Saturday, June 30, 2007
Friday, June 29, 2007
Wednesday, June 27, 2007
Tuesday, June 26, 2007
On this day, HIV testing sites and AIDS service providers around the globe will participate in events for National HIV Testing Day. These activities will include health fairs, community education, special events, and extended testing hours.
National HIV Testing Day is critical to the fight against HIV/AIDS because it presents an opportunity for people nationwide to learn their HIV status, and to gain the knowledge they need to take control of their health and their lives. National HIV Testing Day also provides an invaluable opportunity to dispel the myths and stigma associated with HIV testing, and to reach those who have never been tested or who have engaged in high-risk behavior since their last test.
More than one million persons have HIV and many do not even know it. With improved treatment and care, people are now living with HIV/AIDS. However, this life saving treatment never reaches people who do not know they are infected. Knowing your HIV status is the best way to help win the fight against AIDS.
Monday, June 25, 2007
As women embrace the fullness of who they are as individuals, they may find themselves supporting other women, helping others to reach the level of inner comfort and outer freedom that they themselves have found. Among those who are less sure of themselves and their place in the world, it may be more common to criticize other women than to seek their help. But there are things that a woman can only learn from another woman, as there are things about being a man that can only be learned from other men. We all recognize that we have much to learn from each other regardless of gender, but sometimes we could use a supportive role model that gives us a more precise example of what and who we can become. There was a time where women stood together in a bond of sisterhood, women supporting women. It is only natural that the pendulum swings out of balance for a while so that we may have the experience of what we do not want. It is up to women to bring the pendulum back into balance and bring back the sacred sisterhood we yearn for at our core. If we envision a world where women support each other and help each other find their place in an ever-changing world, then we can become the change we want to see. Jealousy, envy, criticism, and judgment are refuges for the insecure. As we help others to become self-assured, we create a world in which all people help each other, regardless of gender. Only women can make the change in how women are seen and understood, not just by other women but by the world at large. The way we speak about each other to other women and to the men in our lives informs everyone to treat us with the respect that all women, and all people, deserve.
Saturday, June 23, 2007
- Suspicious Computer Activity - These days, it's easy to meet men in chat rooms, forums or on instant messenger. Have you seen a suspicious name in your IM window or an unknown chat site in your browser history? A little digging can go a long way. Be careful trying to be a super snooper, though, and give your man space. It's just as easy to meet friends online as it is love interests. Your partner may just be reaching out for other gay people to talk to.
- Sudden Changes in Schedule - Some men may be spontaneous, but most of us keep a set schedule or standard routine in some form or another. This is especially true for day-to-day activities. Has your man's routine suddenly changed without you knowing why? Did his working hours increase or does he have a new gym schedule? Things often change in our lives. In turn, we decide to try and impress our bosses by working overtime or resolve that it's finally time to get into shape. But what raises suspicion is how these changes are communicated to you. Was the decision made without your input? Was there an attempt to include you? Are there any signs of progress?
- Emotional Distance - It's normal for the intensity of your relationship to decrease after you've been together for a while. There may have been a time when you couldn't bare to leave each others' sight and now you both enjoy your time alone. This isn't a sign that he is cheating, only that the relationship is starting to settle into a loving and comfortable phase. Nonetheless, take note of any emotional distancing. Has he stopped listening or laughing? Does he seem distant or spacey, almost as if he's preoccupied? Take note if your partner is there physically, but not quite "there" mentally.
- Less Time Together - Just as the intensity of a relationship dwindles slightly over time, so may the time you spend together. But spending less time with each other shouldn't be confused with spending no time at all. Don't react too swiftly. Who knows, his company may be ready to close on a huge deal and they need him around the clock. Or there may be some other legitimate circumstance that demands his attention. Many huge time commitments like these don't last for long periods of time and make sense. He may be working 14 hour days, but does he also leave home on weekends? Look for the unreasonable and unexplainable time commitments.
