Friday, September 1, 2017

Here’s Exactly How Many Calories You Add When You Trick Out Your Coffee

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Jeans a little tighter than usual? Your morning coffee might be to blame.

If you depend on coffee to wake you up in the morning or keep you going throughout the day, don’t worry, you’re definitely not alone. A recent study conducted by the University of Illinois at Urbana-Champaign found that more than 160 million people in America drink coffee on a regular basis—and most don’t take it black. Instead, roughly two-thirds of java lovers add cream, sugar, or other flavorings to their cup ‘o Joe without considering the possible health impact.

Here’s Exactly How Many Calories You Add When You Trick Out Your Coffee
But come on, a dash of cream never hurt anyone, right? Wrong. “These add-in items are often dense in energy and fat but low in nutritional value,” says Ruopeng An, the University of Illinois Kinesiology and Community Health professor who conducted the study.

If you take your coffee black, you don’t have much to worry about in terms of calorie intake. But if you enjoy sprucing up your coffee with a bit of sweetness (and we can’t exactly blame you), you’re likely consuming an extra 69 unnecessary calories each time. “More than 60 percent of those calories come from sugar, with fat accounting for most of the rest of the extra calories consumed,” Dr. An found. (Find out 100 easy ways to cut 50 calories.)

That’s right, you’re actually drinking calories from sugar and fat in your morning coffee. (Especially if you’re guilty of frequenting Starbucks.) “These daily intakes may seem small, but the extra calories every day can add up to extra pounds,” Dr. An says. This is particularly true for anyone who drinks multiple cups per day, most (if not all) days of the week.

If you absolutely must sweeten your coffee, one of the best natural sweeteners you can use as a powder or liquid made from the green, leafy Stevia plant. This sweetener doesn’t just add sugar-like sweetness (it’s actually 100 to 300 times sweeter than sugar), it also miraculously offers numerous health benefits, including lowering high cholesterol, potentially preventing heart disease, and having anti-inflammatory properties.

The good news: Once you’ve switched to a zero calorie sweetener like Stevia, you can use your leftover calorie budget to eat a banana (89 calories), a 100-calorie pack of snack pack, or a handful of pistachio nuts (83 calories). Unlike artificial sweeteners and creamers that leave you drinking on the pounds, these snacks are calories that are worth it.
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Thursday, August 31, 2017

Weekend Workout: Why It’s OK to Work Out Only on Weekends

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Weekend warriors, rejoice! Science has some great news about your exercise regimen. If you’re tight on time during the week and can hit the gym only on Saturdays and Sundays, you’ll welcome the results of a new survey published by JAMA Internal Medicine.

Weekend Workout: Why It’s OK to Work Out Only on Weekends
After crunching the numbers on 63,591 adults, a team of researchers from Harvard University School of Public Health and universities in England and Australia, found that when compared with sedentary adults, weekend warriors who performed the recommended 150 minutes of moderate activity or 75 minutes of vigorous activity in one or two sessions per week had a 30 percent lower risk of death from all causes, including cardiovascular disease (40 percent lower) and cancer (18 percent lower). That means 8,802 fewer deaths from all causes, including 2,780 from heart disease and 2,526 from cancer.

These findings suggest that when it comes to exercise, quality trumps quantity. “One all-encompassing workout is worth more than several poorly planned workouts,” says New York Health & Racquet Club Personal Trainer, Greg Peck. And perhaps more significant is the evidence that some exercise is better than none. “There is no such thing as dangerous use,” Peck adds.

If your sweat sessions are limited, Peck suggests enlisting the services of a personal trainer even for a few sessions, because he or she can show you how to maximize your time and also use the proper form, so you don’t get hurt. If personal training sessions aren’t in the budget, Peck recommends doing least 30 minutes of cardio such as jumping rope, walking on a treadmill, cycling, or using the elliptical machine, followed by weight-bearing exercises: Try doing three sets of 12 to 15 reps of weighted squats, chest presses, deadlifts, bicep curls, triceps kickbacks and ab crunches. If you can’t get to the gym, go for a brisk walk or run, and do three sets of 12 to 15 pushups, body weight squats, leg raises, sit-ups, triceps dips, and lunges. Get the most out of each session by concentrating on upper body with cardio one day and lower body with cardio the next. (Here are more home workouts to try.)

And per the study findings, it’s also a good idea to crank up the physical activity during your leisure time as well. Maybe go bowling with friends bowling instead of happy hour, or going on a hike with your family instead of parking it in front of Netflix. In case you need them, here are some exercise motivation tricks you haven’t tried.
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10 Healthy Tips to Live By

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Eating healthily is all about balance. Every now and then it’s perfectly OK to have pie for dinner or a nice slice of cake at teatime – treats are a part of life – but it's also important to recognize when we're pushing things too far. Indulgent food should be enjoyed and savored, but only occasionally – it's important to remember that the majority of our diet should be made up of balanced, nutritious everyday foods. Make healthy food a priority in your life and allow it to bring your family and friends together. Learn to love how it makes you feel, how delicious it is and remember that a healthy balanced diet and regular exercise are the keys to a healthy lifestyle.

1. COOK FROM SCRATCH

This is one of the most valuable life skills you can learn. It allows you to have complete control of what goes into your food.

10 Healthy Tips to Live By

2. EAT A BALANCED DIET

Aim to eat a balanced diet that contains each of the food groups in the correct proportions.

3. VARIETY IS KEY – EAT THE RAINBOW

Fill your diet with a broad range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, whole grains and naturally low-fat dairy foods. When it comes to fruit and veg, different colors provide your body with the various nutrients it needs to stay active and healthy – it's not just greens that are good for you!

4. UNDERSTAND WHAT YOU'RE EATING

Make an effort to learn about the food you're eating – we all need to know where food comes from and how it affects our bodies.

5. EAT NUTRITIOUS CALORIES

Make sure the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like vitamins, minerals, protein, fiber and healthy fats. Avoid empty calories.

6. DON'T SKIP BREAKFAST

Breakfast kick-starts your metabolism and helps you to be alert and awake throughout the day. Make sure you always eat a nutritious breakfast. Make it wholesome and make it count.

7. READ THE SMALL PRINT

It's important to read packaging correctly. Be aware of the recommended portion sizes, and the sugar, salt, and saturated fat contents. Remember that not all E-numbers are bad, but too many is often a bad sign.

8. DRINK MORE WATER

Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don't drink them.

9. KEEP ACTIVE

Exercise is a significant factor in staying healthy so try to be as active as you can.

10. SLEEP WELL

Make sure you get enough sleep – it's an essential part of being healthy and directly affects how well we are able to learn, grow and act in life. While we're asleep, our bodies have that all-important time to repair.
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Tuesday, August 29, 2017

20 Best Smartphone Apps That Pay You Money

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Incredibly, there are genuine, real ways to make money online without getting scammed. All you need is a smartphone, some (lots) free time and a relaxed attitude to constantly being bombarded by adverts.

