-promoting-obesity/ | Healthy Helper Blog Tess Holliday Cosmo Cover Body Positivity or Promoting Obesity Tess Holliday Cosmo Cover Body Positivity or Promoting Obesity September 26 2018 By Healthy Helper 11 Comments A discussion on whether featuring morbidly obese people on magazine covers promotes body diversity or unhealthy lifestyle habits When you walk down the magazine aisle at a book shop or head to the check out lane at a grocery store one thing holds true for most of the magazines featured therea thin usually too thinverging on unhealthy white traditionally beautiful woman graces the covers One stereotypical standard of beauty and acceptable sizeweight has held true for decades in the beauty fitness and fashion industry without much room for other people DIFFERENT types people to make their way into the spotlight That isuntil now Luckily things seem to be slowly changing in our society The body positivity movement is gaining momentum more awareness is being raised about Health At Every Size and generally people are becoming more accepting or at least tolerant of those that do not meet societal norms A sign that times are changing came earlier this summer when plussized model Tess Holliday was featured on Cosmopolitan UKs cover This was a huge step for the magazine industryespecially ones catered to women that usually feature the same stereotypical body types from month to month Needless to say the public was shocked when this cover came out and their were many mixed reactions Beautiful Disgusting Iconic Harmful Trailblazing Inappropriate Needed Repulsive These are just a few of the contradictory words used to describe Tess Hollidays Cosmopolitan cover People on both sides of the argument for and against her being featured came out in droves to voice their opinions on the subject Everyone from popular to famous talk show personalities shared praise for Tesss confidence as well as launched unyielding criticism at her and Cosmo Overall two very different trains of thought emerged One one side people considered Tesss cover was a victory for women everywhere and that it sent an important message that your confidence and selflove does not have to be tied to your body size or shape Many people on social media remarked how different their lives and selfimage would have been if theyd grown up seeing women of all sizes represented in the way Tess was Celebrated for her spunk her acceptance of her body and enthusiasm for living her best life possible no matter what she looks like or how much she weighs Tess was a shining beacon The other side however was not so optimistic Instead throes of people attacked Cosmo and Tess herself for being irresponsible for glamorizing obesity and for promoting the idea that being obese is healthy They went as far as to say obesity has no place in the body positivity movement and that nothing good can come from featuring someone of Tesss size Calling the magazine cover dangerous and misguided opponents of the cover tried to justify what could be considered fatshaming by saying featuring Tess was just as bad as featuring an anorexic model basically showing one extreme or the other Now even a month or so removed from the initial release of the cover tempers and opinions are still flaring over something that in my opinion shouldnt be so serious Its a magazine cover Its for entertainment and leisure purposes Not everyone needs to be adding their two cents and nitpicking a womans body apart just because she was chosen to take a few photos But alas thats not how our society works and as much as Id like to believe Cosmo had pure intentions in featuring Tess they are after all a business One that makes money by selling Final takeaway I wanted to leave my personal opinion out of this discussion as much as possible but after extensively researching both sides of the argument for weeks now while trying to remain as unbiased a possible I did in fact develop my own thoughts on the matter Overall I think Tess Holliday being featured on Cosmo Magazine is a positive step forward for society for body positivity and for women in general If we take the health aspect out of the discussion featuring a woman like Tess show others that ANYONE and EVERYONE no matter their size height race ability or Frankly I see Tesss cover is not only representing overweight women around the world who have rarely been featured positively in commercial media but as a nod to ALL women who are underrepresented Women in wheelchairs women with deformities women of different races women who havent been photoshopped and retouched to unrecognizable proportions women with amputated limbs women with skin conditions transwomen chronically ill women women who dont fit traditional beauty standards Sure these are not the types of looks that sell magazines but they are the women that more accurately represent reality and what diversity there is across the Tess Holliday Cosmo Cover Body Positivity or Promoting Obesity bodypositivity obesity cosmopolitan Click To Tweet Id love to hear your opinionsthoughts on this topic in the comments Stay connected Subscribe to Healthy Helper Facebook Healthy Helper Twitter Healthy_Helper Instagram HealthyHelper Pinterest Healthy_Helper Bloglovin Healthy Helper Google Healthy Helper Tumblr Healthy Helper Blog Snapchat KailaProulx Want to get FREE products for review and make money as a blogger Check out Linqia Filed Under Body Image Discussions Fashion Food for Thought Self Love Pumpkin Spice Latte Overnight Oatmeal vegan glutenfree Healthy Living Community LinkUp 4 This site uses Akismet to reduce spam Learn how your comment data is processed | [
"unhealthy lifestyle habits",
"body diversity"
] |
http://healthyhomecafe.com/2013/04/02/zucchini-slice/ | Zucchini Slice by healthyhome in Light Meals Meat free Mondays Vegetarian 2 Apr 2013 Zucchini slice is one of those quick easy light meals that is great to have as a standby It also makes a good lunch box idea for the kids or grown up kids I had a client ask me recently if I had a good recipe for zucchini slice I do make zucchini slice but for me it is usually one of those pot luck dishes where you mix a bit of this and that depending on what you have including zucchini in there somewhere and voila you have zucchini slice So I decided to standardise a recipe for my socalled zucchini slice True to form I only had 2 zucchinis when I decided to do this which would not make a very large slice so I had to add something else Pumpkin teams beautifully with both zucchini and ricotta and I had plenty in the fridge so that was an easy choice A traditional zucchini slice includes bacon not mine Bacon is one food I really dislike It is also a processed meat and there is now overwhelming evidence that processed meat can increase your risk of bowel cancer as well as pancreatic and stomach cancer So I am not sure you want to include it in your zucchini slice either The bacon is supposed to provide lots of flavour yet I do not think my zucchini slice is tasteless If you like you can throw some fresh herbs into it basil dill parsley or chives would all help it taste even more delicious To cut down on the number of eggs used I added some ricotta which gave the slice a lovely soft texture I also added feta cheese into the slice in place of tasty cheese Tasty cheese is much higher in fat roughly 30 fat than feta low fat varieties are around 16 fat but also as feta is also very flavoursome due in part to the high salt content so you dont need to use very much I have used other vegetables when making this slice in the past including carrots and sweet potato Sometimes I throw in some spinach fresh or the frozen and thawed spinach It always tastes really good This can also be made in a muffin tray for individual serves Zucchini Slice Prep time 15 mins Cook time 45 mins Total time 1 hour Author Caroline Trickey from Healthy Home Cafe Serves 4 Ingredients 2 eggs 120g ricotta 60g fetta crumbled cup ground almonds teaspoon salt Freshly ground pepper 2 medium Zucchinis 200g grated 200g Pumpkin grated cup finely chopped fresh herbs parsley chives dill basil optional 1 tomato sliced Instructions Preheat oven to 170 degrees C Line a 15cm square tin with baking paper Add eggs ricotta half of the feta cheese ground almonds salt and pepper to a medium sized bowl and whisk with a fork to combine Add grated zucchini and pumpkin to bowl and stir through Pour mixture into prepared tray and spread evenly Top with tomato slices and sprinkle with remaining feta cheese Bake in preheated oven for 4550 minutes Tags eggs gluten free healthy lunchbox ideas high fibre low saturated fat Pumpkin quick and easy ricotta vegetarian zucchini | [
"Zucchini Slice",
"recipe"
] |
http://healthylawns.suffolkcountyny.gov/lawn/overseeding.htm | Back to how to care for your lawn For homeowners : Overseeding your lawn Although the best time to seed lawns is in late summer / early fall bare spots should be overseeded regularly to reduce the chance of soil erosion , improve water infiltration , reduce weed invasion and use fertilizer more efficiently . This is the time when you can introduce new and improved varieties that may have more pest resistance , better fertilizer efficiency , lower water requirement , may be darker in color or have other desirable attributes . First be sure to match the grass with your lawn situation and maintenance program . Tall fescue Fine fescue Perennial rye Kentucky blue Shade tolerance good excellent poor poor Drought tolerance more more less less Fertilizer need little little med - high med - high If you are looking for a low maintenance grass consider using fescues . Fine - leaf fescues , especially sheep and hard fescue , grow very slowly , require little to no fertilizer , do well in acidic and shady sites . Some cultivars ( varieties ) have endophytes which are beneficial fungi that live in the leaf sheath of the grass and produce chemicals that deter surface - feeding insects such as chinch bugs and sod webworm . Keep in mind fine fescues do have their problems : they ca n β t hold up to lots of traffic or wear and tear , they can take on a β brown haze β appearance under full Tall fescue is another grass to consider for home lawns and also contains endophytes . Breeders have developed exceptionally dark green cultivars that are extremely heat and drought tolerant . Because of its wide blade and upright growth habit it does n β t blend well with Kentucky bluegrass or perennial ryegrass so it should make up 90 % of the grass mixture . Tall fescue has a bunch type growth habit which means it can be clumpy in appearance . It will require overseeding to be competitive where there is a lot of traffic . Tall fescue requires more frequent mowing Perennial ryegrass germinates very quickly and can provide uniform lawn within two weeks . It thrives in full sun , requires well - drained soils and will require moderate to high fertilization . Perennial ryegrass is susceptible to a few diseases ( red thread , rust , brown patch and Pythium blight ) especially when not maintained properly . It is not well adapted to shade or drought conditions and because it is a bunch grass overseeding may be needed any time it becomes thin . Kentucky bluegrass is the most common cool season grass used in home lawns and one that is associated with providing a β high quality β lawn . It spreads by underground stems ( rhizomes ) which allows it to form a nice dense sod and one that can recover from damage . Grass seed tips Always buy good quality seed or you could be introducing undesirable species into your lawn . Seed mixtures contains 2 or more different grasses . For example : bluegrass , ryegrass and fescue . Seed blends contains 2 or more cultivars of the same grass . Kentucky bluegrass thrives in full sun and well drained fertile soils . It should be fertilized regularly and will require irrigation to avoid summer dormancy when warm , dry conditions exist . Kentucky bluegrass is susceptible to leafspot , dollar spot , summer patch and necrotic ringspot . Fortunately there are many pest - resistant cultivars and very dark green cultivars available . Keep in mind that if you need quick germination Kentucky bluegrass is not the grass to use . It usually takes more than two weeks to germinate and many weeks to produce a dense turf . When establishing a lawn Kentucky bluegrass needs to make up at least 80 % or more of the mix when seeded with fast germinating grasses like perennial ryegrass to remain the predominant grass . Overseeding rates should be 4 - 6 lbs for perennial ryegrass , 6 - 8 lbs for tall fescue , 2 - 4 lbs for fine fescue and1 - 2 lbs for Kentucky bluegrass per 1,000 square feet . For information on how to implement an aggressive overseeding program for your lawn review , see this Repetitive Overseeding brochure . Establishment seeding rates will vary depending on seeding mixtures and situations . For shady sites plant : a 100 % fine fescue blend at 4 - 5 lbs . per 1,000 square feet . For sunny low - maintenance lawns plant : 100 % tall fescue blend at 7 - 10 lbs . per 1,000 square feet . or 65 % or more fine fescue blend + 15 % or less perennial ryegrass + 20 % or less Kentucky bluegrass blend at 4 - 5 lbs . per 1,000 square feet For sunny medium - high maintenance lawns plant 65 % or more Kentucky bluegrass blend + 15 % or less perennial ryegrass + 20 % fine fescue at 4 - 5 lbs . per 1,000 square feet . For Long Island the best period to seed is late summer ( late August ) until early fall ( late September ) when temperatures start to cool and soils are still warm and moist . Scalp the turf low and overseed with improved varieties at recommended rates * . Rake seed in with the back of the rake . Spread ΒΌ - Β½ β of good quality compost to help with establishment . Newly seeded areas should be kept moist until seed has germinated . Begin mowing when new seedling turf has reached 2 β . After 3 or 4 * Call Cornell Cooperative Extension of Suffolk County β s Horticulture Information lines to learn of the latest recommended pest - resistant varieties . In Riverhead dial 631.727.4126 . To reach the lab at the Bayard Cutting Arboretum dial 631.581.4223 . You can also request information from your local garden center . | [
"Overseeding your lawn"
] |
http://healthylife-articles.blogspot.com/2010/09/how-many-times-must-drink-green-tea.html | How many times Must Drink Green Tea Every Day ? M any people still confuse about how much green tea that should be taken everyday to overcome their health benefit for us . Does a cup of green tea is enough ? Or may be we need to take more ? this articles is explaining about how much cups of green tea should we drink to get its beneficial effects . There are no side effects of drinking green tea . The only problem that might cause to our health will occur if green tea is taken over the daily recommended levels . Experts recommend at least 3 cups of green tea per day to effectively lose weight . Taking over 6 cups a day can cause palpitations ( when you can hear your heart beating or irregular heart beating ) due to caffeine overdose . The average cup of green tea contains anywhere from 8 to 20 mg of caffeine , while black tea contains at least twice that amount - - 40 to 60 mg . Soda contains between 40 to 60 mg and a cup of drip coffee has a nerve - jangling 90 to 150 mg , more than half the amount of caffeine that some people should consume in a whole day . Overdose ( quantities more than 300 mg caffeine , more than 5 cups / day ) can lead to negative effect on the CNS and irritation of the Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries - about 3 cups per day ( which would provide 240 - 320 mg of polyphenols . A cup ( 200 mL ) of green tea ( Gun Powder , Hangzhou , China ) contains about 142 mg EGCG , 65 mg EGC , 28 mg ECG , 17 mg EC , and 76 mg caffeine . Recent studies on 1003 subjects over age 70 , comparing their green tea intake and mental sharpness , using a Mini - Mental State Examination , a well - accepted standardized test for measuring cognitive function . Drinking more than 2 cups a day of green tea slashed odds of cognitive impairment in elderly Japanese men and women by 64 % ! And a Japanese cup of green tea is much smaller than its American counterpart - only about 3.2 fluid ounces . And at every level of cognitive impairment - from minimal to severe - those drinking the most green tea experienced significantly less mental decline than those drinking the least . Compared with elderly Japanese who drank less than 3 cups a week , those drinking more than 2 cups a day had a 54 % lower risk of age - related declines in memory , orientation ability to follow commands and attention . Those drinking 4 to 6 cups of green tea a week ( 1 cup a day ) had a 38 lower risk of declines in brain function BENEFITS OF TEA | 15 komentar samsu burt Says : June 