- Instinct - Mother always said follow your instincts and this is a time when that motherly voice can come in handy. If your gut tells you that something is wrong or that some other guy has captured your man's attention, then go with it. But take caution with how far you follow these feelings. Ask yourself if they are legitimate concerns or if you yourself are lacking trust.
Thursday, June 21, 2007
Wednesday, June 20, 2007
Tuesday, June 19, 2007
Sunday, June 17, 2007
Saturday, June 16, 2007
I want to be my father’s son.
Just for one day, for once in my life…
I would not stumble over,
Things blocking the path to an open door.
For my one wish, he did not make true.
He left me behind,
And did not leave his light to shine.
But in his heart,
The light I give will not depart.
If it takes forever and a day,
I know that he will come my way.
I am needed but not here,
Only when his path is dark
He can have me near.
So I would hold on to the memories when we first meet;
It was just the beginning,
I know that you love me,
You have shattered my world like a glass
As silence fills my loneliness
But burn with this desire
To tell you that I love;
And wish a happy father’s day.
Friday, June 15, 2007
RATIOS: It's unlikely that you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrate will not be optimal for fat loss. Many people do quite well on extremely low carbohydrate plans and others on more moderate plans. As long as you follow the no more than 55 percent of calories from carbohydrate rule, you'll be at a good starting point.
TIMING: It (the body) doesn't care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought. Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).
CALORIES: It doesn't matter how healthy your nutrition program is, it's important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You'll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats. Sounds like a lot of work? Yes, it is! However, you only have to do a few weeks of hard work. After that, you'll have your personal formula for success.
SLIGHT CALORIC DEFICIT: After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don't want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue). The first week, you may lose 4-6 pounds of water. After the first week, you should only lose about 1.5 pounds per week. The goal is to preserve muscle and make your body a metabolic inferno. If you're not losing up to 1.5 pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then, monitor your progress after one week. You'll probably be right on track.
CONSISTENCY: You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I'm not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves. So, on Sunday for example, you're allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.
WEIGHT TRAIN: At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30-50 additional calories per day. Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight.
CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you're a beginner, then remember to increase gradually. Do this consistently, keep adjusting calories SLIGHTLY (with the help of our nutrition support staff and the specific nutrition program you selected from the site) and change your routine every three to four weeks. You will get a flatter stomach!
Thursday, June 14, 2007
Wednesday, June 13, 2007
Tuesday, June 12, 2007
Sunday, June 10, 2007
Saturday, June 9, 2007
No passed down culture;
No anchor to keep us from floating away.
There is no yesterday
And today is dressed in a designer clothing line
Sold as tomorrow.
We are disconnected. In one way, it is good.
We are able to make our own realities,
We are not locked into a perpetual cycle
Of what has already been.
However, we are locked in different cycles.
The vacuum has been filled.
It has been filled with crap.
Try to break the disconnect;
Stop poking ourselves in the eye.
Why I am I the connect?
Why am I stretch between two growling dogs?
Why can’t the future and past meet?
Why can’t we be of something?
We are lost beings going in random directions
Looking for something meaningful
But just end up at the barstool of life;
Surrounded by corpses.
Why don’t we know that the beautiful things make us?
Why I grind my teeth in anger?
Why do these things make me see that…?
Nothing is anything.
Tell me, is this normal?
Is this human?
Hell, I have no idea.
No one ever admits truth anymore
It pins them down,
They get uncomfortable,
And do something typical.
This is killing me.
This life is so obvious.
Too weak; too easy.
Nothing more than a tamed jalapeno,
Some of the flavor and none of the fire.
Maybe things get lost in translation,
Maybe things should get broken in shipping.
Maybe people get broken on the journey.
Maybe the fun part of life is trying to glue each other back together…
And the cycle goes back to the beginning.
Friday, June 8, 2007
A few simple steps can make a big difference in making your money work harder for you.
Use the work sheets directly below to help you identify your goals. Print them and fill them in.
