Most Common Knee Injuries That Athletes Experience

Most Common Knee Injuries That Athletes Experience

It is crucial for individuals who have an active lifestyle to be mindful of the most common knee injuries that athletes experience. This knowledge helps you understand what to anticipate from a treatment plan. Remember that a slight soreness you dismissed today might lead to your demise tomorrow.

Knee Bursitis

The fluid-filled sacs located near your knee joint are the knee bursae. When the bursae function properly, they aid in the smooth movement of the joints, preventing the ligaments and tendons from rubbing against the bone.

Knee bursitis occurs when the bursae swell, and it is more common among athletes because they are very active and constantly put pressure on their knees. Persistent pressure, jarring blows, and repeated movements may generate unpleasant friction and contribute to bursitis. The condition worsens if you keep the joint in one position for an extended period.

Warning signs of this condition include swelling and redness around the front of the knee, pain when kneeling, and trouble straightening the knee.

Patellar Tendonitis

Typically, athletes get tendonitis by playing sports that require a lot of leaping or landing. This condition may also occur if you abruptly increase the number of workouts or train on hard surfaces like concrete. The additional strain on the tendon causes microscopic rips that inflame the muscle.

Pain from patellar tendonitis usually begins gradually. Even athletes with mild to severe symptoms often continue to compete. The injury may not create any complications at first and will frequently heal rapidly, but this can cause the tears to form quicker than the body can recuperate. The damage will worsen over time, resulting in discomfort and dysfunction.

Varying Dislocations

Knee dislocations are either high-velocity or low-velocity. High-velocity knee dislocations are usually the result of a violent event, such as a car collision. Conversely, low-velocity knee dislocations are common in sports.

A knee dislocation happens when athletes place the foot on the ground, and there is a sudden change of direction or rotational action. Some of the gnarliest injuries you’ll see in a competition involve dislocating knees.

Multiple Ligaments

The three most dreaded letters in sports are ACL, as a torn ACL will sideline you or your favorite athlete from competition for months. Ligament injuries, often known as knee sprains, are a prevalent sports injury that causes the knee joint to become unstable. They also substantially restrict knee mobility.

The four primary ligaments that bind the thigh bone to the shin bone to stabilize the knee are:

  • Anterior cruciate ligament (ACL) – The middle part of the knee that allows forward movement
  • Posterior cruciate ligament (PCL) – This ligament is also in the middle part of the knee but allows you to move backward
  • Lateral collateral ligament (LCL) – The LCL provides stability in the knee
  • Medial collateral ligament (MCL) – The MCL supports the outside portion of your knee and is treatable without surgery

Patellar Fractures

Patellar fractures are severe knee injuries that may cause significant disability. They occur when you fall directly on your kneecap because of overuse or direct damage. A fracture may occur when the amount of force applied exceeds the capacity of the bone. The location, intensity, and type of injury may vary.

Understanding the most common knee injuries that athletes experience allows you to notice any warning signs while training, evading a potentially debilitating injury.

How To Safely Store Oxygen Tanks in Your Home

How To Safely Store Oxygen Tanks in Your Home

When you start oxygen therapy, you often bring more medical equipment into your home than you probably ever have before. Rearranging your home to house oxygen tanks can be difficult, especially when that equipment is hazardous. Keep reading to learn how to store oxygen tanks in your home so that you can feel safe and keep your oxygen tank safe as well.

Fire Safety First

You must put safety first as you consider where you want to store your oxygen tanks in your home. While you want the tanks to be close to the user for easy access, you also need to keep the tanks and everyone in your home safe.

The oxygen inside them isn’t flammable on its own, but it ignites things easier and burns things faster, so think of tanks as a “sleeping giant” as you look for the best storage space. Choose a storage area at least 15 feet from any heat or ignition sources to protect this sleeping giant and everyone in the home.

Always Upright

Safely storing your oxygen tanks is about more than keeping them away from heat and ignition sources. You also need to keep them in an area where they can always be upright with no risk of falling over. If an oxygen tank falls over and its valve breaks off, the tank can become mobile, moving at 40 mph in less than a second. A broken tank has enough power to break through two cinderblock walls. Prevent this by securing the oxygen tanks in an upright position in a rack, cart, or stand.

Good Ventilation

While you should keep oxygen tanks in a secure area where children or pets can’t tamper with them, that storage space also needs good ventilation. The compressed oxygen in your tanks is very reactive, but good ventilation can prevent a dangerous reaction to fumes and air contaminants. For example, fumes from grease and paint could build up in and around your storage cabinet, posing a risk. Make sure to leave tanks uncovered so that the provided ventilation can function. You should never cover your oxygen tank with fabric or store it in an area where something could fall and cover it.

Now you know how to safely store oxygen tanks in your home to prevent fire, tank mobility, and reactivity. By storing your tanks in an area far from heat and ignition sources, where the tank can stay upright, and where good ventilation is always available, you can keep your tanks and your family safe.

Sweet and Healthy Snacks To Eat After a Workout

Sweet and Healthy Snacks To Eat After a Workout

If you’re one of those people wants to stay in shape but worries about missing their favorite food, there is no need to panic. The warm weather is a natural invitation for people to get out and get active. There is a large variety of sweet and healthy snacks to eat after a workout to help make things easier. These are a few ideas to consider trying out for yourself.

Fruit and Coconut Milk Shakes

If you love coconut milk’s smooth and silky texture and eat fruit daily, this pairing is perfect for you. Coconut milk contains antioxidants and electrolytes that are perfect for regaining your strength after a high-intensity workout. Combining this with some low-sugar fruits in a shake makes it an enjoyable drink that you can save for later.

