diet oil

10 simple ways to use less oil

           This entry comes by popular request. A lot of people have been asking what they can do to use less oil, and reduce demand for the sticky stuff ruining beaches everywhere. Here's my top ten, feel free to add to it in comments:

1. Carpool, cycle or use public transport to go to work.

2. Choose, when possible, products packaged without plastic and recycle or re-use containers.

3. Buy organic fruits and vegetables (fertilisers and pesticides are based on oil more often than not).

4. Buy beauty products (shampoo, soap, make-up) based on natural ingredients, not oil.

5. Choose when possible locally produced, seasonal products (less transport involved).

6. Buy clothes made out of organic cotton or hemp - not from oil derivatives.

7. Use non-disposable items in picnics and summer festivals.

8. Quit bottled water.

9. Fly less.

10. Demand that your government encourage renewable energy instead of subsidizing oil.

Read More

diet salt

Sodium: How to tame your salt habit

 

Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium. By Mayo Clinic Staff

          If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems.

You probably aren't even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods contain sodium.

See how sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much do you need?

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian.

Sodium: What are the major dietary sources?

The average American gets about 3,400 mg of sodium a day — much more than recommended. Here are the main sources of sodium in a typical diet:

• Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
• Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
• In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

• .

  Tips for cutting back on sodium

           Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:
  
• Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher.
• Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium." Better yet, buy plain whole-grain rice and pasta instead of ones that have added seasonings.
• Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
• Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
• Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. Sea salt, however, isn't a good substitute. It has about the same amount of sodium as table salt.
• Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Sodium: Be a savvy shopper

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 600 mg of sodium, and even a slice of whole-wheat bread contains about 100 mg of sodium.

So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:

• Monosodium glutamate (MSG)
• Baking soda (also called sodium bicarbonate)
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium citrate
• Sodium nitrite

Try to avoid products with more than 200 mg of sodium per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label.

Sodium: More tips to cut back

The supermarket is full of foods labeled "reduced sodium" or "light in sodium." But don't assume that means they're low in sodium. For example, a can of chicken noodle soup that claims to have 25 percent less sodium still has a whopping 524 mg in 1 cup. It's only lower in salt compared with regular chicken noodle soup that has more than 790 mg of sodium in a cup.

Here's a rundown on common sodium claims and what they really mean:

• Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
• Very low sodium. Each serving contains 35 mg of sodium or less.
• Low sodium. Each serving contains 140 mg of sodium or less.
• Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.
• Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.
• Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

Go low and take it slow

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust.

After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

•  

Read More

diet sugar

10 Easy Ways to Slash Sugar from Your Diet

Cut the sweetness

            You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn't mean sugar's absent from your diet. You're likely eating sugar throughout the day without even realizing it, says Amari Thomsen, RD, owner of Chicago-based nutrition consulting practice Eat Chic Chicago. Sugar is added to foods that don't even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we're talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips. 

Read food labels

          You'll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. "Even things that you don't think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar," says Diane Sanfilippo, certified nutrition consultant and author of The 21 Day Sugar Detox. Ingredients are listed in order of how much exists in the product, so if sugar's near the top, that's a red flag.

 

Learn sugar's aliases

           When you read food labels, you'll need to look for more than just the word "sugar." Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in "-ose"), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it's an indication that the food is less healthy than you may think. 

uy unsweetened

           Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled "no added sugar" or "unsweetened." You'll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Don't go cold turkey

          Going cold turkey on sugar isn't realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit. 

Think protein and fat

           Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple, suggests Thomsen.) Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar, adds Sanfilippo. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil. 

Never go fake

            When you're reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. "These can mess up your taste for sweet," says Sanfilippo. "When you eat something sweet, your body expects calories and nutrition, but artificial sugars don't give your body those things." That may be why fake sugars are associated with weight gain—not loss, according to a 2010 review in the Yale Journal of Biology and Medicine. 

Add more flavor

           Sanfilippo loves using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite. 

Don't drink it

            Avoiding soda is a good idea, but that's not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more of the sweet stuff than you're supposed to have in an entire day. Case in point: "enhanced" waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small). 

Enjoy dessert

            You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat, Thomsen suggests. 

Stick with it!

At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You'll notice the natural sweetness in fruits and vegetables—and yep, they'll taste better, too. 

 

Read More

diet msg

5 Things You Need to Know About MSG-Free Diet !

What is MSG?

