Diet Sage

15 Foods That Worsen Age-Related Macular Degeneration

December 26, 2017 by staff content in Health News with 4 Comments

Macular Degeneration and NutritionAge-related macular degeneration (AMD) is a disease in which the macula (the central part of the retina) begins to degenerate, resulting in distortion or loss of central vision.

It typically occurs in older populations, hence the name.

According to the American Academy of Ophthalmology, there are two types of AMD—dry AMD and wet AMD.

Dry AMD is the most common, affecting about 80 percent of those suffering from this disease.

It occurs when parts of the macula become thin and tiny pieces of protein grow (called drusen).

Wet AMD is identified by the growth of new, abnormal blood vessels under the retina.

These vessels will leak fluids (blood or others) which leads to macular scarring.

This type of AMD causes vision loss faster than dry AMD.

Unfortunately, there is no cure for AMD at this time, but it may be preventable, and if you already have it, there may be a way to slow the symptoms.

Your nutrition can play a huge role in preventing this disease.

Certain micronutrients have been shown to play a significant role in preventing or contributing to AMD.

 

Foods to Avoid

Junk Foods

In a study published in the August 2001 issue of Archives of Ophthalmology, researchers found that certain fats found mostly in junk foods contributed to AMD.

Vegetable oil, monounsaturated and polyunsaturated fats, along with linoleic acid are found in:
– margarine
– chocolate
– commercially-prepared pies
– peanut butter
– potato chips
– french fries
– cakes and cookies

This study showed that eating these junk foods may increase your risk of AMD.

 

High dietary glycemic index (dGI) foods

Another study found in Investigative Ophthalmology & Visual Science reveals foods that are higher on the glycemic index, like refined carbohydrates, are associated with a higher risk of AMD.

A refined carbohydrate can best be described as any sugar or starch except for those that are natural, whole foods like a piece of fruit, sweet potato, lima bean, etc. Some examples include:

– Sugars
– Fruit juices
– Flour
– Corn starch, potato starch, modified food starch
– Instant/refined grains
– Sweets
– Highly processed carbohydrates

Many studies have shown the significant impact of these foods on the development or worsening of AMD later in life.

Not only do you need to avoid these foods, you also need to be proactive in consuming certain foods to prevent or slow the development of AMD.

 

Foods to Consume

While certain fats are important to avoid, omega-3 fatty acids were found to play a protective role against AMD.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two omega-3s that were found in a 2014 study to have a preventive role against AMD.

This study tested the blood serum levels revealing a significant association between DHA and EPA consumption with a lowered risk for AMD. Omega-3s are found largely in fish, flaxseeds (ground for easy absorption in the body), chia seeds and walnuts.

Certain carotenoids that are already found in the retina are beneficial when consumed to aid the eye’s function.

Lutein and zeaxanthin have antioxidant properties which help to fight against free radicals in the eye.

They do this by improving pigment density in the macula which absorbs excess blue and UV light, thereby neutralizing the free radicals.

Unfortunately, even though these specific nutrients can be found in many fruits and vegetables, we hardly get sufficient amount of these nutrients for our eyes.

Zinc and vitamins A, C, and E are important as well.

Zinc can be found in red meat and shellfish, while vitamins A, C, and E may be found in a variety of plant-based foods including fruits, vegetables, seeds and nuts.

Listed below is an easy reference for what foods contain specific nutrients.

Remember that when buying these foods, they should be high-quality, organic versions for optimum nutrition.

– DHA and EPA—flaxseeds, flaxseed oil, walnuts, fish (salmon, halibut, tuna, sardines)
– Zinc—chickpeas, yogurt, red meat
– Vitamin A—sweet potatoes, cantaloupe, apricots, mangos, carrots, ricotta cheese, red peppers
– Vitamin C—brussels sprouts, broccoli, grapefruit, kiwi, strawberries
– Vitamin E—broccoli, spinach, wheat germ, almonds, sunflower seeds

 

Other preventive measures

Avoiding or consuming certain foods is not the only way to prevent macular degeneration.

Don’t smoke
Smoking is one of the largest contributors to AMD.

According to the British Medical Journal, smokers are four times more likely than non-smokers to develop macular degeneration.

Another study found that even if you have quit smoking, you are still more likely to develop AMD than those who have never smoked.

What’s the bottom line? Don’t smoke, and if you do, quit now to reduce the risk.

Take supplements
You may make it a goal to consume as many micronutrients as possible in order to reach your daily recommendation, but if you stay within your recommended calorie allotment, it is close to impossible to reach your daily micronutrient needs.

You have to take some form of supplementation, but again, make sure it is high-quality or you will be wasting your money.