These apps might not swell your bank account, but they might buy you a beer or two. Which, if you're honest with yourself, is the only reason you go to work. Right?

Earn Free Mobile Recharge and Gift Cards

The all-in-one messaging app lets you call for free, earn credit and redeem for recharge mobile anywhere in the world. It's simple to earn free credit in Vodi app. Simply send text, make a call to get rewards. 
Use Promo code "FHM" to earn 50 Bonus credits.

BitMaker 

BitMaker is a money making app that’s only available for Android devices. Earn cash by simply leaving the app open on your phone. Since you don’t have to do anything, you’re essentially earning passive income.

A great way to earn with this app is to leave it open when you’re charging your phone or when you’re sleeping. Instead of earning directly with cash, you earn in BitCoin or Satoshi (a smaller unit of BitCoin).

When you enter the promo code KIEV9L you get a 2,500 Satoshi bonus. You also get the same amount when you refer a friend

20 Best Smartphone Apps That Pay You Money

Google Opinion Rewards (Only for Google Play)

Google’s Opinion Rewards app sends you quick surveys to your smartphone. You’ll get paid with Google Play credits, which you can redeem for anything in the Google Play store.

Roamler

This is the app we use most, but it’s pretty difficult to sign up to, unfortunately. You need to be invited to download the app which is available on Android and iOS.

We got accepted by searching “Roamler invite” on Twitter and asking someone for an invite, so it's not impossible.
There are almost always tasks available and they tend to pay out between £2-£6 each.
Tasks we’ve completed in the past have included taking photos of plant pots in a garden center and reporting which teas are on sale in the supermarket.

Perk TV

Perk TV has been featured multiple times on Frugal For Less, mostly because it’s such a great earner. However, Perk TV has been constantly changing their earnings structure, and unfortunately for the worse.

Where you could once leave the app running 24/7 for a complete passive income, now you’re required to press a button every 1 – 2 hours to show that you’re actually watching videos.

With that said, you can still earn some decent cash. If you install the app on a maximum of 5 devices, expect to earn around $50 – $75 per month with Perk. It used to be the case that you could earn $150 or more, but these days are far from over.

Viggle 

Viggle is one of the most popular streaming apps that lets you earn points for watching TV. Check into your favorite shows, and earn more points the longer you watch. You can trade in your points for one of over 800 gift cards. Or, opt for cash by transferring your earnings to Perk Plastik.

Smart Panel

The Smart Panel app starts off great by giving you a $5 bonus. You’ll need to first determine your eligibility by taking a short survey. As long as you have a smartphone, you shouldn’t have any troubles getting approved.

Smart Panel gives you bonuses along the way for keeping the app installed. For example, leave it installed for 1 year to earn a total of $110, but leave it installed for 2 years for a total of $230.

Users report a 1% – 5% reduction in battery life and data usage of anywhere between 2MB – 5MB per month. In short, the drag in phone performance is almost negligible. Before you can cash out for that $5 bonus, you must leave the app installed for a minimum of 30 days.
Go to Smart Panel website

BeMyEye 

One of the busier tasking apps out there – both in terms of jobs available and a number of registered users.

This also means the jobs are quite varied, too. So if you get bored easily, this one's probably a good shout!

Swagbucks Watch 

Swagbucks Watch is an app that lets you earn Swagbucks for watching videos, just like you would on the website. Link your account and watch your SB pile up, which you can then redeem for PayPal cash and other gift cards.

SavvyConnect

SavvyConnect is a branch off of the popular survey site Survey Savvy. For every month that you leave the app installed, you can earn up to $5/month for a total of $60/year. Install the app on a maximum of 3 devices to earn a total of $180/year.

When you become a member of SavvyConnect, you’ll be given exclusive access to the higher-paying surveys on the SurveySavvy website. Simply complete your profile to get these surveys sent to your inbox.

One of the best ways to earn with SavvyConnect is to invite your friends. For each friend that you invite that completes their first project, you earn anywhere between $5 – $15. And it doesn’t stop there. For any friends that your friends refer, you can earn anywhere between $2 – $6. Unfortunately, they only pay by check.

Streetbees

Tasks are a lot less frequent on Streetbees but tend to be a fair bit higher paid – we’ve seen a lot of tasks available with a £10+ payout!

Therefore, even if just one job pops up a month, that could be the equivalent of one job per week on some of the other apps.

Media Insiders Panel

The Media Insiders app is supported on iOS, Android and Kindle Fire HD devices. They collect data by tracking which ads you watch, your social media activity as well as what web pages you visit.

The app can be installed on a maximum of 3 devices, with each device earning $2 per month. In total, you can earn $6 per month or $72 per year. You can increase your earnings a bit further with the use of the VPN. However, as mentioned above, other rewards apps on your phone might not permit the use of a VPN.

Keep in mind that you will need to wait a minimum of 48 hours after signing-up before your account is verified. When active, you’ll notice a green check and a statement that states that your phones are currently earning cash.

Clashot 

Upload your best photos to the Clashot app, and clients using the app can buy them! You’ll earn commission on every photo sold.

Stockimo 

Stockimo is a mobile stock photo app, which lets you sell your favorite photos easily to those in search of beautiful stock photos.

TaskRabbit 

TaskRabbit merely serves as a tool to help you find work in your area. Help others complete tasks such as delivering groceries, building furniture from IKEA, waiting in line and more.

Keep in mind that all those who wish to work as task workers must complete a background check. The amount you earn per task depends on how much the person who’s looking for help is willing to pay.

TaskRabbit is available in 19 major cities across the US.

Bing Search

Bing Search is another money making app that pays you to surf the web. Each time you surf the web, you have a chance of earning points that can be exchanged for gift cards.

You can also earn cash on your desktop by installing their browser toolbar. We estimate that you can earn about $20 – $25 a month. While it’s not much, surfing the web is something you’d probably be doing anyhow.

You can cash out once your account reaches 525 points for a $5 gift card. Refer your friends to earn points more quickly.

VODI

All-in-one messaging app to text, call translate, send eGifts and more.

Vodi is a mobile messaging app that lets you text, call, translate, send eGifts, and more—all from one place. Over 68% of American adults have a smartphone in their pocket and more and more smartphone users are turning to free messaging apps as their main form of communication. Vodi makes it easier for smartphone users to save time, money and data on their phone–no matter where you are. Vodi is so easy to use that we already have a million downloads from 160 different countries worldwide.

FreeEats

Read texts from advertisers through the FreeEats app, and earn 25 cents or more for each text. You also get $1 when you join.

NiceTalk

Registration Bonus: $10 (promo codeRU3N2Ra)
NiceTalk is a money making app that pays you to teach English. This app was was originally created in order to help Chinese students learn English.

