Healthy Recipes And Diet Plans
- Budget Meal Planning Recipes
- Diabetic Chicken Recipes
- Diet and Meal Plans
- Diet Plans For Heart Patients
- Diet to Lower High Blood Pressure
- Five Favorite Recipes
- Healthy Breakfast Ideas
- Healthy Recipes
- Healthy Soup Recipes
- Heart Patients Seven Day Diet
- Low Calorie and Vegetarian Recipes - The Delicious Options
Aloe Vera Recipes
Exercise videos
- Beginner Fat Loss Workout - TT Beginner Warm-Up
- Beginner's Guide to Exercise
- bodyweight butt exercises
- Bodyweight Exercises to Burn Fat Without Cardio Exercise
- Breathing Relaxation Exercise
- How to Get Six Pack Abs : Long Arm Crunch Exercises for the Abs
- How to Get Six Pack Abs : Warm Up Stretches for Abdominal Exercises
- Model Fitness: Exercise band workout with Kim Strother
- Top 3 Exercises for Shoulders & Back
- Top 4 Exercises for Hips & Glutes
- Top 6 Stretching Exercises
- upper back exercises
Healthy Eating
- The role of sugar and salt in a healthy diet
- Dairy products and other sources for calcium and vitamin D
- alternative sources for healthy proteins
- Putting protein into perspective
- Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
- Carbohydrates clarified
- Eating smart: A keystep towards healthy eating
- Healthy Eating: Strategies for a healthy diet
- Tips for a Healthy Diet and Better Nutrition
Healthy Fats
- Fat-friendly lifestyle tips: Out with the bad, in with the good
- The bottom line: How much fat is too much?
- Understanding the “bad” fats
- The Omega-3 group: Super Healthy Fats
- "Faces" in the Fats Families
- Healthy fats are essential to good health
- Myths and facts about fats and oils
- How to Choose Good Fats and Avoid the Bad
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Sugary Drinks and Sweets
It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.
Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.
Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.
Salt
Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.
Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.
Dairy products and other sources for calcium and vitamin D
Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.
Avoid full-fat dairy products or products from cows treated with rBST.
Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.
Avoid: Salted or sugary nuts; refried beans.
Putting protein into perspective
During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.
- A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
- An incomplete protein source is one that is low in one or more of the essential amino acids.
- Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
- Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.
Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.
Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.
Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.
Carbohydrates
Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.
- Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
- Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.
Whole Grains for long-lasting, healthy carbohydrate energy
In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.
Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.
Eating smart: A keystep towards healthy eating
Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.
- Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
- Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
- Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
- Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. |
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. |
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. |
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce |
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated. |
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains. |
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t! |
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better. |
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time |
Tips for a Healthy Diet and Better Nutrition
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated, polyunsaturated, and omega-3 fats everyone keeps talking about?
- Dress your own salad. Commercial salad dressings are often high in saturated fat,unhealthy chemicals, and made with inferior, overly-processed, damaged oils. Create your own dressings with high-quality, cold-pressed olive oil, flaxseed oil or sesame oil and your favorite herbs.
- What’s better: butter or margarine? Both have good and bad points. With margarine, choose the soft-tub versions, and make sure the product has zero grams trans fats and no partially hydrogenated oils. Regardless of whether you choose butter or margarine, use it in moderation and avoid adding it to other foods. Olive oil is a healthier substitute.
- The meat of the matter. Beef, pork, lamb, and dairy products are high in saturated fat. Choose low-fat milk and lower-fat cheeses like mozzerella whenever possible; enjoy full-fat dairy in moderation. Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
- Don’t go no-fat, go good fat. If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing all the bad fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, and using vegetable oils rather than tropical oils, which tend to contain more saturated fats.
- Ask what type of oil your food is cooked in. When eating out, ask your server or counter person what type of oil they use in their cooking. If it’s partially-hydrogenated oil, run the other way. Otherwise, see if you can request your food to be prepared using olive oil, which mo
If you are have or at risk for Cardiovascular Disease or Diabetes
Do not change your diet without consulting your physician!
How much fat is too much depends on your lifestyle, your weight, your age and most importantly the state of your health. The USDA recommends that the average individual:
- Keep total fat intake to 20-35% of calories
- Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
- Limit trans fats to 1% of calories (2 grams per day for a 2000 cal diet)
- Limit cholesterol to 300 mg per day
However, if you are concerned about cardiovascular disease, the American Heart Association suggests a similar plan, but limiting saturated fats to less than 7% of your calories (140 calories for a 2000 calorie diet). You can figure out your personal daily fat limitations based on your body type and age here.