Exercise and maintaining a healthy weight
This seems to be the response for preventing many diseases, and it is no different for AMD.

The British Journal of Ophthalmology found that those who exercise regularly are at a reduced risk for AMD by up to 70 percent! In this study, leading an “active lifestyle” was defined as having walked at least two miles per day at least three times per week.

Blood pressure and cholesterol
Some studies have found that maintaining a healthy cholesterol level can protect against macular degeneration.

Without cholesterol blocking your arteries, your eyes will be able to receive appropriate blood flow for maintaining eye health.

The Framingham Heart and Eye Studies and Beaver Dam Eye Study, two large health studies, found a significant correlation between high blood pressure and severe forms of macular degeneration.

Proper nutrition can help lower or prevent high blood pressure.

Sunglasses
Remember how we mentioned that lutein and zeaxanthin help the eye to absorb UV and high energy visible (blue) light? Wearing sunglasses can help keep those lights from entering your eyes in the first place.

These sunglasses need to state that they protect from these lights or you may be spending money on sunglasses that will not help your eyes.

It has not been specifically shown that UV and blue lights will directly cause AMD, but one study found that the combination of overexposure and low antioxidant intake led to a higher risk of developing AMD.

Have regular eye exams
Regular eye exams will be one of the best ways to catch macular degeneration in its early stage.

The current recommendation by the American Academy of Ophthalmology is that you get a baseline comprehensive examination at 40.

Those with risk factors for eye diseases, including AMD, should see an ophthalmologist before age 40.

After this baseline is established, the doctor will recommend a regular schedule for exams.

 

As you can see, even with a family history of AMD, it can be slowed or prevented through proper nutrition and taking care of your eyes.

Just like with many other areas of health, prevention is key.

Nutrition typically plays a major role in prevention, so be intentional about what you eat! This is important for your overall health and quality of life!

 

If you realize that you are experiencing symptoms of maclar degeneration and vision loss, go to the next page and learn about how to prevent your eyesight from worsening –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

When is the last time you had your eyesight tested? Do you experience extra sensitivity to glare? Blurry areas on a printed page? Black spots in your vision?

Please share with your friends this article on Macular Degeneration so they will learn what food is good or bad for the eyes  – Use any of the social media and email buttons on the left of our website.

Is Moldy Food Dangerous?

December 17, 2017 by staff content in Health News with 2 Comments

Is Moldy Food Dangerous?It has certainly already happened to many of us to open our food pantry and find some food covered in mold.

But not all of us will have reacted the same way.

Some will have thrown the food away and some will only have removed the moldy part and eaten the rest.

It’s not always easy to know when it’s safe to eat moldy food and when it’s better to simply discard it.

The topic may be a bit confusing as some foods are actually produced with mold and have been consumed safely for centuries.

For example, many types of cheese, including Gorgonzola, Brie or Camembert, are produced with a type of mold called Penicillium.

So, if the mold used to produce cheese is safe, why would moldy food be potentially dangerous? And if it is dangerous, to what extend and under which conditions?

Mold is naturally present in our environment and it’s impossible to avoid it completely.

However, it can be potentially dangerous and some precautions are necessary to avoid risks for our health.

In this article we will talk about its potential risks as well as the most effective ways to avoid the mold and the problems it can create.

 

What is Mold?

To avoid mold, the first step is to understand what it is.

This word refers to fungi that grow in multicellular structures.

When the fungi grow in single cells, we call them yeast instead.

Mold can have different colors, such as green, black, grey or white.

It can also float in the air, in which case it will be invisible to naked eye.

Mold grows quicker in hot and humid conditions, such as tropical climates or summer.

Moist, warm and organic substances such as food are the perfect environment for it to develop.

Common foods that can grow mold are fruit and vegetables, bread, meat, nuts, milk products and cheese, spices, some processed foods and some crops such as corn, oats and rice.

However, food is not the only matter at risk.

Mold can also develop on leather goods, clothes or shoes, as well as on our pets and even our bodies.

As already mentioned, mold spores can also float in the air.

 

Dangers of Molds

Not all types of mold are dangerous.

Yet, some can potentially be very harmful.

First of all, mold can be inhaled and create breathing problems, asthma, as well as allergic reactions.

Even worse, some types of mold can produce toxic substances, called mycotoxins.

According to the Food and Agriculture Organization (FAO) of the United Nations, these are present in 25% of the world’s crops, especially maize and peanuts.

Aflatoxins are probably the most well-known – and researched on -type of mycotoxins.

It’s a very dangerous substance, classified as carcinogenic.

According to the International Agency for Research on Cancer (IARC) of the World Health Organization (WHO), this substance is poisonous and its acute contamination can even lead to death.

