26/05/15 0 COMMENTS

Why everyone needs more salmon

26/05/15 0 COMMENTS

salmon Salmon is like beef, vegetables, dessert, and school rolled into one. Okay, that might be overstating it a little, but the facts remain: salmon has the protein content of beef, the nutrient profile of many vitamins, and a great taste. As for the school part, recent research even suggests that the omega-3 fatty acids present in salmon contribute to improved mood and cognitive abilities. In this article, we discuss the health benefits of salmon in greater detail. Next, we give some advice on how to select and store your salmon.


As noted above, the health benefits of salmon are wide-ranging and numerous. The list really does go on, and researches are constantly adding to it by discovering new benefits. Here are a few to start with:

  • Salmon has incredibly high omega-3 fatty acid content – one meal provides more omega-3s than most adults get in a few days. Omega-3s control inflammation, ease transfer of information between cells, improve cognitive function, and increase joint health.
  • Increased consumption of salmon has linked to decreased risk of cardiovascular problems, including heart attack, stroke, high blood pressure, and high cholesterol.
  • Salmon is a great source of protein and hence is a must for anyone who exercises regularly – it’s great for recovery after a tough workout.

If you’re still not convinced, I don’t know what else I can say… well, eating salmon can improve eye health, decrease cancer risk, and… how are you not convinced yet?


You can buy salmon whole or as a steak or fillet; you can get it frozen, canned, dried, or smoked. Options abound. I recommend wild Alaskan salmon to be absolutely 100% sure you’re avoiding any contamination concerns. If you opt for the whole salmon, make sure it has been buried in ice while on display. Have it scaled by a professional. You don’t want to mutilate your salmon like I did the other night. As with other meats, smell is a good indicator of freshness. Although you should never leave salmon off for too long (you should be dying to cook it as soon as you make the purchase), if you think it might be bad, better safe than sorry. Your stomach and major organs will thank you. Keep in mind, however, that most refrigerators are slightly warmer than ideal for keeping fish. I recommend wrapping your fish up and storing it in a container or dish with ice. Replenish the ice once or twice per day. It will last about four days with this method. http://dietanalytics.com/articles/why-everyone-needs-more-salmon.html/?source=mail&emd5=9c0980ee610942017d0ce498f3e20ee8&token=0000003382fbbd8#sthash.8jZEqHiW.dpuf

Avoid kidney stones with 4 simple practices

26/05/15 0 COMMENTS


It’s a thought that makes many shudder with terror. The prospect of sharp shards of mineral passing through your urethra will make anyone cross their legs with trepidation. But kidney stones affect one out of every ten people over the course of their life. So there is a solid chance that you will have to face this terrifying prospect at some point.

There are preventative measures, however, that can reduce your risk of getting kidney stones. Kidney stones are created when certain chemicals become concentrated enough in urine to crystalize. If there is not enough liquid in your urine, these chemicals won’t dilute enough and will start sticking together. There are some things you can do to prevent this from happening. Check out these tips to prevent kidney stones from forming in your body.

1. Drink lots of fluid

Hydrating is essential to fighting kidney stones. If you are drinking enough fluids, the additional water will dilute the chemicals in your urine that eventually turn into kidney stones. If we are dehydrated, then the minerals like calcium, phosphate, and oxylate from our food will crystallize. You can measure your level of dehydration from the color of your urine – if your urine is dark, it means you are dehydrated. The lighter the color of the urine the better shape you are in.

2. Eat calcium; skip sodium

Many people think that having too much calcium in your diet could cause kidney stones. This is a myth – having too little calcium in a diet can actually increase your chances of getting a kidney stone. It is healthy to continue a diet with suitable calcium, and will be helpful to cut down on sodium as well since high sodium diets can lead to kidney stones. You don’t have to stop eating calcium-rich foods if you are worried about stones.

3. See a doctor

If you have a recurring stone problem or are just worried about getting kidney stones, visit your doctor for a consultation. Doctors can determine the cause in most people just by doing a few simple tests. Don’t be bashful when it comes to discussing this with your doctor. It could prevent future problems.

4. Don’t overdo it on animal meat

We all love a good steak and piece of chicken – it’s a satisfying meal. However, relying too much on animal meat in your diet will increase your levels of uric acid and can potentially lead to kidney stones. Red meat, poultry, eggs, and seafood are fine in moderation. But you don’t want to go too heavy and risk getting a stone as well as other health issues.

Kidney stones are very painful, and they will not be easy to pass when the time comes. Do whatever you can in the interim to avoid having to face the painful task of passing a kidney stone.


