# data[].attributes.body
It’s hard to imagine that something that tastes so great is also packed with vital nutrients that are healthy and beneficial all round. Nuts have been known to people long before the dawn of civilization. They kept our hunter-gathering ancestors full and nourished and now do the same thing for us. The main reason nuts stuck with us is because they are dowered with exceptional qualities. They help control blood sugar levels, maintain nervous system healthily, boost vitality, speed up recovery. And that's just a little bit about them.

You might wonder: why exactly eating nuts is so healthy? First off, they are a great source of vital nutrients, good fats, antioxidants, key proteins. But to answer this question in more detail below you’ll discover the list of health benefits of different varieties of nuts.

Dāvis Veģeris 11.c

# data[].attributes.attachment_link.readable_text
It's hard to imagine that something that tastes so great is also packed with vital nutrients that are healthy and beneficial all round. Nuts have been known to people long before the dawn of civilization. They kept our hunter-gathering ancestors full and nourished and now do the same thing for us. The main reason nuts stuck with us is because they are dowered with exceptional qualities. They help control blood sugar levels, maintain nervous system healthily, boost vitality, speed up recovery, prevent a host of ailments. And that's just a little bit about them.

You might wonder: why exactly eating nuts is so healthy? First off, they are a great source of vital nutrients, good fats, antioxidants, key proteins. But to answer this question in more detail below you'll discover the list of health benefits of different varieties of nuts, as well as their recommended daily intake.

1. Almonds

High content of phosphorus in almonds helps maintain bone and teeth density. It's highest of all nuts in calcium which makes it a perfect shield against arthritis and osteoporosis.

Best source of: calcium, vitamin E, manganese, riboflavin, phosphorus

Daily serving: 23* (~ 160 kcal)
The amount is specified in nuts.
2. Cashews

Cashews are making a comeback as an absolute hit of the season, with their properties being revisited. Not only do they improve blood circulation and lower blood pressure, they can boast impressive cancer-busting qualities. Large amounts of fatty acids and protein also make cashews a great tool for combatting depression and mood swings.

High in: copper, manganese, zinc

Daily serving: 16 (~ 140 kcal)

For many of us pistachios will definitely make it to the top 10 of most delish nuts. But, in addition to their undeniable gustatory qualities, they are great for maintaining weight loss, as well as for heart and gut health.

Rich in: vitamins B6 and B1, fiber, protein, phosphorus, copper, manganese

Daily serving: 49 (~ 160 kcal)

4. Pecans

Besides being huge bone health supporters, pecans are really good at soothing and relieving common PMS symptoms in women (cramps, anxiety, mood swings, fatigue, bloating). They are also rich in antioxidants which makes them a cancer-prevention superfood.

Packed with: copper, manganese, fiber

Daily serving: 15 (~ 100 kcal)

5. Pine nuts

Despite their name, pine nuts are actually these superpowerful seeds. The first and foremost reason why pine nuts are so good for you is that they are incredibly nutritious. Just a handful of these nutrient-dense seeds will keep you full and satisfied for long and will help keep your appetite under control. Also, it's been worthily proclaimed a superfood for lowering the risk of chronic diseases, slowing down aging processes, and boosting eye health. They are high in magnesium which banishes tiredness and skyrockets your energy levels through the roof.

Loaded with: zinc, protein, magnesium, vitamin E

Daily serving: 130 (~ 180 kcal)

6. Peanuts

They contain highest amount of folate in comparison to their kinsnuts. It plays a vital role for brain function and for reproductive health of women. Folate promotes the generation of new cells which reduces the risk of miscarriage.

Stocked with: manganese, vitamin E, folate, vitamin B3, magnesium

Daily serving: 28 (~ 180 kcal)

7. Walnuts

It's not among top favorites for many people, but don't just walk past it. Giving walnuts a chance means signing up for a strengthened heart health and a reduced risk of age-related diseases. There's a particularly strong bond between walnuts and thyroid health, too. You see, diet plays a vital role in the health of your butterfly-shaped gland. By supplying it with selenium walnuts manage to keep thyroid health in balance.

Ample source of: omega-3, manganese, copper, phosphorus, selenium

Daily serving: 14 halves (~ 105 kcal)

8. Hazelnuts

A hazelnut is famous for boosting vitamin E, which, in its turn, is known for aiding hair, skin and nail health. It is vital for preventing such age-specific ailments as Alzheimer's and dementia. When consumed on a daily basis hazelnuts have the power to improve memory and brain function.

Abound with: manganese, copper, vitamin E

Daily serving: 12 (~ 100 kcal)

They help ensure proper functioning of the body, aid in both female and male reproduction, help increase blood flow. And these are just few health facts about Brazil nuts. Being an excellent source of selenium, a handful of Brazil nuts can provide you with their daily required intake. Something your thyroid will be very thankful for.

High content of: selenium, copper, phosphorus, magnesium, vitamin B1, manganese

Daily serving: 5 (~ 170 kcal)

10. Macadamia

These funny-looking nuts are a real treat for a strong and healthy heart. An average serving size of macadamia helps balance out your blood sugar levels, since they are completely free of cholesterol. Also, they reach out a helping hand when it comes to battling inflammation.

Dense in: manganese, vitamin B1

Daily serving: 12 (~ 200 kcal)

What all these nutrients mean to you

Even high-calorie nuts are still good for us, since they replenish us with much-needed nutrients, boost longevity and improve the overall quality of life. Just make sure you don't exceed the daily intake recommended in this article or by your personal nutritionist. The bottom line is this: no nuts are bad for you as long as you eat them in moderation. So, enjoy your handful!

Verv: Home Workout Planner

Vitamin E: for youthful, healthy skin, stronger heart and immunity, eye health.

Zinc: for skin structure and integrity, for stronger immunity, digestion, improved memory, faster wound healing,

Fiber: for bowel movement and overall gut health, reduced risk of heart disease and diabetes.

Folate: for women's reproductive health.

Vitamin B1: for muscle, heart, stomach, brain and intestine health, better electrolyte flow.

Vitamin B3: for lower cholesterol, reduced symptoms of arthritis, better brain function, healthy skin.

Vitamin B6: helps the body produce hormone serotonin and norepinephrine (for better mood), for fat and protein metabolism.

Selenium: for reduced risk of asthma, heart disease and cancer, mental and thyroid health, stronger immunity.

Phosphorus: for strong bones and teeth, kidney health.

Omega-3 fatty acids: for better heart and brain health, reinforced joints and bones, for fighting inflammation, autoimmune diseases, depression and anxiety.

Protein: for bone and kidney health, for boosting metabolism increasing fat burning, for lowering blood pressure and repair of tissues.

Calcium: for strong bones and joints

Copper: for making red blood cells and reinforcing immune system, health of nerve cells.

Vitamin K: for bone health and normal blood clotting, healing and repairing of the damaged tissues.

Manganese: for healthy bones and teeth, stronger immune system and protection against free radicals.

Riboflavin: for eye health, breaking down fats, carbs and proteins turning them into energy.

# data[].attributes.attachment_link.title
Go Nuts for Powerful Health Benefits of These 10 Top Nuts

# data[].attributes.attachment_link.description
It's hard to imagine that something that tastes so great is also packed with vital nutrients that are healthy and beneficial all round. Nuts have been known to people long before the dawn of civilization. They kept our hunter-gathering ancestors full and nourished and now do the same thing for us.

# data[].attributes.body
Rūdolfs Rumpis 11.c

# data[].attributes.attachment_link.readable_text
Breakfast literally means "to break the fast." It is the first meal of the day after a stretch of not eating overnight.

Breakfast earned its title as the most important meal of the day back in the 1960s after American nutritionist Adelle Davis suggested that to keep fit and avoid obesity, one should "eat breakfast like a king, lunch like a prince, and dinner like a pauper."

Though a recent study of 30,000 adults found that 15% regularly skipped breakfast, many still believe it to be the most important meal of the day. Breakfast provides the body with important nutrients, to start the day feeling energized and nourished. Many also believe that it can promote weight loss.

But is breakfast really the most important meal of the day?

As with most things in nutrition, the answer is complex. While some research suggests that skipping breakfast is not harmful, other research suggests otherwise.

Eating regular meals and snacks, including breakfast, allows for more opportunities throughout the day to give the body the energy and nutrients it needs to function optimally.

However, as long as a person can fit their nutrients in during other meals, breakfast may not be the most critical meal of the day.

Here is what the science says.

Most of the claimed benefits of eating breakfast are primarily derived from observational studies, which cannot prove cause and effect.

For example, one 2021 systematic review of 14 observational studies found that those who eat breakfast seven times per week have a reduced risk for:

heart disease

diabetes

obesity

high blood pressure

stroke

abdominal obesity

cardiovascular-related death

elevated low-density lipoprotein (LDL) cholesterol.

Again, this particular group of studies can only suggest that those who eat breakfast are more likely to have a reduced risk for the cardiovascular and metabolic diseases mentioned above. It cannot prove that breakfast is what is causing it.
However, an analysis of data on over 30,000 North Americans shows that people who skip breakfast may miss out on important nutrients.
The most common nutrients those who skipped breakfast fell short on include:
What is more, one randomized control trial published in 2017 that included 18 participants with type 2 diabetes, and 18 healthy participants found that skipping breakfast caused disrupted circadian rhythms in both groups.
Those who skipped breakfast also experienced larger spikes in blood glucose levels after eating. The authors of the study thus suggested that eating breakfast is vital for keeping our internal clock running on time.

Although many people report increased feelings of satiety after starting their day off with breakfast, suggest that those who omit or consume breakfast both end up with nearly identical total daily calorie intakes.

Another randomized control trial carried out over 4 months tested the effectiveness of a recommendation to eat or skip breakfast on weight loss in 309 adults with overweight or obesity trying to lose weight in a free-living setting.
At the end of the study, researchers concluded that eating breakfast did not have any significant impact on weight loss compared with not eating breakfast.
According to a 2019 review of 13 randomized control trials published in , the addition of breakfast may not be a good weight loss strategy. Researchers further added that caution should be used when recommending breakfast for weight loss because it may actually have the opposite effect.

However, it is important to note that this review did have limitations. The types of foods consumed were not included, and the studies were not very long in duration. Additionally, researchers cited the need for additional studies to determine the long-term effects of skipping breakfast.

Interestingly, another study found that skipping breakfast may actually lower total daily calorie intake by 252 calories. Researchers did note, however, that it decreased the overall diet quality when any meals were skipped.

At this time, there does not appear to be any strong evidence that ties breakfast intake to weight gain.

According to one 2018 observational study, those who frequently eat breakfast often pay more attention to their overall nutrient intake, regularly participate in physical activity, and adequately manage stress.

Conversely, those who skip breakfast tend to have unhealthier lifestyle habits such as frequent smoking and drinking. They also tend to have diets higher in fat, cholesterol, and calories than habitual breakfast eaters.

These findings suggest that lifestyle habits may contribute to the overall health status of breakfast eaters, not eating breakfast.

Because breakfast gives us the opportunity to fuel our body with nutrients, it is an important meal. However, according to recent studies, it may not be the most important meal of the day.

Eating breakfast and listening to your hunger cues is very important if you wake up hungry in the morning. However, if you get busy and skip breakfast one day, there is no need to feel guilty.
If you habitually skip breakfast, it is important to ensure you are optimizing your nutrient intake at other meals.
Certain groups of people, such as fitness professionals or athletes who train early in the morning, may also feel better after eating breakfast.

What should you eat for breakfast?

If you enjoy breakfast, begin your day with nutritious foods.

Some healthy breakfast foods include:

Recent nutrition research continues to show us that there is no one-size-fits-all approach when it comes to food. What is important when it comes to achieving optimal health is adopting a healthy lifestyle.

Ways to improve your include:

get at least 150 minutes of moderate physical activity a week

strength training activities for all major muscle groups two or more days a week

maintain a healthy weight

limit added sugar, saturated fat, and processed food

eat a variety of nutrient-dense foods

pay attention to your body and hunger cues

drink plenty of water

avoid tobacco products and excessive alcohol use

get at least of sleep within a 24-hour period.

Although research suggests that breakfast may not be the most important meal of the day, it is still important. It serves as an opportunity to help you fuel your day and provide key nutrients that your body needs.

If you choose not to eat breakfast, there is no reason to feel guilty, and there is not much evidence that it can negatively impact your health.

What is important is to eat in a way that works best for you while living a healthy lifestyle and ensuring your nutrient needs are being met during your other meals.

If you are finding it challenging to meet your nutritional needs, consider speaking with a registered dietitian who can help you navigate through any questions you may have.

# data[].attributes.attachment_link.title
To eat or to skip breakfast? What the science says

# data[].attributes.attachment_link.description
Breakfast literally means "to break the fast." It is the first meal of the day after a stretch of not eating overnight. Breakfast earned its title as the most important meal of the day back in the 1960s after American nutritionist Adelle Davis suggested that to keep fit and avoid obesity, one should "eat breakfast like a king, lunch like a prince, and dinner like a pauper."

# data[].attributes.body
Natālija Miķelsone 11.c

# data[].attributes.attachment_link.readable_text
Heart Health Weight Management Food and Nutrition Know Your Heart Risks

Another night of grilled chicken breasts is good for your diet, but it's also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Reach for your spice rack and you'll not only up the flavor of your food, but you'll also get a boost of antioxidants (substances that protect cells from damage).

Nutrition researchers say that there are more than 100 common spices used in cooking around the world, and some have proven to be concentrated sources of antioxidants - substances that protect your cells from damage.

There's no need to go on a massive hunt for exotic ingredients - some of the best spices can be found at your local market.

One note: Most studies that show benefits use supplements to control the dose of spice (or the spice's active compound) that participants consume. Often these provide bigger doses than you'd normally eat in a day.

1. Does cinnamon lower blood sugar?

Studies say yes. This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.

Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That's especially important for people with diabetes who are at greater risk for developing heart disease.

Cinnamon is not a replacement for diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a healthy lifestyle.

Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or use it in stews and chilis or as a meat rub.

2. Can turmeric reduce inflammation?

Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation - a common cause of discomfort and illness.

One of the components of turmeric is a substance called curcumin. Research suggests it may reduce inflammation in the brain, which has been linked to Alzheimer's disease and depression. In a small study of adults over 50, those who consumed curcumin supplements over the course of 18 months had improvement in memory test scores. They also reported being in better spirits. Most impressive? Scans of their brain indicated significantly fewer markers associated with cognitive decline.

Because of its anti-inflammatory qualities, curcumin is also effective at reducing pain and swelling in people with arthritis. And animal studies indicate that curcumin could have powerful anti-cancer properties. A Johns Hopkins study found that a combination of curcumin and a chemotherapy drug was more effective at shrinking drug-resistant tumors than using chemotherapy alone.

Meal tip: Want to add this powerhouse spice to your diet? Rub it on roasted vegetables and meats, sprinkle it in tacos or create a curry.

3. Can ginger get rid of nausea?

Ginger is a tropical plant that's been used in Asian cultures for thousands of years to treat stomach upset, diarrhea and nausea. In the U.S., it comes in a variety of convenient forms - lollipops, candies, capsules and teas. You can also purchase the dried powder in the spice aisle of the grocery store, or buy it fresh to make teas or grate into recipes.

Research has found that ginger is effective at calming pregnancy-related nausea and reducing tummy upset after surgery. Some studies have also found that ginger cuts the severity of motion sickness or prevents the symptoms altogether. It may even help with chemotherapy-induced nausea and vomiting when taken along with anti-nausea medications. (Ask your doctor first before taking ginger while on chemotherapy drugs, as it can have a negative interaction with certain medications.)

Meal tip: Work this zingy spice into your diet by adding it to stir-fry dishes, smoothies or sipping it in tea. You can also add it to homemade salad dressings and baked goods.

4. Is garlic good for your heart?

Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.

As you age, some hardening of the arteries is normal. This is called atherosclerosis and occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. Factors such as smoking, high blood pressure and high cholesterol can make it worse. As the build-up increases over time, the arteries narrow. This can make you susceptible to heart attacks and strokes.

Researchers have linked garlic intake with keeping blood vessels flexible, especially in women. In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.

Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It can be used in any number of savory dishes.

Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or use it with rosemary to make a tasty meat rub. You can sprinkle it in soups and salad dressings, too.

5. Can cayenne relieve pain?

Cayenne is a type of chili pepper that you'll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers contain a substance called capsaicin. It's what makes them spicy and also what can provide pain relief.

Capsaicin reduces the number of pain signals sent to your brain. The result? You don't register as much discomfort. It works on pain caused by arthritis and diabetes-related nerve damage. You can apply creams with capsaicin directly on joints and muscles.

Lab research and studies in animals suggest that eating cayenne pepper can also help with something that causes a lot of internal pain: ulcers. Although people often associate spicy foods with stomach upset, capsaicin aids in helping reduce ulcers by restricting the growth of an ulcer-causing bacteria ( Helicobacter pylori or H. pylori), reducing excess stomach acid and increasing blood flow.

Meal tip: Use this spice anytime you want to add heat to your food. It's great in chili, soups, stews and on meat. For a fun twist, add a dash to hot chocolate.

Healthiest Ways to Use Spices

Whether you use spices fresh or dried, you'll still get beneficial compounds. Experts point out that frying or grilling can decrease spices' antioxidants while microwave cooking, simmering or stewing foods with spices can actually heighten their antioxidant levels.

If you're tempted to take supplements to increase your dose of these beneficial compounds, it's important to note that commercial supplements aren't strictly regulated, which means you can't be certain what the pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you're thinking about taking a supplement, talk to your doctor or dietitian about what form and amount is right for you.

Regardless of the other health benefits, spices add flavor to food and can make healthy meals delicious and are a healthy way to get you out of an eating rut. Enjoying your food is key to maintaining healthy habits for the long term. Be sure to talk to your doctor or a dietitian before changing your diet.

Try this: Stewed Chicken

We often associate cinnamon with sweet foods, but it works in savory dishes as well, like this stewed chicken. Try this sweet and savory recipe:

Ingredients:

1 tablespoon olive oil

1 pound chicken breasts

Salt (optional) and pepper

3 cups chopped vegetables of your choice. We like spinach, carrots and onions. Fresh or frozen will work. Frozen are often cleaned and cut for you, which can save time.

1 14.5-oz can or box diced tomatoes

½ teaspoon cinnamon

½ teaspoon cayenne

½ teaspoon turmeric

1 teaspoon cumin

Fresh or dried parsley for garnish (optional)

Rice or couscous for serving (Cooking times vary, so make sure you plan accordingly so it is ready when the chicken is done.)

Directions:

1. Heat the olive oil in a large sauté pan. Sprinkle the chicken with salt (if desired) and pepper and add to the pan. Brown each side of the chicken.

2. Add the vegetables to the pan and sauté until soft, 5-10 minutes.

3. Add the tomatoes, cinnamon, cayenne, turmeric and cumin. Simmer until chicken is cooked through (to 165 degrees Fahrenheit) and vegetables are soft, about 20 minutes.

4. Top with parsley (if desired) and serve with rice or couscous.

Other Healthy Recipes:

# data[].attributes.attachment_link.description
Heart Health Weight Management Food and Nutrition Know Your Heart Risks Another night of grilled chicken breasts is good for your diet, but it's also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health.

# data[].attributes.body
food with high calcium

# data[].attributes.body
https://medlineplus.gov/minerals.html

Rolands Leveika 11.c

# data[].attributes.attachment_link.readable_text
Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.

There are two kinds of minerals: macrominerals and trace minerals. You need larger amounts of macrominerals. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. You only need small amounts of trace minerals. They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement. People who have certain health problems or take some medicines may need to get less of one of the minerals. For example, people with chronic kidney disease need to limit foods that are high in potassium.

# data[].attributes.attachment_link.description
Your body uses minerals to build bones, make hormones, and regulate your heartbeat. Read about the types of minerals and how to get them.

# data[].attributes.headline
What Really Happens to Your Body When You Drink Diet Soda Every Day

# data[].attributes.subject
What Really Happens to Your Body When You Drink Diet Soda Every Day

# data[].attributes.body
The science is clear when it comes to the ill effects of too many added sugars in our diets — but what about zero-calorie sweeteners like those found in diet sodas?
the science is clear when it comes to the ill effects of too many added sugars in our diets — but what about zero-calorie sweeteners like those found in diet sodas?