Peanut Butter and Bananas

This combination is more than the king of rock’s favorite sandwich filling. Peanut butter is great for lowering your cholesterol levels and supplying protein. Pairing it with a potassium-rich banana and you have a power couple that is easy to enjoy after a long exercise routine. Combining these two into a tasty snack helps relax your muscles and slows down the activity for the day.

Raw Honey and Bitter Orange

Honey has a history of being a sweet treat. Some consider honey to be the first candy in history. Recreate an ancient delicacy by drizzling a small amount on a couple slices of calcium-rich bitter orange slices. This is a great way to help retain your bone strength in little bite-sized pieces. This is a classic combination that feels like a guilty pleasure when consumed after a hard workday.

Working out takes dedication and time, but you shouldn’t have to sacrifice enjoying food. There are plenty of sweet and natural foods capable of aiding the body in its recovery By considering some of these sweet and healthy snacks to eat after a workout, you have a treat to look forward to upon the completion of your next set.

Tips for Making Your Home More Relaxing This Year

Tips for Making Your Home More Relaxing This Year

Homes are lovely places where you can spend time relaxing and get away from the hustle and bustle of the outside world. But you may not always feel like this is the case because homes can also be stressful, full of busyness and clutter. Here are some tips to make your home more relaxing this year and every other year.

Remove Clutter

One of the most significant roadblocks to the relaxation that many desire in their homes is that they don’t have the proper space. Every inch of the house is full of junk, and that space influences your mind. Instead of having an empty brain open for relaxation, your mind is just as cluttered as the space around you. Do some organizing, get rid of what is not essential, and find all items a place where they can be out of sight and out of mind—this is the path toward true relaxation.

Separate Your Spaces

In an age when many people work from home, these spaces are no longer purely for relaxation and sleep at the end of the day. Instead, it is where you work, and it can be hard to detach from that reality. You need to build a home office because it will help you separate your mental space and finally be able to relax again. If your office takes shape wherever there is open space rather than a specific area or room, you will feel as if you should still be in work mode when you want to relax, which is not conducive to proper relaxation.

Open Some Windows

The next best thing you can do is open some windows and get some fresh air circulating throughout the home. A space that has been decluttered is excellent, but the atmosphere can still feel stuffy and suffocating. Opening windows helps circulate air through the space, simultaneously giving you some much-needed natural light in the home.

Bring Some Natural Elements Indoors

After you’ve opened some windows and let the air in, fill your home with some natural plants and reminders of the outdoors. Plants bring in a lot of color into the home and spur a change in scenery and texture, helping your home feel dynamic without being overcrowded. Decorating with plants and flowers will also increase oxygen levels in the home, as the plants will go through photosynthesis during the day and release oxygen into the air.

These were a few tips for making your home more relaxing this year; any one of these home improvements will go a long way. Relaxation is essential, and you should not neglect it. Follow the points on this list and get back to living comfortably.

3 Ways To Make Exam Rooms More Accessible for Patients

3 Ways To Make Exam Rooms More Accessible for Patients

An accessible exam room ensures that the greatest number of patients can receive equal healthcare services. Accessibility is not simply necessary for providing the highest quality patient care—the Americans with Disabilities Act of 1990 (ADA) makes it the law.

Making these changes to an exam room helps protect the health and safety of the community at large and drastically improves individual patients’ visits. To better understand some of the best adjustments to make, read these three ways to make exam rooms more accessible for patients.

Have Enough Open Space

An accessible examination room provides enough open space for someone with a wheelchair or mobility aid to maneuver. Exam rooms need a minimum of 60 inches by 60 inches of clear floor space for these patients to turn 180 degrees freely. The doorway should have a minimum opening width of 32 inches when opened to 90 degrees.

The exam room should have 30 inches by 48 inches of clear floor space by at least one side of the exam table so that patients can easily come up beside the table and transfer onto it. Keep in mind that some patients may only be able to transfer to and from the table from their right or left side.

Use Accessible Medical Equipment

Regardless of whether they have disabilities, all individuals must receive equal healthcare services. Accessible medical equipment, a key component of an accessible exam room, helps make this possible.

For example, fixed height exam tables are sometimes too high for some patients to use. One of the many advantages of using power exam tables is that staff can lower the table to a height that makes it easier for patients to comfortably get on. Power exam tables make it easier to transition patients between positions as needed.

Additionally, these tables can hold more weight than traditional exam tables, making them a secure and comfortable option for heavy patients.

Train Staff in Accessibility Techniques and Best Practices

Staff must know the location of accessible rooms and portable accessible equipment as well as how to properly operate and maintain said equipment. Staff should receive prompt training on how to use and care for any new devices. New staff should receive training during onboarding, and all staff should undergo periodic refresher training sessions.

Healthcare professionals should also know how to properly assist with transfers and movement of patients with disabilities. Before a staff member provides additional assistance to a patient with a disability, they should speak with the patient directly. By doing this, patients can clearly communicate their wants and needs.

Implementing these three ways to make exam rooms more accessible for patients helps your facility create a welcoming environment with the power to positively affect the health outcomes of all individuals.

Christina Duron is a writer living in the Chicagoland area. Her passion for writing and health helps create thought-provoking and engaging pieces and hopes to use them to empower readers to play a more active role in their personal healthcare journey.

How To Fix an Overbite?

how to fix an overbite

In a world full of beautiful and flawless smiles, many people are suffering from malocclusion that lowers the confidence of growing children and adults. An overbite is a form of malocclusion which is commonly found in children, teens, and adults.

It should be treated as soon as possible to prevent further damage to your teeth. If left untreated, it can cause deterioration, pain leading to the loss of teeth. Before starting treatment for an overbite, one must have to know completely about the possible treatments and causes that can result in this condition.

In this article, we have added many treatment options for treating overbite. Before heading to it, have a look at the causes and results of the untreated condition.

