Whipped Cream

All it takes is a bowl and a whisk (or electric mixer) and a few minutes of your time. Then dollop on a piece of pie, spoon onto shortcakes, or layer in parfaits.

How to Make Whipped CreamMakes about 2 cups.

1. In a deep mixing bowl, beat 1 cup heavy cream until soft peaks form.

2. Sprinkle 1 to 2 tablespoons granulated sugar over cream; beat until soft peaks return. Do not overbeat.

Note: If you prefer, you can replace the granulated sugar with an equal amount of confectioners' sugar; to prevent any lumps from forming, use a fine-mesh sieve to sift the sugar over the cream.

Helpful HintsMake sure the cream is very cold; if you have time, chill the whisk (or beaters) and bowl in the freezer for about 15 minutes. This will help the cream whip quickly and will increase its volume.

Choice of ToolsA large handheld whisk is very easy to use. If you are using an electric mixer, beat on medium speed, being careful not to overbeat (the cream will turn buttery). To use an immersion blender, whip the cream in a large liquid measuring cup (or other deep, narrow container) instead of a bowl; to avoid spattering, keep the blade submerged.

Adding FlavorIf you plan to use any flavorings, such as extracts, liqueurs, or spices, add them with the sugar in step 2.

Making AheadWhipped cream can be refrigerated, covered, for up to two hours before serving.

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What is Cardiovascular

What is Cardiovascular Disease :

Heart and blood vessel disease — also called heart disease — includes numerous problems, many of which are related to a process called atherosclerosis. Atherosclerosis is a condition that develops when a substance called plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can stop the blood flow. This can cause a heart attack or stroke.

A heart attack occurs when the blood flow to a part of the heart is blocked by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. But having a heart attack does mean you have to make some changes. The doctor will advise you of medications and lifestyle changes according to how badly the heart was damaged and what degree of heart disease caused the heart attack. Learn more about heart attack.

An ischemic stroke (the most common type) happens when a blood vessel that feeds the brain gets blocked, usually from a blood clot. When the blood supply to a part of the brain is shut off, brain cells will die. The result will be the inability to carry out some of the previous functions as before like walking or talking. A hemorrhagic stroke occurs when a blood vessel within the brain bursts. The most likely cause is uncontrolled hypertension (blood pressure).

Some effects of stroke are permanent if too many brain cells die after a stroke due to lack of blood and oxygen to the brain. These cells are never replaced. The good news is that some brain cells don't die — they're only temporarily out of order. Injured cells can repair themselves. Over time, as the repair takes place, some body functioning improves. Also, other brain cells may take control of those areas that were injured. In this way, strength may improve, speech may get better and memory may improve. This recovery process is what rehabilitation is all about. Learn more about stroke.

Other Types of Cardiovascular Disease

Heart failure: This doesn't mean that the heart stops beating. Heart failure, sometimes called congestive heart failure, means the heart isn't pumping blood as well as it should. The heart keeps working, but the body's need for blood and oxygen isn't being met. Heart failure can get worse if it's not treated. If your loved one has heart failure, it's very important to follow the doctor's orders. Learn more about heart failure.

Arrhythmia: This is an abnormal rhythm of the heart. There are various types of arrhythmias. The heart can beat too slow, too fast or irregularly. Bradycardia is when the heart rate is less than 60 beats per minute. Tachycardia is when the heart rate is more than 100 beats per minute. An arrhythmia can affect how well the heart works. The heart may not be able to pump enough blood to meet the body's needs. Learn more about arrhythmia.

Heart valve problems: When heart valves don't open enough to allow the blood to flow through as it should, it's called stenosis. When the heart valves don't close properly and allow blood to leak through, it's called regurgitation. When the valve leaflets bulge or prolapse back into the upper chamber, it’s a condition called prolapse. Discover more about the roles your heart valves play in healthy circulation and learn more about heart valve disease.

Cardiovascular Disease Treatment

Heart Valve Problems Medications
Heart Valve Surgery
Arrhythmia Medications
Pacemaker
Heart Attack Medications — clotbusters (should be administered as soon as possible for certain types of heart attacks)
Coronary Angioplasty
Coronary Artery Bypass Graft Surgery
Stroke Medications — clotbusters (must be administered within 3 hours from onset of stroke symptoms for certain types of strokes, see Stroke Treatments)
Carotid Endarterectomy (PDF)
Diagnostic Tests, Surgical Procedures and Medications

In the hospital and during the first few weeks at home, your loved one's doctor may perform several tests and procedures. These tests help the doctor determine what caused the stroke or heart attack and how much damage was done. Some tests monitor progress to see if treatment is working. Learn more about diagnostic tests and procedures.

Your loved one may have undergone additional surgical procedures. Learn more about cardiac procedures and surgeries.

Your first goal is to help your loved one enjoy life again and work to prevent another stroke or heart attack. As a caregiver, you're responsible for helping your loved one take medications as directed and on time. Find out about the new medications your loved one must take. Know what they're for and what they do. It's important to follow your doctor's directions closely, so ask questions and take notes. Learn more about cardiac medications.


Aspirin Study Engages Patients in New Way
What’s the best dose of aspirin for patients living with heart disease to prevent heart attack and stroke? The ADAPTABLE Study, funded through a PCORI Award, is embracing patient engagement as they research the answer to that question.

