Food and drinks for sport

Sports nutritionist and registered dietitan Wendy Martinson shares her tips on food and drink for sport, and how a good diet can help you get the best fitness and sport results.

Wendy advises Olympic athletes on how to improve their diet. She is a lead performance nutritionist for the English Institute of Sport and nutritionist for the Great Britain rowing team.
Can I eat more when I'm doing lots of exercise?

If you're doing lots of exercise, you'll use more energy each day than if you did little or none. If you are a normal weight and you don't want to lose body fat, you need to eat more food each day.

But you still need to make sure that you have a balanced diet. To increase your energy intake, eat more carbohydrate-rich foods, such as wholegrain pasta, rice, sweet potato, porridge and breakfast cereals, but also include sources of essential fats from foods such as oily fish, nuts and seeds. You will also need more protein-rich foods to help repair and build your muscles.

Learn more about how to have a balanced diet from our eatwell plate.
Is it better to eat a diet high in starchy carbohydrates or protein when I'm training?

You will need more carbohydrate and protein if you are training more. Carbohydrates are the fuel that power your exercise regime.

Carbohydrates – including wholegrain pasta, rice, sweet potato and porridge – are the most important fuel for muscles, and an essential energy source for the brain and central nervous system.

Carbohydrates are stored as glycogen in the muscles and liver. These stores are small, so a regular intake of carbohydrate is necessary to keep them topped up. Low glycogen stores may result in poor performance and increase the risk of injury. For some sports however, such as weight making sports where you may have to weigh in at a certain weight category (such as boxing), or endurance sports (such as long-distance running), there can be physiological benefits of training with low glycogen stores during certain sessions. These sessions must be carefully planned, due to the potential risks.

Protein – including meat, fish, eggs and dairy foods – is needed in greater amounts and at regular intervals throughout the day for muscle growth and repair.

The proportions of carbohydrate and protein required will vary depending on the sport, so it's best to seek advice from a qualified professional on your individual requirements.

Learn more by reading our pages on starchy foods and a balanced diet.
How should I time my meals and snacks around exercise?

Once you’ve eaten a meal or snack, allow between one and four hours to pass before you start exercising. Your body needs time to digest. The amount of time will depend on the amount of food you've eaten.

If it's an average meal, eating around two to three hours before you exercise works well. If you have only an hour or so before you exercise then aim for a meal or snack that is rich in carbohydrate, low in fat and moderate in protein. Too much protein or fat will slow down the movement of foods from the stomach, and will make you feel uncomfortable.

Food and drink also plays a part in recovering effectively from training. Good recovery is crucial to prevent a midweek slump in energy levels, and to aid muscle growth and repair. When you finish training, aim to have a carbohydrate and protein-rich food or drink within 30 to 60 minutes if you are training more than once per day. Otherwise, eat as soon as you can afterwards.
Do I need to drink when I exercise?

Dehydration is when the water content in your body falls too low. It can have a major effect on exercise performance. It's important to start any exercise session well hydrated. Do this by drinking water, squash or diluted fruit juice regularly during the course of the day.

The amount you need to drink during exercise depends on the amount you sweat. This varies from person to person and also depends on the intensity and length of time exercising, as well as environmental factors.

Water is usually enough for low-intensity exercise up to about an hour. For higher-intensity exercise where energy and fluid needs may be greater, or lower-intensity exercise lasting several hours, a carbohydrate, electrolyte-containing sports drink may benefit.

The carbohydrates in a sports drink will help to maintain energy levels, and the electrolytes help to replace salt lost in sweat and keep you hydrated.

My friend exercises to lose weight, but I exercise to build muscle. Should our diets be different?

Yes. To lose weight or, more specifically, body fat, the amount of energy that you consume has to be less than the amount of energy you burn. You will need a diet and exercise regime that makes this happen.

If you are exercising to lose weight, there are key steps you can take to reduce the energy content in your daily diet. Reduce fat, which is the most concentrated source of energy, as well as your alcohol consumption. Eat fewer sugary foods, such as sweets, chocolates, cakes, biscuits and sugary drinks, and eat regular but smaller portions of complex carbohydrate foods, such as wholegrain bread, rice and pasta. Include small amounts of foods with essential fats, such as nuts, seeds and oily fish.

Good portions of protein foods – such as chicken, fish, lean red meat and low-fat dairy foods – should be included at each meal time to help maintain muscle mass. Eat lots of fruit and vegetables. It's also important to control portion sizes.

To build muscle, however, you need to combine resistance training (also called strength training) with a diet that includes enough energy to enable your body to make muscle, and sufficient and regular amounts of protein. Protein provides the building blocks and also helps you to make muscle.

This energy should come mainly in the form of carbohydrate-rich foods, but don't forget to include foods providing essential fats, such as oily fish, nuts and seeds.

Protein should be included at all mealtimes and particularly before and after a resistance training session. Low-fat milk or greek-style yoghurt is a practical, easy way to consume protein after training.
Should I take extra supplements when I'm playing sport?

There are many different supplements on the market. Some of them are based on solid research, but others aren't. Athletes need to consider supplements with extreme caution. In the past, some supplements were found to have been contaminated with banned substances. Find out more in bodybuilding and sports supplements page.

First, ensure that you have a healthy, balanced diet that suits your sport. Consult a registered dietitian or nutritionist with expertise in sports nutrition. They can assess this and advise you on particular supplements.

Some Common Non-starchy Vegetables

The following is a list of common non-starchy vegetables:

    Amaranth or Chinese spinach
    Artichoke
    Artichoke hearts
    Asparagus
    Baby corn
    Bamboo shoots
    Beans (green, wax, Italian)
    Bean sprouts
    Beets
    Brussels sprouts
    Broccoli
    Cabbage (green, bok choy, Chinese)
    Carrots
    Cauliflower
    Celery
    Chayote
    Coleslaw (packaged, no dressing)
    Cucumber
    Daikon
    Eggplant
    Greens (collard, kale, mustard, turnip)
    Hearts of palm
    Jicama
    Kohlrabi
    Leeks
    Mushrooms
    Okra
    Onions
    Pea pods
    Peppers
    Radishes
    Rutabaga
    Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
    Sprouts
    Squash (cushaw, summer, crookneck, spaghetti, zucchini)
    Sugar snap peas
    Swiss chard
    Tomato
    Turnips
    Water chestnuts
    Yard-long beans

- See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html#sthash.mC0MMRCg.dpuf

The following is a list of common non-starchy vegetables:

• Amaranth or Chinese spinach
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans (green, wax, Italian)
• Bean sprouts
• Beets
• Brussels sprouts
• Broccoli
• Cabbage (green, bok choy, Chinese)
• Carrots
• Cauliflower
• Celery
• Chayote
• Coleslaw (packaged, no dressing)
• Cucumber
• Daikon
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Okra
• Onions
• Pea pods
• Peppers
• Radishes
• Rutabaga
• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
• Sprouts
• Squash (cushaw, summer, crookneck, spaghetti, zucchini)
• Sugar snap peas
• Swiss chard
• Tomato
• Turnips
• Water chestnuts
• Yard-long beans

- See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html#sthash.mC0MMRCg.dpuf

The following is a list of common non-starchy vegetables:

• Amaranth or Chinese spinach
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans (green, wax, Italian)
• Bean sprouts
• Beets
• Brussels sprouts
• Broccoli
• Cabbage (green, bok choy, Chinese)
• Carrots
• Cauliflower
• Celery
• Chayote
• Coleslaw (packaged, no dressing)
• Cucumber
• Daikon
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Okra
• Onions
• Pea pods
• Peppers
• Radishes
• Rutabaga
• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
• Sprouts
• Squash (cushaw, summer, crookneck, spaghetti, zucchini)
• Sugar snap peas
• Swiss chard
• Tomato
• Turnips
• Water chestnuts
• Yard-long beans

- See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html#sthash.mC0MMRCg.dpuf

7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories)

Eat less, move more.”

