Confusion about eating or not eating some common foods (nuts, pasta, bread, chocolate & eggs)

Eating or not eating common foods -

In this new article you will see why there is misconception about some daily food e.g. nuts, pasta, bread, chocolate & eggs. After this article you will learn some different information about these foods.

 

1.-Eating bread is bad or good?

Why Bread is bad?

 Bread is fattening – just empty carbohydrates promoting insulin production, which in turn results in weight gain.

Why bread is good?

Not all breads are created equal. Although most are low in fat and calories, whole grain varieties offer more nutrients like vitamin E, folate and magnesium. They also offer more taste than plain old white bread, and the plentiful fiber not only fills you up but can decrease the risk of heart disease.

Of course, no matter what type of bread you choose the health benefits take a nose dive if your slices are smothered with butter. To make sure you’re buying 100 % whole-grain bread, not white dough browned up with molasses or caramel coloring, read the ingredients: The word whole should precede the first ingredient listed, as in whole wheat, not just wheat.

 

2. -Eat or not to eat Chocolate

 

Why Bad

Chocolate is a treat for kids and a guilty pleasure for adults. And from a nutritional standpoint, chocolate is nothing more than a fat- and calorie-laden dessert.

Why good to eat

Food scientists have found that cocoa (which is chocolate, minus the sugar and milk) has nearly twice the cancer-fighting antioxidants of red wine and up to three times those found in green tea. However, that milk chocolate Hershey bar doesn’t necessarily make the cut as health food. Dark chocolate with concentrated cocoa is the most beneficial.

Although sweet, delicious chocolate can be a rich source of antioxidants, the health benefits come at a caloric price. The popular milk- and dark-chocolate candy stuffs about 150 calories into each ounce – the equivalent of about six chocolate kisses. So, consider chocolate a double-edged treat, and eat it as an occasional goody but not as a replacement for healthier foods like fruits, vegetables and whole grains.

3. - .Eating Eggs bad or good?

 

Why bad?

Eggs should be avoided because of their high cholesterol content, which can up the risk of heart disease.

Why good?

Eggs are an economical source of protein, and they’re easy to prepare. The American Heart Association, however, recommends that healthy Americans limit their pleasure to three or four egg yolks a week, holding their daily total of cholesterol below 300 milligrams. The fat and cholesterol is found in the yolks, not the whites: Each yolk has a whopping 212 milligrams of cholesterol. If you want to reduce dietary cholesterol, substitute one egg plus two egg whites for every two whole eggs in your recipes.

The whites are excellent sources of protein and riboflavin, a B-vitamin that keeps our skin and hair healthy. The yolks are a good source of protein; iron; vitamins A and D; choline, a natural antioxidant; and phosphorus, an essential mineral for energy and strong bones.

4. - Eating Rice and Pasta good or bad

 

 

Why Rice and Pasta is bad?

Bad Rap: Carbs are bad, and both rice and pasta are fattening.

Why Rice and Pasta is good?

Too many calories from any source – carbohydrate, fat or protein – get stored as body fat. But whole-grain rice and pasta – brown rice, 100% whole-wheat pasta and bulgur, for example – are good sources of filling fiber lacking in many American diets. Fiber found in whole grains can also help lower cholesterol and aid in digestive health. And the American Heart Association recommends that at least half of grain intake come from whole-grain foods.

But, in fact, research has shown that most Americans eat less than one serving of whole grains a day, two shy of what most nutritionists recommend. That is a shame because whole grains are also a terrific source of B vitamins, vitamin E, protein, magnesium, and iron. A whole grain is made of three parts: the bran, germ, and endosperm. Unlike whole grains, refined grains are missing the bran and germ, meaning virtually all the fiber and nutrients are lost while the calories remain.

5.-Eating nuts good or bad

Why Bad?

Nuts are cholesterol-rich and unhealthy, and they make us fat.

Why nuts are good?

If you’ve been longing to nibble on nuts, go right ahead. Most medical experts agree that eating a small handful of nuts every day is a healthy habit. After reviewing more than 15 major studies, researchers from Pennsylvania State University-University Park concluded that eating an ounce of nuts more than five times a week could reduce the risk of heart disease by 25-39%.

