Let’s eat less. Which isn’t easy because it’s so addictive. And so readily available. It’s reportedly in 74% of packaged foods in the supermarket. 74%!
So we’ve come up with some ways to curb your refined sugar cravings. I’m not a cold turkey man myself. Australia’s best export is the Tim Tam (sorry Hugh Jackman, even the girls are with me on this). So I’m not giving that up. Or holiday desserts. But as someone with an insatiable sweet tooth, I certainly try to cut down.
Americans take in more than 22 teaspoons of added sugar each day (which snowballs into the equivalent of more than 56pounds annually). For the average American’s 2,000-calorie diet, that means 18% of daily calories are coming from the sweet stuff.
Experts previously recommended that no more than 10% of your calories come from sugar, but new guidelines slash that number even further. The World Health Organization announced Wednesday that it now recommends that no more than 5% of your daily calories come from sugar (about 100 calories for the average person).
Brushing and Flossing
Good oral hygiene is a tried-and-true method for keeping your smile looking its best. Toothpastes gently buff out stains from the surface of your teeth. Whitening toothpastes work the same way with more ingredients; they don’t bleach your teeth. Flossing gets rid of food and bacteria that could harden into plaque, which makes your teeth look dull and darker.
This technique is popular in Ayurvedic medicine. You swish a tablespoon of oil (such as sesame, coconut, or olive oil) around in your mouth for up to 20 minutes to “pull out” bacteria. A recent study found that using coconut oil could prevent tooth decay, but there’s no science to support it leaving a sparkle.
Besides helping batter rise, it’s also a mild abrasive that scrubs away stains. You could try using a DIY paste of baking soda, but you’ll probably get better results by switching to a toothpaste with sodium bicarbonate. Studies show brushing with products that have baking soda will work on surface stains over time.
Apples, Pineapples, Strawberries
Malic acid in apples
Humans need to drink water to survive. Your body is approximately 60 percent water, your brain is 70 percent water, and your lungs are nearly 90 percent water. Each day, your body must replace 2.4 liters — or about 2.5 quarts of water — through ingested liquid and foods.
Body Uses Water
Your body uses water in many ways. Water cushions and lubricates joints; nourishes and protects the brain, spinal cord and other tissues; keeps the body’s temperature normal; and helps remove waste through perspiration, bowel movements and urination. Humans are composed mostly of water, which is not surprising when you consider that humans descended from single-cell organisms that originated in the oceans millions of years ago.
Lack of Water
Water is more important for your body’s survival than food. You can live without water for approximately one week, but you can survive without food for more than a month. Lack of water, or dehydration, reduces the amount of blood in your body, forcing your heart to pump harder in order to deliver oxygen-bearing cells to your muscles. In the early stages of dehydration, you can become
An aloe vera plant can add a lovely touch of green to any office or home. But did you know that your favorite potted plant could be used for so much more than household décor?
The powerful aloe vera plant is a part of the Aloaceae, or lily, family, which is known for its diverse perennials with short stems and thick, crowded leaves.
Aloe vera has been used for medicinal purposes for centuries. Native to North Africa, Southern Europe, and the Canary Islands, today aloe vera is grown in tropical climates worldwide. From relieving heartburn to slowing the spread of cancer, researchers are only first beginning to unlock all of the powerful uses of this universal plant and its many amazing byproducts.
1. Your houseplant could fight your heartburn. Gastroesophageal reflux disease (GERD) is a digestive disorder that often results in symptoms including heartburn. A recent review explains that consuming 1 to 3 onces of aloe gel at mealtimes could reduce the severity of GERD and other digestion-related problems. The plant’s low toxicity makes it a safe and gentle remedy.
2. A little aloe vera gel a day could keep bacteria on fruits and vegetables away. In a recent study,
- Cinnamon may help treat Type 2 diabetes.
While it’s true that there’s no cure for Type 2 diabetes, cinnamon can be an effective tool in managing the disease.
