Trying to stick to your diet? Try these flavorful, healthy options
I’m a firm believer that dieting and losing weight doesn’t mean you have to subsist on bland, boring cardboard. With that in mind, I’ve put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your advantage!
Pumpkin pudding
Decadent, creamy pudding for less than 150 calories—and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt—already a protein-rich, nutrient-packed food—and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you’re not looking for more munchies an hour later.
Vegetable soup
Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. That’s because this “veggie first course” helps to fill you up, so you wind up eating less at the main meal.
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Cucumber tomato salad
Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!
Ginger green tea
Nursing a warm mug of tea is a calorie-free way to de-stress after a long day without falling prey to emotional eating. As an added bonus, research suggests that regularly drinking green tea may give you a slight calorie-burning advantage. Steep your tea with a thin slice of ginger root for an extra punch of flavor.
Fiery chicken salad
Adding a few dashes of fiery hot sauce to your food sloooows down your eating big time so you’re less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 tablespoon reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).
Shrimp cocktail
At around 8 calories apiece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you’re eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish.
6 skinny (and delicious) foods for weight loss
5 Tipe Pria Dibenci Wanita
HINGGA kini, Anda masih saja berstatus jomblo. Segala usaha rasanya sudah dilancarkan, tapi tak jua berbuah manis. Coba introspeksi diri, mungkin ada perilaku minus yang selama ini menutup jalan Anda menemukan wanita idaman.
Times of India memberikan bocoran lima tipe pria yang tak disukai wanita, berikut ini:
Pria berorientasi seks
Secara seksual, pria lebih mudah bergairah. Tapi saat bicara mencari pasangan ideal, wanita tidak melihat pasangan yang haus akan seks. Hal ini bisa jadi karena bagi sebagian pria, seks menjadi prioritas utama dalam hubungan sementara wanita mencari cinta dan romansa, tanpa intimasi fisik.
Dr Geetu Bhardwaj, konselor hubungan dan seks menegaskan, “Umumnya, wanita tidak terlalu nyaman dengan pria yang selalu memikirkan seks. Dalam berbagai hubungan, hal-hal seperti saling mengerti dan cinta adalah hal sekunder dan intimasi seksual adalah hal yang penting bagi pria.”
Pria chauvinistic (sifat patriotik berlebihan)
Dalam hal apapun, sifat berlebihan tentu tidak baik. Wanita tidak menemukan pria chauvinistic adalah teman hidup yang baik untuk melewati hari demi hari kehidupannya.
Dr Ratan Kumar, psikolog klinik menyatakan, “Ada garis batas yang sangat dekat antara pria lembut dan sangat patriotik. Wanita akan mencintai perhatian dan kasih sayang Anda, tapi sikap patriotik berlebihan bisa melukai waktu yang dilewatinya bersama Anda. Berikan ruang yang cukup dan zona nyaman untuk hidupnya hingga lebih menyenangkan.”
Pria dominan
Dua jempol ke bawah untuk pria dominan. Jika lain waktu Anda coba menunjukkan kekuatan di depan wanita, Anda tak akan pernah dipedulikannya. Wanita cenderung memilih pria yang mengakui hubungannya adalah karena kemampuan, penghargaan, dan keahliannya, bukan dengan pria yang gemar menggunakan cara paksa untuk menekan lawan-lawannya.
Dr Chirta Bakshi, konselor hubungan menuturkan, “Perilaku dominan sangat dijauhi wanita karena mereka ingin menikmati ikatan hubungan dengan rasa saling menghormati. Dalam berbagai hubungan, jika satu pihak mencoba memaksakan pengambilan keputusan dan berperan sebagai pribadi dominan, hal ini tidak baik untuk hubungan.”
Menggunakan kata-kata kasar
Menggunakan kata-kata atau istilah kasar-yang menurut Anda bahasa gaul-setiap kumpul bersama teman pria sah-sah saja. Tetapi, wanita tidak mau bergaul dengan seorang pria yang kasar, lewat tutur katanya. Terlalu sering melontarkan kata-kata, justru mematikan ketertarikannya pada Anda.
