Understanding What Happens When You Cut Out Processed Foods

You may want to eliminate processed foods from your daily diet plan in order to improve your overall health. Foods that are processed are altered by a variety of methods, including adding artificial chemicals such as dyes, flavor enhancers or preservatives. In addition, the process of altering foods can include heating, freezing or drying methods. Some foods are processed by adding sodium, salt or fat to change the flavor of the items or to lengthen its shelf life. Today, the majority of foods in a supermarket are processed, so it isn't easy to avoid these foods, but if you do, then you will notice healthy changes in your body. 

Change 1: A Decrease Of Your Blood Pressure

Foods that are processed are typically high in sodium. This additive is used to keep foods fresh during shipping and while the items are stored in warehouses. If you read the labels on food packages, then you will notice several names for salt or sodium, including: 

• Baking powder
• MSG
• Baking soda
• Disodium phosphate

Experts recommend eating only a small amount of sodium each day, and the best way to do this by eating natural unprocessed foods. 

Change 2: You Will Have Normal Blood Sugar Levels

Manufacturers also add a lot of sugar to foods to preserve the items and to change the flavor of fruits, vegetables and meat. Sugar also has numerous names such as:

• Dextrose 
• Brown rice syrup
• Molasses 
• Corn syrup
• Barley malt

If you are diabetic, then reducing your sugar consumption is essential to control your blood sugar levels. 

Change 3: Reduction In Body Inflammation

If you suffer from arthritis or fibromyalgia, then reducing your body's inflammation can help you to feel better. The chemicals that manufacturers add to foods can lead to allergic responses that include pain in the joints, muscles and tendons. After switching to a natural diet, your body begins to eliminate the artificial ingredients that are in processed foods, and within a few weeks, you will notice a reduction in your body pain.

Change 4: An Improvement In Your Mental Mood

When you are eating a lot of foods that are filled with chemicals, it can affect your mood, leading to depression or anxiety. By consuming a cleaner diet of natural unprocessed foods, you can improve your mood. No one really understands how the additives in foods can affect your mind, so if you have a mood disorder, then try changing to a natural diet to see if it helps you to feel better. 

5 Tips for Getting Back On The Rails with Your Diet After the Holidays

The holidays are a time for indulging, but you might wonder once you've gotten started how you will stop. The five tips below can all help you get back on track if too much rich food and other indulgences have put your diet plan in jeopardy. 

Eat on schedule

Holiday snacking and big meals served mid-afternoon can all contribute to losing track of the good health habits you've been working on. Make sure that you start eating your meals at regular intervals again with healthy snacks built in as needed.

Drink water

The holidays are ripe for overindulgence in eggnog, sugar-laden punches, alcohol and other unhealthy beverages. Get back into the habit of staying healthily hydrated by drinking water regularly again. Add a sliver of lemon, lime or cucumber if it tastes too plain.

Get rid of temptation

If your house is still stocked with holiday treats and leftovers, it's time to get rid of them. Take them to work, give them to a neighbor or throw them out, and put healthy food back in their place. If it isn't there, you can't be tempted by it.

Don't be discouraged by holiday weight gain

A big diet derail can occur if you feel as though there's no point in trying to reset your healthy habits just because you've been indulgent. Whether it's one meal, one day or several weeks of unhealthy eating, you don't have to throw your hands up in despair. Just shift back to your old healthy habits and you'll start to see results.

Rethink your diet

This can actually be a great time to do a reset of some of your habits. You might want to look into signing up for a meal planning service, doing more cooking and freezing of food on weekends or cutting back on your restaurant meals in the year ahead.

The holidays can be a tough time for healthy eating. However, you can follow the above steps to shift to a healthier mindset and better habits no matter how indulgent you've been.

Summary: 

Four Trends in Fitness That Will Be Huge in 2018

 

Arguably, there has never been a time when our society was more fascinated by fitness. People increasingly realize that you need to have a sensible diet to lose extra weight. Nevertheless, most people also realize that exercise is crucial for living a longer, healthier life. Here are three trends in fitness that should prove influential in the coming year:

1. Group Fitness Coaching
Group coaching gives you access to a certified trainer without unduly burdening your budget. As gyms have reached a saturation point throughout many communities, group coaching has taken on new importance within the fitness industry. In fact, a large proportion of new gyms are exclusively focused around group training, which is one of the most dynamic modern trends in fitness. 

Though gyms have always offered classes, the evolving paradigm for group coaching represents a new level of sophistication on the part of coaches and participants alike. People now have access to highly specialized group sessions that are tailored to their specific needs. You can now find coaching gyms in smaller communities that might have been lucky to have any gyms at all in previous decades. 

2. Wearable Fitness Devices 
Even though wearable fitness aids aren't new, it seems that wearables will soon achieve an extraordinary new level of mass acceptance throughout society. Although Adidas has announced they intend to stop making wearable fitness devices, a number of other manufacturers are prepping new devices with remarkable new features. Apple has announced that they will launch a feature called Heart Study for the Apple Watch. According to the sparse details currently available, Heart Study will analyze your personal data to detect oddities in your heart rhythms. As the reigning king of wearable fitness technology, Fitbit is also facing a lot of pressure to up its game in 2018. All signs point to 2018 being an exciting year for fitness wearables.

3. Body Weight Routines 
Just ten years ago, it seemed perfectly normal to work a scheduled eight-hour shift and head to the gym immediately after work. In this era of gigs, part-time jobs and economic uncertainty, it can be hard to have a consistent fitness schedule. In 2018, people will increasingly look for ways to train their bodies without the use of any equipment at all. This type of exercise fits the "less is more" ethos of the times. 

