10 Ways To Get More Antioxidants Into Your Diet

10 Ways To Get More Antioxidants Into Your Diet

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.

There are 10 steps to getting more antioxidants into your diet.

1.Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.

2.Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3.Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

4.Dessert

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

5.Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

6.Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

7.Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.

8.Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

9.Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10.Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

Carbohydrate - What is

Carbohydrate is a nutrient that is found in all foods except meat products recently, some foods recommended stripping out all of the carbohydrates that you eat a lot of companies have acquired, and among other things, introduced bread low carb diet limits carbohydrates. A good example of sugar from your diet is a positive step. But to go and refused to eat fruits and whole grains may deprive you of cancer fighting foods.

Carbohydrates can be divided into two main categories: simple and complex, soda, sweets and fruits are simple sugars while whole grains, fruits, and whole grains are complex carbohydrates, the big difference between the two groups is the chemical structure of they Brown sugar contains molecules of a single molecule, while complex carbohydrates are made of hundreds and even thousands of these molecules put together. The end product of glucose in the body.

The difference between the two is that the time it takes to digest. If you eat 100 calories of simple sugars your body can digest it more quickly than if you consume the same amount of calories from complex carbohydrates do. This is because simple sugars are closer to the end product than complex carbohydrates take more time to digest. So if you take the cost of simple sugars that you will not be hungry sooner than if you eat a meal made of complex carbohydrates. The habit of drinking soda and eating candy can add up to a lot of calories at the end of the day.

Studies have shown that a simple sugar to obesity and diabetes, especially in children. It also shows that eating carbohydrates that can protect you from many types of cancer. So the next time you pick up the magazine for the latest low carb cravings throw it away and grab an apple.

Basics of Losing Weight

Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat. So why is this article so long?

Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.

Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.

Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.

Top 5 Flat-Belly Foods

Top 5 Foods for a Flat Belly

Dreaming of a flat stomach without hitting the gym? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Flax seeds

Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.

Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fibre and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Berries

Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Yoghurt

Not only is yoghurt low in fat and calories, so good as a weight loss food, but many yoghurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yoghurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Whole grains

Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fibre, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.

Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Water

While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat stomach. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.

If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

Top 7 Flat-Belly Tricks

Top 7 Flat-Belly Tricks

Most women have experienced the feeling of being bloated at some point in their lives. However, for some it can be a recurring problem, leading to frequent discomfort and embarrassment. To help beat bloating and get the flat stomach you’ve dreamed of, check out these 10 de-bloating tips.

Consult your GP

Bloating can be caused by numerous factors including water retention and poor digestion. However, if you frequently suffer from chronic bloating you should visit your GP to discuss your symptoms and try to pinpoint a cause. As bloating can be a symptom of manageable conditions such as IBS or coeliac disease, as well as a reaction to certain medications, it is important to get an expert opinion.

Keep a food diary

If you tend to get bloated following meals, it could be that you are suffering from a food intolerance. It may be worth getting tested for food intolerances; however, experts are unsure of the effectiveness of these tests. The best thing is to keep a food diary, noting everything you eat as well as any signs of bloating, to help identify a link.

Take a probiotic

A healthy gut is packed with good bacteria which help to break down food and prevent yeast overgrowth. However, due to factors such as stress and medication (particularly antibiotics) levels of good bacteria can get low. When this happens, digestion and levels of yeast in the gut are affected, both of which can lead to bloating. To rectify this, try taking a probiotic supplement. Probiotics can also be found in some yoghurts, although dairy can be a cause of bloating for some.

Stay hydrated

Ironic as it may sound, staying well hydrated is one of the best ways to reduce the water retention which can lead to bloating. Furthermore, getting enough fluids can help you to improve your digestion and avoid constipation. Try to drink regularly throughout the day, opting for uncarbonated drinks such as water, peppermint or fennel tea.

Avoid gas-inducing foods

The leading cause of bloating is excess gas, so try to limit your intake of gas-inducing foods such as cabbage, sprouts, beans and grains. Also, avoid the sweeteners sorbitol and maltitol, try not to overdo your intake of fibre, and avoid chewing gum, which can exacerbate bloating. Try to also cut down on refined sugars, fermented products such as alcohol and cheese, and foods containing yeast, as these can cause yeast in the gut to thrive, which can lead to excess gas and bloating.

