Easy Ways to Eat Healthier at ANY Restaurant

Easy Ways to Eat Healthier at ANY Restaurant - Apologies, your most loved neighborhood frequent might be generally as horrible as its popular store partner, says another study. Make eating out sound with these small traps. 

Fast-food and vast chain eateries have taken the brunt of the fault for unhealthy suppers that add to the country's heftiness pestilence. In any case, your neighborhood top picks are generally as blamable.

A recent study published in the Journal of the Academy of Nutrition and Dietetics found that single meals (entrées and side dishes) from non-chain restaurants can contain more than 50 percent of the daily recommended calories for adult women (about 2,000 calories per day) and more than 40 percent of the average daily recommended calories for adult men (about 2,500 calories per day). These amounts were comparable to the number of calories in similar meal options at big-chain restaurants. Overall, 92 percent of meals contained more calories than experts recommend for a single serving.

Easy Ways to Eat Healthier at ANY Restaurant

Some of the biggest offenders? Local restaurants with American, Italian, and Chinese cuisines. That's not so surprising—a huge serving of spaghetti with meatballs can easily exceed the recommended number of carbohydrates. And prior research has shown that carbohydrate-rich foods in restaurants often have more calories than what's stated on the menu.

While most chains are now required to list calorie counts and offer nutritional information, your local hangout has no such restrictions. That means you're usually unaware of the number of calories you consume.

You don't need to stop eating out, but it's important to set some rules for yourself so that you can enjoy what you order and stay healthy. Try these smart tips to stay on track when dining out:

• When you receive your meal, decide how much you're going to eat and have your server wrap up the other part. Having food on your plate while you enjoy a conversation may result in extra nibbling.
• Look for food that is steamed, roasted, baked, or grilled, not sautéed or fried.
• Indulge in an expensive glass of wine instead of splitting a bottle or ordering multiple mixed drinks.
• Order two appetizers: one for before the meal and one for your main dish. That can help with portion control.
• If you're in the mood for salad, skip the creamy dressings and high-calorie toppings such as cheese and bacon. Try a vinaigrette or other oil-based dressing instead.
• Heading out for Chinese food? Order steamed chicken or shrimp with vegetables and ask for sauce on the side. Use only enough sauce to flavor the meal.
• At an Italian restaurant, skip the cream sauces and dishes heavy on the mozzarella. Instead, opt for options with tomato sauce and grated Parmesan.

source : Fitnessmagazine

7 Ways to Make Your Office Healthier

7 Ways to Make Your Office Healthier - In the event that it feels like your week's worth of work just continues getting longer, you're correct. Americans are checking the most hours in over two decades, as indicated by a late Gallup survey. While you won't not have the capacity to help your office workload, there are approaches to ensure your psyche and body stay solid amid your 9-to-5 (or 6 or 7...). Attempt these tips.

Bring the Outdoors Inside

Surprise! Your office furniture can emit volatile organic compounds (VOCs) due to the chemicals used during manufacturing, which pollute the air you breathe. Yikes! Adding a plant to your office can reduce indoor air pollution, says B.C. "Bill" Wolverton, PhD, a retired NASA scientist, researcher, and author of Plants: Why You Can't Live Without Them. VOCs are destroyed by the plant's leaves and broken down by tiny organisms living on and around the root system. "Plants also give off negative ions, which provide us with a euphoric feeling of well-being," says Wolverton. Don't choose just any garden-variety greenery—Wolverton suggests the peace lily, rubber plant, and golden pothos.

Look the Other Way

Staring at a computer screen all day can easily cause eyes to feel strained, tired, and extra dry. And experts say the culprit could be more than just all those spreadsheets. It's called "computer vision syndrome," and it's exactly what it sounds like: the discomfort your eyes experience when you stare at a screen for too long, says Mark Rosenfield, PhD, of SUNY College of Optometry. This problem is by no means a rare occurrence. In fact, a study co-authored by Rosenfield surveying computer users in New York City found that 40 percent of subjects complained of tired eyes at least half the time. You can alleviate CVS symptoms by practicing what Rosenfield calls the 20:20:20 rule: every 20 minutes, look at something 20 feet away for a period of 20 seconds.

Adjust Your Ergonomics

Do your wrists, forearms, or elbows hurt? You're definitely not alone. According to David Rempel, MD, an ergonomics specialist at UC Berkeley's Bioengineering Department, wrist, forearm, and elbow discomfort rank among the most common complaints from frequent computer users. Two culprits could be a traditional computer mouse and keyboard, which don't lend themselves to natural positions. "The joints should be in a neutral or more central position," says Rempel. He recommends purchasing Logitec's Marble Mouse and any split, gabled keyboard with adjustable angles so your joints are not in extreme postures or angles.

