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ryan navarros

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How much protein should you take per day

Jan 3, 2018

2315

Protein is the building component of the human body. It is considered a macronutrient, meaning that you need it in fairly large quantities to maintain good health. Each of the over 100 trillion cells in your body is composed of protein. Every one of these cells contains thousands of proteins. Clearly, protein is essential for health. Animal-based protein can be found in foods like beef, cottage cheese, chicken, fish and eggs. Proteins from plant sources include legumes such as beans, lentils and peas; seeds like hemp and sesame; and nuts such as almonds and cashews.

Proteins play the role of strengthening and building muscles, hormones and bones; repairing cells and replacing body tissues. When your protein intake is more than what the body requires, it is stored as fats and converted to sugar: a recipe for disaster if left unchecked. In the worst case scenario, it can lead to serious illnesses like cancer. Insufficient consumption of protein has health consequences too, among them being low immunity, muscle loss, bone weakness, joint pains, sarcopenia and osteoporosis. Therefore, you need to know how much protein you should take in any given day.

On average, the amount of protein required to sustain your health, also called the Recommended Dietary Allowance (RDA) of protein ranges between 0.5 to 1 grams per pound of your body weight. Therefore, an adult weighing 160 pounds should consume at least 80 grams of protein daily. Even so, the RDA of protein is not uniform for all because it is dependent on one's activity level, age, health status and fitness goals. If your lifestyle is physically active or you are a sports person for example, then with a protein intake of 0.5 � 0.7 grams per pound of your body weight, you are good to go. Additionally, the elderly need more protein to reduce declining muscle and bone strength. Hence, 0.5 � 0.6 grams of protein per pound of their body weight is recommended. The same range of protein consumption applies to expectant and lactating mothers.

Furthermore, the injured require a lot of protein intake for the successful and timely healing of their wounds. For example, patients who have sustained extensive burn wounds can be on a high protein diet of up to 1.5 grams per pound of their body weight. Again, high protein intake can also help you achieve your fitness goal of gaining muscles. Consuming 1 gram of protein per pound of your body weight is the ideal if this is the case. Conversely, should you want to lose weight, increasing your protein intake by 0.3 times more will do the trick. This is because proteins suppress hunger pangs causing you to eat less. However, if you are leading a sedentary lifestyle, then a protein consumption of 0.3 to 0.4 grams per pound of your body weight will suffice.

Your health is your wealth. Observing your RDA of protein will pay dividends in the long run. Your body will function optimally for a lengthy period of time. Besides, you will enjoy a stable blood sugar level, reduced brain fatigue and have a robust life.

5 Tips to help you overcome sleep apnea

Jan 2, 2018

1628

Sleep apnea is a condition that inhibits your sleep. In fact, many people experience sleep apnea and don't even know it. Sleep apnea is caused by a blockage in the airway passage that also causes intermittent breathing as well as loud snoring. It may be hard to decipher whether or not you have sleep apnea since it takes place in the middle of the night or when you are sleeping. If you sleep with a partner or a roommate, ask them to pay close attention to how you sleep at night to discover whether or not you have sleep apnea. If you are not keen on asking your roommate to assist, you can visit a sleep study center where they will hook you up to a machine that will monitor your sleeping habits. If you do in fact have sleep apnea, here are some tips to help you overcome your diagnosis. To learn more, visit this website.

Weight loss. One of the causes of sleep apnea is weight gain. If you take into consideration your weight, you may find that it is what is causing you to experience frequent sleep apnea. If this is the case, consider losing weight. You can do this by eating healthier meals, walking regularly, and moving around more often. Many people who are overweight and experience sleep apnea do so because they have extra tissue that resides in the back of their throat, causing the blockage of airways when one sleeps. By losing weight, the tissue will also dissipate.

Stop smoking. If you are a smoker, one of the easiest things that you can do to help deter your sleep apnea is to quit smoking. It can be hard to stop smoking but there are resources in your community, such as smoking cessation groups, that can help you. When you quit smoking, the inflammation and fluids in your lungs will decrease which will help to alleviate the sleep apnea you are experiencing.