4. Yoga
Of all the body weight regimens that are popular today, yoga is one of the most versatile. Although this Indian health practice is thousands of years old, yoga remains a hip, of-the-moment method of fitness development. As yoga's popularity demonstrates, some trends in fitness seem to get more entrenched every year. Though you don't have to have any particular beliefs to engage with yoga, the meditation that is integral to yoga can provide genuine relief for a troubled soul.

Pitless Avocados are a Real Thing and They're Awesome

Avocados are known for having those large pits that you need to cut around. While the pits are great for kitchen-window science experiments, the awkward shape of the fruit leads many to cut incorrectly, often leading to injury (a.k.a. "avocado hand"). Plus, the pit can be annoying -- who needs it? Plant breeders have come to the rescue, though, with a pitless version that will have you cutting the fruit easily while preserving the safety of your hands.

What These Really Are

There are three pitless versions of avocados. One is a naturally occurring but very rare version, where the pit is either very tiny or generally nonexistent. You can't really spot these when shopping; you get them through the luck of the draw.

The second version is an odd but ingenious one. Small baby fruit are cut open and the pit removed, and then the skin of the fruit is sewn back together with tree bark twine made from the avocado tree. As the fruit grows, the flesh and skin knit back together, creating a whole fruit that doesn't have a pit. These are boutique fruits, of course, but they are available from a mail-order company.

The third version is similar to the first but purposefully grown. If you don't pollinate the blossom, fruit can still form, but it is more likely to not have a seed. Some growers have started producing orchards where avocado blossoms are purposefully not pollinated so that more of the fruit appears without a pit. These fruits can be longer than a traditional avocado, but they taste the same.

How to Use Them

Use pitless avocados the same way you would use traditional fruit, but be careful to weigh the flesh before using it in recipes that call for a specific number of fruits, rather than a volume or weight of flesh. You can get a good 30 percent or more of extra avocado flesh from a pitless fruit, which can throw off recipes if you're not careful. If you like avocado fruit, you will love these pitless versions.

The Health Benefits of Cinnamon

Cinnamon is a remarkably popular spice that has been utilized as a medicine by people in many nations throughout the world. In addition, this spice is highly prized for its remarkable culinary qualities. Because of its uniquely sweet and earthy taste, this spice is used in a wide variety of recipes. According to impartial food researchers, cinnamon powder (CP) may provide a number of excellent health benefits. 

Reportedly, CP contains a lot of natural chemicals called antioxidants. One major theory of aging holds that the aging process is caused by the proliferation of free radicals in the body. Because they eliminate free radicals, antioxidants are thought to slow down the rate of your aging. While not all scientists agree with the free radical theory, this theory has a fair amount of acceptance in modern medicine. CP is derived from the bark of the cinnamomum tree. Specific, beneficial compounds in CP include cinnamic acid and cinnamaldehyde. Other CP components include flavonoids and phenolic acids. Due to its unique chemical makeup, CP can boost your immune system and reduce inflammation. CP may potentially reduce your risk for contracting heart disease, diabetes and several types of cancer. 

CP contains a number of important vitamins and minerals. These include Vitamin K, iron and a whole lot of manganese. Because CP is a strong-tasting spice packed with a lot of beneficial things, a bit of this spice can go a very long way. Dietitians report that you can see benefits from as little as one half teaspoon of CP per day. Further benefits of CP intake include better digestion and more normal blood sugar levels. Researchers have claimed that of all the commonly used foods and spices, CP is one of the most diverse. To date, scientists have isolated over 40 protective compounds within this delicious food. Arguably, CP is even better for your health than celebrated spices like garlic and oregano. 

If you're already a fan of CP, you'll be happy to know there are hundreds of popular recipes that include this food. Along with other foods known to reduce oxidative stress, CP is commonly called a "superfood." Other foods in this category include red wine, dark chocolate and many types of berries. Of course, superfoods are only beneficial if they are used in moderation. It is particularly important for people to consume plenty of antioxidants if they are over the age of 45. Though there a variety of ways you can improve your diet, the benefits of consuming CP should not be underestimated.

Arguably, people need more information about the benefits and properties of various foods. If necessary, we should be willing to devote public funds to dietary research. After all, poor diet contributes to quite a few public health issues. Every year, taxpayers must foot the bill to treat millions of cases of diabetes, heart disease and hypertension. People need access to plentiful, accurate information to make better dietary choices. Public and private institutions should come together to promote the use of CP and other foods with demonstrably beneficial properties. Although eating right is a personal responsibility, it's not a bad idea to nudge people in the right direction.

How To Treat the "Back to Work Blues"

After a long holiday weekend or vacation, you may experience the back to work blues. Feeling sad when you return to your regular lifestyle is a common occurrence, but you can overcome the emotions associated with returning to work. Here are several ways to treat this condition so that you won't develop long-term depression. 

Treatment 1: Plan Before You Begin a Holiday

To avoid a letdown feeling after the holiday break or a summer vacation, make sure to plan your first few workdays. Organize your work environment to make it easier to cope with a new schedule when you return to an office. Instead of beginning with the difficult tasks at work, start with the simple jobs so that you won't feel overwhelmed. 

Treatment 2: Maintain a Regular Schedule While You Are On a Holiday

Avoid getting off schedule while you are on a vacation or extended holiday weekend. If you maintain your regular daily schedule, then your circadian rhythms will remain normal. Having the same circadian rhythms will help your brain and body to remain healthier so that you won't develop a low mood after you return to work. 

Treatment 3: Get Enough Sleep Before Returning To Work 

Make sure to get enough sleep before returning to work on Monday morning. Prepare your bedroom to create a soothing environment with the right temperature and proper bedding. Relax by reading a book, performing meditation or listening to quiet music. With this preparation method, you are more likely to feel rested in the morning. 

