How To Cheat the Hunger? 20 simple but effective ways

People say: hunger is not a lady. But if it does not fly away, we are well able to help it. For this to your attention the 20 easiest ways.

1. Drink, drink and more drink
Cheat your stomach with fluid. Drink a glass of mineral water with a slice of lemon, tomato juice or a cup of green tea. The liquid will fill your empty stomach and blunt the feeling of hunger.

2. Eat in silence
Recent studies have proven that when we eat with music, or when watching TV, we are keen and eat more. In addition, we hardly resist the temptation to eat something sweet or fatty.

3. Take a hot bath
It reduces the appetite, relaxes. Increased sweating at the same time helps to get rid of the excess body's excess liquids.

4. Do sports
If you feel that hunger has become unendurable, make a small charge. Exercising distracts you from intrusive thoughts to get to the refrigerator, and burn a few extra calories. In addition, immediately after exercise the appetite is reduced. But do not overdose with the sports, because perhaps then it would be hard to fall asleep.

5. Pay attention to color
It has long been proved that the blue color helps to reduce the appetite. And red, orange and yellow, on the contrary, wakes it up. Therefore, on the special dinner, we recommend that you always wear a blue dress. It is useful to bring home a blue tablecloth and cobalt blue set!

6. Inhale
Aromatherapy can help to temper the appetite. As soon as you feel an urge to unscheduled reception of food, smell a grapefruit rind, light aromatic candles or hold to nose a bottle with any aromatic oil or perfume. Particularly effective are the floral and fruit aromas. Hunger and olfactory centers are close by, so smells help to "hide"the feeling of hunger for a little time.

7. Remind yourself the childhood
Buy a set of children dishes. Eating a lot with a little spoon from small dishes just does not work. So you gradually accustom yourselves to small children portions.The main - not to run for the second portion!

8.Pamper yourselves
Immediately after dinner pamper yourself with a light dessert, such as fruits, lean yogurt, a small piece of dark chocolate. This will lift your mood, and the aftertaste appeared after it helps in dealing with your appetite.

9. Listen to yourself
Listen to the signals of your body: eat when experiencing feelings of hunger and stop as soon as it dissapears. If there is no feelings of hunger, do not go to dinner for company or because it's dinner time.

10. Do not eat additives
During the last meal ever, do not add to a dish of spices and spices, as they increase the appetite, heighten the sense of hunger, even after you ate.

11. Enjoy eating
There is no need to punish yourself, starve and eat the unpalatable food. Leave in your diet a little bit of sweets and fried fatty meat if you like it. Just tell yourself that you have so very little and only once a week. Find tasty recipes and good food - all kinds of seafood and salads with olive oil. Enjoy their cooking.

12. Out of sight
Never hold in a conspicuous place the high-calorie products. It would be better if on the most accessible places you put fruit or vegetables, in fact, if you do not resist them, it would not be so terrible.

13. Have more walk
According to Scottish researchers, walking in the fresh air before a meal reduces the feeling of hunger. The reason is in the saturation with oxygen. If you can not walk, do a few deep breaths and exhale.

14. Sleep enough
U.S. scientists for 15 years, watched the 68 000 patients and found that those who sleep 5-6 hours a day, are more prone to obesity than those who sleep 7-8 hours. Therefore, if you want to lose weight, go to bed early and avoid too heavy dinners. The active phase of digestion prevents the quiet sleep.

15. Think of the steps
Buy a device measuring the number of steps per day (they are built into some models of phones and watches) and write down how many steps you have done for the day. Your goal - to reach a level of 10 000 steps a day, unless, of course, you are not doing active sports.

16.Have a walk before going to bed
This distract you from serious thinking about food. However, fresh air can enhance the appetite. Therefore, choose the time to walk so that after it you could just go to bed.

17. Chew, but not food
Chew some gum. Better if it is without sugar and fruit. The chewing reflex and sweetness in the mouth will cheat your appetite.

18. Smell apple, banana or mint
American dietitians conducted a study on the relationship of aromas and appetite, and found that those who sniff before eating apples, bananas or mint, ultimately eat less and, consequently, it is easier to droppthe excess weight. In testing took part 3000 people.

19. Clean the teeth
Dinner is finished? Immediately go to the bathroom and brush your teeth. Then you do not want to once again have a bite before going to bed. It should work conditioned: after cleaning the teeth, we do not eat.