Psikiater Dr Anupam Randhawa mengatakan, "Pria perlu menyadari bahwa seorang wanita ingin berhubungan dengan pria yang penuh hormat dan berperilaku baik. Menggunakan kata-kata kasar secara berlebihan selama percakapan bisa menjadi bumerang untuk Anda. Alasan mengapa wanita tak ingin menjaga hubungan dengan pria kasar adalah mereka kerap mendapatkan pelecehan dan rasa tidak hormat terhadap hubungan yang dijalin.”
Pria macho
Pria macho dengan kepribadian mudah meledak mungkin terlihat bagus pada adegan film, tapi dalam kehidupan nyata, wanita menjauhi pria macho. Sebuah penelitian mengungkapkan, pria macho tidak selalu beruntung mendapatkan pujaan hatinya. Kajian lebih jauh menunjukkan bahwa pria yang sangat agresif akan mudah mengakhiri pernikahannya.
Varun Chhabra, ahli pengembangan kepribadian menukaskan, “Kini, wanita lebih memilih pria yang memamerkan bentuk tubuhnya yang bagus dikombinasikan dengan tampilan metroseksual daripada pria kasar dan acak-acakan. Pria yang terlihat kuat dari luar dan memiliki hati lembut adalah dambaan para wanita.
Rahasia Badan Bugar Setiap Hari
Kunci utamanya adalah tetep olahraga.. walau hanya sesaat, sempatkanlah untuk berolahraga secara teratur.
Olahraga yang dilakukan 3-5 kali setiap minggu selama 30-60 menit sangat bermanfaat untuk kesehatan tubuh. Namun, ada banyak alasan yang membuat orang tidak berolahraga.
Berikut ini beberapa saran singkat berolahraga yang dapat dilakukan siang hari.
* Jalan kaki. Di kantor tidak ada tempat fitnes? Bukan alasan untuk tidak berolahraga. Anda bisa menggantinya dengan berjalan kaki selama 30 menit. Takut sinar matahari? Cobalah berjalan kaki di di dalam kantor. Dengan berjalan selama setengah jam, Anda bisa membakar 100-300 kalori, tergantung berat badan dan kecepatan jalan. Akan lebih baik bila Anda berjalan di tanjakan. Bukan hanya kalori yang dibakar, tapi bokong juga akan lebih kencang. Anda mau coba naik-turun tangga?
* Lakukan push up. Melakukan push up, sit up, atau squats sebanyak dua set, dengan masing-masing sebanyak delapan hitungan akan membuat perut lebih kencang. Lakukan gerakan tersebut di ruangan Anda. Untuk push up, kalau terasa sulit, Anda bisa melakukan push up di dinding.
* Naikkan intensitas. Kalau waktu Anda terbatas, naikkan intensitas latihan. Dengan begitu kalori yang terbakar akan lebih banyak. Sebagai contoh, jika Anda berjalan di treadmil dengan kecepatan enam km per jam selama 30 menit, yang terbakar 120 kalori. Namun, kalau kecepatan Anda naikkan menjadi 6,8 km per jam ditambah tiga persen kemiringan, kalori yang terbakar 185.
* Angkat beban. Supaya otot menjadi kencang, jangan lupa melakukan angkat beban di antara jadwal rutin olahraga. Agar hasilnya maksimal, naikkan beban latihan atau gerakan dipercepat. Kalau biasanya Anda mengangkat beban lima kg dengan 15 hitungan, coba angkat 6-7,5 kg dalam 8-10 angkatan. Sebaiknya Anda mencoba dari yang teringan. Bila sudah kuat, naikkan secara bertahap.
* Dibagi-bagi. Jika tidak bisa melakukan latihan sekaligus, tak perlu khawatir, Anda bisa menyicilnya. Misalnya lakukan 10-20 menit pada pagi dan sore hari, serta 20 menit pada siang hari.
ref:Kompas
Deteksi Dini 12 Kanker Sekaligus
JIKA umumnya deteksi dini kanker dilakukan lewat pemeriksaan penanda tumor tunggal, konsep terbaru menawarkan 12 penanda tumor dalam sekali pemeriksaan alias 12 in 1.