Concentrate on your meals

Many of us eat our meals on the go or while chatting with family and friends; however, taking more time over your meals and not talking while you eat could help reduce post-meal bloating. Eating too quickly and talking while eating can cause you to swallow air, leading to excess gas. Also, as digestion begins in the mouth, not chewing your food enough times can affect how well it is digested. It is also beneficial to eat little and often, as large meals can overload the digestive system.

5 Most Common Sex Mistakes That Men Make

The Most Common Sex Mistakes That Men Make

When it comes to sex, a lot of men are left to their own devices to figure out what their partner wants, which lead to some basic errors. Men make these mistakes due to the perceptions they have about what they think their partner wants or needs based on their previous experiences. Most have only adult movies to guide them, which are absolutely not based on reality and are misleading.Guys tend to forget that these movies are just an act and that it would be foolish to model their sexual behaviour on the basis  on these films.

Her is a list of few of the most common mistakes that men men make during sex:

1. Men presume that they know what a women wants in bed: Relationships are complicated and a lot of men assume that they know what their current partner wants in bed based on previous relationships that they have had(men that is). This is a major error as every women is a different individual with her own set of sensibilities when it comes to sex. Men need to understand and adjust to their partner’s needs and comfort level about sex. As what worked for their previous partner may not do so with their current one.

2. Women’s Orgasm: A lot of men feel inadequate or feel that there is something wrong with their partner if she does not achieve orgasm during sexual intercourse. This is plain foolish as a lot of women if not most need extra stimulation besides intercourse to have an orgasm. Oral sex and adult toys can help their partner reach an orgasm and there is absolutely no need to feel inadequacy if that is what it takes to satisfy their partner.

3. Sex has the same meaning or feel for both men and women: This is another very common error that men make. Sex has a very different meaning for women than it does for men. While for most men sex is more of a physical act; for women emotional reasons play an important role in the build up to and the actual act of sex. To make sure that their partner is going to enjoy sex, men need to make sure that they are emotionally connected with their partner and spend more time in foreplay and other forms of intimacy like kissing and fondling, rather than just indulging in  intercourse straight away.

4. Know when their partner is turned on: A common misconception that men have is that the wetter the women is, the more turned on she is. How much natural lubrication a women has changes form individual to individual and is also dependent on which phase of menstrual cycle she is in. Don’t worry if you feel your partner is not wet enough, just use a good lubricant if you need to. This will ensure that sex is not painful or uncomfortable for both you and your partner.

5. There is no need to talk during sex: Silence is not golden in this case. you need to communicate with your partner during sex to know what is working for you both. Guiding each other during sex will ensure that both partners are satisfied and enjoy their lovemaking. There is no need to be shy and you should encourage your partner to do the same. Be receptive to her suggestions and gently persuade her to yours. Remember not to be critical or rude as nothing can ruin intimacy more than that.

The key here for men is to change their mindset and preconceived notions about sex. Doing so will certainly improve the relationship with your partner in general and your sex life in particular.

Top 10 Sex Myths

Top 10 Sex Myths

Find out the real facts of life

Sex; it’s one of the most thought about subjects, but how much do we really know? Our knowledge of sex is often confused by rumours, misconceptions and outright lies. So, dust off your magnifying glass, pull out your probes and apply your long, investigative, latex gloves – it’s myth busting time:

A woman can’t get pregnant when it’s her first time

The notion that a woman cannot get pregnant the first time she has sex is still a commonly held belief. In Turkey 25 per cent of young people thought this was true. However, the truth of the matter is that without reliable contraception, pregnancy is possible, whether it is the woman’s first time or her fiftieth time.

I can’t darling, I’ve got a headache

Have you ever used the old headache excuse, or been denied some loving action because of one? Well, we have a cure for her sore head because sex has medicinal properties. When women have sex, endormorphins are released into her body, which in turn relieves pain. Therefore getting under the covers should help ease a woman’s headache.  

Men always want it

Although many men in their late teens and early twenties want a lot of it, men do not always want to have sex. Lots of things affect people’s sex drives; stress being one of the biggest culprits. If you don’t feel like it, there’s nothing wrong with you. On average Briton’s have sex six to seven times per month, whilst American’s on average have sex twice a week.  