"Consumption of any carbonated beverage, including soda, can cause stomach irritation, along with bloating and heartburn, This is one of the many reasons why soda consumption can be particularly problematic for those with GERD or irritable bowel syndrome."

One of the most obvious side effects of drinking soda is the risk of weight gain, thanks to the influx of calories and sugar. A 12-ounce can of soda contains around 150 calories and up to 40 grams of sugar. Drinking one a day means ingesting more than 130,000 extra calories a year, or 15 pounds of added fat!

Gabriels Kokins 11.c

# data[].attributes.body
Madara Siliņa 11.c

# data[].attributes.attachment_link.readable_text
Author: Dr. Bobby Buka

Acne can affect anyone at any time, but it is most common in teenagers and young adults. While it does not affect your overall health, acne can be very embarrassing and affect your self-esteem. A healthy lifestyle and water intake can help control or even prevent acne, but eating certain foods also helps your body fight acne.
Foods that Fight Acne
The best types of foods for fighting acne are high in vitamins, minerals, fiber and contain antioxidants. These foods should also be low in sugar, sodium, fat and calories. If you are unsure, check the nutritional label to make sure it is full of the good and low on the bad. Great foods for fighting acne include:

* Salmon
* Tuna
* Cucumber
* Parsley
* Tomato
* Green tea
* Millet
* Quinoa

These foods are great at reducing irritation and oil. When combined, irritation and oil are two leading factors in causing acne.
Foods that Worsen Acne
It isn't just about eating the right foods, but about avoiding the bad foods too. Refined foods are detrimental in your fight against acne. Eating sweets, highly-processed foods and refined carbohydrates are shown to increase acne because they cause an increased level of oil production and irritate your body and skin. These foods also affect your hormone levels, which play a role in acne, too. It is best to avoid these foods because they contain no nutritional value and affect your overall health, including acne.

While acne is common and can affect anyone, there are some simple ways to fight it by making healthy decisions. Choosing foods that are high in nutritional value and low in calories and fats actually help to prevent acne. For more information about acne, contact Dr. Bobby Buka.

SCHEDULE APPOINTMENT

# data[].attributes.attachment_link.description
Foods that fight acne are on the rise as more learn about how acne works in the body. The best types of foods for fighting acne are high in vitamins, minerals, fiber and contain antioxidants. These foods should also be low in sugar, sodium, fat and calories.

# data[].attributes.body
Why, What and Where?

Anete Kornenkova 11.c

# data[].attributes.body
Elīze Pētersone 11.

# data[].attributes.attachment_link.title
Black Coffee - Benefits, Nutrition and Side Effects

# data[].attributes.attachment_link.description
You may love your black coffee in the morning to help you feel energized and get ready for the day, but how much do you know about it? Do you know how

# data[].attributes.body
Madara Miglāne 11.c

# data[].attributes.attachment_link.readable_text
Energy drinks like Monster, Red Bull, and 5-Hour Energy may help improve brain function and increase energy. But watch out for energy drinks loaded with added sugar.

Energy drinks are intended to boost your energy, alertness and concentration.

People of all ages consume them and they continue to grow in popularity.

But some health professionals have warned that energy drinks may have harmful consequences, which has led many people to question their safety.

This article weighs the good and the bad of energy drinks, providing an extensive review of their health effects.

Energy drinks are beverages that contain ingredients marketed to increase energy and mental performance.

Red Bull, 5-Hour Energy, Monster, AMP, Rockstar, NOS and Full Throttle are examples of popular energy drink products.

Nearly all energy drinks contain the ingredient caffeine to stimulate brain function and increase alertness and concentration.

However, the amount of caffeine differs from product to product. This table shows the caffeine content of some popular energy drinks:

All caffeine information in this table was obtained from the manufacturer's website or from Caffeine Informer, if the manufacturer did not list caffeine content.

Energy drinks also typically contain several other ingredients. A few of the most common ingredients other than caffeine are listed below:

Sugar: Usually the main source of calories in energy drinks, although some do not contain sugar and are low-carb friendly.

B vitamins: Play an important role in converting the food you eat into energy your body can use.

Amino acid derivatives: Examples are taurine and L-carnitine. Both are naturally produced by the body and have roles in several biological processes.

Herbal extracts: Guarana is likely included to add more caffeine, while ginseng may have positive effects on brain function (1).

Summary:
Energy drinks are designed to increase energy and mental performance. They contain a combination of caffeine, sugar, vitamins, amino acid derivatives and herbal extracts.

People consume energy drinks for a variety of reasons.

One of the most popular is to increase mental alertness by improving brain function.

But does research really show energy drinks can provide this benefit? Multiple studies confirm that energy drinks can indeed improve measures of brain function like memory, concentration and reaction time, while also reducing mental fatigue (, , ).

In fact, one study, in particular, showed that drinking just one 8.4-ounce (500-ml) can of Red Bull increased both concentration and memory by about 24% ().

Many researchers believe this increase in brain function can solely be attributed to caffeine, while others have speculated that the combination of caffeine and sugar in energy drinks is necessary to see the most benefit ().

Summary:
Multiple studies have shown energy drinks can reduce mental fatigue and improve measures of brain function, such as memory, concentration and reaction time.

Another reason people consume energy drinks is to help them function when they're sleep-deprived or tired.

Drivers on long, late-night road trips often reach for energy drinks to help them stay alert while they're behind the wheel.

Multiple studies using driving simulations have concluded that energy drinks can increase driving quality and reduce sleepiness, even in drivers who are sleep-deprived (, ).

Similarly, many night-shift workers use energy drinks to help them fulfill job requirements during hours when most people are sound asleep.

Although energy drinks may also help these workers stay alert and awake, at least one study has suggested that energy drink use could negatively affect sleep quality following their shift ().

Summary:
Energy drinks can help people function while they're tired, but people may observe decreases in sleep quality following energy drink use.

Research indicates that energy drinks can improve brain function and help you stay alert when you're tired.

However, there are also concerns that energy drinks may contribute to heart problems.

One review showed that energy drink use has been implicated in several cases of heart problems, which required emergency room visits ().

Additionally, over 20,000 trips to the emergency department are associated with energy drink use every year in the US alone ().

Furthermore, multiple studies in humans have also shown that consuming energy drinks may increase blood pressure and heart rate and decrease important markers of blood vessel function, which could be bad for heart health (, ).

Most experts believe that heart problems associated with energy drink use occur as a result of excessive caffeine intake.

This seems reasonable, since many of the people who suffered serious heart problems after drinking energy drinks were consuming more than three energy drinks at a time or also mixing them with alcohol.

Although you may need to be cautious about using energy drinks if you have a history of heart disease, consuming them occasionally and in reasonable amounts is unlikely to cause heart problems in healthy adults with no history of heart disease.

Summary:
Several people have developed heart problems after consuming energy drinks, possibly due to drinking too much caffeine or mixing energy drinks with alcohol.

Most energy drinks contain a sizable amount of sugar.

For example, one 8.4-ounce (250-ml) can of Red Bull contains 27 grams (about 7 teaspoons) of sugar, while a 16-ounce (473-ml) can of Monster contains about 54 grams (about 14 teaspoons) of sugar.

Consuming this much sugar will cause anyone's blood sugar to spike, but if you have difficulty controlling your blood sugar or have diabetes, you should be particularly cautious with energy drinks.

Consuming beverages sweetened with sugar, like most energy drinks, leads to blood sugar elevations that can be bad for health, especially if you have diabetes.

These blood sugar elevations have been associated with increased levels of oxidative stress and inflammation, which have been implicated in the development of nearly every chronic disease (, , ).

But even people without diabetes may need to be concerned about the sugar in energy drinks. One study reported that drinking one or two sugar-sweetened beverages daily was correlated with a 26% higher risk of type 2 diabetes ().

Luckily, many energy drink manufacturers are now making products that are either lower in sugar or have eliminated it altogether. These versions are more suitable for people with diabetes or those trying to follow a low-carb diet.

Summary:
People with diabetes should opt for low- or no-sugar versions of energy drinks to avoid harmful elevations in blood sugar.

Mixing energy drinks with alcohol is incredibly popular among young adults and college students.

However, this presents a major public health concern.

The stimulating effects of caffeine in energy drinks can override the depressive effects of alcohol. This can leave you feeling less intoxicated while still experiencing alcohol-related impairments (, ).

This combination can be very troubling. People who ingest energy drinks with alcohol tend to report heavier alcohol consumption. They're also more likely to drink and drive, and suffer from alcohol-related injuries (, , ).

Furthermore, one study of 403 young Australian adults showed that people were nearly six times more likely to experience heart palpitations when they drank energy drinks mixed with alcohol compared to when they drank alcohol alone ().

Pre-mixed alcoholic energy drinks rose in popularity in the mid-2000s, but in 2010 the US Food and Drug Administration (FDA) forced companies to remove stimulants from alcoholic beverages following reports of medical problems and deaths.

Still, many individuals and bars continue to mix energy drinks and alcohol on their own. For the above reasons, it is not recommended to consume energy drinks mixed with alcohol.

Summary:
Energy drinks mixed with alcohol can leave you feeling less intoxicated while still experiencing alcohol-related impairments. Consuming energy drinks with alcohol is not recommended.

An estimated 31% of children aged 12-17 regularly consume energy drinks.

However, according to recommendations published by the American Academy of Pediatrics in 2011, energy drinks should not be consumed by children or teenagers ().

Their reasoning is that the caffeine found in energy drinks places children and teenagers at risk of becoming dependent or addicted to the substance, and may also have negative effects on the developing heart and brain ().

Experts also set caffeine limits for these ages, recommending that teenagers consume no more than 100 mg of caffeine daily and children consume less than 1.14 mg of caffeine per pound (2.5 mg/kg) of their own body weight per day ().

This is equivalent to about 85 mg of caffeine for a 75-pound (34-kg) child 12 years of age or younger.

Depending on an energy drink's brand and container size, it would not be difficult to exceed these caffeine recommendations with just one can.

Summary:
Because of the potential negative effects of caffeine in this population, leading health care organizations discourage the use of energy drinks in children and teenagers.

Most of the health concerns involving energy drinks center on their caffeine content.

Importantly, it is generally recommended that adults consume no more than 400 mg of caffeine per day.

Energy drinks typically only contain around 80 mg of caffeine per 8 ounces (237 ml), which is pretty close to an average cup of coffee.

The problem is that many energy drinks are sold in containers larger than 8 ounces (237 ml). Additionally, some contain more caffeine, especially "energy shots" like 5-Hour Energy, which has 200 mg of caffeine in only 1.93 ounces (57 ml).

On top of that, several energy drinks also contain herbal extracts like guarana, a natural source of caffeine that contains around 40 mg of caffeine per gram ().

Energy drink manufacturers are not required to include this in the caffeine content listed on the product label, which means the total caffeine content of many beverages can be drastically underestimated.

Depending on the type and size of the energy drink you consume, it is not hard to exceed the recommended amount of caffeine if you consume multiple energy drinks in one day.

Although occasionally drinking one energy drink is unlikely to cause any harm, it is probably wise to avoid consuming energy drinks as a part of your daily routine.

If you decide to consume energy drinks, limit them to no more than 16 ounces (473 ml) of a standard energy drink per day and try to limit all other caffeinated beverages to avoid excessive intake of caffeine.

Pregnant and nursing women, children and teenagers should avoid energy drinks altogether.

Summary:
Occasionally drinking one energy drink is unlikely to cause problems. To reduce potential harm, limit your consumption to 16 ounces (473 ml) daily and avoid all other caffeinated beverages.

Energy drinks can deliver on some of their promised benefits by increasing brain function and helping you function when you're tired or sleep-deprived.

However, there are a number of health concerns with energy drinks, particularly related to excessive caffeine intake, sugar content and mixing them with alcohol.

If you choose to drink energy drinks, limit your intake to 16 ounces (473 ml) per day and stay away from "energy shots." Additionally, try to reduce your intake of other caffeinated beverages to avoid the harmful effects of too much caffeine.

Some people, including pregnant and nursing women, children and teenagers, should avoid energy drinks altogether.

# data[].attributes.attachment_link.description
Energy drinks are beverages that claim to increase energy and mental performance. This article examines whether they're good or bad for health.

# data[].attributes.attachment_link.readable_text
I'm on the floor, eyes closed, trying to focus inward and relax. I recite the instructions: "Imagine yourself with your new trim figure...doing something exciting and new. (Playing tennis? Dancing in Swan Lake? Kissing the most exciting man you know?)" I choose tennis, in a Tory Burch tennis dress. Now I imagine sitting at a dining table: "Everything is allowed, including cheese fondue, beef Stroganoff, and strawberry shortcake. In your imagination, eat all you want, including three desserts." I don't like dessert, but I love fondue. "Imagine yourself completely satiated...and push yourself away from the table." Am I still in my tennis dress? "Project yourself into a different setting-a restaurant, a different dining room, or a kitchen. Now project, in your imagination, only the foods that you should eat: lean meats, salads, fruits, etc. Picture yourself eating those, and turning down seconds." I'm still lying on the floor when my five-year-old finds me and yells "Mama is crazy" to the other room.

I'm not crazy. I'm practicing the "No Diet Diet" published by Vogue in 1972. I'll explain. This year for Christmas, my Vogue editor gave me a login and password to the complete Vogue archive. It was a thoughtful present-the year before last he got me beard cream for my husband. Last year he forgot me entirely. The password did come with strings attached. Would I dive in and analyze the diet-writing published in Vogue from 1892 through the present? Would I assess if Vogue had been hostile to readers' bodies, or if there existed any inclusive or uplifting dietary advice?

His request comes at a moment of reconsideration around bodies and fashion, when we seem to be revising our understanding of what makes a body good, healthy, and acceptable. Much appears to be changing for the better-but what about advice on getting an acceptable body? Is that also on a path toward enlightenment? "History is a vast early warning system," I typed back, confident he would understand the aphorism: To clearly see the road ahead, we must evaluate where we've been.

Where does dieting even come from? The ancient Greek root diatata refers to food, drink, habits, exercise. The ideal body was male and cut, as they say. Lord Byron wanted to look like a Greek, so restricted his eating to potatoes in vinegar. American dieting-a.k.a. reducing-goes back at least to the mid-19th century. Historian Emily Contois, University of Tulsa professor and author of Diners, Dudes & Diets: How Gender & Power Collide in Food Media & Culture, tells me diets, like capitalism, should be blamed on white men. "Dieting is the terrain of men in the late 19th century. All these changes-like the rise of industrial capitalism, urbanization, immigration-are literally reshaping American life, and they play out as a sort of bodily anxiety." The first low-carbohydrate, high-protein guru was an Englishman named William Banting, whose daily menu of meat or fish and green vegetables-no butter, bread, beer, sugar, or potatoes-became so popular, men would walk around asking each other if they were "Banting." What a hoot. It wasn't until 1920 that the focus shifted to women.

Vogue has offered a panoply of slimming strategies through the years, from a weight-reducing corset (December 1904)-unfair; corsets and diets should be either/or-to a neat recipe for nonfattening salad dressing (from "How to Not Be So Fat," January 1939: "Press the juice from a can of okra, and to the liquid add a third of a cupful of finely chopped garden greens," etc., etc.). There were diet handbooks; ideas for boozing up Sego, a meal-replacement drink popular in the '60s; a modest theory by Dr. Robert Atkins called the "Take it off Keep it off Super Diet" (June 1970), which became a book ( Dr. Atkins' Diet Revolution) then a several hundred-million-dollar industry. There were also instances of sharp criticism of the entire weight-control endeavor-but more on that later. Vogue published its first day-by-day diet recommendation in 1913 and its last in 1996. Its most recent diet piece was by me, in 2020, on intuitive eating.

I spent several days deciding which diets to try, crossing all liquid diets off my list after reading a 1979 piece that described several women dying after following them. Ditto for schemes involving cardiovascularly risky drugs like Redux and fen-phen. I'd only follow each regimen for one day, and wouldn't try to lose weight, because we know that doesn't work. (I'll come back to this, too.) Instead, I'd briefly experience what an adherent to the diet would experience, but without forgoing my daily café au lait because I'm not a zealot.

I spent several days deciding which diets to try, crossing all liquid diets off my list after reading a 1979 piece that described several women dying after following them.

Vogue's 1973 "Chinese Diet" beckons. The recipes are varied and include beef shin casserole and shrimp ball soup and MSG, which I love. But they're labor intensive, and involve making one's own shrimp balls. So I begin instead on Monday morning with the "New Cottage Cheese Diet" (May 1959). I normally breakfast around 10:30 a.m. on a bowl of rice or congee, or beans and an egg, or sometimes a bowl of soup. I scan the "New Cottage Cheese Diet" several times and find none of these. I opt for "a half grapefruit," which I douse in olio nuovo, scatter with Maldon sea salt and parsley, and call it a meal. It is delicious and novel and I'm still hungry, but my lunch, a cottage cheese soufflé, takes almost an hour to make, so I start whisking eggs. The instant the soufflé is done, risen and golden, I eat half, but then have to start thinking about dinner: "five shrimp, one medium boiled lobster, and six small olives." What counts as a small olive? Instead I make Baked Cottage Cheese-Stuffed Peppers. But instead of peppers, I use eggplant, and instead of cottage cheese, I use fresh mozzarella, ricotta, and Parmesan. Does this go against the letter of the law? Yes, but ricotta and cottage cheese are twins split at birth. Do my two glasses of Bourgogne Blanc break the letter and the spirit? Absolutely.

After the first day, I note that I have spent more time thinking about food than I normally do. I also note that my thinking has not been particularly fun thinking, but more like nervous tension approaching stress.

Tuesday, my five-year-old will join me on the "Hot-dog Diet" (May 1969). Other than breakfast, which is supposed to be a half grapefruit and something called Arti-Stix-which may not have survived the 1970s-the rest of the day is hot dogs. My son has requested buns. I consult the diet, and no buns are allowed. He takes two bunless hot dogs to school. At home, I make myself Hot Dogs and Cheese-two beef hot dogs, slit lengthwise, slathered with Dijon, sprinkled with cheddar, and broiled (fine if you're in the mood for that). For dinner my son has two more hot dogs, and my husband and I eat a riff on the diet's Knockwurst and Sauerkraut. I braise cabbage and sauerkraut, and then add sliced hot dogs. I'm allowed a glass of wine. I drink two. My son's school sends a strategically timed school-wide email about the importance of good nutrition to a developing mind.

"When the joy goes out of eating, nutrition suffers," I say to my husband the following morning. I'm quoting Ellyn Satter, whose seminal 1983 book, Child of Mine, revolutionized how parents fed their children. As much as I like soufflé and hot dogs, I feel an absence of joy in having every food assigned. Today I must eat grapes ("The Grape Diet," November 1957). I read the diet out loud. "Grapes, grapes, grapes, grapes, grapes. Black coffee or Sanka may accompany each of the grape meals." Grapes are not a meal. At 1:30 p.m.-at what would be my third grape meal-I get shaky and sweaty. It seems to me it's from lack of food, though, according to "The Debutante Diet" (February 1963), this is impossible; it must be psychological.

What do we know about the psychology of dieting? After I eat some scrambled egg and cheese on thick miche toast, I make some phone calls. Lindo Bacon, author of Health at Every Size and Radical Belonging, and one of those annoying people who hold three advanced degrees, in physiology, psychology, and exercise metabolism, tells me psychological stress is among the most reliable inputs for poor health. Lindo sends me studies on cortisol, the stress hormone-which I've been bathing in. "[S]tress and cortisol are linked to deleterious health outcomes, stimulate eating, and contribute to abdominal adiposity"-a lot of syllables for spare tire. Also, cortisol is "associated with negative physical outcomes like hypertension, insulin resistance, and other metabolic and endocrine abnormalities." Anxiety is more unhealthy than toast.

Still, I spend the next day following the "No Diet Diet" (September 1972) to minute detail. Or I try to. The idea is to find inner resolve, and dispense with psychological distress, as I mentally excise "whipped-cream cakes, rich sauces, and other calorie-​laden delicacies." I'm so relieved to not have to plan each meal item by item that I spend hungry moments of the day eating granola and yogurt and mashed potatoes. Do I eat these things to rebel? (None of the diets allows them.) Or is there a chance my body itself needs them? How am I supposed to know?