Without goals, it is difficult to accomplish anything. When you think about your future and what you want to achieve, it is helpful to establish a timeframe.
- Short-term: such as paying off credit card debt, saving for a vacation or buying new clothes.
- Intermediate: such as saving to buy a car.
- Long-term: such as saving for education or for retirement.
Estimate the cost of each goal and the date you want to achieve it. Then figure out how much you need to save each month. Try to set realistic goals and saving requirements.
CREATE A BUDGET. DETERMINE YOUR CURRENT SITUATION. WHERE ARE YOU TODAY?
Now that you have figured out your financial goals, you are ready to create a budget that will help you attain them. Print the budget work sheets below and write in your budget figures. Start by writing down your expenses (under Current Monthly Expenses).
MONTHLY FIXED EXPENSES – start with monthly fixed expenses such as regular savings, housing, groceries, utilities, and car payments. Put these continuing obligations under the heading: Fixed.
Use checking account statements, credit card statements, receipts and other records to help you complete this estimate. Be realistic - it is better to estimate high than low.
Remember that savings is considered an expense even though you keep the money. You work hard. You deserve to keep some of what you earn every month. Savings is the key to meeting your financial goals.
Make estimates for all money spent - regardless of how you pay: cash, check, credit card, debit card, automatic checking account withdrawals or savings through work plans such as retirement packages.
MONTHLY VARIABLE EXPENSES – once you have noted all your fixed expenses, write down your expenses that vary each month such as clothing, vacations, gifts and personal spending money. Put these expenses under the heading: Variable. You might have these expenses every month, but the amount you spend could change.
Get a handle on variable expenses by writing down every expense for a month - even small purchases. Use a small notebook or other informal method to track your spending. This is very important because it is the best way to understand your current spending behavior. Get receipts for all purchases - especially those you make with cash. Record and categorize each transaction. You may be surprised at how much you spend in certain categories.
Use a notebook to write down every purchase you make for one month. This is the best way to understand your current spending behavior.
List your monthly income
Now that you have figured out your expenses, write down your monthly income after all taxes and deductions. Write this under the heading: Monthly Income. Make sure this figure reflects the total take-home pay for your household after all taxes and deductions.
NOW COMPARE EXPENSES TO INCOME – one of the advantages of doing a comparison of expenses to income is that it provides a quick reality check. If you are spending more than you are bringing home every month in income, you have a deficit. If you are spending less than you are bringing home, you have a surplus. In either case, it is time to step back and consider some options.
If you have a deficit: Spending more than you are bringing home, ask yourself:
- Can I spend less in some of my variable expenses?
- How much interest am I paying with credit card and other loans?
- Where did my money go? (Consider writing down everything you spend for a month.
If you have a surplus: Spending less than you are bringing home, ask yourself:
- Am I saving enough to meet my goals?
- Are my spending estimates accurate?
- Have I included all my fixed and variable expenses?
SAVE YOUR WAY TO A MORE SECURE FUTURE
An estimated seventy-five percent of families will experience a major financial setback in any given ten-year period. The economy and the job market are good now, but that could change. It is smart to be prepared for financial thunderstorms.
SAVE EARLY, SAVE OFTEN – a consistent, long-term saving program can help you achieve your goals. It also can help you build a financial safety net. Experts recommend that you save from three to six months worth of living expenses for emergencies.
Savings grow beyond what you contribute because of compound interest. Over time, the value of compound interest works to every saver's advantage.
For example, if you save $75 a month for five years and earn five-percent interest, the $4,500 you contributed would grow to $5,122 because of the compounding interest.
It is easy to figure out how long it will take you to double the money you save. It's called the Rule of 72. You take the interest you are earning on your money and divide that number into 72. The result is roughly the number of years it will take your principal to double.
For example, if you are earning 5 percent on your money, you divide 72 by 5 and you get 14.4. Your principal will double in 14.4 years without further contributions.
Keep in mind, however, that inflation reduces the return on your money.
