Pages

Monday 28 August 2017

All These Things May Be Harming Your Gut Health

Suffering from even mild gut distress can be a real bummer. It can also be confusing. Is it your diet? Is it your lifestyle? Where to begin? To give you a solid lay of the land, here are some of the most common things that could be harming your gut:

Sugar

The bad bacteria in our guts feed off of sugar, so it is best to consume the sweet stuff in moderation. The imbalance and inflammation caused by excess sugar consumption can lead to leaky gut and autoimmune disorders, along with insulin resistance, obesity and diabetes.

Artificial sweeteners

No, artificial sweeteners aren’t any better. Artificial sweeteners can actually cause insulin levels to spike, as real sugar does, which is pretty confusing for the body, especially since artificial sweeteners are not digestible. In fact, aspartame breaks down into formaldehyde, which is a well-known carcinogen. No one’s gut tolerates formaldehydewell. 

Grains

Grains are loaded with potential issues, especially if your gut is already sensitive. Between lectins, phytic acid and gluten, grains can be a difficult food group to navigate for some. All grains and legumes (and nightshade veggies) contain lectins, which can cause digestive inflammation and leaky gut symptoms (similar to gluten). Luckily, if you presoak or sprout your grains, both lectins and phytic acid quantities are significantly reduced and the grains become far more digestible. But many grains, like wheat and bulgar, also contain gluten, which can further contribute to issues with leaky gut and inflammation in some. Also be very cautious beans and legumes, including soy consumption, too. Traditional Asian diets prepared and consumed soy in a way that broke down the lectins and phytic acid through fermentation. However, modern day soy milk and tofu are not prepared in this manner and are difficult to digest and potentially inflammatory. Take the time to prepare your grains and beans before eating them if you are concerned about your gut health.

Raw spinach and kale

Greens like spinach, kale, collards and chard and are full of oxalic acid, which binds to nutrients in your digestive system and prevents you from absorbing them during digestion, which can lead to deficiencies. If you are suffering from sluggish digestion or nutritional deficiencies, it is a good idea to lightly steam these greens before consuming, particularly if you consume them in large quantities.

Dairy

For some, dairy consumption can cause an imbalance in gut flora. This can lead to inflammation and digestive issues, as well as a sluggish immune system. While some of us can tolerate dairy, many cannot. Luckily coconut milk exists, so ice cream, whipped cream, yogurt and creamy stews are still within reach. Dairy-free eating isn’t so bad after all.

Processed foods

Like sugar, processed foods can cause an imbalanced microbiome by feeding the wrong types of critters. The inflammation and insulin resistance that results can lead to obesity, diabetes and other diseases down the line. Just stop eating lots of processed foods. They’re bad news.

Chlorinated water

In pools and city water supplies, chlorine is used to demolish all bad bacteria. However, when you are drinking it, the chlorine may be doing damage by killing off important gut flora in your digestive system. In fact, there may even be a link between chlorinated water consumption and bladder cancer. If your tap water is chlorinated, invest in a reverse osmosis filter. These can remove all the chlorine from your drinking water, along with pesticides and other nasties.

Too much meat

The link between red meat and heart disease may be due to the breakdown of a compound known as carnitine. As gut microbes break carnitine down, they create compounds that may increase plaque buildup in the arteries. If you do consume meat, always opt for grass-fed and enjoy it as a garnish rather than the centerpiece of a meal.

Stress

It’s not just food that can harm your gut. Stress has an immediate impact on our gut function. It changes the composition of the microbiome (for the worse) while increases gut permeability, which can lead to leaky gut. Consistent stress can also lead to the development of food allergies, so finding good stress management techniques is so important for your health both mentally and physically.

Antibiotics & NSAID pain relievers

When we rely on drugs too much, we can do a lot of damage to our guts. For instance, antibiotics decimate the gut flora so as to kill all the bad bacteria present. And taking too many ibuprofen or the like for headaches can also do damage to the intestinal walls, so opt for natural remedies when you can. If you have to take antibiotics, as sometimes we all do, be sure to take an intensive course of probiotics during and after treatment. The microbiome rules our health. By wiping yours out, you are leaving yourself vulnerable to the growth of unwanted flora, imbalance and potential disease.
By no means do you have to cut all of these things out in order to have a healthy gut, but it is important to figure out which foods work best for you. If you are suffering from gut issues with unknown origins, do some testing by removing certain foods from your diet and addressing your lifestyle and see how you feel. And always, always consult a trusted medical professional for safety and support.