25 , 2012 at 8 : 11 AM This is such a great blog post ! Very good information ! Appreciating the hard work you put into your site and detailed information you present . It β s awesome blog . http : / / all4payday . com rose silk Says : April 4 , 2013 at 12 : 10 AM The idea will almost always be tranquilizing any particular one thermogenic home owners due to that short - term within of design also will how does raspberry ketone work come those people activities due to using a degree impacting electricity together with , past merely the indegent usage of calorie consumption utilized one of a kind . Bananas Ketones are going to be designed due to the general healthier and healthier workouts , together with specifically geared up , to help you to make this amazing personal additional fat will probably raspberry ketone reviews does it work be preserved very quickly from the get due to more significant electricity . Bananas Selma must be consequence about property fresh fruits and vegetables and veggies , together with recipes make using personal additional fat for you to drive out , moreover , allows that will improve as factor of your electricity , by way of example doing workouts can be quite with regards to more quickly successful . In this instance that will uniformity associated with varied factors about real floors base level reality : reality : reality : blueberries enables you reduce ineffective using of negative calorie consumption from fat much more not how raspberry ketones work effectively about the at all periods your system . Some kind of very disclosing items , that will consistently are usually also nearly every look regarding research together with , moreover to offering almost any first - rate make the effect about details regarding oatmeal ketone . Oatmeal ketone may be linked phenolic items that has a red from the tone colorization regarding oatmeal . That may be the recognize would be the the best place items available . Objective rates associated with Oughout . Ersus . cash 20K nearly every kg . That normally may be well - known how does raspberry ketone diet work together with impression treatments moreover to impression impression aesthetic cosmetic beauty together with completed up with with smaller sized organizations . Even so , currently , usually because nice looking gizmos together with , does raspberry ketone actually work also , health - related medical - related self - discipline may be well - known , when they will also developed using health - related problems , to be a lot like carting personal additional fat , together with acquire make using fat reduce . All of your certification within of oatmeal keytones buying day - to - day , automobiles together with automobiles , almost no success terrain , you will raspberry ketone see satisfaction completed up with with items to produce a necessary these kinds of examples may be least . The idea will almost always be tranquilizing any particular one thermogenic home owners due to that short - term within of style also will come those people activities due to using a degree impacting energy together with , previous merely the indegent usage of calorie consumption utilized one of a kind . rose silk April 29 , 2013 at 3 : 23 AM Your article shows you have a lot of background in this topic . Can you direct me to other articles about this ? I will recommend this article to my friends as well . Thanks cheap raspberry ketones capsules | raspberry ketone side effects UK Official Web Site | raspberry ketones dosage weight loss Raspberry Ketone Reviews April 29 , 2013 at 3 : 30 AM There are so many different aspects when it comes to this topic . Thank you so much for sharing your knowledge on this particular aspect . best anti ageing products phen375 reviews raspberry ketone reviews Raspberry ketone Emily Bandy April 30 , 2013 at 8 : 15 PM thanks for this great publish . i just started to workout and achieve muscle tissue but still im baffled in which to start . your publish assisted me in countless techniques . Emily Bandy Author of top fat burning foods website Abdul Sami September 15 , 2013 at 8 : 23 AM This is such a great blog post , i love read articles thanks bro A b d u l Sami oma drx December 2 , 2013 at 6 : 16 AM tank to information . . . http : / / goo . gl / Xm4dIF Anonymous May 7 , 2014 at 11 : 39 AM article highly qualified friend . . , thanks for sharing information , If do seo for my blog Belajar SEO dan Blog as my blog have 2000 + visitor and I want 5000 Belajar SEO dan Blog Eli Joseph December 17 , 2014 at 1 : 49 AM Thanks dear for this huge recommendation on having green tea ! ! My mother drink Green tea on daily basis and I am also taking Green drink for reducing my body weight from last 2 years and it really gives excellent results as I have reduced 6 kg β s without any dieting . Ashish Rai March 19 , 2015 at 3 : 17 PM Thanks for information jowdjbrown March 16 , 2016 at 1 : 57 AM Perhaps he was rehearsing his speech . healthy tea melbourne Unknown April 22 , 2016 at 9 : 19 PM Very much informative Unknown April 22 , 2016 at 9 : 20 PM Very much informative Simply Herbal November 21 , 2017 at 3 : 56 AM Wow , What a Great Site , All of the Health Related Posts Are So Informative for People Under Review . I Liked It ! I Also Have a Blog / site About That Covers Simple Herbal Related Stuff . Please Feel Free to Visit . Thanks for Sharing . Get Fast Way to Burn Fat Faster > > > Green Tea Capsules All People Want to Lose Weight Quickly but How > > > Garcinia Cambogia Keep Posting : ) Simply Official December 3 , 2018 at 2 : 40 AM Wow , What a Great Site , All of the Health Related Posts Are So Informative for People With Review . I Liked It ! I Also Have a Blog / site About That Covers Simple Herbal Related Stuff . Please Feel Free to Visit . Thanks for Sharing . best green tea for weight loss Green Tea Capsules Benefits Keep Posting : ) Post a Comment Newer Post Older Post Home | [
"Healthy Lifestyles",
"Green Tea",
"palpitations"
] |
http://healthyliving.azcentral.com/average-time-10k-run-beginner-20009.html | What Is the Average Time for a 10K Run for a Beginner ? Related Articles A 6 - Week Workout Plan for Your First 5K Training for an 8K in 5 Weeks How to Train for a 5K Using a Treadmill What Is a Good Running Pace for Women Over 40 ? 5K Training for Speed How to Get in Shape for Cross - Country Skiing A 10K run is 6.2 miles long . Your average 10K pace is highly individual and results from your level of fitness , your training history , and your genetic makeup and innate athletic ability . As a beginning runner , your first goal should always be to train without getting injured , and your first goal for a 10K race should be to finish , regardless of your pace . Train at Your Own Level You can figure out what pace you should be aiming for on your daily runs by doing a " magic mile " time trial . Find a track or a nice , flat road where you happen to know the distance between a couple of points . You can use your car ' s odometer to measure the road if you do n ' t have a track nearby that you can use . Jog an easy five minute warm - up , then walk for three or four minutes . Once you ' re ready , run one mile Make Your Own Training Plan There are several free training plans available online that can help you train toward your 10K goal . Your work and life schedule are going to be the biggest dictators of how much time you have to dedicate to training , and not all of the training plans may work for you . Investigate a few beginner plans , such as those available from Jeff Galloway , Hal Higdon , Cool Running or Runner ' s World . As long as you are getting in your long run each week , which will range from 2 to as many as Calculate Your Pace You can repeat your magic mile test every two weeks , and adjust the pace of your training runs as appropriate . According to professional runner and trainer Jeff Galloway , you can estimate your 10K time by multiplying your magic mile time by 1.15 . A ten - minute mile pace is a realistic goal if you are a beginning runner and you ' ve been training for a while . If you can run a mile in ten minutes , then you may be able to complete your 10K at an 11 : 30 mile pace . At Considerations Alternating walking and jogging during your training runs will help you to recover faster without impacting your endurance gains . Even professional runners take walk - breaks during training runs and races , so you can feel confident that you ' re still getting the benefits of training while at the same reducing your risk of burning out . Take up cross training on non - run days in order to improve your strength and flexibility , which will help keep you from getting injured during training and on race day . Cross training gives your running muscles a break References Runner ' s World : Your Perfect Running Pace Run Injury Free With Jeff Galloway : 5K / 10K Training Cool Running : Beginner 10K Training Plan Hal Higdon : 10K Training Guide - Novice Program Runner ' s World : 10K Training Plans Jeff Galloway : Walk Breaks ? About the Author Ari Reid has a bachelor ' s degree in biology ( behavior ) and a master ' s in wildlife ecology . When Reid is not training to run marathons , she is operating a non - profit animal rescue organization . Reid has been writing web content for science , health and fitness blogs since 2008 . Photo Credits | [
"10K Run",
"Average Time",
"level of fitness"
] |
http://healthyliving.azcentral.com/benefits-egg-bagels-16936.html | The Benefits of Egg Bagels All bagels are made from a basic dough of flour , yeast , salt and a sweetener such as malt syrup or honey . Egg bagels have one obvious difference : Whole eggs or egg yolks are added to the dough . They β re good sources of protein and iron and , thanks to the eggs , vitamins A and B12 . The eggs also add some cholesterol . Basics In spite of the eggs , the macronutrients in egg bagels are about the same as wheat , cinnamon raisin and oat bran bagels . One large egg bagel has 364 calories and 69 grams of total carbohydrates . It contains 14 grams of protein and 3 grams of fiber . Men get 25 percent of their recommended daily allowance of protein and 8 percent of fiber from one egg bagel , while women get 30 percent of their daily protein and 12 percent of fiber . Be aware that bagels tend to be high in sodium . A large Fat and Cholesterol Egg bagels are low in total and saturated fats , but one large bagel has 31 milligrams of cholesterol . Wheat , cinnamon raisin and oat bran bagels do n ' t contain cholesterol . Your daily cholesterol generally should not exceed 300 milligrams ; however , if you have high cholesterol or cardiovascular disease , the American Heart Association recommends consuming 200 milligrams or less . Iron Without enough iron , tissues throughout your body would n β t have the oxygen they need and your immune system would weaken . Iron helps regulate the growth of cells that fight viruses . One egg bagel has 5 milligrams of iron . Men need only 8 milligrams of iron daily , so one egg bagel supplies 62 percent of an entire day β s recommended allowance . Women under 51 need 18 milligrams of iron daily , so an egg bagel provides them with 28 percent of their recommended intake . After 51 , women need only 8 Vitamins from Eggs Two essential vitamins you β ll gain from the added eggs are vitamin B12 and vitamin A . Other types of bagels may contain a small amount of vitamin A , but most do not naturally have any vitamin B12 . One egg bagel has 0.2 micrograms of vitamin B12 . That does n β t sound like much , but it β s actually 9 percent of your recommended dietary allowance . You β ll also get 42 micrograms of vitamin A , or 5 percent of men β s and 6 percent of women β s daily allowance Serving Tips The tricky part about eating an egg bagel is finding healthy toppings . You can always opt for fat - free cream cheese , but try replacing that with mashed avocado , which is slightly higher in calories but has no cholesterol or sodium and supplies healthy unsaturated fats . Top the avocado with spinach , mushrooms and grated carrots for a healthy meal . Spread your bagel with hummus with sweet red peppers and cucumbers . Another option that provides protein and cholesterol - lowering unsaturated fats is any type of nut butter , which you can top with References NutritionValue . org : Bagels , Egg Institute of Medicine : Dietary Reference Intakes American Heart Association : Know Your Fats Linus Pauling Institute : Iron Office of Dietary Supplements : Vitamin B12 Linus Pauling Institute : Vitamin A About the Author Sandi Busch received a Bachelor of Arts in psychology , then pursued training in nursing and nutrition . She taught families to plan and prepare special diets , worked as a therapeutic support specialist , and now writes about her favorite topics β nutrition , food , families and parenting β for hospitals and trade magazines . Photo Credits | [
"The Benefits of Egg Bagels",
"macronutrients"
] |
http://healthyliving.azcentral.com/benefits-exercising-abs-hulahoop-1845.html | What Are the Benefits of Exercising Abs With a Hula - Hoop ? Related Articles Does a Hula Hoop Burn Your Tummy Fat ? Toning Dance Workouts Exercise to Get Ripped Abs for Girls What Does Hula Hoop Exercise Do for the Body ? What Kind of Workout Is Flamenco Dancing ? How Tennis Relieves Stress Since Arthur " Spud " Melin and Richard Knerr trademarked and released the first plastic hooping device they called the Hula - Hoop in 1958 , it has never been absent from toy stores . However , using a Hula - Hoop is not just kids ' play any longer . A growing number of adults are using this fun tool to roll their abs into shape . Hooping is an artistic way of dancing with the Hula - Hoop , while the newer Hoopnotica is a new , intense cardiovascular workout program that puts the hoop to good use Strengthening and Toning Your Abs Hooping tones your abdominal muscles like the rectus abdominus , external oblique , internal obliques , and transversus abdominus . As your body moves and grooves to keep the hoop in rotation , all of the muscles receive a thorough workout while your body also benefits from the simultaneous aerobic exercise as well . As reported by Catherine Sharick in " Time " magazine , the last value of hooping is that it works . Concentration Increases The act of working out with the Hula - Hoop is unique among all other exercises . It requires an acute concentration in order to keep the hoop in rotation . It can be mastered by anyone , but it does take dedication and concentration . You simply ca n ' t have your mind elsewhere as you go through the abs and aerobic workout . Honing your concentration in this way can be an asset in other areas of your life as well . Building Your Stamina The Mayo Clinic reports that you need to spend at the very least 10 minutes at a time exercising your abs with the Hula - Hoop in order to see concrete results . Although it ' s only 10 minutes , beginners who are not in shape may find this challenging . Since only short increments are required , hooping is a fantastic ab workout to start with before integrating other exercises into your routine . According to the American Council on Fitness , the results you get from working out with the Hula - Hoop are comparable to benefits Fat Loss While the claim that you can spot train to lose weight in one area is a myth , it is possible to lose fat wherever it is in excess on your body . Since working out with a Hula - Hoop is a very good aerobic exercise , it burns more calories than other ab - building anaerobic exercises . A study done in 2010 by the American Council on Exercise revealed that working out with a Hula - Hoop burns as much as 210 calories in only half an hour . That means it ' s a perfect fit for those who are seeking to shed a few pounds . Just remember that you can be healthy at every size , and you do n ' t want to take away the joy of using the Hula - Hoop by fixating on dropping pounds . Enjoy your workout , and let the rest take care of itself . Relaxation Although it may seem silly for an aerobic exercise to be a part of relaxation , this can be true when using the Hula - Hoop . The repetitive motion can be rather soothing . According to Loopy Hoops , hooping can even be used as a meditative tool . Just as the Hula - Hoop can work the muscles in your abs , it can help increase mental discipline as well . Using a Weighted Hula - Hoop Using a weighted Hula - Hoop will add greater resistance to the workout and strengthen and tone the abs even more effectively . Also a weighted Hula - Hoop enables you to maintain the hooping rotations for longer periods of time . References American Council on Fitness : Hooping - Is It An Effective Workout ? Shape : Celeb Workout - Marisa Tomei ' s Hula - Hooping Program Hoopnotica : What Is Hoopnotica ? LOTI : The History of the Hula - Hoop Fitness Magazine : Hula - Hoop and Jump - Rope Your Way Thin OIL Lifestyle : Hula - Hoop Your Way to a Workout The Mayo Clinic : Weighted Hula - Hoops MIT : Hula - Hoop Time : Hula - Hooping , From Child ' s Play to Real Exercise Whote Living : Ab Workout with the Hula - Hoop Resources Hula - Hoop World Records Wham - O , the Makers of the Hula - Hoop Hooping for Hope The Hoop Path Hooping About the Author Robin Raven was first published in 1998 . She has contributed to newspapers , magazines and online publications , including " The Malibu Times , " " Act ' ionLine " for Friends of Animals , USA Today Travel Tips and the official Melissa Gilbert website . Raven specializes in travel , health , beauty , culture , vegan nutrition , joyful living , arts and entertainment . She holds a Bachelor of Fine Arts in writing . Photo Credits | [
