We all know the impact eating well has on our bodies, but what about our minds? Eating well means more than just feeding your stomach, but feeding your head too. That’s why we partnered with our friends at Panera to learn more about what eating well can mean for cognitive health.

When it comes to brain food, there are lot of palatable options for mental superpowers. For instance, did you know that what’s good for the heart, is also good for the head? Because blood flow is so important to brain function. Black beans, for example, are one such food that’s great for your heart. In fact, researchers studying diabetes found that “incorporation of legumes as part of a low-GI diet improved both glycemic control and reduced calculated chronic heart disease.” And at 120 milligrams per cup, black beans are a great source of magnesium which research has shown is effective in staving off “dementias in the brain.” Avocados specifically are another great way to get the blood flowing. According to research conducted at Penn State, the good fats in avocados have been linked to reduced levels of LDL, aka ‘bad cholesterol.’ They even found that incorporating good avocado fats might be even more beneficial than simply cutting fats out altogether.

While heart health is an essential part of cognitive wellness, there are other foods that are specifically good for the old noggin. One study found that delicious blueberries improved memory function in older adults with early memory decline. Broccoli is another great brain food due to its high levels of choline, a chemical found in the brain shown in laboratory studies to be essential in early brain development, as well as positive effects for older individuals who might be at risk for general memory loss and Alzheimer’s.

As for foods best taken in moderation, be wary of salty snacks and sauces, which have been shown to increase hypertension which restricts blood flow to the brain. Soy sauce, for instance, contains up to forty percent of your recommended daily sodium intake in a single tablespoon. Some sodium in the diet is totally fine, but eating too many sodium-packed foods can impair focus, organizational skills, and memory. When available go for the low-sodium option to keep your mind sharp. Another red flag to watch out for is actually tuna fish, which has been known to contain high levels of mercury, a heavy metal linked to cognitive decline. The American Heart Association recommends no more than two servings of this fatty fish a week, and as long as you stay within their guidelines your brain will thank you. Remember, salt and fish can be delish, but it’s important to enjoy them in moderation.

Eating well is always a smart idea. Panera Bread is committed to serving your family delicious food, without unnecessary artificial preservatives, sweeteners, flavors and colors from artificial sources. Through its Preservatives with Purpose campaign, Panera commits to keep artificial preservatives out of your food and to use them for good instead.

source: Huffingtonpost

At least once a week, a client tells me how confused they are about nutrition — and I get it. With so much information and conflicting advice floating around, it’s easy to feel mixed up. But busting myths, and explaining the science behind healthy eating is one of my favorite parts of my job. Here are five of the most common misconceptions I hear, and why you can let them go for good.

MYTH: When you eat junk food, you can just burn it off.

It’s not that simple. The quality of what you eat matters — a lot. And the damage from unhealthy food simply can’t be undone with a tough workout. A 2015 study, for example, found that artificial additives from processed foods may raise a person’s risk of developing autoimmune diseases.

Trying to compensate for poor diet choices with exercise is actually a double whammy: Physical activity puts stress on the body, and without adequate nutrition to recover from the wear and tear, you can become weaker rather than stronger. A balanced, whole foods diet is important for everyone. And if you’re regularly active, it’s even more important, not less.

The quality of what you eat matters — a lot.
MYTH: It’s OK to eat as much protein as you want.

Most of my clients are concerned about overdoing it on carbs. But the truth is you can eat too much of any macronutrient, including protein. The protein you eat maintains, heals, and repairs tissues in the body made from this building block. But you only need so much protein to accomplish these tasks. When you exceed the amount, the surplus protein can either prevent weight loss, or cause weight gain.

To strike a good balance, include some protein in each meal, but don’t go crazy. A good rule of thumb: If you’re active, to aim for half a gram of protein per pound of your ideal weight. So if your goal is 130 pounds you need no more than 65 grams per day.

You can achieve this amount with two eggs at breakfast (12 grams), one cup of lentils at lunch (16 grams), a quarter cup of almonds as a snack (6 grams), and 6 ounces of salmon at dinner (33 grams). Timing also matters. To help your body make the most of the protein you eat, it should be spread out throughout the day.

MYTH: Eating after your exercise cancels out your workout.

Nope, the calories you consume post-exercise aren’t immediately shuttled back into your fat cells. In fact, it’s important to eat after a sweat session.

Working out takes a toll on your body, and afterward your body is primed for recovery: Eating a clean, nutrient-rich meal or snack provides your cells with the raw materials needed to heal and repair. This recovery process is key, because it’s not just the training itself, but the healing from the training that builds and maintains muscle mass, boosts metabolism, and improves your fitness level.

