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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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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How do you look younger

 How do you look younger?

-Aging is inevitable, it happens to everyone, but many women feel worried about the loss of their appearance whenever they voiced in age, and fortunately there are many things we can do to help us stay more youthful as we like .

1 - take care of your teeth :

 maintaining proper dental health make you look younger and more attractive. Make sure that you have a good routine dental care , and this should include brushing , use a lotion good for the mouth . If your teeth were not white enough, or if you have problems with your teeth , you should you go to the dentist for a consultation. The doctor can whiten your teeth in multiple ways , you should also consult a doctor if you have problems such as tooth decay and shaken from their place. There are also a lot of anti- bleaching products , which can be effective , though, that it is best to talk with your dentist for advice first.

2 - take care of your skin:

 Create a routine skin care to help reduce the appearance of wrinkles, and help prevent further signs of aging, and that several easy steps:

- Choose a gentle cleanser for the face : as the aging of the skin requires care of by products different from those used in the periods of adolescence , it may be lye your very harsh shall stripping the skin of natural oils , and thus drying of the skin which leads to the onset of old age quickly greater . You just search for products that take into account the age , or those known for their moisturizing effective . It is important to intensify the care of your skin gets older age , and a good suntan lotion removes traces of chemicals that are exposed skin every day in your environment and that can cause aging if left on the skin . 

 - After cleaning Hydration: Hydration is important to give your skin a boost of moisture so that they can take care of himself. The skin dries out and grow up quickly if you do not humid. Look for anti-aging moisturizers that contain a high percentage of active ingredients. Make sure that the product that you decide to buy a rich Baltrtaib deep, unlike those used in past summits, the younger you. And remember that hydration is not only for women, there are a lot of similar products on the market aimed at men.

- Make use of sun protection daily: There are many moisturizers that already contains a protection factor SPF, and this is vital to protect your skin from harmful UV rays every day in order to avoid falling into the sun damage. Sun is one of the most important things that cause premature aging, so doctors are advised to develop skin protection factor daily to avoid wrinkles and brown spots and dull skin. As well as this, they protect you from skin cancer. 

 - Peel gently encourage the renewal of skin cells: and thus get young skin. But you have to choose peelers dedicated to your age because they are more kinder and less prone to dryness or skin damage. Peel makes your skin softer and brighter.

 
3 - remove facial hair for men and women: 

Men: keep your face Hliqa, and always prune your nose and ear hair. You can buy a machine to remove nose hair from your local pharmacy, a simple and completely painless to use, where to leave this hair grow makes you look older.

 Women: can appear facial hair sometimes when women after menopause due to changes in hormone levels. To get rid of this, there are a number of easy ways to remove it, including laser, wax and hair removal cream and threads.

4 - coverage of white hair:

 Some people have decided to live with the white hair and have no problem with it. However many people want to get rid of white hair, so luckily there are many hair dyes on the market which can be used easily. It is best to choose a color somewhat similar to what your natural hair color so it looks more natural. You can choose between dye white hair in beauty salons, or the cheapest option which is to buy tools and dye done at home. But it must be remembered, that all kinds of dyestuff represent damage to the hair, so you must use products designed to care for damaged hair and dyed.

5 - Wear worthy of your age and your body are: 

 If you are of those who wore the same clothes for years ago, it is time to update your wardrobe. If you do not have experience in procurement Vhaola that you ask from a friend or a family member go to some shops with you, or you can look in magazines you see what types of clothes that Trgbinha, and what suits you best. You can go to the store and asked the help of a sales man for advice, just trying renewal and change will be a good experience and will feel a big difference.

6 - Access to healthy food and exercise:

 This can be difficult, and some people are too busy, or think they are unfit to start exercising. However, even small amounts, but regular exercise will help you to stay more active and energetic, and that will keep you feeling young too! Combine this with eating a healthy and balanced diet will make you well in better health for a longer period, and will give you more energy and prevention of diseases that can add years to your appearance.

There are some other quick tips:

Laughter prolongs your age: When you progress in life, happiness and laughter are an essential component of your health. Spend some time with your friends in the entertainment and laughter makes you look much less than your age.

