The Role of Pheromones in Animals

The Role of Pheromones in Animals

Howard Ensign Evans composed that the sexual experiences of cockroaches uncover "the mystery of their achievement in keeping the world populated with their kind." Indeed, cockroaches are structurally constructed...

Howard Ensign Evans composed that the sexual experiences of cockroaches uncover "the mystery of their achievement in keeping the world populated with their kind."

To be sure, cockroaches are structurally constructed to be regenerative wunderkinder. While it is at times important for the male cockroach to have physical Contact with the female before enthusiasm for mating is started, there are examples in which the female conveys a pheromone that draws in the male regardless of the fact that he's not in her prompt region.

For instance, in the American cockroach, the female dispatches her pheromone advise the male to plan for sex. He methodologies, confronting her head-on. The two then start to touch their radio wires together in a technique Evans calls "fencing." http://solenoidrocks.com/?p=20 has a decent discourse on the profits of pheromone cologne.

Taking after a concise time of antennal foreplay, the male moves in the opposite direction of his adoration interest. He then raises his wings to discharge his own particular sex chemicals that float from the organs on his back. On the off chance that the female is still slanted to mate, she will get on the male's back and start to consume his synthetic exudate. These chemicals affect her to expect a mating carriage. When she does as such, the male unmasks his genital organs, which he useslto append himself to her. Says Evans, "She is "snared" actually for the hour or two needed for fornication."

In the creature world, the male who succeeds in his lewd gestures frequently shows the most "manly" attributes. In the Tanzanian backwoods cockroach, this can jump out at a substance extrembut it doesn't promise essentially that the fellow will get the young lady. College of Kentucky entomologists found that some male cockroaches of this species discharge high amassings of a pheromone part that places them in control and sends the resigned guys, whose amount of the pheromone chemicals not as strong, far down the stepping stool of predominance. At the point when in the organization of compliant guys, the prevailing cockroaches will kick, chomp, and run into them in endeavors to thump them over.

The researchers considered the atomic structure of the pheromone being referred to and observed that it is made out of three separate chemicals: two that prompt forceful conduct and one that is in charge of easygoing conduct, or "cowering," as the entomologists depict it. At the point when the "prevailing" pheromones were put on the leaders of the accommodating guys, they, as well, got to be forceful and harassing. Yet, the thing to ask is this: How may the male cockroach advantage at all from a "stooping" pheromone? One hypothesis is that the females are put off by male spooks, despite the fact that they show the generally alluring manly qualities, and that the cowering pheromone serves to temper that conduct, which the females see as perilous to themselves and to their kinfolk.

Hamster Dances

The male brilliant hamster won't mate in the event that he can't recognize the pheromones from the female of his species. A progression of compound exchanges must happen before mating starts. Initially, the fe- male in high temperature will emanate a pheromone declaring she is prepared to mate. Accordingly, the male welcomes the female by sniffing the aroma organs on her head. She starts to warm up into a carriage that shows her expectation to submit.

Taking after the fernale's "yes" flag, the male will begin to lick her ank; in doing as such, he homes in on an alternate fragrance organ found as an afterthought of her body. From that point, he moves to her back, as yet licking and sniffing. Just once he distinguishes the exceptional pheromone that guides him to mount her does he do as such.

Plume Pigs

The porcupine (its name signifies "plume pig"), with its about thirty thousand plumes, has maybe the best physical drawback in the courting custom. At the same time the porcupine, one of North America's biggest rodents, makes great utilization of its pheromones by making pee a vital part of its adoration diversion.

5 Tips For Healthy Skin

5 Tips For Healthy Skin

Don't have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 2 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health.

Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

Eat Healthy Outside Home

Eat Healthy Outside Home

You can in any case consume sound while you are far from home by adhering to your good dieting arrangement which will permit you to still appreciate some exceptional treats at supper time so you won't feel denied. 

We all affection to go on an excursion and when we are on a good dieting arrangement, we think about how we will have the capacity to stick to it while we are far from our homes. This is not an authentic motivation to scrap your adhering to a good diet propensities as there are ways that you can hold your consuming under control and still have fun and stay on track while you are on an excursion. I don't feel that anybody needs to return home to find that they have put on 3 or 4 additional pounds of weight. Here are a couple of thoughts that will help you to consume solid while in the meantime not feel like you are being apportioned. 

Don't squander calories on things, for example, salty potato chips at the airplane terminals or a donut at the neighborhood coffeehouse when you are voyaging. Pack solid snacks and bring them with you or buy them when you arrive and that way when you get ravenous or a nourishment wanting, you will have something beneficial to hold you over until the following supper. By consuming solid snacks, you will abandon yourself the choice of having something exceptional for supper or pastry. 

