4 Ways to Prevent Food Poisoning When You’re Traveling

Tummy-tormenting illnesses, like E. coli infections, have made news in the past year. To avoid spending a holiday near the toilet and protect yourself from food poisoning, digest this food-safety refresher.

1. Don’t drink tap water

If you’re traveling in developing countries, stick with bottled H2O and use it to brush your teeth. Also, ask for no ice and be alert for items that may be made with tap water (like an ice pop), since even a small amount can contain bacteria or viruses.

2. Order vegetables cooked

Seedy and leefy vegetables are among the top sources of food poisoning, per a Centers for Disease Control and Prevention report last year. If you’re dining where the water may be iffy, go for the sautéed or baked veggie sides instead of raw options; high heat will kill most harmful bacteria.

3. Skip street food

Food carts may not be held to the same hygiene standards as restaurants, and you don’t know whether the ingredients are fresh or how long the food has been sitting out. If you want to try a local delicacy on the street, order something you can see come hot off the grill.

4. Be prepared

Take Pepto-Bismol (for up to three weeks) as a preventative measure; studies have shown that ingesting 2 ounces of the liquid or two chewable tablets four times a day before and during travel may cut your risk of traveler’s diarrhea in half.



Source : health.com

Read More

20 Snacks That Burn Fat

Snacks versus weight loss
Americans love to snack almost as much as we want to lose weight. But according to recent research by the USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn't have to be this way, says Susan Bower-man, RD, assistant director of the UCLA Center for Human Nutrition. "When done right, (snacking) keeps your energy levels up and gives you more opportunities to get in all your nutritional needs."

What snacks burn fat?
Eating snacks with the right ratio of nutrients, with the right calories, will help keep you body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bower man suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning snacks.

An apple and skim milk
"Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying," says Bower man; "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours."

Our pick for a protein-fruit pairing: one large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Cottage cheese-filled avocado
Here's another fruit and diary combo, this one for when you're craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you'll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!

Canned tuna on whole-wheat crackers
If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread
Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Shrimp stack
You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.


Power berry smoothie
This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!


Warm pear with cinnamon ricotta
Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber, and 170 calories.

Miso-glazed tofu
This recipe is touted as a main course, but it's so light on calories (only 164) that it can stand in as a mid-day snack, as well. It also packs plenty of protein (12 g) thanks to the tofu, as well as 3 grams of fiber.


Edamame
One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Chicken pita sandwich (half)

There's no reason you can't have smaller portions of "real" food as snacks, says Bowerman. "Oftentimes, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before," she adds. 

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Cauliflower with white bean dip
Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber, and 199 calories.

Toast with walnut & pear breakfast spread
Split this breakfast recipe in half to make a healthy mid-day snack with 200 calories, 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels (so you're more likely to get to the gym, perhaps?): Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.


Lentil salad with tomatoes and watercress
Salads aren't just for mealtime—when they're about 200 calories, they make a great afternoon snack, as well. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies. (The recipe makes six servings, so hold off on adding the vinaigrette if you're not eating the whole thing at once.)

Luna protein bar
When choosing an energy bar as a snack, the rules are the same: Look for bars with 200 calories or less, 10 grams of protein and close to 5 grams of fiber. The Luna Protein bar certainly comes close (190 calories, 12 g protein, 3 g fiber), and tastes "almost like candy," Health.com testers said.



Veggie tostata
In the mood for Mexican? You can't go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.


Roast garlic and edamame dip
Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

Asparagus and hard-boiled egg

It's no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs' natural protein. (Plus, asparagus is known as an aphrodisiac, thanks to its folate and vitamins B6 and E levels. Talk about fun ways to burn fat!) 

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

Minty iced green tea
A calorie-free beverage doesn't qualify as a real snack, but if you find yourself scouting the kitchen just because you're bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Bowerman says that most research on green tea for weight loss has been inconclusive, but that either way it's a healthy, tasty way to stay hydrated throughout the day. "Drinking water and tea is a good way to keep all of your body's processes, including your metabolism, running smoothly and efficiently," she adds.