10 Things You Should Purge Today

Sometimes we all need a fresh perspective on our homes – specifically, what needs to go and what deserves to stay. Melissa Maker, book author and founder of a Toronto-based cleaning company called Clean My Space, is really good at this. She has made a number of popular videos listing “things you should toss now.” I’ve watched a number of these videos and always finish feeling inspired to purge. Here are some of her suggestions, gathered from three separate videos.

1. Nasty dishcloths

You know when you encounter an old cloth at the bottom of the drawer that’s supposed to be clean, but really it just smells like bad cheese? A cloth that, no matter how many times you launder it, continues to reek? Yeah, those need to go. They’re not even useful for cleaning since they already smell to begin with.

2. Boxes

Chances are, you’ve bought something that comes in a box and then kept the box, thinking it will come in handy if you ever need to return the item. Don’t fall for that thinking, especially if you’ve had the item for a few months by now. You’ll almost never need that box; U-Haul and other moving companies may take flattened boxes in good shape. Check with your local library to see if they can use them or post them on a sharing site for someone who is planning a move. 

3. Pillows

It’s tempting to cling to old pillows with the excuse that they might come in handy for emergency overnight visitors, but as long as you already have a couple stashed away for that purpose, there’s no sense in storing extras. Plus, if your old pillow is used enough to throw out, you probably don’t want to give it to a guest. You can donate these to animal shelters or use them for packing or craft material.

4. Free samples

Everyone in the minimalism/decluttering/zero waste world will tell you to avoid free samples at all costs. But if you do fall victim to their clutches, Maker suggests using within 2-3 days or stashing the best ones in a travel kit. The rest can be given away or donated to a housing shelter.

5. Cleaning products

Preferences change when it comes to cleaning products, or else bottles get forgotten in hard-to-reach cupboards. Get rid of the extras, keep only what you like to use, and make sure it’s handy. Either make a concentrated effort to use up the rest or donate them to a neighbor.

6. Old nail polish and cosmetics

Do you find yourself shuffling through a dozen bottles of nail polish before you find the color you want, or riffling through various shades of the same color of eye shadow? Do yourself a favor and keep only the ones that bring you joy, à la Marie Kondo.

7. Plastic containers

Doesn’t everyone have a nightmare drawer of Tupperware, where you can always find a container and a lid… but they never seem to fit together? It’s time to move beyond the frantic searching and trying. Keep a minimal number of containers, or else switch to glass containers, which, for some inexplicable reason, don’t seem to get lost so easily. Reduce the number of sizes and shapes you have. I’m a big fan of glass jars because I can always find a lid. Old plastic containers can be retired and used for mixing things in the garage or craftroom, or for organizing odds and ends in a desk or junk drawer.

8. Old electronics (and their cords)

Obsolete technology has no use in the house. As Maker laments her husband’s tendency to keep all his old phones, she points out that their future children will likely not be interested at all in seeing what the iPhone 4s looked like. They’d rather go to a museum to see it. The same goes for cords. Keep only the charging cords that you’re currently using.

9. Jewelry

Tastes change, things break, pieces get lost. Do a jewelry purge every few years. Sell any silver or gold, or offer less-valuable pieces to a young acquaintance who may appreciate the boost to their collection.

10. Mugs and cups

We’ve all got those coffee mugs and water glasses that we secretly hate and avoid using. They sit at the back of the cupboard, occupying valuable real estate. Move them out and keep only the ones you love in your cupboard; retire the old ones for camping, to store things in the garage, for use in the garden, or donate them to a secondhand shop.

Why You Should Add Black Beans to Your Diet

Black beans are nutritional gold. A rich source of protein, they are both delicious and satisfying. Here is a list of their nutrition quotient:
WHFoods quotes recent research on the colon cancer fighting properties of black beans, adding that the American Cancer Society, the American Heart Association and the American Diabetes Association recommend legumes as a key food group for fighting disease.
Black beans contain both soluble and insoluble fiber, which helps the digestive process and lowers “bad” cholesterol, guarding heart health.
The fiber in beans also keeps you feel full longer, which helps you in your efforts to eat less food.