For the best results, choose post-exercise foods that deliver vitamins, minerals, antioxidants, lean protein, and healthy fat, like a salad topped with salmon or beans and avocado; or a protein smoothie with veggies, fruit, and almond butter.

MYTH: Fruit is as bad as candy.

Some of my clients avoid fruit, fearing that natural sugar leads to added pounds. But a recent Harvard study found that shunning fruit altogether isn’t necessary for weight management. The researchers looked at more than 130,000 adults, and found that those who ate an extra daily serving of fruit shed an additional half a pound over a four-year period. While that may not sound significant, it could help offset typical age-related weight gain.

Fruit is also packed with important nutrients, water, and fiber. And its naturally occurring sugar is less concentrated than other sweet foods. For example, one cup of whole strawberries naturally contains about 7 grams of sugar, compared to about 13 grams in one tablespoon of maple syrup, 17 in a tablespoon of honey, 21 grams in 17 gummy bears, or 30 in a 12 ounce can of cola.


Some research even shows that compared to veggies, fruit may have a more powerful effect on lowering weight. This may be because fruits tend to replace higher-calorie goodies and treats, whereas veggies tend to be add-ons. Bottom line: with so many benefits, fruit is definitely worth including in your daily diet, as long as you don’t overdo it. Aim for at least two servings a day, maybe one with breakfast, and another as a snack or dessert. Reach for more if you’re especially active.

MYTH: Eating fat makes you fat.

Despite the best attempts of nutrition experts (including me) to dispel the notion that eating fat makes you fat, fat phobia still exists. Clients continue to tell me they avoid avocado, or choose low-fat salad dressing because they’re watching their waistlines.

Eating the right fats, however, is actually a smart strategy for weight loss. Healthy fats are incredibly satiating. They keep you fuller longer, and research shows that plant-based fats like olive oil, avocado, and nuts increase appetite-suppressing hormones.

Plant fats have also been shown to reduce inflammation and boost metabolism, and they can be rich sources of antioxidants. Aim to include a portion of healthy fat in every meal and snack.

Need some ideas? You could add avocado to an omelet, or whip it into a smoothie. Add nuts or nut butter to oatmeal. Drizzle garden salads and vegetables with extra virgin olive oil. Snack on veggies with guacamole or tahini as a dip. And enjoy a bit of dark chocolate as a daily treat.

source: Huffingtonpost

Keeping biting insects at bay is tricky business—of course you don’t want to douse yourself in potentially dangerous chemicals, but at the same time, you really don’t want to end up with Zika, West Nile, or Lyme disease.

The problem: Most natural insect repellents, many of which are made from safe ingredients such as essential oils and apple cider vinegar, aren’t effective and could put you at risk for one of these serious ailments. In fact, even the Environmental Working Group (EWG), known for their disdain of any ingredient that is remotely toxic, considers essential oils “not effective” and actually recommends the synthetic active ingredients DEET (20 to 30 percent), Picaridin (20 percent), and IR3535 (20 percent) as their top picks.

That’s not to say they think these ingredients are without risk. There is no “completely safe way to prevent bug bites. All bug repellents have pros and cons,” states the EWG website. “But some repellents [like these] are effective and relatively low in toxicity.”

There is one natural ingredient, however, that is considered safe and effective for the average person at repelling mosquitos and ticks by the EWG and Consumer Reports: oil of lemon eucalyptus.

First, though, let’s get one thing straight, oil of lemon eucalyptus (OLE) is not the same thing as lemon eucalyptus essential oil. You will find countless natural bug sprays containing the latter and you should avoid them. OLE is an oil extracted from the gum eucalyptus tree, and the actual extracted chemical is called PMD, which has demonstrated effectiveness as an insect repellent. Even the CDC says that OLE-containing products “provide repellent activity sufficient to help people reduce the bites of disease-carrying mosquitoes.”

Research has also found that applying a product containing 30 percent oil of lemon eucalyptus three times daily significantly decreased the number of tick attachments experienced by people in tick infested areas; however, it may not be quite as effective against ticks as DEET, Picaridin, and IR 3535, which are the only three active ingredients that the CDC technically recommends to repel ticks.

Ultimately, picking an insect repellent is a personal decision that will vary based on your specific needs and how common certain pests are in your area, but if you do opt for a OLE-based insect repellent, the EWG recommends one that contains a 30 to 40 percent concentration.

REPEL LEMON EUCALYPTUS NATURAL INSECT REPELLENT
This spray, which contains 30 percent oil of lemon eucalyptus, earned Consumer Reports’ approval this year, effectively warding off insects for 7 hours.

