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ashley tauriac

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The Cholesterol Issue

Cholesterol has become one of the key issues of health in the last few decades. There is a large amount talk and concern over how to avoid heart attacks, bypass surgeries, and multiple hospitalizations for heart disease. Because of this, many measures have been taken to find what preventative measures can be taken to avert heart disease. Cholesterol has been recognized as one of the important things that we can control to help prevent problems that contribute to heart disease. And multiple medications and studies about healthy diets to lower high cholesterol have been studied and released over the last few years to help the general population know what to do.

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LDL and HDL cholesterol work in different ways.

Cholesterol is used in the body for the transport of fats and salts. It is made of two main types. HDL or high density lipoprotein is generally thought of as good cholesterol that helps heal arterial plaques. LDL or low-density lipoprotein is considered bad cholesterol. It can actually add to plaques, or blockages in your blood vessels that can cause clots or atherosclerosis, both of which cause heart attacks or strokes. The American Heart Association recommends that total cholesterol be less than 200 mg/dL. High cholesterol is then treated with a combination of diet, exercise changes, and various medications. It is usually recommended and usually possible to treat high cholesterol with diet and exercise to decrease the risk of heart disease, but is much easier and quicker to lower these numbers with medications.

 

Recently, some have postulated that cholesterol is not really quite as important as we seem to be making it out to be, and that it is not the main risk-factor for developing heart disease. A book will even be coming out later this year that explains the concept more fully. The cholesterol myth suggests that cholesterol is simply lipoproteins that are really just shuttles for fatty substances, and not huge risk factors in and of themselves. The real issue is the amount of inflammation in blood vessels, stress, and sugar in our lives, and if we would work overall on healthy lifestyle, exercise, and diet, it would manage to lower not only the cholesterol but also the other factors which affect blood vessel health.

cholesterol

Measuring heart health is an important part of life.

 

There are several studies which suggest that even people with normal cholesterol levels have heart attacks, and vice versa. The Lyon Heart Study in the 1990s took men after a heart attack who had several risk factors for developing another. They then put them on either a low cholesterol diet or a Mediterranean diet. The study was stopped because the risk of fatal heart attack of those on a Mediterranean diet was decreased by 70 percent, even though their cholesterol levels remained high. The ENHANCE trial in 2008 tested the effects of a cholesterol lowering medication. The medication lowered the cholesterol better than any others, but by the end they had twice the amount of plaque growth in blood vessels, meaning they were at even higher risk for heart attack after fixing cholesterol levels. Based on study results like these, many are thinking that our teaching that lowering cholesterol levels will reduce your risk of heart attack is not quite accurate.

 

In actuality, it is likely a combination of multiple factors that place at risk for heart disease. High cholesterol is clearly one of these, but the best means for treating it according to some of these studies and theories is still a little undecided. Regardless, having a healthy lifestyle and trusting the doctors who have managed these conditions for years is the best recommendation for now until clear evidence is decided for another management plan.

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Below we have compiled several great tips for helping men maintain great health and make great decisions for their life.

Tips for Men

Exercise is an important part of men’s health

1) Build up your Core

Abdominal strength is an important part of health for men. It also protects against injuries to men's back, which can be very painful and debilitating, so make sure to spend extra time dedicated to it.

 

2) Vary your exercise

Men on average tend to have great workout habits. Working out is crucial for maintaining a healthy weight and building strength. It has even been shown to promote learning and brain power. It is important to remember that varying your exercise routine can be helpful. Doing the same exercises though, can build certain muscle groups while leaving other out, which can put you at risk for injuries, so make sure to change it up sometimes. Regular exercise has even been associated with decreased risk of prostate problems.

 

3) Eat more veggies

Eating your veggies can help boost overall health, energy, and vitality as well as decrease your risk of heart disease and stroke. You can even be creative and add vegetables to pastas, salads, and sandwiches to keep up taste and promote health. Making changes like these and keeping a diet well-balanced with plenty of vegetables will help keep weight down and keep strength up.