            Monosodium glutamate is more commonly known as MSG. It is free glutamic acid, or free glutamate, that occurs in food as a result of processing when proteins break down. Traditionally, it is associated with Asian cuisine, like Chinese food, but is actually a very common food additive in a range of foods, including most processed foods, marketed as a flavor enhancer. It is purposefully produced by fermentation of starch, sugar beets, sugar cane and molasses, but, again, naturally occurs in many processed foods.

Benefits of an MSG-free diet

            Converting to an MSG-free diet may have many benefits. MSG can result in side effects from mild headaches and indigestion to chronic migraines, depression, obesity and possibly even seizures by over stimulating brain neurons. By eliminating sources of MSG from your diet, what you may give up in taste you make up for in physical and mental health improvements.

Common Sources of MSG

             Eliminating MSG from your diet may seem like a simple enough task, right? First, try to avoid eating out, as many restaurant foods (not just Chinese) have hidden sources of MSG. Second, start bringing your glasses to the grocery store and start checking ingredients labels. Ingredients that always indicate the presence of MSG include monosodium glutamate, monopotassium glutamate, yeast extract, hydrolyzed protein, hydrolyzed corn gluten, glutamic acid, calcium caseinate, sodium caseinate, yeast food, yeast nutrient, gelatin, textured protein, autolyzed yeast and natrium glutamate. If you still aren't sure, a good rule of thumb is to avoid convenience or processed foods.

Hidden Sources of MSG

            Eliminating MSG from your diet may not be so simple, though. There are many "hidden" sources of MSG that make it difficult to maintain a truly MSG-free diet. Citric acid, for example, is often a source of free glutamic acid (MSG) due to the way it is processed. A quick look at supermarket labels reveals frequent use of citric acid, even though the same labels may not explicitly include monosodium glutamate. Labels such as "All Natural,""Organic" and even "No Added MSG" may also be misleading, as MSG is technically a naturally occurring amino acid, and, therefore, may still be found in such products. Foods and ingredients that often (but not always) indicate the presence of MSG include generic "seasoning" and "flavors" labels (even "natural flavors"); bouillon, broth and stock, whey proteins; soy products (soy sauce, soy protein, soy lecithin), malt, pectin, anything with "enzyme modified" or "enzyme added" and milk solids. Finally, food may have been sprayed with products containing MSG, so be sure to thoroughly wash your produce.

Beyond the Diet

             So you have been avoiding restaurants and processed foods and have been selecting and preparing your fresh foods carefully, but you are still experiencing side effects similar to MSG. You may need to look for other sources of MSG and evaluate daily habits that potentially aggravate the effects of MSG. An MSG-free diet may need to expand beyond food and beverages. MSG may even be found in shampoos, conditioners, soaps and cosmetics, thereby absorbed through your skin. Look for the words "hydrolyzed,""amino acids" and "protein." Also, your tolerance for MSG may be lowered by intense exercise or consumption of alcohol before, during or after MSG consumption.

Read More

yoga

              Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills (plus recommended poses for each one!)

1. Boost Immunity

              A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier, a yoga teacher of 18 years and owner of Yogapata in Connecticut. “As you breathe better, move better and circulate better, all the other organs function better.”

Strike a Pose: Sun Salutation (Surya Namaskar)
           This sequence of eight poses performed in a row can be found in almost any yoga class. It creates great circulation and tone, plus sweat, says Bleier. This video breaks down each posture one by one.

2. Ease Migraines

              Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

Strike a Pose: Bridge Pose (Setu Bandha Sarvangasana)
              Lie on your back with your knees bent and your feet hip-distance apart on the floor. With your hands resting on the floor, begin to press down into your legs and draw your hips toward the sky. The key, Bleier says, is to keep your shoulders in line with the base of your neck, moving the back of the shoulders together so the shoulder blades are close. Lift your chest towards your chin and your chin away from your chest, so the upper trapezius muscles flow away from the head.

3. Boost Sexual Performance

                Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

Strike a Pose: Bound Angle Pose (Baddha Konasana)
            Sit with your feet together and your knees bent and reaching toward the floor. Slowly fold over your feet while trying to bring your knees closer to the ground while moving the groin back and engaging the pelvic floor muscles. “It’s a great hip opener, plus the pelvic floor engagement tones the muscles for orgasm,” says Bleier.