Try to sleep during regular sleeping hours. It is a good idea to sleep during regular sleeping hours. In addition, your body does better when it has a set routine that it can follow. You will get a better night of sleep the more than you can relax.

Try sleeping on your side. Sometimes changing your position is all that you need to stop the sleep apnea from taking place. When you sleep on your back, it is likely that your tongue will get stuck in your airways which can cause the sleep apnea.

Use some over the counter products to help you. There are over the counter products that can help you with the sleep apnea symptoms. Use a saline spray or a neti pot to help eliminate any excess fluids that may be in your nasal passage. This will help you get a better night of rest.

Sleep apnea is not a rare disorder and it is something that can be easily helped. By following these tips, you can overcome your sleep apnea dilemma and be off to having a restful night of sleep in no time.

Learn which are the best foods for healthy teeth, recommended by a dentist in North York

Jan 1, 2018

1813

My husband is a dentist in North York and he always receives questions about foods that can help you have healthy teeth. And yes, while there are foods which tend to be very bad for our teeth, there are also some foods you won't have a problem using for improving your teeth's health.

Foods high in water

The best foods high in water include celery, apples, carrots and cucumbers. What makes these great is that chewing them generates more saliva which is great for eliminating bacteria. At the same time, the food texture is very impressive and it helps you clean the teeth surface with them. Many of these can actually remove food particles and plaque too.

Vitamins

If you want to stay away from emergency dentist, I would recommend foods rich in vitamins. These include kale, broccoli, strawberries, oranges, bell peppers, cod liver oil, fish and so on. It's also important to have lots of sunlight exposure too, aside from a healthy diet.

Antioxidants and probiotics

Yogurt, fermented foods, miso, kombucha, beans, nuts, raisins, grapes, berries and apples are amazing and some of the best foods you can have if you want to avoid visiting the dentist in North York often.And while there, you should also consider cherries, eggplant, nuts, soy, berries,cocoa, flaxseed and tea!

What foods are recommended for healthy gums?

Usually it depends, but milk, water, leafy greens and even cheese are some of the best things you can have for sure. And then you have black and green tea, fish as well as nuts and a variety of other similar foods as well. Make sure that you adapt these foods to your diet so you can get the best possible results and experience.

One thing to keep in mind here is that chewing gum is actually good for your teeth. You just have to use it correctly. Veggies like carrots or garlic may come in handy too, as they help clean the gums and they also fight the oxidants and other similar compounds.

Ingredients

There are many things you can add to your diet to have healthy teeth. We recommend berries, cocoa, tea, flaxseed, nuts, cherries, garlic, carrots and even chewing gum can be great. The idea is to not ignore anything which can actually deliver some amazing results. Take your time with something like this, the value can be more than interesting and distinct in the end.

Timing

The best thing about these products is that you don't really have to cook them to be honest. You still get some of the best results out there without having to worry about the overall value, so try to use that to your advantage. Creating this type of meal is simple, and you won't have to worry that much about any specifics.

Overall, it's safe to say that staying away from emergency dentists will not take a lot of time and effort. Finding the right food for healthy teeth and eating it will be quite handy, and the long term results will definitely be easy to spot!

Written by Andrea Fox

Does a Genuine Diet Pill Exist?

Jan 1, 2018

2480

Different manufacturing companies have come up with all types of diet pills from time to time each insisting that theirs is the best. They have become too many in the market and this has led to too much confusion. This is because consumers are having a hard time deciding which diet pill is genuine and which one is not. The consumers get confused because what the manufacturers advertise and promise is not what they deliver. Some pills do not contain the components that they are supposed to contain and some of them end up giving results not as expected and therefore not being real.

Therefore, this article will review the best dieting pills that are genuine and effective.