CUTTER LEMON EUCALYPTUS INSECT REPELLENT
This spray contains 30 percent oil of lemon eucalyptus. The CDC finds that products containing OLE “provide repellent activity sufficient to help people reduce the bites of disease-carrying mosquitoes.”

COLEMAN BOTANICALS INSECT REPELLENT
Similar to the two options above, this spray delivers a 30 percent concentration of oil of lemon eucalyptus, a natural ingredient that has also been shown to offer protection against ticks when applied several times per day.

MOSI-GUARD NATURAL INSECT REPELLENT STICK
Not into sprays that you could potentially breath in? No problem. This insect repellent stick delivers 32 percent oil of lemon eucalyptus with zero airborne particles.

source: menshealth

Meeting the guys for a few drinks after work? You might not want to stay up late bingeing Netflix the night before: Skimping on shuteye can increase the impairing effects of alcohol, a new study in the journal Human Psychopharmacology suggests.

In the study, researchers recruited 16 healthy guys and tested their attention and sleepiness after four different conditions: a baseline, where they slept as normal and didn’t drink any alcohol, one where they drank enough alcohol to reach 0.05 percent breath alcohol concentration, one where they were sleep restricted to just five hours, and one where they consumed enough booze to reach 0.05 percent and slept just five hours.

The men rated their sleepiness as highest when they had a breath alcohol concentration of 0.05 percent—less than the legal limit for driving—and were sleep deprived. They also showed a greater amount of deficits on tests of attention and slower reaction times in the combination group than when they just had alcohol or were just short on sleep.

Also, the peak impairments didn’t occur until after the peak breath alcohol consumption hit. Performance deficits were highest 90 minutes after the guys drank the booze, or 30 minutes after the breath alcohol concentration reached the highest level.

What’s more, their performance issues didn’t return to baseline levels until two and a half hours following their alcohol consumption. The fact that they were allowed to take breaks between the tests to avoid fatigue didn’t help at all, either.

These findings suggest that you need to be extra cautious with your drinking following nights when you were short on sleep—even if you’re just drinking an amount that will keep you under the legal limit. Plus, you should avoid performing “safety critical tasks” for at least two and a half hours after the consumption of alcohol, the researchers write.

“Many individuals may make a decision to drive based on the amount of alcohol consumed and the time since consumption,” says study author Clare Anderson, Ph.D. in a statement. Our data suggest this represents an unperceived risk following inadequate sleep, since performance impairment remains many hours after alcohol was consumed,” said Dr. Clare Anderson.

Plus, a lack of sleep isn’t the only thing that can affect how booze affects you. These six surprising things can get you drunker, faster, too.

Source: information Nigeria

Snoring at night doesn’t just drive your partner crazy—it might signal a serious problem for your brain. People with sleep-breathing disorders tend to have poorer memory and trouble paying attention, new research in the Annals of the American Thoracic Society suggests.

In the study, researchers tested 1,700 older adults with at-home polysomnopgraphy, a tool that measures oxygen level and other sleep factors during shuteye, and surveyed them on their sleep habits. Then, the participants took some tests to measure their cognitive function.

The researchers discovered that people with overnight oxygen saturation levels of less than 90 percent—a marker of sleep apnea, a condition that causes you to stop breathing in your sleep—scored significantly worse on tests of memory and attention that those who took in more oxygen as they slept. People who ranked higher on a sleep apnea score also performed worse on those two measures, too.

What’s more, people who reported higher levels of sleepiness during the day were also more likely to show problems with attention and concentration.

The effects of these associations were even greater in participants who carried a certain genetic trait called APOE-ε4—present in about 20 percent of the general population—which raises your risk of developing Alzheimer’s disease.

Sleep apnea—which is often marked by snoring, morning headache, and daytime sleepiness—has previously been linked to poorer brain function. One reason? The lack of oxygen while you sleep may lead to damage in the blood vessels in your brain, the researchers write. And the changing oxygen levels may spark inflammation, possibly resulting in nerve cell loss in certain areas of your brain, which can lead to cognitive deficits.

It’s possible that people with the genetic trait are more susceptible to the brain-damaging effects of loss of oxygen seen in sleep apnea, which may be why the sleep-disordered breathing condition can be more harmful for people who carry it, the researchers believer

The study didn’t look at whether treating sleep apnea—which is often done with a CPAP machine, which helps force your airway open and allows oxygen in—could reduce the cognitive issues. But the researchers do say that the findings suggest that disorders like sleep apnea may be a “modifiable risk factor” to reduce the progression of typical aging to mild cognitive impairment, and mild cognitive impairment to dementia.