"Exercising Abs",
"Hula-Hoop",
"Hoopnotica"
] |
http://healthyliving.azcentral.com/benefits-kiwis-pineapples-16836.html | What Are the Benefits of Kiwis & Pineapples ? Related Articles The Health Benefits of Prunes & Plums What Are the Benefits of Cranberries vs . Grapefruit ? The Health Benefits of Grapes & Blueberries Benefits of Eating Pomegranates What Are the Benefits of Shiitake Mushrooms ? Is Pomegranate Juice As Good for a Person ' s Kidneys As Cranberry Juice ? While kiwi fruit and pineapple look very different on the outside , they have a number of similarities . Both of these fruits contain enzymes that can help tenderize meat , both fruits are among those with the lowest levels of pesticide residues and both can cause allergic reactions , especially in people with an allergy to latex . Kiwi and pineapple have similar levels of essential vitamins , but each has different health benefits . Nutrition Benefits Each kiwi fruit contains only 42 calories but provides more than 100 percent of the daily value for vitamin C and 35 percent of the DV for vitamin K . Eat a 1 - cup serving of fresh pineapple chunks and you will be consuming 82 calories and getting 132 percent of the DV for vitamin C and 12 percent of the DV for manganese . Vitamin C is an antioxidant essential for wound healing , vitamin K is necessary for blood clotting and you need small amounts of manganese for nerve and brain function . Pineapple Health Benefits Pineapples contain a substance called bromelain which may have health benefits . According to a review article published in " The Pakistan Journal of Nutrition " in 2008 , bromelain acts as an anti - inflammatory , making it beneficial in the treatment of asthma and arthritis ; it also helps inhibit the growth and spread of cancer cells . Bromelain is used to help rid burns of damaged skin so they can be treated and to help treat diarrhea caused by cholera or E . coli infections . Kiwi Health Benefits If you have trouble sleeping , eating two kiwi fruits about an hour before you go to bed may help you get to sleep 35 percent faster and sleep 13 percent longer with fewer disturbances , according to a study published in " The Asia Pacific Journal of Clinical Nutrition " in 2011 . Another study , published in " The Journal of Human Hypertension " in February 2013 , found that eating three kiwis per day for 8 weeks helped male smokers lower systolic blood pressure by 10 millimeters of mercury and diastolic pressure by 9 millimeters of mercury Use Try making a marinade of pureed kiwi mixed with garlic , soy sauce , tomato sauce and Worcestershire sauce , or one using pureed pineapple mixed with sesame oil , soy sauce , ginger , garlic and red pepper flakes . Blend up a smoothie made with pineapple , kiwi , low - fat yogurt , fruit juice and banana ; make a salsa with pineapple , kiwi , cilantro , jalapeno peppers and lime juice to serve alongside fish or meat ; or toss these fruits together with bananas and strawberries and top with poppy seed dressing for a References Environmental Working Group : EWG ' s 2012 Shopper ' s Guide to Pesticides in Produce USDA ' s ChooseMyPlate : Why is it Important to Eat Fruit ? USDA Nutrient Data Laboratory : Kiwifruit , Green , Raw USDA Nutrient Data Laboratory : Pineapple , Raw , All Varieties Drugs . com : Pineapple Pakistan Journal of Nutrition : Therapeutic Application of Pineapple Protease ( Bromelain ) : A Review Asia Pacific Journal of Clinical Nutrition : Effect of Kiwifruit Consumption on Sleep Quality in Adults With Sleep Problems Platelets : Effects of Kiwi Fruit Consumption on Platelet Aggregation and Plasma Lipids in Healthy Human Volunteers Journal of Human Hypertension : Kiwifruit Decreases Blood Pressure and Whole - blood Platelet Aggregation in Male Smokers U.S. Food and Drug Administration : Calculate the Percent Daily Value for the Appropriate Nutrients Resources University of Maryland Medical Center : Bromelain About the Author Based in Massachusetts , Jessica Bruso has been writing since 2008 . She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations , both from Tufts University . Photo Credits | [
"Kiwis",
"Pineapples",
"Benefits"
] |
http://healthyliving.azcentral.com/burning-calories-stationary-bike-vs-walking-2612.html | Burning Calories on a Stationary Bike Vs . Walking Riding a stationary bicycle burns more calories than walking alone . Although certain activities burn more calories than others , total caloric burn and overall weight loss depend largely upon individual physical dispositions , workout intensity and diet . Consult with a health care adviser or nutritionist prior to participating in a fitness or diet regimen . Basics One pound of fat is the equivalent of 3,500 calories . To lose 1 pound of fat each week , you need to create a deficit of 500 calories each day . The deficit may be accomplished by reducing caloric intake by 250 calories and burning an additional 250 calories through physical activity . To reach the 250 - calorie burn goal , an individual weighing 125 pounds must walk ( at a speed of 3.5 miles per hour ) for approximately one hour or bike at a moderate pace for approximately 45 minutes . Caloric Burn Both body weight and level of intensity impact just how much caloric burn you will experience . " Harvard Heart Letter " notes that an individual riding the stationary bike at a moderate level for 30 minutes will burn an average of 210 calories at 125 pounds , 260 calories at 155 pounds and 311 calories at 185 pounds . Likewise , riding the stationary bike at a vigorous level for the same weight categories produces a caloric burn of 315 calories , 391 calories and 466 calories , respectively . MayoClinic . com defines " moderate " as the Muscles Used in Biking vs . Walking Riding a stationary bike burns more calories due to the added resistance of pushing downward on the foot pedals . In doing so , the stationary bike targets large muscle groups , such as the thighs and glutes , to torch the extra calories . In addition to working the same muscle groups as the stationary bike , but at a lower intensity , walking also works the calves , hip flexors , abdominal region and tibialis anterior muscles that run along the front of the shins . Wearing weighted gloves while pumping the arms during the walk may also Health Benefits Both walking and stationary bike riding provide health benefits . The American Council on Exercise notes that engaging in a regular walking program may help to improve cholesterol levels , lower blood pressure and increase stamina . An article published in the December 2009 issue of " Harvard Men ' s Health Watch " explains that regular exercise , which includes riding the stationary bike , may protect against heart attack , stroke , high blood pressure , diabetes , depression , osteoporosis , certain cancers and dementia . Considerations Regardless of which activity burns the most calories , the focus ought to be on lifestyle rather than calorie burn alone . Choose an activity that you enjoy and will be able to maintain over an extended period of time . Incorporating proper nutrition and strength training into your daily regimen is crucial for weight - loss success and weight maintenance . Not only does strength training preserve and enhance muscle mass , but it also helps to protect against ailments such as shin splints or backaches . For instance , strengthening the abdominal region allows the abdominal muscles to References Harvard Heart Letter : Calories Burned in 30 Minutes for People of Three Different Weights ; July 2004 Harvard Men ' s Health Watch : How Much Exercise Do You Need ; December 2009 MayoClinic . com : Calories Burned in 1 Hour MayoClinic . com : Can I Lose Weight if My Only Exercise is Walking ; Katherine Zeratsky , R.D. , L.D . MayoClinic . com : Exercise Intensity MayoClinic . com : Metabolism and Weight Loss MayoClinic . com : Strength Training American Council on Exercise : A Walk a Day About the Author Stephanie Lee began writing in 2000 with concentration on food , travel , fashion and real estate . She has written for Amnesty International and maintains three blogs . Lee holds a Bachelor of Arts in international relations from the University of California , Irvine , and an M.B.A. from Concordia University . Photo Credits | [
"Burning Calories",
"Bike Vs . Walking"
] |
http://healthyliving.azcentral.com/can-lose-weight-doing-bikram-yoga-day-10574.html | Can You Lose Weight Doing Bikram Yoga Every Day ? You can lose weight doing any activity every day if you burn more calories than you consume . The right question is β is Bikram yoga a good activity for weight loss ? β Proponents of Bikram yoga , also known as hot yoga , say it is because the activity β s stretches are rigorous and the heated environment spurs weight loss . These claims , though , are β highly improbable , β according to the National Council on Strength and Fitness , and the activity ranks very low on calorie - burning charts . Definitions Yoga has eight branches . The three most familiar are asana , pranayama and pratayahara . The word " asana " means " seat , " and originally referred to various seated positions used for meditation . The word also refers to the slow stretches and positions included in modern yoga classes . Pranayamas are breathing techniques . Pratayahara is a type of meditation . Asanas , pranayamas and pratayahara are collectively called Hatha yoga . Bikram yoga is identified as a kind of Hatha yoga by Bikram β s Yoga College of India . It consists of 26 postures Postures The 26 postures stretch every part of the body and are always performed in the same order , because Choudhury said he believed that the sequence maximizes the function of all of the body β s ligaments , muscles , tendons and veins . A few of the postures are done while standing on one leg . A few require bending your back so far that your head touches the ground while your feet are also touching the ground . A few others require bending your arms and legs while you β re on your stomach . Weight - Loss Stats Hatha yoga , which includes Bikram yoga , burns more calories than only one of the 20 gym activities on a list published in the β Harvard Heart Letter . β It burns 298 calories per hour in 155 - pound people and 356 calories per hour in 185 - pound people . In comparison , a 155 - pound person exercising for one hour burns 782 calories while bicycling vigorously on a stationary bike , the list β s top calorie - burning gym activity , and 520 calories while doing activities in the middle of the list such Heat ' s Effect Bikram yoga burns as many as 1,000 calories per hour , according to many of its proponents . The National Council on Strength and Fitness , though , reports that this claim does n β t have β logical physiological merit . β Bikram yoga significantly increases heart rates , a crucial factor in weight loss , but the National Council on Strength and Fitness reports that heat rather than exercise causes the high heart rates and the calorie losses are temporary because they β re due to sweat . In fact , The Merck Manual Home Health Handbook reports References Bikram β s Yoga College of India : Weight Loss National Council on Strength and Fitness : Is Bikram Yoga Effective for Weight Loss ? Harvard Heart Letter : Calories Burned in 30 Minutes for People of Three Different Weights Bikram β s Yoga College of India : 26 Postures Bikram β s Yoga College of India : About Bikram Yoga State of Wisconsin Department of Health and Family Services : Calories Burned Per Hour The Merck Manual Home Health Handbook : Choosing the Right Exercise Yoga Journal : Home Resources Bikram β s Yoga College of India : Frequently Asked Questions The New York Times : Yoga Is Not Just Posing as Sport at World Event Daily Mail : What Hot Yoga Can Do for You About the Author Jay Schwartz has had articles printed by the " Chicago Tribune , " " USA Today " and many other publications since 1983 . He ' s covered health , fitness , nutrition , business , real estate , government , features , sports and more . A Lafayette , Pa . college graduate , he ' s also written for several Fortune 500 corporate publications and produced business newsletters . Photo Credits | [
"Bikram Yoga",
"weight loss",
"Hatha yoga"
] |
http://healthyliving.azcentral.com/effectively-work-out-gym-lose-weight-6193.html | How to Effectively Work Out at the Gym & Lose Weight Hopping on an elliptical and pedaling hard for 30 minutes or longer will help you burn calories , but it β s not the most effective way to use a gym to lose weight . To maximize your calorie burn , warm up properly , vary your workout intensity and switch your routines to get the most out of your trips to a fitness center . Step 1 Walk around the gym and check out the exercise options . Learn how to use each cardio machine , the amount of weight you can use for different free - weight exercises and how to use the weight machines . Ask for help from your peers or gym staffers , getting information on how to use the equipment and any suggestions they have for working out with it . Step 2 Warm up before each workout , putting your arms , legs and core through a series of moderately intense , dynamic range - of - motion movements such as jumping jacks , skipping in place and butt kicks . Warm up using cardio machines by exercising for three to five minutes at a moderate speed before you begin to work at full speed . Step 3 Begin exercising at your workout heart rate , which should be the maximum heart rate you can maintain for your entire workout , or close to it . Talk while you are exercising to make sure you stay at a heart rate you can sustain - - if you are n β t able to talk , slow down until you β re able to so you prevent fatigue to failure after only a few minutes . Continue exercising at or close to the maximum heart rate you can sustain for the duration of your workout . Step 4 Change the speeds of your exercises every five to 10 minutes , performing 30 - to 60 - second bursts of high intensity movements . Recover at a walking speed for two or more minutes , then go back to your normal exercise heart rate . Change the resistance settings on exercise machines to vary workouts . Raise and lower the incline on a treadmill . Raise the resistance on an exercise bike and pedal hard , then decrease the resistance setting and pedal fast . Step 5 Add resistance exercise to your workout program using free weights , resistance bands or exercise machines . Perform exercises for 30 to 60 seconds using about half the maximum weight you can lift or a similar resistance setting on a machine . Change exercises every 30 to 60 seconds , taking a short break between exercises . Perform 10 to 15 minutes of strength training at the beginning of workouts , followed by cardio for the duration of your time . Step 6 Change your workouts every two weeks to prevent your muscles from getting so used to exercises you hit a plateau . Emphasize cardio for two weeks , increasing the amount of resistance exercises you perform every third week . Vary the machines you use , changing them every other workout , or every other week . Tip Cool down after each workout to let your heart rate get close to normal by walking slowly around the gym , decreasing your speed on a treadmill by 0.5 mph every minute until you reach 1 mph or by pedaling slowly with very little resistance on an exercise bike . Stretch after your breathing has returned to normal . References American Council on Exercise : Top Ten Mistakes People Make in the Gym MayoClinic . com : Fitness Training : 5 Elements of a Rounded Routine Fitness : Circuit Training Workout : Burn 30 Percent More Calories Resources Brian Mac : Warm Up and Cool Down MyFit . ca : Make Your Own Workout Plan About the Author Sam Ashe - Edmunds has been writing and lecturing for decades . He has worked in the corporate and nonprofit arenas as a C - Suite executive , serving on several nonprofit boards . He is an internationally traveled sport science writer and lecturer . He has been published in print publications such as Entrepreneur , Tennis , SI for Kids , Chicago Tribune , Sacramento Bee , and on websites such Smart - Healthy - Living . net , SmartyCents and Youthletic . Edmunds has a bachelor ' s degree in journalism . Photo Credits | [