If you masturbate you run out of semen

This is not true. The amount of semen a man ejaculates varies, being between half a teaspoon and a whole teaspoon of fluid. This equates to 40-500 million sperm.  Men who ejaculate a lot in one day may notice that the volume of semen decreases, but there is no risk of you running out of semen, you will simply produce more.

Older people don’t do it

Talking about old people getting frisky can embarrass some people; but let’s face it everyone likes sex, even the granddads and grandmas. Many people think that after the menopause women lose interest in sex, but this is not always true. Many older people enjoy an active sex life beyond the menopause and it has lots of health benefits too.

It’s good to lose your virginity when you are young

Although people are having sex younger, many regret it. The average age to lose your virginity is 16 in the UK. It was 21 in the 1950s. Sixty-three percent of sexually active adolescents wished they had waited longer and eighty-nine percent of those surveyed would advise their own brother, sister or friend not to have sex until at least after finishing secondary school.

Thin condoms break

If a condom is your preferred method of contraception, which type do you choose? There are a lot of condoms on the market: ribbed ones, sleek fitting ones, the thin, the thick and the pina colada flavored. Whichever you use, you don’t have to worry about the thickness because Durex reassures us that the thickness of the condom doesn't necessarily correspond to safety.

We’re all porn Stars

Watching two of Hollywood’s finest stars perform a hot love scene is great for getting you in the mood, but it should not be used as a sex guide. Real people do not come every time and last for three hours. Studies show that 75 per cent of men orgasm two to three minutes after penetration and an estimated 30 per cent of women can only achieve orgasm through masturbation.  

Men cheat more than Women

When you hear that a couple have split up because of an affair it is easy to assume it was the man’s fault, but recent studies suggest that women are much better at keeping their affairs secret. According to Dr David Holmes between eight and 15 per cent of children haven't been fathered by the man who thinks he's the biological parent.

Women don’t Ejaculate

Not all women ejaculate, but some do. If you have seen women ejaculate during pornography this is not an accurate depiction. In reality, women ejaculate a small amount of fluid, which is a mixture of urine and a liquid from the G-spot (the female equivalent to a prostate). However, most women do not experience ejaculation, so if you don’t, there’s no need to worry.

The Secret of Why Diets Don’t Work

Revealed! The secret of why Diets don’t work

IF YOU are on a diet and are frustrated that it is not working well, here is some food for thought. The reason behind difficulty in sticking to a diet plan may lie in strange behaviour of brain cells that regulate appetite, latest research has revealed.

"When we don’t eat, hunger-inducing neurons in the brain start eating bits of themselves. This act of self-cannibalism turns up a hunger signal to prompt eating,” says research to be published in the August issue of journal Cell Metabolism.

The process uncovered by scientists in neurons of the brain’s hypothalamus region is known as autophagy or self-eating. It occurs in other parts of the body as a way of providing energy in times of starvation but scientists so far had believed the brain to be relatively resistant to starvation-induced autophagy.

The new finding means that it may be possible in future to develop a drug that blocks this process, enabling people to diet as they wish.

Self-eating generates free fatty acids in brain cells called agouti-related peptide.

These fatty acids in turn boost levels of these neurons which are a hunger signal themselves, explained Dr Rajat Singh, an Indiaborn and educated scientist who led the research team at the Albert Einstein College of Medicine. When the process of self- eating is blocked in the neurons, their levels fail to rise in response to starvation.

“ We have shown that starvation activates autophagy in hypothalamic neurons. This process breaks down fat stores in brain cells, liberating free fatty acids. The increased availability of free fatty acids inside these brain cells increases levels of a hunger- generating molecule, agouti-related peptide,” Singh said.

The findings were tested in transgenic mice engineered to lack hypothalamic neurons.

These transgenic mice ate less food in response to a fasting challenge, and were leaner with less abdominal fat when compared to mice with functional autophagy.

"Decreased body weights of transgenic mice occurred in part from decreased food intake, and in part from increased physical activity,” Singh explained.

Chronic overeating contributes to obesity, and its typical effects like diabetes.

"We found that blocking autophagy in agouti- related peptide neurons decreases the amount of food consumed, as well as increases physical activity — all of which contribute to preventing obesity and inappropriate fat accumulation in the body,” Singh said.