20. Visualizes
Clearly provide a beautiful and slender, very charming and attractive. Will this woman load up at night? If you have imagination «tight» look in a glossy magazine. The real images of slim beauties certainly will take your appetite.

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Healthy Eating Tips For a Healthier Lifestyle

Everyone is talking about eating right and maintaining a healthy lifestyle. There are shows dedicated to watching your weight and exercising. While these shows are extremely helpful with providing the healthy eating tips you need in order to live a healthier lifestyle, not all of them are living in reality. When you are working 50 to 60 hours a week, and trying to run a household, most of the tips just do not seem like they would fit into your daily schedule. Most of the tips they provide just seem like overkill. They feel more like additional work than effective tips.
The mistake that most people make is they try to introduce all of these healthy eating tips at the same time. When you are trying to make a lifestyle change, you need to take it one step at a time. This will ultimately increase your rate of success. When it comes to healthy eating tips, some will be easier to follow than others. Any healthy lifestyle tips that involve making drastic changes should be incorporated slowly over a certain amount of time. This will allow you to make both the mental and physical change slowly.

• The most valuable tip is that anything in excessive is not good of the body. If you make extreme changes, like eating drastically less, you body will react negatively.
• It is not always about counting the calories as much as it is about counting the nutritional value.
• Make sure that each meal you eat contains a variety of different food types. You want to make sure that your meal includes protein rich food, fruits and vegetables, and some carbohydrates.
• You need to eat every three to four hours. Eating smaller meals, more frequent meals is better than eating one large meal a day.
• Make sure you adequately drink enough water throughout the day. You need to make sure that your body stays hydrated.
• You want to eat fewer calories that are higher in fiber than meals that are just high in calories.

The most important fact that you need to keep in mind is that the body needs more than exercise in order to become healthier. Good eating habits are also a necessity. Once you incorporate a few of these tips you will feel better than you have in years.

Jamie West has been writing about nutrition for over a year. Please check out her new site reviewing products. The latest product review is based on the wood coat tree.

Article Source: http://EzineArticles.com/?expert=Jamie_West

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8 Embarrassing Sleep Secrets

If you're confiding in a friend about sleep problems, the conversation might turn to topics like not getting enough rest or tossing and turning at night. But what about things your body does during sleep - like drooling, snoring, bedwetting, or passing gas - that you might be embarrassed to talk about by the light of day?

For example, take Kindra Hall, vice president of sales at a network marketing firm in Phoenix. She admits that drooling excessively while sleeping is a major source of embarrassment, especially when she's been caught in the act. Soaked bed pillows and stained throw pillows are constant reminders of her humiliating habit.

"I'm very conscious about saliva control," Hall tells WebMD via email, "but as soon as my eyes are closed and I enter dreamland, all bets are off."

You might not even be aware of your sleeping habits -- until your bed partner clues you in. Sometimes, these behaviors are a part of the natural sleep process. Other times, what you might consider a nuisance -- like snoring -- could be a sign of an underlying sleep problem.

"It's important for people to realize what is a normal phenomenon versus something that needs further evaluation," says William Kohler, MD, medical director of Florida Sleep Institute in Spring Hill, Fla.

Here is the lowdown on your nighttime habits - why they happen and when they could be a sign of something more serious.

Habit #1: Snoring

An estimated 37 million American adults snore on a regular basis, according to the National Sleep Foundation.

Snoring is caused by airway narrowing and tissue vibrations in the nasal passages and throat. Snoring can be associated with colds and allergies, but can also be a sign of a more serious problem, like obstructive sleep apnea.

"It's not really the loudness [that's concerning], it's whether the obstruction that's causing snoring is also causing respiratory impairment at night," Kohler says.

The verdict: Snoring is a common problem, but if you suspect that it's disrupting your sleep, you should get a medical evaluation.

Habit #2: Drooling

Drooling in your sleep can be a normal phenomenon or it can occur in medical conditions that increase salivation, Kohler says. If you drool regularly, you may want to find out if you are at risk for a blocked airway at night or sleep apnea. The verdict: Drooling can be normal, but it can also be associated with other medical conditions.

Habit #3: Sleepwalking

"The odd things that happen in the night that get people's attention tend to be things that are scary or potentially dangerous, like complicated episodes of sleepwalking," says Helene Emsellem, MD, medical director of the Center for Sleep & Wake Disorders in Chevy Chase, Md.