1. Life extension green coffee extract

It is wholly made of extract from green coffee beans. The coffee beans do not have any binders in them. The pill reduces the production of glucose in a human being's body. The amount of fat in the body goes down. The metabolism rate of the liver also rises and the intake of more fat reduces since the amount of fat stored in the body becomes limited. Coffee contains caffeine and according to Phenq reviews the caffeine helps in the loss of weight. From the consumers' reviews, this pill gives positive results and it has no bad side effects unlike other diet pills that consist of organic plants and ingredients from stimulants. It is composed of 400mg for every capsule and every day one is supposed to take a dosage of 1200mg but the recommended dosage is 1600mg. A consumer therefore should have sufficient supply of the pills to attain the results they want.

2. Garcinia cambogia

It is composed of extract from purely Hydroxycitric acid unlike other pills that contain HCA and other elements and resulting to not giving positive results. This acid helps in the breaking down of fats in the body. This diet pill contains no binders. Successful doctors recommend the dosage of garcinia cambogia. It also contains a small amount of potassium that helps in the fast absorption of the hydroxycitric acid in the body. This diet pill is cost friendly. Consumers have testified that this diet pill is very effective and it is safe to use. It delivers what it’s manufacturers promise.

3. GNC total lean

It is made of extracts from green coffee beans, yerba mate and green tea and vitamin B. The vitamin B components in this pill provide the body with the energy it requires. It has a few side effects like insomnia and feeling dizzy but it is safe to use. The components of this diet pill raise the metabolism rate and therefore, burning the fat in the body. They also reduce one's appetite. This pill does not also contain filters. The pills are affordable and the consumers have given positive feedback about the pill since it is effective.

In conclusion, even with the coming up of diet pills of all kinds from different manufacturers, there are still diet pills that are genuine. Therefore, a consumer should consider first getting previous reviews about the pill they want to buy to get testimonials from previous consumers. They should also check what the pills consist of and if they are safe to use for their own safety.

Active Kids – Why Parents Must Get Involved and what’s in it For You!

Dec 27, 2017

1675

Parents have different ways to raise their kids but some things cut across all parenting methods. One of them is spending time outside standard family time with the kids. It is essential for every parent to understand the necessity of spending time with their kids and the fun activities which can be done during the designated time.

Is it necessary to intentionally be involved in my child’s life?

Yes, it is. All children deserve to feel loved and appreciated, and the best way to do this is to do things together. When children feel loved, they are able to flourish and attain great heights in that comfortable environment.

The best way to understand your kids and what they are going through is to bond with them. It is easier for kids below a certain age to speak freely but no one wants to feel as if they are begging for attention. Planning events and having conversations with your children creates love and trust. This makes it easier for them to come to you for advice or another kind of help.

Some issues may not be readily voiced out, but they can be noticed under keen observation. We all understand how it would be difficult to pull this off if you only sit together during meals.

Every person who has children is charged with the responsibility of raising them to be decent and useful people in the society. Doing things together gives parents a chance to instill their values in their children. With this routine, the effect will be soft and more efficient compared to giving discipline to a child only after they have done something wrong.

This works to your advantage as well.

Aside from keeping your child safe in a free setting, it helps you get closer to your child. It feels great to be able to be your child’s parent and a friend simultaneously.

I don’t know if you know this but parents who are constantly away from their young ones have a feeling of guilt, a heavy feeling tugging on their conscience. This bonding period, no matter how short, wards off this feeling.

It’s fun and educational. Looking at things from a child’s point of view gives you a fresh perspective on life and also makes it possible to learn new things.

How to make the best of these moments?

It is of no benefit to your loved one if you set aside time and have them running tedious chores or watching old movie clips. In order to ensure that the experience is enjoyable (and hopefully memorable), ask the kids’ opinion on what they would like to do on your day together.

The younger kids are more often ready with a list full of activities to do with mummy or daddy (or both parents). I once had my nephew ask me to go with them and watch cars being repaired because his mother had refused (odd, right?). Agreeing to events which may not necessarily be interesting to you goes a long way to strengthening the friendship between the both of you.