It can cause liver cancer too, especially in people that already suffer from hepatitis B chronic infection.

More recently, it has also been observed that children that are exposed to high quantities of aflatoxins can develop the symptoms of stunting and growth impairment.

These conditions make them more vulnerable to other illnesses such as infectious diseases.

As a result, their mortality risk is also increased, especially in developing countries.

What is more, bacteria can also develop on food together with mold.

This combination can provoke food-borne diseases with symptoms like nausea, diarrhea and vomiting.

Surprisingly, studies also highlighted a link between mold and psychiatric disorders.

For example, a study led by Brown University in 2007 found “a solid association between depression and living in a damp, moldy home.”

 

How to Prevent Mold Growth?

Although not all types of mold are dangerous, some are potentially very harmful and exposure to them should therefore be reduced as much as possible.

Firstly, as mold develops quickly in hot and humid conditions, it’s important to control the temperature and humidity level at home.

The desirable humidity level should be below 40%. Air-conditioning and dehumidifiers can be used to achieve this goal.

Secondly, food and leftovers should be handled with care to avoid the growth of mold on them.

According to the US Department of Agriculture (USDA), the following precautions should be followed when dealing with food:

  • leftovers should be eaten within 3 or 4 days of preparation so that mold does not have enough time to grow on it;
  • perishable food should always be refrigerated and should not be left outside the fridge for more than 2 hours;
  • the content of opened cans should be stored in a clean and well-sealed container and kept refrigerated;
  • for longer-term storage, it is preferable to freeze food quickly rather than keeping it in the fridge;
  • as mold spores can be airborne as well, whenever food is served, it should be covered to avoid contact with them.

It may be also a good idea to buy fresh produce in small quantities to avoid letting them rot over time.

Hygiene in the kitchen is very important as well. Sponges, mops, towels and cloths should always be kept dry, clean and fresh.

A damp smell is a clear indicator that the item should be washed or, if this is not possible, discarded.

Strict hygiene rules should also be followed inside the fridge.

In fact, even though the cold temperature of the refrigerator is not its favourite environment, mold can actually grow there as well.

For this reason, the fridge should be cleaned regularly, at least monthly or bimonthly.

According to USDA, the best cleaning product for this is 1 tbsp of baking soda mixed with 1 dl of water.

Since mold can be airborne, indoor air quality at home and in the office is very important too.

Regular ventilation should be ensured and indoor air pollution should be monitored and tested whenever possible.

 

Can I Salvage Moldy Food?

So, let’s go back to our initial question: what should I do if my food is moldy?

USDA answered this query very clearly in a chart listing the different types of foods and explaining which ones should be discarded and which ones should be salvaged when moldy.

This is the list of foods that unfortunately cannot be salvaged and should be discarded as soon as they are contaminated by mold:

  • luncheon meats
  • bacon and hot dogs
  • cooked leftover meat and poultry
  • cooked casseroles
  • cooked grain and pasta
  • soft cheese; yogurt
  • jams and jellies
  • soft fruit and vegetables
  • bread and baked goods
  • peanut butter

When it comes to hard salami and dry-cured country hams, mold on their surface is normal so they can still be eaten safely.

The only precaution is to scrub off the surface mold before consuming them.

Hard cheese, as well as firm fruit and vegetables, can be used even if they are contaminated by mold.

In fact, their solid texture prevents mold from penetrating deeper.

However, the moldy spot and the area around it should be removed before eating them.

It is recommended to remove at least 1 inch around the contaminated area.

Although not all types of mold are dangerous, some can be very harmful and even potentially toxic.

Mold is everywhere, so nobody can be completely protected against it.

Consequences will be more or less serious depending on the extent of exposure and the type of mold.

Against this background, mold should be avoided as much as possible, especially when in direct contact with food.

Therefore, we should all observe proper cleanliness and hygiene in the kitchen, especially when storing and preparing food.

Furthermore, since airborne mold spores are invisible to naked eye, we should always remember to ventilate our house regularly as this is the place where many of us spend much of the time and contamination is more likely to happen.

 

If you’ve accidentally eaten molds and suffered from digestive issues like boosting, gas, constipation indigestion, go to the next page and learn about the 3 tips to heal your digestive system –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

When is the last time the food you bought turned moldy?

Please share with your friends this article on Moldy Food so they will learn what food can still be savaged or they should throw away – Use any of the social media and email buttons on the left of our website.

What does Your Oily Skin Tell You about Your Health

December 14, 2017 by staff content in Health News with 0 Comments

What does your oily skin tell you about your healthOily skin is an issue for many people around the world, especially women.