How do you go about implementing these recommendations? The simplest way to approach fats is to replace the saturated and trans fat in your diet with healthy monounsaturated and polyunsaturated fats, and to increase your intake of Omega-3 fatty acids. Use these percentages to your advantage by making sure the fat you do consume is healthy (monounsaturated or polyunsaturated).
Damaged fat: letting good fats turn bad
A good fat can become bad if it gets damaged by heat, light or oxygen. Poly-unsaturated fats are the most fragile. Oils that are high in poly-unsaturated fats (such as flax seed oil) must be refrigerated and kept in a dark container. Cooking with these oils also damages the fats. Never use oils, seeds or nuts after they begin to smell or taste rank or bitter.
The worst fats: Trans fats (trans-fatty acids - TFA)
A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. No amount of trans fats is healthy - if your diet doesn’t contain enough good fat, your body will use the deformed trans fats instead, which could possibly contribute to major health risks from heart disease to cancer.
So why are trans fatty acids (TFAs) so prevalent in commercial foods? Partially hydrogenated oils (what comes out of the hydrogenation process) are more stable (less likely to spoil), can be transported more easily, and can withstand repeated heating, which makes them perfect for frying up those French fries and burgers at your favorite fast food establishment.
Trans fats may be found in foods like:
- Baked Goods -- cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
- Fried foods -- doughnuts, French fries, fried chicken including chicken nuggets, and hard taco shells
- Snack foods -- potato, corn, and tortilla chips; candy; packaged or microwave popcorn.
- Solid fats -- Hard margarine (stick margarine) and semi solid vegetable shortening.
- Pre-mixed products -- cake mix, pancake mix, and chocolate drink mix.
TFAs tend to raise total LDL (bad) cholesterol levels and lower HDL (good cholesterol). This can contribute to major health problems, from heart disease to cancer. No amount of trans fat is healthy, and should be kept below 1 percent of your total calories.
Be a trans fat detective
Use your own investigative skills to avoid trans fats:
When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat free, this ingredient tells you that the product is a trans fat suspect.
When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat
Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free and cooked in vegetable oil. Eating one doughnut at breakfast (3.2 g of TFA) and a large order of french fries at lunch (6.8 g of TFA) adds 10 grams of TFA to one's diet, according to the American Heart Association.
The Omega-3 group: Super Healthy Fats
We should all be increasing our intake of healthy omega-3 fatty acids, which we need for body functions like controlling blood clotting and building cell membranes in the brain. We’re still learning about the many benefits of Omega-3, but research has shown this fatty acid can have a positive impact on:
- Cardiovascular Disease (CVD) Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence (American Heart Association), by:
- decreasing risk of arrhythmias, which can lead to sudden cardiac death
- decreasing triglyceride levels
- decreasing growth rate of atherosclerotic plaque
- lowering blood pressure (slightly)
- Liver cancer: omega-3 fatty acids may be an effective therapy for both the treatment and prevention of human liver cancers. (University of Pittsburg study)
- Depression: Omega 3 fatty acid DHA reduces symptoms of depression probably because it increase gray matter in the brain (University of Pittsburg study)
- Dementia - Eating fatty fish, high in omega 3, lowers the likelihood of developing “silent” brain lesions that can cause memory loss and dementia (University Study in Finland)
Types of Omega 3 fatty acids
The three key members of the Omega -3 family are alpha-linolenic acid (ALA);eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA). The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or some cold-water fish oil supplements. Canned (albacore) tuna and lake trout can also be good sources, depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. ALA is the most common Omega-3 found in American diets and is found in abundance in flax seeds and flax seed oil, as well as walnuts, canola oil, and soybeans. While your body may be able to convert ALA into EPA and DHA, you can’t be sure – only some people have the ability to do so. Thus, to insure you get enough of these vital nutrients, it’s prudent to include fatty fish or fatty fish oil supplements in your diet. But, if you eat no fish or fish oil, getting just ALA is better than nothing - your cardiovascular protection may still go up, though not nearly as much as with fish oils.
Some people avoid seafood because they worry about mercury or other possible toxins in fish. Most experts agree that the benefits of eating two servings a week of these cold water fatty fish outweigh the risks.
Choosing the best Omega-3 Supplements
When choosing an omega-3 supplement, keep the following in mind:
- One 500-mg capsule per day is sufficient – any more than that is extraneous and could even be detrimental to your health. The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA. For certain medical conditions, higher doses of omega-3 might be beneficial, but make sure these are prescribed by a medical professional.
- Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better. A good ratio to look for is 3:2 (EPA:DHA).
- Check the expiration date!