The only requirement to join is to be a fluent English speaker. Expect to earn $10 for every hour that you teach.

What I really love about this app is that they pay you by the minute. This means that if you only want to do a short 15-minute lesson, you’re still going to get paid 15 minutes. Use promo code RU3N2Ra to get the $10 bonus upon registration.

Bitwalking 

Bitwalking is a new app that lets you earn Bitwalking dollars (BW$) simply for going about your daily routine.

Launched in September last year, it’s still in a private beta phase – but you’re free to request an invite to the platform.

Once you get in, all you have to do is keep moving to start earning. You will need to do rather a lot of walking though – somewhere around 10,000 steps for 1 BW$. If you spend all day wandering around for your job anyway, however, what is there to lose?

At launch, the company said you’d be able to redeem your earnings against items offered through its own store, or transfer the cash to your bank account. The service is still being tested though, so could be subject to change in the future.
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Monday, August 28, 2017

7 Lies That Are Holding You Back From Your Best Life

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They usually mean well, but your family, your career advisers, college counselors, and anyone else who follows the "traditional path" to success has been lying to you your whole life. They tell you what they know: the recipe for a fulfilling life is going to college, getting a job, buying a house, getting married, and having children.

Now, if this is actually what you want — go for it. But if you're not sure — if you never realized you have the right and the ability to question these expectations — today's the day you learn you do.

7 Lies That Are Holding You Back From Your Best Life

Ask yourself, are you doing what you do because you want to do it, or because it's expected of you?

Here are seven of the most common lies we're told about how we should live. Challenge yourself to contrast these rules with your innate needs and desires, then make it your mission to align your external path with the hopes, ambitions, and truths you hold most dear. It's a lifelong process, but you only ever have to worry about the very next step.

1. The Lie: Professional success starts with a college (and maybe graduate school) and ends with an office job.

You can't get a good job without a college degree, and if you don't get a good job, how will you buy a house and provide for your family? You want to be a musician? An artist? Hope you like your parents' basement.

Real talk: It isn't black and white.

There are creative office jobs, and many successful people don't have college degrees. Start by asking yourself how you define "success." You may not care if you have a large income or even consistent work. You may be happiest as a freelance designer or session musician.

If the security of the office environment appeals to you, it's not only possible but necessary that you pursue your passions regardless. Engaging in projects that energize you and harness your creative talents is not only possible. It's necessary to your well-being. 

2. The Lie: Marriage and kids are integral to success and happiness.

The end of all the fairy tales is "they lived happily ever after." Your life will be meaningless if you don't find a partner, and pass on your beliefs, your genes, your wisdom.

Real Talk: No one can know what you want or need except you.
But does the idea of spending your life with one person excite you? Does the idea of spending 18 years devoting your life to raising another human being seem fulfilling? You might feel the pressure mounting with every wedding invitation and birth announcement, but a long-term partner and family life is just one way to live.

If you don't want to be a parent, you will not be a good one. Drown out the noise and advice and figure out what you want. The path that makes you happiest, most excited, engaged, and fulfilled is the right one.

3. The Lie: You're not respectable until you own a house.

It's the best investment you can make.You can't live in the city, in an apartment forever. You need room for your family, a dog, a garden!

Real Talk: It's a huge commitment that should only be made if you're committing to something you actually want.

Owning house forces you to live in one place for quite some time, often sacrificing a lot of your income to mortgage. There are so many things you could do with all that money, all that freedom. If you don't have so many financial obligations, you have more flexibility. You can leave a job that doesn't make you happy. You can travel to Nepal. Don't invest in someone else's ideals. Invest in your dream life.

4. The Lie: Other people have it figured out.

If people look like they have their lives together, they probably do. You should replicate their choices to find your own fulfillment.

Real Talk: The approval of others isn't a good reason to do anything, ever.

What are your values? What do you care for and what do you want to accomplish in your life? Visualize what you want your life to look like — without other people's opinions factoring in at all — and begin to take steps toward creating that. Just because a certain lifestyle or career makes someone else happy doesn’t mean it will make you happy. 

5. The Lie: Happiness is something you earn after years of slogging through life.

You'll get to enjoy yourself when you retire. The first sixty years of your life are preparing you for that eventual relaxation.

Real Talk: We're not promised a tomorrow. Not even a today. Happiness is not something to postpone.

You can find joy in every moment. Be mindful, be present, and look for things in your life to be grateful for. If you’re unhappy with something, change it. Happiness is not the result of fulfilling other people's expectations. It's the result of listening to your heart and following it.

6. The Lie: Job security, relationship security, real estate security are worth more than taking a risk to find something you love.

You'd give up all this to pursue underwater basketweaving? That's crazy. You'll lose everything.

Real Talk: If you're living a life you're not absolutely in love with, anything you lose will be a small price to pay for unearthing your true path.

Listen to your intuition. Do some research, prepare, and take calculated risks. If you’re going to quit your job, know what you’ll be doing next. If you’re going to start a business, have some capital saved up. If you succeed, you win. If you fail, you learn. 

7. The Lie: The more stuff you have, the happier you'll be. 

If it doesn't look like an episode of MTV Cribs, you're wasting your life.

Real Talk: Cars, TVs, real estate, clothes — it's all just frosting. In fact, it might be distracting you from what you really want.

If you get rid of the junk, you'll simplify your life, and start to live more consciously. Recognize that success doesn’t come from external achievement; it comes from internal growth and fulfillment. It doesn't matter what it looks like to anyone else. It only matters what it feels like to you.

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15 Interesting Facts About Human Body

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  1. Your nose can remember more than 50,000 different scents.
  2. The lifespan of a human hair is 3 to 7 years on average.
  3. After eating too much your hearing is less sharp.
  4. The two strongest muscle in the human body is the masseter (jaw muscle) and the tongue.
  5. Our eyes can distinguish between 10 million different colors.
  6. Our brain has the capacity to read 1,000 words per minute.
  7. Men burn fat faster than a woman.
  8. Woman blink twice as much as men.
  9. Babies have 60 more bones than adults.
  10. All babies are color blind at birth, they only see black and white colors.
  11. Everyone has a unique smell, fingerprint and tongue print, except twins.
  12. Your eyes remain the same size after birth.
  13. Bananas share 50% of our DNA.
  14. Cornea gets its oxygen directly from the air, making it the only part of the body without a blood supply.
  15. Most babies are born with blue eyes, which will change later due to the exposure to ultraviolet light from the Sun and melanin.


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Monday, August 21, 2017

What Do You Run For?

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Do you run everyday? Do you consider running as your daily exercise routine? If yes, why do you run? For some health benefits to fit your body. Spotify can help motivate you across the finish line!

For as far back as three years, I've been glad to call myself a "runner." from the beginning, I utilized the word pretty freely, and I felt sort of like a fake. Presently, with two half-marathons added to my repertoire and a third ideal around the bend, I feel far more sure about saying I'm a piece of the club. 