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Mans guide about marination

Marination is the process of soaking foods in a seasoned, often acidic, liquid before cooking. The origin of the word alludes to the use of brine (aqua marina) in the pickling process, which led to the technique of adding flavor by immersion in liquid. The liquid in question, the 'marinade', can be either acidic (made with ingredients such as vinegar, lemon juice, or wine) or enzymatic (made with ingredients such as pineapple, papaya or ginger).[1] In addition to these ingredients, a marinade often contains oils, herbs, and spices to further flavor the food items.

It is commonly used to flavor foods and to tenderize tougher cuts of meat.[2] The process may last seconds or days. Different marinades are used in different cuisines. For example, in Indian cuisine the marinade is usually prepared with

Tissue breakdown

Beef marinating for a Korean barbecue dish
In meats, the acid causes the tissue to break down, which allows more moisture to be absorbed and results in a juicier end product;[2] however, too much acid can be detrimental to the end product. A good marinade has a balance of acid, oil, and spice. If raw marinated meat is frozen, the marinade can break down the surface and turn the outer layer mushy.[3]

Often confused with marinating, macerating is a similar form of food preparation.

Marinating safety

Raw pork, seafood, beef and poultry may contain harmful bacteria which may contaminate the marinade. Marinating should be done in the refrigerator to inhibit bacterial growth. Used marinade should not be made into a sauce[4] unless rendered safe by boiling directly before use; otherwise, fresh or set-aside marinade that has not touched meat should be used.[5] The container used for marinating should be glass or food safe plastic. Metal, including pottery glazes which can contain lead, reacts with the acid in the marinade and should be avoided.[5][6]

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Chemotherapy

How Is Chemotherapy Used to Treat Cancer?

Chemotherapy is the use of any drug to treat any disease. But to most people, the word chemotherapy means drugs used for cancer treatment. It’s often shortened to “chemo.”

Surgery and radiation therapy remove, kill, or damage cancer cells in a certain area, but chemo can work throughout the whole body. This means chemo can kill cancer cells that have spread (metastasized) to parts of the body far away from the original (primary) tumor.

Goals of chemotherapy treatment

If your doctor has recommended chemotherapy to treat your cancer, it’s important to understand the goals of treatment when making treatment decisions. There are three main goals for chemotherapy (chemo) in cancer treatment:

1. Cure
2. Control
3. Palliation

Cure

If possible, chemo is used to cure cancer, meaning that the cancer is destroyed – it goes away and doesn’t come back.

Most doctors don’t use the word “cure” except as a possibility or intention. So, when giving treatment that has a chance of curing a person’s cancer, the doctor may describe it as treatment with curative intent.

There are no guarantees, and though cure may be the goal, it doesn’t always work out that way. It often takes many years to know if a person’s cancer is really cured.

Control

If cure is not possible, the goal may be to control the disease. Chemo is used to shrink tumors and/or stop the cancer from growing and spreading. This can help the person with cancer feel better and live longer.

In many cases, the cancer doesn’t completely go away, but is controlled and managed as a chronic disease, much like heart disease or diabetes. In other cases, the cancer may even seem to have gone away for a while, but it’s expected to come back. Then chemo can be given again.

Palliation

Chemo can also be used to ease symptoms caused by the cancer. This is called palliative chemotherapy or palliation.

When the cancer is at an advanced stage, meaning it’s not under control and has spread from where it started to other parts of the body, the goal may be to improve the quality of life or help the person feel better. For instance, chemo may be used to help shrink a tumor that’s causing pain or pressure.

It’s important to know that any treatment that’s used to reduce symptoms or improve comfort is called palliative care. For example, anti-nausea treatments or pain medicines are palliative, and can be used at all stages of treatment. It can be confusing when chemo is used as a palliative treatment, because it’s most often used to try to cure or control the cancer. But when it’s used with the goal of comfort, chemo becomes palliative care.

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blood flow to the brain

 blood flow to the brain :

The entire blood supply of the brain and spinal cord depends on two sets of branches from the dorsal aorta. The vertebral arteries arise from the subclavian arteries, and the internal carotid arteries are branches of the common carotid arteries. The vertebral arteries and the ten medullary arteries that arise from segmental branches of the aorta provide the primary vascularization of the spinal cord. These medullary arteries join to form the anterior and posterior spinal arteries (Figure 1.19). If any of the medullary arteries are obstructed or damaged (during abdominal surgery, for example), the blood supply to specific parts of the spinal cord may be compromised. The pattern of resulting neurological damage differs according to whether the supply to the posterior or anterior artery is interrupted. As might be expected from the arrangement of ascending and descending neural pathways in the spinal cord, loss of the posterior supply generally leads to loss of sensory functions, whereas loss of the anterior supply more often causes motor deficits.


Blood supply of the spinal cord. (A) View of the ventral (anterior) surface of the spinal cord. At the level of the medulla, the vertebral arteries give off branches that merge to form the anterior spinal artery. Approximately 10 to 12 segmental arteries (more...)