  

Eating and drinking: drinking plenty of water the best thing you can do to keep your skin is damp as that eating fruits and vegetables also helps. 

Avoid stress: The stressful life style will make you tired and unhappy, and I'll show you have wrinkles. You just try to limit the number of responsibilities you have, and find new ways to deal with the demands of life. And try to take at least an hour a day to calm your nerves Kalastrha with reading a good book, or to watch your favorite TV show. 

No smoking: Smoking of the worst things that you can do it makes your lips thinner, dries your skin and makes it dull and wrinkled and change the color of your hair and nails. As well as this, the quitting smoking makes you healthier and less likely to develop serious illness in the future 

Avoid drinking alcohol: the side effects of drinking alcohol are less well known than the effects of smoking, however they have the same damage smoking. Alcohol can cause premature aging as well as the cause of diseases in later. 

Neck exercises: to flatten the skin and muscles around your neck and reduce sagging skin. The neck is one of the most obvious signs of aging and must therefore be addressed to make you look younger. 

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the health effects of coffee

Study: Heavy coffee drinking in people under 55 linked to early death

When you make coffee with breakfast, or grab a to-go cup at a cafe before work, or raid your office's break room for a cup in the afternoon, you're probably not thinking about how scientists are studying it.

So we'll just tell you: Many studies have looked at the health effects of coffee, even though measuring the potential harms and benefits is not as easy as chugging a shot of espresso. Since a whole range of lifestyle and genetic factors influence a person's physical well-being, it's hard to know exactly if, or how, or to what extent, coffee would be good or bad for anyone's longterm health.

The latest study [PDF], published in the journal Mayo Clinic Proceedings, found an association between drinking more than 28 cups of coffee a week and an increased risk of death from all causes, in people 55 years old and younger. One cup of coffee is 8 ounces.

That doesn't prove that coffee causes death. It also seems to contradict a study in the New England Journal of Medicine last year, which found that people who drink two or more cups of coffee a day have a reduced risk of dying from particular diseases than those who consume little or no coffee.

And a May 2011 study found that men who drink six or more cups a day had a decreased risk of fatal prostate cancer.

How are we supposed to decide how much coffee to drink, when the information about its health effects is more confusing than a cafe menu written in a foreign language?

Experts say that the optimal dose of coffee varies widely, depending on the person. Different people have different tolerances for coffee.

But in general, the authors of this new study emphasized a message of moderation.

The new study 

Researchers followed more than 40,000 people ages 20-87 for about 16 years.

They observed risks for heavy coffee drinkers in both men and women under 55 who drank more than four cups of coffee a day on average. In men who fit this description, the risk of death was 56% higher compared to non-coffee drinkers. In women, the risk was even greater - it doubled, compared to non-coffee drinkers.

The same association was not observed in individuals 55 and older, or in people who drank coffee in moderation.

"It appears that low doses of coffee are safe," said Carl J. Lavie, study co-author from the John Ochsner Heart and Vascular Institute in New Orleans. "We did not see anything bad happening up to about 28 cups per week."

He added, "no increase in cardiovascular mortality at any dose in men or women at any age" was seen.

Caveats

But wait! Although study authors found a connection between heavy coffee consumption and death, they did not prove that frequent java indulgence causes death. There may be other underlying factors that explain this association.

"What if people are super hyper, driven, stressed out, drinking 10 cups of coffee a day?" Lavie said. "And it's not the coffee that's killing them, it's the fact that they're stressed out that's killing them."

Lavie still suggests that heavy coffee drinkers scale back on their consumption, however.

"I think that if I find that having four or more cups of coffee per day looks like it's associated with higher mortality, even though I don't know that it's for sure due to the coffee, to me that's enough reason to me to try and keep my coffee to below four a day."

The authors did not separate decaf coffee from regular, but "most people report they drink regular," added Dr. Xuemei Sui, study co-author from the Arnold School of Public Health at the University of South Carolina.

They also did not explore what people were adding to their coffees, so they didn't separate out whether the addition of sweeteners or milk had any effect on death risk.

But what about coffee benefits

There is, on the other hand, evidence from studies on type II diabetes suggesting that coffee can be good.