What Do You Run For?

Be that as it may, while I do run and prepare, I don't generally anticipate it. Truth be told, now and then getting myself bound up to go for a run (particularly when the temperature is anything not the same as a perfect 70 degrees) is an immense battle. That 'runner's high' individuals discuss? I don't generally feel it until the point that a couple of miles in, here and there not until after I'm finished logging my miles and showering. 

Anyway, how would I really get out there? How would I really make a 3, 4, or 11-mile run happen? 

It might appear to be shallow, yet I run for carbs. Or, then again burgers. Or, on the other hand, burritos. Those realistic shirts that pronounce "Will Run for Pizza," fundamentally whole up all that I remain for. Furthermore, as of late I discovered that Rihanna has a similar eating regimen wellness logic as well. By the day's end, I want to eat. Be that as it may, I focus on the supplements I'm eating and how adjusted my eating routine is. 

When I'm preparing for a race and running 10 miles, it's not to get in shape—it's to build continuance and wind up noticeably more grounded. Which implies that after I consume those 1,000 calories, I can joyfully treat myself to whatever carby, annoying goodness I need. All things considered, your post-exercise supper ought to incorporate a healthy carb-protein-fat proportion, with carb tally being the most astounding. Furthermore, I just propelled myself, hell. I merit something scrumptious. What's more, to be completely forthright, a burger never tastes superior to anything when you're greedy. That is a logical actuality. 

Obviously, there are more certain components urging me to get my sweat on frequently: battling off sickness, broadening my life, keeping my body working like an all around oiled machine. In any case, amidst panting for air, I'm not precisely considering fighting off diabetes.  

And afterward there's the in-the-minute help: great music—it's quite difficult to log that mileage without some inspiring beats keeping your legs and cerebrum moving in a state of harmony. I've as of late begun utilizing Spotify Running, which gives you a chance to pick a classification, and afterward actually alters the beat to your pace, as you accelerate or back off. So not exclusively would you be able to get in a decent cadence and let the music move you (actually), yet you additionally don't need to stress over wriggling with your telephone and finding a speedier melody when you require each and every piece of vitality to concentrate on your breath. Anything that takes a portion of the work off me has a place in my running armory until the end of time. 

All in all, we need to know: What will you run for? Possibly you share my adoration for sustenance, or perhaps it's for the astounding perspectives along your course.

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How Much Do You Need to Run Daily to Extend Your Life? Not Much

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We make thousands of choices per day. If you chose to make a few of those decisions a little healthier, your well-being and your beauty, win big-time. So we are obsessed with studies like this one, which proves that finding just a few minutes to exercise can make a significant impact on your life span.

Five minutes! In the amount of time, it takes to like photos on Instagram or flip through new releases on NetFlix (and then HBO GO, and then Amazon), you could be running around the block, or jogging in place, and basically prolonging your life.

How Much Do You Need to Run Daily to Extend Your Life? Not Much

One of the main factors, why we don't workout, is because we need to squeeze it into our already packed routines. Raise your hand if you’ve skipped the gym because you only ran out of time for the 30 minutes to an hour you allotted for your workout (my hand is raised over here!). Now, we know that only running around the block for five to 10 minutes will help you maintain your health.

“Since time is one of the strongest barriers to participate in physical activity, the study may motivate more people to start running and continue to run as an attainable health goal for mortality benefits,” says lead researcher Duck-Chul Lee of Iowa State, who conducted the research. “Running may be a better exercise option than more moderate intensity exercises for healthy but sedentary people since it produces similar, if not greater, mortality benefits in five to 10 minutes compared to the 15 to 20 minutes per day of moderate-intensity activity that many find too time-consuming.”

Compared with non-runners, the runners in the large study of 55,137 adults on average lived three years longer compared to non-runners.

What’s more, the benefits were the same no matter how long, far, frequently or fast participants reported running: Those who ran less than an hour per week have the same mortality benefits compared to runners who ran more than three hours per week.

So tomorrow morning,  when you sleep through your alarm again and mentally rule out exercising, pull those sneakers on anyway. Five minutes is all you need.

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The 7 Simplest Ways to Live Longer

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Want to live longer? And as if you were younger? That’s what we call “living beautifully.” Now, what if we told you it was really, really, amazingly easy to do? It sounds like a con, but it’s not.

At the very root of living longer is leading a healthy life that’s fun. (No sour dour advice from us, here!) That means doing things that are good for you—eating lots of vegetables and getting physical activity everyday—and avoiding things that, well, will kill you—things like smoking, eating too much sugar and saturated fat, and swimming in shark-infested waters.

The 7 Simplest Ways to Live Longer

In addition to these big-picture approaches to longevity, there are little things you can do on a daily basis that has been shown to add years to your life. How easy are these?

1. Run for five minutes a day. 

That’s it. Just five minutes. In a large study of 55,137 adults, runners lived, on average, three years longer than non-runners. The benefits were the same no matter how long, far, frequently or fast participants reported running: Those who ran less than an hour per week have the same mortality benefits compared to runners who ran more than three hours per week.

2. Drink coffee. 

An April 2014 review in the British Journal of Nutrition looked at 20 studies covering nearly 974,000 people. The overall findings came out in favor of java: Drinking coffee—especially three or more cups a day—was associated with lower risk of death by any cause. And now we know that if you do not have headaches, abnormal heartbeats, anxiety, or gastric upset from a cup of coffee, you are “genetically a fast metabolizer.” Fast metabolizers get all benefits from coffee, while slow metabolizers get all side effects. 

3. Take responsibility. 

Research from the 1970s shows that it’s never too late to take responsibility for your own health and well-being. A study published in the Journal of Personality and Social Psychology found that nursing home residents who took on responsibility—for instance, caring for a plant or choosing the flick for movie night—lived longer than those who relied on staff to make their decisions for them.

4. Volunteer. 

It’s estimated that 27 percent of Americans volunteer—and they may get back as much as they give. A review of multiple studies found that people who volunteer have a 20 percent reduction in mortality, plus lower levels of depression, higher life satisfaction and generally enhanced well-being. The researchers determined that the quality of life enhancements hinged on volunteers feeling like they’re benefitting emotionally from the work.

5. Have great sex. 

Duke University research spanning 25 years found that one of the most significant predictors of longevity for women was how much they enjoyed sex over the course of their lives. That, along with high health satisfaction and good physical function, helped add 23 years to women’s lives, on average.

6. Look on the not-so-bright side sometimes. 

A positive attitude is a powerful tool in your wellness arsenal, but so is a little healthy pessimism. People who are more realistic—that is, less idealistic—about their lives are more cautious, more prepared for difficulty and they tend to live longer than their optimistic peers.