In some cases, the problem can be so serious that people suffering from it may feel uncomfortable in their daily life and less confident in social interactions.

For a long time it has been believed that oily skin was due to genetics alone and there was nothing we could do about it.

However, this is not entirely true. In reality, non-genetic factors are also important as they can contribute to making things considerably worse.

Or better, if we see the glass half full.

The main factors that can aggravate the problem are stress, as well as wrong diet, lifestyle or beauty routine habits.

Oily skin can therefore be an indicator of issues with our health or lifestyle.

By trying to understand what is causing oily skin we may discover something important about our health.

Rather than concealing the problem, it’s therefore a good idea to understand its causes.

 

Why is my skin oily?

Of course genetics are important.

As we all know, we inherit from our parents certain characteristics that sometimes are good and sometimes are less good.

People with oily skin would probably agree that the overproduction of dihydrotestosterone (DHT) causing oily skin is among the less good features.

However, the good news is that genetics are only one of the factors contributing to the problem.

The other ones mainly depend on our lifestyle, which means that we can act upon them to improve the situation.

This will require a little bit of effort from our side but still, it’s great to have the option to do so!

Stress is a very important factor that can make your skin oilier.

Even people that in general do not suffer from oily skin may have experienced this problem during particularly stressful periods in their lives.

This is due to the fact that, when we are under pressure, our adrenal glands increase their production of hormones such as adrenaline and cortisol to help the body cope with the stressful event.

A side effect of this is that our skin increases its oil production in response to these stimuli.

This can eventually lead to acne as well.

This notion was confirmed by a 2007 study carried out in Singapore among school students.

The study found that the kids under pressure during their exams had more acne than the ones on holiday break.

Another important factor is diet, and in particular high dairy intake.

The reason for this is that milk naturally contains hormones due to the fact that it is produced by cows after they give birth, to feed their calves.

On top of this, hormones are commonly used in intensive farming as a way to accelerate livestock growth and, therefore, production.

The high content of hormones in dairy products is a major factor contributing to oily skin and acne.

It is estimated that one glass of milk contains around sixty types of hormones.

The quantity of hormones is even higher in cheese due to the high concentration of milk in it.

Excess consumption of alcohol can increase the production of oil as well.

This is due to the fact that after consuming alcohol our body temperature rises, leading to increased sweating and oil production.

Furthermore, high alcohol consumption can also shrink skin pores and depress our immune system.

Because of this, bacteria are more likely to accumulate in skin pores and provoke acne among regular drinkers.

Despite common belief, sun exposure can also contribute to oily skin. During exposure our skin normally feels drier, which led many people to think that sunbathing is a good remedy for oily skin.

However, in reality, in reaction to sun exposure our sebaceous glands produce more oil to moisturize dry skin and relieve the epidermis after UV exposure.

Also, bad beauty routine habits can accentuate the problem.

For example, people with oily skin tend to wash their face more often to remove excess oil. Although understandable, in reality this behavior may worsen the problem.

In fact, washing your face removes natural oils and encourages your skin to produce more to compensate.

The choice of the wrong face wash, moisturizer or makeup can contribute to aggravate the situation as well.

For instance, harsh face cleansers and scrubs should be avoided as they can trigger more oil production in response to the aggression to the skin.

Also, heavy makeup may not be good for your skin type. As a matter of fact, heavy makeup can clog the pores and as a result of this the body will produce even more oil.

 

What are the remedies?

Now that we know that oily skin is provoked not only by genetic factors but also by our lifestyle, the next, simple, step is to improve our habits to alleviate the problem.

 

What does your oily skin tell you about your healthAvoid Stress

If your skin is telling you that you are too stressed, the solution is to avoid stress whenever possible or, at least, learn how to cope with it.

Relaxation techniques such as meditation or deep breathing can help overcome stressful periods without damaging your health. Your skin will considerably benefit from this.

 

What does your oily skin tell you about your healthKeep Alcohol and Dairy Product Consumption at a Minimum

We saw that high dairy intake and regular alcohol consumption are two main factors contributing to oily skin and potentially acne.

The solution in this case is to keep the consumption of these products to a minimum. Many alternatives to dairy are now available on the market and may help reducing the consumption of milk without sacrificing taste.

 

What does your oily skin tell you about your healthReduce Sun Exposure

Reducing sun exposure and avoiding the hottest hours of the day is a good habit to prevent not only oily skin but also skin cancer. Extreme temperatures should be avoided as they can irritate the skin.

 

What does your oily skin tell you about your healthProper Sunscreen Choice

The choice of the right sunscreen is also key as many creams are too thick and heavy and can block pores, thus resulting in increased oil production.

Light sunscreen gels, as well as sunscreen facial powders, can be good alternatives.