Black beans contain essential trace minerals such as selenium, magnesium, manganese and phosphorus. Each of these has a key role to play in maintaining the health of your bones, nerves, muscles and immune system.
The rich black color of the beans comes from  phytochemicals and flavonoids that fight free radicals and protect you from disease.
Worried that beans will cause flatulence? There is a simple way to take care of that: soak the beans overnight in clean water, and drain out the water in the morning. Rinse the beans thoroughly, and cook in a fresh lot of water. If using canned beans, drain and rinse them before using.
Just three cups of cooked legumes every week will help you meet the minimum USDA recommendations.
If you are not accustomed to eating beans, introduce them slowly into your diet. Soon, you will fall in love with their wonderful flavor, and discover how versatile they are. 

10 Nutrient-Packed Ways to Revamp Your Salads

While a salad is typically a healthy meal option, always opting for the same ingredients can make it boring-as well as keep you from maxing out on the healthy nutrients that you could be adding to the mix. Stephanie Middleberg, RD, a dietitian in NYC and founder of Middleberg Nutrition, shares her top selects for transforming your salad for spring and summer.
Artichokes
What they do: "One medium sized artichoke contains 20 percent of your fiber for the day for only 60 calories," says Middleberg. "Also it's a good source of folate, vitamin C, magnesium and high in the flavnoid Quercetin, which can also be protective against seasonal allergies."
Aim for: one medium artichoke or two hearts 
Asparagus
What it does: "Potassium in these spears pumps sodium out of your body to help beat bloat and puffiness (because it's very rich in antioxidant compounds)," she says. "And it's filled with vitamin A, K, and fiber." Middleberg's personal favorite: asparagus salad with white beans, parsley, lemon and olive oil.
Aim for: depends how you use them but recommend 1/2 cup -1 cup
Zucchini
What they do: "Zucchini is laced with magnesium-each large zucchini contains 58 milligrams, which is about 18 percent of the recommended daily intake," she says. "Magnesium is a mineral that helps to prevent and heal headaches, insomnia and constipation." The vegetable also has fiber and folate. "I highly recommend making zucchini linguini and using a peeler or spirilizer for a great addition to salads or making as an entree," she says.
Aim for: 1 cup
Avocado
What it does: "Avocado is the summer beauty food," says Middleberg. "They're an excellent source of healthy monounsaturated fat, which help hydrate skin, and are high in antioxidants (that protect against damaged skin), as well as phytosterols (which lower cholesterol)," she says. "I love avocado in salads for its creaminess and that they can take the place for salad dressings-just smash the avocado and add a little seasoning."
Aim for:1/2 avocado 
Fennel
What it does: "Fennel is excellent for your digestion and reducing bloat because it contains fiber, potassium, vitamin C," explains Middleberg. "It's also an anti-inflammatory food, is low in calories yet high in flavor." And while you may not think of it as such, it's versatile, too. "They are great raw, roasted or grilled in the summer," says Middleberg. "I recommend making a salad of fennel, celery, citrus, mint, lemon and olive oil-simple, clean and delicious."
Aim for: 1 cup
Plums
What they do: "Plums have potassium, vitamin C, antioxidants and fiber," says Middleberg. "Vitamin C improves iron digestion, so pair with iron-rich foods (such as vegetables, grains, nuts, meat, fish or poultry). "Try them grilled in a salad," she says. "Even their juice serves as a great base for a dressing."
Aim for: 2 plums
Watermelon
What it does: "It's high in nutrients as well as flavor," notes Middleberg. "And they contain vitamin c, and are also have a high water content that helps to keep you full, and lycopene, an antioxidant linked to cancer and heart disease prevention," she says. Try skipping classic lettuce and opt for pairing the fruit with feta a mint, she says.
Aim for: 1/2-1 cup (depends on if base of a salad or addition)
Tomatoes
What they do: "Tomatoes are are a rich source of lycopene, vitamin A and C, fiber and potassium," says Middleberg.
Aim for: 1 cup chopped 
Sea Veggies
What they do: "Sea vegetables are not only have bioavailable iron (because of a small vitamin C content as well), they are also high in iodine, amino acids, plant based omega's," says Middleberg.
Aim for: 1 tsp
Sunflower Seeds
What they do: "They're packed with antioxidants like vitamin E and selenium, which is essential for thyroid function and metabolism," explains Middleberg. Plus, they're also a "good source of minerals including copper, potassium, and zinc," she says.
Aim for: 1/4 cup

Great Tips for Improving Your Health (25 pics)


