Occlusion vs Malocclusion

Occlusion is the normal alignment of the teeth and jaws while Malocclusion is the deviation from the normal arrangement. Overbites, underbites, and open bites are certain types of malocclusions.

Overbite, also known as buck teeth, is the condition when front upper teeth extend beyond your bottom teeth. There are also gaps between teeth and they may become crooked. It can result in severe gum diseases like tooth decay, swelling of gums, and pain.

Overbites make a person unattractive and affect your professional life. overbite up to 3 millimeters is normal but if overbite is above 4 millimeters, it must be treated. Overbite is commonly confused with overjet but these are not the same. In overjet, upper teeth extend beyond bottom teeth at an angle.

Causes of overbite

Many hereditary factors and childhood habits can cause overbite. Among the hereditary factors, one major factor is the shape and size of jaws. In this case, there is either too much room for your teeth or no room for accommodation of all the teeth. Teeth become crowded or spaced apart in the mouth giving an unpleasant look and pain to the sufferer. It may be a genetic disease running in the families.

In childhood, many children suck their thumbs or use pacifiers and bottles frequently. In adults, chewing different objects like pencils, teeth grinding, and nail-biting is very common. All these factors can cause severe malocclusion conditions in individuals.

Approximately 50 percent of the population is suffering from an overbite. Orthodontists put it into two different classes based on the severity of the problem. These classes are:

Class 1: This is the most common overbite in individuals in which there is a minor misalignment. It can be bearable and treated easily.

Class 2: in this class, major misalignment can cause a lot of discomfort. It can cause decay of teeth and jaw pain.

Temporomandibular joint (TMJ), which is a hinge joint between jawbone and skull, could be a cause of many dental conditions, especially overbite.

Results Of an Untreated Overbite

If the overbite is caused in childhood, it must be treated as soon as possible. Because its effects on the facial structure can lower the self-esteem and confidence level of children. It should not be left untreated in any case or the result will be irreparable tooth damage. Other effects of overbites are difficulty in speaking, tooth loss, headaches, and many other disorders.

One serious effect of overbite is sleep apnea. Overbite lowers the flow of air in the body. Your body does not get proper oxygen which leads to sleeping disorders, heart and respiratory diseases. Fix it before getting a serious influence.

Types Of Overbites

Although overbite is the problem of jaws it can be classified into two types. These types are:

1.      Dental overbite

In a dental overbite, alignment of teeth is not normal. The upper jaw moves forward.

2.      Skeletal overbite

It is the condition in which there is a difference in the sizes of both jaws i.e., the lower one being smaller than the upper one. The lower jaw is in a backward position resulting in an overbite.

How To Diagnose the Problem?

If you want to know whether you are suffering from overbite or not you can check your teeth position in your mouth. Close your mouth with all your teeth in their normal position or smile into a mirror. Now observe the deviation and overlapping of top and bottom teeth. A slight deviation is normal but it is more than 3mm you need to fix it.

Another way of problem detection is seeing your dentist. Go for a physical checkup and x-rays to see if you are suffering from it. The dentist can tell you about the severity of the problem and suggest possible treatments to treat it better than self-diagnosis. Dentists can also refer you to an orthodontist to start the treatment immediately. Once diagnosed, stop doing anything that can worsen the condition and seek assistance.

Treatment Of Overbite

 There are many methods to treat overbite. You can consult the dentist or orthodontist to know which method will suit you better with your lifestyle. Some methods suggested by orthodontists are:

·         Braces

Braces are an older and most frequently used treatment for the fixation of overbites and overjet. If your teeth are crowded or crooked, or jaws are misaligned, braces can fix all these problems. The gaps between your teeth can be corrected using braces.

Metal or ceramic-made braces are attached to all the teeth and connected using a wire. It is a slow process but gets your teeth and jaws back to the normal position by removing space or straightening the teeth. Once the teeth get back to the normal, springs and band, etc. are added to shift and move jaws back to the original position.

If you are choosing this method of fixing overbites; you need to visit your orthodontist at least every month for the whole period of treatment which is about one to three years based on the severity of overbite. The orthodontist tightens your braces as much as needed, which is an important part of treatment and cannot be done at home.

Being the most accurate method for the treatment of overbite, braces provide the needed pressure to slowly adjust the position of your teeth. You must be careful during this procedure and follow all the instructions of the orthodontist. Biting on a hard object, chewing gum, or eating sticky things can cause problems in the treatment like breaking of braces.

You may need to wear a retainer after braces are removed. Retainers prevent the returning of overbite otherwise you may need to restart the treatment. Retainers are not fixed; they can be worn all the time or as per the suggestion of the orthodontist.

·         Aligners

Aligners are suitable for minor to moderate overbite but not for a severe overbite. They can be removed for eating or brushing teeth but must be worn for the maximum part of the day. Unlike braces, aligners do not provide constant pressure.

The approximate wearing time of aligners is 22 hours per day to provide maximum force to move your teeth. Otherwise, this method is useless. Many clear aligners are available that are easier to wear than the traditional braces.

·         Removal of teeth

If the overbite is caused by the baby teeth, they are removed. The permanent teeth get enough room to align in the normal position. In adults, this method is not usually used by orthodontists.

But in the case of a severe problem like the crowding of teeth, dentists and orthodontists remove one or two teeth to provide enough space for the remaining teeth to correct their alignment.

·         Growth modification devices

These devices are used to position your jaws correctly, mostly in teens. Headgear is an appliance used to fix the growing jaws of teens and children. These devices modify the growth pattern of jaws and correct the gaps between all your teeth. Either growth of the upper jaw is stopped or the lower jaw is positioned correctly. Traditional braces are used mostly in conjugation with these devices to align the jaws and teeth correctly.