So if you notice any of the sleep apnea symptoms mentioned above—or any of these 7 common signs you actually stop breathing when you sleep—loop in your primary care doctor. The next step would be a sleep study, so your doctor can determine if you have sleep apnea, and if so, how severe it is.

Source: information nigeria

In the event that you've at any point broken a bone, you know how angering the sit tight for it to mend can be. All things considered, analysts have discovered a solid approach to make it mend all the more quickly.

Try not to drink any liquor.

An examination at Loyola College Restorative Center demonstrates that over the top drinking impedes the recuperating procedure after you endure a bone crack.

"Many bone cracks are liquor related, because of auto collisions, falls, shootings, and so on.," says scientist Roman Natoli. "Notwithstanding adding to bone cracks, liquor additionally hinders the mending procedure. So add this to the rundown of reasons why you ought not mishandle liquor."

The investigation uncovered three ways liquor moderates bone recuperating:

New bone structures all the more gradually at the site of the crack, and it is weaker.

Liquor is connected to oxidative anxiety, a procedure that debilitates ordinary cell capacities and bone arrangement.

Amid the mending procedure, the body sends youthful undeveloped cells to a crack site. Subsequent to touching base at the site, the foundational microorganisms develop into bone cells. Two proteins, known as SDF-1 and OPN, are engaged with selecting immature microorganisms to the damage site. Drinking liquor brings down the levels of OPN.

At the point when scientists explored the minerals they thought may fortify bones, they were astonished to find that calcium did not appear to offer assistance. In any case, another mineral was found to be significant for fortifying your skeleton.

The researchers found that individuals who live in territories that devour more magnesium in their drinking water appreciate more grounded bones. Therefore, the specialists advocate adding magnesium to drinking water lessen the quantity of hip breaks.

"Maybe water service organizations should utilize dolomite also, or as an option, to lime. Dolomite contains both magnesium and calcium, while lime contains just calcium carbonate," says Cecilie Dahl, an exploration individual at the Norwegian Institute of Public Health.

More than 300,000 Americans are hospitalized each year for hip cracks. That is a significant issue. When you achieve your 60s, a broken hip can be particularly unsafe and dangerous.

"The defensive impact of magnesium was obvious however the relationship amongst's calcium and magnesium in water and hip crack was mind boggling and to some degree sudden. In this way more research is expected to get a more solid aftereffect of the connection between drinking water and hip cracks and to show signs of improvement photo of the natural system in the body," says Dahl.

source: Easyhealthoptions

Sugary taste can cause an increased metabolic reaction, specialists say

New research may help clarify the announced connection between the utilization of simulated sweeteners and diabetes, researchers say.

Specialists at Yale University School of Medicine say that in nature the force of sweetness mirrors the measure of vitality exhibit. In any case, in advanced life, the body's digestion is tricked when a refreshment is either too sweet or not sufficiently sweet for the measure of calories it contains.

That implies that a sweet-tasting, bring down calorie drink can trigger a more noteworthy metabolic reaction than a drink with higher calories, they said.

"A calorie is not a calorie," clarified senior creator Dana Small, an educator of psychiatry.

"The suspicion that more calories trigger more prominent metabolic and cerebrum reaction isn't right. Calories are just 50% of the condition; sweet taste discernment is the other half," Small said in a college news discharge.

At the point when a "bungle" happens, the mind's reward circuits don't enroll that calories have been devoured, the specialists said. Many prepared nourishments have such confuses, for example, yogurt with low-calorie sweeteners.

"Our bodies developed to proficiently utilize the vitality sources accessible in nature," Small said. "Our advanced sustenance condition is described by vitality sources our bodies have never observed."

Little and her associates said the investigation may help clarify the connection between some fake sweeteners and diabetes found in past research. The point stays questionable, notwithstanding, and specialists concur more research should be finished.

source: informationng.com

Drink 8 Glasses of Water a Day No need to count cups. Research shows people who gulp a glass of H2O when they’re thirsty get enough to stay healthy and hydrated. Water-rich foods like soup, fruit, and vegetables and drinks like juice, tea, and coffee all help you get your fill. You might need to drink more water if your urine is dark yellow, you don’t go regularly, you’re very active, or you live in a hot climate.

Eggs Are Bad for Your HeartOmelet lovers, rejoice. Eating an egg or two a day doesn’t raise the risk of heart disease in healthy people. Yes, the yolks have cholesterol, but for most of us, the amount found in any one food isn’t as bad for you as the mix of fats from everything you eat. What’s more, eggs have nutrients, like omega-3s, that may lower the risk of heart disease.