 

4) Limit Processed Foods

Processed, packaged foods from the grocery store are definitely quicker and easier, however, because they have many chemicals to help keep them fresh, they are not good for health. Trying to cut back on these also helps decrease the risk of insulin resistance and developing diabetes, because these foods often have a lot of sugar.

Tips for Men

Simple changes can make a big effect on your health

 

5) Eat more fish

Fish contain omega-3 fatty acids which can reduce blood pressure, block clot formation, and prevent plaques in arterial walls. Several fish are actually great for bone health as well. Sardines, salmon, and tuna are actually great sources of calcium and vitamin D.

 

6) Don't Avoid your Doctor

Men are often well-known for poor maintenance health care and not scheduling regular check-ups. These are a crucial part of general health, and help catch issues before they become big problems. Make sure to schedule your annual exam it will be quicker and less painful if you do it regularly rather than putting it off.

 

7) Stop pigging out

A plate heaped up to the brim with food is a dream for most men. However, eating six small meals instead of two or three huge meals has been shown to be much more effective for maintaining healthy blood sugar levels, avoiding binging, and thus maintaining a healthy weight.

 

8) De-stress

Mental health is also very important to overall health. The CDC estimates that 85% of all disease has an emotional element. Most people do not realize that stress is cited as a major cause of damage to our health affecting everything from our skin, to our emotions, to our hearts. De-stressing can also help improve sleep, which according to a recent study, helps decrease the risk of mortality in men. Make sure to find a good activity that you enjoy and do regularly that can help you decrease stress. Exercise is a great way to reduce stress, or you can find your own activity that helps you feel recharge and be your best.

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Avoiding stress is a great boost to health.

 

9) Maintain Close Relationships

Another thing men can often struggle with is maintaining close relationships. It is very important to make a point to strengthen ties with your family and friends. Try to find opportunities and relationships you can commit to that keeps you involved with others. This will also help you reduce stress and provide better health.

 

10) Drink Alcohol in Moderation

Clearly, alcohol has been revisited in studies recently, and decided that it may not be all bad for health. Drinking wine has been shown in several studies to be protective against heart disease. However, alcohol should still be used in moderation. Anything with as much power to change your life in a night as alcohol should clearly be treated with respect! One or two drinks a day should be the max for every man, and because of its addictive properties, should not be the goal for any man.

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Drink More Water

Water is a crucial part of our lives. It promotes healthy skin, healthy bones, and good digestion. It is essential for helping rid our bodies of impurities.

 

Workout a few times a week

Working out regularly is a crucial part of staying healthy. It burns calories and can help women maintain or lose weight. It boosts endorphins and can make women feel more awake, less depressed, and more empowered for the day. Working out also increases blood flow to your brain, and increases growth factors in the brain that can help promote learning ability. Even just ten minutes of exercise a day can prove very beneficial in overall health and wellness.

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Healthy skin

Spending time on skin care is important. Dry, unhealthy skin can be itchy, more likely to be damaged, and usually makes women appear much older than they actually are. Investing time on products and habits that keep your skin moisturized is a worthwhile endeavor that pays off well. Taking good care of your skin and watching to make sure it is healthy can also help prevent the risk of skin cancer.

 

Get More Sleep

As a society, we rarely give as much credit to sleep as is due. Most often, women will willingly give up their sleep to finish other projects or spend time with friends. Women need to realize the importance that a good night of healthy sleep can make. Poor sleep is associated with slower thinking, behavior problems, weight gain, and increased risk of heart disease. Try to prioritize sleep and you will be a better you and a healthier you.

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Sleep is much more important than we usually give ti credit for

 

 

Avoid Fad diets

Fad diets are named fad for a reason: they will soon be over and out of date with a new trend in place. Fad diets have no lasting power in the media or for a person's weight. If weight loss or healthy eating are the goal, the only way to really achieve them for more than a year is to make small changes that can be maintained long-term.