This method is used for teens mostly because their bodies are constantly growing, not for adults whose body growth has been permanently stopped. Other growth modification devices are Herbst that is attached to the molars to fix overbite and Bionator that modifies the growth of teeth and jaws for correct alignment.

·         Jaw surgery

Jaw surgery, also known as orthognathic surgery or corrective jaw surgery is performed to treat severe malocclusions such as skeletal overbite that cannot be fixed with braces. It corrects the deformation of face structure.

In this surgery, jawbones are aligned correctly which usually occurs when the growth of upper and lower jaws is not equal and right. Braces are used in this treatment too. You need to wear your braces before the surgery as well as after too.

The orthodontists will perform the x-rays of your skull. If the alignment of your jaws is not normal, they will continue the surgery. Some bones are added or removed to fix the structure of jaws and add many surgical plates, wires, and screws to fix the bones at the proper place following the healing process.

You need to be very careful during this period or maintain good health and hygiene. It takes a few weeks to several months to return to the normal lifestyle.

Home Treatment of Overbite

Many people on the internet will try to convince you that overbite can be treated at home easily. But it is not true even if they provide you with many shreds of evidence about it. All the hacks these quacks will tell you are either of no use or can result in serious and irreparable damage to your teeth and jaws that will make this situation even worse.

All you can do at home is to stop the causes that can cause overbite. Keep an eye on your children and stop them if they have adapted habits like thumb sucking or using the pacifier for a long time. Once the teeth have deformed, there is nothing you can do except visit the dentist or orthodontist and seek medical assistance for fixing it.

To change the arrangement of the teeth and reduce the gaps between them, consistent and correct pressure and force are needed that can only be applied by using braces or aligners. These treatments do not work in a single day or a week like the so-called hacks on quacks on the internet.

If a sudden force is applied to the teeth or jaws, it can cause breaking rather than fixing. Only a professional dentist can fix these conditions perfectly. You just need to be consistent with your treatment and follow all the instructions of your orthodontist.

These are all the possible treatments for the fixation of overbite. The treatment duration may vary from person to person of different ages.

Is There Any Treatment That Permanently Treats Overbite?

No treatment can treat overbite permanently. All the methods discussed above can treat the overbite but it may return if you stop to be careful about your teeth. You need to wear retainers for your whole life to pull your teeth together. If you stop following the instructions of your dentist or orthodontist, malocclusion may occur again.

Early diagnosis is important for effective and quick treatments. If you observe any change or discomfort in your mouth, go to visit a dentist as soon as possible. The best thing that you can do to prevent dental issues is to go for a regular medical checkup.

After the age of 7 years, make it a habit to visit doctors once or twice a year for a complete checkup of your body. Treat your disease immediately instead of waiting for the condition to get worse.

Final Words: Fixing Overbite

Never ignore a little discomfort or pain in your body too. Start your treatment and choose the treatment as suggested by the orthodontists only. For the treatment of minor or moderate overbite, aligners or braces are best.

For the treatment of severe overbite, jaw surgery is performed along with the braces before and post-treatment. Use retainers after these treatments to keep your teeth fixed at the optimum place.

Important: Information shared in this article is for information purpose only. Please visit your dentist for expert advice.

How You Can Help Keep An Aging Mouth As Young As Possible

How You Can Help Keep An Aging Mouth As Young As Possible

As you get older, your body may require different care and attention than it did when it was younger, and in some cases, it may require the exact same. Here is what you need to know about the aging mouth and how to keep it young.

The Effects Of Wear And Tear

Whilst teeth are strong, with the molars being able to bear down over 200 pounds of pressure, they aren’t immune to damage. Indeed, over the course of your life, especially around the middle of your life, the amount of gnawing, grinding and crunching will eventually catch up to you.

This could lead to the outer layer of enamel becoming flattered and decaying slightly. The surface of a tooth could also suffer from years of wear and tear due to overexposure to acidic foods such as citrus fruits and fizzy drinks.

It’s also possible that cavities can still rock up at an older age, so oral hygiene and a regular dental check-up is still as important for a 50-year-old as it is for a 10-year-old. Gum tissue can naturally recede with age, so that the soft root tissues will need extra care.

Options You Have For Fixing Up Teeth

Years of wear and tear may have left your teeth in some state of disrepair. It could be that they are cracked or damaged, or it could be that one or two have even fallen out.

Fortunately, you will have options for fixing them. You could use dentures, which include a dental procedure that goes over your teeth, hiding any cracks or damaged teeth in general. In most cases, these dentures will be moulded to fit your mouth quickly, allowing you to eat still and speak without any hassle.

You could also look into the possibility of dental implants, which are becoming increasingly popular today. That’s because they offer something the others don’t, which is a straight-out replacement. It’s essentially an artificial tooth placed within the mouth as a replacement for a damaged or missing tooth.

This is considered one of the best ways to bring back your younger smile or even improve it beyond where it had ever been. It can be fitted into one part of your mouth or several, depending on your needs.

You can get this sort of procedure from an experienced dentist, who will be able to go over your options via a consultation. You can learn more here through Pure Dentistry, one such Brisbane-based dentist who can explain the costs to you and the finer details to get you started on your journey.

The Well Being Of Your Mouth Can Affect Your Body

What some people aren’t aware of is that the condition and health of your mouth could affect your body. Personal hygiene itself can be a factor, with evidence that gum inflammation could be associated with conditions such as diabetes or heart disease. That’s because bacteria that cause gum infections could travel through the bloodstream, triggering inflammation in organs and tissues across the body. That’s why you must go for regular check-ups and maintain a good oral hygiene standard.