 

Although the total fat content of nuts is high, they are rich in monounsaturated fat, which can help lower LDL (or bad, cholesterol) and blood pressure and protect against clogged arteries. And nuts are a great source of protein, especially the amino acid arginine. Various types of nuts have specific health benefits as well. Walnuts, for example, offer heart-healthy omega-3 fatty acids. Peanuts have folate, a B-vitamin essential for the healthy development of fetuses and red blood cells. Almonds are rich in vitamin E

Three Prong healthy approach when working in your home or office desk

Wow- Three Prong healthy approach when working in your desk -

Here are three ways you can keep you fit when working with computers in your desk.

1. Doing more Stretching Exercises

2. Using Shortcut Keys

3. Try Dynamic Sitting Posture

First part- Doing more simple Stretching Exercises

Eyes

• Close your eyes, cup your hands, and place them over your closed eyes.

• Look away from your computer screen and focus on a distant object.

• Look up, down and side to side without moving your head.

• 20/20/20: every 20 minutes look 20 feet away for 20 seconds

Neck

• Tuck your chin in, keeping your head and ears level. Next, come back to your start/natural position. You should not experience any pain. Repeat three times.

• Shrug your shoulders, raising them for a count of three, then lowering them. Rotate your shoulders backwards, arms relaxed at your sides. Repeat three times.

Shoulders

• Squeeze your shoulder blades with your elbows lifted away from your body. Imagine you have a pencil between your shoulder blades and are trying to trap it and then release it.

Upper Back

• Hold your arms straight in front of you and stretch them forward. Raise your arms above your shoulders and stretch them upwards.

• Sit relaxed, feet flat on the floor. Imagine a cable attached to the top of your head pulling you up. Hold for a count of three then relax. Repeat three times.

Lower Back

• Place your hands on the back of your hips.

• Arch your back slightly. Hold for a count of three then relax. Repeat three times.

Wrist and Hands

• Clench your fists, then release them, spreading out your fingers. Hold each position for a count of three.

• In a sitting or standing position, drop your arms to your side. Gently shake out your arms and hands.

Lower Limbs

• Lift your lower leg from a seated posture, leaving your knee bent slightly. Rotate your ankles slowly. Point your toes and then pull them toward your shin.

• Stand up and take a short walk.

 2nd part- Using more Shortcut Keys all time

In order to reduce the risk factors often associated with mouse use, it is recommended to use the keyboard’s shortcut keys as often as possible. Shortcut key commands vary depending on the software used.

To print a list of shortcut keys, follow the commands listed below:

For Microsoft Word© Users:

1. On the View menu, point to Macro, and then click on View Macros

2. In the Macros in box, click Word commands

3. In the Macro name box, click List Commands

4. Click Run

5. In the List Commands dialog box, click Current menu and keyboard settings

6. Click OK

7. On the File menu, click Print

 

 3rd Part-Dynamic Sitting Posture

No single sitting posture can remain comfortable if maintained for long periods of time. Movement is important for minimizing fatigue and static effort of the muscles.

A. Neck is in a neutral position with the top line of text slightly below eye level;

B. Upper arm s hanging vertically, with the forearms horizontal and elbows close to the body;

C. No bending of the wrists and fingers falling naturally downward. The employee should move the mouse with a full arm movement, keeping the wrist straight and in line with his/her shoulder;

D. A back angle of 110° to 130° when keyboarding and an erect or upright spine, when writing;

E. Thighs approximately in a horizontal position and the lower legs vertical; the seat height should be at, or a little below, the popliteal (knee) height of the employee;

F. Feet well supported on the floor or footrest

Some stay slim foods that might surprise you

There are tons of yummy foods that will actually help you lose weight, rather than sabotaging your efforts. Here are three stay-slim foods that just might surprise you.

Here are some foods you must try to stay slim….