Nonetheless, do not agree to something that could possibly bore you into a coma. It is better to ask your child to compromise than let them see that you aren’t enjoying yourself.

Teenagers might hold back when you seek their advice on such matters. Most of them like to keep to themselves as they edge closer to adulthood but this is the stage where parental guidance is very crucial. At this point, the child is going through many changes all at once and having a parent “on their side” helps shape them into responsible adults.

A proven way to bond with your kids is using their hobbies. It makes it easier for the teenagers to be comfortable with their parents while doing something they enjoy.

If they like a particular sport you can watch a game or better yet, participate in one. I cannot count the number of times I have heard of dads playing baseball with their sons. For those who enjoy making delicacies, you can Google an easy recipe and make the meal together. A friend of mine plays ukulele professionally, and it all started with her playing it as a child with her mum on the weekends.

Whichever way you decide to bond with your children, ensure it is fun and beneficial to the both of you. For the best results be creative and put time into planning these activities.

Pterostilbene: Wonder Antioxidant to Improve Cognitive Function and General Health

Dec 24, 2017

1964

Taking quality�supplements that boost your health�is one of the greatest favors you can do to your body and mind. Pterostilbene is one such supplement, a very beneficial antioxidant found in blueberries, grapes leaves, vines and almonds. Its chemical formula is identical to that of Resveratrol, also a beneficial compound found in wine and grape seeds. Pterostilbene is associated with reduced glucose and cholesterol, enhanced cognition and enhanced insulin sensitivity. Following, we are going to look at this wonder antioxidant in more detail.

Now, one of the main�differences between Pterostilbene and resveratrol�is that the former is bioavailable. In addition, since its half-life is less than 105 minutes, it can easily be transported into your brain cells when taken as a supplement. The supplement also features anti-viral, anti-inflammatory and anti-oxidant properties which make it very effective.

Benefits of Pterostilbene for your Cognitive function and General Health

Counter Most Brain Related Conditions

Life can become quite challenging as we approach our sunset years. Besides the graying hair, forgetfulness can be a ceaseless reminder that you are actually not getting any younger. As you get old, it becomes a bit hard for the brain to actuate tissue growth. And as a result, the tissues become chronically inflamed and rigid making it harder for you to create or access memories. Fortunately,�taking Pterostilbene�supplements can help significantly.

Pterostilbene will help�you with your formation abilities as well as to create or retain your memories even as you age as it helps your brain stimulate tissue growth. It is highly recommended that you combine the supplement with other memory enhancing supplements such as Alpa-GPC or Citocoline for optimal results.

Regulates Glucose and Cholesterol

Pterostilbene is also responsible for the production of essential enzymes that control glucose and cholesterol levels in the�body.it�is also able to reduce blood sugar levels as well as reduce skyrocketing cholesterol levels. All these effects are very crucial for your cardiovascular health as they counter hardening of arteries.

Enhanced GABA activity

Studies have also shown that�Pterostilbene can considerably enhance the activities of GABA�(Gamma-Amino butyric Acid), a calming neurotransmitter. This usually results in improved memory processing and motor learning.

Conclusion

Taking Pterostilbene supplements regularly will not only enhance your cardiovascular health and regulate loss of dopamine in your body, but it will also combat major triggers of age related cognitive decline. In addition, the antioxidant has few side effects as they are usually naturally processed. Finally, when buying Pterostilbene, make sure it is pure. Check if there are any additives (that most manufacturers use when preparing supplements) and if there are, just look for a different product.

Why Use Saliva For Hormone Testing ?

Dec 22, 2017

1936

Did you know there are close to 100 different hormones in the human body?� The complex process of balancing these different hormones and ensuring the body functions as it should is effectively controlled by your brain, although there are many processes which are largely autonomous.

There are times in life when the hormones become imbalanced. In women the decrease of estrogen and the ability to become pregnant happens in their 40's or 50's. During this stage hormones can vary significantly from their usual levels.

