Understanding calories

 Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.

We measure the amount of energy contained in an item of food in calories, just as we measure the weight of that item of food in kilograms.

If you’re trying to lose weight, it’s a good idea to eat less and be more active. Eating less is important when you're trying to lose weight, even if you already have a balanced diet.

You can check whether you’re a healthy weight by using our BMI healthy weight calculator.

Calories and energy balance

When we eat and drink, we’re putting energy (calories) into our bodies. Our bodies then use up that energy, and the more physical activity we do, the more energy (calories) we use.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. If there are some days where we put in more energy than we use, then there should also be days where the opposite is true, so that overall the energy in and energy used remain balanced.

Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat. Research shows that most adults eat and drink more than they need, and think that they are more physically active than they are.

Checking calories in food

Knowing the calorie content of foods can be a useful tool when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we are eating and drinking, and ensure we're not consuming too much.

The calorie content of many foods is stated on the packaging in the nutrition label, which you will often find on the back or side of the packaging. This information will appear under the ‘Energy’ heading. The calorie content is often given in kcals, which is short for 'kilocalories', and also in kJ, which is short for kilojoules.

A ‘kilocalorie’ is another word for what is commonly called a ‘calorie’, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are contained in 100 grams or 100ml of the food or drink, so you can compare the calorie content of different products. Many labels will also state the number of calories in 'one portion' of the food. But remember that the manufacturer’s idea of 'one portion' may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).

Some restuarants put calorie information on their menus, so you can also check calorie content of foods when eating out. Calories should be given per portion or per meal.

You can learn more in Food labels.

Checking the calories you use

The amount of calories people use by doing a certain physical activity varies depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.

Losing weight

If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.

To lose weight you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.

You can do this by making healthy changes to your diet so that you eat and drink fewer calories. Learn more in Food and diet.

The best approach is to combine these changes with increased physical activity. To see if your physical activity levels need a boost, use our interactive Fitness tool.

You can learn more about making healthy changes to your diet in our Lose weight section.

You can also talk to your GP or practice nurse and get more advice on achieving the right energy balance and losing weight.

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10 health benefits of stopping smoking

 

Smoking’s bad for your health, but exactly how does quitting make life better? Here are 10 ways your health will improve when you stop smoking.

Better sex

Stopping smoking improves the body’s bloodflow, so improves sensitivity. Men who stop smoking may get better erections. Women may find that their orgasms improve and they become aroused more easily. It’s also been found that non-smokers are three times more apealling to prospective partners than smokers (one of the advantages, perhaps, of smelling fresh).

Find out more tips for having good sex.

Improved fertility

Non-smokers find it easier to get pregnant. Quitting smoking improves the lining of the womb and can make men’s sperm more potent. Becoming a non-smoker increases the possibility of conceiving through IVF and reduces the likelihood of having a miscarriage. Most importantly, it improves the chances of giving birth to a healthy baby.
Read more about how to protect your fertility.

Younger looking skin

Stopping smoking has been found to slow facial ageing and delay the appearance of wrinkles. The skin of a non-smoker gets more nutrients, including oxygen, and can reverse the sallow, lined complexion that smokers often have.
Watch this video to find out how smoking can ruin your looks.

Whiter teeth

Giving up tobacco stops teeth becoming stained, and you'll have fresher breath. Ex-smokers are less likely than smokers to get gum disease and lose their teeth prematurely.
Find out more about dental health.

Better breathing

People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within nine months. In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age. In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when going for a walk or climbing the stairs.

Longer life

Half of all long-term smokers die early from smoking-related diseases, including heart disease, lung cancer and chronic bronchitis. Men who quit smoking by 30 add 10 years to their life. People who kick the habit at 60 add three years to their life. In other words, it’s never too late to benefit from stopping. Quitting not only adds years to your life, but it also greatly improves the chance of a disease-free, mobile, happier old age.

Less stress

Scientific studies show that people's stress levels are lower after they stop smoking. Nicotine addiction makes smokers stressed from the ‘withdrawal’ between cigarettes. The pleasant feeling of satisfying that craving is only temporary and is not a real cure for stress. Also, the improved levels of oxygen in the body means that ex-smokers can concentrate better and have increased mental wellbeing.
Read our top 10 stress-busters.

Improved smell and taste

Kicking the smoking habit gives your senses of smell and taste a boost. The body is recovering from being dulled by the hundreds of toxic chemicals found in cigarettes.