"We should be paralyzed while we're in the dream phase of sleep. If there's a failure of the normal paralysis that protects us from acting out our dreams, then we can potentially be dangerous and inadvertently hurt ourselves or a bed partner," Emsellem says.

In extreme cases, someone might go into the kitchen, turn on the stove, and forget to turn it off without any memory of the incident.

The verdict: If you're acting out complex behaviors during sleep, it's time to see a doctor to figure out what's going on.

Habit #4: Talking in Your Sleep

Talking in your sleep, whether it sounds like a conversation or just mumbling, is usually harmless by itself. But screaming and yelling with intense fear are associated with night terrors, which are more common in children than adults. They occur during REM sleep, so you will not remember it in the morning. The verdict: Don't lose sleep over talking in your sleep.

Habit #5: Bedwetting

Bedwetting is embarrassing and distressing, but a once-in-a-blue-moon episode is not particularly concerning, especially if you're dreaming about going to the bathroom, Emsellem says.

However, repeated bedwetting could indicate a problem, such as nocturnal seizures. Bowel movements during sleep are unusual, Emsellem says, so one instance should merit a visit to the doctor.

The verdict: You can write off one bedwetting episode, but you should see a doctor if you have repeat performances.

Habit #6: Nocturnal Orgasms

Nocturnal orgasms, sometimes referred to as wet dreams, can occur on a regular basis for men and women, typically during REM sleep. That's a normal phenomenon that occurs throughout our life, Kohler says. The Verdict: Completely natural.

Habit #7: Flatulence

Passing gas can occur during sleep, but most people aren't aware of it. "It depends a lot on the GI tract and what you're eating," Kohler says. "There's nothing pathologic, but it can be embarrassing if your partner tells you about it." The verdict: Examine your diet if you're gassing up the entire room.

Habit #8: Twitching

When you're nodding off, you may experience a release phenomenon known as a hypnic jerk. Your body may twitch, or you may experience a visual or audio component like seeing flashing lights or hearing a popping sound. The verdict: Hypnic jerks are generally benign.

Time to Seek Help?

"For so many years, we've ignored sleep as being an important part of health," Kohler says. "We talk about nutrition, weight gain, weight loss, and exercise. Sleep is extremely important to our functioning. We need to be aware that both quality and quantity is important."

People also need to be aware of what they're doing while they're sleeping. So stick to this basic rule of thumb: If you're having a persistent problem that is disturbing to you or your bed partner, get it checked out.

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The role of sugar and salt in a healthy diet

Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

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Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.

• You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
• Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

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Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

• Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
• Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
• Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
• Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
• Limit cholesterol to 300 mg per day, less if you have diabetes.
  

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Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

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Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

• A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
• Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

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Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

• Helping you feel fuller faster and longer, which can help prevent overeating.
• Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
• Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.

1. Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.
2. Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

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Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

• Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
• Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

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Tips for a Healthy Diet and Better Nutrition

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
  

need full Artical http://www.helpguide.org/life/healthy_eating_diet.htm

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How to Improve Your Sense of Smell

There are many reasons you may wish to improve your sense of smell. For one thing, it's closely linked to your sense of taste. Try tasting food with your nose pinched! And in general, being able to smell the subtleties in the scent of a flower, or someone's skin, or autumn leaves, can offer a deeper dimension of enjoyment. Plus, did you know that the average human nose can detect nearly 10,000 distinct scents?

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How to Be Healthy

As a student, heard a lot about health! Many people do not care about their health and are busy working and are taking calories in excess.The rate of obesity has risen due to the intake of sweets,chocolate and many food containing loads of fats. We also fail to exercise for the right amount of time which can add to excess fat. There are many ways to improve health that we need to accomplish every day besides good diet and exercise, and this article gives a good start.

(1)To be in good physical health, good mental health is important as well. It is important to have good self image, and to be proud of who you are. Recognize and remember that we all have flaws, but at the same time, embrace how special you are and love yourself flaws and all

(2)To start out, hygeine is very important. In order so your body doesnt build up with dirt and oil, daily showers are essential. Brushing your teeth twice a day gives a nice smile, and it keeps your body healthy from gum diseases such as gingivitus.

(3)Eat right. This means not to much and not to little. Eat when you are hungry and stop when you are full. Three meals a day and a few healthy snacks here and there are key to a balanced, healthy diet. Skipping out on that daily Coke can actually do wonders to your body without the excess calories. Instead try taking the healthier choice of water or milk. Shedding pounds can make all the difference in your health, but not to the point of starvation. Do NOT go on crash diets. It is proven that these will actually make you gain weight when you start eating regularly again.