According to a Dr. Dole of the Rock-efeller Institute for Medical Research ("Peasant Diet, Richly Endowed," March 1955), over-controlling what we eat is the real problem. "[W]e have lost faith in our primitive appetite. For half a million years the human race subsisted on any old food that was at hand; or, if lucky, any old choice of food they enjoyed and had handy," he told Vogue. Then, according to Dr. Dole, along comes the nutritionist. "What we wanted to eat, and what we should, became confused," he said. "Perhaps...we should trust our own appetites more than we do."

How could Vogue have published such sensible, nutritional wisdom two years before prescribing days of cottage cheese? It's not only transgressive but scientifically true. Dieting has only one definitive outcome: weight gain. Since the 1980s, at least 40 percent of women and 25 percent of men have dieted, and "obesity" has increased 300 percent. Some 95 to 97 percent of dieters gain back any weight they lose; a third to a half of dieters regain more. Vogue writer Evelyn Haynes pondered the contradiction herself in 1955: "I wondered...if we could ever know what [our appetites] really were, buried under all the admonitions we have had since childhood: Eat your spinach, dear; reach for a Lucky instead of a sweet; milk is the perfect food; milk is strictly for babies; milk is a bacterial soup."

In Vogue's "Heed the Cries of Appetite and Stay Thin" (November 1966), Brian Inglis put it this way: "[A]n imposed dietary discipline-in hospital, for example, is always successful while it lasts, but subsequent efforts at self-discipline often fail." This has been repeatedly shown: Every diet, whether low carb or low fat or just cottage cheese, works while you're on it. But every human body will then restore its set point. Neuroscientist Sandra Aamodt describes this set point as a thermostat. "You can try to change the temperature in your house by opening the window," she says. "But that's not going to change the thermostat." Inglis called it our appestat. "It may seem perverse to say so," he wrote, "but the correct way to reduce weight is to encourage appetite, by listening to it."

After a day of all soup, I round the bend to the more festive "Champagne Diet" (October 1963). All I have to do is drink a glass of Champagne with every meal. There are more requirements than that, but now I'm wondering, why bother? My reading has turned from "diet" to "wellness," a word that has long had a dubious correlation to body weight. As far back as 1955, as Evelyn Haynes put it in Vogue, "No one has ever proved that a thinned-down fat person lives any longer than he would have without dieting." I open scientific journals alongside my digital Vogues. According to a review of studies by A. Janet Tomiyama, Britt Ahlstrom, and Traci Mann from December 2013, weight loss produces "minimal improvements" in cholesterol, triglycerides, systolic and diastolic blood pressure, and blood glucose. Plus, any observed improvements were correlated with exercise, better eating, better health care, and the like. I raise my Champagne coupe to Vogue's Laura Fraser, who spent the better part of the 1990s decrying the false equivalency between size and health in these pages. It is what your body does, not what your body looks like, that is meaningful to your health.

What to make of Vogue having published both reasonable-even ahead-of-the-curve-and utterly insane ideas about what to eat and why? How can the same publication at once have promoted the essentialness of appetite to good health and offered torturous tips for losing 10 percent of one's body weight? (Did you know that once you've lost 10 percent of your body weight, chemical signals in your brain insist that you're starving and make you hungrier and slow your metabolism?) I think the contradictory advice points at a truth at once evident and hard to believe: that our attitudes about fatness and thinness have less to do with fashion or health than with conflicting societal aspirations and fears. Sabrina Strings, a sociologist at the University of California, Irvine, and author of Fearing the Black Body: The Racial Origins of Fatphobia, has shown that some of the historical bias against bigger bodies served to distinguish between who "deserved" to be a slave and who deserved to be free. Joy Cox, Ph.D., author of Fat Girls in Black Bodies (2020), tells me the body mass index (BMI) was invented in the early 1800s by a Belgian statistician. She says it was never intended as a health indicator and fails in the case of athletes; a higher BMI might accompany other negative health factors; it might not. "Imagine living in a larger body," Cox says, "and not being able to get life insurance, based on a number, not based on your health." I put down my Champagne. Lindo Bacon, who studies the physiological effects of trying to lose weight, tells me that people who experience weight stigma have a greater incidence of disease. "We've been making a lot of mistakes by just assuming fat is bad," Bacon says. "I'm not saying that weight has nothing to do with health. What I'm saying is that it's very much blown out of proportion in terms of its role in health."

What to make of Vogue having published both reasonable-even ahead-of-the-curve-and utterly insane ideas about what to eat and why?

Vogue's history of insisting on extreme dieting while publishing good sense and good science reflects a contradiction that is perhaps inside the whole American experiment. There is an irreconcilable ambivalence toward the human and material costs and benefits of creating a land of plenty. It strikes me as unlikely that the paradox will be resolved. But I find it hopeful that we've at least begun to dispense with the notion that only thin bodies are healthy and good. And to replace fantastical diet prescriptions with the common sense that healthy bodies eat all kinds of foods, depending on circumstance, and that they move. I will say Vogue's diets have been right at least twice. A little Champagne at lunch is a sound choice, regardless of the rest of the meal, and, as an anonymous writer put it in these pages in 1906, "There is healthy fat as there is unhealthy fat, and unless your avoirdupois becomes such as to make you uncomfortable...you should leave it alone."

Main image credits: The Big Cheese: Irving Penn. Complexion-Clearing Diet: William Klein. How Low Can We Go?: Irving Penn. Peasant Diet: Condé Nast Archive. The Raw Kitchen: Bobby Doherty. The Debutante Diet: Condé Nast Archive. Surprise Diet: Richard Rutledge. Something To Crow About: Irving Penn. The 25 Percent Fat Diet: Irving Penn. Taster's Choice: Irving Penn. Grab And Go? Bobby Doherty. New Perspective Diet: Tohru Nakamura.

# data[].attributes.attachment_link.description
I'm on the floor, eyes closed, trying to focus inward and relax. I recite the instructions: "Imagine yourself with your new trim figure...doing something exciting and new. (Playing tennis? Dancing in Swan Lake? Kissing the most exciting man you know?)" I choose tennis, in a Tory Burch tennis dress.

# data[].attributes.attachment_link.readable_text
Water, is good for you, but do you know what exactly is it doing for your body and what sort of water you should be drinking?

As you can imagine working with 14,000 people in over 50 parks around Australia, we see a lot of water drinking and we get asked all the time "how much water should I drink each day?" "Will it help me feel better, healthier, happier?" and "what type of water should I be drinking?" It seems to be a constant debate, as it is discussed and written about a lot.

Of course we have our researched point of view that is based on clinical studies, industry fact and the knowledge imparted by our nutritionist, but we also have what we like to refer to as the "the guys on the ground", in other words our trainers, people who practice and teach healthy habits everyday. What do they do and what do they think are the benefits of drinking water?

Let's start with the facts, your body is about 60% water, give or take and through out the day we constantly lose water from our bodies, primarily via urine and sweat.

There are many different opinions on how much water we should be drinking every day but the health authorities across the globe commonly recommend around eight 8-ounce glasses, which equals about 2 litres. This is where the 8 glasses a day comes from eg 8 x 8 (8 ounces are about 240 mls). This is a good ideal to aim for but don't worry if you don't make the two-litre mark, the most important thing to remember is to drink regularly and constantly throughout the day. This keeps you hydrated and stops you mistaking hunger for thirst, which is one of the biggest mistakes people make. Now before we go into the benefits of drinking water we thought we should also address the question, can you drink too much water? Well, if you are hitting the 4 litre a day mark that is a little excessive and you are probably spending a lot of time in the bathroom!

So what are the benefits of drinking water, according to us?

Water is the elixir of life. It can give your day a massive boost! Here are 10 reasons why we believe water is so wonderful.

1. It will Increase Your Energy and Reduce that Tired Feeling

Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted! Dehydration is a major reason we feel an afternoon slump and a craving for food!!

2. It can Help You Lose Weight

Water removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. It will Flush out the Toxins

Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI's (urinary tract infections).

4. Improves Your Skin Complexion

Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It's the best anti-aging treatment around!

5. Maintains Regularity

Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Your Immune System

A water guzzler is less likely to get sick. And who wouldn't rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

7. It is a Natural Headache Remedy

Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps and Sprains

Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You in a Good Mood

When the body is functioning at its best, you will feel great and be happy!

10. It can Save You Money!

Now this is where some people may argue that drinking water is expensive! Well it can be if you choose to drink bottled water. A 600ml bottle is about $2.30, so that's around $7.70 if you drink 2 litres a day. It's also really expensive to get rid of all that plastic, remember plastic bottles DO NOT biodegrade easily. In fact, they take 1000 years to break down. We don't even know how many plastic bottles we generate each year in Australia, millions probably, so lets not add to them.

Really encouragingly the tap water in Australia is deemed to be some of the best drinking water in the world because it is constantly filtered and tested to meet high standards. Sydney Water for example monitors the water flowing through the taps 24/7 and undertakes 70 different tests to ensure it keeps its world class quality.

Drinking tap water is also good for your wallet. That $2.30 spent on a 600ml bottle could buy nearly 1000 litres of tap water.

Create a water routine

Buy a good re-fillable drink bottle.

Keep it with you all day.

Set drink times, before breakfast, mid morning, before lunch, whilst exercising at your local Live Life Get Active Camp!! After lunch, mid afternoon, when you get home. Restrict the amount you drink in the evening or you could be up all night!!

At first this may seem strange or even arduous, but after a while you wont even think about it. What you will notice however, is a more vibrant energized and positive you!

As for those soft drinks...

Don't drink them. They have up to 16 teaspoons of sugar in a standard 600ml bottle/can. That includes fruit juice. Remember a brisk 400m walk only burns up the calories in one teaspoon of sugar.

Stay away from flavoured water too. Check the bottle but these also tend to contain very high levels of sugar.

And think of this... those who regularly consume 2 cans of soft drink a day have a 26% greater risk of developing type 2 diabetes. This is not good.

How great is it to learn that plain water is the best and therefore we recommend you drink it regularly. If its from the tap even better for you as you save money too! Mantra for the day?

Drink water, drink tap water, save money and feel amazing!

Or course our camps will also ensure you feel amazing so If you want to circulate all that water and work on getting rid of the toxins and stimulating the positivity in you, come and join us in a park close to you. It's FREE - all you have to do is register and you can book in for as many sessions as you like.

Live Life Get Active camps are fun, engaging, beneficial and life changing.
Register for one of our camps here

# data[].attributes.attachment_link.title
The AMAZING facts and multiple benefits of drinking water

# data[].attributes.attachment_link.description
Water, is good for you, but do you know what exactly is it doing for your body and what sort of water you should be drinking? As you can imagine working with 14,000 people in over 50 parks around Australia, we see a lot of water drinking and we get asked all the time "how much water should I drink each day?"

# data[].attributes.attachment_link.readable_text
The health benefits of spicy foods

Chili peppers are the perfect way to spice up even the blandest of dishes. But did you know these fiery little vegetables can also be beneficial to your health?

Chili peppers contain a compound called capsaicin, which causes the burning sensation you feel after eating them. But capsaicin also can also help to alleviate pain by depleting the body's supply of Substance P, a neurotransmitter that sends pain signals to the brain.

Haley Robinson, a clinical dietitian at Piedmont Atlanta Hospital, shares six ways capsaicin can improve your health.

1. Weight loss. Spicy foods have been shown to help with weight loss.

"Capsaicin helps increase your core temperature, increase metabolism and helps burn calories faster," Robinson says. "Research has shown that it could increase your metabolism by up to 5 percent."

A recent study also showed that people consume about 75 fewer calories after eating food with red chili peppers compared to eating bland food.

2. Depression. "Capsaicin has been shown to work as an endorphin," Robinson says. "The body produces endorphins, like serotonin, in response to the heat, which it mistakes for pain. This makes you feel better and decreases the risk for depression or stress."

3. Cancer Prevention: Capsaicin works as an antioxidant, protecting cells from harmful molecules called free radicals that can cause cancer.

4. Heart Disease. Chili peppers reduce the damaging effects of low-density lipoprotein (LDL), which is your bad cholesterol. And capsaicin helps fight inflammation, which has been proven as a risk factor for heart issues.

"The vitamin A and C found in these plants may help strengthen the heart muscle walls, and the heat of the peppers increases blood flow through your body," Robinson says. "All of these factors working together may help lower blood pressure and improve cardiovascular health."

5. Digestion. "Capsaicin may improve digestion by increasing the digestive fluids in the stomach," Robinson says.

An increase in digestive fluids can help speed up the digestion process and relieve diarrhea.

6. Pain. Topical creams with capsaicin work as an analgesic and can be used to help with arthritic or neuropathic pain.

For more helpful, healthful tips, click here.

Need to make an appointment with a Piedmont physician? Save time, book online.

# data[].attributes.attachment_link.description
The health benefits of spicy foods Chili peppers are the perfect way to spice up even the blandest of dishes. But did you know these fiery little vegetables can also be beneficial to your health? Chili peppers contain a compound called capsaicin, which causes the burning sensation you feel after eating them.

# data[].attributes.headline
Fast food bad and positive effects on your body

# data[].attributes.subject
Fast food bad and positive effects on your body

# data[].attributes.body
https://www.healthline.com/health/fast-food-effects-on-body

# data[].attributes.attachment_link.readable_text
Fast food is a common meal option, but it's high in calories and low in nutrients. Eating too much of it could affect nearly all parts of your body.

Swinging through the drive-thru or hopping into your favorite fast food restaurant may happen more often than some of us would like to admit.

Between 2013 and 2016, of U.S. adults ate fast food on a given day. The amount was nearly the same for children and adolescents, with of them eating fast food on a given day during 2015 to 2018.

While an occasional fast food meal won't hurt, a habit of eating out could be doing a number on your health. Read on to learn the effects of fast food on your body.

Most fast food, including drinks and sides, are loaded with carbohydrates with little to no fiber.

When your digestive system breaks down these foods, the carbs are released as glucose (sugar) into your bloodstream. As a result, your blood sugar increases.

Your pancreas responds to the surge in glucose by releasing insulin. Insulin transports sugar throughout your body to cells that need it for energy. As your body uses or stores the sugar, your blood sugar returns to normal.

This blood sugar process is highly regulated by your body. As long as you're healthy, your organs can usually handle these sugar spikes.

But frequently eating high amounts of carbs can lead to repeated spikes in your blood sugar.

Over time, these insulin spikes may cause your body's normal insulin response to falter. This increases your risk of insulin resistance, type 2 diabetes, and weight gain.

Sugar and fat

Many fast food meals have added sugar. That means extra calories without added nutrition. The American Heart Association, which referred to people as either men or women, suggests only eating about 100 calories or 6 teaspoons of added sugar per day for women or 150 calories or 9 teaspoons for men.

Many fast food drinks alone contain more than the daily recommended amount of sugar. A 12-ounce can of Coca-Cola contains 9.75 teaspoons of sugar. That equals 140 calories, 39 grams of sugar, and no other nutrients.

Another common fast food ingredient, trans fat, is manufactured fat created during food processing. It's commonly found in:

No amount of trans fat is good or healthy. Eating foods that contain it can increase your LDL (bad cholesterol), lower your HDL (good cholesterol), and increase your risk of type 2 diabetes and heart disease.

Sodium

The combination of fat, sugar, and lots of sodium (salt) can make fast food tastier to some people. But diets high in sodium can lead to water retention, which is why you may feel puffy, bloated, or swollen after eating fast food.

A diet high in sodium is also dangerous for people with blood pressure conditions. Sodium can elevate blood pressure and put stress on your heart and cardiovascular system.

One study found that about 90% of adults underestimated how much sodium was in their fast food meals.

The study surveyed 993 adults and found that their guesses were lower than the actual sodium content by more than 1,000 mg.

Keep in mind that the Food and Drug Administration (FDA) recommends adults eat no more than 2,300 milligrams of sodium per day. More than of sodium comes from processed foods and restaurant meals.

Excess calories from fast food meals can cause weight gain. This may lead toward obesity.

Obesity increases your risk of respiratory problems, including asthma and shortness of breath.

The extra pounds can put pressure on your heart and lungs, and symptoms may show up even with little exertion. You may notice difficulty breathing when you're walking, climbing stairs, or exercising.

Restaurants may increase the challenge of calorie counting. Research indicates that people often inaccurately estimate the number of calories of menu items.

Your central nervous system consists of your brain and spinal cord. These areas of your body may also see an impact from eating fast food.

One study from 2020 found that among college students, eating higher amounts of fast food (and, interestingly, salad) was linked to a lower short-term memory score.

Still, other research from 2019 found no effect of fast food consumption on cognitive function. More studies are needed in this area.

The foods you eat may impact your skin's appearance.

A research review from 2021 found that dairy, chocolate, foods high in fat, and foods with a high glycemic index (carbohydrates and sugar) were associated with acne, though more studies need to be done. These foods are often present in fast food.

On the other hand, the research suggested that eating fruits, vegetables, and fatty acids (found in fish and olive oil) helped protect against acne.

Eating fast food may affect your mental health along with your physical health.

A 2020 study found that consuming fast foods with sugary drinks increased the chance of mental health issues in middle school students in China.

Research from 2018 also suggested that eating a Western diet high in red meat, takeout, and refined foods was linked to a higher body mass index (BMI) and inflammation in 14-year-old participants. This was then associated with depressive symptoms and mental health issues when they were 17 years old.

Today, more than two in five U.S. adults and around one in five children have obesity.

Offerings at fast food restaurants may be contributing. One study found that between 1986 and 2016, portion sizes and the number of calories in restaurant entrées and desserts increased significantly.

As Americans eat out more frequently, it could have adverse effects for both individuals and America's healthcare system.

What are the health risks of eating fast food?

Fast food is often high in calories, fat, and sugar but low in nutrients and fiber. While eating fast food occasionally isn't a problem, consuming it frequently may raise your risk of obesity, heart attack, and other health issues.

What happens if you eat fast food more than two times a week?

Eating fast food too often may negatively affect your health. An older study from 2012 found that Chinese Singaporean adults who ate Western-style fast food at least twice per week had a higher risk of developing type 2 diabetes and dying from coronary heart disease compared with adults who consumed little or no fast food.

Fast food is a popular choice for its taste and convenience, but it tends to be high in calories, sugar, and fat and low in nutrients.

Eating fast food frequently may negatively affect multiple areas of your body, possibly increasing your risk of conditions including type 2 diabetes, obesity, and high blood pressure. As a result, it's best for your health to eat it only occasionally.

# data[].attributes.attachment_link.title
Fast Food's Effects on 8 Areas of the Body

# data[].attributes.attachment_link.description
Eating fast food occasionally is fine, but too much of it may harm your health. Learn how fast food could affect different areas of your body.

# data[].attributes.body
https://southgatemedical.com.au/the-bad-effects-of-eating-junk-food/

# data[].attributes.attachment_link.readable_text
What you eat and drink each day effects your health and wellbeing, both physically and mentally. Good nutrition, along with regular exercise will help you maintain a healthy weight, while reducing your risk of chronic diseases such as heart disease. However, consuming regular amounts of fast and junk food will impact your quality of health, and will have negative effects on your body.

The Negative Side Of Junk And Fast Food

Junk foods are food and drinks with low nutritional value (e.g. vitamins, minerals and fibre) and high in kilojoules, fat, sugars and/or salt. On the other hand, fast foods are a type of food you get from a restaurant designed to be delivered to you in the quickest way possible. Some fast foods can be healthy, but typically most fast foods are junk food. For example, salad, sushi and sandwiches are healthy forms of fast food. However, most fast food restaurants, such as McDonalds or KFC serve unhealthy junk food. In Australia, 35% of an average adult's daily energy intake and 41% of children's daily energy intake comes from junk food.

While the occasional night of junk food won't hurt much, eating Junk foods regular has been shown to lead to increased risks of obesity and chronic diseases. Cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers all have causes in excessive junk food consumption. Further, the specific content of many fast foods can have negative side effects for your body;

Junk food high in sodium can lead to increased headaches and migraine

Junk food high in carbs can trigger outbreaks of acne

Eating excessive amounts of junk food may increase your risk of depression

The carbs and sugar in fast foods can lead to dental cavities

Fried foods are filled with trans fats which raise LDL cholesterol levels

Fast food is filled with empty carbohydrates, which can lead to increased blood sugar and insulin resistance

Increased sodium levels can lead to your body retaining excessive water, leading to bloating

The Key To A Healthy Diet | The Bad Effects Of Eating Junk Food

To avoid the negative health risks to your, your diet needs to be nutritional and diverse. Small changes to your diet can make an immense difference to your health. It's easier than you think, especially if you follow at least six of the eight goals outlined below.