Siapa tak ngeri mendengar kata kanker. Penyebab kematian terbesar ke-2 di dunia dan ke-7 di Indonesia ini terus menjadi momok menakutkan. The International Agency for Research on Cancer (IARC) dalam World Cancer Report 2009 memperkirakan pada 2010 kanker akan menjadi penyebab kematian utama di seluruh dunia.
Kabar baiknya, kemajuan teknologi memungkinkan orang melakukan deteksi dini atas beragam jenis tumor atau kanker. Walau bagaimanapun, mencegah lebih baik daripada mengobati, kan? Prinsip ini juga dipegang dunia kedokteran saat ini yang sudah lebih mengarah pada upaya pencegahan penyakit ketimbang pengobatan yang menelan banyak biaya dan membuat pasien lara.
Sebagai konsekuensinya, pemeriksaan sampel darah di laboratorium klinik tidak hanya berlaku bagi si sakit, orang sehat pun dianjurkan melakukan tes darah sebagai langkah "waspada" dan deteksi dini atas kemungkinan terjangkit penyakit tertentu. Hal ini penting, terlebih kanker yang hingga kini penyebabnya belum diketahui secara pasti dan acap kali muncul tanpa gejala.
Disinyalir kanker berasal dari sel di dalam tubuh kita yang disebabkan sesuatu hal lantas tumbuh secara abnormal (sangat cepat dan tidak terkontrol). Sel yang mengganas ini dapat menyusup dan menekan jaringan tubuh sehingga memengaruhi fungsi organ tubuh normal.
Penanggung jawab laboratorium patologi RS Kanker Dharmais (RSKD) Jakarta Dr Agus Kosasih SpPK mengatakan, diagnosis kanker terbilang rumit dan tidak bisa ditentukan hanya dengan satu pemeriksaan saja.
"Untuk seseorang yang sudah 'dicurigai' terkena kanker, diagnosis ditegakkan melalui pemeriksaan dokter dan serangkaian tes patologi anatomi penunjang. Namun, bagi mereka yang sehat, silakan saja melakukan skrining alias deteksi dini kanker di laboratorium klinik," ujar Agus dalam temu media di Laboratorium Klinik Prodia Kramat Raya, Jakarta Pusat,Selasa (17/11).
Hingga kini tak kurang 100 jenis kanker telah ditemukan, dengan 14 jenis kanker tersering dialami. Antara lain kanker payudara, rahim, ovarium, prostat, hati, paru, lambung, kerongkongan, kolorektal (usus besar dan anus), pankreas, testis, kandung kemih, tiroid,dan endometrium. Kendati tidak semua jenis kanker dapat dicegah, angka kematian dapat ditekan melalui deteksi dini dan pengobatan tepat.
Dalam ranah deteksi dini kanker, pemeriksaan dini kanker payudara (USG atau mamografi) dan rahim (papsmear) belakangan populer di Indonesia mengingat gencarnya penyuluhan dan publikasi atas kedua jenis kanker terbesar yang menimpa para Srikandi Indonesia tersebut.
Teknik imaging (pencitraan) merupakan sarana deteksi dini yang umum dipakai. Sayangnya, teknik ini memiliki kelemahan yakni mahal, kurang sesuai untuk skrining populasi skala besar, dan diperlukan ukuran tumor tertentu agar bisa terdeteksi.
Untuk itu, pemeriksaan penanda tumor (tumor marker) menjadi pilihan lain untuk skrining karena bersifat non-invasif dan mudah dilakukan. Tumor marker adalah substansi yang dikeluarkan oleh sel tumor atau bagian tubuh lainnya sebagai respon terhadap adanya pertumbuhan sel tumor. Sebagai catatan, sebuah kanker dapat bermula dari sel tumor yang mengganas.
Melalui pemeriksaan sel atau cairan tubuh (misalnya darah atau urine),tumor marker dapat mendeteksi ukuran dan sifat kanker seperti agresivitas kanker serta respon terapi. Agus menegaskan, fungsi utama pemeriksaan tumor marker adalah untuk pemantauan, bukan diagnosis.