This is the message we receive from various health gurus and nutrition organizations.

They assume that the only reason people gain or lose weight is because of calories.

This is simply wrong, because our bodies are much more complicated than that.

Different foods affect hunger and hormones in different ways and all calories are NOT equal.

The truth is… there are many things you can do to lose weight, without ever counting a single calorie.

Here are 7 proven ways to put fat loss on “autopilot.

1. Replace Your Grain-Based Breakfast With Eggs

Eggs in a Basket

Losing weight can be as simple as changing your breakfast.

Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.

In one of these studies, 30 overweight or obese women ate either bagels or eggs for breakfast.

The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.

Put simply, the eggs were so fulfilling that the women automatically ate fewer calories at subsequent meals.

In another study, 152 overweight men and women were split into groups. One group ate eggs, the other ate bagels… both groups were on a weight loss diet.

After 8 weeks, the egg group had lost significantly more weight than the bagel group:

    65% more weight loss (2 lbs vs 1.3 lbs).
    61% greater reduction in BMI.
    34% greater reduction in waist circumference.
    16% greater reduction in body fat percentage.

The difference in weight loss wasn’t huge, but it clearly shows that simple things like changing one meal can have a small effect.

Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. New studies show that they do NOT raise your bad cholesterol or give you heart disease, like previously believed .

If you think you don’t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn’t have to take any longer than 5-10 minutes.

Coconut oil has some unique properties that can

help reduce appetite and increase fat burning.

It is loaded with fats called Medium Chain Triglycerides (MCTs).

These fatty acids get metabolized differently compared to other fats… they go straight to the liver where they are either used for energy or turned into ketone bodies.

Two small studies show that eating these medium chain fats can make people eat fewer calories, one of them showing a reduction of 256 calories per day .

These fats also appear to increase energy expenditure, one study showing an increase as high as 5%.

Consuming 30 mL (about 1 ounce) of coconut oil may cause significant reductions in BMI and waist circumference, a marker for abdominal fat .

Now… I’m not suggesting that you gobble down massive amounts of coconut oil, but replacing your current cooking fats with it could have a noticeable effect .
8. Anything Else?

By making a few simple changes that optimize hormones, reduce hunger and boost metabolism, you can lose a lot of weight without ever counting a single calorie.

Feel free to leave a comment if you want to add to the list!

Just set your alarm clock a few minutes earlier… problem solved.

    Bottom Line: Studies show that eating eggs for breakfast can help you automatically eat fewer calories, compared to a breakfast of bagels.

2. Using Smaller Plates Can Trick Your Brain Into Thinking That You’re Actually Eating More

Plate With Food

The human brain is the most complex object in the universe, gram for gram.

It tends to work in mysterious ways… and the control of eating behavior is incredibly complicated.

It is the brain that ultimately determines whether we should or should not eat.

Interestingly, there is one neat thing you can do to “trick” your brain into thinking that it has eaten more food.

This is using smaller plates.

The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories.

It’s weird… but psychologists have been studying this and it seems to work .

    Bottom Line: It is possible to “trick” the brain into thinking that it has eaten more food by using smaller plates.

3. Eating More Protein Can Reduce Appetite, Increase Fat Burning and Help You Gain Muscle

For some strange reason, protein has gotten a bad rap.

Many people think that it can “leech” calcium from the bones and cause kidney disease.

However… this is complete nonsense, which is not supported by science.

A Little Girl Eating Meat

There is a lot of evidence that protein can increase fat burning and reduce hunger, leading to automatic weight loss.

In fact, studies show that protein boosts metabolism more than any other macronutrient .

One of the reasons for that is that it takes the body more calories to digest and make use of protein, than it does fat and carbs.

Protein also increases satiety, leading to significantly reduced hunger .

In one study, increasing protein to 30% of calories lead to an automatic decrease in calorie intake of 441 calories per day.

Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until fullness.

Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small amount of calories, even at rest .

The best way to get in more protein is to eat more animal foods like meat, fish and eggs… preferably at every meal.

    Bottom Line: Increased protein in the diet can boost metabolism and reduce hunger. It can also increase muscle mass, helping you burn more calories around the clock.

4. Eating Foods With a Low Energy Density and Lots of Fiber Make You Feel More Full With Fewer Calories

Vegetables

Another way to feel more satisfied with fewer calories is to eat foods that have a low energy density.

This includes foods that have a high water content, such as vegetables and some fruits.

Studies consistently show that dieters who eat less energy dense foods lose more weight than those who eat foods with a high energy density.

In one study, women who ate soup (low energy density) lost 50% more weight than women who ate an energy dense snack .

Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies .

Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract to produce a fatty acid called butyrate, which is believed to have significant anti-obesity effects… at least in rats.

Combining animals (high in protein) with a bunch of plants (low energy density) is a recipe for success.

    Bottom Line: Choosing foods with a low energy density (like vegetables and some fruits) can help you feel more satisfied with fewer calories.

5. Cutting Carbs Can Make You Lose Weight Fast While Eating Until Fullness

Probably THE best way to start losing weight without calorie counting or portion control is to reduce your carbohydrate intake.

Studies consistently show that people who eat less carbohydrates, automatically start to eat less calories and lose weight without any major effort.

In one study, 53 overweight/obese women were randomized to a low-carb group or a calorie restricted low-fat group, for 6 months

Weight Loss Graph, Low Carb vs Low Fat

Women in the low-carb group lost twice as much weight (8.5 kg – 18.7 lbs) while eating until fullness, compared to the low-fat group (3.9 kg – 8.6 lbs), which was calorie restricted.

The best way to cut carbs is to reduce or eliminate major carb sources from your diet like sugars, sweets, sodas, as well as starchy foods like bread, pasta, potatoes, etc.

Getting into the range of 100-150 gram carbs per day can be useful. If you want to lose weight fast, then going under 50 grams per day can be extremely effective.

Another great benefit of reducing carbs… it lowers your insulin levels, which makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight .

    Bottom Line: Cutting carbohydrate intake can reduce appetite and cause automatic weight loss, without calorie counting or portion control. It also leads to significant reductions in water weight.

6. Making Time For Quality Sleep and Avoiding Stress Can Optimize The Function of Key Hormones

Two things that often get ignored when discussing health (and weight) are sleep and stress levels.

Both are incredibly important for the optimal function of your body and hormones.

Inadequate sleep is one of the strongest risk factors for obesity… short sleep duration raising the risk by 89% in children and 55% in adults .

Poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin .

Excess stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases.

For these reasons, it is very important to make time for quality sleep, as well as avoiding unnecessary stressors in your life.