Eat some seafood: Seafood such as fish and shellfish are high in protein, minerals and omega-3 fatty acids (healthy fat). Try eating at least eight ounces of seafood a week if you are an adult.

Cut back on solid fats: Major sources of solid fats are cakes, cookies, ice cream and processed meat. Try to avoid these to cut back on your solid fat intake.

By following the above eight goals, you will help your body get the nutrients it needs, while cutting back on unhealthy content. If you combine a healthy diet with regular physical exercise, your physical and mental health with begin to improve immensely.

Concerned about the amount of junk food you're consuming or just want to find out more? Book an appointment with us at Southgate Medical Centre as we specialise in both Men's Health and Women's Health.

Southgate Medical Centre
The Bad Effects Of Eating Junk Food

# data[].attributes.attachment_link.title
The Bad Effects Of Eating Junk Food | How To Change Your Diet

# data[].attributes.attachment_link.description
What you eat and drink each day effects your health and wellbeing, both physically and mentally. Good nutrition, along with regular exercise will help you maintain a healthy weight, while reducing your risk of chronic diseases such as heart disease.

# data[].attributes.body
https://www.healthline.com/nutrition/benefits-of-honey

Ralfs Lūkins 11b

# data[].attributes.attachment_link.description
Honey is renowned for its rich, sweet flavor, versatility in the kitchen, and health benefits. Here are 7 honey benefits, all backed by science.

# data[].attributes.headline
Here’s How Fast Food Can Affect Your Body

# data[].attributes.subject
Here’s How Fast Food Can Affect Your Body

# data[].attributes.body
https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/

Aleksandrs 11.b

# data[].attributes.attachment_link.readable_text
When 5 p.m. rolls around and you haven't given a single thought to what's for dinner, the glowing sign in front of the burger joint down the street might be calling your name.

A quick swing through the drive-thru can seem like a great option, but there's a definite downside. In order to serve up food so quickly, cheaply and consistently, many fast food restaurants focus on process and efficiency instead of on serving quality, nutritious foods.

An occasional fast food meal isn't anything to fret about, says dietitian Nancy Geib, RD, LDN. Sometimes, it might be your only option.

"If you do your research and you look for the best options, you can definitely still go to a fast food restaurant if that's all you have," she says.

But if burgers, French fries and greasy breakfast sandwiches become centerpieces of your diet, they could take a serious toll on your health. Unhealthy diets increase your chances of developing depression, cancer, type 2 diabetes, heart disease and other chronic conditions.

What is considered fast food?

The history of fast food dates back almost a century, but the concept - and some of America's most well-known fast food eateries - really took off during the 1940s and 50s. Today, it's become such a staple of culture that as many as one in three Americans eat fast food every day.

You know fast food when you see it: It's highly processed, mass-produced food that's prepared quickly - usually on a grill, in a fryer or in a microwave. Fast food restaurants follow very specific preparation methods to make sure you get the crispy, greasy fries you expect every time.

Why is fast food bad for you?

Different foods can affect everyone in different ways, but here are just some of the things that frequently eating fast food might do to your body:

Raise your blood pressure

Many fast food items are packed with sodium, which acts as a preservative and enhances taste. "Everything that's processed, packaged or boxed is going to have sodium," Geib says.

The problem is, high-sodium diets are known to increase blood pressure, which puts stress on your cardiovascular system. Over time, high blood pressure can stiffen or narrow your blood vessels, becoming a major risk factor for heart attack, stroke and heart failure.

Ideally, most adults should try to keep their salt intake under 1,500 milligrams per day, according to the American Heart Association - though its current recommendations allow for up to 2,300 milligrams daily. Because sodium is so prevalent in our diets, it can add up quickly.

For example, one bacon cheeseburger alone can get you pretty close to the daily recommended 1,500 milligrams of sodium. So can a large piece of fried chicken breast with mashed potatoes and gravy. Even seemingly healthier options, like an Italian-style sub sandwich, can contribute more than 1,000 milligrams to your daily intake.

Leave you bloated

Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated. And, if you add a soda to your meal, the carbonation could make it worse. Bloating should only be temporary, but it could cramp your style if you're wearing pants that are tighter in the waist or if you're trying to get rings on or off your fingers.

Drive up your cholesterol

Food that's fried in oil is high in fat - and that includes saturated fat. Eating too much saturated fat can drive up your LDL, or "bad," cholesterol, which puts you at risk for heart disease. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fat. If you eat 2,000 calories a day, that's about 13 grams, or the amount that's in one bacon, egg and cheese breakfast sandwich.

Contribute to digestive problems

Bagels, muffins and anything breaded might be delicious, but they're all processed carbohydrates that lack fiber. Eating adequate amounts of fiber (25 to 35 grams a day) helps keep things moving in your digestive tract. It lowers your risk for diverticulitis and other conditions associated with straining or constipation, such as hemorrhoids and hernias.

Dietary fiber also helps your good gut bacteria flourish and keeps you feeling full. If you rely heavily on fast food, you'll struggle to get the recommended amount. For example, a coffee-shop blueberry muffin will give you nearly 20% of your daily carbohydrate needs but only a gram or two of fiber.

Lead to weight gain

If you go to the drive-thru and grab a value meal for dinner, chances are you'll end up eating a bigger portion (and higher-calorie foods) than you would if you were cooking at home. If that becomes a regular thing, all those extra calories can add up to extra pounds. And when those calories are mostly from highly process carbohydrates, you might end up feeling hungry again within a few hours, which can lead to - you guessed it - even more extra calories.

Then there's the sugar factor. Sugar is a major culprit in the obesity epidemic. It hides in a lot of foods, including drinks and sauces. Guess how much sugar is in your morning café mocha? Upwards of 25 grams. Or in that vanilla milkshake? More than 80 grams, if you make it a large. That's nearly 20 teaspoons!

Drain your energy

A quick hit of refined carbohydrates and sugar causes a spike in your blood sugar, which prompts your body to produce a surge of insulin to quickly bring it down. This spike-and-crash cycle can leave you feeling tired and cranky.

Meanwhile, a balanced meal with protein, healthy fats and fiber-rich carbohydrates takes longer for your body to digest and absorb. This slows the release of sugar into your bloodstream, so you get sustained energy without a crash.

Affect your mood

When you eat a diet that's high in saturated fat, sodium, sugar and refined carbs, you're not only getting too much of those things, but you're also missing out on a lot of other important nutrients. Fruits and vegetables - beyond the iceberg lettuce and tomato slices that come on fast food sandwiches - are rich with vitamins, minerals and antioxidants that nourish your body and improve your mood.

Eating a lot of processed foods may even increase your risk for depression.

Five of the most unhealthy fast food options

1. Pizza: The average slice of pepperoni pizza contains about 680 milligrams of sodium, 12 grams of fat (including 5 grams of saturated fat) and 300 calories. But who eats just one slice? Three slices from a large pie provide more than 2,000 mg of sodium - almost the daily limit for average Americans in just one meal.

2. Burger and fries: A typical double cheeseburger and large fries provides about 1,200 calories and up to 1,700 milligrams of sodium. Make it a combo with a large soda, and you'll top 1,500 calories.

3. Cold-cut combo: Lunch meats tend to be loaded with sodium, saturated fat and carcinogenic agents called nitrates and nitrites, which are known to increase the risk of certain cancers. Three ounces of processed deli meat can pack up to 1,300 milligrams of sodium - even before you add cheese, condiments, bread and chips.

4. Hot dog: A typical frankfurter without condiments contains more than half of your daily recommended saturated fat intake and 33% of your sodium intake. If you usually eat two hot dogs, it would be close to your day's allotment of saturated fat and sodium.

5. Fried chicken: Just one fried chicken breast from your favorite chicken place packs 500 or more calories, 34 grams of fat and 1,200-plus milligrams of sodium.

Making healthier fast food choices

It actually is possible to eat fast food without sabotaging your healthy diet, but it requires a little legwork.

Look for meals with lean proteins, veggies and fiber, and avoid anything supersized.

"You can make an informed choice by doing research to find out the nutritional content of a particular fast food item," Geib says. "All of the major restaurants should have that information online or be able to hand it to you in the restaurant, if you ask."

# data[].attributes.attachment_link.title
Here's How Fast Food Can Affect Your Body

# data[].attributes.attachment_link.description
Hitting the drive-thru multiple times a week can take a toll on your body. Here's how fast food can affect your heart, your mood and your overall health.

# data[].attributes.body
Vitamins and happines Gustavs Pundiņš 11 b

# data[].attributes.attachment_link.readable_text
Have you ever felt gloomy for no obvious reason? Like you're rocking your job, you just met your soulmate, you have everything you ever wished, but still can't enjoy life? Sometimes it seems like there's something in your brain that stops you from being happy.

There are some thoughts, no matter how successful you are, that bring you down and make you question yourself. Well, you might be surprised if I tell you that sometimes some vitamin deficiency can make you low-spirited. It's true.

So next time you feel blue, check if you've had enough of the nutrients below:

calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.

All of these nutrients cheer us up in their own unique ways. But somehow, they all are involved in boosting serotonin, which is happiness neurotransmitter. B6, for example, is one of the key vitamins for synthesizing serotonin in our body.

You can take supplements or just try to correct your nutrition habits. Also be careful with the food you consume. Some foods block minerals and they don't let vitamins be absorbed. Especially drinks that are high in caffeine can decrease absorption of vitamins and minerals.

So next time before you jump into the conclusion that you might be depressed, consult a doctor, measure your vitamins levels, or change your diet. You will see the results yourself. Absence of vitamins not only draw you down and make you feel discouraged but also, lowers your energy level. Using a sophisticated collection of vitamins and supplements can affect your quality of life, and of course happiness, drastically.

# data[].attributes.attachment_link.title
Which vitamins make us happy? - Mirfarma

# data[].attributes.attachment_link.description
Have you ever felt gloomy for no obvious reason? Like you're rocking your job, you just met your soulmate, you have everything you ever wished, but still can't enjoy life? Sometimes it seems like there's something in your brain that stops you from being happy.

# data[].attributes.attachment_link.readable_text
(CNN) - Whether you're in the heartland of the United States or halfway across the world, when you crave an American meal, you're probably sinking your teeth into a hamburger.

While most Americans can't remember a time without them, hamburgers only started to become widely popular in the United States roughly a century ago.

Few burger restaurants from that era continue to serve burgers made with meat ground fresh daily. Fewer still also serve those burgers the way they were made back in the day.

George Motz, a burger scholar of sorts, has dedicated more than 20 years of his life to traveling across the United States researching hamburgers. After producing, shooting, editing and directing his 2004 documentary film "Hamburger America," Motz went on to publish a state-by-state burger guide, and later his first cookbook, "The Great American Burger Book," in 2016.

Most recently, he hosts Burger Scholar Sessions on Complex Media's "First We Feast," which is in its fourth season on YouTube.

"I like to say I've eaten more hamburgers in more places than you have," Motz said.

We'd have to agree: Motz estimates he's probably eaten some 20,000 burgers in his life, with no plans to stop anytime soon.

During his travels, Motz has found burger joints that continue to sling their burgers like they did over a century ago.

While such establishments remain few in contrast to their countless fast food chain counterparts, they hold a key to America's hamburger history.

Motz has shared five of the classics with CNN Travel. But first, a bit of hamburger history.

The hamburger has a well-traveled history.

According to Motz, the hamburger's origin story starts in 13th-century Mongolia when Mongols and Tatars were fighting.

"Apparently, the Tatars had a taste for raw mutton. They would ride all day long with raw mutton under their saddles. When they finally set up camp, they would take this raw, warm mutton, chop it up, probably add some spices or something, and eat it that way."

The dish eventually made its way to ship workers and ports lining the Baltic Sea, which allowed it to reach more westward parts of Europe including Scandinavia.

From there, it finally made its way to Germany and the port of Hamburg. When it made it to Germany, many centuries later, the dish shifted from raw mutton to chopped cooked beef, which is known today as frikadellen.

Motz explained that as German migrants waited for their ships, they ate frikadellen as a cheap and tasty meal option. When they left Hamburg for the US in the mid-19th century, migrants brought knowledge of the dish with them.

"Frikadellen eventually made its way to the United States, and I can imagine the frikadellen meant nothing to most people who were living in the US unless you were German. So they had to change the name at that point to 'steak in the style of Hamburg,' or simply, Hamburg steak."

As German migrants moved westward across the United States to farm, state fairs also began popping up.

Farmers from all walks of life would attend these fairs to learn about different agricultural practices and equipment. According to Motz, German migrants set up their own stands serving Hamburg steak, which was considered an ethnic food at the time.

While hot dogs predate hamburgers as fair food, Motz says he believes the hot dog inspired several places to eventually start putting Hamburg steaks onto bread, making them Hamburg sandwiches, and eventually the hamburger.

No one can say for sure who did it first.

"There were about 7 to 9 claims all throughout the Midwest, Texas to Ohio to Wisconsin, too many claims. Unfortunately, there's no way to definitively prove who first put Hamburg steak onto a bun," Motz said. "It happened everywhere at the same time, and nobody was reporting on it."

The trend caught on, and restaurants starting serving the sandwiches. Hamburgers are now a point of pride in American cuisine, Motz said.

"The hamburger is pretty much the only food invention in America in the last 100 years or so. It started out as ethnic food from Germany, but we adopted it and made it different by putting it on bread."

Having withstood the tests of time, from the Great Depression to Covid-19 and everything in between, some early burger restaurants remain standing today.

Whether you're doing a road trip or a hamburger pilgrimage, here are five burger joints still serving fresh, original American hamburgers to visit in the United States:

Among the oldest joints serving classic burgers is Louis' Lunch in New Haven, Connecticut.

Now in its fourth generation of ownership, this family-owned restaurant has been serving customers since 1895.

Using meat ground fresh daily, Louis' Lunch cooks its hamburgers vertically (yes, you read that right) in their three upright cast-iron broiler stoves dating from 1898.

Held in a grill basket, the burgers are slid into the stoves and cooked by flames on both sides.

Choosing your hamburger isn't complicated either. "The Original Burger" is your only option, served on white bread. To enhance the meat flavor, the only garnishes you can add are onions, cheese and a slice of tomato. If you're hoping for ketchup, you'll need to go elsewhere!

Located in Hackensack, New Jersey, White Manna has garnered local and national acclaim. White Manna was founded in 1939 at the New York World's Fair and later moved to Hackensack in 1946, according to its website.

Famous for its sliders served on Martin's Potato Rolls, this old-fashioned diner uses extra lean ground beef delivered fresh daily.

With cheese and onion topping options, you can't go wrong with this must-try burger destination.

Founded originally in Dearborn, Michigan, before relocating to its current home in Indiana, Powers Hamburgers has been serving the city of Fort Wayne since 1940.

Onions are a must have with all sliders, whether you're biting into a regular hamburger or a double cheeseburger. Don't expect any garden-variety toppings such as lettuce or tomato, and it's up to you whether to add ketchup, mayo or hot sauce after the burger is served.

Mike Hall, owner and cook at Powers, estimates around 1,300 to 1,500 burgers come off the grill each day.

"There's no real place like Powers. We serve a unique burger in a unique building, and it's a place where people come to relive their memories. It's truly a blessing to be involved with it for all these years."

The Cozy Inn celebrated a century of serving customers in Salina, Kansas, in March. Being among a select few burger joints, let alone businesses, with such an accolade, the Cozy Inn knows a thing or two about making delicious hamburgers.

"There's a lot of love involved in making these things," Steve Howard, the owner, said. "It's simple; lean meat, salt and pepper, fresh onions, and then we give you the choice of ketchup, mustard and pickle. We've been doing it this way for 100 years."

Smoky River Meats, a local butcher shop, provides the restaurant's fresh meat ground daily. Opened in 1922, the Cozy Inn claims to be among the few remaining six-stool diners in America.

Well before food trucks were a thing, the Hamburger Wagon wheeled its way onto the Miamisburg, Ohio, scene in 1913.

The Hamburger Wagon was initially created to provide food for refugees of the Great Flood in Miamisburg, according to its website. Once floodwaters receded, residents asked for more Hamburger Wagon sliders, and it has been one of the city's mainstay eating experiences ever since.

Employees have been hauling this mobile restaurant for well over a century. Like many of the longest-serving burger joints in the country, Hamburger Wagon's menu is no-nonsense; either a single or double, served with pickle, onion, salt and pepper.

"No stinkin' cheese or sloppy sauces!" is slapped right at the center of the menu. If you're planning to make your way to the Hamburger Wagon, make sure to bring cash.

Like many things after their inception, the hamburger was commoditized, from the form of the patties and buns to the practice of freezing patties.

So whether they know it or not, burger restaurants like those listed above play an active role in preserving the original American hamburger.

"The hamburger is a very important part of working-class roots in America," Motz told CNN. "Hamburgers fed every factory worker during the Industrial Age."

To anyone who may be skeptical of the well-worn looks of the restaurants or how they cook their hamburgers, Motz points out that many of these places have been open for over a century for a reason.

"Some of these places look greasy, some of them look old, some may look tired, but they really need to be appreciated for what they are, which is the original American hamburger."

# data[].attributes.attachment_link.keywords[]
hamburger history: how it became an american staple and 5 places to go - cnn

# data[].attributes.attachment_link.title
How the hamburger became an American staple -- and where to get classic burgers today

# data[].attributes.attachment_link.description
(CNN) - Whether you're in the heartland of the United States or halfway across the world, when you crave an American meal, you're probably sinking your teeth into a hamburger. While most Americans can't remember a time without them, hamburgers only started to become widely popular in the United States roughly a century ago.

# data[].attributes.headline
What is metabolism and some facts about it.

# data[].attributes.subject
What is metabolism and some facts about it.

# data[].attributes.body
Daniels Grīniņš 11.b

# data[].attributes.attachment_link.title
Your metabolism starts slowing down at age 18, and other facts about a widely misunderstood process

# data[].attributes.headline
Healthy eating is not as expensive as you might think

# data[].attributes.subject
Healthy eating is not as expensive as you might think

# data[].attributes.attachment_link.readable_text
Many people believe that you have to spend lots of money to eat healthy. However, that doesn't have to be the case.

On the contrary, the cost of not-so-healthy fast food, convenience meals, and snacks can stack up pretty quickly and become very expensive over time.

In my personal experience, I've also found that eating healthy can actually save money in the long run, especially if you stick to a few key principles when shopping for, selecting, and preparing your food.

Here are 14 simple tips that can help you save money while eating healthy.

Seasonal fruits and vegetables are often fresher, more flavorful, and more affordable than foods that are produced out of season.

This is because these seasonal ingredients are harvested at peak ripeness and not transported nearly as far, minimizing the amount of time it takes to travel from the farm to your grocery store shelf.

There are plenty of online guides that detail which fruits and vegetables are in season near you. You can also get a good idea of which foods are in season by visiting your local farmers market to check out what's available.

Many grocery stores offer products in both generic and name-brand varieties.

Opting for generic brands instead of name brands is a simple way to save money without compromising on quality.

Generic brand foods are usually comparable to name-brand versions in terms of safety, quality, and nutritional value.

However, it's always a good idea to compare the list of ingredients and nutrition labels on your favorite branded products with those of generic versions before you purchase them.

Planning out your meals in advance is a smart way to save both time and money.

Try creating a weekly meal plan, drafting a shopping list, and setting aside a specific time to prep your meals for the next week.

One of my favorite methods for meal planning is to find a few recipes that use a similar set of ingredients to rotate between during the week.

I like to focus on a few ingredients with a shorter shelf life, such as fresh fruits and vegetables, and switch between various whole grains, legumes, spices, and seasonings for each meal.

This can help streamline your shopping list while also adding plenty of diversity to your diet, as each day you're enjoying ingredients in new and interesting ways.

Cooking your own food at home instead of dining at restaurants or purchasing prepackaged meals is one of the easiest and most effective ways to eat healthy on a budget.

In fact, a single meal at a restaurant typically costs much more than purchasing the ingredients you need to prepare your own food at home.

Plus, with additional fees like delivery fees, service charges, and tips, the cost of dining out or ordering takeout can quickly add up.

Preparing your own food also gives you complete control of what you're putting on your plate. This makes it easier to include more fresh, whole foods in your diet.

It also helps decrease your intake of added sugar, salt, and artificial ingredients.