7. Stand up! 

In a May 2014 study, researchers analyzed data from the Canada Fitness Survey and found that, for people who don’t exercise regularly, more time spent standing was linked with lower mortality from cardiovascular disease and death from “other causes” in a linear fashion. In other words, more standing, less dying.

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Sunday, August 20, 2017

I Took Viagra Every Day for Two Weeks and This Is What Happened

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What it's like to walk through the world at a full sexual charge. Is it safe to take Viagra every day? Men who take Viagra every night may experience a return to normal erections. How to take viagra for best results? 

According to Viagra’s official website, men should avail themselves of the little blue pill no more than once a day. So that’s exactly what I did: I took Viagra no more than once a day—only I did so for exactly two weeks straight.

Now, I realize it may sound a bit excessive to be ingesting the world’s top erectile-dysfunction pill as if it were everyday Ibuprofen, but I was determined to find out what it was like. Would I turn into a sex god? Would my mood soar? Would I hallucinate? Would the downward blood flow affect my brain? Well, there was only one way to find out.

Some relevant backstory: I’m 40 years-old and thankfully still very sexually active, and I’ve been experimenting with Viagra for many years (though only sparingly). But for this article, I was definitely entering unchartered waters. Nervous? A little. Excited? Definitely. More than anything I was curious about what it would be like to walk through the world at a full sexual charge. Here’s what I learned. And for more advice, check out the ways to spice up your sex life.

I Took Viagra Every Day for Two Weeks and This Is What Happened

1. A little bit can go a long way.

Viagra comes in three different sizes: 25mg, 50mg, or 100mg. In the past, I’ve found that 25mg always did the job just fine. However, my journey begins with a bottle of the 100mg tabs which I’ve chosen to cut into thirds. (A full 100mg tablet is a pretty hardcore. According to one writeup on littlebluepill.com, “it will give you a full Ginsu carving knife that, if put to ultimate use, will render her suitable for burial in a Y-shaped coffin.”)

During my 14-day experiment, there were a few nights when sex was on the cards and I happened to have had one too many drinks. As I expected, the dose certainly did the trick—and then some. In fact, I found myself to be very prone to sudden, rock hard erections for most of the following day. The reason? Viagra doesn’t stop working after four hours. Rather, its effectiveness drops by 50 percent. Another four hours and it falls by 50 percent again.

Even at my usual 25mg dose, I still woke up each morning with enough Viagra in my system to result in a penis so hard a cat couldn’t scratch it. 

2. Viagra might be a (very effective) placebo.

During the two weeks, I spent taking Viagra, I couldn’t help but notice that my erections felt harder, fuller, and more abiding over the course of an evening of sex. However, according to urologist Dr. Arthur Burnett with Johns Hopkins, I might be tricking myself. Burnett says guys like me who have no physical problems achieving and maintaining an erection are basically throwing their money away by using Viagra recreationally.

“If erections are really intact, Viagra does not make a better erection,” he says. Could that mean that a mental rather than a physical problem was making my natural erections seem less impressive than chemically aided ones?

3. There are many side effects—and they can be severe.

When I took the Viagra, I experienced flushing: a warm feeling in my cheeks and ears that were also accompanied by a notable redness. Another unfortunate side effect of dilated blood vessels was the sudden and severe nasal congestion that made it impossible to both breath through my nose or smell my partner—things that I really like to do when I’m having sex. (To mitigate this, I learned to employ a nasal spray with oxymetazoline hydrochloride when popping my pill.)

In 2015, a meta-analysis of 150 trials determined that while Viagra is the most efficient of the various ED drugs on the market. It also has the highest incidence of side effects—headache, upset stomach, vision loss, blue-tinged sight, back pain, muscle pain, nausea, and dizziness, just to name a few common ones. Another, the rarer side effect can be having a rock hard erection that doesn’t abate. The medical name for a perma-stiffy is called priapism. While priapism might sound appealing to a guy interested in having his best sex, it’s important to know that an erection that refuses to away can cause permanent damage—including amputation. 

4. Yes. A lot of the time ED is in your head.

Stress, depression, relationship trouble, low-self esteem, and sexual performance anxiety often get the better of erections. They’ve certainly been known to get in the way of some of the mine. Psychotherapist, sex counselor, and author Ian Kerner Ph.D. suggest that Viagra can help in these instances.

“I do find a higher percentage of men are dealing with sexual anxiety and sexual problems related to erectile quality, and so more people are dealing with situational ED and taking Viagra,” he says. “The effect often for these men is a firmer, more consistent and dependable erection.”

5. When you eat is of utmost importance.

I realized that what and how much I ate had an effect on how quickly the Viagra went to work. On an empty stomach, I was feeling flushed and—if turned on—sporting an erection within twenty minutes. If, however, I’d eaten a burger and fries, it was more like forty. This is confirmed by the company’s website, which says that a fatty meal can lengthen the amount of time Viagra takes to work. 

6. Watch out: You may last forever.

Not having control over my orgasm has rarely been a personal issue. I chalk it up to my discovery of masturbatory edging as a young teen. That said, I noticed that, during this experiment, I really had to make an effort to bring myself to orgasm—despite having a throbbing, long-lasting erection that felt both great to my and my partner.

This phenomenon was looked into back in 2005 when researchers sought to find out if Viagra also helped with premature ejaculation. The study concluded that Viagra “increased confidence, the perception of ejaculatory control, and overall sexual satisfaction, and decreased the refractory time to achieve a second erection after ejaculation in men with PE.” Another study from 2007 demonstrated that greater ejaculatory control was more than just a perception and proved that Viagra can be both efficient and safe in the treatment of PE. Talk about getting plenty of bang for your buck. 

7. You’ll bounce back in no time.

I also noticed a couple of other benefits from taking so much Viagra, including shorter refractory time (meaning: the length of time between ejaculating and being able to have sex again). “Some have used [Viagra] to enable faster recovery of erectile ability after ejaculation,” says Dr. Burnett, thereby backing up my observation. In fact, Dr, Burnett’s views on the recreational use of Viagra by men without ED are perfectly encapsulated by a 2003 study entitled: “Sildenafil does not improve sexual function in men without erectile dysfunction but does reduce the postorgasmic refractory time.”

8. Not everyone appreciates marathon sex sessions all the time.

With great power comes great responsibility. And if you’ve got a penis like a crowbar, increased ejaculatory control, a mind less distracted by performance anxiety—and the refractory time of a horny fifteen years old—you may run the risk of your partner wanting or needing to tap out at a certain point.

“I want you to come now,” is basically a nice way of saying, “That’s enough of that, I’m bored/chafed/exhausted/too busy to do this all-day long.”

9. You can overdo it and it will be bad.

Given what Viagra, taken recreationally, can do—and did for me during a very fun two-week experiment—you’d be forgiven for jumping to the conclusion that upping the dose means upping the right times. But take heed: unless you really suffer from ED, you probably don’t need it. And if you’re taking it because you’re drinking too much, well, I’d drink less than try to fight it with the pill.