"Weight Loss",
"gym",
"workout"
] |
http://healthyliving.azcentral.com/faster-200m-14173.html | How to Get Faster at the 200M The 200 meters is typically run on an outdoor track , beginning on the curve and ending on the home straight . Training may not get you Usain Bolt β s 2009 World Championship time of 19.19 seconds , but it can improve your speed , endurance and overall time . Train for maximum velocity by focusing on your form and technique for each stage of the race as well as on your stride frequency and length . Teach your body to produce greater force so you propel yourself farther with each step . Your optimal stride length depends on Step 1 Warm up before every workout and prior to competition to prevent injury , prepare your metabolic , energy and muscle systems for work and to set yourself up for optimal performance . Do dynamic warm - up moves including form runs in which you go for short , straight sprints - - emphasizing alignment of your toes , hands , head and eyes - - plus quick steps , skips , backward hip kicks and high knees . Step 2 Practice coming out of the starting blocks . Begin starting block training with an upright position and progress , over time , to a crouched position . Using a crouched position too soon may impair your overall times . Put your highly reactive , or smart , foot in the rear block and your more powerful foot forward . Practice pushing off the block explosively from a bent - forward position , eventually mimicking the crouched position used by elite sprinters . Step 3 Train for the first eight to 10 steps of the race - - the acceleration phase . Work on body posture , making it look as if you are pushing a car or a sled - - which is very different than the posture you use during maximum speed , which is more upright . Do wall sprints by placing your hands on a wall and placing your feet about 5 feet away from the wall so your body forms a 45 - degree angle with the ground . Sprint through three steps and then hold your position . Work Step 4 Practice pulling your toes toward your shins - - or dorsiflexing your ankles - - so you waste less time in the air . Hone this skill by beginning at a walking pace with small steps that are only ankle height and concentrate on keeping the toes pulled up during each step . Increase your tempo gradually while maintaining the dorsiflexion of the ankle . Emphasize short strides without scuffing your feet on the ground . Step 5 Conduct plyometric drills to improve your ability to produce force off the ground , which minimizes braking during your run , enhances overall speed and helps you get out of the blocks faster . Do squat jumps , jump lunges , box jumps and high skips to hone your speed - strength two to three times weekly . Perform 10 to 20 of each exercise in quick succession to mimic the quick push off the ground you experience during the 200 meters . Step 6 Do targeted strength training for the gastrocnemius of the calf , the hamstrings and quadriceps of your thighs , the gluteus maximus of the buttocks and gluteus medius and minimus of the hip abductors . Include moves such as calf raises , squats , lunges , deadlifts and single - leg squats . Do this weight workout twice per week on nonconsecutive days . Step 7 Train to finish each race . Practice coasting after you cross the finish line , rather than stopping abruptly , to avoid injury . This also helps you feel fresh for other events or later heats in the same meet . Tip Consult a coach to determine which skills you most need to develop to become a faster sprinter . References Texastrack . com : Planning and Organizing Track Programs and Workouts LA84 Foundation : Track and Field Coaching Manual Athlete ' s Acceleration : 200 Meter Training Maximum Velocity Sprint Mechanics ; Michael Young About the Author Andrea Cespedes is a professionally trained chef who has focused studies in nutrition . With more than 20 years of experience in the fitness industry , she coaches cycling and running and teaches Pilates and yoga . She is an American Council on Exercise - certified personal trainer , RYT - 200 and has degrees from Princeton and Columbia University . Photo Credits | [
"Faster"
] |
http://healthyliving.azcentral.com/hardest-plank-variation-8472.html | What Is the Hardest Plank Variation ? Related Articles How to Exercise the Plank for Core Strengthening Core Exercise Plank With Knees How to Do a Clam Crunch Simple Home Exercises for Your Abs , Obliques , Core & Love Handles Exercises for Hips & Belly A Kneeling Oblique Crunch Plank exercises are excellent for strengthening abdominal , back , hip and leg muscles . There are many variations with different degrees of difficulty , some using an exercise ball , others just done on a floor mat . The hardest plank to do will vary among individuals , depending on their fitness and experience . Several difficult planks can be used to increase the intensity beyond simply lifting the body with trunk muscles . Upward Plank Try an upward plank , a yoga pose . Sit with your hands beside your hips pointing forward and your feet on the floor with your heels at least a foot in front of your buttocks . Lift your hips until your torso and thighs are parallel to the floor , then straighten your legs one at a time until your body is in a plank position , but upside down . Hold the pose for 30 seconds , then sit back down . Exercise Ball Planks An exercise ball can be used for two tough planks . Kneel with your forearms on the ball , roll the ball forward and straighten your legs to move your body into a plank . Roll the ball in small circles with your arms , keeping your feet on the floor . A variation is to stand behind the ball with one foot in front of the other , lean forward to put your arms on the ball , then step back with the front foot to get into a plank you can hold . You can increase the difficulty Side Plank A difficult side plank variation starts lying on your side with your legs together and one elbow on the floor or mat . Bend your underneath knee about 90 degrees and hold the other leg on the floor , on the side of your foot . Raise your torso into a plank , resting on your elbow and your bent knee . Roll over and repeat on the other side . Plank Twist Another hard stability ball plank is the twist . You kneel with your chest or waist on the ball , then walk forward on your hands until the ball is under your lower thighs , about knee high , with your torso in a plank . Bend your knees so your feet are above your knees . Rotate your hips so your legs roll the ball from side to side , keeping your torso supported with your abdominals . References American Council on Exercise : Side Plank ( Modified ) Yoga Journal : Upward Plank Pose Yoga Journal : Side Plank Pose Exercise Prescription : Plank Twist ( on Stability Ball ) Health : Try a Harder Plank Fitlink : Standing Plank Shape : Stability Ball Plank Leg Lift About the Author Bob Haring has been a news writer and editor for more than 50 years , mostly with the Associated Press and then as executive editor of the Tulsa , Okla . " World . " Since retiring he has written freelance stories and a weekly computer security column . Haring holds a Bachelor of Journalism from the University of Missouri . Photo Credits | [
"Plank Variation",
"Upward Plank",
"Side Plank"
] |
http://healthyliving.azcentral.com/importance-handeye-coordination-10148.html | The Importance of Hand - Eye Coordination Hand - eye coordination is the ability to track the movements of the hands with the eyes , thus enabling the eyes to send important signals to the brain about hand movement . Poor hand - eye coordination can greatly compromise your ability to exercise and can also affect everyday tasks such as writing . How It Works Hand - eye coordination allows the eyes to indirectly coordinate the movements of the hands . Your eyes send electrical signals to your brain providing information about visual stimuli . Your brain then sends signals to your hands telling them how to move in response to these stimuli . This complex process occurs in a split second , but errors in the process can result in difficulties coordinating movement , balance problems , trouble focusing the eyes on the hand ' s movements during exercise and sports and difficulties with learning - related tasks such as reading and writing . Gross Motor Skills The movement and coordination of large muscle groups involves gross motor skills . Gross motor skills frequently require the hands to coordinate with the eyes . These skills include hitting a baseball and swinging a golf club . However , gross motor skills are n ' t just used in sports . Everyday tasks such as driving also require gross motor skills . People with strong hand - eye coordination tend to have good reflexes and fast relaxation times . A baseball player can , for example , easily catch a surprise ball . But poor hand - eye coordination Fine Motor Skills Hand - eye coordination also affects fine motor skills - - the small movements of a muscle or muscle , usually in the hands and wrists . Fine motor skills are involved in tasks necessary to prepare for sports such as tying the shoelaces , as well as sporting activities such as correctly gripping a ball . Fine motor skills are also necessary for everyday activities such as writing . People with weak hand - eye coordination that affects fine motor skills may have trouble gripping things and aiming . Because fine motor skills are associated with reading and writing Improving Coordination Hand - eye coordination tends to deteriorate with age . However , regular physical activity that utilizes both fine and gross motor skills can help . Try a combination of sports , writing , reading and similar tasks that improve dexterity and coordination . Some people suffer from disorders that affect hand - eye coordination ; some learning disabilities and developmental delays alter hand - eye coordination . Occupational therapy with a qualified therapist can help . References The Open University : Making Your Teaching Inclusive : What Are Specific Learning Difficulties ? OneToughJob . org : Learning Disabilities HighReach Learning : Eye - Hand Coordination Journal of Vision : Eye and Hand Coordination : Comparing Effects of Age on Performance About the Author Van Thompson is an attorney and writer . A former martial arts instructor , he holds bachelor ' s degrees in music and computer science from Westchester University , and a juris doctor from Georgia State University . He is the recipient of numerous writing awards , including a 2009 CALI Legal Writing Award . Photo Credits | [
"Hand-Eye Coordination",
"Gross Motor Skills",
"Improving Coordination"
] |
http://healthyliving.azcentral.com/lateral-flexion-torso-involve-10777.html | What Does Lateral Flexion of the Torso Involve ? Related Articles Lateral Bending Stretch What Muscles Are You Stretching When You Bend Down ? Spinal Erector Stretches Muscle Anatomy of the Lower Back How to Make the Right Side of Your Body as Flexible as the Left Does Stretching Hip Flexors Help You Run Faster The arrangement of bones , muscles and connective tissue in the back allows for many different types of movements . One of these movements is lateral flexion . Pure lateral flexion involves bending the torso sideways . Although the human body is capable of lateral flexion , it is rare that you would laterally flex your spine without some other type of spinal movement . Most often , when you bend sideways , you also bend forward or backward , or you twist . Muscles Used The primary muscles involved in lateral flexion of the torso are the internal and external obliques , the quadratus lumborum and the erector spinae . Other muscles - - including the rectus abdominis , iliopsoas and semispinalis - - assist with the movement . When these muscles contract on the right side of your body , you bend to the right ; when they contract on the left side of your body , you bend to the left . Bones Involved The facet joints in your thoracic and lumbar spine allow you to laterally flex your torso . When you bend to the right , the bottom of one vertebra slides down against the top of the vertebra below it on the right side of your body . This compresses the disc that lies between the two vertebrae and decreases the space between the vertebrae . On the left side of the facet joint , the space between the two vertebrae increases . Range of Motion Several factors can limit your ability to laterally flex your torso . The intertransverse ligaments - - ligaments located between the bony protrusions on the vertebrae - - can be tight and limit your ability to bend . Also , any of the muscles that produce lateral flexion can be either weak or tight . If , for example , the muscles on the right side of your body are weak , they wo n β t be able to contract strongly enough to allow you to bend very far to the right . If the muscles on the left Lateral Flexion Stretches You can improve your range of motion in lateral flexion by doing side - bending stretches . This type of stretch is particularly effective for targeting the quadratus lumborum , a muscle that can get tight and painful if you spent a good deal of time sitting at your desk . For the stretch , sit on the floor with your legs opened to either side of your body . Reach your left arm over your head and bend to the right , as if you wanted to touch your right toes with your left hand . This stretches the References Science of Flexibility ; Michael J . Alter Joint Range of Motion and Muscle Length Testing ; Nancy Berryman Reese , et al . Functional Anatomy of the Spine ; Alison Middleditch and Jean Oliver Pilates Anatomy ; Rael Isacowitz and Karen Clippinger Yoga Journal : Side Stretch Satisfaction About the Author Kat Black is a professional writer currently completing her doctorate in musicology / She has won several prestigious awards for her research , and has had extensive training in classical music and dance . Photo Credits | [
"Lateral Flexion",
"Torso",
"connective tissue"
] |
http://healthyliving.azcentral.com/long-good-diet-exercise-program-see-results-17482.html | How Long Does It Take for a Good Diet & Exercise Program to See Results ? If you ' ve made the decision to make healthy changes to your diet and start exercising , you are already on your way to a better you . While you may be tempted to try a fat - burning supplement or that new diet that promises fast weight loss without exercise to help speed things along , save your money and stick to your healthy plan . How long it takes to see results from a good diet and exercise program varies , but your patience and perseverance will pay off . Weight Loss To lose weight you need to eat fewer calories than you burn . Following a good diet helps you cut back on your daily calorie intake , while exercise helps you burn those calories . To lose 1 to 2 pounds a week , you need to create a daily deficit of about 500 to 1,000 calories . Ideally , you should not lose more than 2 pounds a week . Losing too much weight too fast means you are losing muscle and water , not fat . Additionally , as long as you continue to eat healthy and exercise Fitness Diet and exercise work together to help improve your fitness level . Your diet provides your body with the fuel it needs to perform physical activities , and exercise helps to improve strength , flexibility and endurance . While you may feel the benefits of the food you eat fairly quickly , benefits from exercise take a little bit longer . According to Pete Pfitzinger , an exercise physiologist and two - time Olympic marathoner , it can take about eight to 10 days after a workout for you to see results . Of course , this number varies and Health A good diet and exercise program also improves your health , especially your heart . If you have high cholesterol , eating right and getting regular physical activity can lower your numbers in one to three months , according to the National Heart , Blood and Lung Institute . You can also improve your blood pressure in just a few weeks . Over the long haul , a good diet and exercise program reduces your risk of heart disease , diabetes and certain types of cancer . Energy A healthy diet and exercise program also boosts energy levels . Food is your body ' s source of energy , and if you eat good food regularly throughout the day - - three meals , plus snacks - - your energy levels remain up . Exercise increases energy by strengthening your muscles and improving the delivery of oxygen and nutrients to your tissues . While you may feel the effects on your energy levels from your good diet almost immediately , it can take up to six weeks before you start feeling it from your exercise program . References FamilyDoctor . org : What It Takes to Lose Weight Running Times : How Long Does It Take to Benefit From a Hard Workout ? MayoClinic . com : Exercise : 7 Benefits of Regular Physical Activity National Heart , Blood and Lung Institute : Your Guide to Lowering Cholesterol with TLC MayoClinic . com : 10 Ways to Control High Blood Pressure Without Medication American Council on Exercise : Exercise as a Cure for Fatigue and to Boost Energy Levels Helpguide . org : Healthy Eating : Easy Tips for Planning a Healthy Diet and Sticking to It Resources Helpguide . org : Easy Exercise Tips About the Author Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years . Her work has been featured on the Huffington Post , Diabetes Self - Management and in the book " Noninvasive Mechanical Ventilation , " edited by John R . Bach , M.D. Corleone holds a Bachelor of Science in nutrition . Photo Credits | [