For example, five percent-interest, adjusted for three-percent inflation, only nets a two-percent real return.
WHAT YOU DON’T SEE, YOU DON’T SPEND – saving means giving up something now, so you will have more in the future. It is not easy deferring or eliminating purchasing things you want today.
It helps to pay yourself first. Take a portion of savings from every paycheck before you pay any bills. Use your company's payroll deduction plan if available. Arrange for a fixed amount to be taken out so that you never see it. What you do not see, you do not spend. You also can direct automatic checking account withdrawals into a savings account or money market.
Join the company's retirement-savings plan. Your contribution avoids current taxes and accumulates tax deferred. In addition, companies sometimes match some of your contributions.
For example, for every dollar you contribute, the company could contribute 25 cents. That would be a 25-percent return on your money.
OTHER SAVING TIPS:
- When you get a raise, save all or most of it.
- Pay off your credit card balances and save the money you're no longer spending on interest.
- Shift credit card balances to a card with a lower interest rate and use the savings to pay off the balance.
- Keep your car a year or two longer. Do routine maintenance and make regular repairs.
- Save the money you would have spent on a new car.
- Stop smoking.
- Take $5 from your wallet everyday and put it in a safe place. That will add up to $1,825 in a year.
- Shop with a list and stick to it.
- Don't buy any new clothes until you've paid off your current wardrobe.
- Eat more meals at home.
- Look for inexpensive entertainment: zoos, museums, parks, walks, biking, library books, concerts, movies and picnics.
- Shop for less expensive insurance.
- Drop subscriptions to publications you don't read.
- Postpone purchases or consider fewer features on the items you plan to purchase.
The less you spend, the more you can save. Moreover, the longer you can consistently save, the faster your savings will grow.
CONSERVE – SPEND SENSIBLY/PAY WISELY
Experts recommend paying with cash whenever possible. This helps you spend less than you otherwise would have spent if you had charged the purchase. You will also avoid credit card interest charges and check-cashing fees.
APPLYING FOR A CREDIT CARD – when you choose to apply for a credit card, shop carefully. There is a wide range of annual fees, interest rates, grace periods for which you do not pay interest, late fee charges, cash advance charges and other fees. Watch out for "teaser" rates that offer low rates initially but increase dramatically soon after.
To get a card with a low interest rate, you will first need to pay down your current debt. Second, let a year go by without applying for any new cards or loans, or accepting a higher credit limit on your current cards. Third, cancel cards you are not currently using. As a rule, limit yourself to two credit cards. Fourth, get a copy of your credit report and check it for accuracy.
CREDIT CARDS – Visa, MasterCard, and Discover are revolving-credit cards. You can charge up to a certain limit and carry most of the balance forward from month to month. Be careful about only paying the minimum amount due. This is a very expensive form of credit because of interest charges. The best rule is to charge only what you can afford to pay off in full every month. Then actually pay the entire balance when you get the bill.
When you are paying down credit card debt, start with the card with the highest interest rate. Pay your bills as quickly as possible.
ATM cards (Automated Teller Machine) are debit cards. They automatically withdraw money from your account.
Some consumers prefer to use debit cards rather than credit cards because debit cards don't incur interest charges.
PAYING OFF DEBT VS. SAVING – if you have credit card or other debt, it usually makes sense to pay off this debt first before contributing to savings. The interest rate you will get on savings is likely to be far less than the amount of credit interest you are paying.
ACT – IMPLEMENT YOUR PLAN/ASSESS/ADJUST
Once you have set goals, estimated your fixed and variable expenses and identified monthly savings targets, it is time to put your plan to work.
Give it some time. Then see how you are doing. Were you able to meet your savings goals? If so, stick with it. If not, look at your variable expenses for opportunity areas to cut back spending and increase savings.
Evaluate your plan every three months and make adjustments as needed. If you are not saving enough to meet your monthly goals, you may need to spend less.