Be a Strategic Printer

Photocopiers release particles that can cause upper airway inflammation and other problems, which can be especially concerning for those with asthma or other chronic respiratory conditions. Work with digital files when possible, and be strategic about what and how often you print. When it comes time to print 10 copies of your monthly report, aim for the print-and-wait approach, says Peter Gaines, PhD, a professor at UMass Lowell's Biological Science, Biomedical Engineering, and Biotechnology Program. "If a worker allows the project to finish and waits approximately one hour [to gather the prints], the particle concentrations should have sufficiently dropped." Seem unrealistic? Gaines says even 30 minutes is better than nothing.

Clean Your Keyboard

Take some time every week to give your keyboard a good wipe-down. University of Arizona and Kimberly-Clark research found keyboards to be one of the grimiest surfaces in the office, third only to sink faucets and microwave door handles. That's another reason to head out for lunch instead of crumbing up your keyboard even more.

Marry Your Coworker

OK, you don't have to actually walk down the aisle with your cubicle neighbor. But finding a designated work spouse or office bestie who acts as your confidant, buddy, and professional other-half can have many benefits. According to Gallup research, employees who have best friends at work have increased levels of well-being, and even are less likely to get injured.

Display Personal Photos

A Stanford University study found that subjects in deep romantic relationships experienced reduced levels of pain when shown photographs of their partners. A framed photo of your significant other or of close friends and family could be just the pick-me-up you need when you feel buried in work come midafternoon.

Source : Fitnessmagazine

15 Totally Delicious Foods That Lower Cholesterol

15 Totally Delicious Foods That Lower Cholesterol - The way to bringing down low-thickness lipoproteins (LDL), or terrible cholesterol, can be as simple as changing your eating regimen. Expanding your fiber and lessening soaked fats like red meat, cheddar, and dessert( (listen to us) are two of the best approaches to decrease your danger of coronary illness. Include these 15 sustenances that lower cholesterol to your eating regimen, and begin to see your levels drop.

Avocado

Adding one avocado a day to a moderate-fat diet can lower LDL by 13.5 mg/dL, according to a study in the Journal of the American Heart Association. That's compared to just 7.4 mg/dL when participants went on a lower-fat diet. Avocado is rich in monounsaturated fats, which could be used as a substitute for LDL-raising saturated fats, says Li Wang, PhD, RD, research associate at UC Davis. "Avocado is also rich in dietary fiber and plant sterols, meaning they can decrease cholesterol absorption in the intestine and lower plasma cholesterol."

15 Totally Delicious Foods That Lower Cholesterol

Strawberries

Berries have LDL-lowering properties thanks to their high fiber. But researchers from Italy and Spain believe the anthocyanins in strawberries may also lower bad cholesterol. (Anthocyanins are the pigments that gives the fruit its red color.)

When people ate two cups of strawberries a day for 30 days, their LDL levels fell by 13.72 percent, while HDL, or good cholesterol, levels remained unchanged, according to a Journal of Nutritional Biochemistry study. Research is still underway to determine if the anthocyanins do indeed play a role in lowering cholesterol, or if fiber is the factor. Either way, just 1 cup, or about 8 strawberries, will provide the cholesterol-lowering benefits, says Francesca Giampieri, PhD, postdoctoral researcher at Marche Polytechnic University. Pretty sweet, huh?

Red Grapefruit

One study from Israel found that participants who ate a grapefruit with their regular balanced meals for 30 consecutive days decreased their blood lipid levels, while the patients who didn't eat a grapefruit saw no change. And red grapefruit was more effective than white in lowering blood triglycerides, another form of fat in the blood stream that's associated with type 2 diabetes. According to study leader Shela Gorinstein, PhD, chief scientist at the Hebrew University of Jerusalem, the antioxidants in the grapefruits are responsible for their health benefits, adding that the red variety has higher antioxidants than white. Gorinstein says while the fruit and juice are equally beneficial, one fresh grapefruit added to your daily diet is preferred.

Oatmeal

In general, foods that lower cholesterol are usually high in fiber. But it's the soluble fiber in particular that reduces the absorption of cholesterol, says Pam Peeke, MD, assistant professor of medicine at the University of Maryland and author of Body for Life for Women. You want at least 5 to 10 grams of soluble fiber and 30 grams of total fiber a day. One cup of cooked oatmeal will get you about 6 grams of fiber, but add a whole banana to your oatmeal and tack on another 4 grams of fiber. Or add a cup of blueberries for an extra 3 grams.

Walnuts

Speaking of oatmeal toppings, you can also add a handful of walnuts or almonds. Both destroy bad cholesterol with their polyunsaturated fats, but walnuts especially keep your blood vessels healthy, says Peeke. Just keep your serving to about a dozen nuts.