Plant-based proteins like beans, lentils, chickpeas, tofu, and tempeh are often much cheaper than animal proteins like meat, fish, and poultry.

Plus, these foods are rich in protein, fiber, and a variety of other essential vitamins and minerals. They're easy to incorporate into recipes like casseroles, soups, salads, and stir-fries.

Keep in mind that eating more plant-based proteins doesn't mean you need to become a full-fledged vegan or cut out animal products from your diet altogether.

If you eat meat now and want to start eating more plant-based protein, consider swapping plant-based proteins into your diet just a few times per week. This will help you save some money and reduce your consumption of meat.

A flexitarian diet like this encourages eating mostly plant-based but also allows you to eat animal-based foods here and there.

Most grocery stores offer weekly deals and discounts, which are typically either advertised online or distributed in circulars.

Checking whether coupons are available for your favorite products before you go shopping is an excellent way to save some money.

You can also check for deals offered by online retailers, such as Thrive Market, Fresh Direct, or Amazon Fresh, which can be useful if you have limited access to a traditional grocery store.

Personally, I like stocking up on shelf-stable essentials whenever they're on sale. These include rice, beans, spices, frozen foods, and canned vegetables.

If you have a hard time using up all your fresh fruits and veggies before they start to go bad, consider getting some frozen produce. It's an excellent alternative.

Frozen fruits and veggies offer the same valuable nutrients as fresh varieties but have a much longer shelf life to help you cut back on food waste ().

I like keeping plenty of frozen fruit on hand to toss into smoothies or mix into my yogurt and oatmeal. Frozen veggies also make a great addition to stir-fries or can be baked, sautéed, or roasted for a simple side dish.

Many parts of meat and produce are typically discarded when you're cooking healthy meals at home.

However, there are lots of interesting and creative ways you can use your food scraps instead of just tossing them out. This can help save some extra money on grocery shopping.

Save stems and stalks of vegetables to make soup stock, freeze leftover herbs, or cut stale bread into cubes and bake them in the oven to make your own homemade croutons.

Need more ideas? Check out this article for a few other simple ways to use your leftover food scraps.

Storing food properly can extend its shelf life, making your meals last longer to reduce food waste and shrink your shopping bill.

Try lining your produce drawers with paper towels to absorb extra moisture and keep your fruits and veggies from going bad.

You should also store shelf-stable ingredients, such as pasta, rice, and cereal, in an airtight container and place them in a cool, dry place to maximize their shelf life.

You should also keep dairy products in the main part of your fridge instead of the door, and freeze raw meat or poultry if you don't plan on using it within a few days.

For example, experts advise keeping fresh poultry or ground beef in the fridge at 40°F (4°C) or below for no longer than 2 days. Make sure to keep raw meat separate from other foods ( 2).

You can buy certain foods in bulk at a lower price, making it even easier to eat healthy on a budget.

Shelf-stable options like grains, nuts, seeds, and dried legumes are particularly great foods to stock up on and buy in bulk.

Be sure to steer clear of buying foods in bulk that have a shorter shelf life, including:

Fresh herbs are perfect for boosting the flavor of your favorite healthy meals at home, but they can also be pretty pricey.

Fortunately, growing your own herbs at home can be an easy, fun, and money-saving hobby.

It's also very easy, even if you don't have a green thumb - all you need is some soil, seeds, and a sunny spot by your window or in your yard. There are lots of indoor gardening possibilities to consider.

If you're like me and live in an apartment with limited sunlight, consider trying an indoor hydroponic garden. These are equipped with LED lights for a foolproof way to grow herbs at home.

Incorporating money-saving habits into your grocery shopping routine is a great way to cut costs while eating healthy.

Write a list ahead of time. To get started, write down what you need before you head to the store. When you're there, stick to the items on your list.

Shop on the perimeter of the grocery store. This can make it easier to skip items like processed foods and snacks, which are typically more expensive and less nutritious.

Shop when you're calm, on a full stomach. You should also avoid going to the store when you're hungry or stressed, as it could fuel your food cravings and lead to unhealthy shopping selections.

Instead of tossing out your leftovers, try saving them for a simple meal the next day.

Not only can this save you some time, but bringing your leftovers to work or school instead of buying lunch can also help save money.

I like doubling my portion sizes when I'm cooking dinner and then storing half to eat for lunch the next day.

Many online grocery services have popped up in recent years, delivering discounted food products directly to your door.

Some services, such as Imperfect Foods or Misfits Market, offer produce with minor cosmetic imperfections at a lower price.

In addition to helping you add more fruits and veggies to your diet, these services can help you save money and make it easier to stick to your meal plan if you buy only what you need.

This can also be a useful option if you don't live near a grocery store or have limited access to fresh food in your community.

Although many people believe that eating healthy can be expensive, this isn't necessarily true.

In fact, following a healthy, well-rounded diet can actually save you money in the long run.

Try practicing a few of the tips outlined above, which can make it easier than ever to eat healthy without breaking the bank.

# data[].attributes.attachment_link.keywords[]
n/a ["healthy eating on a budget" is url slug; title tag can be same as h1 or somewhat different]

# data[].attributes.attachment_link.title
Healthy Eating Doesn't Have to Be Expensive: 10 Cost-Cutting Tips

# data[].attributes.attachment_link.description
Many people believe that you have to spend lots of money to eat healthy. However, that doesn't have to be the case. On the contrary, the cost of not-so-healthy fast food, convenience meals, and snacks can stack up pretty quickly and become very expensive over time.

# data[].attributes.body
https://edition.cnn.com/2018/10/03/health/fast-food-consumption-cdc-study/index.html
Andrejs 11.a

# data[].attributes.attachment_link.keywords[]
here's how much fast food americans are eating  - cnn

# data[].attributes.attachment_link.title
Here's how much fast food Americans are eating

# data[].attributes.attachment_link.description
More than a third of adults in the United States -- about 84.8 million people -- ate fast food on any given day between 2013 and 2016, according to a new CDC report. Fast food consumption varied by age, income level, race and sex.

# data[].attributes.body
https://www.livescience.com/why-people-eat-same-breakfast

# data[].attributes.attachment_link.readable_text
(Image credit: Glasshouse Images/Getty Images)

For many people, breakfast - often called the most important meal of the day - is also the day's least-exciting meal. Breakfast choices frequently reflect utilitarian needs; foods at breakfast are typically simple, quick and easy to prepare and eat, and valued for the boost that revives the body and after a night's rest. And when people find a breakfast option they like, they generally stick with it, day after day, scientists have found.

When researchers recently evaluated the daily eating habits in thousands of U.S. and French study subjects, they saw that people repeatedly ate the same thing for breakfast - and were happy to do so. By comparison, when those people sat down to lunch or dinner, they expected greater variety and wanted a more pleasurable experience from their meals.

Why were so many of those people satisfied with eating the same breakfast every morning? The scientists suggested that psychological, biological and cultural drivers shape our expectations for meals, and those factors - and our enthusiasm for eating - differ depending on the time of day.

Throughout the day and into the night, our bodies follow circadian rhythms. Nearly all forms of life adhere to these 24-hour cycles, which govern changes that are physical, mental and behavioral. For example, a typical schedule in humans follows light-related circadian rhythms. Tens of thousands of neurons in the brain regulate this so-called biological clock so that we feel sleepy at nighttime when it's dark and are more alert when the sun is up during the daytime, according to the National Institutes of General Medical Sciences.

Circadian rhythms also affect our eating schedules, and other researchers have previously investigated links between circadian rhythms and variations in the size and variety of meals that people eat throughout the day, according to a study published in the January 2022 issue of the journal .

For this investigation, the scientists questioned if psychological factors linked to circadian rhythms could also influence what people ate for breakfast, lunch and dinner. Those questions also interested the researchers because of their own breakfast habits, said lead study author Romain Cadario, an assistant professor in the Rotterdam School of Management at Erasmus University in the Netherlands.

"I'm a person - I usually seek a lot of variety in the things that I eat; this is something that's valued by French gastronomic society," Cadario said. "At the same time, I ate the same breakfast every single day. So, my co-author and I started to talk about that pattern of behavior." (Cadario's typical breakfast is a cup of coffee and one piece of toast, he told Live Science. Study co-author Carey Morewedge, a professor in the Questrom School of Business at Boston University, has eaten the same breakfast for the past two years: coffee, toast with almond butter, "and an , , protein powder and smoothie," he wrote in Time magazine in December 2021.)

Practicality vs. pleasure

Cadario and Morewedge examined prior studies and identified two goals that govern meal choices: utilitarian, in which practicality is paramount, and hedonic, in which pleasure is more important. The researchers then analyzed data in which a group of 1,275 volunteers and a group of 2,624 French volunteers self-reported what they ate at different meals, to find patterns in meal experiences.

They discovered that in both groups, 68% of the participants ate the same breakfast at least twice in one week, and French people did so even more often than Americans did, (73% and 52%, respectively). By comparison, just 9% of the people repeated a dinner they had already eaten, and this repetition was higher for the American participants (16%) than for the French participants (6%).

Cultural factors in the U.S. and France may explain why people would seek less variety in their breakfasts, as "capitalist labor practices allow many people less time to select, prepare, and consume their breakfasts than their lunches or dinners," the researchers wrote. Biology - circadian rhythms - likely also play a part; people tend to be at their most alert at the start of the day, and would therefore be satisfied with a meal choice that they don't have to think about too much. But later in the day, when their energy is flagging, they might crave a more stimulating meal for lunch or dinner, the scientists suggested.

The researchers then proposed that psychological factors could also map to circadian rhythms to further nudge people toward certain meal choices. Early in the day, when energy levels are higher, people are more prone to pursue utilitarian goals and make practical choices. This makes it more likely that they'd be guided by practicality over pleasure when eating breakfast and would be more inclined to find one breakfast they liked and then eat the same thing over and over again, according to the study.

But as the day progresses, and a person's energy waxes and wanes, the importance of utilitarian goals declines. Pleasure-seeking becomes more important, and a person would then be more prone to seek variety in tastes and textures.

However, even though culture, biology and psychology make it seem natural to seek utilitarian goals for breakfast, "we can pursue pleasure and seek variety if we set our mind to it," Morewedge wrote in Time magazine. Indeed, analysis of study participants' food diaries showed that on weekends, when people expected breakfast to be more pleasurable, they usually introduced more variety into the breakfast menu. By consciously introducing variation into weekday breakfasts - even if it means a little extra work - breakfast can become a lot more enjoyable, which can help set a more positive tone for the rest of the day, Cadario said.

"A little bit of pleasure in the morning helps you start off the day on the right foot," he added.
Originally published on Live Science.

# data[].attributes.attachment_link.title
Why do you usually eat the same thing for breakfast?

# data[].attributes.attachment_link.description
(Image credit: Glasshouse Images/Getty Images) For many people, breakfast - often called the most important meal of the day - is also the day's least-exciting meal. Breakfast choices frequently reflect utilitarian needs; foods at breakfast are typically simple, quick and easy to prepare and eat, and valued for the boost that revives the body and after a night's rest.

# data[].attributes.body
https://www.publichealth.org/public-awareness/obesity/

Nikola Jeršova 11.b

# data[].attributes.attachment_link.readable_text
Why are Americans Obese?

To understand the true size of the American obesity epidemic, we first need to understand what it really means to be overweight. Generally, doctors and nutritionists classify people as either underweight, healthy weight, overweight, or obese. These different classifications are determined by body mass index (BMI), or a measure of body fat based on your height and weight. To get a basic idea, this chart from the CDC approximates what that means for someone who is 5'9" tall.

As for what is driving America's chronic weight problem, there are no definite answers. Scientific studies often reach conflicting conclusions, meaning many theories are out there, but the preponderance of evidence points to the two causes most people already suspect: too much food and too little exercise.

Bigger Portions

The U.S. Department of Agriculture (USDA) reports that the average American ate almost 20% more calories in the year 2000 than they did in 1983, thanks, in part, to a boom in meat consumption. Today, each American puts away an average of 195lbs of meat every year, compared to just 138lbs in the 1950's. Consumption of added fats also shot up by around two thirds over the same period, and grain consumption rose 45% since 1970.

Featured Online Programs

Research published by the World Health Organization found that a rise in fast food sales correlated to a rise in body mass index, and Americans are notorious for their fast-food consumption ― such food makes up about 11% of the average American diet. Another study demonstrates the full effect added sugars from soda and energy drinks are wreaking havoc on American waistlines. So it is not just how much we eat, but what we eat.

Confusing "Diet" for "Nutrition"

The role of diet in the U.S. obesity epidemic is obviously major, but it's also complex. Consumers are sent wildly mixed messages when it comes to what to eat and how much. One one hand, larger portions, processed packaged food, and drive-thru meals are branded as almost classically American - fast, cheap, filling and delicious. On the other hand, we spend over $20 billion annually on weight loss schemes, from diet books and pills all the way up to last-resort surgeries like lap-bands and liposuction. It's no wonder we're looking for fast food and fast weight loss options, we spend more time at work and less time in our homes and kitchens than our parents did. Sometimes you only have time to pack a leftover pizza slice and a slim-fast for lunch, irony be damned.

This schizophrenic relationship with food is easy to explain in terms of marketing schemes. As decades of soda and tv dinners caught up with our waistlines, the U.S. diet industry grew bigger, faster and smarter. Since the 1970s, popular nutrition wisdom and fad diets have flamed in and out just as quickly as the Arch Deluxe or the McRib. In the 1990s, our big enemy was fat. Low-fat and fat-free products flew off supermarket shelves. It took us decades to learn that when something is fat-free and full-flavored, it's probably too good to be true.

As it turns out, most food companies were just swapping hydrogenated oils and sugar in for the animal fats they removed from low-fat products. Hydrogenated oils are restructured vegetable oils that carry high levels of trans-fats, an amazingly evil type of fat that can raise your bad cholesterol, lower your good cholesterol and increase your risks of developing heart disease, stroke and diabetes. While somewhat less sinister, added sugar can also wreak major damage on a diet. Technically low in calories, high-quantities of sugar disrupts our metabolisms, causing surges in insulin and energy levels and ultimately contributing to weight gain and diabetes.

Inactivity is the New Normal

Lack of exercise is also a major culprit in the obesity epidemic. It's been decades since most Americans worked in fields and on factory floors, a far greater majority of us are sitting throughout our workday. This means less exercise each day. According to one study, only 20% of today's jobs require at least moderate physical activity, as opposed to 50% of jobs in 1960. Other research suggests Americans burn 120 to 140 fewer calories a day than they did 50 years ago. Add this to the higher amount of calories we are packing in, and we get a perfect recipe for weight gain.

But lethargy goes well beyond the workplace. It is also how we get to work and what we do after. Americans walk less than people in any other industrialized country, preferring to sit in cars to get around. And at the end of the day, 80% of Americans don't get enough exercise, according to the CDC.

A number of other factors are thought to play a role in the obesity epidemic, such as the in utero effects of smoking and excessive weight gain in pregnant mothers. Poor sleep, stress, and lower rates of breastfeeding are also thought to contribute to a child's long term obesity risk. Of course, these factors are not explicit or solitary causes of obesity, but they are reliable indicators of the kinds of systemic healthcare failures contributing to this crisis.

In the end, though, we can't lose sight of the big picture. Over the past years, diet fads have come and gone, with people rushing to blame red meat, dairy, wheat, fat, sugar, etc. for making them fat, but in reality, the problem is much simpler. Genetics and age do strongly influence metabolism, but as the CDC points out, weight gain and loss is primarily a formula of total calories consumed versus total calories used.

# data[].attributes.attachment_link.title
Why are Americans Obese? | PublicHealth.org

# data[].attributes.attachment_link.description
To understand the true size of the American obesity epidemic, we first need to understand what it really means to be overweight. Generally, doctors and nutritionists classify people as either underweight, healthy weight, overweight, or obese. These different classifications are determined by body mass index (BMI), or a measure of body fat based on your height and weight.

# data[].attributes.body
https://www.headtohealth.gov.au/meaningful-life/physical-health/food
Janis uzuls

# data[].attributes.attachment_link.readable_text
"My psychologist encouraged me to shop and cook for myself, instead of buying takeaways. I'm eating better than I was and started walking every day, 4km or more sometimes. What with working part-time and having a cat too, my life has improved dramatically."

Eating well helps to reduce the risk of physical health problems like heart disease and diabetes.

It's beneficial to eat a range of different coloured fresh fruits and vegetables, wholegrain breads and cereals, lean protein, and sources of dairy or dairy substitutes. Fresh fruits and vegetables are a great source of vitamins, minerals, and fibre. Vegetable oils such as sunflower or olive oil are healthy options to fulfill your body's need for fats.

Food can play an important role in maintaining your health, improving your mood, and giving you an overall sense of wellbeing. Eating a selection of foods that meet your daily nutritional needs can help you improve your overall health and lead a healthy lifestyle. It can also help people with depression, anxiety, and other related disorders.

An irritated gut sends signals to the brain that can affect mood, thinking skills, and memory. Listen to your gut. Your nervous system and gut may be wired to react to certain foods, and you may feel better if you avoid them.

The global food industry has changed the way we eat. While we understand how these dietary changes have affected our physical health, their effects on mental health and wellbeing is only now being realised. Research shows that people whose daily food intake includes more fruits, vegetables, whole grains, etc. are less likely to experience depression.

# data[].attributes.attachment_link.description
"My psychologist encouraged me to shop and cook for myself, instead of buying takeaways. I'm eating better than I was and started walking every day, 4km or more sometimes. What with working part-time and having a cat too, my life has improved dramatically."

# data[].attributes.body
Regnārs Pinta 11.b

# data[].attributes.attachment_link.readable_text
While an occasional candy bar can be part of an otherwise healthy diet, eating candy regularly can negatively affect your health. Too much candy can provide you with large amounts of unhealthy substances, such as sugars and fats. Also, if you are eating candy each day, you may not eat enough of the foods necessary for good health. Enjoy candy and other junk foods only sparingly.

Saturated Fat

Saturated fat plays a major role in the development of high cholesterol, says Medline Plus. High cholesterol can lead to high blood pressure, heart disease and stroke. Each gram of fat contains 9 calories, and calories from saturated fat should make up no more than 10 percent of your total calories. For example, if your regular caloric intake is 1,500 calories, you should consume no more than 150 calories from fat, or just under 17 g of saturated fat, each day. Since one candy bar can contain 11 or more grams of saturated fat, this might put you over your daily allotment when combined with other foods containing saturated fat, such as dairy products, meat, butter and certain oils.

Too much sugar of any type in your diet can lead to dental cavities, weight gain and overall poor nutrition, especially if the sugary foods are taking the place of foods containing nutrients and vitamins. The American Heart Association says that women and men should consume no more than 100 to 150 calories per day from sugar, respectively. Sugar contains 4 calories per gram. If a candy bar contains over 25 grams of sugar, this is an entire day's worth for a woman. Although, as the American Diabetes Association explains, it is a myth that eating too much sugar causes diabetes, overindulging in sugary foods can definitely raise your blood sugar levels if you already have diabetes; higher blood glucose levels can lead to more diabetic complications.

Depending on the type of candy, one serving may contain a large number of calories. According to "Fitness" Magazine, some popular brands of candy contain between 250 and 280 calories per serving. Eating candy on a regular basis may cause you to eat too many calories overall, which leads to weight gain. Overweight and obesity can cause serious health problems, including high blood pressure, diabetes, heart disease and certain types of cancer.

Recommendations

Occasionally, you may want to splurge on the calories, fat and sugar in candy and enjoy a special treat. Most of the time, however, find other ways to satisfy your sweet tooth, such as eating naturally sweet berries or small quantities of dried fruit. Some types of candy are also more diet friendly than others. Read labels to find candy that contains no saturated fat, for example. Another option is to take just a bite or two of a large candy bar and to save the rest for another day. Since the antioxidants in dark chocolate are heart-healthy, saving part of your calorie, fat and sugar allotment for a 1-oz. square of dark chocolate a few times per week is also sensible way to satisfy your craving for something sweet.

# data[].attributes.attachment_link.title
Why Is Candy Bad for Your Health? | Livestrong.com

# data[].attributes.attachment_link.description
While an occasional candy bar can be part of an otherwise healthy diet, eating candy regularly can negatively affect your health. Too much candy can provide you with large amounts of unhealthy substances, such as sugars and fats. Also, if you are eating candy each day, you may not eat enough of the foods necessary for good health.