 

Eats more nuts

Nuts are a great source of protein, healthy fat, and antioxidants and thus have several health benefits. They have a high concentration of unsaturated omega-3 fatty acids which can help dissolve blood clots and reduce the risk of heart disease. They can also help reduce bad cholesterol and increase good cholesterol levels.

 

Eat more veggies

Green, leafy vegetables are great sources of antioxidants, vitamins, and calcium. Vegetables like artichokes, broccoli, peas, and Brussel sprouts are all great sources of fiber and promote general digestive health. Pumpkins and squash includes potassium, magnesium, iron, calcium, copper and phosphorus, which all have their individual benefits for health. Keeping a diet well-balanced with plenty of vegetables will help keep weight down and keep strength up.

 

Don't forget to laugh

Laughter can also help decrease feelings of stress, anxiety, and depression. Laughter triggers the release of endorphins, chemicals which help you feel good and relieve pain. Overall, laughter burns calories, has the same good effects on our body that a good workout does, and is thought to be protective for our blood vessels and our heart. It's a great and easy health promoter as long as people do not take themselves and their life too seriously.

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Laughing is a great stress- reliever

 

 

Find a good stress reliever

Mental health is also very important to overall health. The CDC estimates that 85% of all disease has an emotional element. Most people do not realize that stress is cited as a major cause of damage to our health affecting everything from our skin, to our emotions, to our hearts. Make sure to find a good activity that you enjoy and do regularly that can help you decrease stress. Sometimes the simplest thing, like calling your mom, taking a deep breath, or taking a ten minute break can be great for resetting and restarting strong.

 

 

Practice Healthy Drinking

Women are more likely than men to develop alcohol-related problems. They are often lower body weights, and thus it takes less alcohol to cause a problem. Women need to be careful to make healthy drinking choices, and to not be afraid to seek help if they develop a problem.

 

 

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Healthy skin

Healthy skin comes not just from what we put on it and expose it to, but also from what we put into our bodies. Our health is a complex combination of what we eat, what we do, and how we live that affects not just our lives and our hearts, but also our skin. Below we have a list of many things that are vital for good skin health.

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Water is vital for skin health.

Water

Dry, red, itchy skin can be very difficult to deal with. The obvious solution is to try to moisturize skin with external products, lotions, and oils. However, drinking plenty of water helps prevent dehydration as well as dry skin. It is very important to keep skin hydrated and drinking multiple glasses of water every day is very good for skin health, and the current recommendation is 9-13 cups of water daily. Water also gives you radiant, younger looking, healthy looking skin.

Eat Your Fruits and vegetables

Vegetables are an important source of vitamins and nutrients and also promote healthy skin. Vitamin C and E like those found in citrus foods, spinach, and broccoli are known to decrease photo-damage from the sun and decrease the risk of sun cancer. Vitamin C is also essential to collagen formation, which is used for the structure and strength of new skin. In addition, vegetables are great source of antioxidants. Antioxidants, like those found when eating tomatoes, oranges, and peppers, are counter active to the work done by free radicals. They can help increase protection from the sun and can help decrease past damage ask well. Vitamin A found in vegetables like in carrots, pumpkins, and peaches is also very helpful for healthy skin. Vitamin A helps reduce wrinkles and acne. Studies have even suggested that a combination of vitamin E and vitamin A is associated with a reduction in the chance of developing basal cell carcinoma by 70%.

Good skin from within

Fruits and vegetables are vital for skin health

 

Avoid Smoking

It seems strange that smoking would have anything to do with skin health, but it can cause premature aging of the skin and significant wrinkling. The combination of nicotine and carbon monoxide in cigarettes narrows blood vessels, and decreased blood flow to the skin can make it difficult to get proper oxygenation and vitamins. This can leave skin sagging, with a yellowish color and causes poor wound healing. Smoking is a big hindrance to healthy skin.