Antiperspirant Causes chest CancerDon’t sweat it! Some scientists think the chemicals found in antiperspirants and deodorants can be absorbed through your underarm. The idea is they end up in chest tissue and make tumors more likely. But the National Cancer Institute says there’s no evidence connecting either product with chest cancer.

Being Cold Gives You a ColdNo matter what your grandma might’ve told you, spending too much time in the cold air doesn’t make you sick. One study found that healthy men who spent several hours in temperatures just above freezing had an increase in healthy, virus-fighting activity in their immune systems. In fact, you’re more likely to get sick indoors, where germs are easily passed.

You Need a Daily MultivitaminYou may have heard that a multivitamin can make up for nutrients that aren’t in your diet. Researchers don’t all agree on that point. But if your doctor tells you to take vitamin, do it. And if you’re pregnant, you need to take folic acid to lower the risk of birth defects. Still, the best way to get your nutrients is to eat a diet filled with fruits, vegetables, whole grains, nuts, and healthy oils.

Eat Breakfast to Lose WeightEating breakfast does help some people lose weight. It can stave off hunger, and it might prevent random eating later in the day. If you’re not a breakfast fan, you can still slim down. A Cornell University study found that the non-breakfast crowd didn’t overeat at lunch and dinner, and they ate about 400 fewer calories a day. The bottom line: Skipping breakfast may help some healthy people shed pounds.

Green Mucus Means InfectionThe contents of your tissue can’t take the place of a lab test. Studies show that green or yellow mucus is slightly more common in certain bacterial infections. But it’s not a sure sign that you have one or that you need antibiotics. A sinus infection can cause clear mucus, and a common cold can turn it green.

Sugar Makes Kids HyperSugar isn’t good for kids, but research shows the sweet stuff won’t cause them to act out, hurt their schoolwork, or make them unable to focus. Since many parents believe there’s a link, though, they expect their kids to behave badly after eating sugary food. So, they’re primed to notice it if it happens.


A Toilet Seat Can Make You SickDon’t stress if you can’t cover the seat. Toilet seats are usually pretty clean — it’s bathroom doors, door handles, and floors that tend to be covered with bugs like E. coli, norovirus (a.k.a. “stomach flu”), and the flu. Cover your hand with a paper towel before you touch doors or handles, and use hand sanitizer or wash afterward.

Cracking Joints Causes ArthritisThe sound might annoy people around you, but that’s about all the harm it does. You may think bones or joints rub together to cause the noise, but that’s not so. It results from a gas bubble that forms between the bones and “pops.” If you enjoy doing it, keep on. Studies show it doesn’t cause or play a role in arthritis. If you feel regular or severe pain when you do it, see your doctor.

source: informationng.com

Check Cholesterol, Not Flavor its a dependable fact that specific nourishments can enable you to bring down your LDL ("terrible") cholesterol, which causes a development of plaque in the courses that prompts coronary illness, heart assaults, and stroke. In any case, what may amaze you is that a large portion of these sustenances are scrumptious and simple to consolidate into your regular suppers without giving up flavor or fun.

Enjoy a LittleDark chocolate contains flavonoids, cell reinforcements that assistance bring down LDL levels. Simply make a point to eat with some restraint, as chocolate is likewise high in soaked fat and sugar. You can likewise utilize dull, unsweetened cocoa powder in your cooking to get comparative heart-solid impacts.

Amazing AvocadosThere's more to avocados than just guacamole. They give you oleic corrosive, which helps bring down the terrible cholesterol in your circulatory system. Have a go at putting a couple of cuts on your turkey sandwich, or add them to a plate of mixed greens. Avocado oil, which has an inconspicuous, sweet flavor, can likewise be utilized as a part of place of different oils in cooking.

Raise a GlassRed wine contains resveratrol, a substance found in the red grape skin, which may avoid harm to veins by diminishing the danger of blood clusters and bringing down LDL. Drinking excessively liquor can cause a large group of other medical problems, be that as it may; so while a glass of red wine at supper is fine, don't try too hard.

Tea TimeBoth dark and green teas contain intense cell reinforcements that may decrease cholesterol levels. Green tea normally contains a greater amount of these cell reinforcement powerhouses, as it is produced using unfermented leaves and is less prepared. Simply go simple on the cream and sugar.

Go crazy for NutsNuts are high in polyunsaturated unsaturated fats, so almonds, walnuts, or pistachios can help lessen your LDL levels. Have a go at sprinkling them on your serving of mixed greens, or eat them ideal wild as a nibble. Simply make certain to pick the low-salt choice, and keep it to around 1.5 ounces every day — nuts are likewise high in calories. For almonds, that is around 30 almonds or 1/3 glass.