Spiced green tea smoothie
Here's another way to sip healthy green tea: as a smoothie! Pair this sweet and spicy drink with a few ounces of lean protein—some sliced turkey, for example—for a complete afternoon snack.

One serving will get you 3 grams of fiber (thanks to its secret ingredient, pear!). Plus, it contains cayenne pepper, which may help curb appetite and give your metabolism a boost.

Calories: 82 calories per half-cup serving

Prep time: 5 minutes




Sources : health.com

Read More

What Happens To Your Body When You Eat Himalayan Pink Salt?

So you’ve been hearing about this amazing Himalayan crystal salt for the last few years, and now you’re wondering, is it really better than sea salt or table salt? How does it benefit my body vs those other salts? Well, it is packed with some pretty amazing benefits, making it a wonderful alternative to table salt and an exciting new staple to add to your pantry.

The History
First of all, what makes Himalayan crystal salt so amazing? About 200 million years ago, there were crystallized sea salt beds that were covered with lava. Because this salt was subsequently enveloped in snow and ice for millennia, it was protected from modern day pollution and preserved in an untouched, pristine environment. The Himalayan mountain range goes across Asia, and passes through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. Many people believe that this pink salt is the purest salt that can be found on the planet.



Minerals & Energy
Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body; that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium, and magnesium. When consuming this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety. Another great thing about this salt is that, because of its unique cellular structure, it stores vibrational energy. The minerals in this salt exist in colloidal form, which means that they are small enough for our cells to easily absorb.

What Exactly Are The Benefits?
Some of the benefits that you can expect to enjoy by consuming this salt in place of regular table salt include:

Aids in vascular health
Supports healthy lungs and respiratory function
Promotes a stable pH balance within the cells
Reduces the signs of aging
Promotes healthy sleep patterns
Increases libido
Prevents muscle cramps
Increases hydration
Strengthen bones
Lowers blood pressure
Improves circulation
Detoxifies the body of heavy metals

Comparing Himalayan Salt To Other Salts

Sea Salt

While still a better choice than table salt, sea salt is becoming increasingly processed, and, let’s face it, our oceans are becoming more and more polluted each year. Because of the pristine conditions that Himalayan salt has been kept in, it is said to be the purest salt available today.

Table Salt

Regular, commercial table salt is completely stripped of the majority of its minerals with the exception of sodium and chloride. It is then bleached, cleaned with chemicals, and then heated at extremely high temperatures. The iodine that is added to table salt is almost always synthetic, which is difficult for our bodies absorb properly. It is treated with anti-caking agents, which prevents the salt from dissolving in water and clumping in the salt container. These agents then prevent the salt from absorbing into our own bodies, which leads to a buildup and deposit within the organs. This can cause severe health problems. Studies have shown that for each gram of table salt that is consumed that the body cannot process, your body will use 20 TIMES the amount of cellular water to neutralize the amount of sodium chloride that is present in this chemically treated salt.

This is largely the reason why salt has gotten such a bad name over the years. It is not necessarily salt that is unhealthy for us, but rather refined table salt that is inferior for our health. Aside from that, many of us are consuming way too much processed food. These foods contain astronomical amounts of salt, and it isn’t the good kind. It’s not about limiting our intake of salt; it’s about consuming more natural, homemade, whole foods. This way we can add salt while cooking or sprinkle some on our meals without having to worry about high blood pressure and so on.

Himalayan Salt Uses
Cooking and curing — Always use pre-ground salt or grinders like any other kind of salt.

Salt Slabs — Slabs will impart a better taste and mineral content. Chilled: use fruits, sushi, veggies, or cheese as a decoration. Frozen: cold delicious desserts and sorbets. Heated: slabs can be used to sear veggies, shrimp, fish fillets, and thinly sliced beef, and you can even fry eggs. Dense salt blocks conduct heat amazingly.