1 Try some Curry 

Do you love a great Indian or Thai curry? Good! Because those dishes are prepared with hot chili pepper, which contains a metabolism-revving ingredient called capsaicin. According to SELF contributing editor Janis Jibrin, a registered dietician, capsaicin offers a "double boost" to your weight-loss efforts. Research from Aarhus University in Denmark, published in the Journal of Biological Chemistry, shows that capsaicin consumption was associated with an increase in thermogenesis (the process by which

cells convert energy into heat), which boosts body temperature and the metabolism. "It encourages your body to burn more calories," Jibrin explains, "and, according to the research, it may also help suppress appetite."

Just make sure to steer clear of creamy curry sauces, because they can defeat the slimming components of the hot chili.

 

2.  Say more Cheese

Experts believe that although it's calorie-dense (especially full-fat cheeses), studies show that cheese-eaters tend to be thinner! As SELF previously reported, a study in The American Journal of Clinical Nutrition showed that women who ate an ounce of full-fat cheese daily gained fewer pounds over time than their less-cheesy peers. A possible explanation is that whole dairy contains conjugated linoleic acid, which may stoke your metabolism. But, keep in mind -- that's only eating one ounce -- not a lot.

Jibrin points to other studies that show consumers of ALL dairy products are thinner, which, she says, may be because of the calcium. "One theory," she says, "is that when you're deficient in calcium, your appetite increases in the hopes that if you eat more, you'll take in more calcium." Jibrin says low-fat cheeses are your best bet for weight loss. "Stick to about 2-3 ounces daily," she recommends, "and try to keep the rest of your meal low in saturated fat, which cheese is notoriously rich in."

3. Go nuts

Let's count the ways," says Jibrin. "First, relative to other foods, nuts are highly satiating, meaning you feel fuller, longer for the calories," she says. Research from the University of Barcelona, published in the American Chemical Society's Journal of Proteome Research, found that eating mixed nuts increases your serotonin levels (one of your "feel-good" neurochemicals), which improves your mood, decreases your appetite and is good for your heart!

And, a study from Purdue University, Indiana, published in the International Journal of Obesity, found that when study participants added about 500 calories' worth of peanuts to their diets, not only did they eat less at subsequent meals, but their metabolisms revved up by 11 percent. This brings us to Jibrin's second point: "Compared to other foods, nuts tend to increase calorie burn after eating them." She adds, "You don't fully absorb them, so some of the nuts leave your system -- along with their calories."

(Source- Journal of Biological Chemistry)

Avoid some exercises which harm more than benefits

Exercises we all must avoid in 2014

This is my new article on exercises. In this article you will see why we should avoid some exercises, which harm us more than give benefits. Most people believe that all exercises are good, safe and effective. After all, it's all exercise, and that has to count for something, doesn't it? The truth is that some of the machines in gyms aren't safe at all (especially for people who have common muscle, joint, and health problems). Certain exercises require a bit more know-how than the average person possesses. And other exercises are downright wastes of your time.

But before we examine some of the most controversial exercises, I want to make it clear that every exercise on this list isn't always unsafe or ineffective for everyone. What you should do—or avoid—depends on your goals, fitness level, health history, workout schedule, and other personal issues. An article like this can't replace your own efforts to identify your goals and needs. That requires you to do some research on your own, talk to your medical professional about any pain or physical limitations you have, and learn how to exercise with proper form and technique.

So what makes an exercise risky? Here are a few red flags to look out for:

Any unusual or “unnatural” movement pattern in the exercise

Any movement that causes pain or discomfort in any way

Any movement that enhances muscular imbalances those are already present

Any movement that requires joint flexibility that is above and beyond your range of motion

Any exercise with risks of injury that outweigh the potential benefit of the exercise itself

That said, the following exercises pose high risks and are generally considered contraindicated (if not controversial) by reputable fitness organizations and experts.

 

Think Twice Before Trying These 5 Moves

 

1. Squats or Leg Presses with Deep Knee Bends

Whether you’re doing basic squats on your own or using a leg press machine, it can be very dangerous to bend your knees too deeply.