Healthy Whole GrainsBarley, oats and dark colored rice have bunches of dissolvable fiber, which has been demonstrated to bring down LDL cholesterol by lessening the retention of cholesterol into your circulation system. Give exchanging a shot your normal pasta for the entire grain form, or utilize dark colored rice rather than white. To give an additional cholesterol-busting kick, top your morning oats with high-fiber natural product like bananas or apples.

Go FishingFish like salmon, tuna fish, sardines, and halibut are largely rich in omega-3 unsaturated fats, which decrease triglycerides in the blood. Go for 8 ounces of fish seven days, and prepare or flame broil the fish — don't sear it — to keep it solid.

Flexible Olive OilOlive oil is a plant-based fat, so it's a superior decision when you're attempting to bring down your "awful" cholesterol than fats that originate from creatures. It's incredible blended with red wine vinegar, a minced garlic clove, and a little ground pepper for a plate of mixed greens dressing. For something else, have a go at braising vegetables like carrots or leeks. Simply sprinkle 3 tablespoons of oil over vegetables in a cozy heating dish, disperse a few herbs, cover with thwart, and put in a 375-degree stove for around 45 minutes.


Oh Boy, It’s SoyEdamame, soy milk, and tofu are high in protein, and eating just 25 grams a day can reduce your cholesterol by 5 to 6 percent. Snack on edamame, top off your bowl of cereal with soy milk, or sub tofu for meat in your stir-fries.

Bountiful BeansBlack beans, kidney beans, lentils, oh my! All are rich in soluble fiber, which binds to cholesterol in the blood and moves it out of the body. Recent studies show eating 4.5 ounces of beans a day can reduce LDL levels by 5 percent. Try black bean burritos, or dip some veggies in hummus, which is made with chickpeas, for an afternoon snack. Or try this Caramelized Onion and White Bean Flatbread — beans are so versatile, the possibilities are endless.

Make a Fruitful ChangePears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish. Or grab a Citrus Berry Smoothie in the morning before you head out the door.

Eat Your VeggiesMost vegetables are high in fiber and low in calories. Eggplant and okra contain high amounts of soluble fiber. Eggplants are also high in antioxidants. But any kind of vegetables will give you fiber and nutrients that are good for you.

Fortified FoodsNatural chemicals called sterols, which you get from plant foods, help your body absorb less cholesterol. Now, many foods from granola bars and yogurt to orange juice are fortified with plant sterols, which can help reduce cholesterol levels by 6% to 15%. Just check the label to make sure you’re not getting too many calories.

source: Informationng.com

Your body needs calcium and vitamin D. Is it true that you are getting enough? Many individuals don't.

The most ideal approach to get more calcium is from your eating routine. You presumably definitely realize that dairy items —, for example, milk,  chesse, and yogurt — give calcium. Different nourishments that are high in calcium include:

Spinach

Kale

Okra

Collards

Soybeans

White beans

Some fish, similar to sardines, salmon, roost, and rainbow trout

Nourishments that are calcium-strengthened, for example, some squeezed orange, oats, and breakfast grain

Nourishments that give vitamin D include:

Greasy fish, similar to fish, mackerel, and salmon

Nourishments invigorated with vitamin D, similar to some dairy items, squeezed orange, soy drain, and oats

Meat liver

Chesse

Egg yolks

To get vitamin D from nourishment, angle is a decent choice. Six ounces of cooked salmon has more than 600 global units (IU).

Here's how much calcium and vitamin D you require each day, as per the Institute of Medicine.

Calcium

Youngsters 1-3 years of age: 700 milligrams (mg)

Youngsters 4-8 years of age: 1,000 mg

Youngsters 9-18 years of age: 1,300 mg

Grown-ups 19-50: 1,000 mg

Ladies 51 to 70: 1,200 mg

Men 51 to 70: 1,000 mg

Ladies and men 71 and more than: 1,200 mg

Vitamin D

Age 1-70: 600 IU

Age 71 and more seasoned: 800 IU

Your specialist may prescribe more elevated amounts of calcium and vitamin D, particularly in the event that you aren't getting enough of them or are in danger for osteoporosis.

Source informationng.com

Antioxidants AplentyNot all sweet potatoes are orange. Their skins and insides can be white, yellow, brown, red, pink, and purple. The range of color brings different nutrients to the table. Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals — chemicals that harm your cells.

Vitamin A VictoryJust one medium baked sweet potato can give your body a whopping 400% of the vitamin A it needs to keep your eyes and skin healthy and help hold off illness.

A Beta-Carotene BoostDeep-orange sweet potatoes contain beta-carotene, an antioxidant thought to fend off illness. This might include certain cancers as well as eye disease.