    Bottom Line: Poor sleep and excess stress can mess up important metabolic hormones like ghrelin, leptin and cortisol. Getting these hormones under control should reduce appetite and unnatural cravings.

7. Replacing Your Cooking Fats With Coconut Oil Can Boost Metabolism and Reduce Appetite

Coconut oil has some unique properties that can help reduce appetite and increase fat burning.

It is loaded with fats called Medium Chain Triglycerides .

These fatty acids get metabolized differently compared to other fats… they go straight to the liver where they are either used for energy or turned into ketone bodies.

Two small studies show that eating these medium chain fats can make people eat fewer calories, one of them showing a reduction of 256 calories per day .

These fats also appear to increase energy expenditure, one study showing an increase as high as 5%  .

Consuming 30 mL (about 1 ounce) of coconut oil may cause significant reductions in BMI and waist circumference, a marker for abdominal fat .

Now… I’m not suggesting that you gobble down massive amounts of coconut oil, but replacing your current cooking fats with it could have a noticeable effect.

8. Anything Else?

By making a few simple changes that optimize hormones, reduce hunger and boost metabolism, you can lose a lot of weight without ever counting a single calorie.

How to Beat Junk Food Addiction

Did you know that junk foods activate the same areas in the brain as drugs of abuse like cocaine?

It’s true.

This is why we can get such intense cravings for these foods.

This is also why some of us can’t stop eating junk foods despite knowing that they’re doing us physical harm.

I consider myself to be fairly knowledgeable about food addiction.

I’ve done a LOT of research on it… but most important of all, I am a recovering alcoholic and food addict with a history of many rehabs.

I know how addiction works and I’m here to tell you that addiction to junk foods is exactly the same. The cravings, the thought processes, all that stuff… it’s identical.

Earlier this year, I wrote an e-book about food addiction called Vicious Eating.

I have decided to give it away for free. You can download it right here, without having to sign up with an e-mail address or anything.

Vicious Eating – The Food Addict’s Guide to Redemption.

It is 130 pages, in a .pdf file. I hope you will find it useful.

More articles about food addiction:

        *Food Addiction – A Serious Problem With a Simple Solution

       * Food Addiction Treatment – Where to Find Help

       * 8 Symptoms of Food Addiction

       * How Common is Food Addiction? A Critical Look

        *A Simple 3-Step Plan to Stop Sugar Cravings

        *How Food Addiction Works (and What to do About it)

        *Is Complete Abstinence From Junk Foods a Bad Idea?

        *How Sugar Hijacks Your Brain And Makes You Addicted

        *Junk Foods Are Manipulated by Chemical Engineers to Make us Overeat

        *Why “Everything in Moderation” is Killing People

Is it Healthy or Unhealthy?

There are thousands of different foods out there and whether any one food can be called “healthy” or not often depends on the individual.
On this page, I have collected all the articles where I explore the health effects of a particular food, nutrient or sweetener.

Foods:

Butter – healthy, especially if grass-fed.

Coconut oil – very healthy.

Margarine – very unhealthy.

Diet Soda – pretty bad.

Coffee – healthy.

Green tea – healthy.

Fruit – healthy.

Bacon – probably fine.

Eggs – healthy. See different types of eggs here.

Added sugar – very bad.

Wheat – pretty bad.

Red meat – healthy, especially if grass-fed.

Grape seed oil – very bad.

Soy – pretty bad.

Ezekiel bread – healthier than most breads.

Peanut butter – fine in moderation.

Nutrients:

Fiber – healthy.

Saturated fats – healthy.

Salt – not as bad as people say.

Vegetable oils – very bad

Vitamin D – very important if you’re deficient.

Sweeteners:

Honey – less bad than sugar.

Coconut Sugar – less bad than sugar.

Stevia – good.

Erythritol – maybe the best low-calorie sweetener.

Yacon syrup – healthy.

4 “Heart Healthy” Foods That Can Clog Your Arteries

Many foods that people believe to be healthy are actually seriously harmful.

Here are 4 common “heart healthy” foods that are more likely to clog your arteries.

1. “Healthy” Breakfast Cereals

The way foods are labelled is a disgrace.

This is particularly true of so-called “healthy” breakfast cereals.

Most of these cereals are highly processed foods and loaded with refined grains and sugar.

The manufacturers often add labels like “whole grain” with the purpose of deceiving people into thinking that their products are healthy.

However… usually, these “whole” grains have been pulverized into very fine flour and have pretty much the same effects on your blood sugar and metabolism as their refined counterparts.

These cereals, including the healthy looking ones, are also usually loaded with refined sugar, although the manufacturers often use clever tricks to hide the true amount of sugar in their products.

The worst part of this is… these incredibly harmful products are often marketed directly towards children, then the misleading health claims (lies) are added to convince the parents that it is a good idea to feed this stuff to their kids.

2. Modern Wheat, Including The “Heart Healthy” Whole Wheat

A few decades ago (around 1960), wheat changed.

Scientists started tampering with the plant’s genes in order to invent a new breed that had a much greater yield.

This was mostly a good thing at the time and had a major role in reducing starvation around the world. The lead scientist even won the Nobel Peace Prize for his discovery.

However, as often happens when humans start tampering with nature, it did have some unforeseen consequences.

Studies show that modern wheat (often called high-yield, semi-dwarf wheat) is significantly less nutritious than the older varieties (1, 2).

But there is also some evidence that modern “whole” wheat isn’t just less nutritious, it may also be significantly more harmful to your heart.

Studies that compare modern wheat to its older counterparts show that it can increase cholesterol levels and inflammatory markers… but inflammation is among the leading drivers of heart disease (3, 4).

Another study that compared modern whole wheat to whole oats, showed that the wheat raised LDL particle count by 14.2% and small, dense LDL by a whopping 60.4% compared to the oats (5).

Although this needs to be replicated in more studies, this does imply that modern wheat products may drastically increase the risk of cardiovascular disease… at least when compared to older wheat varieties or other healthier grains like oats.

Modern wheat also contains different gluten proteins than the older breeds and is significantly more harmful to people with celiac disease and irritable bowel syndrome (6, 7).

Although wheat may have been a relatively healthy food back in the day… the kind of wheat that over 90% of people are eating today is not healthy and should be avoided.

3. Low-Fat Dairy Products, Which Happen to be Loaded With Sugar

Dairy products tend to be high in saturated fat.

Therefore, it is often recommended that we consume low-fat dairy instead.

But there is a problem with this recommendation, because saturated fat doesn’t actually increase your risk of heart disease (8, 9).

Studies that look at dairy fat specifically show that people who eat the most high-fat dairy are less likely to be obese and don’t have an increased risk of heart disease or diabetes (10).

In countries where cows are largely grass-fed, dairy fat is linked to a drastically reduced risk of heart disease (11, 12).

If anything, the major health benefits of dairy products seem to be caused primarily by the fatty components.

Also, let’s not forget that low-fat dairy products (especially low-fat yogurt) are usually loaded with sugar… they often have more sugar than candy!

Many studies show that added sugar has severe harmful effects on metabolism and increases some major risk factors for heart disease, including triglycerides, abdominal obesity and small, dense LDL cholesterol (13, 14).