What is even better, Himalayan salt is a natural anti-microbial product, and the clean up requires only a simple scrub or rinse.

Bathing — Enjoy a detoxifying Himalayan salt bath. Its nutrients will stimulate your circulation and soothe sore muscles. Himalayan salt contains 80+ nourishing and skin-friendly minerals, so this bath will provide a healing and amazingly therapeutic experience for both body and soul.

Air purification — You can also find crystal rock lamps on-line.

You should be able to find this amazing Himalayan Crystal Salt at your local health food store or online.

Much Love


Sources:

http://fitlife.tv/10-amazing-benefits-of-pink-himalayan-salt/
http://www.globalhealingcenter.com/natural-health/himalayan-crystal-salt-benefits/
http://www.himalayanlivingsalt.com/salt_facts.htm
http://authoritynutrition.com/how-much-sodium-per-day/

Read More

Lipid profile test for Heart Disease

Lipid profile test for Heart Disease 

It's very possible your MD orders lab work and you have no idea what or why you're having blood drawn. Well, let's clear up the confusion when it comes to your cholesterol labs.

The terms "lipid panel", "lipid profile", and "lipoprotein profile" are used interchangeably to order the same set of labs. To make reading this easier, I'm going to use "lipid profile" from here on out.

  
"Lipid" is simply a medical term for "fat". A lipid profile measures fatty substances in your blood. Cholesterol is one type of fat.

When you eat food containing cholesterol or when your body produces cholesterol and releases it into your bloodstream, the cholesterol will attach to a protein. This package of cholesterol plus a protein is called a lipoprotein (lipid or fat plus protein). A lipid profile measures lipoprotein levels in your blood.

Lipid profiles include five components:

LDL - "bad" cholesterol
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation. LDL should be less than 130 mg/dL, ideally less than 100 mg/dL.

VLDL - "bad" cholesterol
VLDL (very low-density lipoprotein) cholesterol contains minimal protein and mainly transports triglycerides. VLDL should be less than 40 mg/dL.

Triglycerides
Triglycerides are a type of fat in the blood, not a type of cholesterol. Triglycerides are frequently used to estimate VLDL ("bad") cholesterol. Here's the calculation: triglycerides divided by 5 equals VLDL cholesterol. Triglycerides should be less than 200 mg/dL, ideally less than 150 mg/dL.

HDL - "good" cholesterol
HDL (high-density lipoprotein) cholesterol removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries, the more HDL the better. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.

Total cholesterol
Cholesterol is essential to bodily functions, such as building cells and producing hormones. However, too much cholesterol will build up on artery walls, form a plaque, and potentially "plug" the artery resulting in a heart attack or stroke. Total cholesterol is calculated from the above components (Total cholesterol = HDL + LDL + VLDL). Total cholesterol should be less than 200 mg/dL.

Do you see how if you only know your total cholesterol, you only have one piece of the lipid profile?

Now, sometimes your results will include ratios or a risk score. Here's an explanation of what those numbers mean.

Risk Score
A risk score is based on you lipid profile results, sex, age, family history, and various other risk factors. If you have a high risk score for heart disease, it's best to speak with your MD to evaluate your risk score.

Cholesterol:HDL Ratio
You want a low ratio of cholesterol to HDL. A ratio lower than 4.5 is good, but 2 or 3 is best. You can calculate your cholesterol to HDL ratio by dividing total cholesterol by HDL. For example, your total cholesterol is 195 and your HDL is 55. 195 divided by 55 equals a ratio of 3.5.

It's actually not your total cholesterol that has the greatest impact on your heart disease risk. The ratio of total cholesterol to HDL is a critical factor. If your total cholesterol is less than 200, but your ratio is 5, you are still at increased risk for developing heart disease.