The Problem

When your knees bend too deeply, your spine cannot maintain proper alignment. When that happens, the pelvis tilts and the lower back begins to take over, increasing the risk of strain to your lower back muscles or damage to spinal discs. In addition, bending your knees too deeply can injure or damage your knees, especially if you have knee problems.

The Alternatives:

Squats and leg presses are generally safe and effective when done properly. But you should never bend your knees or hips more than 90 degrees during these exercises. Here's an example of proper form when doing a leg press machine, but this can apply to squats with a barbell, and the sled machine, too.

2. Behind-the-Head Lat Pull downs

In the “old days,” people were actually taught to pull the bar behind their heads when doing a lat pull down exercise—and many people still do that today. Bad idea.

The problem? Only people with extremely flexible shoulder joints can do this behind-the-head movement safely, and even they have to be very careful about not hitting the back of their necks with the bar. In addition, almost anyone who spends their days deskbound is likely to have rounded shoulders or poor posture—a symptom of poor shoulder flexibility (among other things), making this exercise a no-no.

The Alternative:

You can still work your lats without the risk of behind-the-head pull downs by pulling the bar down in front of you. Sit with your spine straight, abs pulled in, and then lean your torso back slightly, keeping your spine straight. Pull the bar down towards your chest, but not below your collar bone.

 3. Seated Leg Extensions

 

This is a very popular exercise for targeting the muscles on the front of your thighs (quadriceps).

The Problem

This exercise poses major risks to the knees. Lifting heavy weights in this position (with all the resistance focused at your ankles), is not what the knee was designed to do. If you have any kind of knee problem, or use a too much resistance during this exercise, you can easily run into big trouble.

The Alternatives:

Simple squats and lunges, with or without added weight, will work your thigh muscles naturally, safely and effectively. If you want to expand on these exercises (to develop explosive force for sports like soccer, basketball, or volleyball, for example), try sport-specific plyometrics. If you can’t do lunges and squats because you lack the leg strength, start with simple ball squats or modified "mini" lunges, and only lower yourself part way, gradually increasing your range of motion as you get stronger.

4. Inner and Outer Thigh Machine Exercises

 

 

These machines are pretty popular in most gyms. Both involve sitting with your knees bent in front of you. The adduction machine is designed to target the muscles of the inner thighs, and the abduction machine helps target the outer thigh muscles.

The Problem

Using your inner and outer thighs to lift weight while in a seated position puts you at risk of straining these relatively small muscles and aggravating lower back and hip problems. In addition, your inner and outer thigh muscles are designed to support movement, not to be prime movers like they are in these types of exercises.

The Alternatives:

The best way to target these muscles safely is with body weight exercises, such as standing adduction, standing abduction, lying adduction and abduction exercises, Pilates exercises, or similar movements that use resistance bands or the cable cross machines. Always start with a weight you know you can handle, and add resistance gradually.

 

 5. Upright Rows

In this exercise, you stand holding a barbell or weight in the center, with hands close together, and bring your hands up under your chin.

The Problem

Upright rows are controversial because the movement can compress the nerves in the shoulder area, impinging the shoulder.

The Alternatives:

 Instead of standing to perform an upright row, try bent-over rows, bending forward 90 degrees at the hip, holding weight down beneath your shoulders with hands slightly more than shoulder width apart, then lift weight straight up towards your chest until elbows and shoulders form a straight line. You can also try front or lateral shoulder raises, using a modest weight, so that you don’t need to lean back or use momentum for assistance.

 

Multiple Sclerosis and Marijuana use

How Marijuana ease MS

•Most MS patients have muscle weakness and difficulty with balance and coordination.

•Most people experience first MS symptoms between the ages of 20 and 40.

•Initial symptoms are often blurred or double vision, red-green color distortion or blindness in one eye.

Before we see the benefits of using Marijuana for MS, let us see some more info about MS.

 

What is MS?

Multiple sclerosis, also known as MS, is a chronic disease that attacks the central nervous system, i.e. the brain, spinal cord and optic nerves. In severe cases the patient becomes paralyzed and/or blind, while in milder cases there may be numbness in the limbs. The term Multiple Sclerosis comes from the Latin multus plus plica meaning "fold", and the Greek sklerosis meaning "hardening".