 

What does your oily skin tell you about your healthNot to Wash the Face Too Often

Not washing your face too often should also give good results.

You should wash your face twice a day, once in the morning and once at night, using warm water.

More gentle cleansers such as foaming face wash or gel are preferable to harsh products such as scrubs.

Oil-free, paraben-free and sulfate-free formulas are desirable as well. Similarly, light and oil-free moisturizers are good alternatives to heavy creams to prevent oily skin.

 

What does your oily skin tell you about your healthLight and Proper Make-up Choice

Makeup should also be chosen carefully as it is important to opt for products suitable for oily skin.

In particular, makeup should be light, oil-free and non-comedogenic.

Using humectants could be a good idea too as they encourage water to come to the surface and oil is therefore less likely to be trapped in the pores.

 

On top of genetics, there may be other reasons why your skin is oily.

Instead of concealing this problem, it is therefore a good idea to understand what is causing it.

Your skin can tell you a lot about your health and by understanding what is causing the excess oil production, you could actually realize that some of your habits are not doing you any good.

Changing these habits will greatly benefit not only your skin, but also your health in general.

 

Oily skin can be a sign that there are a lot of toxins in your body and your skin is trying to detox and flush these toxins out. Go to the next page and discover how to strengthen your immune system and protect yourself from these toxins. –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

What skin type do you have?

Please share with your friends this article on “Oily Skin?” – Use any of the social media and email buttons on the left of our website.

Fried Potatoes Linked To Early Death?

December 11, 2017 by staff content in Health News with 5 Comments

Potatoes Linked To Early DeathHоw dо уоu рrеfеr tо eat уоur роtаtоеѕ?

Bаkеd, fried оr mаѕhеd?

Potatoes аrе a vеrу hеаlthу vegetable but іt turns out thаt thе way you сооk your роtаtоеѕ mіght bе аffесtіng уоur hеаlth.

According tо a rесеnt study published in thе Amеrісаn Jоurnаl оf Clіnісаl Nutrіtіоn, реорlе whо еаt frіеd potatoes twо оr mоrе times a wееk dоublе their risk оf an еаrlу dеаth, соmраrеd to those whо аvоіd thеm.

 

Whу fried роtаtоеѕ аrе lіnkеd tо еаrlу dеаth

Aсrуlаmіdе

Studіеѕ hаvе shown thаt potatoes, whеn сооkеd аbоvе 248 Fаhrеnhеіt, оr 120 degrees Cеlѕіuѕ, produce a chemical knоwn аѕ acrylamide.

This compound is fоund in plastics, glues, dуеѕ, and cigarette smoke.

It hаѕ been linked tо the development оf ѕеvеrаl cancers. Acrylamide hаѕ nеurоtоxіс рrореrtіеѕ, and it may have a nеgаtіvе іmрасt оn gеnеѕ аnd rерrоduсtіvе health.

 

Trаnѕfаt

Aсrуlаmіdе exposure is not thе оnlу rіѕk аѕѕосіаtеd wіth frіеd роtаtоеѕ.

Trаnѕ fаt рrоduсtѕ аrе often used tо fry thе роtаtоеѕ аnd сhірѕ, аddіng аnоthеr layer of risk.

Thеrе аrе twо tуреѕ оf trаnѕ fаtѕ; оnе іѕ made bу hydrogenating vegetable оіl іn a сhеmісаl process and thе оthеr іѕ found іn nаturаl meat products and has no harmful еffесtѕ оn your hеаlth.

Processed trans fats hаvе been lіnkеd tо hеаrt dіѕеаѕе, іnѕulіn ѕеnѕіtіvіtу wіth tуре 2 diabetes, іnflаmmаtіоn, damage tо thе lіnіng оf уоur blood vеѕѕеlѕ аnd саnсеr.

Frеnсh fried роtаtos аrе likely tо bе hіgh іn асrуlаmіdеѕ, fаt аnd ѕоdіum.

Avoiding thеm саn hеlр rеduсе acrylamide еxроѕurе.

 

Diabetes and obesity

Fried pоtаtоеѕ, еvеn рlаіn, contain high lеvеlѕ of simple саrbоhуdrаtеѕ.

This mау not bе bеnеfісіаl fоr people wіth dіаbеtеѕ оr оbеѕіtу whеn еаtеn іn еxсеѕѕ.

Lіkе all fооdѕ, роtаtоеѕ ѕhоuld be еаtеn in mоdеrаtіоn and аѕ a source of carbs, lіkе rice оr раѕtа, rаthеr than аѕ a vеgеtаblе.