13 Foods that Boost the Immune System

13 Foods that Boost the Immune System

Our immune system is responsible for protecting our body from disease-causing or lethal microorganisms. It does a great job, but sometimes it fails because of immunosuppression in an individual or attack of a very large number of pathogens and makes you ill.

An individual must adopt a healthy lifestyle to prevent diseases. Many products are available in the market that claims to increase a person’s immunity, but you must know that immunity is not increasing the number of immune cells in our body; that is what most supplements do. It is because different cells work against different pathogens, and we do not know which cells must be increased in our body.

According to the studies, our healthy immune system depends on our dietary intake. It is usually observed that the people living in poverty are more susceptible to diseases. Some nutrients like selenium, iron, vitamins A, B, C, E, and others change the activity of our immune system and expose us to different diseases. Stress is one of the major causes of immunosuppression in different individuals.

Foods to Boost the Immunity

Proper diet and exercise are beneficial for having a strong immune system. There are certain foods available that provide you with all the essential nutrients that boost your immune system. Some of the foods to boost our immune system and their importance are discussed below.

1. Citrus Fruits

Citrus fruits are too important for our immune system and protect us from several diseases, including cancer and kidney stones. Vitamin C present in citrus increases the number of lymphocytes in the body that are the most important cells fighting against the invading microbes.

Some fruits are included in the list of citrus fruits and can be taken with our food. Some citrus fruits are:

  • Oranges
  • Lemons
  • Limes
  • Grapefruits
  • Mandarins
  • Tangerines
  • Clementines

Vitamin C is not produced or stored in our body, so its daily uptake is necessary for better health conditions. The amount recommended for adults is:

  • 75 mg for women
  • 90 mg for men

If you are taking Vitamin C supplements, never exceed the 2000mg limit for a day. Although it is effective against many diseases like the cold, its effectiveness is not observed against the coronavirus.

Vitamin F Sources – Natural Sources of Vitamin F

vitmin f sources

Let’s go through the Vitamin F sources, but first let us analyze what is Vitamin F? Vitamin F is a mixture of fatty acids, the majority of which is linoleic acid or omega-6.1. Omega-6 is a significant source of energy and plays a role in many tasks of brain function and immune response, skin, and hair health. Our body is unable to produce linoleic acid naturally, which means that we need to get it from our diet. This makes it a necessary fatty acid, such as omega-6.

Vitamin F Food Sources

Fish – Excellent Vitamin F Sources

Some types of fishes are rich in alpha-linolenic acid or vitamin F. Fatty and oily fish is an excellent source of DHA and EPA, two primary forms of omega-3 fatty acids. The following types of fish are the best sources of vitamin F.

Salmon

Salmon is one of the most common and nutritious species of fish available. There are a variety of differences between wild and farmed salmon, including some variations in omega-3 content.

Oyster

Oysters are the popular shellfish that restaurants prefer to serve as a snack. Unlike several other types of fish, oysters contain three main groups of omega-3s.

Shrimp

People around the world eat shrimp as an appetizer and shrimp is also a part of a lot of foods. One serving of shrimp contains 0.12 g DHA 0.12 g EPA. Shrimp is also high in protein and potassium.

Trout

Trout is one of the most common and nutritious types of fish. One serving of trout contains 0.44 g DHA 0.40 g EPA. In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.

Vegetarian Foods

Seaweed

Seaweed, spirulina, and chlorella are various types of algae that many people consume for their wellbeing. Seaweed and algae are valuable sources of omega-3 for people on vegetarian or vegan diets since they are one of the few plant classes to produce DHA and EPA.

Flaxseeds

Flaxseed contains 6.703 g of ALA per tbsp. Flaxseeds are the most nutritious seeds people can consume. They are rich in many nutrients, including magnesium, manganese, fiber, and protein. These seeds can reduce blood pressure and improve heart health.

Walnuts

The walnuts produce 3,346 g ALA per cup. These nuts are a great source of good fats, including ALA omega-3 fatty acids. People may enjoy walnut on their own, either in granola or in a trail mix, a snack bar, yogurt, salad, or a cooked meal.

Soybean Oil

Soybean oil contains 0.923 g of ALA per pill. Soybeans are common Asian legumes. A lot of people use soya bean oil for cooking. The oil is also a reliable source of riboflavin, magnesium, potassium, folate, and vitamin.

Kidney Beans

Kidney beans produce 0.10 g of ALA per half-cup. Kidney beans are one of the most popular beans to be eaten or eaten as side dishes. People may add it to curries or stews or even eat it with rice.

Conclusion – Vitamin F Sources

Linoleic acid is a central building block of membranes around the body, which helps to transfer water in and out of the cells. Within the skin, it transforms into ceramide, which is a defensive compound that allows cells to maintain moisture. There is also some evidence that omega-6 fatty acids may help alleviate inflammation associated with autoimmune disorders such as psoriasis and rheumatoid arthritis. If you know about more Vitamin F sources, share in the comments section to help others.

Weight Gain Meal Plan On a Budget – Affordable Healthy Foods

weight gain meal plan on a budget

“Oh you’re so skinny, looking like an olive in Popeye series” – Are you tired of these drastic complements? Don’t worry, we are providing you essential ways of weight gain meal plan on a budget.

In our society-conscious body image, actually wanting to gain weight is uncommon. But if you’re stuck with an elevated metabolism and lanky frame, putting on any quantity of weight is really hard.

Food is evident, but what are we supposed to eat? You don’t want to fall into the junk food trap: it won’t assist those empty calories. You can find many ways of gaining weight but in this article you will know weight gain meal plan on a budget. It is vital to find healthy and low-cost foods to gain weight. You have to discover something you like, something you can afford – some weight gain meal plan on a budget, and something that’s great for you. No pressure, isn’t it?

About 2000 to 3000 calories per day are needed by the ordinary person. A female requires between 1600 and 2400 calories.