According to Lori Kenyon Farley, a Certified Nutrition Consultant specializing in wellness, fitness and anti-aging and one of the experts behind Project Juice, cinnamon can help manage this disease in two different ways. “It can reduce blood pressure and have a positive effect on blood markers for those with Type 2 diabetes,” she explains. Cinnamon can also reduce insulin resistance, which, Farley explains, “has been shown to lower fasting blood sugar levels by up to 29%, which can reduce the instance of Type 2 diabetes.”
Shane Ellison, MS, a medicinal chemist and founder of the Sugar Detox, explains how exactly this works. “(Cinnamon) works directly on the muscle cells to force them to remove sugar from the bloodstream, where it is converted to energy,” he says. “It’s even shown to work better than most prescription meds.”
The key is in increasing insulin sensitivity in the body, a sensitivity that, while present at birth for those without type 1 diabetes, slowly decreases as we age and consume
We all know fiber is good for us. Not only can dietary fiber lower cholesterol, it also helps keep us trim and feeling full.
So how do you get more fiber into your daily diet? Here are six painless ways to work in 25 grams a day — the recommended amount for someone eating 2,000 calories a day.
Before you start, keep a few things in mind: When you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. And if you have gastrointestinal diseases, including constipation, check with your doctor first.
1. Go for whole grains whenever possible.
Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say “100% wheat” or “multigrain” are not usually whole grain.
- 2 slices of whole-wheat bread = 4 grams of fiber
- 1 cup of cooked brown rice = 4 grams of fiber
- Reduced-Fat Triscuit crackers = 3 grams
2. Choose the right breakfast cereals.
Some cereals have little whole grain. And some whole grain cereals are loaded with unnecessary sugar.
½ cup Fiber One
Back pain is a common problem that affects most people at some point in their life.
It may be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly. It’s not generally caused by a serious condition.
In most cases back pain will improve in a few weeks or months, although some people experience long-term pain or pain that keeps coming back.
Types of back pain
Backache is most common in the lower back (lumbago), although it can be felt anywhere along your spine, from your neck down to your hips.
Read information on neck pain and shoulder pain, which are covered separately.
Sometimes back pain can be caused by an injury or disease, such as:
- a slipped disc – when one of the discs in the spine is damaged and presses on the nerves
- sciatica – irritation or compression of the sciatic nerve, which causes pain, numbness and tingling that travels down one leg
- whiplash – neck injury caused by a sudden impact
- frozen shoulder – inflammation around the shoulder that causes pain and stiffness
- ankylosing spondylitis – a long-term condition that causes pain and stiffness where the spine meets the pelvis
The rest of this
Fasting during the month of Ramadan can be good for your health if it’s done correctly.
Who shouldn’t fast during Ramadan?
When the body is starved of food, it starts to burn fat so that it can make energy. This can lead to weight loss. However, if you fast for too long your body will eventually start breaking down muscle protein for energy, which is unhealthy.
Dr Razeen Mahroof, an anaesthetist from Oxford, says there’s a strong relationship between diet and health.
“Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasised more generally than the health aspect,” he says. “However, it’s a great chance to get the physical benefits as well.”
Source of energy during a fast
The changes that happen in the body during a fast depend on the length of the continuous fast. The body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorbing nutrients from the food.
In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy. During a fast, this store
A healthy diet gives you energy, supports your mood, maintains your weight, and can be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you can enjoy life.
Cut down on sugar and refined carbs
Unlike complex carbs that are rich in fiber, refined or simple carbs (such as white rice or white flour) can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating.
Many women consume more sugar and refined carbs than is healthy, but reducing the amount of starches, candy, and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labelled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of empty calories that can cause mood swings and wreck any healthy diet.
- Slowly reduce the sugar in
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don’t like peas as a side dish, try blending them into a pesto, says Elle Penner, RD, nutritionist for MyFitnessPal and blogger at Nutritionella.com. “I blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese and serve over linguine,” she says. “It’s one of my all-time favorite meat-free meals!”
Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it’s often referred to as a “perfect protein.”) Plus, it’s amazingly versatile: Quinoa can be added to soup or vegetarian chili during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and a vinaigrette to make a refreshing
1. Power Down
The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.
