Eat Healthier by Controlling Your Portions Size
When you eat out you probably will be asked if you want to super-size your meal. You know it is not a good idea but for that extra dollar you probably will go for it and ending up eating much more of what you should. That is why is so important to control the size of the portions of what you eat. This is a guide to help you our in portion sizing and how to control the sizes of food portions.
The FDA recommends to carefully measure the food you eat and, when needed to buy proper measuring devices such as measuring cups, measuring spoons and a scale for weight in ounces. FDA recommends the following portions for healthy eating:
-2 to 3 ounces of red meat, poultry or fish
-1 ½ ounces of natural cheese or if processed 2 ounces
-1 cup cooked or 3/4 cup to 1 cup uncooked grains
-1/3 to ½ cup cooked pasta
-1 medium-sized of any variety of fruit and ½ cup diced fruit
1- cup of milk or yogurt (8 ounces)
These portion sizes may look not enough for you but keep in mind that these are portions for healthy eating not to have a complete full stomach. If you manage your portion sizes adequately you can learn to increase the nutritional value of your meal eating the right mix of carbohydrates, proteins, and fats.
There are some tips you can follow to help you get used to the right portions:
-Read and understand nutrition labels.
-When starting measure your portions so you can eyeball them
-When eating out, order from the kid´s menu. These menus are smaller
-Share food and meals with friends and coworkers. That way both of you eat less.-Serve yourself in a bowl, plate or glass.Do not drink or eat from food packages (for example do not drink from a 2 Lt coke, instead, serve yourself a small glass of it)
Source: Personal experience…
Foods with Health Benefits
We must eat to live, so it just makes sense to eat foods with health benefits that help stave off diseases and increase our life span. But which foods might that be? Glad you asked! Add some of these foods with health benefits to your daily diet and add more healthy days to your life.
Arthritis Busters
Pumpkin contains powerful antioxidants that helps prevent arthritis from developing in healthy joints. For those who already suffer with arthritis, pumpkin relieves the pain by reducing the inflammation. Eating one can of pure pumpkin purée each week can help you live a longer, pain-free life.
Red bell peppers contain carotenoids, a strong inflammation fighter. Plus they are rich in vitamin C which has been shown to help prevent arthritis. Eating a couple of red bell peppers each week helps reduce inflammation and boosts vitamin C intake.
Ginger is a spicy root that adds flavor to a variety of dishes and is a natural anti-inflammatory. A cup of fresh ginger tea or a little fresh ginger grated into recipes each day help relieve the pain of arthritis.
Lower Blood Sugar
Beans, beans, good for your heart…and they stabilize blood sugar. Pinto, navy and kidney beans are loaded with fiber, protein and carbohydrates and they help keep hunger in check so you will eat less. A cup a day of your favorite beans helps to lower and stabilize blood sugar.
Egg whites are a good place to start a meal because they are fat-free, cholesterol-free and low in calories (just 7 calories per egg white!). The whites are also rich in protein and will help keep blood sugar from spiking. Add 3-4 egg white based meals per week to your diet to keep blood sugar level on an even keel.
All types of nuts – peanuts, walnuts, almonds, pecans, pistachios and cashews – are chock-full of heart-healthy fats and proteins that work in conjunction to stabilize blood sugar. A small handful each day will help you live longer by keeping blood sugar in check and improving cholesterol levels.
Prevent Osteoporosis
Another reason to eat your broccoli – it helps build strong bones and prevent osteoporosis. Broccoli contains four bone-building nutrients; calcium, potassium, vitamins C and K. Add broccoli to your weekly meal plan about four times to reap the maximum health benefits.
Yogurt is a versatile and delicious way to sneak more bone-building calcium into …
Healthy Food for Road Trips
Going on a road trip can be a frightening thought for anyone who is trying to stick to a diet. Open road with only fast food stops for hours can keep anyone up at night. But a little bit of planning can allow you to eat healthfully on even a long car trip.
Snack Foods that Don't Need to be Kept Cool. If you don't have the ability to keep your snacks cool while traveling, there are many options for you to bring along with you in the car. Fruit such as Apples and Bananas are great at room temperature and can keep for a good couple of days. Trail mix is another great snack, and some brands such as the Planters Energy Mix Trail Mix come in individual packages with nuts and dark chocolate covered soy nuts. Granola bars and individually packaged applesauce are other good options. Just remember to pack a spoon in your snack bag.
Snack Foods for Your Cooler. If you want to have an even healthier array of food options, you can pack a small cooler with an ice pack and snacks such as string cheese, grapes, and individual low-fat yogurt containers. Individual sized 100% juice boxes are great for kids, as are individual servings of low-fat chocolate milk. A new product, Fruit-2-Go, combines fruit juice with tidbits of actual fruit such as mango and pineapple. All of these are worth packing a little cooler for your car.