Saving is the key to successful financial plans. Use payroll deductions or automatic transfers to checking, savings or money market accounts. It is easier to save if you never see the money.
Use budget plans for paying utilities if they are available. Use cash for purchases rather than charging if you can.
Enter each check you write in a check register. Balance the account every month. If you use a debit card, enter those amounts in your check register.
SELECT A FINANCIAL INSTITUTION
Creating a safety net is easier if you work with a good financial institution such as a credit union or bank.
Interview employees at several locations; look for people who are willing and able to answer your questions. Be ready to talk about the services and the advice you need.
For example, if it is important to you to conduct transactions face-to-face rather than by Automatic Teller Machines (ATM), ask if the financial institution charges for the services of a person at the counter. If you prefer to use ATMs, make sure they are readily accessible and do not charge transaction fees.
Once you select a financial institution, consider opening a checking account if you do not have one. A checking account can save you fees you may now be paying for cashing your paycheck and paying your bills.
START NOW AND STICK WITH IT. YOU WILL FIND THAT BEING SMART ABOUT MONEY IS WELL WORTH IT.
Thursday, June 7, 2007
CHECK THE LABEL - Here's a rundown on some popular foods that sound diet friendly but is actually loaded with calories, sugar, and fat!
- Granola -- Most brands are loaded with calories and sugar. In fact, granola is one of the most calorie dense cereals on the market. A typical 1/2 cup serving has 220 calories and 17 grams of sugar - that's more than 4 teaspoons of sugar. What's more, most people pour 2-cup portions - that's a whopping 660 calories and 51 grams sugar (12 teaspoons -- yikes!).
- 2% Reduced-Fat Milk -- 2% reduced-fat milk is not that low-fat/low-calorie when you consider that whole milk is 3.3% fat. Breakdown for 1 cup milk:- Whole milk: 150 calories- 2% reduced fat milk: 120 calories- 1% reduced fat milk: 100 calories- Skim milk: 80 calories
- Chicken Caesar Salads -- It's a salad, right? What could be unhealthy? Thanks to excessive dressing, croutons, and cheese, a standard chicken Caesar salad can total 1,130 calories and add more than 90 grams of fat to your diet!
- Dried Fruit -- All fruit is packed with nutrition; however, dried fruit is significantly higher in calories than fresh fruit when you calculate comparable amounts. That is because you are taking out all the moisture leaving a small piece of concentrated sugar (albeit "natural" sugar). Consider this: - 12 small pieces of dried mango = 320 calories. 2 red apples + 15 grapes + 1/2 small cantaloupe = 320 calories
- Yogurt Covered Nuts -- This yogurt snack is strictly food for the soul! It is filled with calories, sugar, fat... and clearly NO active cultures. In fact, 20 yogurt covered nuts = 460 calories, 32 grams fat, 14 grams saturated fat, and 8 teaspoons sugar.
- Banana Chips -- Bananas fried in oil and sugar - over the top! Consider that 1 cup typically provides 300 calories, 20 grams fat, 18 grams saturated fat (that's the artery clogging type), and 19 grams sugar (4.75 teaspoons).
- Trail Mix -- Although packed with healthy nutrients and fiber, traditional trail mix is also loaded with calories that add up quickly. In fact, 1/2 cup typically equals 350 calories (that's the same number of calories as 11 cups of air-popped popcorn).
- Fruit Smoothies -- It's true, fruit smoothies can provide a lot of nutrition, but they pack in the calories as well. One 24-ounce smoothie provides about 450 calories. That's the same amount of calories in 10-12 doughnut holes!