Olive Oil

Look for the extra-virgin variety, which comes less processed and packed with more LDL-lowering antioxidants, says Peeke. About 2 tablespoons a day lowers bad cholesterol, while leaving your HDL undisturbed. Replace any cooking fats like vegetable oil or butter with olive oil to get the heart-healthy benefits.

Fatty Fish

Choose fish high in omegas—try mackerel, trout, herring, sardines, albacore tuna, salmon, and halibut, says Peeke. Replace LDL-boosting saturated fats like red meat with a 3- to 4-ounce serving of fatty fish, two to three times a week. You'll not only eliminate foods that raise bad cholesterol, but you'll lower the fatty compounds called triglycerides, she says.

Plant Sterols and Plant Stanols

Some margarines, orange juices, and yogurt drinks come fortified with plant stanols and sterols. These plant-based chemicals are found naturally in foods and block cholesterol absorption in the gut. Consuming about 1.5 to 2.5 grams a day has been shown to reduce cholesterol by 7 to 10 percent over two to three weeks, says Peeke. But she prefers you get sterols and stanols in whole foods like seeds, olive oil, nuts, and whole grains. If you're eating at least three servings of vegetables and two servings of fruit a day, there's no need to add fortified foods to your diet, she says.

Dark Chocolate

The flavonoids in dark chocolate decrease blood pressure, lower blood sugar levels, and lower cholesterol, says Peeke. Have an ounce of dark chocolate every day, choosing one that is at least 70 percent cacao. "The higher percentage the less sugar, the more antioxidants, and the more anti-inflammatory properties," says Peeke.

Artichokes

Artichokes have one of the highest levels of soluble fiber among all veggie varieties. This type of fiber not only lowers your LDL levels, but it helps keep your GI tract healthy, leaves you feeling full for longer, and keeps your blood sugar levels balanced, says Eugenia Gianos, MD, assistant professor of cardiology at NYU Langone Medical Center. Add one medium artichoke to your diet and you'll get almost 5 grams of soluble fiber and 10 grams of total fiber.

Okra

Okra is high in fiber and protein, and low in fat. "But it also has the mineral magnesium, which may prevent heart disease, diabetes, and high blood pressure," says Gianos. She recommends one cup of okra, which contains about 50 to 70 mg of magnesium. "The daily recommendation is between 300 and 400 mg, which can be obtained by having a variety of vegetables high in magnesium such as broccoli, spinach, and squash."

Flaxseed

Sprinkle a tablespoon onto cereal or mix it into yogurt or smoothies for fiber and healthy fats. "The omega-3s in flaxseed, a type of polyunsaturated fat, improve blood vessel function, decrease inflammation, prevent arrhythmias, and lower triglyceride levels," says Gianos.

Collard Greens

Dark leafy greens, especially collard greens, have been shown to lower cholesterol, says Kate Weiler, author of Real Fit Kitchen, co-founder of DRINKmaple, and certified holistic health coach. "The greens bind to bile acids, which are made from cholesterol, and are excreted through the body," says Weiler. She recommends a serving of leafy greens a day, or 1 cup raw collard greens (1/3 cup cooked)

Edamame

Edamame's balance of good fats, soy protein, and fiber not only lowers bad cholesterol, but it keeps you full and energized, making this snack a good choice for weight loss, says Gianos. By replacing animal protein with soy protein, you're avoiding foods with saturated fat, which has been directly linked to cardiovascular disease. Edamame also contains two forms of polyunsaturated fats, omega-3s and omega-6s. But it's the omega-3s that are associated with the greatest health benefits and reductions in heart disease for their LDL-lowering abilities, says Gianos. One cup of whole edamame will do the trick.

Garlic

Garlic can lower bad cholesterol by preventing the waxy, fat-like substance from building up in arteries, says Weiler. As a bonus, Weiler says garlic has also been known to lower blood pressure. She recommends 1 gram per day, or about 1/5 of a clove.

Source : Fitnessmagazine

What's the Deal with Middle Back Pain?

What's the Deal with Middle Back Pain? - You know your office occupation is a genuine annoyance and that your well used out sleeping pad isn't doing anything for your lower back inconvenience. In any case, center back agony? Yes, it's a thing—and we have the tips you have to settle it.

While it's regularly totally rejected or simply mixed up as upper back torment, center back agony identifies with aggravation encompassing the thoracic locale of the spine. Running from the base of your neck to the base of your rib confine, the thoracic spine doesn't move all that much, clarifies Russel C. Huang, MD, an orthopedic spine specialist with the Hospital for Special Surgery in New York City. 

That is uplifting news for individuals experiencing center back torment. Subsequent to the thoracic spine doesn't twist a remarkable way the upper and lower spine do, its plates aren't liable to the same measure of wear and tear, he says. That implies center back torment doesn't normally start in the spine, regardless comes down to strains in the muscles that backing the spine—particularly in solid boned young ladies.