More energy

Within 2 to 12 weeks of stopping smoking, your circulation improves. This makes all physical activity, including walking and running, much easier.
Quitting also boosts your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body makes ex-smokers less tired and less likely to have headaches.
Read these self-help tips to fight fatigue.

Healthier loved ones

By stopping smoking you'll be protecting the health of your non-smoking friends and family.
Passive smoking increases a non-smoker's risk of lung cancer, heart disease and stroke. Second-hand smoke makes children twice at risk of chest illnesses, including pneumonia, croup (swollen airways in the lungs) and bronchitis, plus more ear infections, wheezing and asthma. They also have three times the risk of getting lung cancer in later life compared with children who live with non-smokers.
Now, read about smoking treatments available on the NHS.

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Food for sport

Sports nutritionist Wendy Martinson shares her tips on food and drink for sport, and how a good diet can help you get the best fitness and sport results.

Wendy advises Olympic athletes and England football players on their diet. She is a consultant sports nutritionist to the British Olympic Association, and is a registered dietitian who works with the NHS as a clinical nutrition service manager.

Can I eat more when I'm doing lots of exercise?

If you're doing lots of exercise, you'll use more energy each day than if you did little or none. So if you don’t want to lose body fat, you need to eat more food each day.
But still make sure that you have a balanced diet. Aim for larger portions of carbohydrate-rich foods such as wholegrain pasta, rice, sweet potato, porridge and breakfast cereals.
Learn more about a balanced diet in The Eatwell plate.

Is it better to eat a diet high in starchy carbohydrates or protein when I'm training?

Carbohydrates are the fuel that power your exercise regime.
Protein is needed in moderate amounts for muscle growth and repair, but the main form of energy used during exercise is carbohydrates.
Carbohydrates are the most important fuel for muscles, and an essential energy source for the brain and central nervous system.
Carbohydrates are stored as glycogen in the muscles and liver. These stores are small, so a regular intake of carbohydrate is necessary to keep them topped up. Low glycogen stores will result in poor performance and increase the risk of injury.
The proportions of carbohydrate and protein required will vary depending on the sport, so it's best to seek advice from a qualified professional on your individual requirements.
Learn more in Starchy foods.

How should I time my meals and snacks around exercise?

Once you’ve eaten a meal or snack, allow between one and four hours to pass before you start exercising. Your body needs time to digest. The amount of time will depend on the amount of food you've eaten.
If it's an average meal, eating around two hours before you exercise works well. The meal should be high in carbohydrate, low in fat and low to moderate in protein. Too much protein or fat will slow down the movement of foods from the stomach, and will make you feel uncomfortable.
Food and drink also plays a part in recovering effectively from training. Good recovery is crucial to prevent a midweek slump in energy levels, and to aid muscle growth and repair. When you finish training, aim to have a carbohydrate-rich food or drink within 30 minutes.

Do I need to drink when I exercise?

Dehydration is when the water content in your body falls too low. It can have a major effect on exercise performance. It's important to start any exercise session well hydrated. Do this by drinking water, squash or diluted fruit juice regularly during the course of the day.
For any exercise that lasts longer than 30 minutes, drink fluid while you're doing it. The more you sweat, the more you’ll need to drink.
Water is usually enough for low-intensity exercise up to 50 minutes. For higher-intensity exercise lasting more than 50 minutes, or lower-intensity exercise lasting hours, a sports drink would be of benefit.
The carbohydrates in a sports drink will help to maintain energy levels, and the salt helps to keep you hydrated.
Learn more in Water and drinks.

My friend exercises to lose weight, but I exercise to build muscle. Should our diets be different?

Yes. To lose weight, or more specifically body fat, the amount of energy that you consume has to be less than the amount of energy you burn. You’ll need a diet and exercise regime that makes this happen.
There are key steps you can take to reduce the energy content in your daily diet. Reduce fat, which is the most concentrated source of energy, and reduce alcohol. Eat fewer sugary foods, such as sweets, chocolates, cakes, biscuits and sugary drinks, and eat regular but smaller portions of complex carbohydrate foods, such as wholegrain bread, rice and pasta.
Protein foods such as chicken, fish, lean red meat and low-fat dairy foods should be included in moderate amounts. Eat lots of fruit and vegetables. It's important to control portion sizes, too.
Learn more Start losing weight.
But to build muscle you need to combine resistance training (also called strength training) with a diet that includes enough energy to enable your body to make muscle.
This energy should come mainly in the form of carbohydrate-rich foods, but you’ll also need a little more protein to provide muscle. Large amounts of protein aren't required.
A particularly effective approach is to eat small amounts of protein and carbohydrate before and after the resistance training session. A low-fat milkshake can work well.

Should I take extra supplements when I'm playing sport?

There are many different supplements on the market. Some of them are based on solid research, and others aren't. Athletes need to consider supplements with extreme caution. In the past, some supplements were found to have been contaminated with banned substances.
First, ensure that you have a balanced, healthy diet that suits your sport. Consult a registered dietitian or nutritionist with expertise in sports nutrition. They can assess this and advise you on particular supplements.
You can find these experts on the register of sport and exercise nutritionists at the Sport and Exercise Nutrition Register or via Sports Dietitians UK.

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Ten worst transfers of football players in 2013

worst transfers of football players in 2013

-The movement of football players from the team to another is a normal occurrence and happens periodically in football clubs, and in the summer of 2013 achieved a Premier League record in the movements of the players, but there are some of these transfers were not fruitful, but made ​​heavy losses for clubs, we offer you here on Educate yourself site the worst of these movements.

1. Marouane Fellaini - Manchester United:

 Did not represent the player's transfer Villani any gains for Manchester United was not the club need him and with his skill, but the club was in need of the Player midfield professional more than they need to Villani, and because the club has spent this decade £ 27500000 It is the worst purchase contract player in the season in 2013.

2. Erik Lamela - Tottenham Hotspur:

Lamela loaned in January to Tottenham hoping to replace Gareth Bale, but that Lamela could not submit to a club offered by Bill McCann did not acclimate to the club or his technical staff, so it was one of the worst decades in 2013 career.

3. Stefan Jovic - Manchester City:

Since moving to the Club did not participate in the games only five times, which is suffering from a lot of injuries that prevent him from playing, so he moved to the club became disappointing.

 
4. Ricky van - Norwich City:

 After moving to the club played eight games but has not been able to make only one goal, then his injury prevented him from participating in more games.

5 Ayago Espace Junekal - Liverpool:

Participated in seven games for Liverpool this season, has not lived up to the expectations of his performance at all, he was hired in the amount of £ 7700000.

6 Aruna Koné - Everton:

Roberto Martinez's coach Everton was a big fan of being since he was in Wigan. So much so that he paid £ 6000000 in order to buy it, has played in only five games this season before suffering a serious injury layoff until the end of the season.

7. Dwight Gayle - Crystal Palace:

 

Bought Gayle Crystal Palace about six million dollars, a large sum compared to what his player yet where the club has not only scored two goals in the 13 games he Belaha something disappointing the hopes of the club's fans.

8. Roberto Soldado - Tottenham Hotspur:

Roberto Soldado with the performance of the team was not catastrophic, but the public may have expected more from him, he presented nine goals in 17 games, but a lot of them were from the penalty spot.

9. Tiago - Liverpool:

   It was expected to help the Portuguese player Liverpool more to improve and put in the league, but this did not happen, although Liverpool had to pay an exorbitant amount to buy an estimated seven million dollars.

10. Luis Alberto - Liverpool:

 Did not prove Luis Alberto after the desired efficiency of the appended team Liverpool, but Alberto Maishva to him that he is still time to bring him Mirjoh team.

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How do you get strong teeth

Teeth is an important part of the body parts. They are in the process of cutting and chewing food so as to facilitate swallowing and digestion, and helps to pronunciation and directed letters correctly to the scene in addition to giving an aesthetic and attractive smile Therefore we must pay attention to and how to make them strong teeth. Certainly we need some tips

Food 

plays an important role in the health and fundamentally our teeth, so that the more beautiful, cleaner, and must, therefore, knowledge of materials that positively impact the health of the teeth and foods that contain:

1 - fluorine, a type of mineral that strengthens teeth. And is found in radish, cherry tomatoes, and in some mineral water. 

2 - calcium, one of the most important elements of the skeleton. This metal builds and strengthens teeth. And found heavily in milk and dairy products in particular, as well as some types of vegetables and fruits Kalmalafov and broccoli, and also in some mineral water. 

3 - phosphorus, this metal-like in terms of the importance of calcium in building bone. We get it by eating fish and legumes such as lentils, beans and chickpeas, in addition to milk and dairy products, especially cheese, which helps to prevent tooth decay.

Fluoride to maintain strong teeth
  Germs are used to generate food acid, which is formed on the tooth and penetrates to the port of age and causes the formation of decomposition weak areas in the tooth surface contribute to the drilling cavities within this surface. Studies have shown that fluoride and research material essential in the fight against tooth decay as working to strengthen the port of age and weaken the activity of bacteria that cause the appearance of decay. 

Fluoride can be obtained through the main resources:
A toothpaste that contains fluoride.
B fluorinated disks.
C topical fluoride. 

Sunflower seeds:
Do not forget to crop and sunflowers third most important crop oil in the world, come sunflower seeds from plant seeds painting of the same name, was the Redskins first used by Kdqik of bread, and also for its oil that contains essential fatty acids, mostly unsaturated fats he noted dentists in the United States, Britain and many centuries that eating sunflower seeds is constantly reason ensures healthy gums and teeth strong, 

Due to contain the seeds on the substance of phosphorus, calcium, and small amounts of fluoride, which strengthens teeth and prevents cavities. It also contains sunflower seeds also vitamins (A) and (B); so they are useful in the treatment of night blindness, as well as to contain an abundance of other nutrients;

That individual is advised to eat seventy grams of before dinner ; because they contribute to the reduction of blood cholesterol . It contains sunflower seeds as well as the vitamin (e), and elements such as folate , magnesium, zinc , iron, phosphorus , copper, and selenium , has been found in general that the consumption of oils omega prevents diseases , and lead shortages in food for heart attacks and high blood pressure, diabetes , arthritis , cancer, and the case disorder premenstrual hair loss and hardening of the arteries and eczema . It also strengthens the immune system , Vviamin (A) is beneficial to consider and skin growth and a strong anti -oxidant , it also prevents damage to body cells and organs and the appearance of premature aging , and vitamin (D) is required for the growth of bones and teeth , and vitamin (E) is needed to stimulate blood circulation and maintain the skin and increase fertility , is also boiled roots of sunflower repellent for worms . features a sunflower Bozharh large radial , which revolve with the sun wherever it took place , therefore, called sunflower , cultured Couches and Accessories , and eaten seeds Kmslaat .

Two tablespoons of sunflower seeds sufficient to meet human need daily vitamin (E), as is the sunflower seeds from the most important snacks preferably consumed fresh and salted, which is added to the power and Mahashi and to milk and bread, while the saved are in cool places after removing cortex them.

Not only eat foods important to strengthen teeth and how to eat it, but most important, it must when dining    

-Chewing food well: This process critical and beneficial to the teeth because it increases the secretion of saliva, which has a protective effect in the mouth. Saliva prevents the loss of metal teeth, as he does the cleaning surfaces. 

-Eating chewing gum and sugar-free sugars, and better chewing sugar instead of Musha, because the longer the friction between them and the teeth, whenever the latter came to the risk of tooth decay and face problems. 

- Reduce the intake of popsicles and caramel and Alnouga, because they stick to teeth and sticks out. - It is best to drink alcohol because they are made ​​with straw to prevent friction between the acids and teeth, what leads to avoid problems harmful to the health of teeth. 

- Reduce the intake of sugars. It must be noted that dark chocolate, which contains 70 percent of the cocoa, rich PFCs and phosphate, and thus helps to prevent tooth decay. " 

Live strong teeth and told others :)

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Reports: iPhone 6 will be the display screen of 4.7 inches and 5.7

 iPhone 6

With the approach of convening the conference of CES 2014 in Las Vegas next week, increasing the spread of news about anything new companies the digital world, and in this regard speaks Reports from the fact that Apple is preparing to launch two new models of smart phone iPhone like the iPhone 5, but this time the difference would be at the level of the size of the display screen .

News spread on the site to share information Chinese (weibo) from sources within the company handling for Apple (Foxconn), which makes phones for iPhone in particular, sources confirmed that the new phone from Apple iPhone 6 will be in two trims first screen measuring 4.7 inches and the second screen measuring 5.7 inches .

He has been published in the news last month talking about the news quoted sources quoted the press is talking about Apple's intention to launch a new smart phone and expected (iPhone 6) in the month of May in addition to the tablet device iPad Pro, which will be launched last October.

It remains to be waiting for the official announcement from Apple in order to confirm the

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Ten most fascinating tourist attractions in England

The next tourist destination that you must visit are England. England's progress to the visitor marvels of history, culture and landscape, between the countryside and charming towns in the Cotswolds to the mountain landscape magnificent in Cumbria, tourist attractions in England too numerous to count, whether it's ancient monuments or art galleries or castles or the wonders of nature or national parks the royal palace or zoos, all that exists in England.

Here are some of the wonderful attractions in England:

Buckingham Palace 

 Buckingham Palace Built in 1703 for the Duke of Buckingham and the main residence of the royal family by Queen Victoria in 1837, and is now the official residence of Queen Elizabeth II as a home office, equipped with the palace and decorated with works of art is priceless and 19 rooms open to the public during the eight weeks per year , and the state rooms used regularly by the Queen and members of the royal family to welcome the guests at official events and celebrations. Buckingham Palace has become one of the important sights in England. 

Dover Castle 

Site Dover Castle to protect the coast of England closest to Europe for more than 2,000 years, from the Iron Age to the atomic age, has grown the defenses of the castle to meet the changing demands of the war, was built in 1180 and remained until now and contains displays dedicated to the siege of 1216 and the arrival of Henry VIII to power in in 1539, the castle is surrounded white cliffs is a world of magic and secrecy.

Castle Tintagel

     Tintagel Castle is located on one of the coasts of England, remains of the 13th century, the thick walls of stone walkways and sharp encircle the Great Hall, where Richard, Earl of Cornwall. The castle was built long before the name was associated with Tintagel legend of King Arthur and today there are still many questions that were not answered by the myths that surround this historic site.

River Room London 

 

 "Concert New York Brunch," a concert crazy in the middle of the day in a room River London overlooking the River Thames, visitors arrive in a room of the river to what can be described Bhvlh night during the day, begins innocently thru Saturday and Sunday: psychological comfort in one of best egg baskets that can be found in the capital, then the pasta station shown four varieties of delicious and tasty roast chicken, you can even enjoy a full English breakfast if you want it, there are a fantastic range of homemade desserts bring the feast is in unseasoned.

 Chester Cathedral 

 Originally built as a monastery was founded in 1092 has built Chester Cathedral as the Cathedral in 1541, in building a rich heritage and wonderful visit here to open a window on the story of a rich and diverse monks, kings and craftsmen, an unusual blend of old and new to enjoy everyone, from the arches Norman to Gothic columns and stunning wood carvings of the fourteenth century to afternoon tea in the dining room, the monks brilliant.

Stonehenge 

 Stonehenge may be one of the attractions, the most famous and mysterious in the United Kingdom, consisting of a ring of stones heterogeneous and complement in some cases the thresholds of heavy stone, and differed historians and scientists at the construction site and its purpose, and it was believed that the Neolithic period were lacking Stonehenge to transport initially to lift 25-50 tons of stones now lie in the Salisbury Plain.

 Windsor Castle

 The Windsor Castle, one of the three headquarters of the Queen and the home of the rule for more than 900 years, and not only for being the largest inhabited castle in the world, but made ​​in the ongoing civil, towers and walls looming They Castle bigger than her peers in the town, and look as one of the skyscrapers of the most exciting in the world . Visitors can walk around the apartments and suites international range of rooms in the heart of the palace.

 Manchester United Museum & Tour Centre

 Manchester United is the most prestigious club in the world and award-winning Museum hosts Old Trafford, this museum is an educational, interactive and regularly updated with visitors of all ages are sure to find something of interest, more than 230,000 visitors annually, and follows the museum history of the club since its inception modest in 1878 and displays the silverware collected along the way along with key officials, managers and players both past and present who have helped to create the legend that is Manchester United.

Great Central Railway

 In this tourist attraction, visitors can get a feel for the controls and enjoy the suspense and the leadership of a quick one vehicle giant or motor freight rail steam on the main line in Britain, the warm reception awaits in the Loughborough Central, where host and Dodd will take you on a tour of the work of the tractor and box signal, you'll also review short film training before your ascension tractor in preparation for the historic journey. Which includes a free lunch.

Bucklers Hard Village

  

 Village gears solid on the banks of the River Beaulieu will find a safe haven from the gears solid, originally called " Montagu Town " because it has built a fleet of ships for Nelson at Trafalgar . Maritime Museum reveals a unique story , to get to the lives of the characters who lived here in the time of Henry Adams , Master of shipbuilding steel in gear between 1744 and 1805.Summer may be perfect to come to England because there are a lot of free activities that can be seen in parks and streets , or sit on the side of the road while sunbathing without feeling cold or heat , and there are many festivals and scenes that are located at the time.

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