 

Avoiding Stress

Mental health is also very important to overall skin health as well. Stress can be very damaging to skin, mostly because it can cause us tense up certain muscles in our face and shoulders, which actually pulls at and ages the skin prematurely. Avoiding and learning how to deal with stress can be very good for helping skin health.

 

Green Tea

Green Tea has been found to be healthy for many different aspects of health including protecting against heart disease, osteoporosis, and promoting weight loss. Green Tea also contains antioxidants that have anti-inflammatory and anti-cancer properties. Just a single cup contains antioxidants that can decrease past damage to the skin from the sun.

 

Nuts

Brazil nuts and almonds are also great for skin health. They contain antioxidants, which are known to be great for skin. Almonds also contain vitamin E, which also helps protect skin from harmful UV light and free-radicals. Vitamin E can also help reduce wrinkles and smooth out skin.

Combination of important aspects for skin health

Combination of important aspects for skin health

 

 

Many foods that we consume can contribute to healthy skin. Combine this with great habits for healthy skin and you will go far. If you feed your skin from the inside and out, you can't help but look great.

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Autism Spectrum Disorders Causes

One of the major questions of the last few decades concerns the specific cause of autism spectrum disorders, and how to prevent them. Autism spectrum disorders is a group of disorders characterized by neural development changes. These can result in children with impaired social interaction, delayed speech and non-verbal communication, and stereotyped behaviors. This combination of differences can make it difficult for children to learn to how to interact not only with parents but also the rest of the world, making schooling, learning, and eventually living an independent life problematic. There is no cure for autism spectrum disorders, but given the amount of interest in these disorders in the past few years, many advances have been made in types of therapies that can help children and families better cope.  There has also been a growing amount of research done to try to identify the specific cause of autism spectrum disorders so that they can be better prevented. Because of the complexity of the disorder, the unique way it presents in people, and the multiple different associations that various research has noted, identifying a single cause for autism spectrum disorders has been very difficult.

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It is not clear if autism is caused before ,during, or after pregnancy

 

New Reasearch Findings on Autism Spectrum Disorders Causes

Many theories have arisen as to the cause of autism spectrum disorders, but none have been definitive. Recent studies have suggested that they may be related to bacterial infection acquired during pregnancy. A recent study published in the Journal of Autism and Developmental Disorders suggests that infections may be related to autism. The study was a retrospective study of nearly 2500 children. Infections that were noted during hospitalization, or were likely more serious, may be associated with a 58% higher chance of having a child with autism spectrum disorders. However, having an infection does not mean that a child will definitely develop autism spectrum disorders, this is simply an association that was noted based on the study. The infections that were noted were normally those of the urinary tract or genitourinary tract. It also noted that second trimester infections were more likely associated with autism. The specific mechanism by which this occurs is not clear, but a lot of brain development does occur during the second semester, and the mother's immune system may also affect development as it fights the infection.

 Pregnancy and Infections

Infections during pregnancy are very common, and most are not cause for concern for increased risk of autism spectrum disorders.  Past studies have shown that more serious infections, such as encephalitis caused by things such as measles, rubella, herpes, mumps, varicella, and CMV may be related to developing autism spectrum disorders. Because of this, health care providers tend to watch mothers carefully during pregnancy and encourage moms to fully vaccinated to prevent some of the diseases listed above. It is also very important to watch weight gain closely during the pregnancy. Infections can affect how much weight is gained. Birth weight is one of the most important things associated with problems after pregnancy. And the risk of autism spectrum disorders does seem to be linked to low birth weight, which may be related to infections during pregnancy as well. A retrospective study of 40,000 records showed a clear connection between the risk of developing autism spectrum disorder and low birth weight.

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Autism is difficult to define

 

The exact cause of autism spectrum disorders is yet to be understood, but research does tend to be pointing us in the right directions. For now, we will continue to try to study the known associations between bacterial infections during pregnancy with developing autism spectrum disorders, and make sure that health care professionals are doing their best to keep mothers well and healthy throughout their entire pregnancy.