"Good Diet & Exercise Program"
] |
http://healthyliving.azcentral.com/long-rugby-match-last-2182.html | How Long Does a Rugby Match Last ? A rugby match , a full - contact ball game that is thought to have evolved from soccer , lasts 80 minutes . Although American football evolved from ruby , there are some key differences . In football , there are numerous occasions when both play and the clock are stopped ; in rugby , the clock usually keeps ticking , even when play is halted . Continuous Play A rugby match is divided into two halves lasting 40 minutes each . Half - time is only a brief 10 minutes . The match begins with the kick - off , and each team tries to move the ball forward and score the most points by running with or kicking the ball . Play is continuous , even when a player is tackled . The player is required to let go of the ball so that the match can continue without interruption . Stopping the Clock That is not to say play is never halted , however . Play stops when the ball goes out of bounds , when a rule is broken or when a player is injured on the field . But the only time the clock stops is for an injury , according to the San Francisco Fog Rugby Football Club . Most of the time when play stops , the clock keeps ticking . Because the match is supposed to be continuous , any stoppages in play should be brief . The Referee A single referee on the field is in control of the match . He is aided by two assistant referees called touch judges . In professional rugby , there is also a video referee who looks at TV replays to make calls , if necessary . The referee acts as timekeeper . He stops the game clock by raising one arm and blowing his whistle . He also does this to restart the clock . When the referee stops play , he will signal to explain why . Additional Information The whistle signals the end of a half . However , if the ball is still in play , it is allowed to continue until a player is tackled or the ball goes out of bounds . Following half - time , the two teams change ends and the whistle signals the start of the second half . The referee can extend the time of a match for a penalty kick or a kick at goal . Also , time taken to tend to injuries is added on to the end of each half . References BBC Sport : How long does a game last ? What Is Rugby : Game Play & Scoring The San Francisco Fog Rugby Football Club : The Rookie Primer 3.0 Rugby Union Rules : The Game ISport : Rugby Signals : Game Play About the Author Lexa W . Lee is a New Orleans - based writer with more than 20 years of experience . She has contributed to " Central Nervous System News " and the " Journal of Naturopathic Medicine , " as well as several online publications . Lee holds a Bachelor of Science in biology from Reed College , a naturopathic medical degree from the National College of Naturopathic Medicine and served as a postdoctoral researcher in immunology . Photo Credits | [
"Rugby Match",
"ball game",
"Continuous Play"
] |
http://healthyliving.azcentral.com/muscles-tired-exercise-14231.html | Why Do Your Muscles Get Tired When You Exercise ? Although you might think scientists figured out a long time ago why muscles get tired , you would be mistaken . Until recently , there was no straightforward explanation for why your arms and legs feel like limp noodles after vigorous exercise like lifting weights , doing aerobics or climbing a flight of stairs . However , researchers are closing in on an answer , and in the process they ' ve ruled out an old theory that you may have heard at the gym . It ' s Not Lactic Acid For decades , everyone thought that lactic acid , a byproduct of cells burning sugars to fuel muscles , was the cause of fatigue and muscle burn . But researchers at the University of California in Berkeley discredited that theory in 2006 when they discovered that muscles actually rely on lactic acid for energy . The Berkeley researchers also helped put to rest the old theory that lactic acid was responsible for muscle soreness ; they confirmed previous findings that the body clears lactic acid from muscles within an hour or so following exercise . In other words , by Would You Believe : Calcium ? In 2008 , Andrew R . Marks at Columbia University in New York co - authored a study that seems to have finally narrowed down a possible cause of muscle fatigue . Marks and his colleagues first looked at mice ' s and then athletes β muscles after they had exercised to exhaustion β the mice swam , the humans cycled . They found that calcium ions , which are responsible for muscle contractions , begin to leak out of their normal pathways when muscles are stressed . As the ions dissipate , muscle contractions get weaker and weaker . The Fatigue Enzyme Calcium ions did n ' t explain everything , however . Marks , a cardiologist , began studying muscle fatigue to gain an understanding of what happens to the heart muscle during and after a heart attack - - general fatigue is a primary symptom . Knowing that a heart attack causes considerable damage to the heart muscle , Marks checked the mice and then the athletes for similar damage . He found that when the calcium ions leak , they trigger the release of an enzyme that chews up muscle fibers , and this exacerbates the feeling of exhaustion Keeping Exhaustion at Bay If you want to be able to exercise longer before feeling tired , the answer is n ' t more milk or calcium supplements . By stressing your muscles - - regularly working out - - you train them to hold onto those calcium ions longer , delaying that moment when your muscle contractions weaken , the fatigue enzyme is released and you β re overwhelmed by a desire to stop . References American Journal of Physiology , Endocrinology , and Metabolism : Colocalization of MCT1 , CD147 , and LDH in Mitochondrial Inner Membrane of L6 Muscle Cells : Evidence of a Mitochondrial Lactate Oxidation Complex Proceedings of the National Academy of Sciences : Remodeling of Ryanodine Receptor Complex Causes β Leaky β Channels : A Molecular Mechanism for Decreased Exercise Capacity The Journal of Clinical Investigation : Physiological Systems Under Pressure Resources Sports Medicine : Lactate : Link Between Glycolytic and Oxidative Metabolism UC Berkeley News : If You " Feel the Burn , " You Need to Bulk Up Your Mitochondria About the Author John Hastings has written and edited health , fitness and science stories for magazines , websites and iPad publications . He has held senior editorial positions at " O , The Oprah Magazine , " " Reader β s Digest " and " Health . " He has also contributed to magazines such as " Men β s Journal " and " Bon Appetit . " Photo Credits | [
"Muscles",
"Exercise",
"Lactic Acid"
] |
http://healthyliving.azcentral.com/muscles-used-different-phases-squat-13787.html | Muscles Used in the Different Phases of the Squat Strength training is an important component of any fitness program . Compound exercises , such as the squat , strengthen multiple muscle groups and make your workout time more efficient . The squat is performed by recreational and professional athletes to strengthen muscles in the hips , knees and ankles . There are two main phases of the squat exercise - - the descending , or lowering phase , and the ascending , or standing phase . Lowering Phase : Mechanics During the lowering phase of the squat , the body moves from a standing position into a squat - - as if you are going to sit on a chair . Movement occurs at the hip , knee and ankle joints during this phase . The hip joint flexes , bending your trunk toward your legs . Flexion also occurs at the knee joints , lowering your butt down toward the floor . When your feet are not planted on the floor , knee flexion raises your heel up toward your buttock . Dorsiflexion occurs at the ankle joints . Standing Phase : Mechanics As you stand up from a squat position , movement occurs at your hips , knees and ankle joints . Hip extension brings your trunk into an upright position . In a non - weight - bearing position - - foot off the ground - - hip extension will move your leg backward , away from your body . Knee extension causes your legs to straighten as you move into a standing position . Plantarflexion occurs at your ankle joints as you push down against the ground as you stand . Lowering Phase : Muscle Activation The muscles used in the lowering phase of the squat are responsible for controlling your body as gravity pulls you into a squatting position . These muscles lengthen as they contract , producing an eccentric contraction . Although your hips and knees flex , and ankles dorsiflex , it is the muscles that produce the opposite motions that are activated . The hip extensors - - gluteus maximus , semimembranosus , semitendinosis and biceps femoris - - are muscles that straighten your hips . As you lower into a squat , these muscles contract as they lengthen to control your Standing Phase : Muscle Activation Muscles activated in the standing phase of the squat are the same muscles that are used in the lowering phase . However , during the standing phase of the squat , these muscles shorten as they contract , producing a concentric contraction . Hip extensors - - gluteus maximus , semimembranosus , semitendinosus and biceps femoris - - shorten as they contract , bringing your trunk up into an upright position . Knee extensors - - rectus femoris , vastus medialis , vastus intermedius and vastus lateralis - - contract and straighten your knee joints . At your ankles , References KEAN University : Muscular Analysis of Trunk and Lower Extremity Exercises National Athletic Trainer ' s Association : Biomechanics of the Squat , Lunge , Kick , and Pivot Boise State University : Differences in Muscle Activation in the Lower Extremities While Performing Traditional Squats and Non - Traditional Squats About the Author Aubrey Bailey has been writing health - related articles since 2009 . Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine . She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo , as well as a post - professional Doctor of Physical Therapy from Utica College . Dr . Bailey is also a certified hand therapist . Photo Credits | [
"fitness program",
"squat exercise",
"lowering phase"
] |
http://healthyliving.azcentral.com/reverse-curls-bicep-vs-french-curls-11640.html | Reverse Curls Bicep Vs . French Curls Both reverse curls for the biceps and French curls can be completed using a weighted barbell or a pair of dumbbells . Although they share similar movements at the elbow joint , they develop different muscles in the upper arms . Despite their variance , they can be combined in an effective upper arm workout session . Reverse Curls Technique The movements involved in the reverse curl and the French curl are very similar . Both exercises involve flexing of the elbows . To perform reverse biceps curl , hold a pair of dumbbells or a barbell at the front of your upper thighs with your palms facing your legs . Keep your elbows into your torso and bend your elbows up toward your shoulders and then extend your arms to return the weights . French Curls Technique French curls , which are also commonly known as triceps extension , can be completed while either standing or sitting . If you β re lying down , hold your arms extended up towards the ceiling with palms facing your feet . Bend your elbows to lower the weight towards your forehead and then extend your elbows to return them to starting position . When performing the French curl from a standing position , hold the weights over your head with arms fully extended , and then bend the elbows to drop the weights back behind your head . Muscles While both reverse curls and French curls involve flexing of the elbow , the exercises do not target the same muscles . Reverse biceps curls require your elbows to flex , or bend , against the pull of resistance to primarily develop your brachioradialis muscle , with assistance being offered up by the biceps brachii and brachialis muscle . This collection of muscles is located at the front of your upper arms and elbow . The French curls require your elbows to extend against resistance and are therefore a result of work by the triceps brachii muscle located at the Training When part of a single workout , the reverse curl and French curl target all of the major muscle groups in the arms . They can be used to build strength in the brachioradialis , biceps brachii , brachialis and triceps brachii muscle if you perform them at a volume of three to five sets of six or fewer repetitions . They can also be used to build size and tone in your upper arm muscles by performing them at a volume of three to six sets of six to 12 repetitions . Complete them two days per week and References ExRx . net : Barbell Reverse Curl MuscleHack . com : How To Perform French Curls Correctly ExRx . net : Barbell Lying Triceps Extension About the Author Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005 . She β s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival . Prior to writing full - time , she worked as a strength coach , athletic coach and college instructor . She holds a master ' s degree in kinesiology from California State University , Fullerton . Photo Credits | [
"reverse curls",
"French Curls",
"weighted barbell"
] |
http://healthyliving.azcentral.com/rid-belly-bikram-yoga-3122.html | How to Get Rid of a Belly With Bikram Yoga Bikram yoga can help you lose your belly by toning the muscles in your core , burning calories and lowering your levels of stress . If you have excess fat in your stomach it is necessary to lose weight before your abdominal muscles will show , which requires a combination of diet and exercise . Bikram yoga is an intense form of yoga that burns calories and tones muscles , but to completely get rid of your belly you need to burn , or use , more calories than you take in on a daily basis . Overview Bikram yoga takes place in an environment that is heated anywhere from 90 to 105 degrees Fahrenheit . This style of yoga goes through 26 postures that work every part of the body including the arms , legs , abdominals , glutes and back . Bikram yoga is a difficult workout because of the intensity that the heat brings , along with the length that the poses are held . This provides both strength training and cardiovascular benefits , which raises your metabolism and burns calories to help you get rid of your belly . Muscle Tone Work through the different poses in Bikram yoga to tone the muscles in your belly and other parts of your body . The postures done in Bikram yoga force you to support your body weight in ways that helps you to build muscles . Your core muscles , including those in your abdominal region , back , and butt , are used in most of the postures for support . Hold each pose for the maximum length of time , up to 60 seconds , for a strength training workout that also provides cardiovascular benefits . Other Considerations It is necessary to do Bikram yoga on a regular basis to gain health and weight loss benefits . Aim to practice anywhere from three to six times per week , depending on how active you are in other forms of exercise . Bikram yoga should be done for a normal period of 60 to 90 minutes each time , which keeps your body moving in the heated environment for long enough to burn calories for weight loss in your belly region . Diet In order to lose weight in your belly you need to eat a healthy diet in addition to your Bikram yoga practice . This provides your body with the nutrients it needs to function optimally , and a healthy diet is generally lower in calories than an unhealthy one . Choose to eat a diet filled with lean proteins , fruits and vegetables , whole grains , dairy and healthy fats . Eating this way allows your body to shed the extra pounds so that your abs , toned from your Bikram yoga practice , are apparent . References Vanderbilt University : Bikram Yoga The Institute of Transpersonal Psychology : The Physical , Psychological , and Spiritual Benefits of a Bikram Yoga Practice Weber State University : Yoga Photo Credits | [