Here are the couple of good weight gain meal plan on a budget. Add some of these to your diet and eat frequently, and you’ll see stunning things happening.

Let’s begin by making sure you eat a full meal. You will also want to guarantee a balanced diet if you want to weight gain meal plan on a budget by eating healthy foods. Each meal should have at least one carb, a source of protein, and some sort of veggie. Make sure you get enough nice carbs on the days you work out to assist construct muscle.

HEALTHY AND ON BUDGET FOODS TO GAIN WEIGHT

RICE

For weight gain meal plan on a budget, rice is one of the low cost foods.
Rice is one of the world’s most famous grains, packed with a ridiculously large quantity of energy. There are about 130 calories in 100 grams of rice, and it’s a very cheap food to purchase.

You can simply add hundreds of additional calories by adding a generous part of rice to your dinner in order to make weight gain meal plan on a budget. Moreover, it is a very digestible grain with none of the gluten problems facing wheat.

Rice includes a lot of essential vitamins like thiamine and niacin. Preparing is simple and fast, especially if you have a rice maker.

PEANUT BUTTER

There are 90 calories in a tablespoon of peanut butter, 4 grams of protein and 3 grams of carbohydrates, and it’s not difficult to love it and add it in your weight gain meal plan on a budget. It contains some saturated fat, so don’t go too insane on this one, but adding food to your routine is a good weight gain.

High in Valuable Nutrition– Peanut butter contains potassium and protein that reduces the danger of high blood pressure, stroke and heart illness which is not help you for weight gain meal plan on a budget but also protects you from several diseases. High in fiber– It also includes intestinal fiber, healthy fats, magnesium to strengthen your bones and muscles, vitamin E and antioxidants.

BANANA

Bananas have the advantage of being inexpensive, convenient and delicious! The average banana, because it has about 100 calories, is a fantastic food to put it in your daily diet for weight gain meal plan on a budget.

Bananas also have some fiber and potassium, an essential vitamin in your diet, helps you well.

There is a lot of sugar in bananas. For this reason, when your body is after that easy energy, I suggest them as a post-workout snack.

weight gain meal plan on a budget

WHOLE MILK/SOY MILK

One of the most convenient sources of fast energy is a tall glass of milk.
A glass of whole milk includes almost 150 calories and 8 grams of protein! Adding to your diet is such a simple thing, it’s a no brainer.

Soy or almond milk is a great option if you’re lactose intolerant. With 130 calories per glass, soy is almost as dense as energy, and about equal in the protein department.

Both milk and soy milk contain some fat, but that’s definitely not a poor thing. Would I suggest a daily drink of gallons? No, but it will definitely create a large difference for a few glasses for weight gain meal plan on a budget.

AVOCADO

As well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, avocados are a fantastic source of vitamins C, E, K, andB-6. They also provide fatty acids such as lutein, beta-carotene, and omega-3.

Although most of an avocado’s calories come from fat, don’t be afraid!
The avocado offers your diet with a devastating quantity of calories and fats, making it the nightmare of a dietitian and the best friend of a skinny person. It’s strange to believe that such a fruit is great for adding to your weight gain meal plan on a budget, but it’s amazingly packed with energy.
A normal avocado size has about 320 calories, with an amazing 29 grams of fat. Some of that is saturated fat, so on these delicious fruits it’s not wise to go too insane. (Yes, it’s a fruit. Amazed, right?)

Avocados have become a bit more costly since writing this article, but they are still one of the planet’s most energetically wealthy fruits to add in your weight gain meal plan on a budget (your budget line will not cross if you deduct some products just to add this amazing ingredient in a weight gain meal plan on a budget)

I like adding avocado to a salad to give it a little more energy, or use it as a sandwich spread if it’s a little bit on the riper side. They create an unbelievably wealthy and creamy smoothie. You will love this fruit in your weight gain meal plan on a budget.

EGGS

Eggs are extremely nutritional, and there’s a reason they’re a famous breakfast meal: they provide essential energy and nutrients for your body to get through the day and add it in a weight gain meal plan on a budget (you will get so many calories and energy seriously on a very low budget)
Eggs are a great and healthy food for mass gain because they are cheap, readily available and give you a ton of cooking options so it won’t get stale.
One egg has about 75 calories, 5 grams of fat and about 6 grams of protein, and essential substances such as vitamin B-12.

Because of cholesterol, I wouldn’t eat too many of them in one day, but eating eggs multiple times a week is a nice practice, and it will definitely assist your weight gain meal plan on a budget.

weight gain meal plan on a budget eggs

NUTS

They are little bit expensive but spending some money in a month on them can help you for weight gain meal plan on a budget.

For their weight of any kind of food, nuts have one of the highest amounts of energy, and they are certainly one of the healthiest calorie-dense food groups out there. For instance, a 100 gram serving of macadamia nuts has more than 700 calories! They are a good, calcium- and fiber-rich snack which will do magic in your weight gain meal plan on a budget.

They are an incredibly good option of food to rapidly gain weight because they are simple to pack and delicious.

DARK CHOCOLATE

Yes, it is not a joke! Dark chocolate is an excellent option in moderation as a supplement in weight gain meal plan on a budget. A 100 gram bar of chocolate has more than 500 calories, loaded with antioxidants and enzymes that enhance your mood.

There’s also sugar and loads of saturated fat (which is part of why it tastes so nice) so it’s not a food supplement like ‘ every day ‘ to get weight. Certainly a few parts every day will not harm you, however, and every additional small amount of caloric consumption will help to boost your mass.

