5 Healthy Foods You Should Be Eating Daily

Loaded with essential vitamins and nutrients, these "super " foods provide the body with everything it needs to thrive.

Tomatoes

Main vitamin or nutrient: Lycopene

If you don’t have them growing in your back yard, chances are, you have them in your fridge. Tomatoes are a simple staple that many generations across many different cultures have and continue to use widely. It is estimated that the average person eats around 80 pounds of tomatoes per year. These red bulbs make a perfect accent to a wide variety of foods. They are available year round, canned or fresh, and they are relatively inexpensive. But the best part about tomatoes is that they are one of the healthiest foods you can give to your body.Tomatoes are composed of lycopene, a carotenoid that gives them their ruby red color.

Lycopene is a powerful antioxidant with cancer fighting properties that has shown to be effective in preventing both prostate and breast cancer. Like other antioxidants, lycopene destroys free radicals in the body that may otherwise damage cells and they slow down the aging process. Tomatoes are also relatively high in vitamins A and C, which are great for fighting colds, and they have small amounts of fiber, potassium, niacin, and other trace minerals as well.

Yogurt

Main vitamin or nutrient: Live, active bacterial cultures and calcium

Yogurt is a staple in most households. Your mom probably fed it to you as a kid, and she was a smart lady in doing so because yogurt is not only very high in calcium, which keeps your bones and teeth strong and healthy, but it is rich in live bactierial cultures. These active cultures usually refer to Lactobacillus bulgaricus and Streptococcus thermaophilus, which are two organisms that convert pasteurized milk into yogurt during the fermentation process. Never thought living organisms in your food could be good for you? The live microbes found in yogurt encourage the right type of bacteria to flourish in your digestive system, which allows you to process food and absorb nutrients better.

Furthermore, these organisms are helpful in building a strong immune system and they have the potential to lower cholesterol. Studies are being conducted to prove their effect on fighting certain types of gastrointestinal illness, certain infections and cancer as well.Yogurt is also loaded with protein and has solid amounts of vitamin B12, riboflavin and potassium in it. Plus, it comes in a variety of flavors, which means that you can mix it up everyday without getting tired of it.

Avocados

Main vitamin or nutrient: Potassium and glutathione

It’s time to take guacamole off of your "do not eat" list. Long considered a threat to the waistline because of its high fat content, avocados now top the list of healthy foods you should eat everyday. Avocados are extremely high in potassium and are a great source of glutathione, a powerful antioxidant that destroys free radicals in the body. Free radicals are responsible for promoting disease and accelerating aging in the body.In addition to the high levels of glutathione that avocados contain, they also have a high monounsaturated fat content, which means they have the ability to lower bad cholesterol and raise good cholesterol in the body.

These benefits have been shown to improve the heart health of those living with high blood pressure and diabetes. Avocados are also high in vitamin E, which is another antioxidant that protects the cells and helps regulate cholesterol levels.Although avocados provide the body with many critical nutrients, don’t overdo it. They are high in fat, so eating them in excess can add inches to your gut over time.

Dark, leafy greens

Main vitamin or nutrient: Calcium

Dairy products are not the only way to ensure you’re getting enough calcium. Believe it or not, dark, leafy greens including spinach, kale, arugula, and Swiss chard are great ways to ensure you’re giving your bones what they need.Calcium is integral in building and maintaining healthy bones and teeth and reduce the risk of osteoporosis. Added to that, calcium is important in regulating the heart’s rhythm, the transmission of nerve impulses and blood clotting functions in the body.

Dark, leafy greens are also loaded with vitamin A, C and fiber, which are other essential vitamins the body needs everyday. To take advantage of all of these healthy benefits, make sure you order the salad on the side of your main dish instead of French fries.

Salmon

Main vitamin or nutrient: Omega-3 fatty acids

We know, it’s hard to eat fish everyday, but after you read this next section, you might want to reconsider.Salmon is packed with omega-3 fatty acids, a group of essential polyunsaturated fats. These fats are considered essential because the body cannot create them, they can only be obtained through food. Omega-3 fatty acids have been shown to improve heart health, protect against degenerative disease and reduce inflammation in people who consume regular amounts in their diet. Additionally, these healthy fats are thought to improve cognitive and behavioral functions and, in some cases, can effectively reduce symptoms caused from certain psychological disorders, including depression.In addition to the high omega-3 content, salmon is also a great source of protein and is lower in fat than other types of meat. It is rich in niacin, vitamin B12, magnesium, phosphorus and vitamin B6.

Although healthy, salmon and other types of oily fish can occasionally contain trace amounts of heavy metals such as mercury and other toxins. These toxic levels are not as high as those found in other types of fish, and most of the health risks are typically associated with pregnant women or children, but it is important to read labels and try to purchase wild salmon whenever possible.

Eat Them Daily, Feel Good Forever

There you have it — our first list of healthy foods that you should be eating everyday if you want to improve and maintain your health. Even if you exercise, you need to supply your insides with the good stuff to keep a healthy body. Eating the foods listed above everyday will ensure that your body gets what it needs to function properly. So go on, grab your grocery list and make sure you add these five items to it. You'll thank me when you hit 60 and you're feeling better than you did at 20.

Newborn care: Common-sense strategies for stressed-out parents

Round-the-clock newborn care can turn your life upside down. Use these practical strategies to handle the new stress in your life.

A newborn can bring a whirlwind of activity and excitement to your life — and plenty of stress and fatigue as well. Whether you're a first-time parent or a seasoned veteran, consider 10 practical strategies to keep stress under control.