Men on the other hand will experience a gradual decrease of hormones, particularly testosterone, from the age of 30. This is a more gradual effect.

There are also times when your hormones are too high or low because of illness or other issues. This is why it is important to have regular hormone testing completed. You can find out all about the testing procedure if you click here.

Why Saliva?

There are several ways to collect fluid samples and assess them for hormone levels and even toxins. Saliva is one, blood is another and even your urine can be tested. However, saliva is the preferred method for these reasons:

Accuracy

Tests are designed to study the amount of hormones available in your body for use by your organs. If you test the blood the result will vary according to where it is in your body and which organs have used the hormones.

In contrast saliva contains steroid hormones which, thanks to a chemical process, are effectively unavailable to the body. This means you will have a highly accurate test.

Convenience

It is very easy to spit into a tube; this can be done at the doctor's surgery, at home or anywhere else. It takes just a few seconds, you can then seal the saliva into the tube and drop it off or even post it to the right address.

Not only does salvia keep well without being kept cool, it is also exceptionally easy to provide a sample at exactly the same time every day. This is important as daily changes can make a significant impact on the treatment you receive.

Insurance

If you have medical insurance you will almost certainly find that it covers the cost of hormone testing via saliva. If you need a multitude of tests this could save you a huge amount� of money; the insurance company will pay for it all.

This is not always the case with other hormone tests; it will depend on the reason for the test.

Relevance

Hormones in your saliva are currently active in your body and this is important. It is possible that you have stores or a specific hormone which you are not currently using. A test which includes these will make you appear to have elevated hormone levels. In contrast the actual test of your saliva will give a relevant reading which medical professionals can use to treat you effectively and efficiently.

You can commission your own hormone test or have one done through the doctor; they don't mind which.

4 Dangerous Things That Could Be Hiding In Your Tap Water

Dec 22, 2017

1986

In theory all tap water in Australia should be safe to drink, it is all tested according to the Australian drinking water guidelines. However, the big problem with these tests is that they are carried out at the treatment works. The pipe work between the treatment works and your home can run for miles.

There are plenty of opportunities for the water to become contaminated.

The safest way to ensure your drinking water is safe is to have an under sink water filtration system fitted. This will filter the water just before it exits your tap.

You light be surprised to realize that there are 4 particularly dangerous items within your tap water and you won't know they are there until it's too late:

Fluoride

This is actually added by many water boards to help keep your teeth healthy. This is because the effects of fluoride in the water were noticed at the turn of the 20^th century.

Unfortunately fluoride is not all good. In fact studies have shown that fluoride can reduce the IQ of children, can induce tumors and will even weaken bones. This is particularly concerning for older people who are at risk of breaking them.

Chlorine

You will already be familiar with chlorine. It is a chemical which is placed into many swimming pools to keep the water clean. It is a powerful compound as it is known to reduce the chances of you contracting typhoid, salmonellosis or a variety of other water borne bacteria.

However, as well as causing irritation to your throat, chlorine has now been linked with an increased risk of cancer. The amount which is added to tap water has also been linked with birth defects.

The reason it continues to be used is quite simple, it's the cheapest option.

Lead

Lead can dissolve in water and when it does so it leaves no trace of its presence. It will not change the color or the taste of the water; the only way to know if it is there is to test the liquid in the lab.

Unfortunately lead piping was the preferred choice for many older plumbing systems; this means you could be exposing yourself to this deadly chemical without even knowing it.

Lead consumption has been linked with damage to the neuromuscular system. It can cause brain damage, reduction in IQ and even restricted growth.

Chromium

This heavy metal has been shown to be a contributory factor in lung cancer, kidney issues and intestinal problems. It is currently used by a variety of industries including plastics, paint and even steel.

The issue can arise when this chemical leaches into the soil and then through the pipes carrying water. �The result is contaminated water and the potential for serious illness.

These are just a few of the nasty surprises waiting for you in your tap water. But, you don't need to start buying bottle water; simply add a water filtration device and you can drink safely.