Nоn-ѕtаrсhу vеgеtаblеѕ ѕhоuld bе eaten alongside роtаtоеѕ fоr a bаlаnсеd intake. Legumes, on thе other hаnd, hаvе bееn ѕhоwn tо reduce diabetes rіѕk.

 

Bеtа-blосkеrѕ

This іѕ a type оf mеdісаtіоn соmmоnlу рrеѕсrіbеd for hеаrt dіѕеаѕе.

It саn cause роtаѕѕіum lеvеlѕ tо increase іn thе blооd.

Hіgh роtаѕѕіum fооdѕ like potatoes should bе соnѕumеd іn moderation when tаkіng bеtа-blосkеrѕ.

Potassium: High lеvеlѕ оf potassium іn thе bоdу саn pose a ѕеrіоuѕ rіѕk to thоѕе wіth kidney dаmаgе or kidneys thаt аrе nоt fully funсtіоnаl.

Dаmаgеd kidneys mау be unаblе tо fіltеr еxсеѕѕ potassium frоm thе blood, аnd this can bе fаtаl.

 

Healthier Wау Tо Cook Pоtаtоеѕ

1. Boiling

Potatoes Linked To Early DeathBоіlіng іѕ one of the еаѕіеѕt wауѕ to сооk роtаtоеѕ, next to nukіng them іn the mісrоwаvе.

Bоіlеd роtаtоеѕ аrе tурісаllу mаdе іntо роtаtо ѕаlаd bу tоѕѕіng thе vеggіеѕ wіth a couple соndіmеntѕ.

Pоtаtоеѕ саn be bоіlеd with mіnt аnd sprinkled with black pepper, оr ѕtеаmеd to рrеѕеrvе mоrе оf the wаtеr-ѕоlublе vitamins.

 

2. Mаѕh

Potatoes Linked To Early DeathGооd оl’ Thanksgiving wоuldn’t be complete wіthоut mаѕhеd роtаtоеѕ.

Nоtоrіоuѕ fоr thеіr fat соntеnt whеn mаdе with buttеr аnd hеаvу cream, mаѕhеd роtаtоеѕ саn bе healthier whеn mаdе wіth buttеr alternatives, like оlіvе оіl.

Ingrеdіеntѕ

1 1/4 роundѕ роtаtоеѕ, unрееlеd and сut іntо 1-іnсh ріесеѕ
4 large сlоvеѕ garlic, рееlеd аnd ԛuаrtеrеd
1/2 cup low-sodium chicken brоth
1 tablespoon оlіvе oil
1/2 tеаѕрооn salt
1/4 tеаѕрооn frеѕhlу ground blасk рерреr

Place the роtаtоеѕ and gаrlіс іn a ѕtеаmеr bаѕkеt fіttеd оvеr a large pot of bоіlіng wаtеr.

Cover аnd steam until thе роtаtоеѕ are knіfе-tеndеr, 12 tо 15 minutes.

Wаrm thе chicken brоth in a ѕmаll роt оn the ѕtоvе оr іn a glаѕѕ container іn thе microwave.

Rеmоvе thе steamer bаѕkеt аnd drаіn the wаtеr frоm thе lаrgе роt. Transfer thе potatoes and garlic to thе pot, аdd the oil, salt, рерреr, аnd brоth аnd mаѕh untіl smooth.

 

3. Bаkіng

Potatoes Linked To Early DeathBaked potatoes аrе реrfесt fоr any mеаl аnd healthy as long as you don’t gо сrаzу оn hіgh-саlоrіе tорріngѕ.

To bake a роtаtо, рrеhеаt the оvеn tо 400°F. Sсrub the spud аnd pierce it іn several аrеаѕ with a fоrk.

Thіnk: уоu are Brutus аnd thе роtаtо іѕ Cаеѕаr (juѕt trу nоt tо bе ѕо violent thаt you’ll hurt yourself).

Plасе thе роtаtо оn thе сеntеr rасk оf аn оvеn fоr аbоut 45-60 mіnutеѕ.

 

4. Sauté

Potatoes Linked To Early DeathA quick mеthоd іn prepping potatoes fоr a gооd сhоw down іѕ sautéing them.

Thе рrосеѕѕ involves dicing роtаtоеѕ, parboiling them (partially сооkіng via bоіlіng), thеn fullу cooking thеm іn a skillet or pan wіth ѕоmе оіl оr vеggіе broth.