4. Sleep Better

             Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

Strike a Pose: Corpse Pose (Savasana) with Diaphragmatic Breathing
             Savasana is the final pose in a yoga class and is meant to restore the body. Lay on your back with your legs slightly apart and your arms extended at your side and your hands on your belly. Inhale and exhale through your nose, follow the breath and feel the belly rise and fall under your hands. The breath, muscles, and mind should be completely relaxed.

5. Fight Food Cravings

          

              Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Strike a Pose: Meditation
             Sit or lay in any comfortable position and bring attention to the natural breath moving in and out through your nose. Next, bring attention to the triangular area around the tip of your nose and upper lip, paying attention to your breath hitting this space as you exhale, the temperature of your breath, and which nostril you’re breathing through. Try this for two minutes, working up to five or more. “The key is to try and be still and focus just on the breath,” Bleier says. “No moving, no reacting, just stay present.”

Read More

gymnastic

What Are the Health Benefits of Gymnastics?

           Gymnastics is a sport of dedication, athleticism and determination. Gymnasts train hard in order to maintain their strength, balance and flexibility. Gymnasts not only reap the rewards of winning competitions, but they reap benefits for physical and mental health.

Exercise Recommendations

          Participation in gymnastics helps meet the exercise recommendations set forth by the American Heart Association. The American Heart Association recommends children participate in 60 minutes of physical activity per day. Adults age 18 and over should participate in 30 minutes of exercise at least five days per week. Activities should be moderately intense meaning exercise should cause the participant to break a sweat and elevate their heart rate. Gymnastics is considered moderately intense physical activity.

Increased Self-Esteem

            A study conducted by researchers at the Robert Wood Johnson Medical School have indicated that children who participate in physical activity, including gymnastics, are likely to have better self-esteem and self-efficacy. Gymnasts also learn how to be part of a team and take instructions from others at an early age. This helps prepare them to be successful in school and grow to be successful and responsible adults.

Disease Prevention

           Participation in gymnastics can help maintain a healthy body, which is key to preventing numerous health ailments. Conditions include asthma, cancer, obesity, heart disease and diabetes. Being involved in gymnastics helps encourage a healthy lifestyle including regular physical activity and eating a well balanced diet. Gymnastics helps promote a healthy heart, lungs, muscles and bones.

• 
  

Lifestyle Choices

            Gymnasts lead a busy lifestyle, which reduces the likelihood of a gymnast becoming involved in crime, drugs and alcohol use. Gymnasts learn how to make positive and healthy life choices. Gymnasts are taught at an early age that making poor choices can have a negative affect on their gymnastics careers as well as with their overall health. Involvement with negative behavior and substance abuse can shatter the hopes and dreams of a gymnast.

Flexibility

             Flexibility is an important part of being a gymnast. Flexibility allows gymnasts to flip, jump and maneuver their bodies in a variety of different ways. It is also essential for maintaining a full range of motion as young gymnasts age. Flexibility is also important for preventing injuries, such as strains and muscle tears.

Strong, Healthy Bones

             Participation in weight bearing activities -- including gymnastics -- can develop strong, healthy bones. The Centers for Disease Control and Prevention indicates that weight bearing exercises help promote bone density. Increased bone density is important for helping young individuals grow. As a gymnast ages, they are likely to experience a decrease in bone mass every year. Building strong, healthy bones while young can help reduce the risks of developing osteoporosis later on in life.

Read More

         

         Swimming is one of the most popular sports in Australia. Our nation is surrounded by water and swimming is one of our great passions. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.

Swimming for recreation

        Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle.

Competitive swimming

        Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in competition swimming can vary from 50 metres in a pool to much further distances in open water.

Health benefits of swimming

       Swimming is a great workout because you need to move your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

• keeps your heart rate up but takes some of the impact stress off your body
• builds endurance, muscle strength and cardiovascular fitness
• helps maintain a healthy weight, healthy heart and lungs
• tones muscles and builds strength
• provides an all-over body workout, as nearly all of your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:

• being a relaxing and peaceful form of exercise
• alleviating stress
• improving coordination, balance and posture
• improving flexibility
• providing good low-impact therapy for some injuries and conditions
• providing a pleasant way to cool down on a hot day
• being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure that the environment you choose to swim in is safe.

Getting started with swimming

       Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles.

Some general tips for swimming

Before you dive in:

• Make sure you know how to swim.
• Choose a safe environment.
• Warm up and stretch your muscles and joints before entering the water.
• Have plenty of fluids on hand and drink regularly.
• Don’t overdo it if you’re just starting out.
• See your doctor if you haven’t exercised for a long time

Read More