"Get Rid of a Belly",
"Bikram Yoga",
"abdominal muscles"
] |
http://healthyliving.azcentral.com/squat-vs-chair-squat-8923.html | A Squat Vs . a Chair Squat A standard squat and a chair squat share more similarities than differences . They work the same muscle groups - - the quadriceps , hamstrings and glutes - - and they are performed with the same basic technique . The distinguishing feature between these two leg exercises is the safety benefits of the chair squat . Execution Stand with your feet about hip - width apart , your toes pointing forward and your arms relaxed by your sides . Engage your abdominal muscles and look straight ahead throughout the movement . Inhale , push your hips back and bend your knees to lower into a squat . Keep your weight back on your heels . When your thighs are about parallel to the floor , exhale , push through your heels and extend your knees and hips to return to the starting position . For improved balance , raise your arms to the front as you lower Execute a chair squat in the same manner but place a chair behind your legs . Stop descending before your glutes come into contact with the seat of the chair . Benefits The chair squat exercise has a built - in safety feature . If you lose your balance or can not stand up out of the squat , you can sit down in the chair . This minimizes your risk of falling and injuring yourself . Chair squats are beneficial for beginner exercisers , those learning proper squatting technique and those with conditions that may affect balance or coordination . Technique The chair squat is an excellent tool for learning proper squatting technique . Using a chair teaches you to " sit back in the squat , " which is called the hip hinge technique . According to an article in the December 2009 issue of the " Strength and Conditioning Journal " of the National Strength and Conditioning Association , sitting back during the squat exercise reduces undue stress on the knees and helps keep the spine in a neutral position . Considerations Start with your body weight as the resistance for the standard squat and the chair squat . As you become stronger , add more resistance to the standard squat by holding dumbbells or a barbell . Although light resistance can be added to increase the difficulty of the chair squat , if you are comfortable enough to use medium to heavy resistance for the squat exercise , you can perform the movement without a chair . Chair squats are not appropriate for advanced lifters who need to add significant weight to the exercise to challenge their muscles . References Duke University Human Resources : Strength Program American Council on Exercise : Bodyweight Squat Strength and Conditioning Journal : Sitting Back in the Squat About the Author Based in Austin , Texas , Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness - related articles since 2008 for various websites . She received her Bachelor of Arts in English and philosophy from the University of Illinois . Photo Credits | [
"standard squat",
"chair squat"
] |
http://healthyliving.azcentral.com/standard-loft-pitching-wedge-7162.html | What Is the Standard Loft of a Pitching Wedge ? Related Articles Gap Wedge Vs . Sand Wedge Parallel vs . Taper Tip Golf Shafts List of Different Types of Golf Clubs & Their Uses What Is the Difference Between a Pitch and a Chip Shot ? What Are the Advantages of Graphite Shafts for Golf Clubs ? Different Baseball Pitching Grips for Left - Handed Pitchers The pitching wedge is the least - lofted club in the wedge family but still contains more loft than any non - wedge golf club . As the name suggests , pitching wedges are used primarily to hit pitch shots , which are relatively short approach shots designed to travel high in the air and land softly on the green , as close to the hole as possible . It β s important to know the lofts of your clubs so you can choose the right club during a round of golf . Loft A golf club β s loft is a measurement of the angle between the shaft and the clubface . The driver is typically the least - lofted club . The loft contained by a wood , hybrid or iron increases as the club β s number increases - - in other words , a 7 - iron has more loft than a 4 - iron . With respect to wedges , the pitching wedge contains the least loft , with the gap , sand and lob wedges containing progressively greater amounts of loft . All else being equal , it Pitching Wedge Loft A typical pitching wedge contains about 45 degrees of loft . By comparison , the highest - lofted iron , the 9 - iron , contains approximately 41 degrees of loft , while the gap wedge is typically lofted at 50 degrees . There is , however , no industry standard regarding each club β s loft . Some manufacturers will build pitching wedges with more or less than 45 degrees of loft . Additionally , club fitters can usually bend a club to increase or decrease its loft . History The pitching wedge was once golf β s only wedge . Before the invention of the sand wedge , players used pitching wedges to hit from bunkers . Indeed , the first sand wedge , built by golfer Gene Sarazen in 1931 , was actually a modified pitching wedge . Through much of the 20th century pitching wedges contained about 50 degrees of loft . Because manufacturers decided that players wanted more distance , many clubs - - including pitching wedges - - were gradually de - lofted , beginning around the 1970s . It was only when the pitching Use Professional male golfers can typically hit pitching wedges around 130 to 135 yards . An amateur player is more likely to hit the ball around 100 yards . The club is commonly employed on the fairway or from the rough when the ball is close to the green . Some players may use pitching wedges from fairway bunkers if the sand is firm or if they have a good lie . References Leaderboard : Loft and Distance Tables USGTF : History of the Three Wedges About the Author M.L. Rose has worked as a print and online journalist for more than 20 years . He has contributed to a variety of national and local publications , specializing in sports writing . Rose holds a B.A. in communications . Photo Credits | [
"Pitching Wedge",
"Standard Loft",
"golf"
] |
http://healthyliving.azcentral.com/target-muscle-area-squats-6809.html | Target Muscle Area for Squats Squats strengthen muscles throughout your lower back , abdomen and lower extremities as you bend at the hips and knees . The focus , however , is on the back , buttocks , hips and thighs . According to the American Council on Exercise , the target muscles are the erector spinae , gluteus maximus , quadriceps , hamstrings and adductors Erector Spinae The erector spinae are muscles that bend and rotate your back . They β re located alonside your spinal column and run from your neck down to your lower back . Squats work your erector spinae as you keep your trunk upright and shoulders level . Gluteus Maximus The gluteus maximus muscles form your buttocks . The muscle attaches to the hip bone and sacrum , which is the bone at the base of the spine , and runs to the top of the femur , or hip bone . The gluteus maximus is a hip extensor , which means it straightens your hip . Squats work them as you raise your torso up . Quadriceps The quadriceps include four muscles that run from the femur down to the tibia and fibula , or the leg bones . The quadriceps are knee extensors so they straighten your knees . Squats target the quadriceps when you raise your torso up . Hamstrings The hamstrings start at the back and bottom part of your hip bone and run down to the tibia and fibula . They bend your knees and they also help the gluteus maximus straighten your hips . Squats work your hamstrings as your lower your torso and when you raise back up . Adductors The adductors attach to the pelvic bone at your crotch and run to the femur . They bring your legs in toward the midline of your body . The adductors are synergists , which mean they help the primary muscles perform the movements . Squats work your adductors throughout the exercise . Tips Squats can be performed with just your body weight , or you can add free weights for extra resistance . The American Council on Exercise says you should keep your shins vertical and not lean too forward as you lower your body . Proper form take stress off your low back because more of the work is done by the gluteus maximus and hamstrings . References ACEFitness . org : Barbell High Back Squat Essential Clinical Anatomy , Fourth Edition ; Keith L . Moore ExRx . net : Barbell Squat About the Author Sheri Kay has a master ' s degree in human nutrition . She ' s the co - author of two books and has been a nutrition and fitness writer since 2004 . Photo Credits | [
"Squats",
"Erector Spinae",
"Gluteus Maximus"
] |
http://healthyplace.com/eating-disorders/articles/eating-disorders-body-image-and-advertising/ | advertisement Eating Disorders : Body Image and Advertising HealthyPlace . com Staff Writer How does Today ' s Advertising Impact on Your Body Image ? Advertisers often emphasize sexuality and the importance of physical attractiveness in an attempt to sell products , 1 but researchers are concerned that this places undue pressure on women and men to focus on their appearance . In recent survey by Teen People magazine , 27 % of the girls felt that the media pressures them to have a perfect body , 2 and a poll conducted in 1996 by the international ad agency Saatchi and Saatchi found that ads made women fear being unattractive or old . 3 Researchers suggest advertising media may adversely impact women ' s body image , which can lead to unhealthy behavior as women and girls strive for the ultra - thin body idealized by the media . Advertising images have also been recently accused of setting unrealistic ideals for males , and men and boys are beginning to risk their health to achieve the well - built media standard . The Beautiful Message The average woman sees 400 to 600 advertisements per day , 4 and by the time she is 17 years old , she has received over 250,000 commercial messages through the media . 5 Only 9 % of commercials have a direct statement about beauty , 6 but many more implicitly emphasize the importance of beauty - - particularly those that target women and girls . One study of Saturday morning toy commercials found that 50 % of commercials aimed at girls spoke about physical attractiveness , while none of the commercials aimed at boys referred to appearance . 7 Other studies found 50 % of advertisements in teen girl magazines and 56 % of television commercials aimed at female viewers used beauty as a product appeal . 8 This constant exposure to female - oriented advertisements may influence girls to become self - conscious about their bodies and to obsess over their physical appearance as a measure of their worth . 9 A Thin Ideal Advertisements emphasize thinness as a standard for female beauty , and the bodies idealized in the media are frequently atypical of normal , healthy women . In fact , today ' s fashion models weigh 23 % less than the average female , 10 and a young woman between the ages of 18 - 34 has a 7 % chance of being as slim as a catwalk model and a 1 % chance of being as thin as a supermodel . 11 However , 69 % of girls in one study said that magazine models influence their idea of the perfect body shape , 12 and the pervasive acceptance of this unrealistic body type creates an impractical standard for the majority of women . Some researchers believe that advertisers purposely normalize unrealistically thin bodies , in order to create an unattainable desire that can drive product consumption . 13 " The media markets desire . And by reproducing ideals that are absurdly out of line with what real bodies really do look like . . .the media perpetuates a market for frustration and disappointment . Its customers will never disappear , " writes Paul Hamburg , an assistant professor of Psychiatry at Harvard Medical School . 14 Considering that the diet industry alone generates $ 33 billion in revenue , 15 advertisers have been successful with their marketing strategy . Advertising ' s Impact Women frequently compare their bodies to those they see around them , and researchers have found that exposure to idealized body images lowers women ' s satisfaction with their own attractiveness . 16 One study found that people who were shown slides of thin models had lower self - evaluations than people who had seen average and oversized models , 17 and girls reported in a Body Image Survey that " very thin " models made them feel insecure about themselves . 18 In a sample of Stanford undergraduate and graduate students , 68 % felt worse about their own appearance after looking through women ' s magazines . 19 Many health professionals are also concerned by the prevalence of distorted body image among women , which may be fostered by their constant self - comparison to extremely thin figures promoted in the media . Seventy - five percent ( 75 % ) of " normal " weight women think they are overweight 20 and 90 % of women overestimate their body size . 21 Dissatisfaction with their bodies causes many women and girls to strive for the thin ideal . The number one wish for girls ages 11 to 17 is to be thinner , 22 and girls as young as five have expressed fears of getting fat . 23 Eighty percent ( 80 % ) of 10 - year - old girls have dieted , 24 and at any one time , 50 % of American women are currently dieting . 25 Some researchers suggest depicting thin models may lead girls into unhealthy weight - control habits , 26 because the ideal they seek to emulate is unattainable for many and unhealthy for most . One study found that 47 % of the girls were influenced by magazine pictures to want to lose weight , but only 29 % were actually overweight . 27 Research has also found that stringent dieting to achieve an ideal figure can play a key role in triggering eating disorders . 28 Other researchers believe depicting thin models appears not to have long - term negative effects on most adolescent women , but they do agree it affects girls who already have body - image problems . 29 Girls who were already dissatisfied with their bodies showed more dieting , anxiety , and bulimic symptoms after prolonged exposure to fashion and advertising images in a teen girl magazine . 30 Studies also show that a third of American women in their teens and twenties begin smoking cigarettes in order to help control their appetite . 31 Boys and Body Image Although distorted body image has widely been known to affect women and girls , there is growing awareness regarding the pressure men and boys are under to appear muscular . Many males are becoming insecure about their physical appearance as advertising and other media images raise the standard and idealize well - built men . Researchers are concerned about how this impacts men and boys , and have seen an alarming increase in obsessive weight training and the use of anabolic steroids and dietary supplements that promise bigger muscles or more stamina for lifting . 32 One study suggests that an alarming trend in toy action figures ' increasing muscularity is setting unrealistic ideals for boys much in the same way Barbie dolls have been accused of giving an unrealistic ideal of thinness for girls . 33 " Our society ' s worship of muscularity may cause increasing numbers of men to develop pathological shame about their bodies . . . Our observations of these little plastic toys have stimulated us to explore further links between cultural messages , body image disorders and use of steroids and other drugs , " says researcher Dr . Harrison Pope . 34 The majority of teenagers with eating disorders are girls ( 90 % ) , 35 but experts believe the number of boys affected is increasing and that many cases may not be reported , since males are reluctant to acknowledge any illness primarily associated with females . 36 Studies have also found that boys , like girls , may turn to smoking to help them lose weight . Boys ages 9 to 14 who thought they were overweight were 65 % more likely to think about or try smoking than their peers , and boys who worked out every day in order to lose weight were twice as likely to experiment with tobacco . 37 Source : Body Image and Advertising . 