# data[].attributes.body
Endijs Višņevskis 11.b

# data[].attributes.attachment_link.title
Is peanut butter good for you? Health benefits and nutrition

# data[].attributes.attachment_link.description
Peanut butter is high in protein and essential minerals, though it also contains saturated fats and is high in calories. In moderation, peanut butter can provide many health benefits and help people lose weight. Learn more here.

# data[].attributes.headline
What are the benefits of eating healthy?

# data[].attributes.subject
What are the benefits of eating healthy?

# data[].attributes.body
Krišjānis Skosa 11.a
This article discusses the top 10 benefits of a healthful diet and the evidence behind them.

# data[].attributes.attachment_link.readable_text
Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.

A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting the mood.

This article discusses the top 10 benefits of a healthful diet and the evidence behind them.

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.

The American Heart Association (AHA) states that almost half of U.S. adults live with some form of cardiovascular disease.

High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to a heart attack, heart failure, and a stroke.

It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.

The foods people eat can reduce their blood pressure and help keep their hearts healthy.

The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods. The program recommends:

eating plenty of vegetables, fruits, and whole grains

choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils

limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products

limiting drinks and foods that contain added sugars

restricting sodium intake to less than 2,300 milligrams per day - ideally 1,500 mg daily - and increasing consumption of potassium, magnesium, and calcium

High-fiber foods are also crucial for keeping the heart healthy.

The states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.

Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1,500 mg per day.

Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.

A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage.

The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene, lycopene, and vitamins A, C, and E.

According to the National Cancer Institute, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer. However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first.

Foods high in antioxidants include:

Having obesity may increase a person's risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.

In a , researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer.

Read more about cancer-fighting foods here.

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

Recent research also found that diet blood glucose levels, immune activation, and the gut microbiome, which may affect a person's mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods.

It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health.

If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.

A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:

Among other diets, the Mediterranean diet incorporates many of these nutrients.

Read more about foods to boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:

coronary heart disease

type 2 diabetes

osteoarthritis

stroke

hypertension

certain mental health conditions

some cancers

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.

A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020-2025.

Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake.

In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.

A healthy diet a person with diabetes:

manage their blood glucose levels

keep their blood pressure and cholesterol within target ranges

prevent or delay complications of diabetes

maintain a moderate weight

It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.

Read about the best foods for diabetes here.

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium:

Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium.

Magnesium is abundant in many foods, and some of the best sources include:

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol.

Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not.

Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass these on.

Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers, who ate at home less frequently.

There are plenty of small ways to improve a person's diet, including:

swapping soft drinks for water or herbal tea

ensuring each meal consists of some fresh produce

choosing whole grains instead of refined carbohydrates

consuming whole fruits instead of juices

limiting red and processed meats, which are high in salt and may increase the risk of colon cancer

eating more lean protein, which people can find in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class and learning how to incorporate more vegetables into their meals.

Healthy eating has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person may also boost their mood and gain more energy by maintaining a balanced diet.

A doctor or dietitian can provide further tips for eating a more healthy diet.

# data[].attributes.attachment_link.title
Benefits of eating healthy: Heart health, better mood, and more

# data[].attributes.attachment_link.description
A healthy diet has many benefits, including a reduced risk of various diseases and health conditions, improved mood, and better memory. Learn more here.

# data[].attributes.body
Denīze Elizabete Puķīte 11.A

# data[].attributes.attachment_link.readable_text
Author: Dr. Bobby Buka

Ever wake up in the morning to an unsightly pimple? We've all been there. No matter your age, acne can flare up when you least expect and be the cause of much embarrassment. Whether you're heading to an important job interview, getting ready for a hot date or even just meeting friends for a night out - it's the last thing you want to see in the mirror. Despite many years of debate, recent studies prove that what you eat can play a significant role in the health and appearance of your skin with certain foods that can increase the frequency of your acne breakouts by as much as 10%. Although there are some great acne treatments out there, it's also important to be aware of some of the primary acne-causing foods that are best to avoid!

Milk and Acne

Dairy products, specifically milk, are thought to contribute to the severity of your acne symptoms due to the bovine hormones that remain bioavailable with ingestion. Although you may consider a good alternative to whole milk would be to drink skim milk - this couldn't be further from the truth. In fact, the milk proteins that are added to skim milk to make it taste less watery, such as whey and casein, have been tied to causing further inflammation. It's often thought to be why bodybuilders that use whey protein drinks as a workout supplement suffer acne on their body.

Milk may be hard to cut out entirely as it's in a significant amount of the foods we eat daily, however cutting down is a great start! There are many alternatives available in most supermarkets, such as almond or even cashew milk. The options are out there, all you have to do is find one you love!

Alcohol and Acne

A drink to celebrate a special occasion or a glass of wine with dinner is always a treat, however, consuming alcohol in large quantities can alter your hormone levels. Although alcohol has not been proven to impact our acne directly, when we drink, it usually creates an imbalance in estrogen or testosterone levels, which are a major factor in the frequency and severity of breakouts. When hormone levels are increased, our skin produces a substance called sebum which clogs our pores with oil and bacteria, eventually causing painful breakouts. Binge drinking can also wreak havoc on our immune systems which usually help fight off any bacteria causing ac

ne as well as other common viruses. Of course you should always drink in moderation, but for those who are more prone to breakouts than others, keep drinking to a minimum.

Sugar and Acne

For those of you with a sugar tooth, unfortunately, it's true that sugar and foods high on the glycemic index are a major contributor to your acne breakouts. Essentially, foods with high sugar content cause your body's insulin levels to spike. This extreme overdose of insulin increases the production of oils in the skin, which lead to your follicles and pores clogging up with sebum - as mentioned earlier. Alongside the Inflammatory effects that are caused by a spike in insulin, this creates the ideal environment for P. Acnes bacteria to thrive, triggering a nasty breakout. If you can't say goodbye to dessert, the best workaround is to cut down the quantity of high sugar foods. A few bites are all you need to sate your inkling for something sweet after dinner, and you'll avoid that dreaded insulin spike.

Fast Food and Acne

We all know fast food isn't the best for us. It's the culprit for a growing number of health concerns, and for all the same reasons stated above, fast food should be on the off-limits list for your skin too. Usually comprised of french fries, hamburgers, pizza and all other grease filled finger food - the high saturated fats and processed ingredients can completely throw off your hormonal balance and blood sugar levels. If you have a craving for your favorite fast food, try making your own version at home. Swap baked for fried potatoes and opt for white meat instead of red in your burger.

Chocolate and Acne

Our dear old friend chocolate has long had a bad rap as the leading cause for all our unsightly blemishes. However, the good news for all the chocolate lovers out there is that cacao in its raw form has been proven to have no impact on your acne breakouts. In fact, raw cacao is packed with vitamins A, C, E and zinc which are all highly beneficial for your skin. It's actually the dairy and sugar often mixed in with most candy bars and desserts that have linked chocolate to a severe case of acne. So next time you reach for a chocolate bar, try opting for high percentage dark chocolate or snackable cacao nibs as a treat. Avoid milk or white chocolate, which are mostly made up of all the ingredients that will lead to inflammation and agitate your acne.

It's important to remember that food isn't the enemy; it can actually be the solution when you eat the right foods! Incorporating foods that fight acne into your diet, like flax seeds or fish oils, can have an anti-inflammatory and protective effect. A healthy meal plan that includes lots of whole grains, green vegetables and plenty of water can make a real difference in your skin.

Keep in mind the above are general guidelines. If you have a food that makes your skin flare up, just because it's not in one of the above categories, it's likely a trigger for your acne. We are all made of a unique combination of chemicals and hormones, so it's always good form to keep track of what you're eating and how it affects your body.

# data[].attributes.attachment_link.description
Author: Dr. Bobby Buka Ever wake up in the morning to an unsightly pimple? We've all been there. No matter your age, acne can flare up when you least expect and be the cause of much embarrassment.

# data[].attributes.body
https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee

Nils Bondars 11.b

# data[].attributes.attachment_link.readable_text
Coffee does more than boost your energy. A few daily cups of coffee may also lower your risk of type 2 diabetes and depression, support weight management, and help you live a longer life. Just keep in mind that experts recommend limiting caffeine if you're pregnant or nursing.

Coffee is a beloved beverage known for its ability to fine-tune your focus and boost your energy levels.

In fact, many people depend on their daily cup of joe right when they wake up to get their day started on the right foot.

In addition to its energizing effects, coffee has been linked to a long list of potential health benefits, giving you all the more reason to get brewing.

This article takes an in-depth look at 9 of the top evidence-based benefits of coffee.

This is because caffeine blocks the receptors of a neurotransmitter called adenosine, and this increases levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine (, ).

One small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants ().

Another study had similar findings, reporting that consuming caffeine before and during a round of golf improved performance, increased subjective energy levels, and reduced feelings of fatigue ().

Summary
Coffee contains caffeine, a stimulant that has been shown to increase energy levels and decrease fatigue by altering levels of certain neurotransmitters in the brain.

Some research suggests that consuming coffee regularly could be associated with a decreased risk of developing type 2 diabetes over the long term.

In fact, one review of 30 studies found that each cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes ().

Summary
Regular coffee consumption may be linked to a lower risk of developing type 2 diabetes over the long term.

Although studies have turned up mixed results, some research suggests that coffee may help protect against certain neurodegenerative disorders, including Alzheimer's disease and Parkinson's disease.

According to one review of 13 studies, people who regularly consumed caffeine had a significantly lower risk of developing Parkinson's disease. What's more, caffeine consumption also slowed the progression of Parkinson's disease over time ().

Another review of 11 observational studies in more than 29,000 people also found that the more coffee people consumed, the lower their risk of Alzheimer's disease ().

Additionally, several studies have demonstrated that moderate coffee consumption could be associated with a lower risk of dementia and cognitive decline (, ).

Summary
Some research suggests that drinking coffee could help protect against Alzheimer's disease, Parkinson's disease, and cognitive decline.

According to some research, coffee could alter fat storage and support gut health, both of which may be beneficial for weight management ().

For example, one review of 12 studies concluded that higher coffee consumption could be associated with decreased body fat, especially in men ().

In another study, increased coffee intake was linked to decreased body fat in women ().

Furthermore, one study found that people who drank one to two cups of coffee per day were 17% more likely to meet recommended physical activity levels, compared with those who drank less than one cup per day ().

Higher levels of physical activity could help promote weight management ().

Summary
Coffee could help support weight management and may be linked to decreased body fat. One study also found that people who consumed coffee were more likely to be physically active.

Some studies have found that drinking coffee could be associated with a lower risk of depression.

According to one review of seven studies, each cup of coffee people consumed per day was linked to an 8% lower risk of depression ().

Another study found that drinking at least four cups of coffee each day was associated with a significantly lower risk of depression, compared with drinking just one cup per day ().

What's more, one study in more than 200,000 people showed that drinking coffee was linked to a lower risk of death by suicide ().

Summary
Several studies have found that coffee could be linked to a lower risk of depression and may even be linked to a lower risk of death by suicide.

Interestingly, several studies suggest that coffee could support liver health and protect against disease.

Other research shows that the more coffee people drank, the lower their risk of death from chronic liver disease. Drinking one cup of coffee per day was tied to a 15% lower risk, while drinking four cups per day was linked to a 71% lower risk ().

Another recent study found that coffee consumption was associated with decreased liver stiffness, which is a measure healthcare professionals use to assess fibrosis, the formation of scar tissue in the liver ().

Summary
Coffee consumption could be linked to a decreased risk of death from chronic liver disease, along with other conditions, like liver scarring and liver cancer.

Some research shows that drinking coffee may benefit heart health.

Another review of 21 studies showed that drinking three to four cups of coffee daily was associated with a 21% lower risk of stroke ().

What's more, one study in more than 21,000 people also found that increased coffee intake was associated with a significantly decreased risk of heart failure ().

However, keep in mind that caffeine could affect blood pressure levels. Therefore, people with unmanaged blood pressure may need to limit or moderate their caffeine intake (, ).

Summary
Some research shows that drinking coffee could be linked to a lower risk of heart disease, stroke, and heart failure.

Some research suggests that coffee could help extend longevity, thanks to its multitude of potential health benefits.

For example, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of factors like age, weight status, and alcohol consumption ().

Similarly, another study in 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least one cup of coffee per day was also associated with a lower risk of death from cancer ().

However, more research is needed to determine whether this could also apply to humans.

Summary
Coffee could be associated with a lower risk of death, regardless of other factors, like age, weight status, or alcohol consumption. Still, more research is needed.

Coffee is often used as an ergogenic aid by athletes looking to improve performance and increase energy levels ( 30).

An ergogenic aid is also called a performance enhancer.

Another study in 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers adjusted for factors like age, belly fat, and physical activity levels ().

Additionally, a large review reported that moderate caffeine consumption could slightly improve power output and time-trial completion time. However, results varied, so the researchers also noted that caffeine may affect people differently ().

Summary
Coffee could improve physical performance and endurance when consumed before exercising. However, some studies have turned up mixed results.

Coffee is a popular beverage that researchers have studied extensively for its many health benefits, including its ability to increase energy levels, promote weight management, enhance athletic performance, and protect against chronic disease.

Keep in mind that some people may need to limit their intake, including people who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions ().

Still, drinking coffee in moderation - about three to four cups per day - has been associated with several health benefits and is generally considered safe for most adults ().

# data[].attributes.attachment_link.title
9 Health Benefits of Coffee, Based on Science

# data[].attributes.attachment_link.description
Coffee is a major source of antioxidants in the diet. It has many health benefits, such as improved brain function and a lower risk of several diseases.

# data[].attributes.body
M.V

# data[].attributes.body
M.V 11a

# data[].attributes.attachment_link.readable_text
Fats are important macronutrients. There are several types of dietary fat, and some are much more healthful than others.

Fat is essential for several bodily functions. It is an energy source, and it protects the skeleton and nerves. Fat also makes it possible for other nutrients to do their jobs.

However, not all dietary fats are equally beneficial:

Saturated and trans fats can raise cholesterol levels and increase disease risk.

Unsaturated fats support health and may be monounsaturated or polyunsaturated.

Meats, dairy products, snack foods, and baked goods contain saturated and trans fats. Some sources of unsaturated - healthful - fats include nuts, oils, seeds, and avocados.

Below, we take an in-depth look at the different types of fats, including which are most healthful and which foods contain them.

Fats are classified in a range of ways, depending on their attributes:

Fats or fatty acids: These terms can refer to any type of fat, but "fats" usually describes those that are solid at room temperature.

Lipids: This can refer to any type, regardless of whether it is liquid or solid.

Oils: This can describe any fat that is liquid at room temperature.

Animal fats: Among these are butter, cream, and fats in meats, such as lard.

Vegetable fats: Among these are the fats in olives and avocados, as well as olive, peanut, flaxseed, and corn oils.

Fats are an important part of the diet for humans and many other animals. The body stores fat for protection, warmth, and energy.

Regardless of the type, all fats have the same number of calories - 9 calories per gram - compared with less energy-dense carbohydrates and proteins, at about 4 calories per gram.

Different types of fat influence health in different ways, particularly blood and heart health.

The next sections take a closer look at the effects of various fats on the body.

Saturated fats are solid at room temperature and are sometimes called solid fats. The basic carbon structure of these fatty acids is "saturated" with hydrogen atoms.

Saturated fat may increase health risks if a person consumes too much over a long period.

A high intake of saturated fat may eventually raise levels of low-density lipoprotein (LDL) cholesterol in the body. This, in turn, increases the risk of cardiovascular disease and stroke.

The American Heart Association (AHA) recommend that people eat no more than 13 grams of saturated fat per day.
Some sources of saturated fat include:

animal meats and meat products

dairy products, except those that are fat-free

processed foods, including baked goods, snack foods, and french fries

some vegetable oils, including coconut oil, palm oil, and cocoa butter

indicates that it is not healthful to replace saturated fat in the diet with refined carbohydrates or sugar, which are also bad for health.

Instead, a person should replace sources of saturated fat with more healthful foods, such as nuts, seeds, avocados, beans, whole grains, and vegetables.

Unsaturated fats are liquid at room temperature, and they mostly derive from plant oils. Healthcare professionals consider these to be "good" fats.

The two main types of unsaturated fat are:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has bonded with one hydrogen atom.

Monounsaturated fats may lower LDL, or "bad," cholesterol levels, and maintain healthful levels of "good" high-density lipoprotein (HDL) cholesterol.

However, simply adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat.

Many health professionals report that a diet rich in monounsaturated fats may also reduce a person's risk of heart disease. The Mediterranean diet, which research suggests may reduce the risk of chronic disease, contains plenty of monounsaturated fats.
Sources of monounsaturated fats include:

olives and olive oil

nuts and nut butters

avocados

Polyunsaturated fats

A number of spaces around each polyunsaturated fat molecule are not saturated with hydrogen atoms.

Nutritionists report that polyunsaturated fats are good for health, especially those from fish and algae, known as omega-3 polyunsaturated fatty acids.

The Office of Dietary Statistics say that omega-3 acids could help keep the heart healthy, reduce triglycerides in the blood, and improve brain, joint, and eye health.

Omega-3 fatty acids may protect against heart disease by lowering blood cholesterol levels and, possibly, inflammation.

That said, a large-scale Cochrane analysis found that omega-3 supplements had no significant benefits for heart health. Determining the effects with certainty will require further research.

The other type of polyunsaturated fats are omega-6 fatty acids. These mostly occur in vegetable oils and processed foods.

An excessive intake of omega-6, which is common in the standard American diet, may lead to increased inflammation.
Sources of polyunsaturated fats include:

oily fish, such as sardines, mackerel, trout, salmon, and herring

safflower, grapeseed, soybean, and sunflower oils

nuts, seeds, and pastured eggs

Trans fats are manufactured. They are the product of a process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is partially hydrogenated oils.

Trans fats are not essential, and they have damaging health effects.

Trans fats raise levels of LDL cholesterol and lower levels of HDL cholesterol. This increases the risk of heart disease, stroke, and type 2 diabetes.

The World Health Organization (WHO) estimate that trans fats are linked with 500,000 cardiovascular deaths each year.

Trans fats became popular when food companies found them easy to use and cheap to produce. They also have a long shelf life and can give food a nice taste.

As trans fats can be used in commercial fryers many times over, they have become common in fast-food chains and other restaurants.

However, the WHO have called on governments to eliminate trans fats from the global food supply. Most commercial food production companies have now eliminated trans fats from their products.
Sources of trans fats can include:

fried foods, such as french fries

doughnuts, pies, pastries, biscuits, and other baked goods

pizza dough, cookies, and crackers

stick margarines and shortenings

packaged foods

fast foods

If any ingredient list on food packaging includes "partially hydrogenated oils," it means that the product contains trans fats.

The AHA advise that consumption of trans fats should not exceed of a person's total caloric intake. However, consuming any amount of these fats increases health risks.

According to the , to avoid unhealthy weight gain:

total fat intake should be less than 30% of total caloric intake

saturated fat intake should be less than 10% of total caloric intake

trans fat intake should be less than 1% of total caloric intake

Health professionals replacing saturated and trans fats with monounsaturated and polyunsaturated fats. Overall, the diet should be nutritionally adequate and contain enough calories to maintain a healthy weight.
Read our comparison guide of oils, including their nutritional and cooking values, here.
Not all fats are equally beneficial. It is important to understand the differences between the types of fat, read labels carefully, and make healthful dietary choices.

# data[].attributes.attachment_link.description
Fats are important macronutrients. There are several types of dietary fat, and some are much more healthful than others. Fat is essential for several bodily functions. It is an energy source, and it protects the skeleton and nerves. Fat also makes it possible for other nutrients to do their jobs.

# data[].attributes.body
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

Johanna Selderiņa 11a

# data[].attributes.attachment_link.readable_text
Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what's the real story?

Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19-59. The Dietary Guidelines for Americans, 2020-2025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein.

True or false? Big steak equals bigger muscles.

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth - not extra protein intake. You can't build muscle without the exercise to go with it.

The body can't store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

How much protein do you need?

Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200-700 calories from protein, or 50-175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Once you reach ages 40-50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 75-kilogram person.

People who exercise regularly also have higher needs, about 1.1-1.5 grams per kilogram. People who regularly lift weights, or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.

Where does protein come from?

The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.

Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass.