Saturated fat appears to be harmless, but added sugar is extremely unhealthy when consumed in excess.
Most low-fat dairy products are processed foods that have had the good stuff taken out, only to be replaced with something much worse.

4. Processed Vegetable Oils

Processed seed- and vegetable oils are often mistakenly assumed to be healthy.

These are oils extracted from seeds and include soybean, corn and canola oils.

The way these are made is very disgusting and involves high heat, various artificial chemicals and the toxic solvent hexane.

It is well known that these oils lower cholesterol levels, but… having lower cholesterol does NOT necessarily mean that you will have less heart disease (15).

After all, cholesterol is a risk factor, not an actual disease.

Many long-term studies where people replace saturated fats with these processed oils show that they increase the risk of heart disease… and cancer (16, 17, 18).

Interestingly, a study that looked at common cooking oils on store shelves found that that the trans fat content in these “heart healthy” oils was extremely high, from 0.56 to 4.2% (19).

These oils are high in trans fats and inflammatory, damage prone Omega-6 fats and several studies have shown that they increase the risk of death.

Why on earth are the mainstream nutrition organizations still recommending that we eat them? It makes absolutely no sense.

25 Top Heart-Healthy Foods

With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, we've put together a list of the "best of the best" heart-healthy foods.

The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

1. Salmon

Omega-3 fatty acids.

Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground)

Omega-3 fatty acids; fiber, phytoestrogens.

Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3. Oatmeal

Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans

B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

Give soup or salad a nutrient boost -- stir in some beans.

5. Almonds

Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts

Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7. Red wine
   Catechins and reservatrol (flavonoids).
   Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna

Omega-3 fatty acids; folate; niacin.

Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.

9. Tofu

Niacin; folate; calcium; magnesium; potassium.

Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10. Brown rice

B-complex vitamins; fiber; niacin; magnesium, fiber.

Your Guide to Nutrients in Heart-Healthy Foods

Phytoestrogensare substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL "bad" cholesterol and triglycerides, and even blood pressure.

Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

B-complex vitamins -- like Vitamin B-12 (folate) and vitamin B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL "good" cholesterol.

Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.

Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11. Soy milk

Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13. Carrots

Alpha-carotene (a carotenoid); fiber.

Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach

Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli

Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato

Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17. Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18. Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19. Oranges

Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

Got orange juice? Check out the new nutrient-packed blends.

20. Tomatoes

Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21. Acorn squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

22. Cantaloupe

Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23. Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24. Dark chocolate

Reservatrol and cocoa phenols (flavonoids).

A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25. Tea

Catechins and flavonols (flavonoids).

Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

Making Smart Choices to Support Your Health and Vitality

• Choose simple whole foods, close to their natural state. Whenever possible, eat local foods that are in season.


• Choose organically grown foods whenever possible to avoid ingesting pesticides and chemicals. If this is not possible, or too expensive, here is a link to a list of fruits and vegetables that are most laden with pesticides.


• Eat a wide variety of colorful fruits and vegetables daily. If you don't, then supplement your diet with a phytonutrient rich supplement.


• If you eat animal protein, avoid factory farmed meats as much as possible. Try to buy grass fed meats and free range poultry. Organic meats and poultry without hormones would be next best and if you can not find them, then buy lean cuts of meat and remove the skin from the chicken as that is where the toxins are stored.


• Try to identify the foods you are sensitive to and don't eat them daily. Eating different foods each day will increase your chance of tolerating foods you are sensitive to.
• Do not become obsessive, splurge now and then on something "sinful" and enjoy every bite.
• Eat slowly and chew your food well. This pre-digests the food stimulating the release of digestive juices in the stomach which further aids digestion.


• Eat mindfully. This helps us to become more aware of the emotions connected to our eating patterns.


• Know good fats from bad fats. Avoid partially hydrogenated oils, processed vegetable oils and trans fats. 
Nuts, seeds, avocados and coconut oil provide good fats. While highly beneficial they are also high in calories so don't over do it.


• Be aware of hidden sugars and limit your intake of alcohol and caffeine.


• Don't get stuck on low fat or low carb foods and diets. Avoid processed and refined foods as much as possible and focus on quality. Eat more good fats, less bad fats and more good carbs, less bad carbs.


• Try to stop eating when you are about 80% full as your brain takes about 20 minutes to register that you are full.


• Take joy in your meals, share them where possible with family and friends.

How to administer treatment of children obesity

Just as there is a growing population of obese adults so are the children as well. Children are vulnerable and have no power and authority to refuse or demand for a given type of diet. It is therefore the responsibility of the parents, guardians or any other adult close to them to point them towards the right direction in relation to the benefits of staying healthy and having the ideal weight. Since they are just kids expected to abide by the rules set be adults it is easy for them to have their weight controlled and managed by those taking care of them.

Different methods can be used on treatment of children obesity and this depends on the age of the child. For those still depending on breast milk the mothers are advised to eat healthy foods instead of relying on junk foods. The fats and other side effects of these foods are easily transferred to the infant through the breast milk.

Introduction of solid foods should not be done early. The digestive system of a child is not fully grown and by giving him or her solid foods only may lead to obesity. This is so because the rate of activity of the child may not be adequate to burn the calories in the body.

Vegetables have numerous health benefits on children even though making them to like them may not be easy. It is recommended that meals consisting of vegetables should be re-introduced even when there is resistance. The other alternative is to get recipes that make the vegetable taste better and fun to eat. Once they get the concept it will be adhered to even as they grow up.

Cultivate the culture of regular exercise and this can yield results when parents encourage their children to join them as they work out. The regime does not have to be tough. Simple exercises such as taking a walk can go a long way in treatment of obesity.

Reduce the amount of time spent in front of television or computers. Games involving hand held gadgets such as video games should also be discouraged. Encourage the children to go out and engage in physical activities with their friends. This way they get to shed more calories and become fit.

Make the environment and tendency that promote healthy eating. Children are in most cases likely to imitate the adults and this means that the healthy eating has to begin with the adults around the child.

Enroll your child in school or community programs that encourage healthy eating and exercising especially among those experiencing the same challenges. Such programs help in the change of behavior that can be the cause of the excess weight.

Children are at the mercy of the adults who have to make the right decisions to ensure that these little ones have healthy and disease free lives not only in childhood but the other stages to come as well.

The three main Stages of menopause

Menopause is a period that most women dread in their lives. This is mainly attributed to the different changes that the body goes through. Without the right information the menopausal stages might not be easy to understand especially for those with no or limited idea of what to expect and how to understand what to do at that particular time. It is sometimes referred to as the last menstrual cycle and for most women they take a period from between 10 to 12 months before receiving their normal monthly period. This is however different for those with underlying medical conditions.

Though a normal stage in life the symptoms may vary from one woman to the other. To begin with there are three major stages of menopause that also have varying signs and hormonal changes which every woman should know in order to be prepared.

The first stage is the perimenopausal stage that comes several years before the actual menopause. It is usually characterized by the reduction of hormones such as Estrogen which results into the irregular menstrual cycle. Other accompanying symptoms include mood swings, hot flashes, interruptions in sleeping pattern and vaginal dryness. It is impossible to rule out the chances of getting pregnant at this particular stage and that is why taking of birth control pills are recommended.