2000 . Issue Briefs . Studio City , Calif . : Mediascope Press . Last revision was April 25 , 2000 . Body Image and Advertising Article References : Fox , R.F. ( 1996 ) . Harvesting Minds : How TV Commercials Control Kids . Praeger Publishing : Westport , Connecticut . " How to love the way you look . " Teen People , October , 1999 . Peacock , M . ( 1998 ) . " Sex , Housework & Ads . " Women ' s Wire web site . ( Online : http : / / womenswire . com / forums / image / D1022 / . Last retrieved April 14 , 2000 ] Dittrich , L . " About - Face facts on the MEDIA . " About - Face web site . [ Online : http : / / about - face . org / r / facts / media . shtml . Last retrieved April 14 , 2000 ] Media Influence on Teens . Facts compiled by Allison LaVoie . The Green Ladies Web Site . [ online : http : / / kidsnrg . simplenet . com / grit . dev / london / g2_jan12 / green_ladies / media / . Last accessed April 13 , 2000 ] Dittrich , L . " About - Face facts on the MEDIA , " op . cit . Media ' s Effects on Girls : Body Image and Gender Identity , Fact Sheet . Ibid . Dittrick , L . " About - Face facts on BODY IMAGE . " About - Face web site . [ Online : http : / / about - face . org / r / facts / bi . shtml . Last retrieved April 14 , 2000 ] " Facts on Body and Image , " compiled by Jean Holzgang . Just Think Foundation web site . [ Online : http : / / www . justthink . org / bipfact . html . Last retrieved April 14 , 2000 ] Olds , T . ( 1999 ) . " Barbie figure ' life - threatening ' . " The Body Culture Conference . VicHealth and Body Image & Health Inc . " Magazine Models Impact Girls ' Desire to Lose Weight , Press Release . " ( 1999 ) . American Academy of Pediatrics . Hamburg , P . ( 1998 ) . " The media and eating disorders : who is most vulnerable ? " Public Forum : Culture , Media and Eating Disorders , Harvard Medical School . Ibid . Schneider , K . " Mission Impossible . " People Magazine , June , 1996 . Dittrich , L . " About - Face facts on the MEDIA , " op . cit . Maynard , C . ( 1998 ) . " Body Image . " Current Health 2 . Kilbourne , J . , " Slim Hopes , " video , Media Education Foundation , 1995 . Media Influence on Teens , op . cit . " Facts on Body and Image , " op . cit . Media Influence on Teens , op . cit . Kilbourne , J . , op . cit . Schneider , K . , op . cit . Woznicki , K . ( 1999 ) . " Pop Culture Hurts Body Image . " OnHealth web site . [ Online : http : / / www . onhealth . com / ch1 / briefs / item , 55572 . asp . Last retrieved April 13 , 2000 ] " Magazine Models Impact Girls ' Desire to Lose Weight , Press Release , " op . cit . " Facts on Body and Image , " op . cit . Goode , E . " Girls ' Self Image Survives Effect of Glossy Ads . " The New York Times , August 24 , 1999 . Morris , L . " The Cigarette Diet . " Allure , March 2000 . Shallek - Klein , J . " Striving for the Baywatch Boy Build . " Silver Chips Newspaper , October 7 , 1999 . " Body Image Disorder Linked to Toy Action Figures ' Growing Muscularity , " Press Release . . ( 1999 ) . McLean Hopital . Schneider , K . , op . cit . Wax . R.G. ( 1998 ) . " Boys and Body Image . " San Diego Parent Magazine . Marcus , A . ( 1999 ) . " Body Image Tied to Smoking in Kids . " Health Scout . Merck - Medco Managed Care . next : Many Great Women Have Been Plagued by Depression and Body Image Disorders ~ eating disorders library ~ all articles on eating disorders advertisement Last Updated : 30 May 2017 Reviewed by Harry Croft , MD Related Articles Follow Us Mental Health Newsletter | [
"Eating Disorders",
"Body Image",
"Advertising"
] |
http://healthyplace.com/personality-disorders/malignant-self-love/narcissistic-personality-disorder-npd-definition/ | advertisement Narcissistic Personality Disorder ( NPD ) Definition What is Narcissism ? A pattern of traits and behaviors which signify infatuation and obsession with one ' s self to the exclusion of all others and the egotistic and ruthless pursuit of one ' s gratification , dominance and ambition . Most narcissists ( 75 % ) are men . NPD is one of a " family " of personality disorders ( formerly known as " Cluster B " ) . Other members : Borderline PD , Antisocial PD and Histrionic PD . NPD is often diagnosed with other mental health disorders ( " co - morbidity " ) - or with substance abuse , or impulsive and reckless behaviors ( " dual diagnosis " ) . NPD is new ( 1980 ) mental health category in the Diagnostic and Statistics Manual ( DSM ) . There is only scant research regarding narcissism . But what there is has not demonstrated any ethnic , social , cultural , economic , genetic , or professional predilection to NPD . It is estimated that 0.7 - 1 % of the general population suffer from NPD . Pathological narcissism was first described in detail by Freud . Other major contributors are : Klein , Horney , Kohut , Kernberg , Millon , Roningstam , Gunderson , Hare . The onset of narcissism is in infancy , childhood and early adolescence . It is commonly attributed to childhood abuse and trauma inflicted by parents , authority figures , or even peers . There is a whole range of narcissistic reactions - from the mild , reactive and transient to the permanent personality disorder . Narcissists are either " Cerebral " ( derive their narcissistic supply from their intelligence or academic achievements ) - or " Somatic " ( derive their narcissistic supply from their physique , exercise , physical or sexual prowess and " conquests " ) . Narcissists are either " Classic " - see definition below - or they are " Compensatory " , or " Inverted " - see definitions here : " The Inverted Narcissist " . NPD is treated in talk therapy ( psychodynamic or cognitive - behavioral ) . The prognosis for an adult narcissist is poor , though his adaptation to life and to others can improve with treatment . Medication is applied to side - effects and behaviors ( such as mood or affect disorders and obsession - compulsion ) - usually with some success . Please read CAREFULLY ! The text in italics is NOT based on the Diagnostics and Statistics Manual , Fourth Edition - Text Revision ( 2000 ) . The text in italics IS based on " Malignant Self Love - Narcissism Revisited " , fourth , revised , printing ( 2003 ) An all - pervasive pattern of grandiosity ( in fantasy or behaviour ) , need for admiration or adulation and lack of empathy , usually beginning by early adulthood and present in various contexts . Five ( or more ) of the following criteria must be met : Feels grandiose and self - important ( e.g. , exaggerates achievements and talents to the point of lying demands to be recognized as superior without commensurate achievements ) Is obsessed with fantasies of unlimited success , fame , fearsome power or omnipotence unequalled brilliance ( the cerebral narcissist ) bodily beauty or sexual performance ( the somatic narcissist ) , or ideal , everlasting , all - conquering love or passion Firmly convinced that he or she is unique and , being special , can only be understood by , should only be treated by , or associate with , other special or unique , or high - status people ( or institutions ) Requires excessive admiration , adulation , attention and affirmation - or , failing that , wishes to be feared and to be notorious ( narcissistic supply ) Feels entitled . Expects unreasonable or special and favorable priority treatment . Demands automatic and full compliance with his or her expectations Is " interpersonally exploitative " , i.e. , uses others to achieve his or her own ends Devoid of empathy . Is unable or unwilling to identify with or acknowledge the feelings and needs of others Constantly envious of others or believes that they feel the same about him or her Arrogant , haughty behaviours or attitudes coupled with rage when frustrated , contradicted , or confronted Some of the language in the criteria above is based on or summarized from : American Psychiatric Association . ( 2000 ) . Diagnostic and statistical manual of mental disorders , fourth edition , Text Revision ( DSM IV - TR ) . Washington , DC : American Psychiatric Association . The text in italics is based on : Sam Vaknin . ( 2003 ) . Malignant Self Love - Narcissism Revisited , fourth , revised , printing Prague and Skopje : Narcissus Publication . For the exact language of the DSM IV criteria - please refer to the manual itself ! ! ! next : Diagnosis of Narcissistic Personality Disorder advertisement Last Updated : 02 July 2018 Reviewed by Harry Croft , MD Related Articles Follow Us Mental Health Newsletter | [
"Narcissistic Personality Disorder ( NPD )",
"Definition"
] |
http://healthysimulation.com/b-line-medical/ | B - Line Medical B - Line Medical is a Washington D.C. based company that provides medical simulation centers around the world with digital recording systems and learning management solutions to enhance debriefing . B - Line Medical was formed in 2005 around the development of their first product Clinical Skills , a standardized patient encounter audiovisual and management system . Since then B - Line Medical has expanded their product base to include other solutions which support learning in healthcare simulation learning environments . Their systems are used in Nursing , Medical , Allied Health , Hospitals and Military institutions around the world . Scroll down for the latest B - Line news ! HealthySimulation . com is dedicated to providing the latest B - Line Medical news and # MedSim resources from around the world . To follow along , sign up for our free medical simulation email newsletter , follow @ HealthySim on Twitter and @ HealthySim on Facebook , or join our HealthySim LinkedIn Group Other manufacturers that provide for AV Recording and Debriefing Systems in Healthcare Simulation include EMS SimulationIQ , SIMStation ( Distributed by Level 3 Healthcare in the US ) , KBPort , and more . Sponsored Content : Audiovisual recording and real - time playback of unfolding simulation scenarios is an important aspect of medical simulation . While a single learner may be engaged with a manikin during a high - fidelity patient simulation , the rest of their group can watch and evaluate the learner performance without entertaining β tunnel vision β . Playback of simulation in healthcare experiences helps learners gain a β birds - eye β perspective of the simulated scenario they just experienced providing them with an expanded understanding with regards to their patient β s care . B - Line Medical , the first to bring web - based video capture and debriefing to the healthcare simulation industry , has been dedicated to improving health outcomes for almost 15 years . They provide the most trusted and easy - to - use web - based platforms to help healthcare learners , educators and providers enhance patient safety and improve the delivery of care . A leading choice , their SimCapture platform is installed in 500 + institutions in 35 countries . With user - friendly interfaces , robust technical support , meaningful data reporting systems , its IN 2018 , the company launched SimCapture Pro , a game changer for healthcare simulation that offers a fully cloud - based software platform , remarkably small onsite audiovisual footprint , and affordable subscription pricing . They also launched B - Line Medical launched SimCapture EMR so educators can now build robust EMR forms directly in SimCapture β s Checklist Builder . Tabbed layouts , multiple types of form fields and multi - column options allow end - users to replicate any popular EMR . Users can leverage an existing EMR template to get started or build their own . Click Here to Connect to Leading Healthcare Simulation Vendors Sponsored Content : B - Line Medical β s SimCapture platform is a scalable solution that enhances simulation and standardized patient center operations and management . It allows for secure , high quality video capture with data integration , immediate debriefing and robust reporting . The SimCapture platform automates the manual and time consuming processes involved with running , evaluating and reporting on simulated events . B - Line Medical β s LiveCapture platform is a solution focused on improving patient safety and enhancing quality improvement programs . LiveCapture records multiple video feeds , medical device data and QI checklists in a single , hospital network - based interface for real - time or post event debriefing and analysis . LiveCapture is in use at 70 % of the 2017 - 2018 U.S. News & World Report best hospitals including Mayo Clinic , Barnes Jewish Hospital , and Children β s Hospital of Philadelphia . Provide healthcare educators and clinicians with innovative video - driven solutions to effect real and immediate improvement in the delivery of care B - Line Medical also offers numerous additional services includeing simulation center design consulting , audiovisual design and vendor management , onsite or web - based training , custom training videos and documentation , data migration and population , and a robust and on - call technical support team . B - Line Medical supports the development of medical simulation through their attendance and sponsorship of leading simulation - based conferences like SimGHOSTS , collaborative relationships with manikin manufacturers , as well as a robust and on - call technical support team . Latest B - Line Medical News B - Line Medical Introduces SimCapture Cloud iOS App Furthering innovation in Healthcare Simulation , B - Line Medical recently launched an iOS ( iPhone / iPad ) app for their SimCapture Pro and Enterprise Cloud systems . By integrating their audiovisual recording and debriefing . . . Read More Breaking News : Laerdal Medical and B - Line Medical Announce Long - term Collaborative Partnership Ahead of # IMSH2019 Two global leaders in healthcare simulation , Laerdal Medical and B - Line Medical , announced today that they will integrate existing and new product lines to significantly improve healthcare simulation education . Representing different . . . Read More Simulation Center Audiovisual Design Priorities , A Checklist From B - Line Medical B - Line Medical recently shared an article on Medium . com covering " Simulation Center Audiovisual Design Priorities " which provides a few helpful hints to consider when faced with the difficult task of designing . . . B - Line Medical β s Latest SimCapture Pro Has Extremely Small Hardware Footprint β IMSH 2018 Video Interview B - Line Medical ' s Co - Founder Lucas Huang provided an exclusive video interview with HealthySimulation . com at IMSH 2018 to showcase their new low - hardware - profile yet high - functioning high - quality SimCapture Pro . The box which can easily . . . University of Tennessee , BlueCross BlueShield , and B - Line Medical Team Up to Improve Patient Safety Through Healthcare Simulation Last Week Newswise shared how The University of Tennessee Health Science Center ( UTHSC ) will soon be putting a BlueCross BlueShield ( BCBS ) grant of $ 2.9M to work promoting patient safety and . . . B - Line Medical Provides ' Circle of Education ' to Measure & Improve Learning Outcomes Have you heard of the Circle of Education from B - Line Medical ? Check out this video below to learn more about how B - Line Medical products provide comprehensive opportunities to learn , train , . . . B - Line Medical Continues to Push Innovations in Healthcare Simulation Recording β IMSH 2016 Interview At IMSH 2016 HealthySim was on hand to get an exclusive video interview with Chafic Kazoun , Co - Founder and CTO of B - Line Medical , to get an inside peek at some of . . . Washington Post Highlights B - Line Medical & President Hartley Thompson A fantastic behind - the - scenes look at the leadership behind B - Line Medical , one of the world ' s most innovative groups behind medical simulation recording technologies , by Thomas Heath of The Washington Post . This . . . Learn How SimCapture From B - Line Medical Improves Healthcare Performance With the last day of 2015 upon us I am sharing a recent video from B - Line Medical about how their SimCapture units help to capture important data for your simulation . . . Comments Leave a response | [
"B-Line Medical",
"Washington D.C",
"healthcare simulation"
] |