LDL:HDL Ratio
This ratio compares the amount of bad (LDL) cholesterol to your good (HDL) cholesterol levels. You want a ratio less than 3.5, ideally less than 2.5. To calculate your ratio, divide LDL by HDL. For example, your HDL is 55 and LDL is 100. 100 divided by 55 equals a ratio of 1.8.

Triglyceride:HDL Ratio
A low ratio of triglycerides to HDL is best, ideally less than 2. To calculate your triglyceride to HDL ratio, divide your triglycerides by your HDL. For example, your triglyceride level is 200 and your HDL is 55. 200 divided by 55 equals a ratio of 3.6.

Lipid profiles are commonly ordered to assess your heart disease risk. Your doctor or dietitian will use the results to determine the best treatment to reduce your risk.

A lipid profile is beneficial, because you know your "good" cholesterol level and "bad" cholesterol levels. The interventions that work best to raise HDL and lower LDL differ, so knowing all your numbers helps you make the most effective changes.

You're probably wondering why a lipid profile isn't always ordered versus simply checking your total cholesterol (and possibly HDL). Cost and time always play a part and if your risk for heart disease is low, then a quick and less expensive screening makes sense. If you are at increased risk, a more complete assessment (lipid profile) may be more appropriate. Everyone's situation is unique, so it's best to discuss what's right for you with your MD.

Article Source: http://EzineArticles.com/

Read More

Diabetes mellitus

Diabetes mellitus

"Diabetes" redirects here. For other uses, see Diabetes (disambiguation).

Diabetes mellitus (DM), commonly referred to as diabetes, is a group of metabolic diseases in which there are high blood sugar levels over a prolonged period.[2] Symptoms of high blood sugar include frequent urination, increased thirst, and increased hunger. If left untreated, diabetes can cause many complications.[3] Acute complications include diabetic ketoacidosis and nonketotic hyperosmolar coma.[4] Serious long-term complications include cardiovascular disease, stroke, chronic kidney failure, foot ulcers, and damage to the eyes.[3]

Diabetes is due to either the pancreas not producing enough insulin or the cells of the body not responding properly to the insulin produced.[5] There are three main types of diabetes mellitus:

    Type 1 DM results from the pancreas's failure to produce enough insulin. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes". The cause is unknown.[3]
    Type 2 DM begins with insulin resistance, a condition in which cells fail to respond to insulin properly.[3] As the disease progresses a lack of insulin may also develop.[6] This form was previously referred to as "non insulin-dependent diabetes mellitus" (NIDDM) or "adult-onset diabetes". The primary cause is excessive body weight and not enough exercise.[3]
    Gestational diabetes, is the third main form and occurs when pregnant women without a previous history of diabetes develop high blood-sugar levels.[3]

Prevention and treatment involve a healthy diet, physical exercise, maintaining a normal body weight, and avoiding use of tobacco. Control of blood pressure and maintaining proper foot care are important for people with the disease. Type 1 DM must be managed with insulin injections.[3] Type 2 DM may be treated with medications with or without insulin.[7] Insulin and some oral medications can cause low blood sugar.[8] Weight loss surgery in those with obesity is sometimes an effective measure in those with type 2 DM.[9] Gestational diabetes usually resolves after the birth of the baby.[10]

As of 2014, an estimated 387 million people have diabetes worldwide,[11] with type 2 DM making up about 90% of the cases.[12][13] This represents 8.3% of the adult population,[13] with equal rates in both women and men.[14] From 2012 to 2014, diabetes is estimated to have resulted in 1.5 to 4.9 million deaths each year.[7][11] Diabetes at least doubles a person's risk of death.[3] The number of people with diabetes is expected to rise to 592 million by 2035.[11] The global economic cost of diabetes in 2014 was estimated to be $612 billion USD.[15] In the United States, diabetes cost $245 billion in 2012.[16]

Source : wikipedia.org

Read More