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Smoking is well associated with causing multiple health risks and many of these have been frequently taught and showed in research in the last few decades. Smoking cigarettes is a highly addictive habit that has been known for many years to have several very dangerous chemicals that can cause a variety of problems. For instance, smoking places people at higher risk of heart disease, lung and throat cancers, and worsen various respiratory disorders. Recent studies seem to be suggesting that there are even more negative potential effects of smoking than the medical community may have originally realized.

Quitting smoking

Smoking can harm your eyes

Quitting smoking is very helpful and can reduce the risk of all of the problems detailed above, though the risks of each are still often higher than for people who have never smoked. Recent studies have linked quitting smoking with reducing the risk of cataracts. A cataract is a medical condition in which a film develops over the lens of the eye. The cataract can gradually obstruct vision to the point of blindness. The main way of treating cataracts is by surgery, which can be expensive, have numerous complications, and may not completely fix visual difficulties after they have occurred. Cataracts are the most common cause of blindness in the world, both in developed and developing countries, and actually accounts for one million new causes of blindness each year. There are multiple different causes of cataracts, including aging and trauma. One other common cause of cataracts is intraocular inflammation, which may explain why recent studies indicate that smoking may be related to developing cataracts as well.
Make the Change to Electronic Cigarettes and Enjoy Smoking Again!

Quitting smoking

A twelve year study was recently published in January 2014 in JAMA about the link between smoking and cataracts.  The study was a prospective cohort study done in Sweden with the results from over 44,000 men. The study showed that men who smoked multiple cigarettes daily had a 42% higher risk of developing cataracts than those who had never smoked. In fact, smoking at least 15-20 cigarettes daily was associated with an increased risk. Twenty years later, those who smoked just 15 cigarettes a day still had a 21% higher risk of developing cataracts. Every year of not smoking the risk of cataracts was decreased. Those with cataracts were more likely to have nuclear sclerosis and posterior subscapular cataracts. Similar results have been found in studies with women in the United States. As of 2005, there were twelve other studies looking at the risk of smoking with cataract formation, but this was the first study that was able to look at the risks associated with developing cataracts even years after quitting smoking.

It is not totally understood how exactly smoking increases the risk of cataracts, but the two are definitely related. It is thought that free radicals in tobacco smoke directly affect the eye and can damage some of the proteins in the lens. Also, smoking decreases the amount of antioxidants in the body, which are normally used to repair damage. These two problems combined can greatly increase the risk of damage to the lens and thus cataract formation.

Make the Change to Electronic Cigarettes and Enjoy Smoking Again!

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Smoking has numerous bad effects for eyes.

Evidence is accumulating in other studies as well that cataracts may be added to the list of things that smoking can at least partially cause. Hopefully these studies will help smokers and health care professionals to take a more specific look at the risks associated with smoking, and the long-term effects that can accompany them. Hopefully, knowing that the high risk of losing your sight now or even twenty years from now will help encourage smokers and the health care professionals who treat them to think much more seriously about the effects can have on all of us.

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How bad are cigarettes really? Is it all just hype and fiction or are some of the rumors about smoking actually true? We will examine some of the common myths about smoking and better understand what is true.

 

Cigarettes Fiction vs. Facts

Smoking is fatal for lungs

 

One common misconception is that smoking is just an occasional habit that is easy to break at any time. Smoking is a very different habit than something like watching television. Cigarettes are actually quite addictive. Cigarettes contain an ingredient called nicotine that is one of the most addictive agents in the world. It is absorbed very quickly into tissues and is the drug that not only raises heart rate and emotions, making people enjoy the cigarette, but also the substance which causes people to want more.