And, for what it’s worth: the Internet is rife with accounts of men who overdid it with Viagra and ended up suffering heart attacks, death, and, in the case of a 66-year old farmer in Colombia, requiring emergency surgery on a penis went gangrenous in the wake of a Viagra overdose. (Truth.)

The biggest, hardest, proudest erection in the world isn’t worth taking the risk of that happening.

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Tips Making Blood Glucose Tests Easier To Control Blood Sugar levels

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Blood glucose tests are well-known as blood sugar level test for people with diabetes. If your blood glucose test result says, "equal or higher of 200 mg/dL (11 mmol/L)" means you have diabetes. Regardless of whether you measure your blood sugar once a week, once a day or 6 times a day, you will likely be encouraged to do tests more often if you learn to do them easily and painlessly. 

Tips Making Blood Glucose Tests Easier To Control Blood Sugar levels
The information you collect while testing yourself is the key to controlling your health as a person with diabetes. Self-monitoring helps you make informed decisions about your medications, diet, and physical activity. It also supports you with the demands of everyday life with diabetes; You feel better every day, and you reduce your risk of developing complications. Here are some tips for getting the best results possible.

Guidelines for your test schedule

Standard times to do your blood glucose measurements include: 


  • Before lunch (on an empty stomach)
  • Before dinner and before supper
  • Two hours after a meal
  • Before bedtime
  • Before and after vigorous exercises
  • When you do not feel well.

Other circumstances warrant more frequent blood glucose measurements:

  • When changes occur to your routine because you are traveling
  • When you change medication, or the dose is adjusted
  • When you experience symptoms of hyper or hypoglycemia
  • When you are pregnant or trying to become pregnant
  • Before and after surgery
  • After a dental procedure
  • During an illness
  • In times of stress
  • In the premenstrual period.
  • The best test site

Wash and dry your hands before making a measurement on the side of the tip of your finger. Use all your fingers and both sides of each in alternation to not develop calluses, which would make it more difficult to get a blood sample. You can also take a test on another part of your bodies such as the forearm or palm if you and your healthcare professional understand that tests on alternative sites may be suitable for you.

Also read: 
Is it Possible to Prevent Diabetes? 
How To Live Healthy With Diabetes 

Fear of needles?

Do you feel anxious, nauseous or faint when you see a needle? You are not alone. Unfortunately, the stress that causes this phobia can harm your health and your fears can give you what appears to be a good reason to avoid routinely doing your blood glucose measurements or administering your treatments. Because you do not have the latitude to omit your medications, here are a few ways to become more comfortable with the needles.

  • Ask your doctor or pharmacist to teach you the quickest and least painful way to prick your finger.
  • Use a lancing device. Their needles are particularly thin and have a coating to facilitate penetration.
  • Use a new lancet for each test. The tip of a lancet may become dull or crooked if repeatedly used.
  • Insulin pump users should only change their infusion site every 2 to 3 days and may numb the site of stinging with ice.

If you have a phlebotomist take a blood test, tell him if in the past other technicians have had trouble finding a vein.

Take great care of your strips

Although most of the strips are easy to handle, you should still take some precautions to ensure that the results are as accurate as possible. Store them at room temperature (not too hot or too cold) and in their original container. The lid of the container must be replaced entirely, to prevent moisture from affecting it. They may also become obsolete. The bottle indicates their expiration date and the period during which they can be used once the container has been opened.

Determine what works and what does not. 

Compare the readings to those you made in the previous days and weeks. Make a note if you were sick, had been drinking, had to stress, had just completed your workout or any other situation that may affect your blood sugar. 

There are many simple diabetes management tools to help you understand your measurement results. Try the Before-After Tests tools by consulting with your physician. It can help you, and your healthcare professional recognizes trends in how stress, food or exercise affect your test results.
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These 10 Potassium-Rich Foods Should Be Added to Your Diet

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Potassium is an essential mineral, though it is always less discussed than iron and calcium. However, potassium is crucial for life and the functioning of some of the body's primary organs, such as the brain, heart,  and kidneys.

Potassium helps regulate blood pressure and aids heart and nervous system function. Furthermore, it also negates the adverse effects of sodium, improves sleep quality, boosts mental function and helps to remove waste from the body. It also contributes to regulating your body's fluid levels.

These 10 Potassium-Rich Foods Should Be Added to Your Diet

If you're eating less than the recommended dose (see chart below), you could end up suffering from potassium deficiency - known as hypokalemia. A deficiency in potassium can lead to fatigue, insomnia, muscular weakness, constipation, tingling sensations, digestive problems, and heart palpitations, to name but a few side effects.

10 Potassium-Rich Foods Should Be Added to Your Diet

To keep a balance of electrolytes and fluids in your body, it is important to consume potassium-rich foods.

Below are 10 foods which are an excellent source of potassium. 

1. Sun-Dried Tomatoes

A single cup of sun-dried tomatoes provides 1,800 mg of potassium - 40% of your daily requirement.

Sun-dried tomatoes are an excellent source of vitamins C, A and K as well as riboflavin, thiamine, protein, iron, and fiber.

Sun-Dried Tomatoes

Eating sun-dried tomatoes can help your digestive and immune system. They also help to maintain good heart health, reduce the risk of cancer, prevent anemia, and regulate bone mineralization.

These tomatoes are an excellent addition to salads and sandwiches, a great topping for pizzas and go well with homemade sauces.

2. Bananas

Bananas are well-known for being full of potassium. A medium-sized banana contains 422mg of potassium - or 12% of the recommended dietary intake.

Along with potassium, bananas contain fiber, phosphorus, calcium, zinc, magnesium, iron, and vitamins B6 and C. Due to the presence of natural sugars such as fructose, glucose, and sucrose in bananas, they are a great energy booster.

Regular consumption of the fruit helps regulate bowel movements, improves your heart health, lowers blood pressure, cures ulcers, soothes heartburn, treats anemia and enhances the condition of your skin.

This fruit can be eaten as a snack or added to oatmeal, yogurt, and smoothies.

3. Spinach 

The majority of green vegetables are rich in potassium, but spinach is definitely worth mentioning. One cup of boiled spinach provides 839 mg of potassium - 24% of the recommended dietary intake.

In addition to its high potassium content, spinach is rich in calcium, vitamins A, and K, dietary fiber, magnesium, iron, manganese, zinc, phosphorus, protein, copper, and nitrates.

Adding spinach to your diet helps improve blood glucose levels, reduces the risk of cancer, lowers blood pressure, improves bone health, reduces the risk of developing asthma, fights anemia, reduces inflammation, and lots more.

You can add this tasty green vegetable to salads, vegetable juice or green smoothies.

4.  Avocados 

One ripe avocado provides 975 mg - 30% of the recommended potassium dietary intake.