Treatment 4: Consume a Nutritious Diet

It is easy to consume a poor diet while you are on a holiday, but this will reduce your well-being. While you might want to enjoy a treat occasionally while on vacation, continue to eat a nutritious diet as much as possible. To feel your best on the day that you return to work, make sure to plan a healthy breakfast. 

Treatment 5: Have an Exercise Regimen

Instead of watching television throughout the holidays, prevent the back to work blues by maintaining an exercise regimen. When you are traveling during the holidays, you can engage in physical activity by performing calisthenics in a motel or by taking long walks near a relative's home. 

Treatment 6: Don’t Become Overwhelmed By a Pile Of Work

After returning to work, you may have thousands of emails or telephone calls to respond to, but you shouldn't become overwhelmed by these tasks. Instead of trying to contact every client, prioritize the telephone calls and emails. Remember that you have the rest of your workweek to catch up on your tasks. 

Treatment 7: Change Your Daily Lifestyle 

If you have a bad case of back to work blues, then it is a sign that you must change your daily lifestyle. You may be a workaholic who only has fun during the holidays when your company closes for a few days. To feel better all of the time, you should have a daily schedule that includes fun activities so that you are physically and mentally healthy. 

5 Most Nutritious Power Foods

Power foods are defined as foods that are loaded with key nutrients. Although there are many nutritious items of the market, these are some of the most popular super foods. 

Bok Choy

Also known as Chinese white cabbage, Bok Choy can provide you with over 50 percent of the day's suggested serving of Vitamin C when you eat just one cooked cup of this nutritious veggie. The vegetable has been shown to 

• Promote optimal bone health
• Naturally lower blood pressure
• Significantly reduce inflammation
• Fight against certain cancers like prostrate, breast, and lung
• Protect the skin from the sun, polluted air, and smoke

The veggie was founded in China thousands of years ago, but today Bok Choy can be obtained virtually anywhere in the world. 

Canned Salmon

The canned and pouches of salmon that is typically found on the shelves of grocery stores are rich in omega-3s. One pouch of salmon is equivalent to two weekly servings of fish. Maintaining a diet with fish may provide you this the following benefits

• Drastically lower the risks of heart attacks and stroke
• Prevent serious mental disorders like depression
• Lower the chance of developing diabetes
• Support great vision in old age
• Improve sleeping patterns

Canned salmon is considerably less expensive than fresh salmon, so it can easily become a part of your daily diet. 

Tomato Sauce 

Known as one of America's most popular products, tomato sauce is a recognized power food since one tablespoon contains 3.5 grams of antioxidants like lycopene. Along with supporting a healthy immune system, tomato sauce has also been reported to

• Remove damaging free radicals from the body
• Decrease risk of prostate cancer
• Prevent skin damage caused by too much sun exposure
• Facilitate proper red blood cell function
• Help manage weight

Tomato sauce is a versatile ingredient. The product can be added to pasta, chilli, beef stock, and pizza. 

Baby Spinach
Did you know that two cups of baby spinach provide over three times the suggested dose of vitamin K? Check out the other amazing benefits of baby spinach.

• Ensures that free radicals do not damage the colon
• Maintains excellent brain function including memory and mental clarity
• Encourages a well-functioning cardiovascular system
• Helps lower blood pressure
• Builds stronger muscles

Baby spinach can be a delicious and nutritious addition to most soups, salads, and even sandwiches. The vegetable doesn't have to be cooked before making great lunch foods. 

Vegetable Juice 
If you always have a busy schedule, you might want to consider consuming vegetable juice to get you through the day. This well-known power food boasts key nutrients including vitamin A, fiber, and potassium. According to much research, these nutrients may play an important role in

• Providing the body with hydration
• Supporting optimal detoxification
• Reducing the onset of cancer and cardiovascular disease
• Promoting healthy growth of cells
• Offering a long-lasting energy boost

Most vegetable juices are comprised of numerous vegetables like carrots, beef, tomato, and romaine lettuce; and as a result, it's considered one of the ultimate power foods. 

Because of their many health benefits, power foods should definitely be included in your diet. Many of these types of food can be incorporated into your favorite recipes.

4 Least Healthy and 4 Most Healthy Foods For the Holidays

During the holidays, it is easy to make bad nutritional choices at a relative’s home or at a restaurant’s buffet. It is important to enjoy the holidays with the fantastic main or side dishes that are available, and you will also want to enjoy tasty desserts. However, it is easy to gain weight throughout the holidays, and if you have medical conditions such as high blood pressure or diabetes mellitus, then you must use caution while selecting foods. Here is a list of the least and most healthy foods that are served at holiday meals. 

Food 1: Baked Turkey Is Nutritious

Turkey is a nutritious food that is full of protein, and if you don’t cook it in oil, then it is also low in fat. This delicious poultry also contains phosphorus, potassium, iron, vitamin B and zinc. The best way to cook turkey is by baking or roasting methods rather than deep-frying it. 

Food 2: Pecan Pie Is High In Sugar

While pecan pie is full of nuts that have protein, it is one of the least healthy foods during the holidays. This is because this dessert has a lot of sugar in its ingredients that include honey, maple syrup, molasses or brown sugar. Pecan pie is also made with several eggs and large amounts of butter, making this dessert high in fat. 

Food 3: Green Bean Casserole Contains Nutrients

Green bean casserole is a favorite vegetable dish during the holidays, and it has several nutrients that your body requires for optimal health. This side dish contains delicious green beans along with mushroom soup, milk, soy sauce and breaded onion rings. 