It is better than other kind of junks and candies for weight gain meal plan on a budget

CHEESE

I’m an enormous cheese fan and its incredible food supplement to put on additional weight. It is wealthy in calories and full of nice things like calcium. It is a feasible source of protein for you vegetarians out there, and by shredding or sprinkling it is simple to add to most meals. It’s certainly something to appreciate with a bit of moderation, like all other fatty foods.

For example, cheddar cheese has 400 calories in a 100 gram serving, including 100% of your recommended daily intake of saturated fat; fantastic energy density per serving, but not the best thing to bender on!
However, it is delicious, nutritious, simple to add to any recipe and comparatively cheap, so you should definitely add it to your repertoire as a complement food for weight gain meal plan on a budget.

SOYBEANS

Soybeans are my staple because they are healthy, cheap and nutritious. In that unassuming little green pod, there’s a lot going on.

A soybean 100 gram serving has 400 calories. That involves a very small amount of fat and an amazing 36 grams of protein! It’s a better source of protein by weight than red meat. Have I mentioned that it is also a major source of magnesium, iron and calcium?

I can’t believe of a lot of downsides. Edamame, or cooked whole soybean seeds, is my favorite type. Preparing requires about 4 minutes, and as a snack or complement to a major, it’s incredible. I would definitely encourage you to include soybeans in your diet as weight gain meal plan on a budget.

weight gain meal plan on a budget - soybeans

PRO TIPS – Weight Gain Meal on a Budget

BUY IN BULK QUANTITY

There’s no reason to purchase a few groceries here and there if you’re dedicated for weight gain meal plan on a budget. On the contrary, go large and purchase in bulk. While in warehouse-style shops you will definitely discover a lot of bulk choices, consider the price of purchasing a membership before you take the plunge. If the price for you does not add up, consider searching for bulk alternatives elsewhere.

Many supermarkets and natural food stores sell in bulk containers nutrient-dense and protein-packed products such as nuts, dried beans and whole grains. Bring your own extra-large containers and fill them at a much lower price per pound than you would have paid for pre-packaged food.

FREEZE FOR LATER

Shop the frozen aisle instead of browsing the piles of new produce. Although not all frozen products are especially inexpensive, it is much cheaper than new purchasing. You will also discover plenty of offers on frozen vegetables to improve your weekly stir-fry or fruit that will bring your daily smoothie to the next stage.

It can be costly to supply sufficient fresh vegetables. Companies are now offering flash-frozen vegetables at their maximum freshness with improvements in food preservation technology, which helps maintain vitamin, mineral, and anti-oxidant content. These frozen vegetables are almost the same as their fresh counterpart but offered at a fraction of the cost-$ 1 to $2 per bag, with each bag offering up to six vegetable portions.

DEVELOP MEAL PLAN TO GAIN WEIGHT

You need to understand how to put it all together now that you understand where to shop on a budget and which foods and supplements will assist you gain weight without overspending. The creation of weekly meal plans and food budgets is essential for most individuals. This tip is very important for weight gain meal plan on a budget.

If you know how much you can spend on food a week, you can break it down into a mixture of proteins, whole grains, fats, and make complete meals together.

Knowing what to work with for the week also makes it simpler to prepare meals. Try setting aside a few hours to prepare meals every Sunday to save yourself time and hassle during a busy workweek.

On Monday morning, you’ll wake up with a refrigerator and freezer complete of nutritious ingredients to assist you gain weight so you can begin the correct week.

Bulking up may sound like a precious prospect, but without breaking the bank, it is feasible to gain weight. You can gain weight on a budget if you take the time to plan your meals, alter your go – to foods, and rethink your shopping practices.

BUDGET FRIENDLY SUPPLEMENTS

Consider adding supplements to your diet if you are serious about gaining weight. While supplements should never replace good meals or make up most of your diet, if you eat them in moderation, they can assist you gain weight and create muscle.

For instance, it can be particularly helpful for bulking up to down a protein shake or bar after an exhausting exercise.

Buying supplements can be a severe shock to your wallet, so before you purchase, calculate their value. Creatinine supplements, for example, can assist you maximize profits for less than you would pay for a red meat serving. Whey powder can also assist you boost your budgetary protein consumption, and you can add it to nutritious ingredients such as smoothies. These supplements will become your favorite go-to products in your daily routine for weight gain meal plan on a budget.

NOTE – Weight Gain Meal Plan On a Budget

Try to get some kind of food timetable for yourself. Many skinny people’s downfall is simply not eating enough. A schedule or meal plan is a great aid in packaging by deliberately adding additional meals to your weight gain meal plan on a budget.

It will take your body time to adjust to a more coherent meal timetable and snacking more frequently. This is normal. Try to stick to it even if you’re not really hungry.

It’s essential to drink lots of water when you consume more. Water helps move the nutrients around your body and in the form of water weight, it will provide a bit of additional mass. Keep yourself hydrated.

These notes and tips will definitely help you out regarding weight gain meal plan on a budget.

Getting Rid of Chipmunks – Super Easy and Effective

Chipmunks belong to squirrel family due to their tenderness of loving nuts and protect themselves in a shelter like a burrow. You can learn general facts about chipmunks from different articles, but in this article, you will learn super easy ways for getting rid of Chipmunks.

After reading this article you would not want to see any chipmunks roaming in your house as they are dangerous, that can-do greater damage not only to your health but also can be destructive to your place and property.

Well, before we get into the ways of getting rid of chipmunks, let’s first know the difference between squirrel and chipmunk so that it can be easier for you to identify the chipmunks and inspect them.

Differnce Between Chipmunks and Squirrels

1- Chipmunks are smaller than squirrels about one foot long, and squirrels are two or more than two feet long.

Getting rid of chipmunks
Chipmunks

2- Chipmunks are not substantial; they come in lightweight mammal species – not more than six ounces. While squirrels are not lightweight, when it is fully grown, it will be of one to two pounds.