With MS the central nervous system (CNS) is attacked by the person's own immune system. That is why MS is known as an auto-immune disease. Nerve fibers are surrounded by myelin, which protects them. Myelin also helps conduct electrical signals (impulses) - i.e. myelin facilitates a good flow of electricity along the nervous system from the brain. Myelin regulates a key protein involved in sending long-distant signals.

 Over 350,000 people have MS in the USA. The Cleveland Clinic says that MS-related health care costs are thought to be over $10 billion per year in the United States.

How Marijuana pills and sprays ease MS symptoms

Multiple sclerosis is characterized by disrupted communication between the brain and the body, resulting in symptoms ranging from blurred vision to muscle weakness and pain. There is no cure for the condition, and therapies have proven difficult, as many have serious side effects. But now, relief may come in the form of a medical marijuana pill.

This is according to a new guideline released from the American Academy of Neurology and published in its journal Neurology.  The guideline investigated complementary or alternative medicine therapies (CAM) for multiple sclerosis (MS). These are unconventional therapies used alongside or instead of doctor-recommended therapies.

Medical News Today recently wrote a spotlight feature focusing on symptoms and treatments for the condition to coincide with National Multiple Sclerosis Awareness Month in March. In that feature, Arney Rosenblat, associate vice president of the National Multiple Sclerosis Society, told us that though there are currently 10 disease-modifying therapies approved by the Food and Drug Administration (FDA) for MS, "there is deep unmet need for additional therapies, especially to treat progressive forms of disease for which there are few treatment options."

Marijuana treatment eases spasticity and painResearchers from the current study, led by Dr. Vijayshree Yadav of Oregon Health & Science University in Portland, focused on what impacts certain CAM therapies have on MS, including oral cannabis, medical marijuana pills, oral medical marijuana spray, ginkgo biloba, magnetic therapy, bee sting therapy, omega-3 fatty acids and reflexology. Medical marijuana taken in pill or oral spray form may ease symptoms of spasticity, pain and frequent urination in patients with MS, according to the new guideline.Regarding prevalence of CAM therapy use, Dr. Yadav says:

"Using different CAM therapies is common in 33-80% of people with MS, particularly those who are female, have higher education levels and report poorer health. People with MS should let their doctors know what types of these therapies they are taking, or thinking about taking."

The researchers note that for most of these CAM therapies, safety is not known, as there is not enough information to show whether they interact with prescription drugs for MS. However, while the latest guidelines show little evidence most CAM therapies can treat symptoms, medical marijuana pills and oral medical marijuana spray may alleviate symptoms of spasticity, pain and frequent urination in MS patients.

But before patients with the condition rush to medical marijuana dispensaries, the researchers say there is not enough evidence to show whether actually smoking marijuana helps treat symptoms. Additionally, this therapy may not reduce tremor, and the team cautions that long-term safety of using medical marijuana in pill or oral spray form is unknown. Side effects of marijuana treatment 'should be considered'As with most treatments or therapies, the researchers say marijuana in a pill or spray could cause certain side effects. The more serious ones include seizures, dizziness, thinking and memory problems, and psychological problems, such as depression. The last side effect raises concerns, as some people with MS have an increased risk for depression or suicide. As such, the team says both patients and doctors should consider the possible side effects that marijuana treatment can carry with it.

Other CAM therapies that showed some promise were ginkgo biloba - which might help reduce tiredness but not thinking or memory problems - and magnetic therapy - which may reduce tiredness but not depression. Reflexology may ease tingling, numbness and other skin sensations, while bee sting therapy and a low-fat diet with fish oil do not appear to help MS symptoms of disability, depression or tiredness. Plus, the team cautions that bee stings can cause life-threatening allergic reactions. When they investigated benefits of omega-3 fatty acids, the researchers found they do not reduce relapses, disability, tiredness or MRI brain scan lesions, and they conclude that they do not improve overall quality of life in MS patients.