Food 4: Gravy Is High In Fat

If you enjoy pouring gravy on your mashed potatoes and stuffing, then you should know that this food is high in fat and low in nutrients. Gravy is made using the fatty juices from meats such as turkey, and this liquid is mixed with cornstarch or flour. 

Food 5: Mashed Potatoes Contain Vitamins and Minerals

Potatoes contain minerals and vitamins, but it is possible to ruin this food with the wrong recipe. Some of the nutrients in potatoes include vitamin C and B along with calcium and iron. Use low-fat milk while making mashed potatoes to reduce the calories in this food. 

Food 6: Fudge Has a Lot Of Sugar and Fat

Fudge is delicious, but one small piece is filled with fat and sugar. This holiday dessert is made with butter, whole milk and sugar along with chocolate or peanut butter morsels. 

Food 7: Nutritious Brussels Sprouts

Many holiday buffets include Brussels sprouts that contain nutrients such as calcium along with vitamins C and A. These tiny cabbages are easy to prepare with a roasting or boiling method, and you can sprinkle herbs or seasonings on this vegetable.

Food 8: Turkey Stuffing 

Traditional holiday stuffing is often cooked inside a turkey’s cavity, and this is what makes this one of the least healthy foods. The dry pieces of bread in stuffing will absorb the fat from the turkey, making this side dish high in calories. 

Vegetarian Bacon is a Thing and You Need to Try It

Whether or not you are a vegetarian, many people also choose to stay away from bacon because it is known for being high in fat and very greasy. The World Health Organization recently issued a report warning that eating bacon in excess may be linked to some forms of cancer. However, it is also widely revered as one of the most delicious breakfast meats around. If you want to be able to enjoy this fatty option without the guilt of blowing your diet, then vegetarian bacon just might be the ideal choice for you. It works great as a meat on its own, or it can be added as part of a salad or sandwich to spice up your meal.

There are now many options for vegetarian bacon on the market. You can find most of these in your typical grocery store, and they are prepared the same way you would fry up regular bacon in a pan. Each brand has its own unique taste and texture, and some come across as closer to actual bacon than others. The trick is to not be deceived by the initial appearance of the uncooked bacon substitute. Many of these brands are made out of flour or soy beans, meaning the initial color might not be what you would expect of traditional bacon pieces. Pay attention to the cooking directions on the package so that you do not eat it before it is fully prepared.

Even if you are not fond of the first vegetarian bacon brand that you try, it is worth experimenting with others until you find the right fit for you. Many of these options can be a good source of protein to add to your meals without blowing your calorie count. This is especially true for bacon substitute made of tofu or other protein-based plants. You may also find that it is better to cook substitute bacon for a bit longer than you would regular bacon because it allows it to get closer to the crispy texture of real bacon. Adding some spices could help to give it a realistic flavor.

Even though substitute bacon is arguably healthier than the real deal, you should still pay attention to the nutritional information on the label so that you do not consume more than what is reasonable for your diet. Also, there may not be as much protein in substitute bacon as you would find in the real deal, which means that you might need to find other sources of protein throughout your day to get the requisite amount. This is important because eating a sufficient amount of protein keeps you fuller longer after your meals and could help prevent you from eating unhealthy snacks throughout the day. It is also key for building muscles and boosting your metabolism.

Could This Be The Reason You're Losing Hair?

Losing hair on the scalp is emotionally traumatic for women and men, but there are several reasons why this problem occurs. There are numerous reasons why you can suffer from hair loss, and there are often ways to overcome a hair loss problem. Consider these reasons for extensive hair loss so that you can learn to accept the condition, or alternatively, you can understand how to treat the condition. 

Hair Loss Reason 1: Your Own Genetics 

Genetics is the most common reason for hair loss, especially in males. This is called male-pattern baldness, and it tends to occur on the crown of the head or near the forehead. You can’t change your body's genetic structure, but you can use specialized shampoo or other products to encourage new hair growth. It is also possible to undergo a surgical procedure to move hair follicles from another area of your body onto your scalp. 

Hair Loss Reason 2: Poor Daily Nutrition

If you are losing more hair than normal, then maybe you are eating a poor daily diet. A well-rounded diet plan includes all of the food groups so that you will get enough minerals and vitamins to maintain the health of your hair and hair follicles. When you are losing too much hair, begin to eat more biotin-rich foods such as:

• Meat
• Milk
• Eggs
• Whole grains
• Nuts

You can also take dietary supplements that contain biotin to improve the condition of your hair follicles and hair. 

Hair Loss Reason 3: Too Much Stress

When you are experiencing too much stress, your body releases cortisol or other detrimental chemicals. These chemicals change the health of your body, and you might lose a lot of hair. If you have too much stress at work or home, then you must change your lifestyle so that your body won’t create chemicals that cause you to lose too much hair. 

Hair Loss Reason 4: Is Your Thyroid Functioning Normally?

If you have a thyroid problem, then losing hair is a major symptom of either hyperthyroidism or hypothyroidism. When you suspect that your thyroid gland isn’t functioning normally, your physician can perform a physical examination and collect blood to test at a laboratory. With fast treatment for thyroid disease, it is possible to begin growing more hair on your scalp. 

Hair Loss Reason 5: Changes In Your Hormone Levels

When you are female, your hormone levels can fluctuate widely due to your menstrual cycle, pregnancy or menopause. However, if you are losing hair from your scalp, you should schedule an appointment with a physician to determine if you have an underlying heath problem such as ovarian cysts that can affect your hormone levels. 

Hair Loss Reason 6: Do You Have Anemia?