The second stage is the actual or natural menopause that marks the end of menstruation that is not as a result of being on medication. It may not be easy to specify the exact age when this happens considering that there are those who reach this stage as early as in their 30s while others take longer up to 60 years before experiencing the real menopause. Studies have however showed that smokers tend to get to this stage several years before non smokers.

The final stretch is the post menopause stage that is sometimes accompanied by constant vaginal dryness and hot flushes as a result of the low production of the Estrogen hormones. This is the stage where women are vulnerable to medical conditions such as osteoporosis that is caused by low levels of estrogen hormones. Supplements are therefore recommended to prevent the occurrence of such conditions.

Having the right information is very important for you to avoid making several trips to the doctor that is probably uncalled for. The symptoms are not the same for every woman and chances are that yours may not be similar to those experienced by your friends or any other person you know.
Studies are still ongoing to try and come up with a medical procedure to assist in the projection or the identification of the onset of menopause. The only reliving information is that this is a natural process that does not require medical attention unless in extreme cases where there are other health risks involved. Read more to get all the facts about menopause.

Health benefits of taking an apple daily

It is easy for most people to take a particular fruit because of its taste and its availability in the market at a particular time among other reasons. Such people tend to overlook the health benefits that are derived from taking an apple or any other fruit. Apples belong to the class of fruits that are known to have uncountable minerals and compounds that go a long way in the prevention of different diseases and medical conditions as well as improvement of already diagnosed medical conditions.

Cancer is a current medical threat to everyone and this is why medical studies have confirmed that taking apples can prevent or reduce the chances of cancer in the body. The flavonol contained in apples lowers the risk of pancreatic cancer. The apple peels is rich in anti-growth components that hinders the growth of cancer cells that affect different parts of the body.
Increase your intake of apples daily if you want to achieve your weight loss goal. They contain soluble fiber in high quantities that promotes metabolism rate. This means that any additional calories consumed cannot contribute to further weight gain.
Regular dental care and expenses are not essential when taking apples because they assist in the cleaning of the teeth and gums leaving you with a fresh breath and whiter teeth without you having to spend a lot of money. It enhances the secretion of saliva which has alkaline that slows down the growth and multiplication of bacteria in the mouth.

These same fruits are also known for their effects on the skin. A mixture of apple and honey provides a perfect ingredient for slowing down the aging of the skin and clearing of spots. Since they enhance the blood flow your skin is left radiant, healthy and glowing.
The effects of Alzheimer’s and Parkinson’s diseases are reduced with regular intake of apples. They contain anti-oxidants that reduce cellular death that is usually caused by oxidation and the inflammation of neurons. This anti-oxidant querticin reduces the effects of aging such as low concentration and memory loss that is experienced in old age. It is also the same compound that is responsible for the fortification and strengthening of the immune system.
Apples also curb the risks of diabetes using its component Pectin that reduces the secretion of insulin. Polyphenol that is present in apples reduces the amount of carbohydrates absorbed by the body thereby reducing fluctuations of blood sugar. This function is performed by the polyphenol that has the ability to stimulate the insulin receptors which facilitate the clearing of sugar from the blood stream.

These plus other benefits should give everyone enough reasons to increase their intake of apples. These fruits can be incorporated in main dishes and can be consumed as snacks as well. Stock your kitchen with apples and enjoy all the health benefits that come with their consumption!

In this modern era Cigarette has become the most drug which i taken by about millions of young people daily. It is also called cancer stick because it causes mouth cancer, lungs cancer and many more other disease. According to a research it says that in only one cigarette there are about 4800 chemicals daily from which 69 are those which causes cancer. About 69% smokers want to quit smoking but only 6% of them are able to quit smoking without any treatment or therapy.  It is very difficult for a smoker to quit smoking because cigarette contains nicotine which is very addictive, dangerous and common drugs all over the world.

In this article i will give you step by step guide which can help you in quitting smoking. These steps can help you in quitting cigarette. If you want to stop smoking then you can, it depends on your will power. There is not any medicine or any food which will help you in quitting cigarettes, it all depends on your will power. If you want to stop that bad habit you can easily get rid of it. - See more at: http://www.thedailyhealthtips.com/2014/06/how-to-stop-smoking-weed-or-cigarette.html#sthash.iofwDGI7.dpuf

In this modern era Cigarette has become the most drug which i taken by about millions of young people daily. It is also called cancer stick because it causes mouth cancer, lungs cancer and many more other disease. According to a research it says that in only one cigarette there are about 4800 chemicals daily from which 69 are those which causes cancer. About 69% smokers want to quit smoking but only 6% of them are able to quit smoking without any treatment or therapy.  It is very difficult for a smoker to quit smoking because cigarette contains nicotine which is very addictive, dangerous and common drugs all over the world.

In this article i will give you step by step guide which can help you in quitting smoking. These steps can help you in quitting cigarette. If you want to stop smoking then you can, it depends on your will power. There is not any medicine or any food which will help you in quitting cigarettes, it all depends on your will power. If you want to stop that bad habit you can easily get rid of it. - See more at: http://www.thedailyhealthtips.com/2014/06/how-to-stop-smoking-weed-or-cigarette.html#sthash.iofwDGI7.dpuf

In this modern era Cigarette has become the most drug which i taken by about millions of young people daily. It is also called cancer stick because it causes mouth cancer, lungs cancer and many more other disease. According to a research it says that in only one cigarette there are about 4800 chemicals daily from which 69 are those which causes cancer. About 69% smokers want to quit smoking but only 6% of them are able to quit smoking without any treatment or therapy.  It is very difficult for a smoker to quit smoking because cigarette contains nicotine which is very addictive, dangerous and common drugs all over the world.

In this article i will give you step by step guide which can help you in quitting smoking. These steps can help you in quitting cigarette. If you want to stop smoking then you can, it depends on your will power. There is not any medicine or any food which will help you in quitting cigarettes, it all depends on your will power. If you want to stop that bad habit you can easily get rid of it. - See more at: http://www.thedailyhealthtips.com/2014/06/how-to-stop-smoking-weed-or-cigarette.html#sthash.iofwDGI7.dpuf

In this modern era Cigarette has become the most drug which i taken by about millions of young people daily. It is also called cancer stick because it causes mouth cancer, lungs cancer and many more other disease. According to a research it says that in only one cigarette there are about 4800 chemicals daily from which 69 are those which causes cancer. About 69% smokers want to quit smoking but only 6% of them are able to quit smoking without any treatment or therapy.  It is very difficult for a smoker to quit smoking because cigarette contains nicotine which is very addictive, dangerous and common drugs all over the world.

In this article i will give you step by step guide which can help you in quitting smoking. These steps can help you in quitting cigarette. If you want to stop smoking then you can, it depends on your will power. There is not any medicine or any food which will help you in quitting cigarettes, it all depends on your will power. If you want to stop that bad habit you can easily get rid of it. - See more at: http://www.thedailyhealthtips.com/2014/06/how-to-stop-smoking-weed-or-cigarette.html#sthash.iofwDGI7.dpuf

In this modern era Cigarette has become the most drug which i taken by about millions of young people daily. It is also called cancer stick because it causes mouth cancer, lungs cancer and many more other disease. According to a research it says that in only one cigarette there are about 4800 chemicals daily from which 69 are those which causes cancer. About 69% smokers want to quit smoking but only 6% of them are able to quit smoking without any treatment or therapy.  It is very difficult for a smoker to quit smoking because cigarette contains nicotine which is very addictive, dangerous and common drugs all over the world.