The brain receives blood from two sources: the internal carotid arteries, which arise at the point in the neck where the common carotid arteries bifurcate, and the vertebral arteries (Figure 1.20). The internal carotid arteries branch to form two major cerebral arteries, the anterior and middle cerebral arteries. The right and left vertebral arteries come together at the level of the pons on the ventral surface of the brainstem to form the midline basilar artery. The basilar artery joins the blood supply from the internal carotids in an arterial ring at the base of the brain (in the vicinity of the hypothalamus and cerebral peduncles) called the circle of Willis. The posterior cerebral arteries arise at this confluence, as do two small bridging arteries, the anterior and posterior communicating arteries. Conjoining the two major sources of cerebral vascular supply via the circle of Willis presumably improves the chances of any region of the brain continuing to receive blood if one of the major arteries becomes occluded (see Box D).

Figure 1.20

The major arteries of the brain. (A) Ventral view (compare with Figure 1.13B). The enlargement of the boxed area shows the circle of Willis. Lateral (B) and (C) midsagittal views showing anterior, middle, and posterior cerebral arteries. (D) Idealized (more...)

The major branches that arise from the internal carotid artery—the anterior and middle cerebral arteries—form the anterior circulation that supplies the forebrain (Figure 1.20B). These arteries also originate from the circle of Willis. Each gives rise to branches that supply the cortex and branches that penetrate the basal surface of the brain, supplying deep structures such as the basal ganglia, thalamus, and internal capsule. Particularly prominent are the lenticulostriate arteries that branch from the middle cerebral artery. These arteries supply the basal ganglia and thalamus. The posterior circulation of the brain supplies the posterior cortex, the midbrain, and the brainstem; it comprises arterial branches arising from the posterior cerebral, basilar, and vertebral arteries. The pattern of arterial distribution is similar for all the subdivisions of the brainstem: Midline arteries supply medial structures, lateral arteries supply the lateral brainstem, and dorsal-lateral arteries supply dorsal-lateral brainstem structures and the cerebellum (Figures 1.20 and 1.21). Among the most important dorsal-lateral arteries (also called long circumferential arteries) are the posterior inferior cerebellar artery (PICA) and the anterior inferior cerebellar artery (AICA), which supply distinct regions of the medulla and pons. These arteries, as well as branches of the basilar artery that penetrate the brainstem from its ventral and lateral surfaces (called paramedian and short circumferential arteries), are especially common sites of occlusion and result in specific functional deficits of cranial nerve, somatic sensory, and motor function (see Boxes A and D).

Figure 1.21

Blood supply of the three subdivisions of the brainstem. (A) Diagram of major supply. (B) Sections through different levels of the brainstem indicating the territory supplied by each of the major brainstem arteries.

The physiological demands served by the blood supply of the brain are particularly significant because neurons are more sensitive to oxygen deprivation than other kinds of cells with lower rates of metabolism. In addition, the brain is at risk from circulating toxins, and is specifically protected in this respect by the blood-brain barrier (Box E). As a result of the high metabolic rate of neurons, brain tissue deprived of oxygen and glucose as a result of compromised blood supply is likely to sustain transient or permanent damage. Brief loss of blood supply (referred to as ischemia) can cause cellular changes, which, if not quickly reversed, can lead to cell death. Sustained loss of blood supply leads much more directly to death and degeneration of the deprived cells. Strokes—an anachronistic term that refers to the death or dysfunction of brain tissue due to vascular disease—often follow the occlusion of (or hemorrhage from) the brain's arteries (see Box D). Historically, studies of the functional consequences of strokes, and their relation to vascular territories in the brain and spinal cord, provided information about the location of various brain functions. The location of the major language functions in the left hemisphere, for instance, was discovered in this way in the latter part of the nineteenth century (see Chapter 27). Now, noninvasive functional imaging techniques based on blood flow (see Box C) have largely supplanted the correlation of clinical signs and symptoms with the location of tissue damage observed at autopsy.

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discretionary food choices

                   What are discretionary food choices?

 

Some foods and drinks do not fit into the Five Food Groups because they are not necessary for a healthy diet and are too high in saturated fat and/or added sugars, added salt or alcohol and low in fibre. These foods and drinks can also be too high in kilojoules (energy). Many tend to have low levels of essential nutrients so are often referred to as ‘energy-dense’ but ‘nutrient-poor’ foods. The problem is that they can take the place of other more nutritious foods. Also, the higher levels of kilojoules, saturated fat, added sugars, added salt and/or alcohol that they contain are associated with increased risk of obesity and chronic disease such as heart disease, stroke, type 2 diabetes, and some forms of cancer.
It is easy to have too much and too many of these foods and drinks, and many people do. If you are trying to lose weight, you are unlikely to be able to fit these foods into your lower kilojoule target. However, for people in their normal weight range, these foods and drinks in occasional, small amounts, can add variety and enjoyment to eating. These ‘optional’ foods and drinks are referred to as ‘discretionary choices’.
‘Discretionary’ foods and drinks include sweet biscuits, cakes, desserts and pastries; processed meats and fattier/salty sausages; sweetened condensed milk; ice cream and other ice confections; confectionary and chocolate; savoury pastries and pies; commercial burgers with a high fat and/or salt content; commercially fried foods; potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits; cream, butter and spreads which are high in saturated fats; sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

What types of food are included in this category?