If you are anemic, then your body will divert its oxygen and healthy blood to your vital organs rather than your hair follicles. This can lead to hair loss on your scalp and other areas of your body. Anemia is often caused by not eating enough iron-rich foods, but it is also a sign of other health issues that may require medical treatment. 

3 Excellent Ways To Prepare Fish That's Great For Your Heart

Fish Offers Numerous Nutrients When It Is Cooked Properly 

Fish is a nutritious protein food that dietitians recommend eating several times a week. However, you must prepare fish in particular ways to provide the most benefits for your heart. While you might buy a healthy type of fish at the supermarket, you can ruin the food with the wrong types of cooking methods. First, make sure to buy the most nutritious fresh, frozen or canned fish at a local grocery store. Here are some types of nutritious fish available at supermarkets:

• Rainbow trout
• Mackerel
• Perch 
• Herring 
• Tuna
• Cod
• Salmon 

Use fresh fish as soon as possible because this food spoils quickly. Fish contains several nutrients, including: 

• Vitamin B2
• Calcium
• Omega-3 fatty acids
• Potassium
• Iodine
• Vitamin D
• Zinc
• Iron
• Magnesium 

To prepare fish in a healthy way that preserves the nutritional value, you should use one of three cooking methods. 

Fish Cooking Method 1: Steaming Fish 

If you want to have tasty fish for lunch or dinner, then learn how to steam this food. Buy a specialized steaming basket that is made of metal or bamboo. You will place this device over a pan or skillet that is filled with water. When you set the skillet or pan on a stove’s burner, the steam from the boiling water cooks the fish without removing any nutrients. In addition, the steam doesn’t add any calories from cooking oils. You can cook fish without any seasonings, but you can also rub in flavorings such as garlic, pepper or chili powder. It is possible to place the fish directly in the steamer basket, but many chefs recommend wrapping it in aluminum foil first. Most fresh fish will steam in five to nine minutes, but frozen fish takes longer to cook. 

Fish Cooking Method 2: Grilling Fish

Another healthy way to prepare fish is by grilling it outside over wood chips or charcoal. Make sure to only use your grill outside, and keep the fish refrigerated until it is time to cook the food. You can make a marinade for fish to give it additional flavor without making it a high calorie meal. You can mix your marinade ingredients in a glass bowl or plastic bag. Make a fish marinade with these ingredients:

• Lemon juice
• Olive oil
• Garlic cloves
• Pepper
• Salt 
• Basil

By marinating the fish for several hours, it will have a delicious flavor. To keep the fish from falling through the grill’s metal slats, use a grilling basket that holds the food inside. It takes only a few minutes to grill fish, and you can cook extra to refrigerate for meals later in the week. 

Fish Cooking Method 3: Baking Fish

Baking fish in an oven is an excellent way to cook this food. You can use a glass or ceramic dish to bake fish in a traditional oven. To keep the fish from sticking to the bottom of the dish, use a small amount of olive oil. You can cook pieces of fish plain, or you may want to add other ingredients, including herbs or sliced vegetables. Some of the vegetables that taste great with baked fish include bell peppers or tomatoes. Bake fish at a medium-high temperature for approximately 20 minutes. The baked fish tastes fantastic with side dishes such as brown rice or dark leafy green salads. 

Making Cappuccino Panna Cotta at Home

Going to Starbucks on the regular to get your daily dose of caffeine through gourmet beverages can take a serious toll on your waistline and budget. Learning to make some of those gourmet coffee drinks at home is easier and less expensive than you might think at first. With a little bit of planning and some easily sourced ingredients, you can be on your way to enjoying a delicious cappuccino in the comfort of your own home in no time flat. Perhaps one of the best reasons to convince yourself to try making some of these coffee favorites at home is that the act of having to prepare them can slow down your urge to consume more calories than necessary to cure your sweet tooth.

If you really want to kick up your coffee based culinary skills a notch, you can try making cappuccino panna cotta at home. This delicious dessert is an Italian mainstay and is the perfect option to serve to guests or on a special occasion. It translates to "cooked cream" but is served cold. You can always add a few of your favorite berries to garnish the dish once ready to serve. However, the cappuccino panna cotta is actually served more as a dessert drink. All you need to get started is skim milk, a packet of gelatin, espresso powder, one can of sweetened condensed milk, vanilla extract and chocolate sauce or syrup. You should also have several glasses, a whisk and some cling wrap handy for storage.

Measure about one cup of skim milk into a glass cup and pour the gelatin packet contents on top. Allow the mixture to sit still for about five minutes before beginning to stir it completely. Then microwave the mixture on high for about 5 minutes or until it is boiling. Carefully remove the cup and mix in two tablespoons of espresso powder, a teaspoon of vanilla extract and the can of sweetened condensed milk using a whisk. You can use any type of glass you'd like, but this dessert is particularly appealing in a martini glass. You should be able to fill about six glasses with the mixture. Use a sheet of cling wrap to cover each glass before placing them in the fridge to cool. It typically takes about two hours for the mixture to cool completely. You will know that the dessert is ready when the mixture appears firm. Use the chocolate sauce to garnish each serving for some extra sweetness. 

While this dessert is extremely delicious, it is best enjoyed in moderation, which is true of any sweet. If you are looking for a guilt-free way to indulge in this frozen delight, consider leaving enough time to take a walk after dinner to burn off some extra calories. You can also substitute fat-free milk so that you consume even fewer calories.

Use Short Online Workouts to Sneak In Fitness

If you're a busy modern person, you may have difficulties finding time in your schedule to go to the gym. Whatever your age or your lifestyle, it is likely that you struggle to balance your desire to be fit with your other priorities. Fortunately, quite a few trained fitness instructors are posting short workout videos online. Some of these workouts are so short you can complete them in 10 or 20 minutes. Using convenient videos in this category, it is possible to sneak in online workouts during odd time slots that might otherwise go to waste. 