It is an unavoidable truth that when you are flying out, you will be consuming in restaurants and this is a piece of the experience and the good times. The issue is that most restaurants serve colossal servings that are stuffed with fat and calories that you would not typically get on the off chance that you were cooking at home. As opposed to restricting yourself to arrangement mixed greens, impart your feast to an alternate individual from your traveling gathering. You may in any case wind up consuming sustenance that is not that sound for you, however at any rate you won't be consuming the whole serving yourself. 

Make beyond any doubt that you go simple on the liquor as devouring an excess of beverages will enormously expand your day by day calorie admission. A beverage like a fantastic margarita will contain a few hundred calories. One of your best alternatives is to attempt to constrain yourself to a mixed drink each other day while you are traveling. In the event that you basically and emphatically need to have a drink every single day, cutoff your utilization to one and switch from a mixed drink to wine or a light brew. You ought to still drink a lot of water much the same as when you are home to keep your body hydrated and to check sustenance yearnings. 

It is likewise a smart thought to part pastries much the same as we talked about part dinners prior. That way, you can at present have a bit of the pie and consume it to and not over enjoy or get the inclination that you are being denied of an uncommon treat or prize. 

Attempt to evade fast food restaurants on the off chance that you can. This is an extremely troublesome errand as they are all around that you are the point at which you are voyaging. On the off chance that you are in a hustle or have constrained choices, they can be extremely advantageous and enticing to utilize. You ought to attempt to plan ahead if conceivable. In the event that you are voyaging cross- nation, pack products of the soil in your cooler. On the off chance that you are flying, you can simply discover a store that offers organic product , yogurt or bundled greens. By settling on keen decisions on normal suppers, you will have the capacity to rampage spend a little with supper or sweet. 

Kindly recollect that simply in light of the fact that you are going on a get-away, you don't have to toss your good dieting propensities to the side of the street. By consuming solid more often than not, you won't feel remorseful when you remunerate yourself at supper. 

I trust that you delighted in this article and on the off chance that you would like some awesome data to help you carry on with a long and solid life, please visit my consuming sound site where you will discover some extraordinary free tips to help you carry on with a long and solid life.

Meal Planning

Meal Planning

Meal planning involves learning how to choose foods and eating the appropriate amounts. The so,called diabetic diet is no different from the diet that all people ought to be eating.

It includes plenty of fruits and vegetables; lean meat, chicken, and fish; whole,grain breads and cereals; and low, fat dairy products. The recommended proportions are 30 percent or less fat, 12 to 20 percent protein, and the rest in carbohydrates (also called simple sugars) and complex carbohydrates (such as cereals, fruits, and vegetables). The major factor in restricting simple sugars e.g., table sugar, honey, molasses is that the body is unable to get the insulin to the cells in time so that glucose [or breakdown product of sugar] can enter.) Basic Eating Guidelines Much of our life is spent in planning what to eat, preparing food, and eating food. In order for the food to be absorbed, it must be broken into tiny particles. The simpler the food item, the easier it is to absorb. In fact, a few teaspoons of honey given by mouth is absorbed almost as fast as glucose given in the vein. These tiny particles may be completely changed to glucose and have little, if any, nutritional, value, or they may contain varying amounts of protein, fat, vitamins, and minerals. Whatever the "food particle," the basic form of storage is glucose. The three basic food sources are carbohydrates for energy; protein for cellular growth and repair; and fat for heat and an alternative source of energy. All of these food sources can, to a certain extent, be changed into the carbohydrate glucose, but none of the food sources, including carbohydrates, can be changed into protein. Carbohydrates may be stored as fats (triglycerides), but fats may not be stored as carbohydrates unless they are broken down into parts that include some glucose. It is recommended that people with diabetes eat a well balanced diet of nourishing foods that have appropriate nutrients rather than simple sugars having few, if any, important nutrients. Eating the designated portions of these foods at appropriate times will help control the blood sugar level and maintain the body weight proportionate to the height of the person. Since fat contains a concentrated source of calories, it should be eaten in very limited quantities. To help maintain weight or lose it, if necessary, food intake should be distributed throughout the day into frequent small meals and snacks. This is often patterned into three meals and one or more snacks. The slowest absorbing food group, protein, should also be distributed appropriately throughout the day to sustain blood-glucose levels. To aid in digestion and the proper rate of food absorption, a high fiber content is recommended. High fiber foods include whole grain breads and cereals, fruits, and vegetables. The diabetic's diet should thus be made up of nutritious foods containing the needed vitamins and minerals, carbohydrates, proteins, and fats, accompanied by adequate water intake.

Thinking About A Pizza Diet

Thinking About A Pizza Diet

Before you make modifications to your eating regimen, you need to consider the nourishments that you appreciate the most and change them to make a wonderful and adjusted dinner. Pizza is dependably a balanced expansion to an eating regimen. 