In this article i will give you step by step guide which can help you in quitting smoking. These steps can help you in quitting cigarette. If you want to stop smoking then you can, it depends on your will power. There is not any medicine or any food which will help you in quitting cigarettes, it all depends on your will power. If you want to stop that bad habit you can easily get rid of it. - See more at: http://www.thedailyhealthtips.com/2014/06/how-to-stop-smoking-weed-or-cigarette.html#sthash.iofwDGI7.dpuf

Readily available Super foods for cancer prevention

Cancer is among the modern diseases that have been on the rise in the recent years. Though it is not yet clear on the causative agents of all different forms of cancer; those in the medical field advice that it is better for people to use the proven ways to keep this disease at bay.

Apart from the hereditary aspects that may not be easy to break food is considered as the number one solution to cancer prevention. The good news is that there is a long list of what to consume making this preventive measure realistic and attainable.

Grape fruits, oranges, broccoli and vegetables are known to be rich in vitamin C. This is one of the compounds that are known to fight against the cancer causing compounds. Studies have shown that regular and high intake of plenty of these vitamins can effectively prevent cancer of the colon, esophagus, breast and cervix. It is recommended that these vitamins should be consumed in their original state instead of the over reliance on supplements.

Vitamin E also contains considerable amounts of antioxidants that are useful in the prevention of different forms of cancer that attack various parts of the body. Peanuts are a good choice when looking for a rich source of these vitamins. Others include almond nuts and sunflower seeds that can be incorporated in daily meals. The easiest alternative is to spread peanut butter or almond butter on your slices of bread every morning.

The help benefits of eating berries cannot go unnoticed either. Out all the fruits studied this is the class of fruits that have higher chances of preventing cancer in higher percentages. Raspberries and blueberries are known to contain pterostilbene that plays a key role towards disease prevention including cancer. Opt for any of these berries instead of eating cookies.

Increase your intake of foods that are rich in fiber content because this is a key component in the aiding of the digestion and cleaning of the stomach. The fiber cleans your digestive system fast enough to prevent the formation of cancer cells. Whole grains, fruits and vegetables provide the perfect source of roughages or fiber. You can start on high fiber intake by replacing the levels of processed foods in your diet with whole meal based foods such as brown rice, bran muffin and pop corns.

These are just a few of the foods and fruits recommended for cancer prevention. These foods are not only advised for those with the family history of cancer but any other person as well. Apart from these foods and fruits being able to prevent cancer they also have other health benefits that are derived from eating them. The cost of buying them and preparation is cheaper as compared to the cost of medical treatment. Take precautions and stay healthy using the right foods, vegetables and fruits.

10 Essential Health Tips For Seniors

From baby boomers to senior boomers: 10 tips to keep you healthy and fit

The first wave of baby boomers are turning 65 years old this year and becoming "senior boomers" and Medicare-eligible. In fact, more than 10,000 baby boomers a day are now turning 65—that’s one every eight seconds, a pattern expected to continue for the next 19 years.
Happily, aging is different now than it was for our parents and grandparents. Today, there are more people living longer than at any other time in history. In fact, boomers will number 78 million by 2030. “This generation, associated with social change including the civil rights and anti-war movements in the 1960s, has another important cause—staying healthy,” says soon-to-be 65-year-old Arthur Hayward, MD, a geriatrician and clinical lead physician for Kaiser Permanente. “We need to become activists in promoting healthful behaviors and try our best to remain active and healthy the rest of our lives.”

How to do it? Dr. Hayward recommends these 10 easy health tips for seniors to help baby boomers live longer and thrive:

1. Quit smoking. Take this critical step to improve your health and combat aging. Smoking kills by causing cancer, strokes and heart failure. Smoking leads to erectile dysfunction in men due to atherosclerosis and to excessive wrinkling by attacking skin elasticity. Many resources are available to help you quit.
2. Keep active. Do something to keep fit each day—something you enjoy that maintains strength, balance and flexibility and promotes cardiovascular health. Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, avoid falls and look and feel better, too.
3. Eat well. Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Many illnesses, such as heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. Calcium and vitamin D supplements can help women prevent osteoporosis.
4. Maintain a healthy weight. Extra weight increases your risk for heart disease, diabetes and high blood pressure. Use the Kaiser Permanente BMI (body mass index) calculator to find out what you should weigh for your height. Get to your healthy weight and stay there by eating right and keeping active. Replace sugary drinks with water—water is calorie free!
5. Prevent falls. We become vulnerable to falls as we age. Prevent falls and injury by removing loose carpet or throw rugs. Keep paths clear of electrical cords and clutter, and use night-lights in hallways and bathrooms. Did you know that people who walk barefoot fall more frequently? Wear shoes with good support to reduce the risk of falling.
6. Stay up-to-date on immunizations and other health screenings. By age 50, women should begin mammography screening for breast cancer. Men can be checked for prostate cancer. Many preventive screenings are available. Those who are new to Medicare are entitled to a “Welcome to Medicare” visit and all Medicare members to an annual wellness visit. Use these visits to discuss which preventative screenings and vaccinations are due.
7. Prevent skin cancer. As we age, our skin grows thinner; it becomes drier and less elastic. Wrinkles appear, and cuts and bruises take longer to heal. Be sure to protect your skin from the sun. Too much sun and ultraviolet rays can cause skin cancer.
8. Get regular dental, vision and hearing checkups. Your teeth and gums will last a lifetime if you care for them properly—that means daily brushing and flossing and getting regular dental checkups. By age 50, most people notice changes to their vision, including a gradual decline in the ability to see small print or focus on close objects. Common eye problems that can impair vision include cataracts and glaucoma. Hearing loss occurs commonly with aging, often due to exposure to loud noise.
9. Manage stress. Try exercise or relaxation techniques—perhaps meditation or yoga—as a means of coping. Make time for friends and social contacts and fun. Successful coping can affect our health and how we feel. Learn the role of positive thinking.
10. Fan the flame. When it comes to sexual intimacy and aging, age is no reason to limit your sexual enjoyment. Learn about physical changes that come with aging and get suggestions to help you adjust to them, if necessary.

6 Ways to Burn Your Belly Fat Fast

One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!

1. Sleep
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

2. Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.

3. Sugar is your Enemy
Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.

4. Vitamin C
When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than the famous Orange!

5. Eat Fat

Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.

6. Slowing down your breath
This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!!

Can't sleep? Don't panic!

When we're babies, we take sleeping for granted. Although interrupted nights are standard practice for the first few months, most little ones are sleeping through the night - except when they're poorly - within a year or so. Of course, their idea of a lie-in is bouncing out of bed at 5am, demanding to be entertained. Once teenage hormones kick in, they consider dragging them out of their pits any time before midday a major imposition, but by the time they reach adulthood they've usually settled into a pattern.

The world can definitely be divided into morning people and night-time people - larks and owls. My family are well aware that I am not a morning person! My son has inherited this tendency, and given half a chance will be up until the small hours playing computer games with his friends, but finds the time his school day starts highly uncivilised. My daughter, on the other hand, has often done five hours of exam revision by lunchtime during the holidays, but always takes herself off to bed sooner than I have to send her.