1. Take care of yourself

Resist the urge to count caffeine as a major food group or a substitute for sleep. Instead, eat a healthy diet, drink plenty of water and get some fresh air. Sleep when the baby sleeps — and work out a nighttime schedule with your partner that allows both of you to rest and care for the baby. Do something you enjoy every day, either with your baby or on your own. Good habits will help you maintain the energy you need to care for your newborn.

2. Establish visiting rules

Friends and loved ones may come out of the woodwork to admire your newborn. Let them know which days work best and how much time you have for a visit. Insist that visitors wash their hands before holding the baby, and ask anyone who's ill to stay home. Don't be afraid to set aside your social graces, either. Let trusted visitors care for the baby while you get some much needed rest.

3. Go with the flow

It's never too early to establish a routine — but let your newborn set the pace. Allow plenty of time each day for nursing sessions, naps and crying spells. Keep scheduled activities to a minimum. When you need to head out, give yourself extra time to pack your supplies and change the inevitable out-the-door dirty diaper.

4. Expect a roller coaster of emotions

You may go from adoring your baby and marveling at tiny fingers and toes to grieving your loss of independence and worrying about your ability to care for a newborn, all in the space of a single diaper change. Chances are, you and your partner are both tired and anxious as well. Talking about what's bothering you — such as a strained budget or difficulty soothing the baby — can help you stay connected. A shared laugh may help lighten the mood.

5. Relax your standards

Hide the broom and leave dust bunnies where they lie. Store clean clothes in the laundry basket until you need them — or in stacks on the floor, for that matter. Clean the bathroom with a fresh diaper wipe. Serve cold cereal and peanut butter toast for dinner when you're too tired to prepare a more traditional meal.

6. Get out of the house

If you're going stir-crazy with a fussy newborn, take the baby out for a walk. If you can, let someone you trust take over for a while.

7. Accept a helping hand

When friends and loved ones offer to help, take them up on it. Suggest holding the baby, folding the laundry, running a few errands — whatever would help you the most.

8. Nurture other relationships

Your newborn needs your love and attention, but you won't let your baby down by spending time with others. If you have other children, set aside one-on-one time with each of them. Schedule dates with your partner. Meet a friend for lunch or a movie.

9. Keep your perspective

The newborn days won't last long. Step back and appreciate the moment, even amid the chaos.

10. Know when to seek additional help

Parenting is a challenge, even on a good day. If you're depressed or you're having trouble adjusting to life with a newborn, consult your health care provider or a mental health professional. Learning to handle the new stress in your life can help you enjoy the riches parenting has to offer.

'No post-jab paracetamol' advice

Giving paracetamol to babies after vaccinations as a precaution against fever may lower the effectiveness of the immunisation, say researchers.

Some children get a mild fever after a vaccine

A trial of 450 infants having vaccines found that paracetamol doses over the next 24 hours did indeed reduce fever.

However, the Czech researchers also found a significantly lower vaccine response with the painkiller.

A UK doctor said the Lancet study backed advice not to use medicines in children without good cause.

Study leader Professor Roman Prymula said paracetamol was sometimes given prophylactically to allay parents fears of high fever in children after a vaccination.

But the trial, which included children having routine immunisations and booster vaccines, found that the practice may actually do more harm than good.

Half of the children in the study - who were having vaccines against pneumococcal disease, Haemophilus influenzae type b, diphtheria, tetanus, whooping cough, hepatitis B, polio, and rotavirus - were given three paracetamol doses every six to eight hours for the next 24 hours, while the other half did not.

It found that 42% of the children in the paracetamol group ended up having a temperature over 38C after initial vaccines, compared with 66% of children in the non-treatment group, with similar findings for booster vaccines.

But when the researchers looked at vaccine response they found lower levels of antibodies in those who had received paracetamol, suggesting the resulting immunity prompted by the vaccine was not as good.

Interferes with immunity

It is thought this is the first time such an effect has been shown and the researchers said one explanation could be that the paracetamol interferes with the response of immune cells to the vaccine.

"The clinical relevance of these immunological findings is unknown and needs further assessment," Professor Prymula wrote.

"Prophylactic administration of [paracetamol] at the time of vaccination should nevertheless no longer be routinely recommended without careful weighing of the expected benefits and risks."

Dr David Elliman, a child immunisation expert at Great Ormond Street Hospital, said he did not know how common the practice of giving paracetamol after vaccination was but he always advised parents it was unnecessary.

He added the finding about reduced immunity was very interesting and novel.

"My advice would be if the child has a fever, don't always assume it's down to the vaccine - are you happy there isn't another explanation.

"But if the child is otherwise well they probably don't have anything else wrong with them and you need to question whether they really need their fever brought down.

"Giving paracetamol before or after vaccines is not to be encouraged because firstly it has little benefit and secondly this preliminary data suggests it may do harm."

A Department of Health spokeswoman said: "Some children may develop a mild fever following vaccination.

"Department of Health advice is that infant paracetamol or ibuprofen can be given to a child to treat a fever.

"The findings of this study do not contradict this advice."

Reference:
http://news.bbc.co.uk/2/hi/health/8308786.stm

Core exercises: 7 reasons to strengthen your core muscles

You know core exercises are good for you — but do you include core exercises in your fitness routine? Here are seven reasons why you should.

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.

1. Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

2. Core exercises don't require specialized equipment or a gym membership

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.

3. Core exercises can help tone your abs

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow

You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.

6. You can do core exercises at home

Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.

7. Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.