On the off chance that a great many individuals can go on a sandwich, soup or even a yogurt eat less carbs then I can go on a pizza eating regimen right? Actually, the goal with any of those weight control plans is to go about it in the healthiest way. Along these lines, in case you're considering an eating methodology by the cut administration then you've gone to one side spot for thoughts on the most proficient method to cut the calories, the salt, the sugars, and the fat while as yet getting a charge out of each exquisite or sweet cut. 

First and foremost, you need to truly research sound substitutions that you accept that you can appreciate for the following two weeks or month, contingent on to what extent you'd like to attempt this. 

Second, you need to stock your home with the best fixings to verify that you don't waver. This could be a practical alternative for individuals who are pizza fixated and need to lose a couple of pounds. 

You comprehend that you are going to need to make substitutions concerning the cheddar and different parts. Then again, you can likewise roll out mixture and sauce improvements that will help to bring down the caloric admission while keeping it generous and fulfilling in the meantime. Along these lines, beginning with the batter, you can utilize soy flour for your mixture, blue or yellow corn batter, or an entire grain bread to guarantee that serving too. 

Next is your sauce choice. To be honest, a tomato based item is your most solid option for keeping the calories low and gloating your vegetable servings with every cut. The following segment is the cheddar. With this step you can utilize veggie cheddar, soy cheddar, or possibly a low fat choice to make a concession there. In conclusion, your fixings can incorporate vegetables, natural products, tofu, soy based meat substitute items, refried beans as your protein substitutes too. 

A key segment of any dietary changes, particularly in the matter of making modifications to your most loved sustenances is to keep up its balanced dinner status. You can do this by guaranteeing that you keep the majority of the entire grains, the servings of vegetables (and/or organic product), and dairy relying on your dietary limitations. The last venture to a pizza eating regimen is to stay mindful of allotment control, actually when you've made it a considerably healthier sustenance. So the length of you remain faithful to the substitutions and confinements, alongside numerous other sound way of life changesFree Articles, you can be well on your approach to loosing those few resolute pounds.

Ultimate Bodybuilding Diet Meal Plan

Ultimate Bodybuilding Diet Meal Plan

With this article, I just wanted to share with you one of my special bodybuilding diet meal plan that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the women constantly like to catch wind of nourishment, dinner, particularly iron pumping eating regimen arrangement, however for every one of you all out there that think consuming a mixed greens makes you to a lesser extent a man... Actually, you haven't attempted my definitive "greens on roids" yet! 

Remember that this mixed greens is not low in calories. It's not low in fat. It's not low in carbs. 

What's more figure what...that's the entire point! It's not low in anything, however it beyond any doubt as hellfire is HIGH in everything under the sun that is useful for your body... pretty much every vitamin, mineral, cell reinforcement, and phytonutrient on the planet! What's more that implies your body will get all the sustenance it needs to keep up ideal hormonal parity, capacity at its most noteworthy limit, keep your longing fulfilled for quite a long time, and keep any undesirable longings. 

Remember that last point... when you fill your body with the greater part of the supplements it needs regularly, you essentially completely wipe out yearnings! This happens on the grounds that your body is fulfilled and doesn't have to hunger for any more sustenance, in light of the fact that it has the majority of the supplements it needs. 

I've encountered this myself. Quite a while back, I used to hunger for desserts ALL THE TIME. However now that I consume the adjusted eating methodology that I do nowadays, I can't say that I've had a longing in no less than 5 years! No joke. 

Okay, here's the uncommon muscle feast arrangement formula: 

The Ultimate Muscle Salad 

approx 1-2 glasses spinach clears out 

approx 1-2 glasses blended leaf lettuce 

destroyed carrots 

1/2 of a ready avocado, diced 

2 hard bubbled eggs, diced (preferrably natural, confine free) 

3 Tbsp slashed pecans 

1/4 glass dried cranberries 

top with natively constructed dressing made of balsamic vinegar, additional virgin olive oil, and Udo's Choice Oil Blend (3/4 of aggregate fluid ought to originate from the vinegar) 

Combine it all and you've got one heavenly and strangely nutritious mixed greens. For an additional shot of cancer prevention agents, wash it all down with some custom made frosted green/white/oolong tea daintily sweetened with the regular sweetener Stevia or a little touch of crude nectar. 

Okay, now we should take a gander at the approx macronutrient breakdown: 

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650 

Presently before you toss your arms up in disdain and call me insane for prescribing such a high fat, fatty feast, remember to scale back the segment sizes for your own particular caloric objective. The allotments above are basically the parts that I utilize considering that my upkeep caloric admission is around 3000 calories/day. In the event that your upkeep is 2000 calories/day, then scale back the parts as needs be. 