Higher added sugars	Higher fat	Higher fat and added sugars	High alcohol
Energy drinks Fruit drinks Honey Jams, marmalade Some sauces Sugar Sugar confectionary Sweetened soft drinks and cordials Sweetened waters Syrups	Bacon, ham Butter, cream, ghee Certain tacos, nachos, enchilada Crisps Dairy blends Frankfurts etc Meat pies Pastry Pizza Potato chips Quiche Salami/mettwurst Some processed meats Some sauces/dressings Spring roll	Biscuits Cake Chocolate/Bars Dessert custards Doughnuts Ice cream Iced Buns Muesli bars Puddings Slices Some confectionary Some sauces/ dressings Sweet muffins Sweet pastries Sweet pies and crumbles	Beer Liqueurs Mixed alcoholic drinks Port Sherry Spirits Wines

What is a serve of Discretionary foods?

One ‘serve’ of a discretionary food, is the amount that contains 600kJ. To find out how much of a particular discretionary food would be equal to one ‘serve’, you can use the nutrition information panel (to work out what amount of the product would contain 600kJ.

For example a serve of these discretionary foods that provides about 600 kJ is:

• 2 scoops (75g) regular ice cream
• ¼ cup condensed milk
• 50-60g (about two slices) processed meats, salami, mettwurst
• 1 ½ thick or 2 thinner higher fat/salt sausages
• 30g salty crackers (a small individual serve packet)
• 2-3 sweet biscuits
• 1 (40 g) doughnut
• 1 slice (40 g) plain cake or small cake-type muffin
• 40g sugar confectionary (about 5-6 small lollies)
• 60g jam/honey (about 1 tablespoon)
• 1/2 small bar (25 g) chocolate

• 2 tablespoons (40 g) cream
• 1 tablespoon (20 g) butter or hard margarine
• 200 mL wine (2 standard drinks (note this is often 1 glass for many Australian wines)
• 60 mL spirits (2 standard drinks)
• 600 mL light beer (1½ standard drinks)
• 400 mL regular beer (1½ standard drinks)
• 1 can (375 mL) soft drink
• 1/3 (60 g) commercial meat pie or pastie
• 12 (60 g) fried hot chips

 

 

How do discretionary foods fit into a healthy diet?

Some people require extra serves for example, those who are taller and more active and these can sometimes include extra serves of discretionary foods. It is best if these extra serves come from the five food groups, particularly wholegrain cereals, vegetables including legumes/beans and fruit. However they can also sometimes include serves of discretionary foods.
If you are aiming to lose weight, you are more likely to be successful if you minimise discretionary foods, because they are high in kilojoules but low in essential nutrients.
There are lots of ways to cut down on discretionary foods that includes; swapping them for foods from the five food groups, planning for eating out and eating more ‘mindfully’ and limiting portion size.

 

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What is Cholesterol

                                   What is Cholesterol :

If you've ever gone to the grocery store or food market, you've probably seen foods with labels on them that say "low in cholesterol." But what is cholesterol, and why is it a good thing for food to be low in it?

Cholesterol and Your Body

Cholesterol (say: kuh-LES-tuh-rawl) is a type of fat found in your blood.
Your liver makes cholesterol for your body. You also can get cholesterol from the foods you eat. Meat, fish, eggs, butter, cheese, and whole or low-fat milk all have cholesterol in them.

You Need a Little, Not a Lot

You need some cholesterol to help your brain, skin, and other organs grow and do their jobs in the body. But eating too much of it is a bad idea, especially for people whose bodies already make too much cholesterol.
It floats around in your blood and can get into the walls of the blood vessels and stay there. If you have too much cholesterol in your bloodstream, a lot can collect in the blood vessel walls, causing these "pipes" to become narrower. This can clog the blood vessels and keep blood from moving freely the way it's supposed to.
If the clogging gets worse over many years, it can cause damage to important body parts, like the heart (heart attack) and brain (stroke). Both kids and adults can have too much cholesterol in their blood.
Doctors can find out what your cholesterol level is by taking a little of your blood and testing it.

Two Types of Cholesterol

There are two main types of cholesterol: HDL and LDL. Most cholesterol is LDL (low-density lipoprotein) cholesterol. LDL cholesterol is more likely to clog blood vessels because it carries the cholesterol away from the liver into the bloodstream, where it can stick to the blood vessels.
HDL (high-density lipoprotein) cholesterol, on the other hand, carries the cholesterol back to the liver where it is broken down.
Here's a way to remember the difference: the LDL cholesterol is the bad kind, so call it "lousy" cholesterol — "l" for lousy. The HDL is the good cholesterol, so remember it as "healthy" cholesterol — "h" for healthy.

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Beginner's Guide to Exercise :

You've decided it's time to start exercising. Congratulations! You've taken the first step on your way to a new and improved body and mind
"Exercise is the magic pill," says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine's Consumer Information Committee. "Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression."


And there's no arguing that exercise can help most people lose weight, as well as look more toned and trim.
Of course, there's a catch. You need to get -- and keep -- moving if you want to cash in on the benefits. This doesn't necessarily mean following a strict, time-consuming regimen at the gym -- although that can certainly reap benefits. The truth is you can get rewards from many different types and levels of exercise.
"Any little increment of physical activity is going to be a great boost to weight loss and feeling better," says Rita Redberg, MSc, chairwoman of the American Heart Association's Scientific Advisory Board for the Choose to Move program

our exercise options are numerous, including walking, dancing, gardening, biking -- even doing household chores, says Redberg. The important thing is to choose activities you enjoy, she says. That will increase your chances of making it a habit.
And how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.
Yet "if you're getting less than that, you're still going to see benefits," says Redberg. "It's not like if you can't do 30 minutes, you shouldn't do anything, because you're definitely going to see benefits even at 5 or 10 minutes of moving around."