7 Nutrient Deficiencies that Can Make You Sick

Today's average restaurant meal is more than four times larger than in the 1950s, and according to the Centers for Disease Control and Prevention (CDC), adults are, on average, 26 pounds heavier. Despite the embarrassing abundance of food, many Americans still unknowingly suffer from nutrient deficiencies. Whether from vapid calories (hello, junk food),chemical-induced deficiencies, a lack of a variety, or any number of other factors, some of us just aren't getting what we need.
The CDC's Second Nutrition Report, an assessment of diet and nutrition in the U.S. population, concludes that there are a number of specific nutrients lacking in the American diet. Not only can nutrient deficiencies have long-lasting health effects, they can make you feel rotten. Here are some of the more common vitamins and minerals lacking in our diets, deficiencies that can cause an array of symptoms, from poor memory and bleeding gums to impaired work productivity and depression. 

1. Vitamin B12
Vitamin B12 is naturally found in many animal products, including fish, meat, poultry, eggs and dairy items; it is generally not found in plant foods. Fortunately for vegans, fortified breakfast cereals and some nutritional yeast products also contain vitamin B12. The vitamin is required for proper red blood cell formation, neurological function and DNA synthesis. Deficiency of this important vitamin is common, affecting up to 15 percent of the general population.
The Recommended Daily Allowance (RDA) for males and females over the age of 14 is 2.4 micrograms (mcg).
Symptoms of vitamin B12 deficiency include megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight loss. Neurological problems like numbness and tingling in the hands and feet can also occur. Other symptoms include difficulty maintaining balance, depression, confusion, dementia, poor memory and soreness of the mouth or tongue. Vitamin B12 has also been linked to Alzheimer's disease.

2. Vitamin C
Most animals are able to synthesize vitamin C internally, but not humans; we need to get it from our food - lest we end up like the scurvy-ravaged sailors of lore. Citrus fruits, tomatoes, tomato juice and potatoes are major sources of vitamin C in the American diet. Other good contributors include red and green peppers, kiwi, broccoli, strawberries, Brussels sprouts and cantaloupe. Vitamin C is not naturally found in grains, but it is added to some fortified breakfast cereals.
The body uses vitamin C for the biosynthesis of collagen, L-carnitine and certain neurotransmitters, and it is also involved in protein metabolism. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron. The RDA for adults over 19 is 90 milligrams (mg) for males and 75 mg for females.
Vitamin C deficiency causes scurvy, the symptoms of which include fatigue, malaise, inflammation of the gums, loosening or loss of teeth, joint pain, and poor wound healing. Although scurvy is no longer the scourge it once was, but narrowly chosen diets and bulimia among teens has created a scurvy resurgence. It can also afflict alcoholics or older people whose ability to absorb vitamin C has diminished from excessive medications or poor eating habits.

3. Vitamin D
Not many foods naturally contain Vitamin D. Fatty fish like salmon, tuna, mackerel, and fish liver oils are the best natural food sources. To a lesser extent, vitamin D is also found in beef liver, cheese, egg yolks and mushrooms. Fortified foods offer Americans most of the vitamin D they consume. Since the 1930s, nearly all of the U.S. milk supply has been fortified with 100 International units (IU) per serving. Breakfast cereals are also commonly fortified with vitamin D. And fortunately, our clever bodies make vitamin D when skin is exposed to sunlight; most people meet at least some of their vitamin D needs this way.
Vitamin D regulates calcium in the body and helps it to maintain strong bones. It is involved in healthy muscle movement, the nervous system relies on it, and it improves immune function as well as helping to reduce inflammation. The RDA for vitamin D is 600 IU for males and females between 19 and 70 years.
In children, vitamin D deficiency causes rickets, which has become less common since the 1930s but does still occur. With rickets, the bones become soft and bend. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness. Vitamin D deficiency has also been linked to daytime sleepiness.

4. Iodine
Iodine is a mineral found in ocean fish, seaweed, shrimp, and other seafood, as well as dairy products and products made from grains. Produce also contains iodine, although levels in fruits and vegetables depend on the soil they were grown in.
Iodine is used by the body to produce thyroid hormones that work to control other essential functions. Thyroid hormones are also required for proper bone and brain development during pregnancy and infancy. The RDA for those 14 years and older is 150 mcg.
Iodine deficiency during fetal and early-childhood development is a leading cause of brain impairments in much of the world. In adults, mild-to-moderate iodine deficiency can cause goiter, as well as impaired mental function and work productivity. Chronic iodine deficiency may be associated with an increased risk of some forms of thyroid cancer.