FOODS TO STIMULATE YOU:
1. Celery – while it may not be the first food that comes to mind when it comes to sex, celery can be a fantastic source food for sexual stimulation, as it contains androsterone, an odorless hormone released through perspiration that turns you on. How to enjoy it: Celery is best eaten raw. Wash and cut some, and munch away
2. Raw oysters – this is one of the classic sexy foods. Oysters are high in zinc, which raises sperm and testosterone production. Oysters also contain dopamine, a hormone that increases sexual fun. The experience of shucking a raw oyster is erotic. Try incorporating it into your foreplay -- feed him and have him feed you. The slippery taste sensation and the mere act of shucking it should get you both in the mood. How to enjoy them: Scrub the shells thoroughly to get any dirt/bacteria off. Pry them open and place them on a bed of ice, squeeze some fresh lemon onto them if you like, and then start shucking away.
3. Bananas – bananas contain the bromelain enzyme, which is believed to improve male libido. Additionally, they are good sources of potassium and B vitamins like riboflavin, which increase the body's overall energy levels. How to enjoy them: Place them on a dish in various states of "undress" and have your man slowly eat some for you. Then gobble yours down and get to work.
4. Avocado – the Aztecs called the avocado tree ahuacatl or "testicle tree." While avocados can indeed look like that body part, they contain high levels of folic acid, which helps metabolize proteins, thus giving you more energy. They also contain vitamin B6 (a nutrient that increases male hormone production) and potassium; two elements that help enhance your libido. How to enjoy it: Cut one in half, scoop out the insides with your fingers, and then get your man to lick it off.
5. Almonds (or nuts in general) – almonds are a prime source of essential fatty acids. These are vital as they provide the raw material for a man's healthy production of hormones. Try lighting some almond-scented candles to encourage his mood and snack on some (but not too many) yourself to store up energy for your performance. How to enjoy them: Eat them raw (with no added salt or sweetness). Alternatively, crush some fresh almonds and sprinkle them on your salad to get the energy you need. Onto some fruit, eggs and other things you will not believe...
6. Mangoes, peaches, strawberries – what can be more fun than sinking your teeth into a drippy, sticky-sweet fruit? Probably doing that as a prelude to (or during) sex. All of the above fruits and their shapes, textures and succulence are erotically suggestive and can be fun to use amid foreplay. Try dribbling the juices over your bodies and licking up the residue as an erotic game. It makes a great (and tasty) way to discover each other's bodies. How to enjoy them: Peel the mango, cut the peach and slice up some strawberries, and feed your mate while he is giving you oral sex.
7. Eggs – although not the most sensual of foods, eggs are high in vitamins B6 and B5. These help balance hormone levels and fight stress, two things that are crucial to a healthy libido. Eggs are also a symbol of fertility and rebirth some people will eat raw chicken eggs just prior to sex to increase their libido and maximize energy levels. However, all bird and fish eggs contain B6 and B5. How to enjoy them: Have some caviar and (a bit of) champagne during your fun or gobble down some hard-boiled eggs beforehand.
8. Liver – a good source of glutamine -- a cellular fuel for your immune system -- liver may indeed increase a slowed-down libido. Granted, it is not the sexiest of foods, but if you add it to your basic diet, your body – and your mate -- will thank you for it. How to enjoy it: Try frying liver up in a pan with some onions, spices and olive oil to make the taste more agreeable.
9. Figs – these are high in amino acids, which are believed to increase libido. They can also improve sexual stamina. Furthermore, the shape of a fresh fig and the sweet, juicy taste are two tangible aspects that are highly pleasurable to the human senses. How to enjoy them: Feed him some fresh figs and let the juices run all over while you are both being revved up
10. Garlic – yes, you might need to stock up on some extra breath mints, but it will be worth it. Garlic contains allicin, an ingredient that increases blood flow to the sexual organs. As such, it is a highly effective herb for increasing libido. If the odor just will not work for you, or you cannot stand garlic, you and your mate can always take garlic capsules instead. How to enjoy it: Well, chances are you cannot enjoy garlic and sex simultaneously, so take some capsules and get it over with.