Ready to get started? Health and fitness experts helped WebMD compile this beginner's guide to exercise, including definitions of some common exercise terms, sample workouts, and recommendations on home exercise equipment.

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Carbohydrates

All About Carbohydrates:                             
 

The basics of how carbohydrates can affect your health and performance. As the Yiddish proverb goes, “If you are bitter in the heart, sugar in the mouth will not help you.” To put it another way, if your blood triglycerides are elevated, you might want to reconsider that cola.

What are carbohydrates?

Carbohydrates are organic molecules typically classified according to their structure. And, structurally speaking, there are two types of carbohydrates: simple and complex.
Simple carbohydrates are smaller, more easily processed molecules known as mono- and disaccharides since they contain either one sugar molecule or two sugar molecules linked together.
Complex carbohydrates, on the other hand, are called polysaccharides since they have more than two sugar groups linked together.
Monosaccharides are the simplest form of carbohydrate and cannot be broken down any further since they contain only a single sugar group. Oligosaccharides consist of short chains (di-, tri-, etc) of monosaccharide units all put together. And polysaccharides are long chains of monosaccharide units all put together.

Monosaccharides	Oligiosaccharides	Polysaccharides
Glucose Fructose Galactose Mannose Ribose	Sucrose Maltose Lactose Trehalose	Digestible Starch and dextrins Glycogen Partially digestible Inulin Raffinose Indigestible Cellulose Pectin

 

Why is carbohydrate intake so important?

Carbohydrate consumption can alter energy dynamics and disease progression in the body.
All carbohydrates we consume are digested into monosaccharides or simple sugars before they’re absorbed by the body, regardless of whether the food source is a simple sugar cube or a high-fiber, low glycemic index bowl of oatmeal. It’s just that the “healthier carbs” are digested and absorbed much slower while the “non-healthy” carbs are digested very quickly.
Once broken down and absorbed, these monosaccharides/sugars go to the liver to fill energy stores. After that, they enter the bloodstream and venture out to the other cells of the body. This is when insulin is released to handle this “sugar load” on the body.
See here for simple animation.
Carbohydrates are primarily a source of immediate energy for all of your body’s cells.
As previously mentioned, carbohydrates also cause a release of insulin. A larger insulin response can be beneficial at certain times (like after an intense workout) and not so beneficial at certain times (like before bed).

What you should know

Although the fundamental process of digestion is the same, people differ in their tolerance and handling of carbohydrates. However, carbohydrate type also plays an important role.
When the diet consists of simple sugars and refined carbohydrates (which the body breaks down rapidly), one may notice elevations in blood triglyceride levels, bad cholesterol, and insulin resistance.
On the other hand, carbohydrates that are digested and absorbed slowly, such as whole grains, fruits, and vegetables, can help to control insulin response, energy levels, and body composition. Such unrefined, unprocessed, complex carbohydrate sources may reduce triglycerides and improve one’s cholesterol profile (Jenkins et al 1987). Other benefits of a lower glycemic diet include increased vitamin and mineral intake, increased fiber intake, enhanced satiety, a higher thermic effect of feeding, and blood sugar control (Ludwig & Eckel 2002; Ludwig 2000).
The chart below compares the glycemic response (i.e., the rise in blood glucose levels) between eating a high-GI food (glucose) and a low-GI food (beans). Notice how with glucose (red area), blood glucose rises quickly and peaks shortly after ingestion.


The minimal recommended intake for carbohydrate is 130 grams per day for the general population. The amount of carbohydrate that should be consumed depends on body size and activity levels: bigger and/or more active people need more while smaller and more sedentary people require less. Intake is also dependent on dietary fat and protein intake.
The minimal recommended intake for fiber is 25 grams per day. The optimal amount is around 35 grams/day for women and 48 grams/day for men. Fibre comes in different forms (soluble/insoluble) and is important for satiety, blood fat levels, colon cancer, motility and gut health (Brown et al 1999; Wu et al 2003; Berkow & Barnard 2006; Wylie-Rosett et al 2004; Martinez et al 1997; Martinez et al 1996; Peters et al 2003; McKeown-Eyssen et al 1994; Macrae 1999; Park et al 2005; Tse et al 2000; Howard et al 2000; Griffenberg et al 1997). Fiber is found in vegetables, legumes, fruits, nuts, seeds, and whole grains.

 

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Slim down with quick total body workout

Summer might be a few months away, but there’s no better time to start getting in shape. Slim down fast with this home workout by Yolanda Sokhela.

The best way to maximise your results in a short space of time is to work multiple muscle groups at once. This workout, by Next Fitness Star finalist Yolanda Sokhela, incorporates compound movements so you’re working your whole body from start to finish. Plus, you’re building lean, functional muscle that will make you stronger for life.

How It Works :

The workout has been designed as a circuit with four stations. Complete the moves in order. Starting with the first exercise, do as many reps as you can for 20 seconds. Rest for 10 seconds, then repeat the pattern four a total of four sets before moving on to the next exercise. Once you’ve done all exercises, rest long enough to catch your breath, then repeat the whole circuit from the beginning. Do four rounds in total. When you’ve finished the four rounds, do one round of the abs finisher (scissor), completing 10 sets of 6 reps.