This superfood is also full of heart-healthy fats, fiber, B vitamins, vitamin K, copper, iron, protein, folate, and phosphorus.

Including avocado in your diet can ease arthritis pain, reduce the risk of certain cancers, lower cholesterol levels, boost eye health, improve heart health, promote weight loss, regulate your blood sugar and aid digestion.

You can eat half an ugly avocado sprinkled with some lemon juice, or you can use it to make guacamole, add it to salads, smoothies or sandwiches.

5. Baked Potatoes 

One medium-sized baked potato (with the skin) contains around 950mg of potassium - 27% of the recommended dietary intake. The flesh contains about 610 mg of potassium, while the skin packs around 330 mg.

Potato skin is an excellent source of nutrients, including iron, protein, dietary fiber, and vitamins B6 and C.

6. Sweet Potatoes

Just a single medium-sized sweet potato contains 952 mg of potassium - 27% of the recommended dietary intake.

Sweet potatoes contain vitamins A and C and vitamins B1, B2, and B6. They also contain calcium, iron, phosphorus, fiber, copper, manganese, and complex carbohydrates.

Consuming this food on a regular basis reduces inflammation, improves vision, protects skin from sun damage, fights premature aging, regulates blood sugar levels, wards of cancer, boosts your immune system, and keeps stress under control.

Sweet potatoes can be enjoyed baked, fried, or steamed - they can be added to soups and salads.

7. Dried Apricots

All dried fruit such as peaches, prunes, raisins, and figs are great sources of potassium. However, dried apricots are one of the best potassium-rich foods as just half a cup provides 775 mg of this mineral - around 22% of the recommended dietary intake.

Along with this mineral, dried apricots contain some power antioxidants, such as vitamin A and vitamin C. They also include copper, fiber, calcium, magnesium, iron, and phosphorus.

Including a handful of dried apricots to your diet can improve eyesight, fight inflammation, lower blood pressure, improve the immune system, lower cholesterol and improve the health of skin, teeth, and soft tissue.

Dried apricots are a great on-the-go snack and can also be added to salads and all kinds of cooking and baking.

8. Acorn Squash 

Just 1 cup of acorn squash provides around 644mg of potassium - 18% of the daily recommended amount.

Furthermore, acorn squash contains folic acid, vitamins A and C, thiamin, magnesium, iron, copper, calcium, several B vitamins, and phosphorus.

Acorn squash helps to regulate digestion, boosts brain power, prevents certain cancers, improves vision, protects the skin, strengthens bones, reduces blood pressure, regulates blood sugar, and maintains proper circulation.

Acorn squash can be baked, sautéed, steamed stuffed, or mixed in with meat and vegetable dishes.

9. White Mushrooms 

Just one cup of these cheap mushrooms provides around 450 mg of potassium - 11% of the recommended dietary dose.

These mushrooms contain calcium, vitamin D, several B vitamins, magnesium, protein, and iron.

Adding these mushrooms to your diet reduces the risk of obesity, regulates blood sugar levels, fights anemia, boosts energy levels, and improves digestive health.

White mushrooms can be added to soups, salads, stir-fries, sandwiches, and side dishes.

10. White Beans 

White Beans are rich in potassium, and just half a cup will provide you with 502 mg of it - 15% of the recommended daily amount.

Along with potassium, these beans contain fiber, iron, magnesium, copper, phosphorus, and vitamin B1. They also contain little fat and are cholesterol-free.

By adding this food to your diet, you can prevent your blood sugar levels from rising too quickly after a meal, lower your heart attack risk, lower your cholesterol, boost your energy, maintain your memory, and prevent constipation.

These beans can be added to salads, soups, and stews.

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12 Common Diabetes Myths Debunked

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There are many misleading myths surrounding diabetes. Unfortunately for me, I took some of these myths at face value and believed them to be true. Coming across this article really helped me to separate fact from fiction about the disease which affects millions around the world. Here are 12 diabetes-related myths debunked: 

Myth 1: Diabetes Isn't a Serious Disease

Fact: Diabetes IS a serious, chronic disease. However, its effects can be controlled if managed properly. Nevertheless, it still kills more people annually than breast cancer and AIDS combined. Two out of three people with diabetes die from heart disease or stroke.

12 Common Diabetes Myths Debunked

Myth 2: Diabetes Is a Death Sentence

Fact: This isn't true. The better diabetics take care of themselves, the longer they will live. Doctor’s recommendations about diet and exercise should be followed closely, ensuring that medication is taken correctly.

Myth 3: You Can't Do Too Much Exercise if You Have Diabetes

Fact: While it’s true that diabetics who take insulin or other medications that increase insulin production in the body have to balance exercise, insulin levels, and diet, those who are taking oral medications such as metformin and sitagliptin can exercise as much as they like.

Myth 4: You'll Get Diabetes if You're Overweight or Obese

Fact: While weight is a risk factor for diabetes, there are other factors at play too, such as family history. Many overweight people never develop Type 2 diabetes. There are also many Type 2 diabetics with a normal weight.

Myth 5: Insulin Will Do You Harm

Fact: Insulin is actually a lifesaver, but what makes it challenging is that many people find it difficult to manage. Taking insulin safely requires testing blood sugar levels many times a day to avoid harmful low blood sugar reactions.

Myth 6: Diabetes Means You Don't Produce Enough Insulin

Fact: This is true for people with type 1 diabetes – their pancreas stops producing insulin completely. Those who have the more common type of diabetes, type 2, tend to have sufficient insulin when they’re first diagnosed. The main problem type 2 diabetics have is that their insulin doesn’t cause the cells in their bodies to absorb glucose from the food they eat. Their pancreases may also stop producing enough insulin with the passage of time, which means they’ll need injections.

Myth 7: Diabetes Means You Have to Inject Yourself

Fact: Injections are only applicable to diabetics who inject their medications. These days, insulin pens that don’t require injections are available. Furthermore, drawing blood to measure blood sugar is painless thanks to the latest blood sugar meters. Many new diabetes medications can also be taken orally.

Myth 8. Overeating Sugar Causes Diabetes

Fact: The only shred of truth in this myth is that recent research has indicated those who were already at risk of developing diabetes increased their risk of developing it further by drinking lots of sugared drinks. Sugar in itself doesn’t cause diabetes. However, it does contribute to obesity, which is a primary cause of the disease.

Myth 9: "I Know Exactly When My Blood Sugar Level Is High or Low"

Fact: This one is particularly dangerous because some diabetics tend to rely on how they’re feeling as a gauge for whether their blood sugar levels are low. While certain symptoms are indicative of low blood sugar levels, they tend to become less accurate over time. The only sure-fire way of knowing whether they’re low or not is to actually check.

Myth 10: Diabetics Can't Eat Sweets

Fact: Diabetics can eat whatever they want, as long as they pay attention to portion sizes and how often they’re eating their favorite treat. What they cannot do is overeat of what they like. An example of this is having a smaller piece of cake than usual for dessert, and not having dessert as often.