Crucially, you don't need any kind of prior training or knowledge to exploit online workouts successfully. The best of these workouts are apt to include full instructions on form, reps and body mechanics. Better yet, these workouts often feature related exercises that fulfill specific, practical purposes. For example, one video might be designed to aid flexibility and balance. A workout of this type could prove particularly useful for older people who need to avoid injury as they age. Other workouts might focus on weight loss or strength training.

Engaging in multiple short workouts might have advantageous effects on your metabolism. During and after any exercise session, your metabolism rises appreciably. So if you work out three times per day, this gives you a considerable metabolic advantage. This is important if your workouts are focused on weight loss. It's worth noting that exercising for weight loss only makes sense if you are eating a healthy diet. Exercise isn't very useful for slimming down unless you maintain a good diet high in proteins, fiber and complex carbohydrates. 

You're likely well familiar with the physical benefits of working out. Possibly, you've read that working out lowers your anxiety and increases your general sense of well-being. However, you may not realize that recent research has linked short workout sessions with boosted willpower. According to this research, even one isolated, short workout can help you exercise greater willpower throughout the rest of your day. Knowing this can certainly help people find the motivation to engage in small workouts whenever possible. Armed with this new knowledge, you may even learn to look forward to your next short workout. After all, it can be hard to get motivated for one workout if you feel that you need to exercise for weeks to see concrete improvements to your body. Whenever you start a new workout routine, you should exercise plenty of caution. If you push yourself too hard during online workouts, you risk experiencing disheartening injury.

Can You Use Online Videos to Learn Meditation

 

You may be pleased to learn that you don't need to join a class to get started in meditation practice. On the contrary, this is a skill you can learn in the comfort of your own home. Some of the best meditation instructors have uploaded informative online videos to the web. The best of these videos are designed to be accessible for people who are completely new to meditation practice. 

Although traditional forms of meditation call for assuming a seated lotus position, you can actually meditate just as well while sitting normally. Even though meditation comes to us from ancient religious traditions in the Eastern world, you don't have to possess any religious sentiments to master meditating. Meditation is often incorporated into more comprehensive programs that include yoga or martial arts. Nevertheless, is is perfectly fine to engage in meditation on its own. 

Meditation takes a variety of different forms, which partly explains the versatility of this ancient practice. Many meditation lessons for beginners involve the use of guided imagery. While this makes for a fine starting point, you should quickly move on to traditional meditation. Traditional forms typically involves focusing on discrete words or phrases. As you progress in your development, you can engage with the mythology and spirituality of meditation as little or as much as you like. In online videos, some meditation teachers frame their explanations of meditative effects in mystical terms. However one frames this discussion, there can be no doubt that meditating is associated with scientifically proven benefits for your mind and body. To date, researchers have published quite a few studies confirming the effectiveness of meditation. 

Psychologically speaking, meditation can help you achieve great focus and concentration. If you've ever found your mind wandering during a particularly dull or difficult work meeting, meditation could help you stay on point. Better focus isn't just useful for students or people in classroom settings. Arguably, having better focus helps you live more fully at any stage of life. Because meditation is an inherently relaxing activity, it is a great aid for people who struggle with anxiety or clinical depression. Even if you are just going through a temporary downturn in your mood, online videos dealing with meditation can help you move forward with confidence and strength. 

There is no hard and fast rule about how long your meditation sessions should last. While many teachers recommend meditating for 30 minutes per day, you may enjoy this practice so much that you end up meditating for much longer. Naturally, the specifics of your schedule will help determine the exact length of your practice sessions. Although you can certainly meditate at home, you shouldn't think that meditation classes are totally lacking in value. As with any other type of skill or practice, meditation is a practice that you may enjoy more in a group setting. After all, people are social creatures. Whether you go to your class alone or with a friend, this is a place where you can associate with other like-minded people. In meditation, many people make friendships that last for a long time.

End the Debate: Wiping Down Your Yoga Mat

 

Lately, it seems that yoga has been embraced by all types of people. Scientists have done so much research proving yoga's effectiveness that it is time to end the debate about whether or not yoga is worthwhile. Nowadays, most people have moved on to debating various ways to optimize and improve yogic practice. At some point or another, almost every group of yoga enthusiasts will discuss yoga mat etiquette. It is unfortunate that in this day and age, there are people out there who don't clean their yoga mats after use. When you are coming out of a blissful, relaxing yoga session, your mind may be far from earthly matters like wiping down your mat. One must remember that if yoga is important for your health and well-being, so is cleanliness. 

From an economic standpoint, cleaning your mat could extend the life of the item. This is particularly important if you have invested in a high-quality mat. If you let sweat on your mat build up, this could deteriorate the sticky texture that keeps you from slipping while you work out. If you give your mat a quick wipe-down after every session, you won't have to engage in any hard scrubbing down the road. If you are like many yoga enthusiasts, you love doing yoga in a group setting. People with high standards of cleanliness and hygiene are always welcome at their favorite local yoga studios. Obviously, cleanliness has positive implications for your health. Like any other taxing physical activity, yoga exposes your mat to a variety of fungi and bacteria. Though we are mentally hardwired to particularly despise the germs of others, your sweat really isn't any less filthy than anyone else's. If you're a firm believer in showering regularly, you've already got the right mindset for keeping your exercise equipment germ-free and clean. 