(4)It is extremely important that you get a sufficient amount of rest. The average amount of hours of sleep you should get is 8 hours. Sleeping is a time for your body to recooperate and take a break, so this is very important. To get into your sleeping mode, take a shower or something to get comfortable and then relax and let go of all of your stress.

(5)You should get at LEAST 30 minutes of exercise per day. You don't need a fancy gym membership or the newest machines to acheive good fitness. Start in your own home. Stretch when you have time, run up and down the stairs, walk to your destination when appropriate, and park your car farther away from the stores you go to. An easy way to get fit is to run around your block or neighborhood a couple times. If you start to feel dizzy or nauseous though, stop what you are doing, because this may be a sign that you are over exerting yourself!

(6)Stay hydrated and take care of your skin! The sun can do terrible damage to your skin such as burning it (sunburn), or giving you skin cancer. Carry water with you to keep yourself hydrated, and put on sunscreen while going out in the sun for long measures of time.

(7)Lots of people are trying to lose weight and don't realise that some people are trying to gain weight. Do not gain weight by eating junk food, because fat will build up the your arteries. Get the fat and calories to gain weight from healthy food.

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10 Food Rules for Pain Patients

The fibro-food connection

Fibromyalgia is notoriously difficult to treat. Medication tends to reduce muscle pain, fatigue, and other symptoms of the chronic condition by just 30% to 50%. As a result, many patients turn to diet and lifestyle changes for added relief.

Learning which foods to avoid is a good place to start, since fibro patients often have food sensitivities that may not show up in food allergy tests. In one survey, 42% reported that certain foods made their pain and stiffness worse.

How does food affect pain?

Experts believe that oversensitive nerve cells in the spinal cord and brain may be involved in the way fibro patients process pain. Certain foods may trigger the release of neurotransmitters that heighten this sensitivity, says Daniel Arkfeld, MD, a rheumatologist at the University of Southern California's Keck School of Medicine.

Although the research on diet and fibromyalgia is limited, experts suggest that the following 10 healthy eating rules can’t hurt, and may help people dealing with chronic pain.

Eat more fresh foods

Roughly half of fibro patients also suffer from irritable bowel syndrome (IBS). Eating a diet of fresh foods, devoid of preservatives and additives, may ease fibro symptoms associated with IBS, says Dr. Arkfeld. "Foods that irritate your bowel will trigger the body to send a message to the brain that signals fibromyalgia symptoms," he explains.

Whenever possible, it’s also a good idea to buy organic food. “Some patients do better avoiding pesticides and chemicals,” says Dr. Arkfeld.

Don't OD on caffeine

Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often accompanied by unrestful sleep and fatigue. Fibro patients may try to ease fatigue with stimulants like caffeine, but they may end up doing more harm than good in the long run.

“Caffeine is a loan shark for energy. We recommend not using a lot,” says Kent Holtorf, MD, founding medical director of the Fibromyalgia and Fatigue Centers, which are located across the country.

Steer clear of some veggies

"For joint pains, a lot of people say avoid nightshade vegetables," says Dr. Arkfeld. Normally, veggies are low-cal, healthy options, but the nightshade variety—including tomatoes, potatoes, and eggplants—are believed to aggravate arthritis and pain in some people.

"The thought is that they have components that are neurotoxins," says Dr. Holtorf. "For a small percentage of patients, cutting them out makes a dramatic difference."

Get plenty of omega-3s

Omega-3 fatty acids, found in salmon and a variety of fish, have been touted as a heart-healthy food, and they may help with pain as well. "The fatty acids are great," says Dr. Holtorf. "They reduce the inflammation and help brain function."

A 2006 survey of arthritis patients found that daily fish oil supplements reduced pain symptoms in 60% of the patients. Omega-3s have not, however, been tested on fibromyalgia patients specifically.

Easy on the yeast

Yeast, along with its partner in crime, gluten, can be found in a variety of baked goods. Consuming yeast may contribute to the growth of yeast fungus in the body, which can add to pain, says Dr. Holtorf.

Fibromyalgia patients may also be more prone to gluten sensitivities. "Celiac disease is seen in a subset of patients. Avoiding [yeast and gluten] can help some patients improve," says Dr. Arkfeld.