1. Walking Lunge :

Stand with feet together and your abs contracted. Keep your back straight and look straight ahead. Step forward with your left leg, landing heel first, and sink into a lunge .

Make it harder: Place a bar across your shoulders.  

“When executed properly, this is the best strength exercise to get toned and firm legs fast,” says Yolanda.

2. Bear Crawl:

Start on all fours with your arms fully extended. Your hands should be in line with your shoulders; your hips, knees and ankles should also be in alignment. Keeping your back flat, lift your knees slightly off the ground. Move forward, starting with your left leg and right arm, then repeat with the opposite arm and leg.  

“I like challenges,” says Yolanda. “The bear crawl is my favourite exercise because it burns fat fast around my waistline, while toning my legs and arms.”

3. Shuffles:

Standing with your feet apart, drop into a squat position, making sure your knees are not over your toes and your abs are contracted. Shuffle to one side for 20 metres, then shuffle back to start. Continue shuffling back and forth.

“If you want to build stamina and muscle endurance this should be your go-to exercise,” explains Yolanda.

4. Plyometric Jumps:

Start standing, looking straight ahead.  Making sure your abs are contracted, lunge forward with your right leg. Jump up, switching legs in the air, so you land back in a lunge but with your left leg forward. Continue jumping and switching legs. 

Mix It Up: Swing your arms up OR keep your arms out in front of you, with your elbow bent at a 90 degree angle. Move your arms to the side of the leg that’s lunging forward. 

Make It Easier: Ditch the jump and just do lunges in place.

“Explosive exercises are always the best if you’re looking to work your entire body,” explains Yolanda. “This exercise is great for muscle endurance, burning fat and toning your entire body.”

Abs Finisher: Scissor

Lie on your back. Contract your abs so your lower back is flat against the floor. Place your hands behind your head, making sure your head is not touching the floor. Your legs should be slightly lifted off the ground. Bending your left leg at a 90 degree angle, touch your right hand to your left knee, while your other leg remains straight. Lower your left leg and repeat on the side.

“Scissor is the best abs workout that you can do,” says Yolanda. “It’s a basic move that targets the muscles around your waistline.”

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These 5 Big Carbohydrate Myths Might Be Standing In The Way Of Your Weight Loss

Can you have your carbs and eat them too if you’re trying to lose weight? With all the low-carb diets to choose from, it might seem like an impossibility. But experts say that’s just one of many misconceptions about carbohydrates.

In fact, Stefanie Mendez, R.D.,a practicing dietician at NY nutrition group and co-founder of Matriarch, a women’s integrated fitness and nutrition program, says low-carb diets are just another dietary fad. “In the past, fats were out, and now they’re back in with a vengeance. We go back and forth in media and science," says Mendez. "The suggestion is a balance of nutrients is what’s most important." In other words, she says, we need protein, fats, and carbs in our diet—and losing weight is just about finding the right balance for you. So let’s debunk a few of the most common myths about carbs.

MYTH #1: CARBS MAKE YOU GAIN WEIGHT

Nutritionists agree—this one’s a biggie. “When you cut back on carbs, you could lose weight because you’ve cut out a large number of calories from your diet,” adds Vandana Sheth, R.D., a Los Angeles-based dietitian and spokesperson for the Academy of Nutrition and Dietetics.  

And while it is true that you’ll notice a couple of pounds drop right off when you go low-carb, that’s really just water weight. In the longer-term, low-carb diets may not be the answer to real weight loss. “Low-carb and no-carb diets have not been shown to be more effective at weight loss than a balanced diet,” says Mendez.

The real problem with carbs is that we often don’t know what a portion should look like, so we eat way too much. Most of us should aim for 130 to 150 grams of carbs per day—with a slice of bread, for example, serving somewhere in the ballpark of 15 to 28 grams. “One typical meal can easily provide half of your daily carb allowance. A large blended coffee drink, for example, could add up to 94 grams of carbs,” says Sheth. Instead, spread carbs throughout the day to have a steady source of energy. That means having a single portion, or about 30 to 45 grams of carbs, per meal: two slices of whole grain bread, one cup of cooked grains or starchy veggies, or one cup of fruit.

Another common pitfall is not balancing carbs with other foods that help you stay satisfied. “We know that carbs have an immediate effect on our blood sugar,” says Sheth, but adding other foods into the mix keeps blood sugar stable. So look at what’s missing from your plate: it should be about half non-starchy veggies (like cauliflower, broccoli, carrots, peppers, mushrooms, spinach); one-quarter protein (meat, fish, poultry, soy); and one-quarter starchy carbs. “If you’re not pairing carbs with fat or protein, you won’t feel full,” says Mend

MYTH #2: BREAD AND PASTA ARE THE DEVIL

Bread and pasta are not the enemy. Again, it’s the portions and the type of grains you pick that destroy your weight-loss goals. One cup of cooked rice or pasta, for example, has about 45 grams of carbs. “Before you know it, a typical restaurant serving of pasta and garlic bread can get you in the ballpark of 75 or more grams of carbs,” says Sheth. Mendez agrees. “A lot of people have a hard time pushing it aside and saying it’s too much,” she says. A few tips:

• If you’re eating out, ask your waiter to immediately wrap up half of your plate to-go when you order—that way it’s out of sight, out of mind.
• If pasta or rice is your main dish, skip the bread basket and bulk up your meal with a side of filling but low-cal salad or veggies.
• Whenever possible, try and pick a whole-grain option, which has more fiber so you feel fuller for longer.
• At the store, choose bread with at least three grams (and ideally five) of fiber per slice.