Pada pasien yang sudah positif kanker dan sedang menjalani terapi, dianjurkan melakukan pemeriksaan tumor marker 3 bulan sekali guna memantau efektivitas terapi. "Untuk orang sehat, setahun sekali juga sudah cukup," tukasnya.
Sejak ditemukan pada 1846,tumor marker telah mengalami perkembangan. Secara umum, orang biasanya melakukan pemeriksaan tumor marker konvensional, baik yang bersifat tunggal (single marker) ataupun panel (multiple markers).
"Kombinasi tumor marker atau panel tumor markerbertujuan meningkatkan sensitivitas deteksi sehingga bisa dipakai untuk skrining. Akan tetapi, hasil positif palsu (spesifisitas) berkurang dan biayanya relatif mahal," ungkap Marketing Communication Manager Prodia, Ampi Retnowardani.
Perkembangan teknologi di bidang proteomic dan protein chip (microarray) lantas mendorong terciptanya Biomarker C-12 Protein Chip, yakni suatu analisis paralel dari 12 tipe penanda tumor yang berbeda dalam 1 (satu) pemeriksaan. Konsep baru skrining kanker ini sudah hadir di Indonesia, tepatnya di laboratorium klinik Prodia sejak awal November 2009 ini.
"Dalam hal ini kami bekerja sama dengan HSC Medical Centre Kuala Lumpur, Malaysia, dalam hal penyediaan reagen dan pemeriksaan untuk menentukan hasilnya," kata Ampi.
Biomarker C-12 Protein Chip merupakan konsep baru skrining kanker untuk mendeteksi beberapa jenis penanda tumor dengan hanya satu kali pemeriksaan. Dengan metode deteksi chemilumiscence, pemeriksaan ini mampu menganalisis secara paralel 12 penanda tumor, yaitu CA19-9, NSE, CEA, CA242, Ferritin, HCG, AFP, f-PSA, PSA, CA-125, HGH, CA15-3.
Dibanding pemeriksaan terdahulu, Biomarker C-12 Protein Chip memiliki sejumlah keunggulan. Di antaranya akurasi lebih tinggi serta lebih efisien dalam hal waktu dan biaya (karena dalam satu pemeriksaan diperoleh 12 hasil penanda tumor sekaligus). Selain itu, sampel darah yang diperlukan cukup 2 cc. Padahal, jika menggunakan pemeriksaan tunggal untuk 12 macam tumor marker biasanya diperlukan sekitar 10 cc darah.
"Jika Anda melakukan pemeriksaan tunggal untuk 12 macam tumor marker, biayanya sekitar Rp3juta-Rp4juta. Dengan Biomarker C-12ProteinChip, biaya bisa ditekan menjadi Rp1,5 juta. Kami juga memberikan potongan harga 20 persen hingga akhir bulan ini," beber Ampi.
Teknologi memang kian memudahkan manusia,dan Biomarker C- 12 Protein Chip sebagai terobosan baru layak dicoba,terutama untuk pemantauan terapi kanker. Bagi Anda yang sehat dan selepas melakukan pemeriksaan Biomarker C-12 Protein Chip hasilnya dinyatakan negatif tumor, bolehlah berlega hati, tapi harus tetap waspada.
Sebaliknya jika hasilnya positif, jangan keburu patah arang. Konsultasikan ke dokter untuk mendapatkan pemeriksaan lanjutan.
ref:okezone.com
MINUMAN soda berkarbonasi bisa merusak gigi ?
Tak heran bila ditemukan sebuah penelitian yang membuktikan bahwa menenggak white wine dapat merusak gigi Anda daripada red wine.
Seperti dikutip dari Daily Mail, Rabu (21/10/2009), berdasarkan penelitian para ilmuwan menemukan white wine, seperti Chardonnay dan Pinot Grigio lebih cepat merusak lapisan gigi daripada red wine macam Merlot dan Claret.
Para peneliti mengungkapkan, white wine dapat memperpanjang pengikisan lapisan pelindung gigi. Sehingga membuat gigi lebih sensitif terhadap dingin, panas, dan makanan manis.
Sementara para peminum red wine dapat meninggalkan noda di gigi yang tidak enak dilihat. Sementara kerusakan yang sama hanya sedikit bila menegak white wine.