Snack Choices at Gas Stations. Stopping at a gas station for a healthy snack can be a difficult task, but knowing what to look for in advance can help you find a healthful option easily. The easiest healthy food to locate is the granola bar. Many gas stations now carry Fiber One bars, and there are also protein bars such as Power Bars and Balance Bars which are low in sugar. V8 Juice, V8 Splash, and Tomato juice are good juice options as they give you a full serving or two of vegetables. And low-fat milk or a Slim Fast shake can usually be found in the refrigerator section as well. By the cashier, you often find a fruit stand, and a small package of peanuts will stick to your ribs while filling you with healthy fats.
Fast Food Choices. Subway has great sandwiches and you can add lettuce, tomato, shredded carrots, cucumbers and peppers on top …
Stamina 55-2065 Elliptical Stepper Review
The Stamina 55-2065 is a combination elliptical and stepping machine. It offers you the choice of 12 pre-programmed workouts. You can find this model for an average price of $650. Keep reading to learn about some of the features that it offers.
Modes
The Stamina 55-2065 offers two modes. You can use the machine as an elliptical or as a stepper. It's also very easy to switch between modes using the two knobs fitted on the pedals.
Handlebars
The Stamina 55-2065 elliptical/stepper is equipped with two sets of handlebars. There are dual-action handlebars so that you can tone your upper body too. Alternatively, you can use the stationary handlebars while exercising. Each set of handlebars is padded with foam for maximum comfort.
Display
The Stamina 55-2065 incorporates an electronic control panel. It displays various information about your workout including calories burned, time, speed, distance, and MPH. The elliptical/stepper offers you the choice between 12 pre-programmed workouts. You can also create and save up to four additional workouts.
Intensity
The Stamina 55-2065 stepper utilizes a heavy-weighted flywheel-resistance system. You can easily change your intensity level using the plus and minus keys on the control panel. You can also use the machine in reverse for even more variety.
Design
The Stamina 55-2065 elliptical has an integrated bottle holder so you have convenient access to water while working out. The machine is also fitted with floor protectors to keep it in place while you're using it.
The Stamina 55-2065 is a versatile machine as you can use it as an elliptical or stepping machine. There are 12 pre-programmed workouts for you to choose from and you can create and save four more. There is a set of dual-action handlebars and also a set of stationary handlebars. The stepper features a flywheel-resistance system and you can easily change your intensity level using the plus or minus keys on the control panel.…
How Freedomland Became A ‘Health Care’ Center
My parents were in their early 40s in 1969, the year we moved to the massive Co-op City housing development in the Bronx. My brother and I were preteens.
When it was completed a few years later, Co-op City had more than 15, 000 apartments, most of them in high-rises scattered across 300 formerly swampy acres that had once been the Freedomland amusement park. Within a few years, the community’s schools and shopping centers appeared. Most of Co-op City’s occupants were working-class laborers and civil servants, drawn mostly from elsewhere in the borough. Direct and indirect subsidies made their new apartments affordable.
My brother and I both left for college within a decade. Our parents stayed until 1990, when they retired, departed for the suburbs of central New jersey and rebuilt their lives around the activities of the local senior citizens’ center. But many of their peers stayed in Co-op City, and quite a few of the kids my brother and I grew up with ended up staying with their parents, or inheriting apartments when their parents died.
For thousands of people like my parents, Co-op City became a “naturally occurring retirement community, ” also known as a NORC. The survivors of their generation who have stayed put, now advanced far into old age, have had the benefit of family, friends, familiar neighborhood institutions and a host of social services to sustain them. The phenomenon of this open-air retirement home that came into being quite by accident has been apparent for more than a decade. The New york Times wrote about it as far back as 2002. (1)
In New york, Medicaid pays for a lot of the services these people need. To the extent that Medicaid is a low-income health care program, this is not necessarily surprising. Yet what makes New York’s situation different is that Medicaid often covers even those services that don’t have much to do with health care as most people understand it. In literature about the “Health Homes” initiative, introduced in 2012, the state’s Medicaid administrators described the function of a “care manager, ” an individual who coordinates those seeing to an individual’s medical, behavioral health and social service needs. The theory is that by making sure people can live independently in their own homes, Medicaid saves money on hospital costs, ambulance rides, repetitive doctor visits and, most of all, nursing home care.