According to a 2009 meta-analysis, the risk of type II diabetes goes down with each cup of coffee consumed daily. Additionally, a 2007 meta-analysis found a correlation between increased coffee consumption and lower risk of liver cancer.

Such research is still not persuasive enough to tell anyone who doesn't already drink coffee to start.

How much coffee do you drink? 

"A 20 ounce cup, we would count that as two and a half cups," Lavie added.

For perspective, here are some measurements of that cup o' Joe you like to enjoy:

A short Starbucks coffee is 8 ounces. A tall is 12 ounces. A grande is 16 ounces, or two cups of coffee. Make it a venti and you've consumed 20 ounces.

Meanwhile, at Dunkin' Donuts, a small cup of coffee is 10 ounces. A medium contains 14. Order a large and you'll get ounces 20 ounces and XL, 24 ounces, or three cups of coffee.

Experts told CNN in 2012 that they would not make a public health recommendation concerning coffee because there just isn't enough solid evidence to do so.

"If you consume coffee, enjoy it," Dr. Donald Hensrud of the Mayo Clinic said. "But I wouldn't necessarily recommend taking it up if you don't like it."

A lot of people already consider it a regular part of their lives. For nearly two-thirds of Americans, the daily coffee routine is just habit.

Get out of bed. Make coffee. Start your work day.

Have more coffee. Repeat.  Hope it won't kill you.

Top 10 health benefits of fiber

Dietary fiber provides numerous benefits to the human body. The top ten benefits include keeping the heart healthy, cancer prevention, it lowers cholesterol, prevents gallstones and kidney stones, promotes healthy skin, prevents stroke, aids in weight management, regulates bowels, increases energy, and it may affect the course of diabetes.

Check the top benefits of dietary fiber:

1) Your heart.

Studies have shown that high fiber intake, 5 servings of fruits and vegetables per day, may prevent heart disease.

2) Cancer Prevention.

Studies have shown that fiber increases how quickly food is passed through the digestive tract, which may protect against some types of cancer. Namely, colon cancer, breast cancer, ovarian cancer and uterine cancer.

3) Lowering Cholesterol.

Fiber binds with cholesterol during digestion and prevents it from being absorbed and clogging the arteries. This lowers bad cholesterol (LDL's) in the blood.

4) Gallstones and Kidney Stone Prevention.

Fiber is known to prevent large amounts of insulin from entering the bloodstream during digestion, which is a leading contributor to the creation of gallstones and kidney stones.

5) Promoting Healthy Skin.

Fiber is essential in ridding the body of toxins which directly affects the health of your skin. By ingesting roughage, such as leafy vegetables, fiber binds with cholesterol and its rough texture helps rid your intestines of toxic material that could otherwise be left behind. Toxins can affect the entire body, but is most obvious in the skin. Healthy skin is the result of good blood flow when toxins are cleared from your system.

6) Preventing Stroke.

Studies show that increasing fiber in the diet lowers the risk of stroke. According to the American Heart Association, a total of 25 grams of fiber should be consumed each day. Fiber can be found in produce (fruits and vegetables and whole grains).

7) Weight Management.

With proper nutrition, hunger can be regulated and slowed. Eating whole grains with more fruits and vegetables causes the body to feel full quickly. By introducing more fiber into the diet, hunger is regulated naturally and prevents obesity.

8) Regulates Bowels.

The carcinogens in the intestine bind to the fiber, creating bulk to the stool, which keeps waste moving properly through the digestive tract. By incorporating fiber into the daily diet, constipation may be prevented in addition to hemorrhoids. Without leaving residue as waste passes through the intestine, the flow of fiber helps to lessen the risk of colon cancer, as well as regulating bowel movements.

9) Increases Energy?

Some foods and dietary supplements tout fiber as an energy source. This is a myth. Fiber is a form of indigestable carbohydrates that derive from foods such as grains. There are no calories and fiber does not produce energy on its own.

10) Helps with Diabetes.

Fruits and vegetables help regulate blood sugar, which is the key in preventing diabetes. For people who live with the condition, fiber can alter the recommended dosage of medication (insulin).