 

Hеаlthіеr Potato Recipes

Sweet Pоtаtо Salad

Ingrеdіеntѕ

2 1/2 роundѕ ѕwееt роtаtо, рееlеd and сut іntо chunks
1 tablespoon сосоnut оіl

For the dressing

2 ѕhаllоtѕ (or half a ѕmаll rеd onion), fіnеlу chopped
4 ѕрrіng onions, fіnеlу ѕlісеd
Smаll bunch сhіvеѕ, snipped into ԛuаrtеrѕ оr uѕе mini оnеѕ
5 tаblеѕрооnѕ sherry vinegar
2 tablespoons extra-virgin оlіvе оіl
2 tаblеѕрооnѕ hоnеу

Instructions

Hеаt oven tо 350 F. Tоѕѕ the ѕwееt роtаtо chunks wіth сосоnut оіl and salt and рерреr; spread оn a bаkіng parchment-lined bаkіng sheet.

Roast for 30 to 35 mіnutеѕ until tеndеr and golden. Cооl аt rооm temperature.
When juѕt аbоut сооl, whisk tоgеthеr thе drеѕѕіng іngrеdіеntѕ and gently tоѕѕ through thе potato chunks

— uѕе уоur hands tо avoid brеаkіng thе роtаtоеѕ.

 

Hаѕѕеlbасk Baked Potato

Ingrеdіеntѕ:

4 large роtаtоеѕ
1 ѕtісk buttеr
1 gаrlіс сlоvе, thinly sliced
Salt
Pерреr
Shredded Cheese (I use cheddar but go сrаzу аnd uѕе whаt уоu please)

Garnish:
Butter
Sоur cream
Sсаllіоnѕ
Bасоn

Directions:

Prеhеаt oven tо 425°F.

Uѕіng a sharp knіfе, thіnlу slices іntо the potato, іntо rоundѕ, being SURE not tо cut thrоugh the potato.

Plасе thе сut potatoes on a fоіl lіnеd bаkіng ѕhееt.

Melt 1/2 of thе ѕtісk оf butter аnd drіzzlе оvеr роtаtоеѕ. Inѕеrt a few ріесеѕ оf thinly ѕlісеd gаrlіс in between сutѕ of thе

роtаtоеѕ. Season wіth ѕаlt and pepper.

Bаkе for 45-55 mіnutеѕ, until thе оutѕіdе is tender аnd thе inside оf each potato іѕ ѕоft. When dоnе, rеmоvе frоm оvеn.

Turn оvеn tо a brоіl. Mеlt rеmаіnіng 1/2 stick оf buttеr аnd drizzle over potatoes. Sprinkle potatoes with сhееѕе.

Rеturn tо oven untіl cheese is bubblіng. Remove.

Top with dеѕіrеd gаrnіѕhеѕ. Sеrvе іmmеdіаtеlу.

 

Cоnсluѕіоn

Potatoes аrе so іnсrеdіblу healthy that thе actual bеѕt wау tо рrераrе them is whichever way wіll get уоu tо eat thе most оf thеm!

Thе exception is frying, which саn lеаd tо thе formation оf асrуlаmіdе, a роtеntіаl humаn carcinogen.

Compared with adults whо dіd nоt соnѕumе frіеd роtаtоеѕ – ѕuсh as french fries, роtаtо сhірѕ, or hаѕh brоwnѕ – thоѕе whо аtе аrоund two to three portions оf frіеd potatoes еасh week wеrе found tо hаvе double thе risk оf premature dеаth, and еаtіng mоrе thаn thrее роrtіоnѕ further increased thіѕ rіѕk.

However, the researchers fоund nо lіnk bеtwееn the intake оf unfried potatoes аnd early dеаth rіѕk.

Bоіlіng, baking and оthеr methods mау actually rеtаіn mоѕt оf the аntіоxіdаnt power of ѕwееt potatoes, соmраrеd to frying and ѕtеаmіng.

So аvоіd frіеd роtаtоеѕ аt аll соѕt аnd thіnk аbоut your hеаlth. Yоu аlrеаdу knеw eating tons оf frіеѕ іѕ bаd for уоu, right?

 

If you are suffering from high cholesterol or heart disease, here’s what you can do to protect your heart –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

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What is the Best Sleeping Position?

December 5, 2017 by staff content in Health News with 3 Comments

What is the Best Sleeping PositionClimbing into a soft, comfortable bed at the end of a long day, pulling up the covers and laying your head on that cozy pillow is one of the most satisfying sensations you can experience.

Another is waking up after a solid night’s sleep while still cozied up in bed.

One of the most unpleasant experiences, however, is waking up with an arm that has “fallen asleep” or a sore neck from sleeping in the wrong position.

It seems like it takes all day to recover from waking up sore.

Some positions may seem more comfortable than others, but did you know that biomechanically, there is a “right way” to sleep? Your pillow and bed will have an impact as well so let’s break down the logistics of correct sleep positions.

 

Does all of this really matter?