Cigarettes Fiction vs. Facts

Smoking cigarettes is sometimes thought to only affect a person's lungs, since the smoke is breathed in and out through the lungs. Unfortunately, smoking has an effect on nearly every organ in the body.  For instance, smoking is associated with lung and throat cancers and is known to worsen various respiratory disorders like asthma, emphysema, and chronic obstructive pulmonary disease, but it also places people at higher risk of heart disease and stroke. In addition, it can negatively affect many other systems in the body, including causing problems such as poor bone health, increased risk of infertility and miscarriages, and worsening diabetes. It also worsens the chance of developing various autoimmune diseases such as Crohns disease or rheumatoid arthritis.

 

Another misconception is that smoking has no long-term health effects. Smoking is well associated with causing multiple health risks. Smoking cigarettes is a highly addictive habit that has been known for many years to have several very dangerous chemicals that can cause a variety of problems including a higher risk of causing heart disease, developing lung and throat cancers, and worsening various respiratory disorders. Recent studies seem to be suggesting that there are even more negative and long-term potential effects of smoking than the medical community may have originally realized. For instance, a study was recently published showing an association between smoking and a risk for developing eye cataracts, a major cause of blindness. Even when people had quit smoking for twenty years, they were still at an increased risk of developing cataracts compared to those who had never smoked. Studied like this show that even for those who do not smoke very much or smoke for a long time, there are still many long-term consequences of smoking.

 

Smoking is also often used by people to help them calm down and relax, however, in reality smoking is actually quite detrimental to sleep and rest. The ingredient nicotine that is found in cigarettes is a stimulant that increases heart rate and blood pressure similar to the mechanism of a workout, and is a stimulant that can keep people from falling asleep. Nicotine is also highly addictive and in some cases can awaken people during the night to have another smoke. Finally, studies have shown that those who smoke often do not sleep as deeply, and thus are more likely to wake up feeling tired. Overall, smoking cigarettes is much more damaging to your sleep and your rest than it is helpful.

 

Smoking cigarettes is a very serious habit with numerous potential complications. Each year, many people try to quit smoking while thousands others die from smoking and its effects. In spite of how harmless and safe it may seem, it can affect nearly every aspect of a person's life, and should be treated with respect and better understood for all of its many potential complications and adverse reactions.

Cigarettes Fiction vs. Facts

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Fiber is a crucial part of our diet for helping with digestion. It is normally composed of two different varieties soluble and insoluble fiber. Soluble fiber helps lower blood glucose and cholesterol and helps to slow the emptying of food from the stomach. Insoluble fiber actually helps move substances more smoothly through the large intestines. Eating fiber then, helps you eat less, feel full, and avoid constipation. Adults normally need between 25-40 grams of fiber a day, and most do not get an accurate amount.

Fiber

Fiber is an important daily addition

 

Fiber can be taken as a supplement and has been advertised most frequently in the last few years in tasteless fiber-rich crackers and cereals, but there are tons of great natural foods that already contain even better sources of fiber. Vegetables like artichokes, broccoli, peas, and brussel sprouts are all generally thought of as good healthy foods and fall into this category. Fruits like Raspberries, blackberries, avocados, and pears are great food with good sources of fiber as well. Normally everyone thinks of fruits and vegetables for high fiber foods, but there are many other foods that are great sources of fiber.

 

Legumes and Nuts

Most types of beans are very high in fiber; this includes things such as black beans, chickpeas, soybeans, lima beans, refried beans, and lentils. Depending on the variety, one cup cooked is between 8-19 grams of fiber, which can give half of a daily requirement of fiber. Beans are also great because they are so easy to cook with and mix into various meals and appetizers. All nuts have a good helping of fiber as well. Almonds, for instance, have about 4 grams of fiber per serving.

 

Berries

Out of all fruits, berries have the highest amounts of fiber. Raspberries win with a whopping 11 grams of fiber in just one cup.

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Berries and Apples are great source of fiber

 

Pumpkin and Squash

Pumpkin are squash are another surprisingly great source of fiber. Pumpkin is often forgotten after fall, but should be remembered for their incredible 8g of fiber per one cup serving. Squash has a source of about 10g of fiber.