To understand good and bad fats, you need to know the names of the players and some information about them:
Monounsaturated fats
- Are liquid at room temperature and turn cloudy when kept in refrigerator.
- Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
- People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease.
Polyunsaturated fats
- Are liquid at room temperatures as well as at cold temperatures
- Primary sources are sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish.
- This fat family includes the Omega-3 group of fatty acids which your body can’t make and are found in very few foods.
Saturated fat
- Are usually solid at room temperature and have a high melting point
- Primary sources are animal sources including red meat and whole milk dairy products. Other sources are tropical vegetable oils such as coconut oil, palm oil and foods made with these oils. Poultry and fish contain saturated fat, but less than red meat.
- Saturated fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD).
Trans Fats
- Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.
- Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
- Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol.
The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include:
- Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.
- Cells – Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes.
- Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.
- Nerves – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.
- Lungs – Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.
- Eyes – Fats are essential to eye function.
- Digestion – Fats in a meal slow down the digestion process so the body has more time to absorb nutrients, and help provide a constant level of energy and keeps the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present.
- Organs – Fats cushion and protect your internal organs.
- Immune System – Fats ease inflammation, helping your metabolism and immune system stay healthy and functioning
Myth: Eating a low-fat Diet is the best way to curb obesity.
Facts:
* The obesity rates for Americans have doubled in the last 20 years, coinciding with the advent of the low-fat revolution.
* In the 1960s, Americans ate 45% of their calories from fat – and only 13% of us were obese. Now, while most of us get only about 33% of our calories from fat, 34% of us qualify as obese!
Low–fat diets are essential to help you lose weight
Facts:
* Ironically, cutting fat out of our diets seems to have the opposite effect: while Americans have been eating less fat, we’ve been gettingfatter. In place of fats, many people turn to foods full of easily digested carbohydrates, or to fat-free products that replace healthful fats with sugar and high-calorie, refined carbohydrates.
* You need to cut calories to lose weight - fats are more filling, and curbing hunger can stop you from indulging in additional calories.
* The 2006 Women's Health Initiative Dietary Modification Trial showed that women on low-fat diets didn't lose any more weight than women who followed their usual diets.
Healthy Fats and Nutrition
How to Choose Good Fats and Avoid the Bad
Guide to Understanding Fats; Choosing Healthy Fats for your Diet
For over thirty years, fat in our diet has been considered the culprit in obesity, heart disease, and high cholesterol. Unfortunately, the resulting “low fat” foods and diets haven’t resulted in most people controlling their weight or becoming healthier. In fact, the opposite is true.
It’s the type of fat that matters in addition to how much you consume. Reducing your intake of some types of fats reduces the risk of several chronic diseases, but other types of fats are absolutely essential to our health and well-being.
Sifting through all the conflicting information on fats can leave you with even more questions. What do you need to know about polyunsaturated fat, omega 3 fatty acids and other terms in the language of fats? Learn to incorporate the good fats into your diet while reducing your consumption of the bad fats.
Step 2
Know your family history. Your chances of developing diabetes later in life increases if you have one or more family members with the disease. In addition, Native Americans, African Americans and Hispanics have a high rate of diabetes.
Step 3
Stay physically active. Regular exercise can help to prevent diabetes by controlling weight and improving blood flow. Exercise is especially important if genetics put you at risk for developing the disease.
Step 4
Eat a balanced diet, low in fat and sugars. Since diabetes involves an impairment in the body's ability to either produce or utilize insulin to convert sugars into energy, it's important to restrict the amount of glucose and starches consumed.
Step 5
Get checked. Everyone over the age of 45 should schedule a blood glucose measurement test with their doctor every 3 years. However, if there are risk factors present, such as family history or obesity, regular testing should begin at an earlier age.
Step 6
Monitor your blood pressure regularly and take steps to reduce it, if applicable. Approximately 73 percent of adults with diabetes also suffer from high blood pressure.
Step 7
Increase your intake of fresh fruits and vegetables. Studies have shown that bioflavonoids, the pigments that lend fruits and plants their color, may stimulate insulin production and inhibit glycation, the process in which damaged glucose molecules bind with proteins to create advanced glycation end products, or AGEs. While most AGEs are harmless, others disturb molecular functioning and contribute to organ and nerve damage. To better understand how this occurs, remember that glycation is what causes food in the oven to brown.
Keep your tongue clean
Gradually brush it with a soft nylon toothbrush after you clean your pearly whites.
Drink More Water! The drier your mouth, the worse your breath gets.
Keep Calm: Stress makes your breath worse!