MYTH #3: ALL CARBS ARE CREATED EQUAL

Nutritionists have one thought on this myth: um, no. “Depending upon the fibercontent, carbs break down to sugar at a slower or faster pace,” says Sheth.

Get the right kind of carbs by cutting out as many processed and baked goods, sugary drinks, sweets, and added sugars (found in tons of packaged foods) as possible from your diet, since they’re all packed with empty calories. Instead, Mendez suggests choosing whole grains (whole-wheat bread, brown rice, ancient grains like quinoa and bulgur), starchy veggies (potatoes, sweet potatoes, squash, corn, and lentils), and fresh fruit. These have more fiber, which keeps your blood sugar from spiking and dropping—a side effect that will have you reaching for your next bite in no time flat.

MYTH #4: CARBS MAKE YOU GASSY AND BLOATED

While it’s absolutely true that some carbs can cause indigestion and gas for some people, it’s simply not the case for many of us. If you have frequent bloating and gas, you could have a different food intolerance (like to dairy or soy), a medical condition like IBS, or you might be downing loads of another gas-causing food (in addition to beans, artificial sweeteners and fibers in sugar-free gum and energy bars are common culprits).

A true allergy to gluten (i.e., celiac disease) causes rashes, itching, vomiting, chronic (often bloody) diarrhea; an intolerance or sensitivity to any food can cause bloating, gas, and diarrhea. If you do think you’re intolerant to wheat—i.e., every time you have pasta or bread you feel sick or bloated—Mendez says you could try to eliminate it from your diet for four to six weeks. “See how you feel, then reintroduce it and see if you feel different,” she says. Of course, nailing down exactly what’s causing symptoms on your own can be tough. “I wouldn’t write off wheat off right away. See a doctor and rule out other medical conditions that could be contributing to symptoms, then see a dietitian, who can help you keep a food and symptom diary to target foods you should eliminate,” says Mendez.

MYTH #5: LOW-CARB DIETS ARE HEALTHIER FOR YOU

Just because your diet is low in carbs does not mean it’s healthy. Replacing all fat with bagels and pasta isn’t good for you—and cutting out carbs by eating nothing but bun-less double cheeseburgers isn’t healthy, either. Carbs are your body’s preferred source of energy; not having enough can make you feel sluggish and lead to brain fog, signs of low blood sugar, explains Mendez. Healthy carb-rich foods provide essential nutrients and vitamins like fiber, B vitamins, iron, and folate.

Ultimately, it comes down to finding the right balance of mostly whole and fresh foods. “The research is inconsistent, but the general consensus from the Academy of Nutrition and Dietetics is that a normal-carb diet is appropriate for most people,” says Mendez. That means getting about 50 to 60 percent of your calories from carbs (versus 45 percent in a low-carb diet and less than 40 percent in a very low-carb diet).

If you are planning to switch up your diet, instead of nixing carbs from the get-go you might have more success—and an ultimately more balanced diet—if you start by cutting unhealthy processed carbs and sugars and making lifestyle changes. “Tune into your body’s hunger and satiety cues, and don’t snack when you’re just tired or bored,” says Mendez. After a few weeks, check in with how you feel and how your weight loss is going. You might be surprised at how much weight drops off just by making a few small tweaks.

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23 Cheats To Bulletproof Your Body

Time is precious. Want to lose weight, look good and have better sex? Use these 23 Cheats To Bulletproof Your Body!

 

1. Drink red wine to make steak healthier

Washing down your rib-eye with a glass of Cab Sav can lower your cholesterol. Scientists at the Hebrew University of Jerusalem found that compounds called malondialdehydes invade the bloodstream after you eat red meat. These villains raise your cholesterol and your risk of heart disease. After plying half a group of diners with red wine, the scientists found that those who stuck to water saw their modified cholesterol levels rise by 97%, while the drinkers’ levels stayed the same or slightly decreased.

2. Snack on oranges to breathe more easily

As anyone who’s suffered from the dreaded “black snot” will attest, city streets are far from clean. However, a daily vitamin C dose could help. A study from the University of British Columbia found it protects your respiratory system from contaminants. “The effects of air pollution might be modified by antioxidants,” said researcher Michael Brauer.

3. Cheers! Vodka is good for your heart

Make yours a double: a study in the journal Circulation found that vodka has similar heart-protecting properties to red wine. It raises levels of HDL cholesterol (that’s the good kind), widens your blood vessels and increases the amount of oxygen that reaches your ticker. Grey Goose on the rocks it is, then.

4. Keep her happy by having more sex

Put your wallet away, big spender – new research conducted by the University of Miami Miller School of Medicine found that women rate getting enough sex higher than their partner’s generosity. Women who had described their sexual satisfaction as “above average” were 10 to 13 times more likely to rate their relationship as “very happy” than less-satisfied ladies.