The same …
Sole E55 Elliptical Trainer Review
An elliptical trainer is an excellent piece of exercise machine to get you in shape and also keep you fit. Compared to a treadmill or exercise bike an elliptical trainer makes your muscles work harder and thus burn more fat and calories. One excellent elliptical trainer is the Sole E55 and here are some of the pros and cons for this elliptical trainer.
Pros
The Sole E55 comes in parts so you need to spend some time for assembly. The assembly process is quite straightforward. You just need to follow the steps described in the clearly-written assembly manual.
The assembled machine feels sturdy and well-built. Once you hop on it and start working out you can see how the heavy flywheel and 21-inch stride length make exercising smooth and natural. The footpads are angled so your ankles and knees are well aligned. This machine is very stable too. The frame does not wobble no matter how hard you move.
If you like challenging workout this trainer can give it to you. With 16 resistance levels and ten workout programs you can get enough variety of challenging workouts everyday.
Quietness is also another plus point for this machine. As long as you grease the tracks regularly (once a week is good enough) it will perform in "silent mode" all the time.
Next is the heart rate monitor. The Sole E55 has two monitors, one on the hand grips and one wireless. Both of them are pretty fast in picking up the pulse and the numbers shown on the display are pretty accurate too. This should help you in keeping your heart rate in the desired zone.
Another great thing about Sole E55 that worth mentioning is the warranty. This machine comes with a lifetime warranty for the frame, two years for labor, five years for electronics and parts. It's really a big deal because even big names like Precor only give one year limited warranty on their elliptical trainers.
Cons
While the weight makes it a sturdy machine it also makes it somewhat hard to assemble. It's partially assembled and the sheer weight means you're going to need some extra strong hands to help you out putting them together.
Conclusion
When you have a Sole E55 Elliptical Trainer at home you no longer have any reason to continue your gym membership. This machine alone can give you a good workout everyday …
Hair Transplant cost In Chandigarh
Hair Transplant Cost:-
Hair Transplant cost is relying upon the quantity of grafts and level of baldness hair transplant cost vary. Hair transplant surgery generally cost between Rs-30,000 to Rs- 1, 00,000 (Depending on the quantity of hair grafts required the cost may fluctuate)
- The cost of Follicular Unit Transplant (FUT) strategy is generally lower when contrasted with Follicular Unit Extraction (FUE) hair transplant technique.
- Normally in FUT it’s around Rs.20/graft to Rs.40/graft while in FUE it’s around RS 35/graft to RS 75/graft, it might additionally change contingent upon the experience and effectiveness of the Specialist Surgeon and the Team.
- The area/location of the Clinic likewise assumes a critical part while deciding the hair transplant cost.
Under given table shows per graft cost in major Indian urban cities like Mumbai, Delhi, Pune, Chennai, Bangalore, Ludhiana, Chandigarh and Hyderabad and so on.
The hair transplant cost in Chandigarh would depend on the specialist’s experience, the productivity of the team, the area/location of the centre/clinic and the technology utilized. Hair transplant cost fundamentally relies on upon the quantity of grafts to be embedded. Cost per graft is around Rs. 30/ – to Rs.120/ – hair transplant cost in Chandigarh ranges between 50,000 to 80,000 rupees and can even go beyond upto 1 lakh relying upon the level of baldness. The cost of FUT technique is typically lower differing from Rs. 20 for every graft to Rs. 40 for each graft, while the cost of FUE hair transplant can change from Rs. 35 for every graft to Rs. 75 for each graft.
Hair transplant cost in Chandigarh changes because of various reasons. It may be high or low contingent on what number of hair grafts are being plucked and planted in your scalp amid the hair transplant method. The cost of hair transplant additionally considers – who’s your specialist/doctor?, where you are being worked and how basic or critical is the transplant procedure.
- Hair Transplant cost determining factor:
Hair Transplant cost in Chandigarh begins from Rs.35 and changes relying on elements like the hair transplant specialist and the hair transplant center/clinic where you are going to treatment.
Following are the factors which determine the final cost of your hair transplant surgery:
- Hair diminishing and going bald stage-Your hair transplant specialist or Trichologist will analyze and disclose to you the present hair diminishing and thinning up top condition and roughly how much your
Body Shaping Laser Treatment
Laser body chiseling is another term used to depict fat expulsion and skin fixing accomplished with the new laser liposuction system. Laser liposuction can accomplish extremely energizing laser body chiseling comes about. The expression “body molding” has been used in Plastic Surgery to allude to systems intended to enhance the general appearance of the body shape. Customarily body molding has been utilized to depict bosom expansion, tummy tuck, thigh and butt cheek lift and arm lift and other surgical techniques. The issue with customary body shaping plastic surgery for some individuals is the scarring connected with surgery as in the tummy tuck.