Don't eat too much dairy

Some degree of lactose intolerance affects about 70% of adults worldwide, so it's not surprising that many fibromyalgia patients have trouble digesting dairy products.

In a 1998 study, researchers tested whether blood samples taken from 40 fibromyalgia patients reacted to substances found in various foods; the blood of 25% of the subjects demonstrated an immune response to cow dairy products.

Fibro patients on vegan diets have also seen their symptoms improve.

Cut back on carbs

"If I had to choose one particular diet for fibromyalgia patients, I would choose a low-carb, low-sugar diet," says Dr. Holtorf.

"About 90% of fibromyalgia patients have low adrenal functioning," he adds, which affects the metabolism of carbohydrates and may lead to hypoglycemia. These people crave sugar, but they also experience the crash that follows the initial energy high. "If you're hypoglycemic, you want to keep that sugar level as stable as possible. Try carbs with a mix of protein and fat," says Dr. Arkfeld.

Ease up on aspartame

"Getting off [aspartame] can make some pain patients feel much better," says Dr. Holtorf. The artificial sweetener found in diet sodas and many sugar-free sweets is part of a chemical group called excitotoxins, which activate neurons that can increase sensitivity to pain. Though aspartame isn’t dangerous to healthy people when consumed in moderation, it may heighten fibro patients' sensitivity to pain.

Some artificial sweeteners, most notably sorbitol and xylitol, can trigger IBS as well.

Avoid additives

Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG—a high-sodium flavor enhancer often added to fast food, Chinese food, and processed packaged foods—is a an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in spinal fluid have been shown to correlate with pain levels in fibromyalgia patients.

A 1995 report commissioned by the U.S. Food and Drug Administration stated that MSG may cause short-term reactions such as headaches, and a 2007 animal study in the journal Pain suggested that increases in glutamate in muscles may contribute to pain sensitivity.

Say no to junk food

The National Fibromyalgia Research Association recommends limiting or eliminating refined sugar, caffeine, fried foods, and highly processed foods—in other words, most fast food, candy, and vending-machine products. In addition to contributing to weight gain, these foods may irritate muscles, disrupt sleep, and compromise the immune system.

Experimenting with an elimination diet and cutting the foods in this slideshow out completely for several weeks—either one at a time or all at once—may help you decide whether they affect your fibromyalgia symptoms.

FROM in.com

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6 Ways to Change How You Eat - Forever

Avoid foods you see advertised on television. Food marketers are ingenious at turning criticisms of their products—and rules like these—into new ways to sell slightly different versions of the same processed foods: They simply reformulate (to be low-fat, have no HFCS [high fructose corn syrup] or trans fats, or to contain fewer ingredients) and then boast about their implied healthfulness, whether the boast is meaningful or not.

The best way to escape these marketing ploys is to tune out the marketing itself, by refusing to buy heavily promoted foods. Only the biggest food manufacturers can afford to advertise their products on television: More than two thirds of food advertising is spent promoting processed foods (and alcohol), so if you avoid products with big ad budgets, you’ll automatically be avoiding edible foodlike substances. As for the 5 percent of food ads that promote whole foods (the prune or walnut growers or the beef ranchers), common sense will, one hopes, keep you from tarring them with the same brush. These are the exceptions that prove the rule.

If it came from a plant, eat it; if it was made in a plant [a factory], don’t.

Don’t eat breakfast cereals that change the color of the milk. Such cereals are highly processed and full of refined carbohydrates as well as chemical additives.

Eat all the junk food you want as long as you cook it yourself. There is nothing wrong with eating sweets, fried foods, pastries, even drinking soda every now and then, but food manufacturers have made eating these formerly expensive and hard-to-make treats so cheap and easy that we’re eating them every day. The french fry did not become America’s most popular vegetable until the industry took over the jobs of washing, peeling, cutting, and frying the potatoes—and cleaning up the mess. If you made all the french fries you ate, you would eat them much less often, if only because they’re so much work. The same holds true for fried chicken, chips, cakes, pies, and ice cream. Enjoy these treats as often as you’re willing to prepare them—chances are good it won’t be every day.

Eat when you are hungry, not when you are bored. For many of us, eating has surprisingly little to do with hunger. We eat out of boredom, for entertainment, to comfort or reward ourselves. Try to be aware of why you’re eating, and ask yourself if you’re really hungry—before you eat and then again along the way. (One old wives’ test: If you’re not hungry enough to eat an apple, then you’re not hungry.) Food is a costly antidepressant.