Myth 11: Diabetes Makes You More prone to Colds or Flu 

Fact: While diabetics are no more vulnerable to contagious illnesses than anyone else, getting flu shots is important, because diabetics are a lot more likely to suffer serious complications from the flu than those who do not have the disease.

Myth 12: Diabetics on Insulin Haven't Taken Care of Themselves

Fact: During the early stages of the disease, or just after diagnosis, insulin levels can be controlled adequately through eating a healthy diet, exercising and oral medications. As the disease progresses, your pancreas may begin to produce less insulin or stop producing insulin completely, which means that you’ll require insulin injections.

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The Top 5 Nutrition Myths Debunked

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Chances are, you 'know' a few things about food and nutrition that are actually not true. These food myths enter quietly into our collective common knowledge and spread disinformation with ease. Our experts bust 5 of the top nutrition myths below.

The Top 5 Nutrition Myths Debunked

Chocolate causes acne. Eating crust makes your hair curly. You shouldn't eat before swimming. These are but a few food myths that may have spooked you as a child but which you now probably know to be entirely false. However, many other nutrition myths that remain ingrained in our imaginations will persist in current discourse and continue to misinform our diets until we learn the cold, hard truth about their legitimacy. Here are five mainstream nutrition myths that you can rest easy have been debunked by modern science.

Nighttime Eating Causes Weight Gain.

This nutrition myth supposes that late-night eating makes you more likely to pack on pounds than does daytime eating - a food myth further propagated by diets that prescribe tapering off calorie intake throughout the day by eating a large breakfast and a minuscule dinner. However, according to the U.S. Department of Agriculture, weight gain, loss, or maintenance is influenced not by what time you eat, but by what foods you eat and your physical activity levels.

Sodium Restriction Only Applies if You Have High Blood Pressure.

Of the numerous nutrition myths about sodium intake, one of the most prevailing is that sodium restriction is only a concern for those with high blood pressure - meaning you don't have to worry about sodium if you have a healthy blood pressure. However, according to the American Heart Association, even if you don't have high blood pressure, you should strive for a recommended sodium intake of less than 1500 mg daily.

Eggs Are Bad for the Heart.

Because of their substantial cholesterol content - about 211 mg in a single, large egg - eggs have been the unfortunate victim of a long-held food myth that they are heart-unhealthy. But you don't have to give up on your favorite omelets because according to the American Heart Association, healthy individuals should be able to eat one egg per day without issue. It is recommended that people with heart problems or diabetes drop down to two eggs per week.

Brown Sugar is Healthier Than White Sugar.

Individuals with a sweet tooth may justify their sugar intake with the nutrition myth that brown sugar is better than its white counterpart, but the bitter truth is that brown sugar is white sugar, but with the addition of molasses. According to the University of Washington School of Medicine, the minuscule mineral content in brown sugar is not enough to confer nutritive value in the amounts that sugar is generally consumed.

Nuts are Bad Because They are Fattening.

In their quest to cut calories, numerous dieters shun nuts due to the often perpetuated food myth that nuts should be avoided due to their high-fat content. However, the University of Washington School of Medicine encourages eating nuts in moderation, as there is a distinction between bad fats and the good monounsaturated and polyunsaturated fats and plant sterols in nuts. The good fats in nuts have even been shown to lower LDL or "bad" cholesterol.

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Saturday, August 19, 2017

5 Common Food Myths for People with Diabetes Debunked

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Are potatoes off-limits for people with diabetes? Do fruits and veggies affect blood glucose? Is it safe to drink alcohol? We separate fact from fiction on some widely held myths about healthy food choices for people with diabetes. There are many misconceptions that people with diabetes must follow a strict diet when in reality they can eat anything a person without diabetes eats. 

5 Common Food Myths for People with Diabetes Debunked

1. People with diabetes have to eat different foods from the rest of the family.

People with diabetes can eat the same foods as the rest of their family. Current nutrition guidelines for diabetes are very flexible and offer many choices, allowing people with diabetes to fit in favorite or special-occasion foods. Everyone, whether they have diabetes or not, should eat a healthful diet that consists of fruits, vegetables, whole grains, lean protein foods, and heart-healthy fats. So, if you have diabetes, there's no need to cook separately for your family.

2. People with diabetes should never give in to food cravings.

Almost everyone has food cravings at some point, and people with diabetes are no exception. It's not uncommon for people with diabetes to cut out all sweets or even cut way back on food portions to lose weight. In turn, your body often responds to these drastic changes by creating cravings. Nine times out of ten, your food choices in these situations tend to be high in fat and/or sugar, too.

The best way to deal with food cravings is to try to prevent them by following a healthy eating plan that lets you occasionally fit sweets into your diabetes meal plan. If a need does occur, let yourself have a small taste of whatever it is you want. By doing so, you can enjoy the flavor and avoid overeating later on.

3. People with diabetes shouldn't eat too many starchy foods, even if they contain fiber because starch raises your blood glucose and makes you gain weight.

Starchy foods, such as bread, pasta, rice, and cereal, provide carbohydrate, the body's energy source. Fruit, milk, yogurt, and desserts contain carbohydrate as well. Everyone needs some carbohydrate in their diet, even people with diabetes. Weight gain occurs when you take in more calories than you burn off. So, if you overeat of any food, you'll end up gaining weight. The key is knowing how much of all the right food groups to eat to help keep blood glucose levels in a safe range and keep you at a healthy weight. Choose starchy foods that are whole grain and high in fiber for overall good nutrition.

4. People with diabetes do not have to worry about eating fat because it doesn't have much of an effect on blood glucose.

Fat, found in margarine, oils and salad dressings, has little immediate effect on blood glucose levels. However, eating a fatty meal can slow down digestion and make it harder for your insulin to work, causing a possible high blood glucose level hours after your meal. Some fats can raise blood cholesterol, increasing your risk for heart attack or stroke. These fats are called saturated fat and trans fat and should be limited as much as possible. Sources of saturated fat include butter, shortening, red meat, cheese and whole milk. Trans fat is found in some margarine, snack foods, and fast foods. Also, fat is very high in calories and should be limited if you're trying to lose weight. Click here to find healthy alternatives to your favorite foods.

5. People with diabetes should always follow a low-sodium diet.

Having diabetes doesn't mean you have to cut salt and sodium from your diet. However, people with diabetes should cut back on their sodium intake since they are more likely to have high blood pressure, a leading cause of heart disease than people without diabetes. Some examples of high sodium foods include:

  • canned soup
  • canned vegetables
  • cold cuts
  • salad dressings
  • some cereals

Even if you don't have high blood pressure, it's not a bad idea to watch your sodium intake, since some people are "salt sensitive" and may experience an increase in blood pressure after eating salty foods.
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