(Source-Journal of Neurology)

Must follow healthy food eating guidelines for shift workers

Healthy Nutrition Guidelines for Shift Workers

If you or your family members do work in shifts they must read this article. You may find that eating well can be a real challenge. Especially during night shifts when the only food readily available may be from vending machines or fast food outlets. Yet healthy eating is vital to feeling your best, both on and off the job. Here's a look at health and nutrition issues shift workers often face and some practical tips to help you overcome common challenges.

 

Main Health issues affecting shift workers?

Eating well and being active can help you avoid or address some of the key health issues. Research shows that shift workers:

-they are at increased risk of heart disease, angina, high blood pressure and stroke;

-they often feel tired or disoriented and have trouble falling asleep or getting a good sleep. Chronic sleep deprivation is associated with being overweight, a risk to your health; and,

-they experience more digestive problems such as constipation, diarrhea, gas, heartburn and indigestion. These problems can be aggravated by poor nutrition and lack of exercise, common among shift workers.

 

Shift work and nutrition

Working shifts can affect your health by interfering with your "internal body clock", known as the circadian rhythm that functions to regulate the roughly 24 hour cycle of the human body. Working shifts can throw your circadian rhythm off. For example, your internal body clock tells your body to be awake in the daytime and asleep when it's dark. After working through the night, you may want to go to sleep just when your body thinks it's time to wake up!

Digestive processes slowdown in the evening and overnight. When this rhythm is interrupted by shift work, what you eat may be out of sync with what your body is able to process. Fats will not be cleared from the blood stream as efficiently and blood sugars will not be regulated appropriately. That is why some foods that you tolerate well during the day may trouble you if you have them late at night.

Use these simple healthy eating tips to help you feel great and stay alert at home and on the job:

 

Brown-bag it

 Packing healthy meals and snacks at home will make it easier to eat well on your shift. Include a variety of nutritious foods from all four food groups.

 

Stay hydrated

Drink plenty of water and other fluids to prevent dehydration, which can leave you feeling tired. Remember that by the time you feel thirsty you are likely already dehydrated. Keep a water bottle close by and drink regularly throughout your shift.

 

Cut down on caffeine

 Caffeine stays in your system for up to eight hours which can make it difficult to fall asleep later. It's best to have caffeinated drinks before or early in your shift. Even better, switch to decaffeinated tea or coffee and enjoy fruit juice, lower fat milk or water.

 

Eat meals according to time of day, not your shift

If you start work in the afternoon, have your main meal in the middle of the day, rather than in the middle of your shift. If you're working nights, eat your main meal before your shift starts, preferably between 5 and 7 p.m.

Go for balance

Enjoy plenty of vegetables and fruit and whole grain products. Choose lower fat milk products like skim, 1% or 2% milk and yogurt and lean meats and alternatives like boiled eggs or peanut butter. Avoid high-fat, fried or sugary foods. To prevent indigestion or 'heartburn' consume lower fat foods that are not fried or too spicy. Foods high in sugar may give you a short burst of energy, but can ultimately leave you feeling sluggish.

 

Have a light snack before bed

You can improve the quality of your sleep by not going to bed too full or too hungry. A light carbohydrate rich snack such as whole grain cereal with fruit or whole grain toast and jam are a good choice.

Stay active not lazy

Some light exercise before or midway through your shift will give you energy to finish your shift, improve your mood and help you sleep better. Do some stretches during your break or go for a brisk walk. 

Watch your portions

If you work shifts you may find yourself eating a large meal twice, first at work and then again at home. This can amount to too many calories that can lead to weight gain. If you're planning to enjoy a large meal after work, try having lighter meal or snacks at work to tide you over.

Have a late night pick-up

A snack with a little protein will provide sustained energy late at night when you start to feel tired. Try fruit with a small piece of lower fat cheese or half a small whole grain bagel with peanut butter. A late night pick-up will help keep you alert when your body is programmed for sleep.

Maintain a healthy body weight

A healthy body weight can reduce your chances of getting heart disease, diabetes and even some cancers

If you follow these tips you will have a healthy weight and longer life