Tim dari Johannes Gutenberg University di Mainz, Jerman, menemukan delapan efek dari red wine dan white wine dari Jerman, Prancis, Italia, dan Spanyol dari lapisan gigi pria dan wanita berusia 40-65 tahun.
Sampel gigi mereka direndam dalam wine selama 24 jam, kemudian secara perlahan diteliti di bawah mikroskop. Gigi yang direndam dalam white wine akan lebih hancur daripada gigi yang direndam dalam red whine. Para peneliti pun melaporkannya dalam jurnal Nutrition Research.
"Berdasarkan penelitian ini, dapat diramalkan bahwa sering mengonsumsi white wine sangat mudah menyebabkan pengikisan gigi," ungkap penulis Dr Brita Willershausen.
Berdasarkan penelitian sebelumnya membuktikan, minuman bersoda dan lemon, oranye, serta jus anggur dapat membuat lapisan gigi jadi membusuk.
Jika mengonsumsi kandungan asam dapat membuat gigi rusak, maka kerusakan akan semakin parah saat menggosok gigi secara berlebihan.
Diet, frekuensi menghisap, dan peran air liur dapat membuat white wine tidak merusak gigi. Tak hanya itu saja, para peneliti juga percaya makanan yang kaya kalsium dapat mengimbangi kerusakan.
"Tradisi menikmati keju untuk makanan pencuci mulut atau mengombinasikan minum wine, bisa jadi dapat memberikan efek baik mencegah erosi gigi. Karena keju mengandung kalsium yang tinggi untuk konsentrasi," ucap Dr Brita.
Sementara itu, dalam penelitian lain yang dilakukan New York University pada awal tahun ini menemukan, white wine justru hanya dapat memberi noda di gigi seperti halnya red wine.
Unsur asam dalam white wine meninggalkan noda yang keras pada gigi dan lapisan gigi. Sehingga membuat gigi sensitif terhadap makan, teh, dan kopi.
Overcome Menopause with Nutrafor Balance
MENOPAUSE (klimakterium) is a transitional period in women's lives. Where are the ovaries (ovaries) stop producing eggs, menstrual activity decreases and eventually stops, the formation of female hormones (estrogen and progesterone) decreases.
Actual menopause occurs at the end of the last menstrual cycle. But newly acquired certainty if a woman has not experienced the cycle for a minimum of 12 months. The average menopause occurs at age 50 years, but it can occur normally in women aged 40 years.
Occurrence of menopause is triggered by hormonal changes is a substance in the body. Hormones are chemical substances produced by certain glands in the body and its effect affect organs other.
As we all know there are three kinds of important hormones produced by the ovaries, namely estrogen, progesterone, and testoterson, where after reaching menopause hormones are not produced (Sadli, 1987).
The task of estrogen actually mature egg is expelled before. Therefore, as long as there is estrogen, the egg will still be produced. Then after a woman aged about 45 years, when the egg supply runs out, ovaries stop producing estrogen begin menstruating as a result did not reappear (Sadli, 1987).
Reduced levels of estrogen in menopause does not cause the formation of the epithelial layer in the cavity of the uterus. But the androgenic hormone produced by the adrenal glands and converted into estrogen this sometimes causes bleeding after menopause could be an indication of a disease (including cancer), then the doctors always check any bleeding that occurs after menopause.
Symptoms
Symptoms that may be found on the menopause: hot flashes, is due to increased blood flow in blood vessels face, neck, chest and back.
Hot flashes lasted for 30 seconds to 5 minutes. The vagina becomes dry due to the wall thinning of the vaginal tissue so when intercourse can result in pain.
Psychological and emotional symptoms (fatigue, irritability, difficulty sleeping and anxiety) could be caused by reduced levels of estrogen.
Sweating at night causing sleep disturbance that fatigue got worse and more easily offended. Dizziness, tingling and palpitations (heart pounding). The loss of bladder control (beser). Inflammation of the bladder or vagina and osteoporosis (bone loss).
At the time of menopause, the hormone estrogen decline sharply and opportunities of heart disease increases. Mechanism of estrogen in protecting the heart is due to the resulting protective effect.