5. Fortify the cancer-killing power of veg

Yes, it’s a superfood, but broccoli still has its Kryptonite: your saucepan. Cruciferous veg are packed with cancer-fighting compounds, but in order to absorb them, you need another chemical: myrosinase. This enzyme is destroyed in the cooking process. Replace it by spiking your salad or stir-fry with mustard. It’s the best sidekick your veg could want.

6. Tweet to drop kilos

A leaner body is just 140 characters away. Scientists at the Arnold School of Public Health in South Carolina studied 96 participants on a weight loss programme. On average, each Twitter-devotee lost 0.5% of their bodyweight for every 10 health tweets they read or wrote.

7. Switch to decaf to save your sight

You might rely on your morning brew, but too much could damage your eyes. Research in Investigative Ophthalmology & Visual Science found that caffeine raises your risk of getting glaucoma. If the idea of decaf gives you the shakes, limit yourself to three cups a day.

8. Eat walnuts to help your… nuts

If you want to keep your swimmers fighting fit, eat more walnuts. A study published in the Biology of Reproduction found that men who ate 75g of walnuts a day had stronger, healthier and better-shaped sperm.

9. Shaving your head helps your career

Taking the lot off the top can help you rise to the top. Shaving your head makes you look stronger, more manly and suggests you’ll be a better leader, according to studies at the University of Pennsylvania. Maybe someone should give Wayne Rooney the memo…

10. Get some shut-eye to boost your brain

While those “Learn French in Your Sleep” tapes are nothing more than snake oil, a quick snooze really can make you smarter. University of Edinburgh researchers found that a 10 min power nap after a lesson helps your brain to retain what you’ve just learnt. It’s called “memory consolidation”: your mind isn’t distracted, so the facts have time to seep in while you mentally re-charge.

11. Avoid smokers to ace your to-do list

The effects of smoke linger on more than your clothes: a new study in Addiction tested men’s time- and events-based memory (i.e. remembering to carry out a set task without being prompted). Exposure to second-hand smoke saw a massive 20% drop in recall compared with men who breathed fresh air.

12. Pocket your mobile to win her over

There’s no point in shelling out on a dinner date if you’re going to blow it in the first few seconds: two studies by Essex University found that keeping your cell on the table makes you less attractive. It signifies a “wider social network”, killing intimacy. And yes, this still applies even if it is the latest iPhone.

13. Stand up to fight fat

Don’t send that email – walk across the office instead. Standing for three hours a day can burn 3.6kg a year, Chester University found. “Sitting for 11 hours a day isn’t natural,” says researcher Dr John Buckley, “Your metabolic rate crashes to an absolute minimum.”

14. Slash kilojoules with orange crockery

Chocolate-flavoured drinks taste better when supped from an orange or cream cup found research in the Journal of Sensory Studies. Scientists say this discovery could help people lose weight. Try eating dessert from an orange bowl: if you feel more satisfied, you’re likely to consume fewer kilojoules.

15. Help your heart with Strawberries

Eating strawberries three times a week will lower your chances of a heart attack by more than 30%, found a study published in the journal Circulation. Berries are a rich source of flavonoids which dilate your arteries, helping to clear out any fatty build ups.

16. Hit the treadmill to learn new skills

The key to boosting your muscle memory or “motor learning” is to do 20 min of aerobic exercise straight after completing the skill you want to master. Researchers at the University of Copenhagen found that this unleashes chemicals in your brain that make the lesson stick. So hit the park after your COD fix.

17. Live longer with 15min workouts

Getting active now will give you more time for leisure in your golden years. New research published in the medical journal The Lancet found that men who exercised for just 15 min a day – achievable by getting off the bus a stop or two early – added three years to their lives. The fact you’ll look better is an added bonus.

18. Lie face-down for sweeter dreams

We all know what happens if you eat cheese before bed, but sleeping on your stomach can have far more pleasant results. A study in the journal Dreaming found that front sleepers were more likely to dream about having sex. Certainly beats the one about showing up to school naked.

19. Drink milk, win a Nobel prize

The New England Journal of Medicine has found a link between a country’s milk consumption and their tendency to win Nobel prizes. While a daily glass of the white stuff won’t turn you into Einstein, the study authors did note that dairy products are rich in vitamin D, which is known to boost brainpower. Chocolate was also linked to prize-winning smarts. “Strive for synergy with hot chocolate,” the study authors suggest.

20. Oil your brain to help Alzheimer’s

A daily dose of coconut oil could stave off the effects of Alzheimer’s disease, found an Oxford University study. The oil contains a rare type of fat (MCTs) that the brain is more easily able to use as fuel. This extra power boost helps your grey matter store short-term memories more efficiently.

22. Tell the truth to stop headaches

Skip that little white lie now and you’ll save yourself more than one headache later down the line. Studies from the University of Notre Dame in the US found that lying hurts your health. After asking a group of men to either abstain from, cut back on or go free-fall with their lies, they found that the truth-tellers were less tense or sad and suffered from fewer maladies such as sore throats and headaches.

23. Make friends to lose weight

There’s a reason why Fatty had a party and nobody came: a new study suggests that hanging out with mates keeps you trim. When Ohio State University researchers put mice in a social environment, with playmates and toys, they lost 50% of their belly in a month. It also altered their physiology, turning ‘white’ fat into calorie-shifting “brown” fat.

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