Dodge breath mints and / or gum that contain sugar. These basically make your breath worse.
Don’t try to exterminate the odour of dragon breath with another odour This is what the majority of the ‘Big Name’ oral care corporations want you to believe works.
Blow your nose more frequently. Your breath becomes worse when you have a cold, allergies, or post-nasal drip do not use mouth wash w / alcohol or toothpaste which has sodium lauryl sulfate do you have any concept how many oral care products contain these 2 ingredients?
Here is a hint, just about each one of them Drink masses of water when taking prescription medicines plenty of these drugs make your mouth intensely dry quit smoking it will give you halitosis in a nanosecond, but may only take twenty years to kill you! And eventually, the only way to get rid of & Stop Bad Breath?
Use Scientifically Proved Oxygenating Oral Products. – Regardless of public opinion, dog breath infrequently comes from the belly. – most of the people can smell folks’s breath, but have troublesmelling their own. So, if you suspect you have dragon breath, you could or you may not. The best and simplest way to find out is to ask an adult in your own family or a best friend.
Food waste, dead cells and postnasal drip can amass there, and the breakdown of the proteins by the resident bacteria causes foul odour. The second most critical cause is bacteria breaking down protein between your teeth. By the way, the gases and other molecules that the bacteria produce are poisonous and can injure your gums too. 2 reasons to floss each day ( if you do not trust me, smell the floss ) – halitosis often increases when the mouth is dry. Gnawing sugarless gum for 4-5 mins at a time can be beneficial.
Try gargling right before bedtime for most satisfactory results.Some analysts suggest alcohol-free mouthrinses.
Eating a good and sensible breakfast cleans the mouth and back of the tongue, gets the spit flowing, and is good for you.
Some folks ( perhaps 5-7% of the populace ) have experienced tiny crumbly ’stones’ in their mouths possessing a foul smell. These are called ‘tonsilloliths’. They are partly calcified, full of bacteria and develop in crypts in the tonsils.They smell pretty bad, but don’t always cause dragon breath ( again, you have got to ask somebody ).
In the massive majority of cases, dragon breath can be significantly improved or eliminated. However, if they develop unexpected offensive odour that seems to come from all over their body, ask the consultant to test whether or not they stuffed something up one of their nostrils.
Stay informed:Influenza is assumed to spread principally person-to-person through coughing or sneezing of infected folks.
Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the rubbish after you use it.
Wash your hands frequently with water and soap or alcohol based cleaners, particularly after you cough or sneeze.
CDC is recommending that you stay home from work or college and limit contact with others to keep from infecting them.
Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
Develop a family emergency plan for safety reasons. This should include storing a supply of food, drugs, facemasks, alcohol-based hand rubs and other necessary supplies.
There is no need to avoid eating pork.
Many people may not know this, but perspiration on it’s own is unscented. When sweat comes in contact with bacteria it gives out a sickening smell. With so many daily activities in our life we are sure to sweat. Over the top perspiration is perceived as hyperhidrosis and no perspiration is perceived as anhidrosis. Body odour makes reference to hair, feet, crotch, anus, skin, bazongas, armpits, genital and pubic hair.An individual’s odour fires by the diet one follows, which gender one belongs to, how good is your fitness, whether on medicines, sort of job one does and in what sort of mood you are. Due to adolesence sweat glands become more than active. Wearing clean loose garments common-or-garden keeps you fresh and dry. Having a bath under runny water helps you clean your body much simply.Wear natural garments which help your skin to respire, try and avoid foods like beef, onions, garlic, spices, caffeinated drinks and alcohol. Ban tobacco and smoking as the smell comes not only from your mouth but also your skin.Home Cures for Body Odour Use tiny quantity of baking soda and squeeze some lemon on it. Use this mix for underarms and also the groin area.It proves to be very helpful during summer time. Rub potatoes slices on your underarms. See to it that your underarm is clean and dry. Rub it for quiet some time and wait until its dry. Apply your ordinary deodorant on this to make a change. In a spray bottle put three big spoons of vanilla extract, one cup water and one small spoon rubbing alcohol. Shake this mix sufficiently well to be sprayed all over your body and garments.Apply milk of magnesia under your arms with the help of wet cotton, after you had your bath. Apply peanut butter liberally under your arms each night before heading off to bed. This would help you seriously during high season. You may use alcohol, white vinegar or witch hazel as deodorant for your underarms. Applying apple cider vinegar rather than deodorants helps to fight the odour battle Gnawing parsley, alfalfa with other leafy veg helps to control the body