Tip: Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.
2. Nix Naps
You’ll rest better at night. But if you have to snooze while the sun’s up, keep it to 20 minutes or less. Nap in the early part of the day.
Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.
3. Block Your Clock
Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake .
Tip: Put your alarm clock in a drawer, under your bed, or turn it away from view.
4. Try a Leg Pillow for Back Pain
Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align
1. Wash Your Hands
Soap ’em up often and scrub well. It’s a key way to lower your odds of getting a cold or the flu. You pick up germs on your fingers and can get them in your mouth or eyes. Many viruses spread that way.
2. Get Your Flu Shot
You may think of the flu as only a minor problem, but it can be very serious. You may be in bed for days. The flu can even be dangerous, especially for young children, older adults, and pregnant women. One little shot may pay off for you and your family. It’s a myth that the flu vaccine can give you the flu.
3. Get Ready!
Make sure you have the supplies you need to battle germs. Stock up on medicines like pain relievers or decongestants. Don’t forget tissues, soap, and hand sanitizer. Check to see if your thermometer works, too. At the supermarket, load up on fluids, herbal tea, and simple comfort foods like chicken soup.
4. Pay Attention to Symptoms
Cold or flu? There’s no surefire way to tell the symptoms apart. Even your doctor may not be
Making small changes in your habits can make a real difference in your heart health. “It’s like finding the fountain of youth,” says Donald Lloyd-Jones, MD, of Northwestern University’s Feinberg School of Medicine. “People who follow these steps not only live longer, but they also spend a lot more time healthy, without cardiovascular disease.”
Even better? You don’t have to work on all 10 steps at once. Even if you improve just one or two of these areas, you can make yourself less likely to get heart disease. Of course, the more tips on this list you can follow, the better. So let’s get started.
1. Aim for lucky number seven.
The next time you’re tempted to stay up later than you should, just think about how good that pillow will feel — and how good a full night’s sleep is for your heart. In one study, young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.
The type of shut-eye they got was important, too: Adults who
Beans are among the most nutritious foods to include in your diet, MayoClinic.com reports. They are low in fat and high in essential nutrients, such as fiber, protein and iron. Black beans are versatile; include them as part of a nutritious lunch in a variety of tasty ways.
Because black beans have a mild flavor, they pair well with many ingredients. Combine low-sodium, canned black beans with chopped celery, carrots and red bell pepper for a healthy salad that supplies fiber, protein, vitamin C and potassium. Top a tossed green salad with drained black beans to increase the protein content of your salad. Add black beans to cooked pasta, chopped cucumber, jalapeno and onion for a spicy salad that is packed with protein and fiber. Toss black beans with mango, pineapple and kiwi for a new take on tropical fruit salad.
Use pureed black beans as a healthy alternative to mayonnaise on a sandwich. Combine low-sodium canned black beans in a blender with a drizzle of olive oil, garlic powder, cumin and puree. Spread the puree on whole-wheat bread and top with shredded chicken, fresh tomato salsa and avocado slices for a
Pignolias, also known as pine nuts, have been a food source for thousands of years for peoples as diverse as Native Americans and those living in the Mediterranean basin. Extracted from the pine cones of several species of coniferous trees, pignolias can be toasted or eaten raw. No matter the form in which you eat them, pine nuts — packed with vitamins, minerals and essential fatty acids — make a positive addition to a healthy diet.
Harvested from selected species of cone-bearing pines that grow in many areas of the world, pine nuts are off-white in color and vary in length from 1/2 to 5 inches, according to “The Condensed Encyclopedia of Healing Foods.” The average cone produces more than 100 pine nuts, which are actually seeds and not nuts at all. Although all pine nuts are dense in nutrients, those from certain areas may be richer in some nutrients than those found elsewhere. Extracting pignolias involves heating pine cones to free the hull-covered seeds and then stripping the hulls to reveal the seeds themselves. This labor-intensive process accounts for the relatively high price of pine nuts.
Essential Fatty Acids, Sterols