In publication Heart Fitness for Life, Mary P McGowan MD writes that estrogen would increase HDL cholesterol (good) cholesterol and lower LDL (bad). This LDL cholesterol leads to plaque in the blood but with the presence of high HDL that acts as a sweeper so that plaques will be cleaned from sticking.
In cases of heart disease in Indonesia, more people were suffering from heart disease because of low HDL cholesterol and LDL-not because of its high. Therefore efforts should be increased HDL properly so as to suppress the risk of coronary heart disease. Without becoming smokers and women's risk for heart disease is when to stop menstruating.
Medical
There are two types of treatment that is providing pre-menopausal estrogen hormone in two ways, namely chemically (HRT-hormone replacement therapy) and natural (Phytoestrogens). The second difference is the way the side effects are generated, chemically causing physical symptoms, whereas naturally almost certainly not cause side effects.
Not all postmenopausal women should undergo hormone replacement therapy (HRT). Each woman should discuss the risks and benefits of HRT with his personal physician. Some side effects of HRT; vaginal bleeding, breast pain, nausea, vomiting, abdominal bloating, cramps of the uterus. Provision of phytoestrogens (estrogen from herbal materials), can help overcome menopausal symptoms that will arise, without causing side effects.
One of the most powerful phyto-oestrogens is Red Clover (Trifolium plants protense Extract), where the level of power isoflavonnya 20-fold from Soya (soy). Also Red Clover is also capable of Lower frequency of hot flushes and complaints to 48.5 percent and night sweats in menopausal women day after 16 weeks.
Increasing HDL cholesterol levels up to 15.7 to 28.6 percent after 6 months, increase in Bone Mineral Densty proximal radius and ulna up to 4.1 percent after 6 months. Black cohosh is also known as phytoestrogens because they have the ability to improve climacteric complaints; hot flushes, vaginal dryness, emotional disorders and depression due to menopause.
Based on research done by a woman Health initiative (WHI), giving Sulion hormone therapy (HRT) or combined hormone replacement therapy is not recommended because it exceeds the 5-year risk of breast cancer. Now there is an alternative that is safe and natural with phytoestrogens, a natural estrogen compounds derived from plants.
Nutrafor Balance
Is a combination of supplements that contain phytoestrogens insoplavon extract of red clover and red clover extracts and black cohosh for menopausal symptoms mengatsi, plus calcium and vitamin D3.
Red Clover (Extra plants Trofolium Protense), useful mengatsi menopausal complaints such as hot flushes, inhibits activation of cells of bone-destroying cells, stabilize blood cholesterol levels and inhibits the growth of cancer cells.
Black cohosh (Cimicifuga racemosa plant extracts), beneficial to overcome symptoms of menopause such as hot fluhes, depression, emotional changes, and vaginal dryness.
Calium and Vitamin D3. useful to maintain bone mass so as to reduce the risk of osteoporosis.
With the quality of life Balance Nutrafor woman waking up at ages prior to and during menopause. Just be sure!!
5 clever ways to boost your family’s nutrition
How can you easily improve your family's daily diet without much hassle? Getting your kids to eat nutrient-packed meals doesn't have to take a lot of work. Just a few simple changes, like buying the right vegetables or substituting condiments, can put them on the road to healthier eating.
1. Make the switch to sweets — potatoes, that is!
Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene — a potent antioxidant and nutrient critical for healthy vision and skin. Even though sweet potatoes contain more sugar than white potatoes, they actually raise blood sugars less than their white counterparts. Why? Sweet potatoes have more than twice as much fiber as a russet baking potato, and much of it is the soluble type, which helps slow your body’s absorption of sugars from food.
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What’s more, kids love their pleasingly sweet taste, so it will be easy to get them on board with the change.
2. Bake better with whole-grain flour
When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you’ll benefit from the extra fiber, vitamins and minerals found in whole grains. You can even make your own oat flour at home — just pulse rolled oats in the food processor until they form a fine powder.
To maximize shelf life, store whole-grain flours in the fridge or freezer. Because the oil-rich germ is left intact, whole-grain flours go rancid faster than all-purpose flour.