While it might cost you a couple of minutes per day to wipe down your mat, this time investment is a small price to pay for the tremendous benefits of your daily yoga habit. The benefits of yoga are broad-based and comprehensive. Physically, this practice can help you stay flexible and limber through all stages of life. If practiced properly, yoga is associated with feelings of mental and spiritual wellness. People who enjoy yoga classes experience all the benefits of consistent social engagement. Although regular yoga aids practitioners of all ages, yoga can prove particularly crucial for people over 45. During this phase of your life, it is only natural for your body to lose some of its natural flexibility. You may also find it harder to keep off extra weight. Yoga addresses both of these issues and prepares you to remain healthy as you age. 

You may have noticed that some people walk rigidly and awkwardly at age 60. In contrast, some 75-year-olds can move around with perfect gracefulness and agility. The people in the latter category are far less prone to suffer debilitating injuries. Despite what you may think, most of these people do not have superhuman genes or intensely athletic lifestyles. To remain strong and dexterous as you age, you simply need to perform moderate exercise regularly. If you're considering doing yoga but haven't made up your mind, end the debate and purchase a yoga mat today. It won't take long before working out and wiping down your area becomes an ingrained routine.

Men Can Also Get Breast Cancer: What You Need to Know

Breast cancer is understandably connected to women because of their anatomical figures. Millions of women march and fight against this ailment each year, but there are a small percentage of men dealing with the same issue. Men breast cancer is a serious disease that's often overlooked by both patients and their caregivers. As you enter your retirement years, it's time to cast a light on this ailment that can be life threatening.

Breast Tissue Defined

A common misconception is that men have no breast tissue at all. However, both males and females start out with very similar structures as fetuses and children. Hitting puberty is where the differences begin. Women develop their breasts while males continue with flat chests. Within the male chest is a mixture of ducts and stroma, which are conduits and fatty tissue, respectively. Males can have some lobules, but they're normally small in number because these features produce milk in pregnant women. Because of the specific tissues present in every male, men can get breast cancer as their bodies mature into the senior years.

The Lymph Connection

Men and women don't differ very greatly when it comes to the lymphatic system. Lymph nodes and vessels between them move waste products in and out of the surrounding tissues. This system essentially maintains a clean body. However, it can also create a conduit for cancer cells. Lymph nodes dot the male chest where a line of nodes extends in a diagonal fashion from the armpit and into the collarbone. Another node collection stretches vertically above the sternum bone. If cancerous growths occur within male breast tissue, the mutated cells can quickly travel into the lymphatic system and into the rest of the body. Doctors are always concerned about lymphatic involvement for both men and women if cancer is detected at the breast tissue.

Lumps and Possible Pain

Men should be aware if there's cancer in their family's history. Whether the ailment struck males or females, any cancer fights should be considered as risk factors in your life. Be aware of any unusual growths across the chest. These areas may not be tender or painful at all. Other men notice some throbbing in these affected regions. If you're questioning any tissue in the chest area, bring it up to your doctor. Further tests can clarify the situation.

Stigma With Male Breast Cancer

A major concern for men when it comes to breast cancer is the stigma associated with it. It's considered a women's ailment so overlooking a possible diagnosis by avoiding the doctor is all too common. Men might wait until a lump is entirely obvious or when discharge releases from the nipple region. Waiting out this time period can mean the difference between a benign and malignant diagnosis. Men must feel comfortable with their doctors in order to point out concerns before they worsen.

Be observant about every part of your body, including the chest area. Give yourself exams where you press on the skin and underlying tissue each month. Men can get breast cancer so catching it early on is the key to a long life. There's so much more in life to enjoy as retirement stretches on for several decades.

How To Tell If You're Getting Enough Sleep

Getting enough sleep is vital for your mental and physical well-being, but you may not know how much sleep is required for your needs. The majority of adults need seven to nine hours of sleep each night to feel their best. Here are a few ways to notice if you are sleeping enough for your health. 

Way 1: Are You Alert Throughout the Day?

When you are sleeping enough, you will feel mentally alert while driving a vehicle or completing paperwork. If you are struggling to remain alert on a daily basis, then you aren’t sleeping enough each night. When you aren’t mentally focused while operating machinery or working at a job, you are likely to make serious mistakes. 

Way 2: Are You Frequently Ill?

When you are sleeping, your body’s lymph glands produce chemicals that improve your immunity levels. If you are sick many times throughout the year, then your immune system is depleted, causing you to have colds or influenza. While getting enough sleep may not prevent every illness, having a stronger immune system is essential for remaining healthier. 

Way 3: Does Your Vision Seem Blurry?

After you have been awake for many hours, you may notice that your vision is blurry because you need to get some rest. If you have blurry vision in the morning despite wearing eyeglasses or contacts, then it can indicate that you aren’t sleeping enough each night. 

Way 4: Do You Fall Asleep During the Daytime?

If you fall asleep quickly while working at your desk or in dark places such as movie theaters, then you aren’t sleeping enough at night. When you are a healthy adult, you shouldn’t fall asleep while driving a vehicle or working on a computer at work. It isn’t normal to fall asleep while sitting upright in a chair, and this indicates that you need to get more sleep at night. 

Way 5: Are You Grumpy Throughout the Day?

When you aren’t sleeping enough, it can affect your mood. Notice how a child acts when she is tired to understand why lack of sleep leads to a foul mood. If you are angry with everyone at work or home on a daily basis, then you must begin to sleep more each night. Lack of sleep can also reduce your brain’s serotonin levels, leading to depression. 

Way 6: Do You Have Poor Coordination?

Lack of sleep can affect your body’s coordination, leading to dropping items or falling onto the floor. You may notice problems with coordination while performing daily tasks such as preparing meals, or you might have problems enjoying activities such as sports. 

Way 7: Are You Gaining Weight?