 

Grains- Wheat and oat products

Whole grain pasta or whole grain breads are great for digestive health. One cup of cooked pasta has about 6 grams of fiber. Oats are whole grains and can be found in things like oatmeal. Oats and beans contain the soluble fiber which helps promote satiety. Oatmeal contains great amounts of vitamins, but also high quantities of fiber and a low glycemic index which can help prevent diabetes.

 

Spinach, collard greens, and kale

Green leafy vegetables are also great for health. These vegetables have great sources of vitamins as well as fiber to promote overall digestive and heart health.

 

Apples and oranges

Apples and oranges are quick and easy snacks that we usually do not think of as good sources of fiber. Most are aware that apples truly are good for your health they are known for reducing bad cholesterol LDL and helping to promote regular bowel habits due to their great source of fiber. They contains about 4 grams of fiber each, but make sure you eat the skin which contains the majority.

 

Additions

Chia Seeds, for instance, are a great additions to yogurt, oatmeal, or rice dishes. They can also be used to thicken smoothies or make pudding, and just one tablespoon contains 6 grams of fiber. Bulgur wheat is a type of bran that can be added to soups, pilafs, or served as a side. It contains 8 grams of fiber.

high fiber foods

There are many foods that naturally contain good source of fiber

 

Getting a good daily amount of fiber does not have to be painful or disgusting these foods are all great sources of fiber and great regular additions to your diet to help keep your digestion smooth and improve satiety.

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Holidays can be a very frustrating time of year for people who are working hard to eat healthy and maintain a healthy weight. Given the number of parties and great amounts of special treats, it can be very difficult to stay healthy and avoid weight gain. We have compiled several healthy tips for helping you make smart choices and still enjoy your holidays.

 

1)      Be picky

Buffets are a great place to practice some self-control. Try not to pick things simply because someone you know made them or everyone else is trying it- make sure to only pick the things that you actually want to eat or drink. If you get the things you really want to eat to start with, you won't continue to have cravings and end up snacking on more food then you originally planned.

Ten Ways to Avoid Holiday Weight gain

Leftovers can help hosts and guests not overeat.

 

 

2)      Get in the Practice of using leftovers

One important thing to remember when you're at a party or at a family's house is that today is not the only day to eat! Making yourself a regular-sized take home plate of foods you didn't get to try or only get to eat during the holidays can help immensely. This allows you to not have to eat everything you see in one buffet-sized portion. It also helps the cook or hosting family to not be left with large amounts of foods they have to consume or dispose of later.

 

3)      Small plates help control portions

Over-eating can be a big problem during the holidays, but using a small plate can help. Smaller plates the size of saucers will force you to slow down while eating so you can digest some food and start to feel full before you go back for seconds. Also, eating on a full plate, even one that is small, can help your brain feel like it is getting a big serving of food- it's a psychological tool that is often used for weight loss.

 

4)      Check your weight

A simple thing that can help you stay on track is simply to weight yourself once a week. This will help you stay responsible for the decisions you are making every day and make sure to stay near your ideal weight.

 

5)      Eat well during the day

If you are trying to watch your weight during holidays, make sure to eat full, regular meals during the day. If you avoid eating during the day to save calories, you will end up starving and indulge more than you planned in the evening which means you will end up eating more calories than you otherwise would have.

 

6)      Keep exercising

You can also make a pact to continue regular exercise during the holiday season. If you and a friend make a reasonable schedule that allows you to attend parties but also still get in a few workouts a week, it will be a great prevention to not gain weight. And if you can commit to working out while you are busy, it will be even easier to continue when things slow down after the holiday season.

Water

Substitute water once a day to help decrease calories.

 

 

7)      Drink healthy

Try to avoid lots of calories with sodas or alcoholic drinks by substituting just one drink a day for a glass of water or tea.

 

8)      Slow down

Taking your time when eating can help decrease how much food you consume. When you eat sit down, enjoy the food, and chew slowly.