5. Iron
According to the World Health Organization, iron deficiency is the number one nutritional disorder in the world. Dietary iron comes in two forms, heme and nonheme. Heme iron is found in red meats, fish and poultry; nonheme iron is found in plants, like lentils and beans. Nonheme iron is the form that is added to enriched and fortified foods. Animal-derived iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron. 
Iron is essential for proper body functions. It helps transport oxygen to the cells, aids in blood cell creation, supports protein structures in the body and other important functions. The RDA for iron is 8 mg for males age 19-51, and 18 mg for females 19-51. For both males and females over 51, the RDA is 8 mg.
Symptoms of iron deficiency can include fatigue and weakness, poor work and school performance, slow cognitive and social development during childhood, difficulty maintaining body temperature, decreased immune function, increased susceptibility to infection, and inflamed tongue. 

6. Magnesium
Magnesium is found in legumes, nuts, whole grains and vegetables, but American magnesium levels have dropped by half in the last century due to changes in agriculture and diet. Most Americans do not get the recommended amounts of magnesium, according to the experts.
Magnesium helps the body regulate more than 325 enzymes and plays an important role in organizing many bodily functions like muscle control, electrical impulses, energy production and the elimination of harmful toxins. The RDA for males 19-30 is 400 mg, and 420 mg for males 31 and over. Females 19-30 should aim for 310 mg; those 31 and over should get 320 mg.
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms can occur. One prominent study revealed that a magnesium-rich diet may lower stroke risk
7. Zinc
Zinc is abundant in oysters, red meat, poultry and fortified breakfast cereals. Beans, nuts, whole grains and dairy products also provide some zinc, but beans and grains have compounds that keep zinc from being fully absorbed by the body. Because of this, vegetarians may need to eat twice as much zinc than what is recommended.
Zinc is important for helping the immune system battle bacteria and viruses. It also helps in the production of cells and during pregnancy and infancy; in childhood, zinc helps the body to develop correctly. Zinc helps wounds heal properly and plays a role in taste and smell. The RDA for zinc is 11 mg for adult men and 8 mg for adult women.
Symptoms of zinc deficiency include slow growth in infants and children, delayed sexual development in adolescents and impotence in men. Too little zinc can also be to blame for hair loss, diarrhea, eye and skin sores, loss of appetite, problems with wound healing, decreased ability to taste food, and lower alertness levels.
Note that some nutrients have upper limits as well, and overusing supplements can lead to adverse effects. (Also, some supplements can interfere with prescribed medications.) If you think you may be suffering from a nutrient deficiency, consult with your physician before loading up on supplements.

Sunday 27 August 2017

24 Pop Culture Parodies of famous album covers


24 pop culture parodies of famous album covers by RIPT Apparel's community of talented artists

"1992" Album Cover by DiHa


"Aang Against the Fire Nation" Album Cover by Pigboom
"Bad News For People Who Have Failed This City" Album Cover by Moysche Designs

"Agent Cooper" Album Cover by Mephias
"Casseticons of the Galaxy" Album Cover by Brandon Wilhelm Art
"Kongz" Album Cover by 8-Bit-Hobo

"With Antlers" Album Cover by ntesign
"Attack The People" Album Cover by Prime Premne Design
"You Found Out We Got Freaky" by Tweedler92
"The Viridian Underground" Album Cover by MaryContrary
"Nerf Herders" Album Cover by wuxter
"Star" Album Cover by Azzazzyn
"Math Girls" Album Cover by DiHa
"Saiyan Prince" Album Cover by Taran Atreides
"Rorschach" Album Cover by jerwin
"Rad" Album Cover by Poopsmoothie
"Pony" Album Cover by apdesigns
"Intergalactic Delivery Company" Album Cover by MareveDesign
"GCPD Zeppelin" Album Cover by Gil
"Bowser Fighters" Album Cover by SergieDoe
"Skaro" Album Cover by Nicko Designs
"Appetite for Salvation" Album Cover by David Canomonzon
"Vulcan Officer" Album Cover by A-Man-Oxford-Designs

"Licensed To Frak" Double Album Cover by A-Man-Oxford-Designs