What's the Deal with Middle Back Pain?

Here are five ways to relieve the pain and to keep it from coming back

1. Perfect your posture.

As with most back pain, poor posture plays a big role in middle back pain, says physical therapist and certified strength and conditioning specialist Tony D'Angelo, PT, CSCS, vice president of clinical operations at Professional Physical Therapy in New York City. When you spend hours sitting at your computer with rounded shoulders, the muscles in your back are forced to work overtime to support your shoulders and neck. "They become so fatigued that when you go to lift a box or work out in the weight room, it's easy for that extra movement to be the straw that breaks the camel's back," he says. No pun intended.

To find correct posture, D'Angelo recommends to sit as tall as you can in your desk chair. Pull your shoulders back as far as they can, then come back a third. That's the sweet spot.

2. Stretch your chest.

Sitting up straight might not be as easy as it sounds. If your back muscles have been perpetually stretched and your shoulders rounded for months or years on end, the muscles in your chest are likely incredibly tight. That forces you into an even more hunched position, and continues the cycle, D'Angelo says.

To relax your chest muscles, try the doorway stretch. Stand in a doorway with your forearms braced against its sides with your upper arms parallel to the floor. Step forward and lean your upper body forward until you feel a gentle stretch in your chest.

3. Work out knots.

Worn-out middle back muscles go hand-in-hand with pain in the deep fascia, the connective tissue that covers each muscle, Huang says. Myofascial release therapies, such as massage and foam rolling the sensitive spots, can help to loosen up the tissue and the underlying muscle, relieving pain.

4. Talk to your doctor.

If at-home therapies aren't relieving your pain, Huang recommends visiting your doctor for a referral to a physician who specializes in back pain. Scoliosis (often—though not always—diagnosed during adolescence) can cause serious pain, particularly in the middle back. Luckily, if scoliosis is responsible for your discomfort, physical therapy is often all that's needed to relieve the pain, he says.

5. Strengthen your back.

You don't want to subject already fatigued muscles to more work. But once you've found some relief through massage, stretching, and the like, strengthening the muscles in your middle back can further help you correct your posture and eliminate pain, D'Angelo says.

The Bad Habit That's Messing with Your Sleep

The Bad Habit That's Messing with Your Sleep - The relationship in the middle of rest and eating regimen is an entangled one. Late news that fiber, sugar, and fat admission can bring about rest issues adds to a developing collection of exploration joining the two.

In a study distributed in the Journal of Clinical Sleep Medicine, analysts observed that weight control plans lower in fiber and higher in immersed fats and sugar are connected to less peaceful, more divided lay down with more successive arousals for the duration of the night. These eating regimens likewise were connected with less time in moderate wave rest, a profoundly remedial period of rest.

An endless loop of rest influencing diet, diet-influencing rest happens: Insufficient rest goads voracity, to some degree by adjusting hormones that manage sentiments of craving and totality. Short on rest, our levels of the craving empowering hormone ghrelin spike, while levels of leptin—a hormone that advances sentiments of totality—d

The Bad Habit That's Messing with Your Sleep

As a result, when you're sleep deprived, you tend to consume more calories than your body needs. In addition to spiking overall appetite, insufficient sleep specifically increases your desire for fatty and sugary foods and also reduces your ability to withstand these food cravings (there's a strong scientific connection between insufficient and poor quality sleep and obesity).

What about the impact of diet on sleep? There's compelling evidence that both what we eat and when we eat influence our bodies' circadian rhythms. You might already know that eating heavily in the evening disrupts normal, restful sleep patterns. Recent research also found that insulin levels, which rise during and after meals and depend on the glycemic values of the foods we consume, may play an important role in resetting the body's circadian "clock." Keeping insulin levels moderate and healthy may contribute to a healthy sleep routine.

Other scientific evidence indicates that heavily processed, high-fat and high-sugar foods contribute to restless, poor-quality sleep as well as to prolonged sleep. Prolonged sleep may sound like a good thing, but it can throw off circadian rhythms and healthy sleep-wake cycles, putting you at risk for sleep disorders including insomnia.

The first step to happier sleep is to recognize that your eating and sleeping routines are inextricably connected. A sleep-friendly diet looks a lot like a healthy diet: full of whole, unprocessed foods, and plentiful in a variety of vegetables, fruits, legumes, whole grains, nuts, and lean proteins. Sleep-promoting foods include those rich in the minerals potassium, calcium, and magnesium and the amino acid tryptophan. And, as the recent study indicates, a high-fiber diet that is also low in sugar and saturated fats may protect you from restless sleep.

The bottom line? Eat healthy during the day, and you'll find yourself counting fewer sheep at night

source : Fitnessmagazine