3. Go dark when you go green
Instead of defaulting to iceberg lettuce — the most common choice for salads and sandwiches — turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce’s vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg. Even though the difference isn’t always dramatic, it’s a great way to give your diet a healthy nudge in the right direction.
4. Capitalize on condiments!
Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup — which contains mostly sugar and very little in the way of vegetables — with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake. Every little bit helps!
5. Snack smarter … with popcorn!
Make air-popped popcorn your snack food of choice. As a whole-grain snack, it has far more fiber and other nutrients than potato chips, cheese twists or pretzels made with refined white flour. Plus, it’s incredibly voluminous, so it fills you up for a relatively low caloric cost — only about 30 calories per cup for air-popped or “light” microwavable varieties. Of course, dousing popcorn with melted butter easily negates any health advantage by jacking up the calories and saturated fat big time.
To keep it light, flavor plain air-popped with spices (black pepper, Cajun seasoning, chili powder and cumin work well) or dust it with grated Parmesan cheese (your kids will be all over this one).
source:msnbc.com
Mastitis Laktasi
Based on several studies, one of twenty women who are nursing suffering from mastitis. According to some studies also, not a few women who suffer from this disorder more than once.
There are two types of mastitis: infective and non-infective. Infective mastitis caused by germs that enter the ducts in the nipple through the intercession of the mouth or nose while feeding your baby. While non-infective mastitis occurs because such channels are clogged milk or breast-feeding is also due to the wrong position.
The women who breastfeed for the first time tend to be more frequently affected by mastitis. Mastitis can occur at any time during the period of breastfeeding, but most often occur between day 10 and day 28 after birth.
What you need to do if there mastitis?
Soon you consult with your doctor. Your doctor will usually give antibiotics (antibiotics make sure they are safe and has no side effects for your baby). You are also advised to rest and compressing. If treated quickly and appropriately, mastitis will not last long. You also do not need to stop breastfeeding as long as you get mastitis - unless recommended by your doctor.
The best way to avoid mastitis is to rest in a quite, run a healthy eating pattern and set a balanced diet during lactation. If the things you had not noticed, your body will be susceptible to infection, one of whom was mastitis.
Is mastitis would have negative impact to your baby?
Although hurt when attacked by mastitis, this disturbance will not bring negative impact on your baby. Although the germ - the infective mastitis - may come from your mouth, you do not have to worry about the germs that would interfere with your baby.
(Source: 1001 Little About Caring, Illustration: CaritasNorwood.ORG)
Stomach stapling may cut women's cancer risk
However, procedure didn't have the same effect in men, study finds
Women who have their stomachs stapled not only lose weight, they also may reduce their cancer risk by up to 40 percent, new research says.
In a study of more than 2,000 fat people who had surgery to reduce the size of their stomachs, Swedish researchers found women who had the procedure were less likely to get cancer than those who did not.
But for some reason, the surgery didn't have the same effect in men; there was virtually no difference in the cancer rates in men who had the surgery and those who did not.
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The research was published online Wednesday in the medical journal, Lancet Oncology.
A previous study has shown that stomach stapling surgery can prolong the lives of men and women by up to 10 years compared to those who don't have it. Two other studies have suggested women in particular benefit from a lower cancer risk after getting the weight loss operation.
Scientists have long thought fat people have a higher cancer risk, possibly because fat cells produce hormones that might lead to the disease. But doctors haven't been able to prove that losing weight in other ways, including dieting, reduces that risk.
"This is one more piece of evidence in a complex puzzle," said Dr. Len Lichtenfeld of the American Cancer Society, who was not linked to the Lancet Oncology study. "There seems to be a relationship between weight and cancer, but there is a missing link we don't understand."
Swedish researchers followed 2,010 obese patients from 1987 after they had their stomachs stapled, for about 10 years. Men and women were considered obese if they had a body mass index above 34 and 38 respectively. Experts say that a normal body mass index ranges from 19 to 25.
Researchers also tracked 2,037 fat people who did not have the surgery. For patients who got their stomachs stapled, most lost about 20 kilograms (44 pounds). In people who did not have the surgery, most gained a little over 1 kilogram (2 pounds, 3 ounces).
source:health today