odour. Make radish juice from two dozen radishes.Mix it with quarter tsp glycerin and use it as a deodorant if put in spray-bottle. Rosemary is an anti-bacterial. Put 8-10 drops of the rosemary oil in one oz. of water and use it on the necessary areas. Likewise you may use tea tree oil in the same fashion. Turnip juice minimizes underarm odor for 8-10 hours.When you have rasped turnip, squeeze it to get two tsp juice which should be applied under your arms in eleven proportion for each arm. Drink five hundred mg of wheat grass daily on empty stomach and wash it down with a drink of water. This assists in reducing body odour.Caution : The reader of this article should exercise all protective measures while following instructions on the home cures from this article. Elude using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
Mental fitness is just as important as physical fitness. Crossword puzzles, word puzzles and Sudoku games offer challenges for mind fitness. Nothing But Software offers memory games for your PC. Click on the link below and go to Games, then choose puzzles. You will find crossword puzzles, word puzzles and Sudoku games for your computer.ough exercise
After the age of 25 our bodies start to succumb to the effects of pollution and poor nutrition from processed foods in our diet. The result is a depletion of critical hormones, enzymes, and other vital chemicals that keep our bodies healthy. Because of this, supplementation should be considered as an important step to help rejuvenate our well being.Antioxidants known to provide protection against oxidative damage caused by free radicals which contribute to the aging process include vitamins E,C,K,A,B complex vitamins, beta-carotene, caretenoids, and selenium—a trace mineral that is among the most powerful of the antioxidant family.
Suggested anti-aging supplements include:
Cinnamon: Postpone the aging process with cinnamon. Insulin spikes in the blood produce an aging effect on the body, but cinnamon reduces the amount of insulin needed to handle high glycemic foods.
Ashwagandha: Known for its ability to counteract inflammation and to soothe stress.
Ginko Biloba Extract: Another memory enhancement technique involves boosting the energy output of brain cells. This extract improves blood flow, protects against free radicals, and is believed to improve memory. A scientific review found that ginko biloba is responsible for cognitive enhancement and anti-aging activity, including neuro protective effects. In a study of 236 Alzheimers patients, ginko biloba extract was found to stabilize dementia. Another study showed that treating rats with ginko biloba not only improved their brain function (learning and memory) but also significantly extended their lifespan.
Ginko Phytosome: binds standardized ginko biloba extract to natural soy phospholipids for twice the bio availability of conventional ginko extracts.
Coenzyme Q 10 (CoQ10): CoQ10 is an enzyme catalyst that is essential to creating energy within the cells. It is also an antioxidant with the very important work of protecting DNA within the cells. As we age, our ability to assimilate CoQ10 slows down. Supplementation of this vital nutrient can also help to protect critical organs including the brain, heart, liver, and kidneys. Food sources with the largest amounts of CoQ10 include mackerel, salmon, and sardines.
Neptune Krill Oil: Neptune Krill oil provides all natural omega-3 nutrition that comes from an Antarctic tiny shrimp-like crustation. This oil also contains a natural antioxidant flavonoid which protect EPA and DHA from degradation and provides valuable free radical protection for the body. It has been shown to be beneficial for heart health, cell membrane integrity, healthy blood lipid levels, brain function and joint health.
R-Fraction Alpha Lipoic Acid (ALA): R-ALA is a super nerve and brain protector, encourages healthy cellular growth, protects the liver, maintains vision health, and supports healthy glucose metabolism.
Swanson Health Products also offers these multivitamin formulas:
Active One with or without iron
Century Formula with or without iron
Men's Prime Multivitamin
Women's Prime Multivitamin
What is aging?Aging starts when cell death starts. If we help to prevent cell death, then we are helping to prevent aging. After the age of 25 our bodies start to succumb to the effects of pollution and poor nutrition from processed foods in our diet. The result is a depletion of critical hormones, enzymes, and other vital chemicals which keep our bodies healthy. Oxidation damage also occurs at the cellular level from free radicals which impairs the immune system and leads to infections and degenerative diseases.
The anti-aging medical community has characterized aging into three categories:
Ages 25-35:Growth hormone levels drop around 14% by the age of 35 and cellular damage has begun from free radical formation due to diet, stress, and environmental pollution.
Ages 35-45:Growth hormone levels drop by more than 25% in this age group and signs of aging start to appear such as trouble seeing, graying hair, and decreased strength and energy. Cellular damage bt free radicals continue.
Ages 45 and over:The rate of hormone production decline escalates including DHEA and melatonin within the body. Illnesses such as hypertention may start to appear.
Dr. Lam, MD, a specialist in anti-aging medicine outlined five measures we can take in the fight against aging:
1. Exercise: (more about exercise...click here!)
Physical activity is considered one of the most crucial factors inachieving anti-aging results.
Exercise stimulates production of growth hormones and keeps muscles toned which help protect our bones.
Research has consistently shown those that exercise regularly live longerand happier lives and get sick less often.
An exercise program should include flexibility, cardiovascular, and strength training.
You should consult your doctor when developing this plan as it should be tailored according to your current physical conditions.Fitness and energy booster products are available from Swanson Health Products. They include:
High Energy Complex - helps boost mental and physical performance
100% Pure Ribose - sustain your workout and lessen muscle fatigue. This simple sugar helps the body boost cellular energy in muscles, the heart, and throughout the body.
Time-Release Energy Boost - a powerful formula to provide energy to pull you through the long day
Royal Jelly - a special mixture of pollen, honey, and enzymes that boost energy, supports a healthy immune system and promotes overall well-being naturally.
2. Diet:
The ideal anti-aging weight should be 5-10% lower than your ideal weight.
For men, figure your ideal weight which will be 106 pounds at 5 feet ofheight, then add 6 pounds for each additional inch.
For woman figure 100pounds at 5 feet and add 5 pounds each inch after that.
A balanced diet should consist of 50% carbohydrates from fruits andvegetables; 25% protein mainly from plant sources like beans and tofu;and 25% from fat sources like olive oil and nuts.
A more detailed list of good food choices is located in the cholesterol section.
TIP: Stevia Extract: an all natural sugar substitute that is high in fiber and 100% calorie free
Products available from Swanson Health Products include:
Stevia Extract - the all natural sugar substitute that is high in fiber and 100% calorie free
Ultimate Carb Control C-120X - this product blocks starch and carbohydrate digestion and is 120 times more concentrated than other carbohydrate blockers
LipoSan Ultra Chitosan - this all natural fiber soaks up dietary fats like a sponge for safe elimination so less fat is absorbed and stored in the body
3. Stress:
Mis-managed stress has harmful effects on the body including thereleasing of hormones from the adrenal glands. The most powerful ofthese hormones are adrenaline and cortisol. Cortisol breaks down protein,fats, and carbohydrates into blood sugar for energy to respond to this“crisis”. If there is not enough protein in the bloodstream, cortisol extractsit from healthy muscle tissue which accelerates weight gain and the agingprocess.
Mis-managed stress also depletes the brain of chemicals such as dopamineand serotonin. These neurotransmitters effect your level of alertness andmood. When your brain lacks serotonin you are likely to become moreanxious and may have trouble sleeping. Foods that help your bodyproduce these chemicals include high quality lean meats and fish, low fatdairy, beans, bananas and fat free yogurt.
Most stress relief practices include mental activities such as music,meditation, or singing, some people scream.
Physical activities include sports, bicycling, yoga, and walking.
Functional activities may include massage or hydrotherapy.
Pay attention to the situations in your daily life that cause chronic anger,frustration, guilt, or worry. Try to put controls in place to deal with theseoccurrences so you can more effectively manage the stress. You may evenwant to seek out stress relief workshops.Swanson Health Products has a line of products to help enhance emotional wellness naturally. Some suggestions include:
Sleep Essentials - provides an effective combination of ten of the best sleeping herbs, minerals, and amino acids plus melatonin to help you get the sleep you need
GABA - plays a key role in the central nervous system's reaction to stressful situations, and it helps keep your emotions balanced
Stress-Buster Suntheanine - provides the relaxing effects of green tea from the amino acid called L-theanine which has been shown to promote calmness without drowsiness, supports health sleep, and promotes concentration
St. John's Wort - the herb famous world wide for emotional support4. Natural Hormone Enhancement:
One of the most important factors in the cause of aging is a decline ofgrowth hormone which starts around the age of 25. We lose 10-15% ofgrowth hormone every decade after the age of 25. Loss of this hormoneresults in wrinkles, thinning and graying of hair, nails become morebrittle, and muscles weaken.
Many natural orientated physicians practicing anti-aging medicine believeyou should naturally stimulate your body to replace the declining growthhormone. One way to help accomplish this is through supplementation.Scientists believe that human growth hormone (HgH) can be increased byelevating acetylcholine. A deficiency of this substance can cause a widerange of neurological diseases including Alzheimer's disease and stroke.
Several studies have been done which indicate you can significantly reduce your risk of cancer by boosting your intake of vitamin D to 1,000 IEUs per day.
Dr. Al Sears who specializes in holistic health pointed out several research findings in his December 2007 newsletter. Notable findings include:
A study at a university in Nebraska showed that vitamin D could reduce cancers in women by 77%
University of California at San Diego researchers found evidence that vitamin D could reduce the risk of breast cancer by 50% and colon cancer by 65%
A Harvard University sponsored report published by the National Cancer Institute in September 2006 stated vitamin D could reduce cancer death rate by 29% and drop stomach, throat,and colon cancer by 45%The Canadian Cancer Society conducted a nationwide campaign in the summer of 2006 recommending their citizens take 1000 IEUs of vitamin D daily.To reduce the risk of cancer Dr. Sears recommends:
Take at least 1,000 IEUs of vitamin D daily
Eat vitamin D-rich foods like fish, eggs, and milk. Other sources of vitamin D include fish oil, liver, oatmeal, salmon, sardines, sweet potatoes, and tuna
Get 20 minutes of sunlight daily if you are fair-skinned and 40 minutes if you are dark skinned
Vitamin D helps the body absorb calcium, so this mineral supplement should also be taken. A daily dose of 1500 mg is recommended. Calcium is also more effective when taken in smaller doses spread throughout the day and should be taken with food. Note: D-calcium-phosphate interferes with the absorption of multiple vitamin nutrients; therefore this form of calcium supplement is not recommended.
According to Dr. Small, "We know specific exercises in certain brain functions definitely have an effect. The question is, if you do your mental aerobics, will brain exercise stave off Alzheimer's? There is softer evidence that it does." Dr Small also points out in Time Magazine that "people are realizing that life style can protect not just their hearts but also their brains." Time also indicated that every 8 seconds a baby boomer turns 50, and that a recent Met Life Foundation survey found Americans over the age of 55 fear Alzheimer's more than any other disease besides cancer.
The gaming industry is also taking notice of this trend. Examples of mind-exercising games may include:
use of hand held electronic games may require answering questions using a stylus, or drawing exercises
Sudoku puzzles found in newspapers, magazines, websites seem to be the most popular
some games make you react quickly to easy math questions or visual tests.
Read more about our tips for brain healthy foods and supplements to help your brain.
Go to Swanson Memory & Brain Support to order your brain supplements today.
Five different hepatitis viruses have been identified: type A; type B; type C; type D, or delta virus; and type E. Type A is probably the most prevalent type of viral hepatitis worldwide, followed by types B, E, C, and D.
Hepatitis A and E are transmitted through fecally contaminated food or water. Other modes of transmission include needle sharing among intravenous drug abusers; sexual contact; maternal transmission; and transmission by blood transfusion.
A simple blood test is used to determine that a person has one or more of the different types of hepatitis.
Acute hepatitis is typically characterized by flu-like symptoms (including fever, headaches, fatigue, nausea and vomiting) and jaundice. Chronic hepatitis is often asymptomatic.
Vaccines are available to protect against hepatitis A and B. Additionally, immune globulin for hepatitis A or hepatitis B is recommended when someone has been exposed to an infected person.
Among the ways to care for your liver are: limiting alcohol consumption; avoiding liver- damaging drugs; practicing safe sex; avoiding use of illegal drugs; avoiding high doses of vitamins unless prescribed; avoiding tattoos and the sharing of razors; not eating raw shellfish from questionable sources; and carefully following directions for use of toxic substances (e.g., cleaning products).
Despite widespread belief, constipation is not necessarily a part of growing older.
Bowel habits are similar in both younger and older healthy people.
Constipation is defined as stools that are:
Too small
Too hard
Too difficult to pass
Infrequent (less than 3 per week)
Constipation is caused by:
Not enough dietary fiber or fluids
Medication side effects
Emotional or physical stress
Misconception about normal bowel habits
Lack of activity
Medical problems
How to manage mild-to-moderate constipation:
Gradually add dietary fiber from variou sources
Increase fluids (water, soup, broth, juices)
Eat meals on a regular schedule
Chew your food well
Gradually increase daily exercise
Respond to urges to move your bowels
Avoid straining See your doctor if these measures don't work
Dietary therapy (increased fiber and fluids) and fiber supplements are the preferred treatment for chronic constipation.
In some cases, your doctor may recommend the use of stool softeners.
Use of mineral oil or stimulant laxatives regularly, consult your doctor to make sure what you are using is right for you.
Incontinence of stool or fecal soiling is most often due to leakage around a fecal impaction. Removing the impaction will usually restore continence.
Incontinence of stool in healthy older people deserves full education and treatment. Treatment options include:
Adjustment in dietary fiber to reduce amount of stool
Medications to decrease stool frequency
Prescribed use of enemas (not soap enemas)
Biofeedback training
Surgery to restore anal function
Use of medications increases with age: 80% of older Americans who live independently receive 20 or more prescriptions per year Residents of nursing homes receive an average of 8-10 drugs per day
It is important to take medications as prescribed. Reasons for not following directions include:
Too many drugs
Error due to visual or mental impairment
Sharing drugs
Changing doctors
Use of over-the-counter drugs
Sparing expense
Drug side effects
Symptoms not improving
See your doctor regularly to check on medications and their effect (bring your medications with you for an office visit or to an emergency room): Drug effect changes with aging There is decreased absorption of drugs through the intestinal tract Decreased kidney function slows drug elimination Metabolism of drugs changes with age
The effect medications have on your body will change with aging. For example: Drug action may last longer Drugs may produce toxicity at a lower dose in mature adults than in younger adults
Remember that all changes you experience are not necessarily due to aging. For example, decrease in salivary flow is: Due to disease or medication not due to aging
Abnormal swallowing is commonly perceived as food "sticking on the way down." If this complaint persists, it is sometimes due to a serious condition and should always prompt medical attention.
Swallowing difficulty may be caused by a number of different problems including:
Poor or incomplete chewing (possibly the result of dental problems, poorly fitted dentures, or eating too quickly)
Abnormal muscle contraction
Scar tissue from chronic inflammation
Infection
Cancer
Heartburn is a very common problem caused by regurgitation or reflux of gastric acid into the esophagus, which connects the mouth and the stomach.
Heartburn can often be eliminated by avoiding:
Smoking
Fatty food in the diet
Caffeine
Chocolate
Peppermint
Overeating
Bed-time snacks
Tight-fitting clothes that constrict the abdomen
Certain medications
Heavy lifting, straining
It is important to consider the possibility of heart disease before attributing any kind of chest pain to gastroesophageal reflux.
Being overweight is just as bad as being ill. It needs careful treatment, but preventing a problem is always easier. You can avoid getting fat by simply paying attention to your eating habits, make some changes if needed, come up with plans that work for you. A few tips might help: food selection, timing of meals, food quality and nutrient density. Mind your groceries; choose ingredients that are low on sugar, fat, rich in proteins, fibers, vitamins and minerals. Set a strict frequency of meals and make sure of no stress when it’s time to eat. All of them together result healthy eating, which helps sustain a lower body weight. This system of course, will function a lot better if you get moving. ‘After dinner rest a while, after supper walk a mile.’- does that ring a bell?
As we all know, easier said than done. Usually, it’s too late, and if it is, additional measures have to be taken. Nutritionists will come up with a suitable diet included in a weight loss program that fits you. Sometimes diet pills are added to the regime. These can increase your metabolism, provide you more energy by burning calories or help you control your appetite, which is a number one issue when it comes to sticking to the diet. Diet pills should be taken under medical supervision due to their possible side effects. They are usually recommended for short-term use for they can contribute to the developing of certain diseases during the treatment. There are many kinds of pills on the market; some of them are elaborated in liquid form in order to provide faster absorption.
Anyway, you should look through some aspects such as your excess weight- how many pounds you have to lose in order to achieve an optimal weight, your lifestyle- what weight loss program would fit you best by working out for your time as well, possible diseases you are suffering from and other issues that might occur. Consider all your options and make sure your health is your number-one priority!
It can be a negative thing if too much is absorbed that it can circulate in the blood stream. If the cholesterol level in the blood gets high, they tend to clog the blood stream which increases risks and sometimes is the reason behind heart disease and strokes. We make too much cholesterol if we eat too much saturated fat, the fats found in animal based foods as well as diary products. Along with the intake, we produce a good sum of cholesterol from our own liver.
There are a total of two different types of cholesterol, and unlike what we may normally think, not all cholesterol is harmful to our bodies. Low-density lipoprotein is the bad type of cholesterol which may clog up blood vessels which in return increases your risk for heart diseases. The second type of cholesterol is high-density lipoprotein which is a good type of cholesterol since it clears the low-density lipoprotein cholesterol out of the blood stream and reduces the overall risk for strokes and heart diseases.
Cholesterol is a type of a lipid which is commonly found in many food sources, especially animal sources. Our bodies produce nearly 1,000 milligrams a day, and we consume many milligrams from the foods we eat daily. It had to be combined with specific proteins in order to be transferred throughout the body, which in return starts blocking those blood streams. Nearly a quarter to a third of the amount of cholesterol is high-density, which also carries cholesterol straight back to the liver so that it can be processed again and sent back out.
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