Do all your eating at a table. No, a desk is not a table. If we eat while we’re working, or while watching TV or driving, we eat mindlessly—and as a result eat a lot more than we would if we were eating at a table, paying attention to what we’re doing. This phenomenon can be tested (and put to good use): Place a child in front of a television set and put a bowl of fresh vegetables in front of him or her. The child will eat everything in the bowl, often even vegetables that he or she doesn’t ordinarily touch, without noticing what’s going on. Which suggests an exception to the rule: When eating somewhere other than at a table, stick to fruits and vegetables.

Michael Pollan from shine

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Facial Fitness Exercises

Being beautiful on the outside is all about keeping the face young and looking healthy. We know that the absence of wrinkles and sags, as well as having taut, toned, smooth and glowing skin are the signs of youthful and healthy beauty. Some go through so much just to maintain the vigor and agelessness of their faces, so much that they would spend a fortune on face lifts and other procedures that would keep them looking as close to 18 years old as possible.

There is, however, an inexpensive way of retaining youthful beauty, and that is through observing a regular facial fitness routine - that is, exercising the muscles of your face. The idea behind facial fitness is similar to the principle of doing a body workout: by exercising, you build up the muscles of your body and keep them toned and firm.
In case of the face, by exercising the facial muscles regularly, the muscles will be lifted enough to remove the sags, and the skin - sunny glow will be smoothened enough to remove the wrinkles. The blood circulation to the face will also increase with facial exercises, enabling the tissues of the face to repair themselves more quickly.

Maintaining a regular facial fitness routine is easy. It only takes a few minutes of your time and it can be done while watching television or waiting for the stoplight to turn green when driving. Here are a few sample exercises for different areas of the face.

Forehead. This will smooth down the wrinkles of the forehead. Place your fingers just above your brow. Then, with your fingers, pull the skin down. At the same time, try to raise your eyebrows. Repeat this ten times.

Eyelids. To deal with crows' feet at the corners of the eyes, put the thumbs at the corners of the eyes and then shut your eyes tightly. Then, with your thumbs, pull at the skin towards the forehead. Repeat this ten times.

For sagging eyelids, hold your index fingers close to the brow bone. Afterwards, raise your eyebrows. At the same time, try to close your eyes. Again, repeat this ten times.

Cheeks. Form an 'O' with your lips and try to push them forward as fast as you can. Then release the 'O' and smile as widely as you can. Repeat ten times.

Lips. Push your lips outward in a pout as far as you can, then smile. Or you can suck on your finger as hard as you can. Once again, repeat ten times.

Neck. Arch your neck backward and place your hand on your neck just under the chin. After that, let your hand slide downward and push at your collarbone. An alternative to this one would be to push your lower lip outward as far as you can and tilt your chin up toward the ceiling, resting the hand against the collarbone as you are doing so.

Chin. Push your lower lip upward as high as you can. You can also press your thumb on the bone just under your chin and then push your tongue against your lower gums as if it is trying to meet your thumb. Another thing you can do is to tilt your chin up and massage the flesh under it with your thumb with strokes directed towards your neck. These exercises will take care of the double chin.

Just like in total body workouts, facial fitness exercises take time. However, if you truly want to see results on your face, try doing this once or twice a day, five times a week. You will be able to see changes in around a month or two.

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Children's Health: 5 Ways Parents Can Help Children Lead Healthier Lifestyles

Believe it or not, you impart a legacy of health to your children that goes well beyond the genes you give them. You also pass along health beliefs and model health-related choices.

Here are 5 tips that will set your kids up on a path towards a healthy life.

1. Instill a sense of wonder about the body.

Many adults fear and distrust their bodies. They believe that the body is fragile, and illness is just around the corner. The myth that you will catch a cold if you go outside without a coat persists. Your kids are listening when you look in the mirror and say to no one in particular,

The truth is your body is the most miraculous mechanical system on the planet. Cuts heal without a single thought or action on your part. Your immune system is your own personal homeland security system, protecting you from bacterial and viral terrorists. Yes, illness is part of the human condition. And we have powerful treatments that add to your bodys own ability to heal. Look at your bodys ability to battle illnesses, such as the common cold. This alone offers concrete evidence of your bodys resiliency.