Manufactured foods don't contain everything you need from food, and manufacturers do not know everything that should be in food.

When is the best time to consume protein?

Spread out protein consumption evenly throughout the day. On average, people tend to get most of their protein during evening meals and the least at breakfast. Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. Of course, more research is needed before these claims can be verified.

General recommendations are to consume 15-30 grams of protein at each meal. Studies show higher intakes - those more than 40 grams - in one sitting are no more beneficial than the recommended 15-30 grams at one time. Don't waste your money on excessive amounts.

What if you do want to use a protein supplement?

If you want to use a protein supplement, here's what to look for:

About 200 or fewer calories

2 grams or less of saturated fat

No trans-fat or partially hydrogenated oils

5 grams of sugar or fewer

What does 15-30 grams of protein in whole foods looks like?

Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.

As you can see, it's easy to get the recommended 15-30 grams per meal. Most people - even athletes - can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.

Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.
Kristi Wempen is a dietitian in Nutrition Counseling and Education in Mankato, Minnesota.

# data[].attributes.attachment_link.description
Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what's the real story? Contrary to all the hype that everyone needs more protein, most people in the U.S.

# data[].attributes.headline
Is Fruit Juice as Unhealthy as Sugary Soda?

# data[].attributes.subject
Is Fruit Juice as Unhealthy as Sugary Soda?

# data[].attributes.body
https://www.healthline.com/nutrition/fruit-juice-vs-soda

Elza Saliņa 11.b

# data[].attributes.attachment_link.title
Is Fruit Juice as Unhealthy as Sugary Soda?

# data[].attributes.attachment_link.description
While some people consider fruit juice and soda equally unhealthy, others see juice as a much better choice. This article compares fruit juice and soda, based on the latest scientific evidence.

# data[].attributes.headline
Nutritional value of frozen fruits and vegetables

# data[].attributes.subject
Nutritional value of frozen fruits and vegetables

# data[].attributes.body
Daniela Savina, 11.a

# data[].attributes.attachment_link.title
Why This Doctor Thinks Frozen Vegetables Are as Good as Fresh

# data[].attributes.attachment_link.description
Read this article to find out why frozen vegetables are not worse and, in fact, even better than some of their fresh alternatives.

# data[].attributes.body
Jasmīna Vanaga 11.A
Could a poor diet put you more at risk of Coronavirus?

# data[].attributes.attachment_link.readable_text
These months of quarantine have been tough on everyone, from emotional stress and anxiety to having to learn new ways to co-exist with our loved ones in lockdown. But, not least on our diets.

Staying at home makes us more likely to reach for the fridge to cope with stress and anxiety. And if we're not careful, this could be dangerous for much more than our waistlines.

A poor diet negatively impacts all areas of your health and well-being, from our heart health to blood sugar levels and even how we feel. But there's one element that we're particularly concerned about right now - how well our bodies can fight off disease.

But can a poor diet really put you more at risk from coronavirus? And, conversely, can eating well protect you?

Let's go ahead and find out.

How does your diet affect your health?

Eat too much bad food, and it'll affect your health. Sounds simple, right? But what exactly is 'bad food,' why is it bad for you, and what does it do to your body anyway?

Bad food is food that has a negative impact on your health. For example, this includes:

Sugary drinks, such as cola

Fast food, including takeaways, pizzas (not including homemade), fried foods, etc.

Sweetened breakfast cereals

White bread

Large amounts of pastries

Sweets

White chocolate

Heavily processed foods

Large quantities of red meat

So, why are these products bad for you?

Each of these has a particular impact on your health, making your body work harder (and not in a good way) to process it to use for energy. For example, eating lots of sugar could cause a spike in blood glucose levels, while others push your calorie levels over the daily recommended limits, or some contain other products that are harmful to your health.

Eating too much of these could lead to:

Diabetes

Heart disease

High blood pressure

Obesity

And most importantly here, a lowered immune system

Why does what you eat affect your immune system?

A poor diet, especially one containing too much sugar, prevents your immune system from working to its full capacity and puts you more at risk from disease. In addition, it hinders the body's ability to attack alien bacteria and viruses that cause infections. Aka, a lowered immuno-response.

This all means that you will be less equipped to fight off any viral attacks that come your way. Conversely, eating good, healthful foods, and those rich in nutrients help your body fight infection. For example, filling your diet with nutrient-rich foods, such as fruits and vegetables, lentils, and more, gives it the best boost possible.

What's the connection with coronavirus?

Now that we know that food has an impact on your immune system. What does this mean for your body and coronavirus?

At the moment, there is much uncertainty around COVID-19. So, while we cannot say for sure that what you eat impacts your ability to fight off the virus, indicators are there than it does play a role.

In the US today, the rate of people who are metabolically healthy stands at just 12%. This means people who are not only not overweight, but who in medical tests, such as general blood analysis, blood pressure, blood sugar, cholesterol, etc. display normal-range results.

Those who do not are at higher risk of acquiring medical conditions, such as heart disease, diabetes, stroke, etc. which are believed to also be risk factors in terms of mortality rates for coronavirus.

Today, poor metabolic health is said to be the leading cause of poor health in the United States and a pertinent issue even beyond COVID-19. This means that a focus on a healthy diet is essential, not only in times of coronavirus, but for your overall health.

What other factors can impact my immune system?

Now, diet, while important, is not alone in supporting your immune system. Instead, you need to take an approach of overall body health.
Poor sleep
As you slip deep into the land of nod, your body is hard at work rebuilding itself. During rest, the immune system releases cytokine, a protective chemical that helps the body repair. When you don't sleep, your immune system is lowered, meaning you are more prone to illnesses and it's harder to fight them off.
Sedentary lifestyle
Your body needs to work to keep healthy. A sedentary lifestyle has been linked to health-risk factors, such as obesity and diabetes. Both of these can put you more at risk if you catch a virus. Adding in movement to your routine means you not only look healthier but are healthier on the inside too.

Like with sleep, there is a link between mental well-being and cytokines, those nervous system cells. Although precise research is still ongoing as to precisely why, the link between poor mental health and susceptibility to illness is clear. That's why, if you have a mental illness, it's vital you take extra care of your body or seek help to do so.
Mental health
In the news, we've been hearing a lot about coronavirus mortality rates and underlying conditions. The link is clear, if you have an underlying condition, such as a heart issue, kidney problems, or others, you may be more at risk of COVID-19. But that's not all, certain illnesses can also make you more susceptible to other viral and bacterial infections, such as the flu too.

What positive steps can you take in your life right now?
Underlying health conditions
While you can't change your body overnight, the steps you take today will have an impact on your life in future. Here are some of the positive steps you can talk to a better, healthier you.

1. Recognize that change doesn't happen overnight

"New year, new you," "I'll start on Monday," "Oh! Just this once." We've all said or at least thought these phrases at one time or another. But the fact is, the perfect time to change how you eat isn't sometime in the future - it's right now.

Living on future promises isn't going to improve your health. The change comes from the decisions you make right this moment. Having that one last 'blow out' before starting your diet is going to do nothing more than make it harder to start as your blood sugar levels soar and then drop.

Even though we might all be guilty of trying this one, it doesn't mean it's a good idea. Instead, make a conscious decision to eat better today, to take a little more exercise. But remember! Change doesn't happen overnight, so take your time, don't rush, just start making better decisions from this moment on.

2. Choose healthier snacks

Safe to say that during lockdown, we've all been visiting the snack cupboard a little more than we should. Stuck inside, we're more likely to boredom eat and fill up our work breaks with a little snacking. While it might be tasty, this isn't great for your waistline.

But just because we should stay at home and be careful doesn't mean your diet needs to suffer too much. And you can definitely still enjoy some snacking. The trick here is to be smart about it and aim for a healthier alternative.

Try healthy snacks like fruit or nuts or create something more interesting like peanut butter and apples. That way, you fulfill your crunch-craving, but don't jeopardize your health.

3. Get moving

Staring at four-walls is no fun, and it can leave you demotivated, especially if your 'commute' now includes a bedroom to kitchen route and back. But the worst thing you can do right now is to stop moving.

Yes, your fitness classes may have stopped or moved online, but that's no excuse to give up on your health. Instead, you need to find a new fitness routine to work for you. Whether that's some at-home activities, like a 5-minute dance break in your work or some awesome workouts with Verv (we've got yoga, cardio, and more), what's important is you keep moving.

Not only is this good for your body, but it's also good for your mind too. As you exercise, your body releases happy hormones that boost your mood, and this only does good for your immune system.

4. Eat foods that support the immune system

As they say, you are what you eat, and if you want a healthy body and immune system, you have to eat food that supports that. Choosing to add lots of greens and vitamin-rich foods to your diet, while cutting down on saturated fats, is an excellent way to support your immune system and keep your body healthy.

While those fat-filled snacks might be tasty on the lips, it wouldn't do your body any good in the long term. Make a decision today to add more healthy, immune-supportive foods to your diet and reduce the amount of non-helpful foods you consume. Remember, a complete lifestyle change doesn't happen overnight, so don't worry if it takes a while for you to get your diet sorted.

5. Consider professional help

If you've tried everything and still can't get your diet under control, it might be time to seek professional assistance. You might think, "I don't need help in eating." But the truth is, everyone needs a little help and support at times to get things rich.

Whether your issues with your diet come from not knowing what to eat to impulse control, working with a specialist (dietician or psychology) to address your eating issues is a good idea. Your specialist will be able to help you uncover where your eating issues lie and advise on what steps to take to resolve it. They might even have some helpful diet-hacks too.

COVID-19 and Diet Wrap Up

While there is no direct link "eat right and you won't get COVID-19," your diet does have an impact on your health and that's a fact. Eating right, taking care of your mental and physical health plays an essential role in your body's ability to fight off disease. So, in these tough times, we at Verv, wish you to take care of yourself and your family.

Verv: Home Workout Planner

# data[].attributes.attachment_link.title
Poor Diet and Coronavirus: Why What You Eat Matters

# data[].attributes.attachment_link.description
These months of quarantine have been tough on everyone, from emotional stress and anxiety to having to learn new ways to co-exist with our loved ones in lockdown. But, not least on our diets. Staying at home makes us more likely to reach for the fridge to cope with stress and anxiety.

# data[].attributes.body
https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad

Letīcija Tetjucka 11.a

# data[].attributes.attachment_link.readable_text
Artificial sweeteners are often the topic of heated debate.

On one hand, they're claimed to increase your risk of cancer and harm your blood sugar and gut health.

On the other hand, most health authorities consider them safe, and many people use them to reduce their sugar intake and lose weight.

This article reviews the evidence on artificial sweeteners and their health effects.

Artificial sweeteners, or sugar substitutes, are chemicals added to some foods and beverages to make them taste sweet.

People often refer to them as "intense sweeteners" because they provide a taste similar to that of table sugar but up to several thousand times sweeter.

Although some sweeteners contain calories, the amount needed to sweeten products is so small that you end up consuming almost no calories ().

Summary
Artificial sweeteners are chemicals used to sweeten foods and beverages. They provide virtually zero calories.

The surface of your tongue is covered by many taste buds, each containing several taste receptors that detect different flavors ().

When you eat, your taste receptors encounter food molecules.

A perfect fit between a receptor and molecule sends a signal to your brain, allowing you to identify the taste ().

For example, the sugar molecule fits perfectly into your taste receptor for sweetness, allowing your brain to identify the sweet taste.

Artificial sweetener molecules are similar enough to sugar molecules to fit on the sweetness receptor.

However, they are generally too different from sugar for your body to break them down into calories. This is how they provide a sweet taste without the added calories.

Only a minority of artificial sweeteners have a structure that your body can break down into calories. Given that only very small amounts of artificial sweeteners are needed to make foods taste sweet, you consume virtually no calories ().

Summary
Artificial sweeteners taste sweet because they are recognized by the sweetness receptors on your tongue. They provide virtually zero calories, as your body can't break them down.

The following artificial sweeteners are allowed for use in the United States and/or European Union (, 4):

Aspartame. Sold under the brand names NutraSweet, Equal, or Sugar Twin, aspartame is 200 times sweeter than table sugar.

Acesulfame potassium. Also known as acesulfame K, it's 200 times sweeter than table sugar. It's suited for cooking and baking and sold under the brand names Sunnet or Sweet One.

Advantame. This sweetener is 20,000 times sweeter than table sugar and suited for cooking and baking.

Aspartame-acesulfame salt. Sold under the brand name Twinsweet, it's 350 times sweeter than table sugar.

Cyclamate. Cyclamate, which is 50 times sweeter than table sugar, was used for cooking and baking. However, it has been banned in the United States since 1970.

Neotame. Sold under the brand name Newtame, this sweetener is 13,000 times sweeter than table sugar and suited for cooking and baking.

Neohesperidin. It's 340 times sweeter than table sugar and suited for cooking, baking, and mixing with acidic foods. Note that it is not approved for use in the United States.

Sacchari. Sold under the brand names Sweet'N Low, Sweet Twin, or Necta Sweet, saccharin is 700 times sweeter than table sugar.

Sucralose. Sucralose, which is 600 times sweeter table sugar, is suited for cooking, baking, and mixing with acidic foods. It's sold under the brand name Splenda.

Summary
Many types of artificial sweeteners exist, but not all are approved for use in every country. The most common ones include aspartame, sucralose, saccharin, neotame, and acesulfame potassium.

Artificial sweeteners are popular among individuals who are trying to lose weight.

However, their effects on appetite and weight vary among studies.

Effects on appetite

Some people believe that artificial sweeteners might increase appetite and promote weight gain ().

The idea is that artificial sweeteners may be unable to activate the food reward pathway needed to make you feel satisfied after you eat ().

Additionally, some scientists think you'd need to eat more of an artificially sweetened food, compared with the sugar-sweetened version, to feel full.

In fact, several studies have found that participants report less hunger and consume fewer calories when they replace sugary foods and beverages with artificially sweetened alternatives (, , , , ).

Summary
Recent studies have found that replacing sugary foods or drinks with artificially sweetened ones may reduce hunger and calorie intake.

Effects on weight

Regarding weight control, some observational studies report a link between consuming artificially sweetened beverages and obesity (, ).

These studies also show that replacing regular soft drinks with sugar-free versions can decrease body mass index (BMI) by up to 1.3-1.7 points (, ).

What's more, choosing artificially sweetened foods instead of those with added sugar may reduce the number of daily calories you consume.

Artificially sweetened drinks can be an easy alternative for those who regularly consume soft drinks and want to decrease their sugar consumption.

However, opting for diet soda will not lead to any weight loss if you compensate by eating larger portions or extra sweets. If diet soda increases your cravings for sweets, sticking to water might be best ().

Summary
Replacing sugar-containing foods and beverages with artificially sweetened ones may help you lose some weight.

Those with diabetes may benefit from choosing artificial sweeteners, as they offer a sweet taste without the accompanying rise in blood sugar levels (, 28, ).

This may seem contradictory, but it's important to note that all of the studies were observational. They didn't prove that artificial sweeteners cause diabetes, only that people likely to develop type 2 diabetes also like to drink diet soda.

Thus far, only one small study in Hispanic women found a negative effect.

Women who drank an artificially sweetened drink before consuming a sugary drink had 14% higher blood sugar levels and 20% higher insulin levels, compared with those who drank water before consuming a sugary drink ().

However, the participants weren't used to drinking artificially sweetened drinks, which may partially explain the results. What's more, artificial sweeteners may have different effects depending on people's age or genetic background ().

For example, research shows that replacing sugar-sweetened beverages with artificially sweetened ones produced stronger effects among Hispanic youth ().

This could be related to the unexpected effect seen on Hispanic women above.

Although research results have not been unanimous, the current evidence is generally in favor of artificial sweetener use among those with diabetes. Still, more research is needed to evaluate their long-term effects in different populations.

Summary
Artificial sweeteners can help those with diabetes reduce their intake of added sugar. However, more research is needed on the effects of artificial sweeteners in various populations.

Metabolic syndrome refers to a cluster of medical conditions, including high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels.

These conditions increase your risk of chronic disease, such as stroke, heart disease, and type 2 diabetes.

Some studies suggest diet soda drinkers could have up to a 36% higher risk of metabolic syndrome ().

One recent study had people with obesity and excess weight drink either a quarter gallon (1 liter) of regular soda, diet soda, water, or semi-skimmed milk each day.

By the end of the six-month study, those drinking the diet soda weighed 17-21% less, had 24-31% less belly fat, 32% lower cholesterol levels, and 10-15% lower blood pressure, compared with those drinking regular soda ().

In fact, drinking water offered the same benefits as drinking diet soda ().

Summary
Artificial sweeteners are unlikely to increase your risk of metabolic syndrome. Replacing sugary drinks with artificially sweetened ones might decrease your risk of several medical conditions.

Your gut bacteria play an important role in your health, and poor gut health is linked to numerous problems.

In one study, the artificial sweetener saccharin disrupted gut bacteria balance in four out of seven healthy participants who were not used to consuming them.

The four "responders" also showed poorer blood sugar control after as few as 5 days after consuming the artificial sweetener ().

What's more, when gut bacteria from these people were transferred into mice, the animals also developed poor blood sugar control ().

On the other hand, the mice implanted with the gut bacteria from "non-responders" had no changes in their ability to control blood sugar levels ().

Although interesting, more studies are needed before strong conclusions can be made.

Summary
Artificial sweeteners may disrupt the balance of gut bacteria in some people, which could increase the risk of disease. However, more studies are needed to confirm this effect.

Since the 1970s, debate about whether there is a link between artificial sweeteners and cancer risk has raged.

It was ignited when animal studies found an increased risk of bladder cancer in mice fed extremely high amounts of saccharin and cyclamate ().

However, mice metabolize saccharin differently than humans.

Since then, more than 30 human studies have found no link between artificial sweeteners and the risk of developing cancer (, , , ).

One such study followed 9,000 participants for 13 years and analyzed their artificial sweetener intake. After accounting for other factors, the researchers found no link between artificial sweeteners and the risk of developing various types of cancer ().

Furthermore, a recent review of studies published over an 11-year period did not find a link between cancer risk and artificial sweetener consumption ().

This topic was also evaluated by U.S. and European regulatory authorities. Both agreed that artificial sweeteners, when consumed in recommended amounts, do not increase cancer risk (, 59).

One exception is cyclamate, which was banned for use in the United States after the original mouse-bladder-cancer study was published in 1970.

Since then, extensive studies in animals have failed to show a cancer link. However, cyclamate was never re-approved for use in the United States ().

Summary
Based on the current evidence, artificial sweeteners are unlikely to increase the risk of cancer in humans.

Dental cavities - also known as caries or tooth decay - occur when the bacteria in your mouth ferment sugar. Acid is produced, which can damage tooth enamel.

Unlike sugars, artificial sweeteners do not react with the bacteria in your mouth. This means they do not form acids or cause tooth decay ().

Research also shows that sucralose is less likely to cause tooth decay than sugar.

The European Food Safety Authority (EFSA) states that all artificial sweeteners, when consumed in place of sugar, neutralize acid and help prevent tooth decay ( 28).

Summary
Artificial sweeteners, when consumed instead of sugar, decrease the likelihood of tooth decay.

Some artificial sweeteners may cause unpleasant symptoms, such as headaches, depression, and seizures in some individuals.

While most studies find no link between aspartame and headaches, with two noting that some people are more sensitive than others (, , , , ).

This individual variability may also apply to aspartame's effects on depression.

For instance, people with mood disorders may be more likely to experience depressive symptoms in response to aspartame consumption ().

Summary
Artificial sweeteners are unlikely to cause headaches, depression, or seizures. However, some individuals could be more sensitive to these effects than others.

Artificial sweeteners are generally considered safe for human consumption ().

They are carefully tested and regulated by U.S. and international authorities to make sure they are safe to eat and drink.

That said, some people should avoid consuming them.

For example, individuals with the rare metabolic disorder phenylketonuria (PKU) cannot metabolize the amino acid phenylalanine, which is found in aspartame. Thus, those with PKU should avoid aspartame.

What's more, some people are allergic to sulfonamides - the class of compounds to which saccharin belongs. For them, saccharin may lead to breathing difficulties, rashes, or diarrhea.

Summary
Artificial sweeteners are generally considered safe but should be avoided by people who have phenylketonuria or are allergic to sulfonamides.

Overall, the use of artificial sweeteners poses few risks and may even have benefits for weight loss, blood sugar control, and dental health.