With the approach and promotion of liposuction, the term body shaping treatment or liposculpture was utilized to portray the utilization of liposuction to enhance body shape with the utilization of liposuction rather than surgical techniques which required skin evacuation. A number of the outcomes accomplished with conventional liposuction don’t experience the utilization of the expression “chiseling” as customary liposuction frequently leaves free skin and skin abnormalities. The outcomes accomplished with laser liposuction unit are really refined and deserving of the utilization of the term laser body chiseling. The new laser liposuction and body chiseling innovation liquefies fat and fixes skin with a great deal less injury than conventional liposuction. Body chiseling with conventional liposuction regularly left free skin furthermore frequently made from deformations or dejections in the skin where fat had been evacuated underneath the skin.
The new Body Shaping Laser Treatment and fat expulsion method utilize a modest laser fiber, much littler than a liposuction cannula, to dissolve fat and fix skin in the meantime. The outcome is a great deal more refined skin appearance; the skin is more tightly and smoothes without imprints and shape deformations. This sort of result was inconceivable utilizing customary liposuction and additionally abdominoplasty surgery. The term laser body chiseling positively is proper. Laser body chiseling with this new innovation is conceivable on the neck, midsection, guts, thighs, hips, hindquarters, arms, and other body territories where abundance fat and additionally free skin is alarming you.
Applications and advantages this energizing new laser liposuction and skin fixing innovation, are just starting to be acknowledged, and the future guarantees progressive new disclosures.…
Siobhan's Healthy and Simple Recipes
Cooking healthy and tasty meals shouldn't have to be time-consuming or stressful. I rarely use a cookbook, instead opting for experimentation. The following recipes are my very own creations.
Spinach Delight
This dish is my own personal take on quiche. Who has time to make real quiche these days? And it's so fatty with that crust. Here is a simple solution which is even tastier than the real thing.
Lots of washed, uncooked spinach broken into pieces
2 slices of ham cut in pieces
Half an onion cut into pieces
1 or 2 Fresh mushrooms sliced
1 1/2 slices of whole wheat or multigrain bread broken into bits
Grated marble cheese
Dash of black pepper
1 egg beaten
1/2 cup milk 2%
Put a layer of bread bits on bottom of aluminum pie pan. Pour egg milk mixture over top. Add spinach, press spinach down so that it is soaked. Sprinke ham and mushroom. Sprinkle onions last. Sprinkle grated cheese over top. Add small sprinkle of black pepper. Bake at 400 degrees F for 30-40 minutes. Grill for a couple minutes. Take out, cool down for 5 minutes. Cut, scoop out with pancake flipper, eat.
Beans and Toast
This dish is really simple, yet really satisfying.
Pinto Beans
Kidney Beans
Chilli Pepper
Red Pepper chopped
Green Pepper chopped
Chopped tomato
Chopped onion
Tomato Sauce
Black Pepper and Salt, just a dash
Sprinkling of grated marble cheese
Mix all the ingredients together except for the cheese. Decide how much you want to eat, put in bowl, sprinkle with grated cheese. Warm up in microwave 1-2 minutes. Eat with a slice of whole wheat or multigrain toast.
Curry Rice
2 tsp of yellow curry
2 cups of rice
2 1/2 cups of water
2 tbs of butter
1/2 tsp of brown sugar
1 small onion chopped
1 cup black raisins
1/2 tsp of salt
3/4 cup almond splinters
Mix all the ingredients together in a large pot. Bring to boil, reduce temp to medium low, continue to boil till most of liquid is gone, cover with lid and boil on low until liquid is gone. Stir frequently before putting lid on. Careful not to burn, adjust temp. accordingly.…
Healthy and Hearty Fall Recipes
Summer is coming to an end and the crisp fall nights are returning. If your looking for recipes that will keep you warm on a cold night, here are two of my family's favorite fall crockpot meals that are easy to make and really delicious.
Chicken Casserole
1 pkg. scalloped potatoes
1 can cream of mushroom soup
1 cup water
1/2 teaspoon garlic powder
1 pkg. frozen vegetables
1 pkg. stir fry vegetables
1 lb. chicken breasts
1 teaspoon paprika
Put potatoes in crock pot. Mix together the soup, water, potato sauce and garlic powder.
Layer all vegetables in crockpot. Add the chicken and pour the soup mix over the top.
Cook: Low 5 hours
Pot Roast with Vegetables
4 lbs roast
4 potatoes, cut into small quarters
2 carrots, sliced
1 onion, chopped
2 tablespoons worcestershire sauce
2 tablespoons seasoning salt
1 cup water
Add everything to the crockpot. Cook on low for 10 hours…