 

9)      Set realistic goals

For your holiday season, set small goals about staying healthy, rather than making big new goals about extreme weight loss, crazy dedicated work-outs or serious avoidance of foods. Settings small, realistic goals will make you more likely to be successful and more likely to be able to handle the holidays next year as well.

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Have a friend help you stick to your goals.

 

10)   Don't do it alone

Making sure to have a friend or family member who can help you stay accountable to your eating and health goals can be very helpful. This person can also be vital in making sure you do your workouts and all the rest of your holiday goals.

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Many foods are healthy foods that can help promote good bone health. Good bone health is vital for living a physically fit life and helps prevent against osteoporosis, broken bones, and even healthy kidneys. Many try to take supplements that contain some of the vitamins important for bone health, but studies are starting to suggest it is much more beneficial to eat these directly in your diet rather than to take a vitamin for them. Below are listed some things that are great for protecting your bones.

Twelve Foods for Healthier Bones

Milk and Cheese

Dairy has long been known as a good source of vitamin D and calcium. Both are crucial aspects in developing good bone health. They are used for the deposition or creation of new bone throughout your body. Consuming good amounts of dairy products like milk, cheese, and yogurt helps promote bone density health. Recent studies are suggesting that bone marrow density may only be affected in some parts of the skeletal system such as the hips, but though the exact locations are not well understood, dairy foods are known to be helpful for overall bone health.

 

Yogurt

Yogurt is also made from milk and contains many of the same vitamins including vitamin D, calcium, B-2, B-12, potassium, and magnesium. Thanks to the calcium and vitamin D, yogurt is very beneficial for preventing osteoporosis. Some types of yogurt do not actually contain any vitamin D, so make sure to check the label carefully if bone health is your goal. This is also a quick and easy way for people who cannot drink milk to get some of the same healthy benefits of milk, since yogurt does not contain lactose and can be easily digested for those who have difficulty with milk products.

 

Eggs

Eggs are also a good source of vitamin D, which is necessary to absorb calcium. Keep in mind that the vitamin is only found in the yolk, so if you are eating egg whites only you will miss out. Vitamin D is actually absorbed in by our skin from sunlight, but due to many indoor occupations, dark complexions, and daylight savings time, many people end up being vitamin D deficient. Eggs and several other food can help prevent this.

 

 

 

Salmon, Sardines, and Tuna

Several fish are actually great for bone health. A regular serving of salmon actually contains a daily serving of vitamin D. Sardines are a small fish but actually contain big amounts of calcium and vitamin D. Tuna is another great source of vitamin D.

 

Twelve Foods for Healthier Bones

Healthy bones are vital for good health

Spinach, collard greens, and kale

Green leafy vegetables are also great for bone health. Spinach has a very high concentration of calcium, though not all of it may be absorbed due to another of its natural ingredients called oxalic acid. It does contains a good amount of iron, fiber, and vitamin A, so it is great for not just bone health but overall digestive and heart health. Collard greens and Kale are have more easily absorbed sources of calcium and also contain vitamin K which can help build healthy bones as well.

Twelve Foods for Healthier Bones

Broccoli and greens can be great for bone health.

 

Broccoli

Broccoli is another great vegetable for bone health and contains good sources of calcium. Broccoli and other green vegetables also contain a good source of magnesium and vitamin K, which help absorb and store calcium.

 

Orange juice

Oranges and fresh squeezed orange juice do not actually contain any calcium or vitamin D. Some fortified brands of orange juice contain both. Also, ascorbic acid found in orange juice can actually help improve calcium absorption, so when combined with any of the foods above can be great for bone health.

 

All of the foods listed above are great sources of vitamin D and calcium which your body uses to build bones and improve bone density . It is important to remember that exercise is a crucial part of building strong bones and thus bone health. Just as exercise strengthens your muscles, it also strengthens the bones that support them. A combination of a great bone healthy diet and exercise can get you a long way to overall bone health .