11. Chocolate – chocolate contains theobromine -- an alkaloid -- which is very similar to caffeine. It also contains phenylethylamine, a chemical believed to produce the feeling of "being in love." So when your man talks about how good chocolate makes him feel, there is some science behind it. In addition, dark chocolate has a massive amount of anti-oxidants, which are great for the body in general, as they help maintain the immune system. How to enjoy it: From chocolate bars to chocolate fondue, as long as it is chocolate, you and your mate will be in for a tasty session
HOW TO UNDERSTAND AND USE THE NUTRITION FACTS LABEL
- The Nutrition Facts Panel - An Overview
- The Serving Size
- Calories (and Calories from Fat)
- The Nutrients: How Much?
- Understanding the Footnote
- How the Daily Values (DV) Relate to the %DVs
- The Percent Daily Value (%DV)
- Quick Guide to %DV
- Nutrients With a %DV but No Weight Listed - Spotlight on Calcium
- Nutrients Without a %DV: Trans Fats, Protein, and Sugars
8 WAYS TO SPEED UP YOUR METABOLISM:
1. Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.
2. Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.
3. Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.
4. Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.
5. Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.
6. Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.
7. Chill out - research shows that being very cold can increase metabolism by up to 20 percent.
8. Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).
FOODS THAT MAY BOOST BRAIN POWER:
Your diet affects your ability to think and concentrate. Have you ever wonder what foods may improve your brainpower? The brain needs food to function. It constantly drawson glucose in fluid surrounding your brain cells. Since the brain cannot store glucose, it needs a continuous supply from foods. “This glucose is best obtained by complex carbohydrates such as whole grains, legumes and fresh fruits and vegetables,” says Lona Sandon, a registered dietician at UT Southwestern Medical Center and spokesperson for the American Dietetic Association. Much more research is needed about food and its effect on the brain; however, there is plenty of information available about how to improve our diets to help boost brainpower: Studies show that skipping breakfast reduces school and work performance; try whole-grain toast with a little peanut butter or fruit and a glass of non-fat milk for a healthy breakfast. A healthy mid-afternoon snack – not junk food – ishelpful to maintain glucose levels. Studies show that eating fish once per week can slowage-related mental decline; oily types of fish such as salmon and tuna are a rich source of omega-3 fatty acids. Researchers found that compounds in blueberries, strawberries and spinach could positively affect memory in rats. According to New Scientist magazine: “Studies suggest that boosting dietary intake of choline (found in eggs) may slow age-related memory loss.” Caffeine and sugar produce a quick high that accelerates activity or concentration, but quickly wears off and may leave you feeling even more sluggish. Too much food may cause you to become lethargic and think slowly. Skipping meals and not eating enough food may cause hunger, which can affect concentration. SMART FOODS – according to a recent article in Psychology Today, those brain-boosting foods can be found in your local produce aisle:” Anything brightly colored is brain food loaded with vitamins, minerals and photochemical that maintain brain health and enhance mental performance.” That colorful produce is usually loaded with antioxidants. Antioxidants, which combat damage done by free radicals, are found in foods with vitamin E, vitamin C and beta-carotene: Vitamin E: Eat nuts, seeds, whole grains, vegetable oil and fortified cereals. Vitamin C: Drink citrus juices. Eat citrus fruits, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi and strawberries. Beta-carotene: Eat spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches and grains. Other foods important for brain health include those with B vitamins, iron, zinc, calcium and magnesium: B vitamins: Eat whole grains, avocado and salmon. Iron: Eat lean red meat, cooked beans and peas, dark, leafy vegetables and dried fruits. Drink orange juice with iron to enhance absorption. Zinc: Eat lean meats, shellfish, whole grains, leafy greens and beans. Calcium: Drink non-fat milk. Eat yogurt, cheese, beans, almonds, tofu – and dark, leafy greens. Magnesium: Eat dark, leafy greens such as spinach, soybeans, halibut and navy and black beans. “Eating all these foods within a balanced diet will keep your brain functioning optimally,” says Sandon. “One serving of fish is not going to make you brilliant; it’s what you eat every day throughout your life that makes an impact!”
THE ABC's OF EATING: