Everything About Wood: 07/07/16

Thursday, 7 July 2016

5 Symptoms of Stress Overload

Stress is a typical part of life. You may feel stressed when a situation doesn't turn out the way you intended. A bad test grade, marital problems, getting fired and breaking up with a significant other are all typical situations in which you may experience stress. However, excessive amounts of stress can lead to stress overload. Specifically, you might experience panic attacks, anxiety, depression and substance abuse.

Excessive stress can lead to anxiety. According to FamilyDoctor.org, anxiety refers to a mental condition in which you are fearful and worried about a certain situation. Physical symptoms of anxiety include shortness of breath, muscle tension, a fast heartbeat and dizziness. Anxiety manifestations also include nausea, irritability, trouble sleeping, difficulty concentrating, trouble breathing and trembling. Anxiety occurs when the chemicals located in your brain (neurotransmitters) are decreased. You can take antidepressant medications such as fluoxetine to fill that brain chemical deficit. You can also learn to control your worry or fear and relax via exercise.

The Mayo Clinic says that panic attacks refer to an intense fear that manifests as physical symptoms. Symptoms of a panic attack include sweating, a fast heartbeat, chest pain, headache, dizziness, trouble swallowing and hyperventilation. You may also experience hot flashes, shortness of breath, chills and develop a feeling that you are going to die. Panic attacks develop suddenly and can be commonly mistaken as a heart attack. The Mayo Clinic says that panic attacks can last for 30 minutes or, in some cases, may last for hours or even an entire day. Treatment for a panic attack includes taking such medications as citalopram, duloxetine, nortriptyline or clonazepam. You can also see a psychiatrist or psychologist to participate in talk therapy.

Constant stress can also provoke depression. The Mayo Clinic says that depressive manifestations include crying spells, sadness, restlessness, irritability, unintentional weight gain or weight loss, fatigue, weakness, decreased sex drive (libido) and suicidal thoughts or behaviors. Antidepressant medications, talk therapy and shock therapy (electroconvulsive therapy) are just some of the treatments available to manage depression.

Too much stress can also lead to alcohol abuse. MedlinePlus indicates that symptoms of alcoholism include the need to drink to repress a certain stress, anxiety or fear. You may drink more alcohol than necessary and purposely get drunk to be happy. Physical symptoms of alcoholism include stomach pain, confusion, drinking alone, nausea, vomiting and hostility when you are criticized about your drinking. You can enter a detoxification and rehabilitation center to treat alcoholism. Medications such as disulfiram, naltrexone and acamprosate can all help to manage the symptoms of alcoholism.

KidsHealth.org says that other symptoms of stress overload include moodiness, stomach problems, headaches, trouble sleeping and smoking excessively. You can also overeat and abuse prescription or illicit drugs such as cocaine or heroine. Tell your physician when stress becomes unmanageable for you so that he can help you figure out ways to cope with it.

www.livestrong.com

Five Symptoms of Chronic Stress

Stress is an everyday occurrence--and not all stress is bad. If you feel stress about an upcoming test, you study. If you are feeling tension about an argument with your friend, you make an effort to resolve the conflict. When the stress in our lives overwhelms our ability to cope for a prolonged period, however, we cross into the realm of chronic stress, which can lead to a variety of physical, mental and emotional symptoms.

Headache is a common symptom of chronic stress. The link between stress and headache is so well established that there’s even a name for it: tension-type headache. In a 2009 review article, neurologist Dr. Yaniv Chen reported on the incidence of stress-related headaches, stating, “Tension-type headache is the most common and most socioeconomically costly headache.” In addition to its role in tension-type headaches, stress has also been implicated as a trigger for migraine headaches in people who are predisposed to that condition.

The brain-gut axis describes an extensive network of bidirectional connections between the brain and spinal cord (the central nervous system) and the nerve pathways of the gastrointestinal system. It has been established that psychological stress is a major factor in both irritable bowel syndrome and functional gastrointestinal disorders. It is clear from these links that psychological distress can and does affect the gastrointestinal system. Chronic stress has been linked to a variety of abdominal distress symptoms, including stomach upset, abdominal pain, overeating and loss of appetite.

The Mayo Clinic notes that chest pain and heart palpitations (being aware of your heart beating rapidly, irregularly or excessively hard) can be symptoms of chronic stress. The reality and possible severity of these symptoms is demonstrated by what has been called “the broken heart syndrome,” wherein the lower chambers of the heart actually change shape temporarily in response to severe emotional or psychological distress. The syndrome mimics the symptoms of a heart attack.

Anxiety is another common symptom of chronic stress. It may be accompanied by closely related symptoms such as restlessness, irritability, anger, forgetfulness and inattention.

Chronic stress has been associated with sleep disturbances, which can take a variety of forms. Difficulty falling asleep, fitful sleep, awakening during the night and early awakening are possible symptoms of chronic stress.

www.livestrong.com

Ab Exercises Without Equipment for Women

Many women long for toned tummy muscles but either lack the time or money to hit the gym on a regular basis. The solution is to perform ab exercises at home that don’t require equipment or fancy gadgets. Use your own body weight to work the major muscles that comprise your abs -- the obliques, rectus abdominus and transversus. In addition to performing ab exercises on a regular basis, engage in daily aerobic exercises, like brisk walking, and follow a healthy eating plan to maximize your chances of trimming your mid-section.

The bicycle crunch exercise is one of the best exercises for all of the abdominal muscles. According to research published in the Journal of Manipulative and Physiological Therapeutics, this exercise ranks high among abdominal strength training exercises because it stimulates more muscles than many other exercises per electromyographic (EMG) measurements. To perform this exercise, lie flat on the floor with your lower back pressed to the ground. Place your hands gently beside (slightly behind) your head for support. Bring your knees to a 45-degree angle and slowly go through a bicycle pedal motion. Touch your right elbow to your left knee, then your left elbow to your right knee. Do not pull on your neck. Breathe evenly throughout the exercise. Do as many as you can with proper form. Repeat.

Also known as the Prone Iso-Ab, this is a stabilization exercise. Stabilization exercises involve little motion but improve functional capacity and enhance muscular endurance. This exercise strengthens all abdominal musculature. Lie prone (face down) on the floor with your feet together and forearms on the ground. Draw in your abdominal muscles and activate your gluteal muscles (buttocks). Lift your entire body off the ground until it forms a straight line from head to toe, resting only on forearms and toes. Hold for 10 seconds to start. Increase time of hold as you get stronger. Slowly return body to the ground, keeping chin tucked in and back flat. Repeat. Complete three sets.

The vertical leg crunch is an effective exercise for training the rectus abdominis as well as the external and internal obliques. To perform this exercise, lie on your back and extend your legs up (perpendicular to your torso) with the knees slightly bent. Place your hands gently behind your head for support. Contract your abdominal muscles and rise up until your shoulder blades leave the floor. Do not pull on your neck, and keep your chin elevated. Keep your legs in a fixed position and slowly lift your torso toward your knees. Lower and repeat for 12 to 16 repetitions. Do two to three sets of this exercise.

This exercise is beneficial for the rectus and transverse abdominis muscle. Assume the same position as for the vertical leg crunch. Again, contract your abdominal muscles and raise your torso up until your shoulder blades leave the floor. Do not pull on your neck. Keep your legs in a fixed position and slowly lower one leg until it is almost touching the floor; keep the other leg static. Return and repeat with the opposite leg. Repeat with alternating legs until you have completed 12 repetitions. Do two to three sets of this exercise.

www.livestrong.com

How to Get Nice Abs for Women

Women can get nice abs that are sleek and toned if they use a balanced and sensible approach. Just performing crunches doesn't work because you can't spot reduce your stomach fat. “Without making changes to your diet and engaging in total-body workouts that promote fat loss, no amount of ab training will miraculously melt away that spare tire," says James Villepigue in his book “The Body Sculpting Bible for Abs: Women’s Edition." Focus on workouts for your entire body to burn fat, tone muscle and reveal a trimmer tummy.

Know your abs. The rectus abdominis is the most well known of the ab muscles because it gives the six-pack appearance. There's no such thing as upper and lower abs because your rectus abdominis muscle runs the entire length of your torso. Your obliques, both external and internal, are located on your sides; these muscles are involved when you twist and turn. Your transverse abdominis, or TVA, lies deep beneath your surface ab muscles and functions like a corset, pulling your abdominal wall inward toward your spine.

Nourish your abs. Starving yourself will not produce nice abs. Nourish them -- and the rest of your body -- with nutrient-dense foods. Use an online source to determine your caloric requirements and stick with that number on a consistent basis. Balance your nutrients between lean protein, complex carbs and whole grains, and healthy fats. Get at least 25 grams of fiber every day and limit your sodium intake.

Work your abs. Perform a variety of exercises and keep your reps in the eight-to-15 range. Don't perform hundreds of reps of the same exercise -- this can be counterproductive. Focus on your three ab muscle groups. Work your rectus abdominis, obliques and the often-overlooked TVA muscle. Use your body weight and an exercise mat to perform ab exercises if you don't have access to a medicine ball, Swiss ball or weight machines.

Strength train your entire body -- arms, legs, upper body and lower body, in addition to your abs -- for the best results in your search for nice abs. Increase your total body muscle mass to accelerate your metabolism and burn more fat. This lets your toned, tight ab muscles shine through, rather than being hidden under a layer of fat. Strength train your body at least twice a week.

Incorporate cardio exercises into your routine for another way to burn fat and expose your abs. Perform such cardio exercises as running, swimming and skating for 30 to 90 minutes, three to five times a week. If you exercise for 30 minutes, it should be at a high intensity in which you can't talk. For longer workouts, your intensity should be lower where you can talk but can't sing.

Consult your health care provider before starting an exercise program.

Don’t forget to train your lower back to avoid muscular imbalances that can cause pain and injury.

Mat
Medicine ball
Swiss ball
Weight machines

www.livestrong.com

The Normal Heart Rate During a Panic Attack

During a panic attack, also called an anxiety attack, you may notice that your heart is pounding very quickly. A normal heart rate is between 60 and 100 beats per minute, depending on your activity level, age and overall health, but during a panic attack, it may beat from 8 to 20 more beats per minute. For example, if your normal heart rate is 80 bpm, during a panic attack, you may experience a heart rate between 88 and 100 beats per minute. This sensation can be alarming, but most of the time it will resolve on its own with a half hour.

An anxiety attack is a temporary feeling of intense fear and panic. It may be brought on by a trigger that you can identify, such as a stressful situation or chronic worry, or it may come on for seemingly no reason. A panic attack can have severe symptoms that make you think that you are going to die or have a heart attack, and many times, people are consumed by fear that they will have another panic attack in the future.

If you feel your heart pounding during a panic attack, this sensation can alarm you and incite more panic. Other symptoms that may worry you during an anxiety attack include shortness of breath, sweating, stomach upset, trembling and feeling as though you might pass out. Sometimes this feeling can wake you out of a sound sleep, which is a condition called a nocturnal panic attack. Although most of the time your heart will slow down within 10 minutes, you may be unable to calm down and fall back to sleep.

In many cases, panic attacks occur without warning and are difficult or impossible to prevent. Sometimes, however, panic attacks may be caused by medications or anxiety disorders. Talk to your doctor about learning relaxation techniques that may help you to ward off a panic attack before it begins or when you first notice symptoms. Mental health counseling and medications may also help you if you are plagued by frequent panic attacks.

EurekAlert reported in 2008 that Europe's leading cardiology journal, the "European Heart Journal," found that people younger than 50 that experienced panic attacks or suffered from a panic disorder may be more likely than others their age to suffer from a heart attack. Although the risk is small, you should discuss the danger with your physician if you experience the pounding heart and other symptoms associated with anxiety attacks. One reason for the slight increase in heart attacks may be that some patients may actually be having heart palpitations caused by health problems and not suffering from panic attacks at all.

www.livestrong.com

Heart Rate on Stairs

Heart rate is a measure of the number of times a person's heart beats per minute. According to MayoClinic.com, a normal resting heart rate, also known as pulse, ranges from 60 to 100 beats. Numerous factors can influence a person's heart rate, including activity level, fitness level, air temperature, altitude, body position, emotions, body size and certain medications. The type and intensity of activity a person performs also can influence her heart rate.

The human heart is a shell-shaped muscle and organ that pumps blood, via the arteries and other blood vessels, to the body's organs and tissues, and is one of the strongest muscles. Cardiac muscle, the muscle that composes the heart, contracts 60 to 100 times per minute when a person is at rest. Heart rate is largely involuntary, which means that most humans do not have a significant degree of control over how often the heart beats per minute while at rest.

A person's pulse or heart rate can fluctuate based on the activities he is performing. According to the Cleveland Clinic Health System, a person's pulse is lower when he is at rest and higher during exercise. Heart rate is higher during exercise because more oxygen is required by the body's tissues, especially the skeletal muscles, the muscles that move the body. Oxygen enters the body through the lungs and travels to the muscles via red blood cells. In order to meet the physiological demand for oxygen during exercise, the heart has to quicken its pumping to send more blood to the working tissues.

Certain activities pose significant physiological challenges for the body's circulatory system. Stair climbing, while a common activity, also can be a form of exercise. In fact, stair climbing, when performed as a method of exercise, is one of the most challenging types of physical activity. The American Council on Exercise, or ACE, touts intermittent stair climbing as a potent method for improving cardiovascular health and fitness. A person's heart rate when climbing stairs will increase significantly. Over time, with continued training, a person's maximum heart rate when stair climbing might lessen because the body is more efficient and less energy is required to perform the same amount of work.

Numerous health and fitness benefits are associated with stair climbing. According to ACE, stair climbing can reduce a person's resting heart rate, decrease oxygen uptake and reduce blood lactate levels during vigorous physical activity. Stair climbing can also boost HDL cholesterol, also known as good cholesterol. The health and fitness benefits associated with stair climbing also include improved muscle strength and endurance. As a person's fitness levels improve, she might even experience a mood-leveling effect and an increased sense of well-being.

Stair climbing can have a beneficial effect on heart rate and other fitness and health markers, although a person with a medical condition or someone who has been sedentary for a prolonged period should consult his physician before beginning an exercise program. The vigorous and demanding nature of stair climbing could be problematic for some people. A person who has recently had surgery, such as hip replacement surgery, should schedule a visit with his doctor to discuss exercise options.

www.livestrong.com

Heart Rate & Body Positions

Heart rate changes based on the position of your body. According to the American Heart Association, or AHA, your resting heart rate is the number of times your heart beats per minute when you are at rest. In most cases, your resting heart rate will be around 60 to 100 beats per minute. Your heart rate depends on numerous factors, including air temperature, altitude, fitness level and hydration status. The position of your body -- sitting, standing or lying down -- also influences how quickly your heart beats each minute.

The heart is one of your body's most important organs. According to the Kids Health website, your heart is a shell-shaped muscle and organ that pumps blood through your arteries to your tissues and organs. Your heart beats or contracts when it is filled with blood. The movement of blood through your heart and around your body is known as circulation. The Kids Health website states that it takes less than 60 seconds for your heart to pump blood to all of your body's cells. Your heart beats constantly from before birth until the moment you die.

Your heart rate is the number of times your heart beats in one minute. According to MayoClinic.com, the normal resting heart rate for adults varies considerably from person to person. Certain medical conditions, certain medications and cardiovascular fitness status can all affect your resting and sub-maximal heart rate. Sub-maximal heart rate is the number of times your heart beats each minute when you are exercising at an exercise intensity that is less than your maximum effort. MayoClinic.com states that, for healthy adults, a lower resting heart rate usually implies more efficient heart function and better cardiovascular fitness.

Your body position can influence the number of times your heart beats per minute. When you are lying down -- and especially when you are lying in a declined position -- your heart beats fewer times per minute than when you are sitting or standing. When you are lying down, the effect of gravity on your body is reduced, allowing more blood to flow back to your heart through your veins. Because more blood returns to the heart, the body is able to pump more blood per beat, which means that less beats per minute are required to satisfy your body's demand for blood, oxygen and nutrients. If you move from a lying or sitting position to a standing position, you may experience a sudden increase in heart rate.

Because you change body positions many times each day, it's important to understand the possible heart-related complications associated with moving from one position to another. In some individuals, especially the elderly, quickly changing positions -- e.g. moving from a lying position to a standing position -- can cause you to become light-headed or faint. With quick movements such as this, the heart is unable to pump a sufficient amount of blood to the brain, causing you to pass out. When you pass out, you usually end up lying on the floor, which is an advantageous position for your heart, as the effects of gravity are reduced and more blood can be pumped to your brain.

You can measure the changes in your heart rate between lying down, sitting and standing positions by using a heart-rate monitor. According to the Polar U.S.A. website, a heart rate monitor provides instant, real-time feedback about how your heart is responding to various challenges and provocations. Recording your resting heart rate while lying in bed each morning is a simple and effective way to track your fitness progress or monitor your health. Most individuals experiencing an illness or who have trained too much will have an elevated -- above baseline values -- resting heart rate in the morning. Knowing your resting heart rate can help dictate your day's activities.

www.livestrong.com

Cholesterol in Corn

Cholesterol is a fat-like substance that your liver and other body cells produce; however, the animals that humans use as food sources produce it as well, which means that you also obtain it from some of the foods you eat. You need a certain amount of cholesterol to produce bile acids that help digest your food, to build healthy cells and to synthesize hormones and vitamin D. Your body produces about 75 percent of its own cholesterol, but the remaining 25 percent comes from your diet. When your cholesterol level is too high, it can lead to coronary artery disease, heart failure, heart attack or stroke. You should keep your daily cholesterol intake below 200 milligrams daily, according to the National Heart, Lung and Blood Institute.

The cholesterol in your diet comes from animal-based foods including meat, seafood, poultry and dairy products. Corn on the cob is cholesterol free, as are fresh, frozen and canned varieties of corn kernels, according to the U.S. Department of Agriculture.

Corn products remain free of cholesterol unless they’re combined with meat, poultry, seafood, dairy or other cholesterol-containing animal foods. Cold cereals such as corn flakes and cooked corn cereals like yellow or white grits don’t contain any cholesterol. Although it’s loaded with fat, corn oil is cholesterol free -- and corn syrup is packed with sugar but has no cholesterol. Canned corn is a cholesterol-free vegetable, even when it’s manufactured as creamed corn. Corn tortillas, raw cornmeal and corn pasta are also cholesterol-free foods.

When animal products are used to improve the flavor or texture of a food, they often add cholesterol to the food product. Commercial cornbread stuffing mix contains 5 milligrams of cholesterol in an 8.5-ounce bag, while a medium commercially baked corn muffin delivers about 29 milligrams and cheese puffs made with corn have 1 milligram of cholesterol in a 3.5-ounce serving. A single corn dog packs in 79 grams of cholesterol, which represents 40 percent of your recommended daily limit, based on a 2,000-calorie diet.

Although grits and corn cereals are cholesterol-free, certain recipes and condiments can introduce unwanted cholesterol. If you pour half a cup of whole milk over your cereal, you add 12 milligrams of cholesterol. Choosing nonfat milk reduces the cholesterol count to 2.5 milligrams. When you fry a cholesterol-free corn tortilla in 2 tablespoons of lard, it change brings the cholesterol content to 24 milligrams. If you steam your tortilla or microwave it, it remains cholesterol-free; however, slathering 2 tablespoons of butter onto an ear of corn adds 62 milligrams of cholesterol, while the same amount of fat-free vegetable oil spread from a tub delivers zero grams.

www.livestrong.com

Fruits That Lower Cholesterol

Cholesterol is a fat-like substance, also called a lipid or sterol, that is made in the liver and circulates in your blood to aid in body processes. Like humans, animals also produce cholesterol, meaning there is cholesterol in meat, milk and eggs. While some dietary cholesterol is okay, if you eat too much, the excess can be deposited in your arteries, which increases your risk of heart disease. One way to reduce cholesterol is to eat fruit, which is high in fiber and contains other beneficial nutrients.

A study at Hebrew University of Jerusalem reported in 2006 by the American Chemical Society's "Journal of Agricultural and Food Chemistry," showed that people with high cholesterol who failed to respond to medication lowered their cholesterol levels significantly by eating a single serving of grapefruit a day for one month. Both white and red versions of grapefruit were successful at lowering cholesterol, although the red version was more effective and also had a greater effect on triglyceride levels. The study's authors, led by Shela Gorinstein, PhD, theorized that grapefruit's antioxidant properties were responsible for its cholesterol-lowering effects.

Apples and many other fruits contain soluble fiber, which among its many benefits has been shown to lower levels of low-density lipoproteins, according to the Mayo Clinic. Low-density lipoproteins are considered "bad" cholesterol because they form deposits in arteries, thus raising your risk of heart disease. In addition to apples, the Mayo Clinic lists pears and prunes as other high-fiber fruits that can lower cholesterol.

Numerous studies have found that strawberries, blueberries and other members of the berry families help to lower LDL cholesterol. A 2009 study by A. Basu and colleagues at Oklahoma State University, the results of which were published in the "Nutrition Journal," found that women who ate freeze-dried strawberry powder in drinks lowered both their LDL and total cholesterol levels significantly after only four weeks. In another study at the University of California Davis, the results of which were published in 1998 in "Journal of Agricultural and Food Chemistry," researchers led by Edwin Frankel, PhD, showed that blackberries, red raspberries, sweet cherries, blueberries and strawberries all help to lower LDL cholesterol levels.

Many types of orange juice are fortified with plant sterols, substances that the Mayo Clinic says can lower LDL cholesterol levels by 10 percent. Orange juice has also been shown in clinical studies to raise HDL, or good cholesterol levels. High HDL levels are good for your health, because HDL helps shuttle cholesterol out of the arteries and back to the liver for elimination. In one study reported in the "American Journal of Clinical Nutrition" in 2000, Elzbieta M. Kurowska and colleagues found that men and women who drank 750 ml of orange juice a day raised their HDL levels by 21 percent.

www.livestrong.com

Carrots & Cholesterol

Carrots are a cholesterol-free food and contain substances that may even help reduce cholesterol levels in your blood, fighting dangerous plaque buildup. In fact, no fruit or vegetable contains cholesterol, as it is only found in animal products. The body also produces cholesterol, however, so a low-cholesterol diet does not always guarantee low cholesterol levels in your bloodstream.

Each cup of raw, chopped carrots contains 3.6 grams of dietary fiber, which is more than 10 percent of the recommended daily allowance of 20 to 35 grams. Much of carrots' fiber is soluble fiber, which may help reduce blood-cholesterol levels. According to the University of Arizona College of Agriculture & Life Sciences, soluble fiber binds to bile acids, which contain cholesterol, and carries them through the gastrointestinal tract until they are excreted as waste.

Although you need some cholesterol for proper health, low-density lipoprotein, or LDL cholesterol, can build up in your arteries and increase your risk of heart attack or stroke. The American Heart Association recommends eating a balanced diet -- which includes carrots and other vegetables -- and engaging in regular exercise to help maintain healthy cholesterol levels.

www.livestrong.com

Dates and Cholesterol

Dates are a type of fruit and, like all plant products, are cholesterol-free. You'll only find cholesterol in animal foods such as meat, butter and cheese, so replacing animal-based snacks with dates in your diet may help keep your arteries clear. Dates contain more calories than most other fruits, however, making them more likely to lead to weight gain. Maintaining a healthy weight helps keep cholesterol levels low, so consume only one or two dates per sitting.

If you're seeking foods that have proven cholesterol-lowering properties, dates are not the most potent choice. Dates do provide dietary fiber -- 1.6 grams of it per pitted date -- which you may have heard -- helps reduce cholesterol in the blood. Dates contain mainly insoluble fiber, however, and only have traces of soluble fiber. Although soluble fiber has been shown to reduce cholesterol, insoluble fiber has not. Good sources of soluble fiber include kidney beans, pears and plums.

www.livestrong.com

How to Gain Weight With Dates & Tahini As a Vegan

A vegan diet excludes all foods and products that come from animals. According to The Vegetarian Resource Group, vegans do not eat meat, fish, poultry, eggs, dairy or honey. Vegans also avoid any personal hygiene products, such as soap, that are derived from animal sources. Additionally, they do not wear silk, wool, leather or fur. As of January 2011, almost 2 million Americans are vegan. A healthy vegan diet must include a variety of grains, vegetables, fruits, seeds and nuts. You may have concerns about meeting all of your nutritional requirements following a vegan diet -- with good reason. Many people lose weight when they transition to a vegan lifestyle, eating fewer calories and eliminating vital nutrients. Fortunately, a single date has more than 60 calories -- more than an entire small apple. Harvard University estimates that 75 percent of vegans do not get enough calcium in their diets and "have a relatively high rate of bone fractures." Tahini, made from sesame seeds, contains 65 mg of calcium per tbsp. and adds much needed protein and healthy fat to your diet.

Add 500 calories to your diet every day to gain about 1 lb. per week. It takes a 3,500-calorie surplus to add 1 lb. to your body weight. You may want to keep a food journal and note how many calories you consume -- and to ensure that you are eating enough different types of food to meet all your nutritional needs.

Eat five Medjool dates each day, for an extra 300 calories. Medjool dates are very sweet and make an excellent dessert without adding extra sugar. Although you are increasing your calorie intake to gain weight, you want to eat nutrient-dense foods -- not empty calories.

Make date macaroons by combining a banana, 1.5 cups of coconut flakes and 8 dates in a food processor, blending until smooth. Roll the mixture into 1-inch balls, place on a cookie sheet and bake in a 325 degree Fahrenheit oven for 15 minutes. This makes approximately 15 cookies, and each cookie has 100 calories.

Add 2 or 3 tbsp. of tahini into your diet daily. Tahini is a savory spread made from ground sesame seeds and olive oil. Every tablespoon has almost 90 calories, 3 g of protein, 8 g of unsaturated fat and almost no sugar. Both protein and healthy fats will help you gain weight.

Make your own tahini by toasting 5 cups of sesame seeds in a 350 degree Fahrenheit oven for eight minutes. Be careful not to let them brown or burn. Allow the sesame seeds to cool, and blend them with 1.5 cups of olive oil. You should end up with 4 cups of a thick, but pourable, liquid.

Use tahini as a dip for roasted eggplant or mix tahini with lemon juice and use it as a salad dressing.

Consult your doctor before making any radical changes to your diet, to avoid any medical complications.

Vegans may need a vitamin supplement or omega-3 supplement, because of dietary restrictions. According to Harvard University, vegans are at risk for vitamin D and vitamin K deficiencies.

www.livestrong.com

Blog List

Thursday, 7 July 2016

Overview

Anxiety

Panic Attacks

Depression

Alcoholism

Other Symptoms

Overview

Headache

Abdominal Distress

Chest Discomfort

Anxiety

Sleep Disturbance

Overview

Bicycle Crunch Exercise

The Plank

Vertical Leg Crunch

Alternating Leg Walks/Drops

Step 1

Step 2

Step 3

Step 4

Step 5

Warnings

Tips

Things You'll Need

Definition

Considerations

Prevention and Treatment

Warning

Anatomy

Pulse

Activity

Benefits

Warning

Anatomy

Heart Rate

Positions

Complications

Considerations

Plain Corn

Cholesterol-Free Corn Products

Corn Products with Cholesterol

Tips

Grapefruit

Apples

Berries

Orange Juice

Soluble Fiber and Cholesterol

Why Cholesterol Matters

Cholesterol-Lowering Potential

Step 1

Step 2

Step 3

Warnings

Tips