These sweeteners are especially beneficial if you use them to decrease the amount of added sugar in your diet.

That said, the likelihood of negative effects can vary by individual and depend on the type of artificial sweetener consumed.

Some people may feel bad or experience negative effects after consuming artificial sweeteners, even though they are safe and well-tolerated by most people.

If you'd like to avoid artificial sweeteners, try using natural sweeteners instead.

# data[].attributes.attachment_link.description
Artificial sweeteners are often the topic of heated debate. On one hand, they're claimed to increase your risk of cancer and harm your blood sugar and gut health. On the other hand, most health authorities consider them safe, and many people use them to reduce their sugar intake and lose weight.

# data[].attributes.body
https://verv.com/can-the-food-you-eat-affect-your-mood-yes-heres-why/

Nikolass Lenkevičs 11b

# data[].attributes.attachment_link.readable_text
There are two types of people in the world. First, there are those who when stressed eat everything within sight. Then, there are those that stop eating completely. Food can be an integral response to our emotions - binge eating, comfort eating, and more. But did you know that how and what you eat affects your mood too? That's why when you're feeling low, reaching for that candy bar might not be the best idea. Here's why.

Food is fuel

Your brain is a 24/7 machine. Whether you are awake or asleep, it is there in the background working away helping you breathe, move, feel and so much more.

But what fuels this powerhouse? Food of course. Your brain needs calories to function and do what it does best.

Does it matter where you get those calories from? Yes! Think of your brain as a vehicle. Feed it low-quality fuel and it'll not be long till that engine starts spluttering or you might even find it doesn't go as far.

Change that to the high-quality stuff and you'll experience a longer, smoother ride. Which one would you prefer?

See the same goes for your body. Add in low-quality fuel, those empty calories from refined food that contain high amounts of fats, sugars, and other unpleasant things, and you'll feel pretty awful. A poor diet has long been linked to:

Now, switch that for the high-quality stuff. You know, the fruits, vegetables, etc. And see what those vitamins and minerals can do.

Foods that are good (and bad) for your mood

You know the basics, but let's review and break it down. Which types of food should you be eating for a good mood.

The good

The bad

3 ways what you eat affects your mood

You might feel the connection between that fast-food takeout and your mood the next day, but what's happening behind the scenes. This is the low-down on diet vs your mood.

1. Stress and cravings

When you're stressed, your body releases cortisol. This is known as the flight or fight hormone. While it helps your body cope with whatever 'attack' it perceives, in return, it grabs energy from the body and creates a drop in blood sugar levels.

After the initial high (stress), you might feel tired and depleted. If the pressure is long-term, this effect might be amplified. For example, during a difficult period of study, you might crave chips or other snacks.

Following this effect, to recoup its losses, the body then releases a hormone called glucocorticoids. Their role is to regain the lost energy supply. How do they do this? By making your body crave sugar and carbs to recover what it lost.

2. Say hello to serotonin

Serotonin is a feel-good hormone. It helps the body regulate sleep, appetite, mood and even affects how you feel pain. A lack of this hormone and you might find yourself feeling tense, irritable, tired, and crying sweets and carbs.

The trick with this helpful hormone is that it is almost always (95%) produced in the digestive tract. That means what you eat affects your ability to create it. Eat unhealthily and inflammation can take hold in the gut microbiome, inhibiting the production of serotonin.

Eat right, and you'll feel much better. Traditional diets, such as the Mediterranean and Japanese diet, that focus on fresh fruit and veg, and seafood, encourage good bacteria in the gut and regulate the production of serotonin.

3. The hanger is real

Skipped breakfast, missed lunch, not back in time for dinner? Perhaps you're feeling a little angry right now, right? That's hangry.

If your body is hungry, your blood sugar level drops, making you feel tired. So, the first thing your body does is try to stop this feeling. To do so, it releases cortisol and epinephrine into the body to boost those levels back up. The side effect? Irritability. Both cortisol and epinephrine can give you that grumpy feeling.

Next, the body sends you signals, it's time to eat. To do so, it Neuropeptide Y, among others. This hormone tells your body, it's time for food, it also makes you feel more aggressive. Tied these together and you've got one hangry person.

Bad diet wrap up

Let's keep it simple. Here's the connection between diet and mood.

Hungry?

Your body releases hormones to reduce the effects of starvation and signal it's time to eat. The hormones it releases may make you feel irritable, hungry, and craving all those bad carbs and sugars.

Ate something bad?

When you eat unhealthy foods, especially for a long time, this has a negative effect on your body and mind. Highly processed foods and those high in fats and sugars, create a chemical effect in your body and mind, making you crave more, but lowering your mood in the long term.

So, what can you eat when you're stressed that will help you feel better but not ruin your diet?

Best good-mood foods

Forget about those fast fixes here. Although they can provide immediate relief to what you're feeling right now, there's no surer guarantee than after a little bit. You'll be pretty crabby. That's because that fast fix has caused a rise and drop in your blood sugar levels.

So don't starve your brain and body, or load it with sugar, instead, snack carefully. Healthy, nutritious snacks can boost your brainpower and regulate your moods, so you feel more like yourself. These are some of the best

1. Nuts

Perfect for a crunchy craving, nuts are jam-packed with elements perfect for your emotional (and physical) survival. They contain magnesium (vital for combating stress), omega 3 (helps relieve depression), tryptophan (good for balance), and selenium (for brain power).

2. Dark chocolate

Got a sweet tooth? Even if you're stressed, there's no need to forbid yourself, and dark chocolate has some great qualities. Aside from being packed full of antioxidants, dark chocolate stimulates serotonin.

3. Strawberries

Nothing like a bright summer berry for a bad mood. While a strawberry maybe isn't your go-to snack for a tough day, it should be. High in fiber and packed with vitamin C, strawberries can reduce cortisol in the blood, meaning less stress in the body.

4. Rooibos tea

Rich in flavor, red in tone, if you're feeling off, it's time for a brew. The British may believe that a cup of tea can cure everything, and while it's not 100% true, there is a lot a little cup can do. Drinking Rooibos tea when stress can help reduce stress hormones. And not only that, it's an excellent fat-fighter too. It contains aspalathin, which inhibits the formation of new fat cells.

5. Eggs

Boiled, scrambled, poached. Pick your style. Eggs contain vitamin-D and protein, which helps stabilize your blood sugar, leaves you feeling full, and may impact those feel-good hormones. Pair this with avocado and some whole-grain toast for a healthy, nutritious snack that combats stress and leaves you satisfied.

Want to read more about hormones and your diet? Check out this

Verv: Home Workout Planner

# data[].attributes.attachment_link.description
There are two types of people in the world. First, there are those who when stressed eat everything within sight. Then, there are those that stop eating completely. Food can be an integral response to our emotions - binge eating, comfort eating, and more.

# data[].attributes.body
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Krists Vilciņš 11.b

# data[].attributes.attachment_link.readable_text
Too much added sugar can be one of the greatest threats to cardiovascular disease. Here's how to curb your sweet habit.

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.

Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

Consuming too much sugar

However, problems occur when you consume too much added sugar - that is, sugar that food manufacturers add to products to increase flavor or extend shelf life.

In the American diet, the top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, cured meats, and ketchup.

The result: we consume way too much added sugar. Adult men take in an average of 24 teaspoons of added sugar per day, according to the National Cancer Institute. That's equal to 384 calories.

"Excess sugar's impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health," says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

Impact on your heart

In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.

"Basically, the higher the intake of added sugar, the higher the risk for heart disease," says Dr. Hu.

How sugar actually affects heart health is not completely understood, but it appears to have several indirect connections. For instance, high amounts of sugar overload the liver. "Your liver metabolizes sugar the same way as alcohol, and converts dietary carbohydrates to fat," says Dr. Hu. Over time, this can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease.

Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.

"The effects of added sugar intake - higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease - are all linked to an increased risk for heart attack and stroke," says Dr. Hu.

How much is okay?

If 24 teaspoons of added sugar per day is too much, then what is the right amount? It's hard to say, since sugar is not a required nutrient in your diet. The Institute of Medicine, which sets Recommended Dietary Allowances, or RDAs, has not issued a formal number for sugar.

However, the American Heart Association suggests that women consume no more than 100 calories (about 6 teaspoons or 24 grams) and men no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.

Subtracting added sugar

Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

brown sugar

corn sweetener

corn syrup

fruit juice concentrates

high-fructose corn syrup

honey

invert sugar

malt sugar

molasses

syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Total sugar, which includes added sugar, is often listed in grams. Note the number of grams of sugar per serving as well as the total number of servings. "It might only say 5 grams of sugar per serving, but if the normal amount is three or four servings, you can easily consume 20 grams of sugar and thus a lot of added sugar," says Dr. Hu.

Also, keep track of sugar you add to your food or beverages. About half of added sugar comes from beverages, including coffee and tea. A study in the May 2017 Public Health found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks. The researchers also noted that more than 60% of the calories in their beverages came from added sugar.

Yet, Dr. Hu warns against being overzealous in your attempts to cut back on added sugar, as this can backfire. "You may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods high in saturated fat and sodium, which also cause problems with heart health," he says.

Where does your added sugar come from?

Source: CDC, National Health and Nutrition Examination Survey, 2005-06.

Image: © Juliasv/Getty Images

# data[].attributes.attachment_link.title
The sweet danger of sugar - Harvard Health

# data[].attributes.attachment_link.description
People consume too much added sugar-extra amounts that food manufacturers add to products to increase flavor and extend shelf life-which can have a serious impact on heart healt...

# data[].attributes.body
Some information (and fun facts) about coffee.
Kārlis Poudžiunas 11.a

# data[].attributes.attachment_link.readable_text
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

When people think of coffee, they usually think of its ability to provide an energy boost. However, according to some research, it can also offer some other important health benefits, such as a lower risk of liver cancer, type 2 diabetes, and heart failure.

Worldwide, experts estimate that people consume around 2.25 billion cups of coffee per day.

Researchers have looked at the benefits of drinking coffee for conditions such as diabetes, cardiovascular disease, inflammatory bowel disease, and liver disease. There is evidence to support some, but not all, of these claims.

Coffee contains a number of useful nutrients, including riboflavin ( vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Some experts suggest that these and other ingredients in coffee can benefit the human body in various ways.

This article looks at the health benefits of drinking coffee, the evidence supporting those benefits, and the risks of drinking coffee.

The potential health benefits associated with drinking coffee include:

In the sections below, we cover these benefits in more detail.

1. Coffee and diabetes

Coffee may help protect against type 2 diabetes.

In 2014, researchers who gathered data on over 48,000 people found that those who increased their coffee consumption by at least one cup per day over 4 years had an 11% lower risk of type 2 diabetes than those who did not increase their intake.

A meta-analysis from 2017 concluded that people who drank four to six cups of either caffeinated or decaffeinated coffee each day appeared to have a lower risk of metabolic syndrome, including type 2 diabetes.

2. Coffee and Parkinson's disease

Various studies have shown that caffeine, which is present in coffee and many other beverages, may help protect against Parkinson's disease.

One team concluded that men who drink over four cups of coffee per day might have a fivefold lower risk of Parkinson's than those who do not.

In addition, the caffeine in coffee may help control movement in people with Parkinson's, according to one 2012 study.

The findings of a 2017 meta-analysis suggested a link between coffee consumption and a lower risk of Parkinson's disease, even among people who smoke. This team also found that people who drink coffee may be less likely to experience depression and cognitive conditions such as Alzheimer's.

There was not enough evidence to prove that drinking decaffeinated coffee would help prevent Parkinson's disease, however.

3. Coffee and liver cancer

Italian researchers found that coffee consumption lowers the risk of liver cancer by around 40%. Some of the results suggest that people who drink three cups per day might have a 50% lower risk.

Also, a 2019 literature concluded that "coffee intake probably reduce the risk of liver cancer."

4. Coffee and other liver diseases

A meta-analysis from 2017 concluded that consuming any type of coffee appeared to reduce the risk of liver cancer, nonalcoholic fatty liver disease, and cirrhosis.

People who consume coffee may also have a lower risk of gallstone disease.

In 2014, researchers looked at coffee consumption among people withprimary sclerosing cholangitis (PSC) and primary biliary cirrhosis (PBC). These are autoimmune conditions that affect the bile ducts in the liver.

They found that people with PSC were more likely to have a lower coffee intake than those without the condition. There was no evidence to suggest that coffee intake was different among people with or without PBC.

Also, one 2014 study suggested a link between coffee consumption and a lower risk of dying from nonviral hepatitis-related cirrhosis. The researchers suggested that drinking two or more cups of coffee every day might reduce the risk by 66%.

5. Coffee and heart health

One 2012 study concluded that drinking coffee in moderation, or consuming around two 8-ounce servings per day, may protect against heart failure.

People who drank moderate amounts of coffee each day had an 11% lower risk of heart failure than those who did not.

One 2017 meta-analysis found that caffeine consumption may have at least a small benefit for cardiovascular health, including blood pressure.

Some studies, however, found higher levels of blood lipids (fat) and cholesterol in people who consumed more coffee.

Does decaf coffee have benefits or risks? Learn more here.

Coffee is low in calories, but adding sugar and cream will change its nutritional value.

Regular black coffee (without milk or cream) is low in calories. In fact, a typical cup of black coffee only contains around 2 calories. However, adding cream or sugar will increase the calorific value.

Coffee beans also contain polyphenols, a type of antioxidant.

Antioxidants can help rid the body of free radicals, a type of waste product that the body naturally produces as a result of certain processes.

Free radicals are toxic and may cause inflammation. Scientists have found links between inflammation and various aspects of metabolic syndrome, including type 2 diabetes and obesity.

In 2018, some researchers suggested that the antioxidant content of coffee may offer protection from metabolic syndrome.

The author of one article from 2017 note that although scientists can prove that certain compounds are present in coffee beans, it remains unclear what happens to them once they enter the human body.

Drinking too much coffee can also have some adverse effects. In the sections below, we cover some of these risks.

Bone fractures

Some studies have found that women who drink a lot of coffee may have a higher risk of bone fractures.

Men with a higher coffee intake, on the other hand, appear to have a slightly lower risk.

Pregnancy

The researchers added that coffee consumption may not be safe during pregnancy. In fact, there is some evidence to suggest a link between high coffee consumption and pregnancy loss, a low birth weight, and preterm birth.

Endometriosis

There may be a higher risk of endometriosis among women who drink coffee, but there is not enough evidence to confirm such a link.

Gastroesophageal reflux disease

People who drink a lot of coffee may have a slightly higher risk of this condition.

Anxiety

Consuming high amounts of caffeine may increase the risk of anxiety, especially among people with panic disorder or social anxiety disorder. Less commonly, it may trigger mania and psychosis in those who are susceptible.

Mental health

One from 2016 concluded that a high intake of caffeine during adolescence can lead to permanent changes in the brain.

The scientists behind the study expressed concern that this could increase the risk of anxiety-related conditions in adulthood.

Presence of toxic ingredients

In 2015, researchers found relatively high levels of mycotoxins in commercial coffee. Mycotoxins are toxic substances that can contaminate coffee as a natural product.

Some people worry that acrymalide, another chemical present in coffee, may be dangerous. Find out more here.

One meta-analysis from 2017 concluded that it is "generally safe" for most people to consume three to four cups of coffee per day, and that doing so may actually reduce the risk of certain health conditions.

The study authors warned, however, that smoking may cancel out any benefits of drinking coffee.

Caffeine is an important feature of coffee, but coffee contains many compounds, and there are different ways of drinking it. This makes it difficult to determine exactly how coffee affects a person and which components have which benefits and risks.

A person who wishes to derive health benefits from coffee should avoid exceeding the daily recommended intake and try to monitor the ingredients they add, such as sugar, cream, or flavorings, as these may not be healthful.

Pregnant women and those at risk of bone fractures may wish to avoid coffee.

If you want to buy coffee, then there is an excellent selection online.
Shop here for coffee beans Shop here for ground coffee Shop here for instant coffee

# data[].attributes.attachment_link.description
Drinking coffee can do much more than provide an energy boost. Some scientific studies have suggested that coffee can also reduce the risk of several health issues. Learn more about the possible benefits of coffee, as well as some of the risks, here.

# data[].attributes.body
Alise.P 11.a

# data[].attributes.body
https://www.medicalnewstoday.com/articles/325550

Alise Priedeslaipa 11.a

# data[].attributes.attachment_link.description
Fruit contains natural sugar. Although natural sugar is good for health, it is important to remember that consuming fruit juices and canned fruit can increase overall sugar intake. Learn more about the sugar in fruit here.

# data[].attributes.headline
Food and Health - Cereal (commercial and non-commercial)

# data[].attributes.subject
Food and Health - Cereal (commercial and non-commercial)

# data[].attributes.body
The good and bad of cereal. With an article that disinforms consumers about cereal and Its "benefits". https://www.24mantra.com/blogs/organic-food/10-reasons-why-eating-cereals-is-important-for-your-diet/
Kristiāns Resnis 11.a

# data[].attributes.attachment_link.readable_text
10 REASONS WHY EATING CEREALS IS IMPORTANT FOR YOUR DIET

7.03.2019

Cereals are high in nutrition. Different varieties come with different nutrient value, some are rich in vitamins, minerals, others are high in proteins, and iron. Since cereals are available throughout the year, it is often a staple food for many people around the world.

Cereals help prevent diseases and maintain an overall healthy lifestyle. Also, cereals supply ample amount of energy to keep you active throughout the day.

Here is a list of the benefits of adding cereals to one's diet:

When we consume food that is low in nutrients, there is a chance that our body will deplete energy quicker than it should. Cereals are a good source of nutrients. This contributes to the fact that integrating cereals in everyday diet can help you retain your energy levels throughout the day.

Children need a lot of nutrients in their day to day life. Considering the activities they like to indulge in, nutrients are important to keep their energy levels intact. Eating cereals every day also ensures that the kids consume approximately 10% of fiber everyday.

Fiber is essential for the optimum functioning of the body. One of which is preventing heart disease which can be fatal. Consuming enough fiber per meal can reduce the risk of heart blockages and also aid in digestion.

Vitamins are essential in maintaining healthy bones. Calcium and vitamin D go hand in hand to ensure the integrity of bones. Cereals, rich in calcium and vitamin D will help you strengthen the bones. This, in addition, will prevent the premature aging of the bones.

The human body requires proteins to build muscles and tissues. They are also important for skin, cartilages, bones, and blood. Different cereals contain different level of protein. When your body lacks proteins, a sure way to bridge that gap is adding breakfast cereals to your diet.

Just like vitamins and proteins, our body requires minerals to grow and stay healthy. Minerals provided by cereals helps generate hormones, keep our heartbeat steady, helps transmit nerve impulses and keep our bones strong. Cereals contain minerals such as magnesium: helps in nerve and muscle function; potassium: helps in lowering the blood pressure. Calcium: helps keep the bones strong.

Prevents heart diseases

Fatty foods can lead to heart diseases. Eating street food dipped in unhealthy oils will lead to premature heart attacks. Unhealthy eating habits can also cause the arteries of the heart to block because of the accrued fats. Ingesting food that has appropriate amounts of fat is beneficial. Only the fats that our body requires to function is essentially provided by whole grains and cereals.

Help keep healthy sugar levels

Food rich in carbohydrates makes your glucose levels skyrocket. Adding cereals and whole grain food can help maintain blood levels and decrease the need for eating at short intervals.

Helps in easy bowel movement

With the increase in age, it becomes hard for the body to process food. Cereals, high in fiber, help with a healthy bowel movement and also keep your weight in check. A regular bowel movement also prevents constipation.

Aids in maintaining weight

Cereals are less in calories. Their structure is complex, taking more time to get processed in the system eliminates the feeling of wanting to eat more. Maintaining weight while consuming cereals and whole grains every day can keep you satiated and less prone to binge eating.

Not only are cereals beneficial for health, but they're also affordable. It is best to choose cereals on the basis of your body's requirement.

# data[].attributes.attachment_link.title
10 Health Benefits of Including Cereals In Your Diet | 24 Mantra

# data[].attributes.attachment_link.description
10 REASONS WHY EATING CEREALS IS IMPORTANT FOR YOUR DIET 7.03.2019 Cereals are high in nutrition. Different varieties come with different nutrient value, some are rich in vitamins, minerals, others are high in proteins, and iron. Since cereals are available throughout the year, it is often a staple food for many people around the world.