Are Your Liver Enzymes Elevated?

Dec 21, 2017

2830

If you want to live a healthy, well-balanced life, take care of your liver. Your liver is one of the largest and most vital organs in your body. Of course, to do this you'll have to watch your diet and lifestyle. Drinking alcohol, eating fatty foods, and eating lots of processed food could overtax the liver. When this happens, your liver will start overproducing certain enzymes to compensate.

Time to correct those unhealthy habits. Elevate your liver health instead by following these tips.

Go on a diet plan.

Avoid any foods that can damage your liver. Eat lots of vegetables and fruits containing antioxidants and fibers. Don't neglect those leafy greens! Vegetables such as cauliflower, radishes, broccoli, and brussels sprouts are especially good at reducing elevated liver enzymes.

Ditch alcohol for good.

According to Dr. Gurunath Reddy from Txgidocs.com, an affiliate of United Surgical Partners International (USPI), the best thing you can do to help your liver's health is to quit drinking alcohol. The more you drink the harder your liver must work.

Drink more water.

Drink at least eight to ten glasses of water each day. This helps the liver flush harmful bodily toxins.

Stay aware of chemicals.

People encounter harsh chemicals every day. You'll find them in home cleaning products, paint, second-hand smoke, and more. You can't cease all contact with all toxins, but you can take steps to limit your exposure.

Check your medicine.

Medicine can damage your liver, so read all warning labels and make sure you understand them. Ask your doctor if you have any doubt about the effects of prescribed medication.

5 Ways to Ease Bunion Pain

Dec 21, 2017

2206

Are you experiencing painful sensations in your big toe? Does it seem like your big toe is starting to lean towards your other toes? Is a large bump starting to form on the side of your big toe? There is a strong possibility that you have a bunion if you answered yes to these questions.

Bunions are notorious for putting an enormous amount of pressure on the big toe. This is the primary reason why inflammation and pain occurs. Fortunately, there are some measures you can take that can help you deal with the pain. In this article, we are going to take a close look at 5 ways to ease bunion pain. They are well-known for providing comfort to people from all walks of life.

Use Ice

Ice has an impeccable reputation with foot physicians when it comes to helping their patients deal with the discomfort or pain that comes from a bunion. Simply wrap several cubes of ice in a thick paper towel or thin washcloth. Place the ice on your toe join for ten to twenty minutes. The pain or discomfort will subside when the ice constricts the blood vessels in your big toe.

Comfort Shoes

Many people get bunions because they fail to wear shoes that fit on their feet properly. To avoid the pain that comes from bunions, you should avoid wearing high-heels or tight shoes. You should wear shoes that that offer extra comfort to your feet. For instance, it's not a bad idea for you to buy a pair of medical shoes. They have special features that you cannot find in normal shoes.

Wearing high-end sneakers will also do the trick. High-end sneakers have extra padding and more space in the toe area. Their thick soles will do a wonderful job at minimizing the shock that comes from walking on hard surfaces. This is what your bunion feet need.

Bunion Ointment and Cream

Besides oral medicines, you can use bunion ointment or cream to ease the pain. You can find bunion ointment or cream at your local drug store. Luckily, you don't need a prescription to buy it. Just ask your pharmacist to point out the ointment or cream that offers the best results. They will be more than happy to help you.

Foot Gymnastics

Foot gymnastics is where you take your feet through a series of exercises that counteract bunion forming forces. Grabbing small objects with your toes and spreading your toes apart will encourage more blood flow into your toes. These exercises will keep your toes flexible and supple.

Oral Medication

Oral medication can knock out bunion pain within minutes. In most cases, you will have to see your physician to get oral medication for your discomfort. Make certain you follow the medication's instructions carefully.

Dealing with bunion pain is difficult for everyone. Unfortunately, the discomfort or pain can surface anytime during the day. You can ease bunion pain if you take heed to the tips listed above. They are known for providing exceptional results.

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