Comment on your childs amazing body. Wow, that cut healed in no time! or You have such strong fast legs or Look at what your hands have been able to draw. Remind your child how great it is to have eyes and kidneys and hearts that work so well.

2. Become a student of the human body with your child.

Your kids will come to you with questions about how their bodies work. It can be uncomfortable for both you and your child when you dont have the answers. This discomfort can teach children that they should avoid questions about how their bodies work, which may, in part, explain why parents themselves are reluctant to ask doctors embarrassing questions.

Remember, no one has all the answers. Thats why your doctor participates in continuing medical education. Your child can remind you of the joy of discovery. Together you can look for answers. I mentioned to my son that bones make blood and he asked, What about creatures with exoskeletons? I said, What an interesting question. Lets get on the Internet and see what we can find out. Have a child-appropriate book about the body available and learn and use anatomically correct words. Maybe you can have a family contest to come up with the coolest medical term.

3. Teach your kids to listen to their bodies.

Often it feels as if adults are rewarded for ignoring or overcoming the signals from their bodies. The hero who comes to work with the flu or the mom who ignores her need for food or sleep. Health is maintained when you know the signals that suggest your body is out of balance and respond in a timely manner when your body indicates it needs something.

Help your kids identify when they are cold or hungry or tired. You can say even to an infant, You look hot, so I am taking off the blanket. Give your child some experience regulating his external environment like taking on and off sweaters. Educate your children that pain is there to keep them safe. Say, Owies are no fun, but theyre there to keep you from burning yourself on the stove or cutting yourself with a knife. Thats how your body reminds you to be careful.

4. Model healthy eating habits.

Childhood obesity is a growing problem. Talk with your kids about good food choices and bad ones. Encourage them to ask themselves, What kind of food is my body hungry for right now? and Am I full? even if theres still food on the plate. Pay attention to see if your child is a grazer or a 3-squares-a-day kid and set an eating schedule that reflects their style. Decide whether its OK to indulge in unhealthy food choices now and then. When I inquired about the nutritional value of my sons snack of donuts, he said, health food for the soul!

5. Reward health rather than illness.

Some of my best childhood memories come from times when I was sick. In an effort to ease my pain, my mother unwittingly rewarded illness by lavishing attention on me, delivering endless bowls of ice cream and playing games with me. Who wouldt want to be sick!

Instead, lavish attention on your kids when theyre well. While you dont want to punish your kids for being sick, consider which privileges of health should be withdrawn during sick days.

When you instill in your children a sense of pride, wonder and respect for their bodies, you have given them the foundation of health.

Have you ever left your doctor's office with unanswered questions? Been embarrassed to talk with your doctor about a health issue concerning your child? If so, you're not alone. Vicki Rackner MD is a board-certified surgeon who helps people get the health care they want, need and deserve. Sign up for Dr. Vicki's free monthly newsletter at and get tips that will put you incharge of your health care.

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4 Reasons More Recess Helps Kids Do Better in School

There's one thing that's almost guaranteed to make your child do better in school: more recess. Not only do children do better academically if they get outside to play, but they have fewer behavior problems. That's the word from none other than the principals of America, who know all there is to know about bad behavior at school.

I write this having just returned from a stint as recess volunteer at my daughter's elementary school, where I zipped up coats, told a half-dozen first-grade boys they needed to split up for five minutes because I was tired of seeing them try to rip each other's arms off, and talked with another young lad who was heartbroken because the girl of his dreams refused to play with him. Despite this, the playground was a happy scene, with children running, shouting, throwing balls, and generally being rowdy on a sunny winter's day.

Recess has almost disappeared from the curriculum at many schools, edged out by more math and reading work as schools push to raise scores on standardized tests. One in four elementary schools no longer provides daily recess for all grades. But a growing body of research, including a 2009 study of 11,000 third graders published in Pediatrics, shows that adding more play to the day, not less, improves the likelihood of better test scores and behavior.

The latest news supporting recess comes from a survey of 1,951 principals or deputy, assistant, or vice principals polled by the Robert Wood Johnson Foundation. It found that:

• Recess has a positive impact on academic achievement.
• Student listen better after recess and are more focused in class.
• Recess has a beneficial effect on children's social development.
• Recess improves children's well-being overall.