Likewise, I couldn't care less about the high fat substance of this supper... since each and every gram of the fat in this supper is VERY sound... from the pecans, the olive oil, the Udo's oil, the crisp avocado... also yes, even the fat from the eggs is beneficial for you! 

What about the carbs? All things considered, out of a sum of 48 grams, you've got 12 grams of fiber. That is a really decent degree. Additionally, the sound fats and protein in this feast will back off the carb absorption, providing for you a solid glycemic reaction and relentless controlled glucose. 

Okay, so you're presumably additionally asking why there isn't a bigger measure of protein. When its all said and done, protein is extremely popular with jocks, right. That being said, really 23 grams isn't excessively shabby, particularly considering 14 grams of that originates from the exceptionally bioavailable protein from the hard bubbled eggs. Additionally consider that this dinner has a ton of solid fats, which expands the usage of your protein. This happens in light of the fact that your body does not have to utilize your protein for vitality, and can rather utilize it for muscle building or upkeep, and the majority of alternate different capacities that amino acids are required for in the body. 

In general, with this working out eating regimen supper arrangement, you've got an incredible blend of sound fats, great sinewy carbs, quality protein, and a tremendous assorted qualities of vitamins, minerals, antioxidantsArticle Search, and other follow supplements.

ACL Injuries Information

ACL Injuries Information

An anterior cruciate ligament injury is extreme stretching or tearing of the anterior cruciate ligament (ACL) in the knee. A tear may be partial or complete.

The front cruciate ligament (ACL) is most likely the most regularly harmed ligament of the knee. A front cruciate ligament, or ACL, the damage is a tear in a knee ligament, which joins the upper leg bone lower leg with the bone. The ACL is one of the fundamental ligaments of the knee, uniting the thigh bone (femur) to the tibia. The ACL amplified superiorly tibia, sidelong, and back to the incorporation on the back surface of the average of the side femoral condyle. Ladies are seven times more inclined to endure an ACL harm than their men. The reasons are perplexing. In ladies point Q (quadriceps) is higher and it has a tendency to draw the kneecap (patella) as an afterthought. Ladies are more adaptable knee.CausesYour ACL can be harmed if your knee joint is twisted retrogressive, turned, or curved side to side. The shot of harm is higher if more than one of these developments happens in the meantime. Contact (being hit by someone else or object) likewise can result in an ACL injury.An ACL damage frequently happens amid games. The damage can happen when your foot is solidly planted on the ground and a sudden power hits your knee while your leg is straight or marginally bowed. This can happen when you are altering course quickly, easing off when running, or arriving from a hop. Their hamstring muscles are by and large weaker than their quadriceps, which adds anxiety to the joint. ACL wounds happen most ordinarily in people matured 14-29 years. These years compare to a high level of physical movement. ACL wounds regularly come about because of games where the foot is planted on the ground while the leg is being contorted. The ACL might likewise get to be harmed when the knee is straightened more remote than it ordinary (hyperextended). It can likewise happen when the thigh bone is commandingly pushed over the shin bone. The fundamental indication of perpetual ACL insufficiency is the knee clasping or giving out, now and then with agony and swelling.The indications of a genuine ACL # There may be a discernable pop or break at the time of injury# Feeling of starting insecurity, may be veiled later by far reaching swelling# This damage is to a great degree excruciating, specifically promptly in the wake of managing the injury# Swelling of the knee- typically prompt and broad, yet can be insignificant or delayedTreatmentInitial treatment for an ACL harm concentrates on diminishing torment and swelling in the knee. Rest and mellow torment medicines, for example, acetaminophen (Tylenol®), can help diminish these indications. You may need to utilize props until you can stroll without a limp. Most patients are told to put a typical measure of weight down while strolling. The knee joint may need to be emptied with a needle (specified prior) to uproot any blood in the joint.Most patients get non-intrusive treatment in the wake of having an ACL harm. Advisors treat swelling and agony with the utilization of ice, electrical stimulationScience Articles, and rest periods with your leg upheld in rise

Asthma : Is There Any Cure?

Asthma : Is There Any Cure?

Asthma is Greek for "panting". Asthmatics pant during an asthma attack because their air passages, which start in the throat and end in the lungs, become narrowed and sometimes almost completely obstructed. Asthma is very common. 

Asthma is a malady that influences the breathing sections of the lungs (bronchioles). The muscles of the bronchial dividers fix, and cells in the lungs create additional bodily fluid further narrowing your aviation routes. This can result in minor wheezing to extreme trouble in relaxing. Intermittent assaults are created by an oversensitivity of the lungs and aviation routes, which blow up to specific "triggers" and get to be kindled and stoped up. These scenes may be activated by such things as introduction to an ecological stimulant (or allergen ), chilly air, activity or effort, or passionate anxiety . In youngsters, the most well-known triggers are viral sicknesses, for example, those that cause the normal cool. This aviation route narrowing reasons indications, for example, wheezing , shortness of breath , midsection snugness, and hacking , which react to bronchodilators . Between scenes, most patients feel generally okay yet can have a slight issue learning about of breath for more times of time. The indications of asthma, which can go from gentle to life debilitating, can generally be controlled with a blend of medications and ecological changes. Open consideration in the created world has as of late centered around asthma due to its quickly expanding pervasiveness , influencing up to one in four urban kids.

Asthma is an incessant ailment that influences your aviation routes. The aviation routes are the tubes that do air in and of your lungs. On the off chance that you have asthma, within dividers of your aviation routes are excited (swollen). For most children, breathing is basic: They take in through their noses or mouths and the air goes into the windpipe. From that point, it goes through the aviation routes and into the lungs. In any case for children with asthma, breathing can be a great deal more troublesome in light of the fact that their aviation routes are exceptionally touchy. In a great many people with asthma, the trouble breathing happens intermittently. When it does happen, it is known as an asthma erupt otherwise called an asthma assault, flare, scene, or intensification. Numerous individuals with asthma think about an erupt to the vibe of attempting to inhale through a straw - it feels greatly hard to get air all through their lungs. An asthma erupt can keep going for a few hours or more if an individual doesn't utilize asthma medicine. At the point when an asthma erupt is over, the individual typically feels better. Between flare-ups, an individual's breathing can appear to be totally typical, or an individual may keep on having a few manifestations, for example, hacking. Some individuals with asthma feel as though they are constantly shy of breath.

Home Remedies to Cure Asthma

1. Take 1 tsp nectar and ½ tsp cinnamon powder and blend them well before devouring.

2. Take 2 tablespoonful of new lemon juice and 1 tablespoonful of water. Rehash day and night.

3. In 1 mug of water douse 1 tsp of Fenugreek seeds overnight. Strain. Include 1 tsp of Ginger juice and 1 tsp of nectar to this. It must be devoured twice amid morning and additionally evening.

4. For individuals who are in their initial phases of asthma, a flawless home cure is to heat up 8-10 cloves of garlic in ½ container of milk and expend it amid evening.

5. Drink one glass of milk to help with the asthma .

6. Cook crisp cranberries in water then crush. Take 2-3 teaspoons a day.

7. Bubble water in a pot. Cool, Lean towards the pot with a huge towel over your head and breathe in the steam for 20 minutes.

8. Air, sun and water are likewise incredible recuperating specialists. The patient ought to sit in outside air for at some point day by day. Attempt to maintain a strategic distance from dusty spots, presentation to frosty, mental stresses and pressures.

9. Standard biting of fennel helps remove tainted mucous from the midsection. In this manner, helps in counteracting asthma assaults.

10. Bring crisp dry grapes with seeds and absorb them 150 grams of water around evening time. Uproot the seeds in the morning and bite them slowlyFree Articles, one by one. In the remaining water include a little sugar and beverage it. In a month the lungs will be reinforced and toxic squanders will be expelled from the bod

Prevent From HIV / AIDS

Prevent From HIV / AIDS

AIDS. The very sound of the word scares some, and makes other cringe. How did we let it get so far? There is no cure for very few diseases, and aids is one of them. Yet we still have unprotected sex, and we still share dirty needles. Come on! Granted, HIV/AIDS will never be a thing of the past, but we can do better in making the condition less common.

AIDS. The very sound of the word scares some, and makes other cringe. How did we let it get so far? There is no cure for very few diseases, and aids is one of them. Yet we still have unprotected sex, and we still share dirty needles. Come on! Granted, HIV/AIDS will never be a thing of the past, but we can do better in making the condition less common.

HIV/AIDS kills. In 2004, it was responsible for 3.5 million deaths globally. Thats not even the worst of it. 6.4 million people newly contracted the virus in the same year! Instead of diminishing the deadly condition, we are multiplying it. This needs to stop. It's as if 3.5 million wasn't enough dead in 2004, so we decided to boost the numbers for 2005. What are we thinking?!Mothers can share AIDS with their infants during pregnancy, childbirth, or breastfeeding, and there is no way to stop it short of not becoming pregnant. But here is the list of preventable HIV/AIDS transmissions: - Penetrative oral, vaginal, or anal sex (Unprotected) - Blood transfusion - In health care settings - Drug injectionSo if these ways are all preventable, why is HIV/AIDS still such a major problem?The human race needs to wise up, stop sharing needles, screen blood transfusions, and USE CONDOMS. Let's beat AIDS before it beats us.

What is AIDS ?

What is AIDS ?

WHAT IS AIDS ?
 Aids is a syndrome that there is no cure for. It is exchanged between bodily fluids and can be prevented. Aids is responsible for many deaths every year.

Aids stands for acquired immune deficiency syndrome. It means that it is infectious and can cause a weakened immune system and cause a group of health trouble. Aids is the final process in an infection called HIV. There is no cure for Aids at this time. It can be spread from person to person through the exchange of bodily fluid. There are ways to prevent it from spreading and things to know to keep you safe.

HIV is passed on to someone by an infected person. It can be contacted through sex, sharing needles with an infected person, being born to an infected mother or drinking breast milk from an infected person. And in very rare circumstances can HIV be transmitted through oral sex and kissing when there are deep cuts in the mouth. In the past HIV was transmitted through blood transfusions but now tests screen for it before the blood is given out to someone who needs it.

HIV can show no symptoms and not be able to be found in blood for months after being infected. That is why when a person comes to get tested for HIV they are told to come back in six months for another test just to be sure. Symptoms may first appear like a cold with things like fever, headaches, body aches, swollen glands sore tummy and joints that may last for a few weeks. This usually passes and the person goes on with their life and they may not know that this was actually the onset of HIV setting in.

A person can have HIV for up to ten years and not show any signs of it. However, the disease is still at work as it deteriorates the body over time creating a weak immune system. When HIV is first transmitted to a person, their body will make anti-bodies to fight it off. When a blood test is taken it is the anti-bodies that are shown and that tell the lab technician that HIV is present.

HIV works by destroying CD4 cells that help your immune system work. A healthy person has anywhere from 500 to 1500 of these CD4 cells. Aids is present when these cells go down to under 200 of the CD4 cells. A person can receive treatment that can slow down the process of HIV, the Antiretroviral medicine works by trying to keep some of these cells alive as long as possible.

In the 1990's Aids was the leading cause of death. Currently there is 1 to 1.2 million people infected with the virus in the USA alone. And studies show that a quarter of these people do not even know that they have it. Statistics have also revealed that 75% of people infected are men while the remaining 25% are women.

To prevent HIV and Aids it is advisable to not share needles with anyone for any reason. Keeping yourself safe might mean that you have to keep needles stocked up and to always have them with you if you feel you might be using them during the day. Another way to prevent HIV is to have you and your partner tested before becoming active. It is also healthier to have few sexual partners and use protection when you are engaging in sex or oral sex. Even one time of unprotected sex or shared needles can result in a lifetime of HIV.

HIV will eventually lead to Aids of which there is no cure for. Medicine can help to slow the process but the time span of a person infected with HIV is unknown most peak around ten years where AIDs sets in and the immune system begins to shut down. Which makes common illnesses deadly for someone with the disease.

Stop Smoking Tips

Stop Smoking Tips

Stopping smoking is not easy. Below are some tips which may help you to quit smoking. At the end of the leaflet there are details of further resources that may help.

This pamphlet is a piece of our arrangement on smoking 

Smoking - How Addicted Are You? 

Smoking and Others (Passive Smoking) 

Pregnancy and Smoking 

The Benefits of Stopping Smoking 

Tips To Help You Stop Smoking 

Bupropion (Zyban®) 

Varenicline (Champix®) 

Nicotine Replacement Therapy 

Compose a rundown of the reasons why you need to stop, and keep them with you. Allude to them when enticed to light up. 

Set a date for halting, and stop totally. (Some individuals incline toward the thought of chopping down continuously. Nonetheless, research has demonstrated that on the off chance that you smoke less cigarettes than ordinary, you are liable to smoke a greater amount of every cigarette, and nicotine levels remain almost the same. Accordingly, it is generally best to stop for the last time from a set date.) 

Tell everybody that you are surrendering smoking. Loved ones frequently give help and may help you. Smoking by others in the family makes surrendering harder. On the off chance that suitable, attempt to get other family individuals who smoke, or companions who smoke, to quit smoking in the meantime. A collaboration may be less demanding than going only it. 

Dispose of ashtrays, lighters, and all cigarettes. 

Be arranged for some withdrawal side effects. When you quit smoking, you are prone to get side effects which may include: sickness (feeling wiped out), migraines, uneasiness, peevishness, wanting, and simply feeling terrible. These indications are created by the absence of nicotine that your body has been utilized to. They have a tendency to crest following 12-24 hours, and afterward slowly ease more than 2-4 weeks. 

Foresee a hack. It is ordinary for a smoker's hack to deteriorate when you quit smoking (as the aviation routes "return to life"). Numerous individuals say that this exacerbates them feel for some time in the wake of ceasing smoking and makes them enticed to restart smoking. Oppose this allurement! The hack typically slowly facilitates. 

Be mindful of circumstances in which you are well on the way to need to smoke. Specifically, drinking liquor is regularly connected with fizzling trying to quit smoking. You ought to consider not drinking much liquor in the initial couple of weeks in the wake of ceasing smoking. Take a stab at changing your normal for the initial couple of weeks. Case in point, don't go to the pub for some time if that is an enticing spot to smoke and beverage liquor. Additionally, if drinking tea and espresso are troublesome times, have a go at drinking mostly natural product juice and a lot of water. 

Take without rushing too much. Separate every fruitful day on a datebook. Take a gander at it when you feel enticed to smoke, and let yourself know that you would prefer not to start from the very beginning once more. 

Be certain. You can tell individuals that you don't smoke. You will smell better. After a couple of weeks you ought to feel better, taste your nourishment more, and hack less. You will have more cash. Maybe set away the cash, which you would have spent on cigarettes, for treats. 

Sustenance. Some individuals stress over putting on weight when they surrender smoking, as the voracity may progress. Expect an increment in craving, and do whatever it takes not to expand greasy or sugary nourishments as snacks. Attempt without sugar gum and organic product. 

Don't give up in the event that you fizzle. Analyze the reasons why you felt it was more troublesome at that specific time. It will set aside a few minutes. All things considered, individuals who in the end quit smoking have made 3 or 4 past endeavors. 

Choice supports 

M 

Specialists and patients can utilize Decision Aids together to help pick the best approach to take. 

Look at the alternatives » 

Quit Smoking Clinics are accessible on the NHS. They have great achievement in helping individuals to quit smoking. Your specialist may allude you to one in the event that you are quick to quit smoking however are thinking that it hard to do as such. 

Different pharmaceuticals can expand your shot of stopping. These incorporate nicotine substitution treatment (NRT) which comes as gums, splashes, patches, tablets, capsules, and inhalers. You can purchase NRT without a solution. Additionally, meds called bupropion and varenicline can offer assistance. These are accessible on remedy. See additionally separate handouts called Nicotine Replacement Therapy, Bupropion (Zyban®) and Varenicline (Champix®). 

There are additionally electronic cigarettes (may be called e-cigarettes). They are intended to look and feel like ordinary cigarettes. They have a warming component inside that vapourises an answer - this looks like smoke. It might likewise contain nicotine. They are substituted for typical cigarettes or stogies. There is some instability whether this is more viable than alternate methods for ceasing smoking. A late research paper from The Lancet (see further perusing underneath) demonstrated that the e-cigarettes were as successful as nicotine patches. Further studies are expected to guarantee they are protected to use over a period of 

source : patient.co.uk

Exercise : A Healthy Lifestyle

Exercise : A Healthy Lifestyle

Exercise should be part of your lifestyle. There are many benefits of making exercise part of your daily workout routine. Please check out these helpful hints.

Cardiovascular activities are imperative for some reasons. Cardio helps the lungs and heart stay solid. Likewise cardio helps in weight reduction by smoldering calories and sweating off pounds. I unequivocally suggest cardiovascular practice in your workout schedules. 

An alternate activity I would add is quality preparing to the persons workout schedule. Quality preparing has numerous profits that incorporate building muscle and weight reduction. Lifting weights is one of the best activities you can do to get stronger and assemble muscle. It's an unquestionable requirement if the individual needs that tore look. 

On the off chance that the individual is looking to support their digestion system, then practice will offer assistance. You can change your digestion system with weight preparing, cardio, aerobics,walking and anything that gets you moving. Regardless of what you read or hear there is no enchantment pill to help digestion system. Simply diligent work and viewing what you consume.

Consuming the right nourishments is likewise imperative. Fitting sustenances help in powering your body for activity. Without a sound eating regimen the individual won't have the vitality to put in a workout schedule. The body needs protein and sugars and great fats to stay solid. 

Additionally after your workout its critical not to consume garbage nourishment. I would not suggest you go request an enormous macintosh or sustenances that are high in fat. Chicken, fish and turkey are a superb decision of sustenances for in the wake of working out. I likewise like to drink a protein shake after activity. Protein powder is not extravagant, and can be blended with practically anything. 

I like to drink water amid my activity schedule. It helps in lack of hydration. I think individuals ought to drink water amid and after activity. It additionally helps in getting in shape. On the off chance that you are looking to get in shape drink bunches of water. 

It is essential to extend your muscles prior and then afterward you workout. For individuals who workout in the morning it is an absolute necessity that you extend your muscles. This will counteract damage and support in muscle development. Continuously think wellbeing first and your body will remunerate you. 

It would be ideal if you verify you don't exhaust your body. Verify that you get a lot of rest when beginning an activity schedule. In the event that you feel serious torment or muscle sorenessArticle Submission, quit practicing and rest. On the off chance that the torment does not go away ice the issue zone and call the specialist. You know your body better than anybody. Deal with it. 

Practicing is the best thing you can accomplish for your body. Take after the tips in this article to get the most out of the activities you are doing.

Muscles Building Tips

Muscles Building Tips

Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottomline is to workout in the right direction and not to harm your body. Here are some Do's and Dont's for Muscle Building.

Muscle Building Tips: Do's and Dont's 

1) Popping a pill to achieve your wellbeing and wellness objective is not the answer! Results are transitory and impacts the body unfavorably over the long haul. 

2) Remove the label " Short cut" from your workout plan. There is no such thing as brisk fix. Commitment and hardwork hold the key for MUSCLE BUILDING. 

3) Dietary Supplements can be useful in accomplishing your objectives. Supplementation is intended to supplement your good dieting and activity propensities. 

4) Dont go in for any supplement you run over. Before taking a supplement, counsel your prepared or a doctor. Continuously purchase supplements from a presumed DRUGSTORE. Do your examination before taking in a supplement. One such presumed and prescribed online store for medications is Drugstore.com. Perused Drugstore.com Reviews at http://www.weightloss-health.com/Drugstore.htm 

5) Supplements shouldnt be misjudged as steroids. Steroids ought to be a BIG NO. Accumulate more information on supplements at http://www.weightloss-health.com/Supplements.htm 

6) Muscle Building Diet: It involves a conspicuous region in MUSCLE BUILDING pie-graph. You ought to be exceedingly watchful identified with your muscle building eating regimen. Continuously ask your coach to record an eating methodology plan for you. 

7) Give rest to your body between two sets, say for two minutes. 

8) Not deal with more than two muscle bunches at once. Train those mucles in a gathering which work with one another. This method has turned out to be powerful. For eg: Chest and Triceps or biceps and backs. 

9) The best time to do muscle building activities is in the morning. You have devoured a great deal of carbs by nighttime. Along these lines, carbs turn into the wellspring of vitality for you when you do your activities in nighttime. Yet in morning, body relies on upon its option source i.e FAT for vitality. Subsequently fats get consumed all the more in morning. 

10) Last yet not the leastFree Reprint Articles, Dont be one-sided to anyone part. Fitting equalization is a need. Having enormous abdominal area and thin legs is horrible. Work out on whole body.

Healthy Eating Tips

Healthy Eating Tips

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
• Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. For most of us, that means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and replacing it with the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. If the rest of your diet is healthy, eating a burger and fries once a week probably won’t have too much of a detrimental effect on your health. Eating junk food just once a month will have even less of an impact. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Unfortunately, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Try adding berries to breakfast cereals, eating fruit as a healthy dessert, and snacking on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

What is a healthy daily limit for saturated fat and trans fat?

Experts recommend you limit the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fat a day.
No more than 20 of those calories should come from trans fat. That’s less than 2 grams of trans fat a day.  Given the amount of naturally occurring trans fat you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fat.
Source: American Heart Association

Healthy eating tip 7: Add calcium for bone health

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall. Eat plenty of calcium-rich foods, limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

For more on the importance of calcium, see Calcium and Bone Health.

Healthy eating tip 8: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein than the current dietary recommendations. It also suggests that we need more protein as we age to maintain physical function.

How much protein do you need?

Protein needs are based on weight rather than calorie intake.  Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

• Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
• Divide your protein intake equally among meals.
• Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

Source: Environmental Nutrition

The key to ensuring you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Replacing processed carbs with high-quality protein can improve your good cholesterol and reduce your risk for heart disease and stroke. You’ll also feel full longer, which can help you lose weight.

• Replace red meat with fish, chicken, or plant-based protein such as beans, nuts, and soy.
• Replace  processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, low-fat dairy, and soy products.
• Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

For more, see Good Ways to Get Quality Protein.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup  honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy and sauces are loaded with salt, so ask for it to be served on the side.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Check labels and choose low-salt or reduced-sodium products, including breakfast cereals.
• Slowly reduce the salt in your diet to give your taste buds time to adjust.

Healthy eating tip 10: Bulk up on fiber

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.

• In general, the more natural and unprocessed the food, the higher it is in fiber.
• Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears—more good reasons to add more fruit and vegetables to your diet.
• There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
• An easy way to add more fiber to your diet is to start your day with a whole grain cereal, such as Fiber-One or All-Bran, or by adding unprocessed wheat bran to your favorite cereal.

How fiber can help you lose weight

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods, you'll also have more energy for exercising.
To learn more, read High-Fiber Foods.

source : helpguide.org