Healthy Prep Is EasyThe way you cook your sweet potatoes can make a big difference in the nutrition you’ll get from the dish. One study measured how many carotenoids, like beta-carotene, stayed in the food afterward. The simplest method, oven baking, turned out to be the best.

Cancer-Fighting CompoundsScientists found these colorful spuds have a unique protein called a protease inhibitor. When tested against cancer cells, it appeared to halt some growth.

Vitamins and MineralsSweet potatoes are rich in vitamin C, which revs up your immune system. High potassium levels help control blood pressure, while calcium bolsters your bones.

Better for Blood SugarWhite potatoes, the ones you normally eat baked or as french fries, rank high on the glycemic index, which measures how quickly food affects your blood sugar. Sweet potatoes rate lower. They also have more fiber — about 5 grams in a 3/4 cup serving — which slows digestion and keeps you feeling fuller longer.

Fabulous FiberIf you’re trying to trim down, they’re stuffed with filling fiber. For a satisfying meal, bake them in the skin. Or serve them on the side, mashed, roasted, or chopped into a savory stew. White potatoes have their assets — both tater types are fat-free — but the sweet ones have slightly fewer calories and carbs.

Iron Man WorthySweet potatoes a good source of iron. That makes them star material for vegetarians and vegans. Here’s why: Meat has heme iron, which your body absorbs more easily than the non-heme type found in fruits, veggies, and nuts. But if you eat foods with lots of vitamin C, like sweet potatoes, your body can absorb the non-heme iron better.

Sweet HistorySweet potatoes often get confused with other veggies. Most often it’s yams. Truth is, they come from a far older family. Sweet potatoes can trace their roots back to prehistoric Ecuador and Peru. Yams, which are native to West Africa and Asia, only date back to 50,000 B.C. They’re rare outside those areas, so that dish labeled yams might really be sweet potatoes.

Year ‘Round GoodnessYou might link sweet potatoes with holidays like Thanksgiving, when they play a starring role in casseroles and pies. Why limit them to a couple of months when you can enjoy them anytime? Most supermarkets carry raw and canned potatoes all year. You can also find them in newer products like potato chips and frozen fries.

Source: informationng.com

What's In Your Glass?Who detests a tall, cool glass of juice? The shading is dynamic, the taste sweet, and it's beneficial for you, as well. One moment, say a few dietitians. Despite the fact that the best sorts of juice give you a few nourishment, the most exceedingly bad are not really superior to anything fluid sweet. You simply need to know the distinction.

Best Decision: Vegetable JuiceDrinking your veggies is helpful and bravo. The lycopene in tomato juice may help bring down the danger of prostate disease. Beet juice may enable control to circulatory strain. Thick vegetable juice has some fiber (however not as much as raw vegetables); and fiber cuts hunger. You likewise get far less sugar and less calories than in the run of the mill organic product juice. Check the sodium, however, or pick a low-salt adaptation.

Most exceedingly bad Decision: Juice 'Cocktails'Be on caution for the terms juice mixed drink, juice-seasoned refreshment, and juice drink. The vast majority of these items have just little measures of genuine juice. Their primary fixings are typically water, little measures of juice, and some kind of sweetener, for example, high-fructose corn syrup. Healthfully, these beverages are like most sodas: rich in sugar and calories, yet low in supplements. Water is a superior decision.

The 100% Natural product Juice DilemmaWhat about unadulterated organic product juice with no additional sweeteners? It's actual that 100% organic product juice is a decent wellspring of supplements like vitamin C and potassium. The issue is that an excess of juice can be an additional wellspring of sugar and calories. Squeeze additionally doesn't contain a similar fiber and phytonutrients that crude organic products have. That is the reason numerous specialists prescribe adhering to one juice serving for every day.


Good Choice: Pomegranate JuiceIf you’re only going to drink one glass of juice each day, you want to make it a good one. So get to know which juices offer the biggest nutritional payoff per sip. Pomegranate juice tops the list. It’s high in sugar and calories, but gives you a lot of good-for-you nutrients called antioxidants. In fact, pomegranate juice’s antioxidant power is greater than red wine or green tea.

Good Choice: Cranberry JuiceCranberry juice is packed with vitamin C, which your immune system needs. Drinking unsweetened cranberry juice may also help prevent the buildup of bacteria that cause urinary tract infections.

Good Choice: Acai Berry JuiceAcai juice is made from a berry found in South America. Acai pulp appears to have a higher concentration of antioxidants than cranberries, blackberries, strawberries, or blueberries.