Early warning signs of diabetes

26/05/15 0 COMMENTS


2 in 5 Americans have pre-diabetic symptoms. Pre-diabetes is associated with a variety of serious medical conditions, including heart disease, stroke, and, of course, diabetes. It’s vital to know the symptoms of pre-diabetes and always watch for their development. If you catch the symptoms early on, you can drastically reduce your chances of reaching pre-diabetes and eventually diabetes. Failure to do so, however, has major consequences.

In this article, we outline the key signs of pre-diabetes that you must not ignore. Let’s walk you through a list of them so that you can do a self-check right now and then keep on the lookout for any of them developing.


The first symptom to be on the lookout for is if you start to feel very tired and sluggish after a meal containing carbohydrates. If you eat carbs and your body isn’t processing them correctly, this can lead to ongoing fatigue and muscle weakness.

While most people will feel tired if they eat a very high carb meal or simply too many calories at once, if you are noticing this even after a lighter meal containing 25-50 grams of carbohydrates, it could be a sign that something’s up.


At the same time, if you often find yourself craving carbohydrates or sugar foods for that matter, this too can be a sign of diabetes. Realize that there is a difference though between a psychological craving because you simply have come to love sugar-dense foods and a feeling like you must eat carbohydrates because your blood sugar is low.

If you feel shaky, jittery, anxious, or like you might faint, these are all classic signs of low blood glucose levels and could indicate your body isn’t responding to insulin as it should.


The next symptom to be aware of is excess fat, particularly focused around the midsection. If you have more of an apple shape to your body than a pear, you are holding your fat in areas that are particularly dangerous for those who are trying to fend off diabetes.

Apple shapes store fat in central locations around the organs, which can cause a higher likelihood of insulin resistance developing, which will then lead to full blown diabetes.

Not to mention fat in this region is also far more dangerous as far as heart disease is concerned, so that’s yet another reason to be aiming to lose weight if this is where you’re storing it.


Finally, if you have high blood pressure levels, this should not go ignored. Many people tend to think of high blood pressure as being a sign for heart disease, but in addition to that, it’s also a sure-fire sign diabetes could be right around the corner.

High blood pressure levels along with elevated triglycerides and cholesterol are also all a sign of pre-diabetes.

So keep these warning symptoms in mind and be on the lookout for them at all times. If you notice any appearing, take action immediately to reverse them so that you don’t become impacted by type 2 diabetes.

Should you eat before or after you exercise?

26/05/15 0 COMMENTS


The answer to the question posed in the title of this article is a single word, “Yes.”

Yes, you should eat before a workout, and, yes, you should also eat afterwards. The way to know just what to eat at those times begins when you discover what eating at such times does for your body.

Charging Up

The reason that you must eat before a workout is simply to be sure you have the energy to burn. While a lot of people want to burn up stored fat during exercise, if you have also starved your body for hours before that you may end up cueing your body to tap into muscle instead of fat. This is a tactic that the human body is programmed to use, and you could be harming your weight loss or exercise goals by allowing precious muscle to be consumed.

Remember too that the more muscle you have the more calories you burn during and after workouts, so it always behooves you to fuel the body appropriately for any workout. The amount of time you’ll want to pass between when you eat and when you workout is based on the quantity of food consumed. A good rule of thumb is:

  • Snack – You can eat up to an hour before working out.
  • Small meal – You can eat up to two to three hours ahead of the workout.
  • Large meal – You should eat a heavy or main meal at least four hours before you plan to exercise.


And what is it that you’ll want to eat? The goal here is to fuel up and provide yourself with enough energy to get through a workout. If you know that you’ll workout for a very long time and at a heavy pace, be prepared to eat a small energy snack or drink somewhere along the way. However, most people are fine with a meal or snack containing complex carbohydrates along with some simpler ones (i.e. whole wheat toast with banana slices or some other fruit). Energy bars are nice, but anything with whole grains, a bit of protein, and some simpler carbs for a burst of sugar energy work well.


The reason to eat after a workout is to aid in the recovery process, especially when strength training. Muscles are going to need to replenish glycogen and that means you’ll need more of the complex carbs along with protein. This is often easily accomplished with fruit and yogurt, but a high quality meal of grilled meat (salmon or chicken) along with vegetables is great, so too would be an omelets with vegetables (including a few starchy ones). Energy shakes are great, as well; just watch the sugar content.

The goal is to help the body get the most out of the exercise and then to repair and restore itself. You never want to finish up a workout and just feel like you are sapped of energy. Instead, you want workouts to leave you feeling great and restored, and you need all of the right fuels to make that happen.

Source: MayoClinic. Eating and exercise. 2014. http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

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15/10/13 0 COMMENTS

عفوا، هذه المدخلة موجودة فقط في Português, Español و English.

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