If you aren’t sleeping enough each night, then you may gain weight. Your body reacts to lack of sleep by producing more cortisol, and this chemical causes you to feel hungry. When you are hungry, you will eat more and gain weight. To maintain your weight, make sure to get enough sleep on a routine basis. 

Way 8: Do You Have High Blood Pressure? 

When you have high blood pressure, it is damaging your body’s cardiovascular system. New research reveals that lack of sleep can lead to high blood pressure. When you are sleeping, your body produces hormones that regulate your anxiety levels. Without adequate sleep, your stress level is uncontrollable, leading to high blood pressure. 

Cotton Candy Grapes Are a Real Thing: You Read That Right

Humans are hardwired to like sweet things. Even if you personally feel like you don't like that much sweetness, you'd still probably choose a bit of candy over a savory food now and then. But the sugar in those -- or the artificial sweeteners -- can make those sweet foods a nutritional landmine. A healthier solution is to turn to fruit, especially a grape with a name like Cotton Candy. These are for real, and they are turning the grape world inside out.

What They Are

Cotton Candy grapes were produced by a grower in California. They reportedly taste almost like cotton candy (tasters keep comparing it to the pink kind, even though there's really no difference in flavor between colors), with a very sweet, crunchy burst of flavor. They are very popular but are available for only a few weeks every summer.

They're Not GMO

A grape that tastes like candy may seem unnatural, but these grapes were produced through good old plant breeding. Growers experimented for years with combinations of Vitis vinifera, the main table grape variety, and other grape genera and species. Finally, they combined V. vinifera with a variety of grape similar to a Concord, and got the Cotton Candy flavor. The company has also worked on flavors like strawberry and the sweetly named Gum Drop.

The company said the point was to bring sweet, bright flavors back to fruit. It's common to find fruit sitting in stores, flavorless or nearly so. The company pointed out that many candies are fruit-flavored, and they want to get back to having real fruit that tastes that sweet.

The Nutrition Is Different

Cotton Candy grapes are definitely healthier than actual cotton candy at a carnival. However, compared to basic grapes, the Cotton Candy variety has more calories and more sugar. They're also more expensive. Still, they have vitamins and fiber, and the calorie count is lower than much of the candy available. 

The grapes have become so popular that markets have reported people showing up just to buy that one variety. Luckily, more markets are carrying them, and the growers have expanded their fields substantially. 

Don't forget regular grapes, though. They can still be very tasty and crisp, and they are available for a lot longer than the Cotton Candy variety. 

If you really want more sweet foods, these grapes could be the perfect solution. Do talk to your doctor and a dietitian if you have specific health issues that would make adding carbs and sugar difficult. Other than that, if you can find the grapes, give them a try. You may find a new favorite fruit to munch on. Keep an eye out for more varieties as the company says it's still creating more interesting new flavors for the public.

What Is Gene Therapy?

Gene therapy is a remarkable technique that researchers are developing to treat several types of diseases. Although the use of this medical therapy for humans is still in its infancy, gene therapy (GT) has the potential to completely change the prognoses for millions of ill people throughout the world. Of all of the remarkable medical developments of the past decade, GT is clearly one of the most impressive. Simply, GT involves strategically introducing DNA into the patient under treatment. Typically, the new DNA is used because it contains a well-functioning gene chosen to fix the effects of a harmful genetic mutation. 

Researchers are still in the early stages of developing GT to treat human patients. Until now, the technique has not proven very effective for curing humans. However, recent breakthroughs have brought GT closer to widespread use in medicine. Thanks to these brilliant medical breakthroughs, doctors might soon use GT to treat muscular dystrophy (MD), cystic fibrosis and a variety of genetic disorders. 

Gene augmentation therapy is perhaps the most simple form of GT. This is the form of GT that uses implanted DNA to correct genetic mutations. For example, a particular gene might not produce a protein needed by the human body. To correct the mutation, doctors introduce DNA that contains a more effective version of the malfunctioning gene. This therapy has the potential to treat medical disorders that are classified as reversible. Cystic fibrosis is disease that may soon respond to treatment of this type. It is a truism that people must take responsibility for their own health outcomes. Nevertheless, the public sector has a definite obligation to help improve the state of public health. 

Though GT has enormous potential for the future, some obstacles remain before this therapy is ready for widespread adoption. Still, a recent news development demonstrated that GT has a lot of staying power as a medical discipline. In early September, 2017, the FDA approved a trial of a new GT technique for treating leukemia. This represents the very first time that any national government has given approval for this type of human trial. This type of GT made headlines worldwide when it was used to save the life of a sick British child named Layla. 

Called CAR-T, this therapy involves resetting the patient's immune cells to make them more adept at targeting cancer cells. A sample of the patient's own T-cells is sent to a pharmaceutical laboratory located in New Jersey. At the laboratory, technicians use an inert virus to insert a gene into the patient's T-cells. This added gene will give the patient's immune system far more ability to hone in on the out-of-control cells that cause cancer. If people want to live in societies that take proper care of the ill, they should encourage public officials to support GT research. Without doubt, this avenue of research is ripe for development. With proper funding and support, it seems sure that GT will evolve into a powerful, easily accessible treatment that will ease the lot of millions. 

If CAR-T is fully tested and approved, which seems fairly likely, this will represent a major milestone in the history of American health care. CAR-T is designed to treat the type of leukemia involved in the vast majority of child leukemia cases. Nevertheless, this treatment will provide hope for patients of all ages and their loved ones. The projected price for one treatment will be under $500, which is fairly reasonable for leukemia treatments in this day and age. This treatment is priced so that even patients with fairly humble means will have the opportunity to experience cutting-edge care.