The news wasn't all good. The principals said most of their discipline problems happened during a recess or lunch break and said that they would like to have more staff to monitor the playground, better equipment, and training in playground management. Sounds like a great to-do list for the PTA. I'd throw in how great it would be to see more dads helping out with recess. I rarely see men on the playground when I volunteer, and it would be a wonderful time for dads and sons to play sports, roughhouse, or be goofy together. "There's really nothing wrong with recess that can't be fixed by what's right with recess," says Jill Vialet, founder of Playworks. Vialet's organization, which trains children in constructive recess activities in 10 cities, is a sponsor of the new study.

Check out this list of 10 ways that play will make your children (and you) happier and healthier, including the fact that rough-and-tumble play teaches children how to cooperate and play fair. Turns out those boys who were scuffling on the playground today were learning good things!

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Key components of Mediterranean diet that keep heart healthy

Washington, Feb 12: It is known that eating a Mediterranean diet similar to Italians or Greeks is beneficial for the heart. Now, the February issue of Mayo Clinic Women's HealthSource has covered key components of this diet as well as reasons why this approach is known as a heart-healthy eating plan.

Key components include:

1. Eating generous amounts of fruits and vegetables and whole grains. In most Mediterranean countries, fruits and vegetables are part of every meal. They are naturally low in fat and sodium and have no cholesterol. Many are loaded with antioxidants, which may help prevent cholesterol buildup in the arteries.

2. Breads, pastas and rice are typically made from whole grains instead of grains that have been refined and lost some nutritional value. Whole grains provide an excellent source of fiber and contain a variety of vitamins and minerals. Certain types of dietary fiber also can help reduce blood cholesterol levels and may lower the overall risk of heart disease.

3. Getting most fats from healthy sources. Olive oil is the primary fat used in Mediterranean cooking. This type of monounsaturated fat can help reduce low-density lipoprotein (LDL, or "bad") cholesterol levels when used in place of unhealthy saturated fats or trans fats. Other healthy fats in the Mediterranean diet include polyunsaturated fats and omega-3 fatty acids, which can be found in vegetable oils, nuts and fish.

4. Consuming very little red meat and eating generous amounts of legumes. Red meat isn't a big part of the Mediterranean diet. Legumes, a class of vegetables that includes beans, peas and lentils-offer a source of protein that's typically low in fat and contains no cholesterol.

5. Drink wine, in moderation. Some research has shown that a light intake of alcohol is associated with a reduced risk of heart disease. In the Mediterranean, the alcoholic beverage consumed most is wine, which may offer slightly greater heart health benefits than other forms of alcohol. For women (and men over age 65), the recommendation is no more than one glass, or 5 ounces, of wine daily. For men under age 65, it's no more than two glasses, or 10 ounces, daily.

6. Other aspects of the Mediterranean diet include dining on fish or shellfish as least twice a week; lesser amounts of dairy products, such as cheese and yogurt; incorporating small portions of nuts and seeds daily; eating sweets only on occasion; using herbs and spices instead of salt to flavour food; getting plenty of physical activity; and eating meals with family and friends.

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Chemicals in food 'can lead to obesity'

Washington, Feb 12: Certain toxins found in common food can make you fat, says an expert.
According to Stephen Perrine, author of "New American Diet," there are all sorts of chemicals in foods, pesticides, growth hormones, antibiotics, and plastic pollutants, to name a few.

He says they are not only bad for the environment, but can also harm human bodies.

The chemicals that disrupt the function of our hormonal system are called obesogens, reports CBS News.

Obesogens can cause heart disease, diabetes, obesity, and high cholesterol.

These chemicals can be found in many of the most popular foods we eat and enter our body through a variety of sources: natural compounds found in soy products, artificial hormones fed to the animals we consume, plastic pollutants in some food packaging, chemicals added to processed foods, and pesticides sprayed on our produce.

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Just a single espresso a day 'can damage heart'

London, Feb 12 : A single espresso every day can have damaging effect on your heart, claims a new study.The study, published in the European Journal of Clinical Nutrition, found that one cup of the caffeine-rich beverage was enough to reduce blood flow to the heart by 22 per cent within an hour of being consumed, reports The Telegraph.

Team scientists said the study's finding confirms that the high levels of caffeine found in a single espresso do have unfavourable cardiovascular effects.

To reach the conclusion, the team at the University of Palermo in Italy looked at what happened to the blood flow of 20 adult volunteers who drank a single espresso, compared to a decaffeinated alternative.

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