But when sleep is disrupted, there are more issues at play than your natural sleep type. Insomnia - any kind of poor sleep that has an effect on your quality of life - affects about one in five people. And teasing out what bit of your sleep is a problem could be the first step to solving the problem. For instance, depression affects different people's sleep patterns in different ways, but the 'classic' pattern is to get to sleep without problem but wake early. If you have obstructive sleep apnoea, you may not be aware that you're having any problem sleeping, but still feel exhausted when you wake.Stress may stop you getting to sleep in the first place; menopausal symptoms mean you wake either boiling hot (and pull the covers off) or freezing cold (and pull them back on).

Sleeping tablets are highly addictive, even in those which carry a lower risk of physical dependence. It takes very little time for you to become subconsciously reliant on sleeping tablets if you've been taking them regularly, because your brain is tricked into believing it needs them and releases adrenaline in a panic if you lie down without one. Recent studies have also suggested they can have serious side effects, so your doctor will try hard to avoid prescribing them.

Simple 'sleep hygiene' measures are often enough to help you through a phase of insomnia. Even if you're sleeping well, these tips are good habits to get into:

Make your bedroom a haven of rest - it should be obvious, but it's amazing how many people don't associate their bed with sleep. Watching TV, working or eating in bed stop your subconscious from associating your bed with sleep. Buy curtains that really block all light; get rid of ticking clocks or lights from digital clocks or electronic devices; invest in earplugs if you live in a noisy area; and consider changing your mattress.

Don't - drink caffeine within six hours of bedtime; exercise late in the evening (although regular exercise earlier in the day can help sleep enormously); eat a big meal too late at night

Alcohol - lots of people imagine that drinking alcohol helps them sleep. In the short term, it may help you get to sleep - alcohol depresses the central nervous system - but it greatly reduces the quality of your sleep, with less deep sleep and more disruption to your natural sleep pattern. This alone would mean that a given period asleep was less restful. But alcohol is also a diuretic, meaning that you're more likely to wake early to go to the bathroom, then can't get back to sleep. What's more, if you drink regularly, you may find it difficult to sleep without alcohol, leading to a vicious cycle of more alcohol and more disturbed sleep

Late nights and lie-ins - If you've had a hard week or are tired, it's natural to try to catch up on sleep at the weekend. But both lie-ins and irregular bedtimes can disrupt your body's natural circadian rhythm of wakefulness and sleepiness, and you may be doing more harm than good. A regular bedtime, setting the alarm clock for the same time at the weekends and avoiding catnaps can go a long way to overcoming insomnia.

Healthy kids: 5 Ways to a Healthy Lifestyle

With good food habits and daily physical activity you will be well on your way to a healthy life.  Easy to say, but sometimes not so easy to do!

Our busy lifestyles can be hard on our family’s health. Rushing to and from school and work can make it hard to find time to be physically active. We can also slip into the habit of choosing unhealthy snacks and take-away foods or spending our free time watching TV or in front of the computer.

However, these choices can be dangerous for our health and our children’s health – both now and in the long-term. That’s why it’s so important to stop, take stock and make a conscious decision to follow a healthy lifestyle.

How to lead a healthy lifestyle

There are five simple ways for your family to lead a healthy lifestyle and get back on track:

1. Get active each day

• Regular physical activity is important for the healthy growth, development and well-being of children and young people.
• They should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’.
• Parents should be good role models and have a positive attitude to being active.

2. Choose water as a drink

• Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks.
• Reduced fat milk for children over two is a nutritious drink and a great source of calcium.
• Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.

3. Eat more fruit and vegetables

• Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases.
• Aim to eat two serves of fruit and five serves of vegetables every day.
• Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.

4. Switch off the screen and get active

• Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese.
• Children and young people should spend no more than two hours a day on ‘small screen’ entertainment.
• Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer.

5. Eat fewer snacks and select healthier alternatives

• Healthy snacks help children and young people meet their daily nutritional needs.
• Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices.
• Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight.

Five Choices to Help You Stay Healthy

This is a summary of five major choices that you can make to help stay healthy. The main benefit of these lifestyle choices is that in the future you are less likely to develop heart disease, stroke, diabetes, liver problems, lung problems, and certain cancers

What can I do to help stay healthy?

You should not smoke

If you smoke, stopping smoking is often the single most effective thing that you can do to reduce your risk of future illness. The risk to health falls rapidly as soon as you stop smoking (but takes a few years before the increased risk reduces completely). If you find it hard to stop smoking, then see your practice nurse for help. Medication may be advised to help you to stop.

Do some regular physical activity

Anything that gets you mildly out of breath and a little sweaty is fine - for example, jogging, heavy gardening, swimming, cycling, etc. A brisk walk each day is what many people do - and that is fine. However, it is thought that the more vigorous the activity, the better. To gain most benefit, you should do at least 30 minutes of physical activity on most days. Two shorter bursts are thought to be just as good - for example, two 15-minute bouts of activity at different times in a day.

Eat a healthy diet

Briefly, a healthy diet means:

• AT LEAST five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day.
• A THIRD OF MOST MEALS should be starch-based foods (such as cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables.
• NOT MUCH fatty food, such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low-fat, monounsaturated or polyunsaturated spreads.
• INCLUDE 2-3 portions of fish per week, at least one of which should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).
• If you eat meat it is best to eat lean meat, or poultry such as chicken.
• If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive.
• Try not to add salt to food, and limit foods which are salty.

Try to lose weight if you are overweight or obese

You don't need to get to a perfect weight. If you are overweight you can gain great health benefits by losing 5-10% of your weight. This is often about 5-10 kg. (10 kg is about one and a half stone.)

Don't drink too much alcohol

Men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week. Pregnant women should not drink at all. One unit is in about half a pint of normal strength beer, or two thirds of a small glass of wine, or one small pub measure of spirits.

Do you want more detail?

See your practice nurse if you want further advice or help on any of the above. Also, there is a more detailed leaf
let for each of the topics listed above. There is also another separate leaflet called Preventing cardiovascular diseases

Tips for a healthy lifestyle

Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living.

Says Dr Craig Nossel, head of Wellness at Discovery Vitality: "The trick to making your lifestyle healthier is to make small healthy changes every day, such as taking the stairs instead of the lifts, increasing your fruit by one, drinking one extra glass of water or quitting smoking."

So let’s start with the fundamental basics of healthy living: regular exercise, healthy eating and healthy lifestyle choices:

I like to move it, move it!

Do as King Julian does and move your body. Not just once now-and-then – but every day whenever you can. Although a set exercise session is great to work into your daily routine, you can burn kilojoules in other small ways, such as:

    Walking to someone else’s desk rather than sending an e-mail,
    Parking furthest from the building and walking in, or
    Taking the stairs more often.
    Doing house cleaning or gardening
    Taking the dog for a walk or cycling with the kids instead of watching TV

We all stand together

We spend our lives sitting – at our desks, in front of the TV, in a meeting or on the phone. New research is emerging highlighting the potential risk to health from all our sitting behaviour. So break your sitting time by standing for five minutes and reap the health benefits.

Every little bit counts and it all adds up to burning more calories.

If you’re overweight, making small changes in your daily exercise routine can benefit your health. In fact one study has found that just a 10% drop in weight helped overweight people to reduce their blood pressure, cholesterol and improve their wellbeing.

Eating healthily

When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.

Sweet enough

From sugary drinks to breakfast cereal, it’s hard to get away from sugary foods. Often the sugar is hidden in canned goods or pre-packaged foods, or even in foods we think are healthy for us, such as fruit juice. The average person takes in about 22 teaspoons of added sugar each day. According to the American Heart Association the daily target should be no more than six level teaspoons for women, and nine for men—that’s for both food and beverages combined.

The easiest way to limit your sugar intake with one small change is to cut out sugary fizzy drinks. This alone can help you to lose or maintain a healthy weight, which in turn will reduce your risk of heart disease, obesity and diabetes.

Portion distortion

Our food and drinks portion sizes have dramatically increased over the past 30 years. In the 1950’s a chip packet was 28g from a take-away restaurant - today it’s 154g – and that’s not even the supersize, which is a whopping 196g!

Portion size increases doesn’t only include the take-away portions, but packaging of goods in the supermarket, dinner plates and glasses in restaurants and even fridge sizes! Simple ways to cut your portions include:

    Eat your main meals off a smaller plate – visually the plate looks full so you will be satisfied, but technically you’ll be eating less.
    Dish up in the kitchen, rather than have the serving dishes at the dining table – it’s much easier to have seconds when it’s right in front of you.
    Eat small regular meals (at least every four hours) so that you’re never starving – if you get to this point of hunger, it’s very difficult to stop before you overeat.

Colour me beautiful

Choosing whole foods and cooking from scratch is a much healthier way to eat than buying pre-packaged or ready-meals which are high in fat and salt but very low in nutrients. To make sure you’re getting a variety of nutrients, vitamins and minerals into your body every day – a quick rule of thumb is to pick a variety of colours for your meals. Be the artist of your meals and paint a colour picture with a variety of yellow, red and green fruits and vegetables throughout the day.

Your body will wear a frown if your meal is all brown.

Choose life

There is nothing more damaging to a long, healthy life than smoking, which is estimated as the reason for death or disability in half the people who smoke. The dangers of smoking tobacco are so significant that it is the most important public health problem in the world, which ironically, is largely avoidable.

Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.

It takes courage to quit smoking, as it’s not an easy journey – but it’s a brave and sensible choice. Some of the positive changes will happen quickly, while others will be more gradual, but all the changes will benefit your health and well-being.

How to use dental floss in your daily life

Dental floss is not restricted to removing germs and bacteria from your mouth and teeth. Rather, it has many more uses in our daily life. Whether you want to make it use around the house or to provide an ease in consuming food, dental floss can prove to be surprisingly effective. The utility of dental floss can be categorized in different section. Following are some of the areas where dental floss is very effective.

Utility around the house

Fixing noisy Faucet
People feel irritated in resisting the noisy faucet. If you want to fix this quickly, you must tie the floss around the spout and see that it hangs till the sink. By doing this, you will see that water will easily crawl down the floss instead of making noise by popping on the sink.

Removal of stuck photos
Photos that you have shot with your family members and friends are priceless. You want to preserve it for years but even then it sticks with the albums resulting in its damage. You can now save your priceless photo by slowly coax it with the piece of floss.

Support to plants
If you have indoor plants at your home, those should be maintained so that it creates lively environment inside your house. The climbing plants at your home can be provided with a support with the help of a dental floss.

Prevention of rope fraying
You can now apply the old boy scout trick by whipping the rope and prevent the same from fraying. You can loop the floss around the rope in order to prevent it from fraying.

Utility in Food

Cinnamon rolls, slice cake and cheese cake-
 You must be thinking of getting a perfect shape of your cake made at home. You can easily create a magazine cut of cake with the help of floss piece.

Lifting cookies from bakery tray –
 It becomes very difficult for us to lift the cookies from the plate after it is stick to the baking tray. You can now use the dental floss readily available at home to lift it without any break or damage it.  You can easily get a painless lift once you place the floss under the cookies.

Slicing soft cheese
The soft cheese that comes in layer is quite vulnerable. If you want perfect pieces of the cheese, you must use floss. This is can do it better more than that of the fancy cheese knife.

Fashion

Mending the broken jewelry
Excessive use of fashionable jewelry can break it every now and then. You can now use the dental floss to substitute the jewelry wire and string as it has a sturdy look and base.

Removal of too tight ring
Ring in your finger look fabulous when it is put on. But, sometimes with time it can also become tight. Now if you are facing the same problem, you can easily use the dental floss to lift the finger ring from your finger. You can try it today.

Is onions juice works as the dandruff remedy?

Dandruff is one of the most annoying problem for all walks of ages, the itchy prone skin makes you feel irritated and spreads out as white flakes. Dandruff cause the scalp more itchy, dry and scaly.
There are many reasons behind the development of the dandruff, they may be internal or external factors. Internal factors include poor diet, poor hygiene, deficiency of nutrition and hormonal imbalances. Where as external factors include pollution, hot hair curls, gels, rush over hair wash, change in the weather conditions, stress, anxiety and etc.

Onion is ruling as one of the best home ingredient in treating the dandruff and hair loss problems. Onion has the capacity to kill the bacteria that is promoting the development of dandruff. The juice of onion provides strength and nutrients to the roots of hair, it fuels the blood circulation and helps to cut off the hair fall.

Homemade Onion hair mask to treat dandruff#1
This onion hair mask is an effective treatment to cure the dandruff.
Ingredients
Three tablespoons of Onion juice
Two tablespoons of fenugreek seeds
How to make

• Take two or three tablespoons of fenugreek seeds and soak them in water for a whole night.
• In the next day morning make it into a fine paste and add it with two tablespoons of onion juice.
• Mix both of the ingredients well and apply this paste to your hair, concentrating on scalp.
• Let it sit for 30 to 40 minutes and then rinse off with luke warm water.

Homemade Onion hair mask to treat dandruff#2
Ingredients
One beetroot
One onion
How to make

• Take a beetroot and boil it until it becomes soft, cool it and make it into soft paste.
• Grind the onion and extract the juice from it.
• Add the onion juice with beetroot paste and form as a spreadable paste.
• Apply this paste on your scalp entirely and leave it for about 30 minutes.
• Now rinse off the head with normal water.

Homemade Onion hair mask to treat dandruff#3
Ingredients
Two tablespoons of aloe vera gel
Three tablespoons of onion juice
How to make

• Simply mix two tablespoons of aloe vera gel with three tablespoons of onion juice in a bowl.
• You will get a smooth and thick concoction, apply this mixture on your scalp and hair.
• Leave it for atleast 15 minutes and then rinse off with plain water.
• Aloe vera with its medicinal properties aids in reducing the scalp problems like dandruff and dry skin over it.

Homemade Onion hair mask to treat dandruff#4
Ingredients
Three tablespoons of snake gourd juice
Three tablespoons of onion juice
Few drops of lemon juice
How to make

• Take a piece of snake gourd and grind it for few minutes and extract the juice from it.
• Mix three tablespoons of snake gourd juice with three tablespoons of onion juice and few drops of lemon juice.
• Now apply this mixture on the scalp and hair and  rub the mixture for few minutes.
• Let it show its action on the dandruff for 20 to 30 minutes and then rinse with luke warm water.