Good Choice: Red Grape JuiceYou’ve probably heard that red wine, in moderation, can be good for the heart. The same is true of red grape juice. Red grape juice has flavonoids and resveratrol. The key is that red wine and juice are made with the entire grape: seeds, skin, and all. But you’re not getting the fiber that you would from the fruit itself.

Good Choice: Prune JuicePeople have long used prune juice to relieve constipation. It works because it’s a good source of fiber and contains a natural laxative called sorbitol. But the benefits of prune juice don’t stop there. The juice is also packed with antioxidants, iron, and potassium.

What About Orange Juice?The good news is orange juice is loaded with vitamin C. Some brands are fortified with calcium and vitamin D, which are good for your bones. Unsweetened orange juice has fewer calories than some berry juices or grape juice. The trade-off is that it also has fewer antioxidants than darker juices like grape, blueberry, and pomegranate.

Kids and JuiceMost children love juice, but don’t give them too much. The American Academy of Pediatrics recommends no more than 4 to 6 ounces of 100% fruit juice per day for kids younger than 6, and 8-12 ounces for ages 7 to 18.

Water It DownIf you or your kids crave more than a single cup of juice per day, water it down. By mixing water or sparkling water with juice, you slash the calories in every serving. Instead of drinking one glass of pure juice, you can enjoy 2 or 3 cups of the water-juice mixture throughout the day.

Go for Whole FruitDietitians say a great alternative to drinking a lot of fruit juice is to eat the whole fruit. You’ll get all the nutrients that are in the fruit’s flesh and pulp, and the fiber will help you feel full and tame your hunger.

Source: informationng.com

MangoesFruit’s good for you! It has fiber and other nutrients you need. But it also has natural sugar, and some have more than others. For example, one mango has a whopping 45 grams of sugar — not your best choice if you’re trying to watch your weight or how much sugar you eat. Maybe enjoy a couple of slices and save the rest for later.

GrapesA cup of these has about 23 grams sugar. That’s a lot for something that’s so easy to pop in your mouth. You might eat them more slowly if you slice them in half and freeze them. They’ll be waiting for you as a refreshing summer treat that takes a bit longer to eat.

CherriesThey’re sweet, and they have the sugar to show for it:  A cup of them has 18 grams. If you fill up a large bowl with them, you can lose track of how many you eat. Measure your snack beforehand so you know exactly how much sugar you’ll get.

PearsOne medium pear has 17 grams of sugar. If you’re trying to cut back, don’t eat the whole thing — just put a few slices in some low-fat yogurt or on top of a salad.

WatermelonA medium wedge of this summer treat has 17 grams of sugar. As its name suggests, it’s loaded with water, and it has special minerals called electrolytes that are just what your body needs to recharge after some time in the sun. Just keep it to a slice or two.

FigsTwo medium-size ones have 16 grams. If you’re trying to keep an eye on your sugar, maybe slice a couple and spread some goat cheese on them for a protein-rich treat, or use some in a sauce to add some zip to lean meats like skinless chicken.

BananasOne medium banana has 14 grams sugar. If that seems like more than you bargained for, slice half of it into your morning cereal or smash a small piece in the middle of your peanut butter sandwich.

Less Sugar: AvocadosNot all fruits are loaded with the sweet stuff. A whole avocado — yep, it’s a fruit — has only half a gram of sugar. Put it in a salad, spread it on toast, or make some guacamole. But while they’re low in sugar, they’re high in calories, so it might not be a good idea to make them a daily habit.


Less Sugar: GuavasEach one has 5 grams of sugar and about 3 grams of fiber, too — more than you’d get from a serving of brown rice or a slice of whole-grain bread. You’ll get even more fiber if you add guavas with the skin on to your smoothies.

Less Sugar: RaspberriesThese pack a serious punch of fiber with 8 grams per cup — and only 5 grams of sugar. The fiber is good for digestion and can help you feel fuller with fewer calories. They’re the perfect size to savor one at a time, and they’re not bad with some fresh whipped cream and a spoon, either.

Less Sugar: CantaloupeIt’s kind of amazing that the flavor and satisfaction packed in a single medium wedge can come from only 5 grams of sugar — and only 23 calories. Try it with some cottage cheese and a sprinkle of salt.

Less Sugar: PapayasHere’s a good one to add to your shopping list: Half of a small one has 6 grams of sugar. Even a small one is pretty big, so half is plenty to eat at one time. You can add a squeeze of lime and a sprinkle of sea salt — or a dollop of frozen yogurt for a tropical treat.

Less Sugar: StrawberriesA cup of whole strawberries has only 7 grams. Add them to a salad for some vibrant color and a touch of summer.

source: Webmd