Let’s start off with the importance of sleep. Scientists have not yet been able to fully understand the need our bodies have for sleep, but it is an essential part of living.

Without sleep, the body begins to lose its ability to function appropriately.

Illness, both physical and mental, can occur with a lack of rest.

Your ability to help yourself and others is severely diminished; in fact, you could become a danger if you do things like drive while you are tired.

There are entire industries that are dedicated to ensuring a “good night’s sleep” for a reason.

 

Bed and Pillow Talk

What is the Best Sleeping PositionAs beds have become more advanced, they are designed with your body’s pressure points in mind.

The purpose of a bed being so soft is that you can sleep on your side without stressing your body’s pressure points too greatly by allowing some “give”.

The problem is that your body is not intended to last for very long in a position like that.

Unless you are taking some sort of suppressant, like alcohol or sleeping pills, or are very tired, your body responds by tossing and turning, not allowing for quality sleep.

If your body does not move due to a suppressant, then you end up spraining ligaments or pulling muscles, hence waking up sore.

The longer you allow your body to sleep in this manner, the worse your sleep health becomes.

According to chiropractor Dr. Peter Martone, sleeping on your back is the ideal position, but it must be done correctly.

When you lay on your back, it disperses your body weight across the greatest amount of surface area which greatly reduces any stress on your pressure points.

He stresses that sleeping on your stomach or side will damage the spine in a significant way that can have long-lasting effects if not corrected.

Sleeping incorrectly isn’t the only way to cause damage to the spine.

Dr. Martone talks about forward head posture that comes from spending time on a computer, driving or texting as part of what can cause misalignment of the spine.

When you add poor sleep along with poor posture, you end up with poor spinal health that can lead to poor overall health.

The daily poor posture must be counterbalanced by appropriate sleeping methods in order to maintain better health.

 

Sleep Posture

What is the Best Sleeping PositionOur sleep time is the longest time that we will, most likely, be in one position.

Because of this fact, the correct position is essential for proper rest and recuperation.

While lying on your back seems to be the best option, it is not always feasible for a variety of reasons.

If this is the case, find the optimal position for you personally, based on comfort and ideal posture.

First, do not sleep on your stomach.

This causes significant pressure on the spine and neck.

Many stomach sleepers do not rotate their head while sleeping which can cause asymmetrical strain leading to pain in the neck and back.

If you are a back-sleeper, make sure you are only using one pillow.

Ideally, this pillow will follow the natural curve of the neck in order to support your cervical spine.

Your pillow should focus on neck support, not head support.

Find a neutral position. The best neutral position is on your back, neck supported, arms resting comfortably at your sides and legs straight.

If you are a side-sleeper, use a pillow that places your head level between your shoulders, not tilted one way or another. Place a pillow between your legs in order to level out your lower spine.

Also be sure to alternate sides.

Sleep on a comfortable mattress.

This will vary from person to person. Look for a mattress that is firm enough to support your body’s spine without being too uncomfortable.

If it is too soft, your hips could sink into the mattress and cause your spine to go out of alignment.

Too hard, and it will be uncomfortable and challenging to get a good rest.

Body type and weight can affect your mattress decision so be sure to try plenty of them before choosing the best one.

 

How long will it take to become a back sleeper?

If health issues do not prevent it, you should begin to transition towards sleeping on your back, but understand that it will not be an overnight success.

For many, it can take months if you are changing from side sleeping and even longer from stomach sleeping.

A good method would be to lie on your back and try to sleep for about 20 minutes for the first night.

Add ten minutes each night after that to help your body adapt.

It will be uncomfortable, and possibly even a little bit painful, but this pain would be similar to the pain felt when you exercise—it hurts, but it helps.

Some other suggestions to improve the speed of adjusting to back sleeping as well as gaining quality of sleep are as follows:

– If you have sleep apnea, back sleeping may worsen it.

Some suggest using tape to hold your mouth closed, forcing you to breathe out of your nose, but if you aren’t keen on that idea, there are many sleep aids for those with this issue.

-Turn off all electricity in your room. Electric fields can disrupt your sleep cycle by impairing melatonin production.

-Turn off/block any blue light after dark. This includes light from all electronic devices.

When you choose to help yourself through better health, you must consider all areas that could be affecting your overall health.

Sleep is one of these areas. If you have not thought about your sleep positioning before, examine how you sleep and adjust accordingly.

This could be what is preventing you from getting that deep, necessary rest. Thankfully, it can be changed!

 

If you are struggling to get a good night’s sleep, go to the next page and discover the humming bee technique to fall asleep easily –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

What is your sleeping position?

Please share with your friends this article on “Best Sleeping Position?” – Use any of the social media and email buttons on the left of our website.

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