http://healthysimulation.com/medical-simulation/ | About Medical Simulation β Resources , Jobs , Vendors & More β¦ Medical Simulation is the modern day methodology for training healthcare professionals through the use of advanced educational technology . Simply put , medical simulation is the experiential learning every healthcare professional will need , but can not always engage in during real - life patient care . Medical simulation has also been called Healthcare Simulation , Simulation in Healthcare , Patient simulation , Nursing simulation , Surgical simulation and Clinical simulation . See the latest simulation books research conferences and jobs HealthySimulation . com is dedicated to providing the latest # MedSim news and resources from around the world . To follow along , sign up for our free medical simulation email newsletter , follow @ HealthySim on Twitter and @ HealthySim on Facebook , or join our HealthySim LinkedIn Group Medical simulation derived from the aviation industry , which has utilized simulation - based learning practices to train pilots since just after the First World War . Simulation allows for the safe training of learners engaging in activities that would otherwise be too dangerous to practice . For example , it is far too risky ( and expensive ) to send a new 747 jumbo jet pilot 40,000 feet into the air and practice a 3 - engine failure drill . Whereas with a hyper - realistic hydraulic - enabled simulator a new pilot could learn to perform such maneuvers Sponsored Content : During a fully immersive medical simulation learners enter into a realistic healthcare setting where a high - fidelity patient manikin is being wirelessly operated by both educational and simulation technical staff . A manikin can also be called a patient simulator , medical simulator , nursing simulator , surgery simulator , or even a birthing simulator ! The patient simulation is usually digitally streamed live to other learners and recorded for playback during the debriefing process . A facilitator , usually the educator , will provide the voice of the patient and also guide the technical control of the manikin for the duration of the experience . Usually that same individual then debriefs the learner and the rest of the class together utilizing video playback to recap performance outcomes . It has been said that the real learning takes place during the debriefing where the collected group can engage in a facilitated and safe conversation to identify errors and mark successes . Healthcare Simulation Technology Specialists ( also commonly referred to as β Simulation Technicians β , or most simply β Sim Techs β ) can be present to run the hardware and software of all of the technological components necessary to ensure a realistic medical simulation . Manikins have been developed for a range of patient presentations by several companies including Laerdal , CAE Healthcare , and Gaumard to name a few . They also usually operate audiovisual recording devices for learners watching in the debriefing room , such as the systems available from EMS SimulationIQ B - Line Medical , SIMStation , LearningSpace and more . Medical simulation can be as simple as learning from a 3D Anatomy App , to occurring in the field for military or first - responders like EMS and Fire Departments or in hospital settings for nursing , medical or other allied health professionals . The latest trend in medical simulation is virtual simulated patients , utilizing either desktop , Virtual Reality , or Augmented Reality training tools to provide learners the opportunity to train in any simulated environment . As there are currently very few professional degrees in the field , Healthcare Simulation Conferences like INACSL IMSH or SimGHOSTS are the best place to start to connect with peers and the emerging professional community . Sponsored Content : Click Here to Connect to Leading Medical Simulation Vendors Due to medical error , it is estimated that as many as 440,000 patients die each year in the United States alone . Medical Simulation has been proven to reduce medical errors and the associated costs all while improving outcomes in patient care . While the use of simulation is mandated and regulated in aviation and many other high performance industries , the methodology has yet to be required in healthcare . Latest Medical Simulation News AHRQ : Building a Safety Program Across a Vast Healthcare Network UPMC ' s Medical Director of Patient Safety and Director of the WISER Simulation Center , Dr . Paul E . Phrampus MD , recently shared his AHRQ article " Building a Safety Program in a Vast . . . Read More Strange Future Technologies That Will One Day Improve the Medical Simulation Industry When we close our eyes and imagine the future of medical simulation technologies , we see 3D animated experiences so realistic we ca n ' t even tell virtual patients are n ' t real , haptic devices . . . Read More Debriefing Medical Simulation Using Good Judgment with UW Template Healthcare simulation has become an integral part of medical education and ongoing clinical skill development . Debriefing is considered by many to the most important component of medical simulation since debriefing . . . How to Address Minority Health Disparities Through Healthcare Simulation Medical Simulation can help your learners to address health disparities experienced by patients of a racial and ethnic minority . April is National Minority Health Month , sponsored by the U.S. Department . . . Physiology : The Force Behind Healthcare Simulation β A Guide for Techs , Part 6B : Hypovolemia Treatment & Tips for Sim Learners are more likely to focus on desired learning objectives when they participate in life - like scenarios and receive information which is consistent with the healthcare situation being studied . This article , . . . Top 10 IT Issues of 2018 Translated for Medical Simulation Recently Educause reviewed the " Top 10 IT Issues of 2018 " dubbing the year the " Remaking of Higher Education " . When starting a new medical simulation program , so many Healthcare Simulation Champions . . . Simulation Technician Entry Level Job Description Downloadable Template A Simulation Technician / Technologist works in the field of healthcare simulation supporting the many technical aspects of medical simulation . Today , we take a look at the general entry level requirements of . . . Physiology : The Force Behind Healthcare Simulation β A Guide for Techs , Part 6A : Intro to Hypovolemia The key to developing a realistic healthcare simulation experience is to understand how physiological functions change in response to various stimuli ( stressors ) . Learners are more likely to focus on desired . . . October 2019 β S3 β Singapore Simulation Conference Abstract Submission Deadline Extended to April 30th One of Asia ' s most successful medical simulation conferences , the 2019 2nd S3 Healthcare Simulation Conference takes place October 22 - 25th in Academia , Singapore . The co - organized leadership team has extended their call . . . Level 3 Healthcare β s Helpful A / V System Design Resources & April 16 - 18th Sim Tech Boot Camp ! Level 3 Healthcare , and its parent company Level 3 Audio Visual , have been providing some really useful resources on their websites for healthcare simulation champions looking to learn how to . . . CAE Luna Infant Simulator β Exclusive IMSH 2019 Video Demo & Bonus Dr . Patel Healthcare Academy Interview HealthySimulation . com was on hand at the 2019 International Meeting for Simulation in Healthcare , organized by the Society for Simulation in Healthcare , to witness the first look at Luna from CAE . . . Using Medical Simulation to Build High - Performance Teams In this article , our colleagues at Laerdal Medical share how healthcare organizations are using medical simulation to build high performance teams . Organizations who are leaders in delivering safe , patient - centered care . . . Comments Leave a response | [
"Medical Simulation",
"Resources",
"Vendors"
] |
http://healthysleep.med.harvard.edu/healthy/science/how/external-factors | External Factors that Influence Sleep At a Glance There are many factors both internal and external that can influence the quantity and quality of the sleep we obtain Sleep scientists understand how various factors affect sleep and why they have the effects they do Often people who experience sleep issues overlook relatively simple factors that may be causing them to miss out on the sleep they need Features on this page Smoking and Sleep Caffeine and Sleep Alcohol and Sleep Sleep in the Real World The internal mechanisms that regulate our almost ceaseless cycles of sleep and wakefulness make up a remarkable system However a variety of internal and external factors can dramatically influence the balance of this sleepwake system Changes in the structure and function of the brain during development can have profound if gradual effects on sleep patterns The amount of sleep we obtain generally decreases and becomes more fragmented throughout our lifespan These and other variations associated with age are covered at length in the essay Changes in Sleep with Age Other factors that affect sleep include stress and many medical conditions especially those that cause chronic pain or other discomfort External factors such as what we eat and drink the medications we take and the environment in which we sleep can also greatly affect the quantity and quality of our sleep In general all of these factors tend to increase the number of awakenings and limit the depth of sleep Lights Effect Light exposure can cause our biological clock to advance or delay which affects our sleep and wake cycle Light is one of the most important external factors that can affect sleep It does so both directly by making it difficult for people to fall asleep and indirectly by influencing the timing of our internal clock and thereby affecting our preferred time to sleep Light influences our internal clock through specialized light sensitive cells in the retina of our eyes These cells which occupy the same space as the rods and cones that make vision possible tell the brain whether it is daytime or nighttime and our sleep patterns are set accordingly Due to the invention of the electric lightbulb in the late 19th century we are now exposed to much more light at night than we had been exposed to throughout our evolution This relatively new pattern of light exposure is almost certain to have affected our patterns of sleep Exposure to light in the late evening tends to delay the phase of our internal clock and lead us to prefer later sleep times Exposure to light in the middle of the night can have more unpredictable effects but can certainly be enough to cause our internal clock to be reset Jet Lag and Shift Work Normally light serves to set our internal clock to the appropriate time However problems can occur when our exposure to light changes due to a shift in work schedule or travel across time zones Under normal conditions our internal clock strongly influences our ability to sleep at various times over the course of a 24hour period as well as which sleep stages we experience when we do sleep Longdistance travelers experience jet lag as their internal clock adjusts to the new daynight cycle Individuals who travel across time zones or work the night shift typically have two symptoms One is insomnia when they are trying to sleep outside of their internal phase and the other is excessive sleepiness during the time when their internal clock says that they should be asleep Half of all night shift workers regularly report nodding off and falling asleep when they are at work This should be seen as an important concern both for individuals and society given that airline pilots air traffic controllers physicians nurses police and other public safety workers are all employed in professions in which peak functioning during a night shift may be critical The effects of shift work and jet lag on sleep are covered in much greater detail in Jet Lag and Shift Work and You and Your Biological Clock Pain Anxiety and Other Medical Conditions A wide range of medical and psychological conditions can have an impact on the structure and distribution of sleep These conditions include chronic pain from arthritis and other medical conditions discomfort caused by gastroesophageal reflux disease premenstrual syndrome and many others Like many other sleep disruptions pain and discomfort tend to limit the depth of sleep and allow only brief episodes of sleep between awakenings Individuals of all ages who experience stress anxiety and depression tend to find it more difficult to fall asleep and when they do sleep tends to be light and includes more REM sleep and less deep sleep This is likely because our bodies are programmed to respond to stressful and potentially dangerous situations by waking up Stress even that caused by daily concerns can stimulate this arousal response and make restful sleep more difficult to achieve Medications and Other Substances Many common chemicals affect both quantity and quality of sleep These include caffeine alcohol nicotine and antihistamines as well as prescription medications including beta blockers alpha blockers and antidepressants Smoking and Sleep 056 Dr Lawrence Epstein describes how nicotine in cigarettes can prevent or disrupt sleep watch video The pressure to sleep builds with every hour that you are awake During daylight hours your internal clock generally counteracts this sleep drive by producing an alerting signal that keeps you awake The longer you are awake the stronger the sleep drive becomes Eventually the alerting signal decreases and the drive to sleep wins out When it does you fall asleep Caffeinated products decrease a persons quality of sleep A chemical called adenosine which builds up in the brain during wakefulness may be at least partly responsible for sleep drive As adenosine levels increase scientists think that the chemical begins to inhibit the brain cells that promote alertness This gives rise to the sleepiness we experience when we have been awake for many hours Interestingly caffeine the worlds most widely used stimulant works by temporarily blocking the adenosine receptors in these specific parts of the brain Because these nerve cells can not sense adenosine in the presence of caffeine they maintain their activity and we stay alert Caffeine and Sleep 043 Dr Lawrence Epstein describes how caffeine works to promote alertness but can also inhibit restful sleep watch video If sleep does occur following the intake of caffeine the stimulants effects may persist for some time and can influence the patterns of sleep For instance caffeine generally decreases the quantity of slowwave sleep and REM sleep and tends to increase the number of awakenings The duration of its effect depends on the amount of caffeine ingested the amount of time before sleep that the person ingests the caffeine the individuals tolerance level the degree of ongoing sleep debt and the phase of the individuals internal clock Alcohol is commonly used as a sleep aid However although alcohol can help a person fall asleep more quickly the quality of that individuals sleep under the influence of alcohol will be compromised Ingesting more than one or two drinks shortly before bedtime has been shown to cause increased awakeningsand in some cases insomniadue to the arousal effect the alcohol has as it is metabolized later in the night Alcohol also tends to worsen the symptoms of sleep apnea which will further disrupt sleep in people with this breathing disorder Alcohol and Sleep 026 Dr Stephen Amira describes how alcohol consumption can lead to disrupted sleep watch video Dozens of prescription drugs that are used to help control common disease symptoms may have varying effects on sleep Beta blockers which are used to treat high blood pressure congestive heart failure glaucoma and migraines often cause decreases in the amount of REM and slowwave sleep and are also associated with increased daytime sleepiness Alpha blockers which are also used to treat high blood pressure and prostate conditions are linked to decreased REM and increased daytime sleepiness Finally antidepressants which can decrease the duration of periods of REM sleep have unknown longterm effects on sleep as a whole Some antidepressants The Sleep Environment Light and temperature effect the quality and restfulness of your sleep The bedroom environment can have a significant influence on sleep quality and quantity Several variables combine to make up the sleep environment including light noise and temperature By being attuned to factors in your sleep environment that put you at ease and eliminating those that may cause stress or distraction you can set yourself up for the best possible sleep Weve already noted that too much light at night can shift our internal clock and makes restful sleep difficult to achieve To minimize this effect nightlights in hallways and bathrooms can be used As for noise although background sounds may relax some people the volume level must be low Otherwise increased frequency of awakenings may prevent transitions to the deeper stages of sleep Research shows that the ideal temperature range for sleeping varies widely among individuals so much so that there is no prescribed best room temperature to produce optimal sleep patterns People simply sleep best at the temperature that For tips on how to improve your sleep despite all of these factors see the section Overcoming Factors That Interfere with Sleep You will find more about typical sleep patterns in Natural Patterns of Sleep back to top This content was last reviewed on December 18 2007 | [
"External Factors",
"At a Glance",
"Sleep in the Real World"
] |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.