Before we get into the ways of getting rid of chipmunks, let’s first know the different types of chipmunks so that it can be easier for you to inspect and choose the best possible way of getting rid of chipmunks.

TYPES OF CHIPMUNKS

EASTERN CHIPMUNK

Its species are found from Middle West to Eastern US. It has some dark and few pale stripes on its back and from corroded red to brown furs on its lower body. Also, it has two mid-brown stripes on its face. Its weight is about two to five ounces. Including its tail, it is about one foot long.

WESTERN CHIPMUNK

Its species are found in Western US and also in Canada. It has gray, white, red and brown color furs including stripes. Its weight is less than two ounces. Including its tail it is about six-eleven inches long.
Before moving towards the ways of getting rid of chipmunks, we first discuss why it is necessary to get rid of chipmunks.

Why Is It Important Getting Rid Od Chipmunks?

Chipmunks start leaving their burrow when they can prey and can live on its own. Chipmunks are moving to humans living area and start hurting them and damaging their property. They can be the cause of significant disease in humans.

CHIPMUNKS CAUSES DISEASES TO HUMANS

These diseases include:

– RABIES: It is the virus from mammals which affect humans and severely damages their nervous system.

– COLORADO TICK FEVER: It is same as flu, but it is very severe and can cause severe damage.

– PLAGUE: its symptoms can lead to pneumonia – proper care is required otherwise, it can cause death.

– ROCKY MOUNTAIN FEVER: This type of fever causes skin rashes all over the body.

Immediate and proper treatment is required after chipmunk’s bite because its saliva is very poisonous and can cause different types of diseases. It is necessary to think about getting rid of chipmunks to prevent yourself from all these diseases.

DAMAGING YOUR PROPERTY

The most surprising thing is that chipmunks live in dirt-free area even they dig their burrow where there is no dirt. That is why they prefer to make their shelter near lawns, gardens, parks and wooded area. If these areas are near to your house, then definitely you will find any burrow near to your living area. Chipmunks need it for shelter and to store their food. If trees and bushes are close to your house, then you are merely providing them secure entrance to dig a burrow. After this, you will start rushing to find ways of getting rid of chipmunks.

It will damage your home or backyard. Chipmunks choose to dig their shelter near staircases, walls and sometimes near the foundation. It will destruct and damage the structure of your house.

Chipmunks destroy the gardens, chewed fruits, vegetables, plants, and flowers. This will irritate the gardeners because they would not be able to work correctly in this gulp down the garden. To protect your gardens put pet food some seeds inside your home if chipmunks became your uninvited guests.

They destroy your belonging as they own sharp teeth. They gnaw on almost everything to make their teeth bright. So if you see holes on your sofas or bitten wires, they are the little creepy reasons behind the damage. They can bring quite a higher amount of damage if not controlled, and this is why you need to know the ways of getting rid of chipmunks.

They are the root cause of some life-threatening diseases and infections, as discussed above. Their feces, urine, and even saliva fulfill the purpose of transmitting diseases other than their bite. However, some people like them and are most attracted to their owners, but the wild ones would attack and bite you in their defense if bothered.

Now that you know how dangerous the rats and mice can be, you probably are now curious to know the ways of getting rid of chipmunks. Well, the wait is over, and you are ready to know the ways of getting rid of chipmunks.

WAYS OF GETTING RID OF CHIPMUNKS

There are many methods of controlling chipmunks, including taking preventive, trapping, and releasing measures, and using chipmunk repellents from home. Because chipmunks are animals, many of the same techniques are comparable to those used in rats, mice, and birds to regulate chipmunks. But avoidance and exclusion are the most humane and often the most efficient techniques.

PREVENTING AND EXCLUDING

The Humane Society proposes that modifications be made to your yard to decrease harm and presence to the chipmunk.

Place L-shaped footers around the base of the home as well as any foundations, sidewalks, porches, and retaining walls to prevent chipmunks from burrowing.

Remove piles of wood or rock and cut back seedlings; these provide chipmunks with cover or food.

Surround the yard or home with a gravel boundary that is free of plants.
Prevent chipmunks by planting the bulbs under a wire or plastic screen ground cover or in bulb cages from digging up flower bulbs. 1x 1 inch mesh is sufficiently big to allow crops to grow but tiny enough to prevent chipmunk from digging.

Only plant those bulbs that are not drawn to wildlife, such as narcissus or alliums.

Place around gardens and flowers 1/4-inch mesh hardware cloth.
Keep firewood and similar piles away from home to avoid burrowing chipmunks under the stack (and potentially under the base of the house).
Do not allow trees, shrubs, or other plantings to run from forested fields to the house continually, as this will attract chipmunks in.

Do not hold outdoor food products, including pet food and birdseed, unless put in rodent-proof containers.

REPELLENTS

Repellents alone are not efficient for removing chipmunk, but they can be a further step towards making your yard less attractive to the small criteria. When used along the perimeter of your estate and close to your vegetation, because of the smell, chipmunks will remain away. But after a while, these repellents will wash away, so eventually, the animals will come back.

Finally, chipmunks can also get used to them, so you should switch it to distinct repellent kinds to maintain the criteria on your toes.

Most repellents purchased from the store come in the form of liquid spray or granules. Usually, they contain either natural substance with their smell that repels chipmunks. These include some essential oils or traces of urine from predators. The latter is much more efficient as chipmunks understand how to remain away from particular creatures, such as coyotes and foxes that feed on them.

TRAPPING

Trapping can be an optimal way to remove them rapidly if you’re only dealing with a few chipmunks on your estate. With a significant infestation, this technique will be much harder, and it will not ensure that other chipmunks remain away from your yard. You will need to combine trapping with other technologies such as repellents and fencing to eradicate chipmunks.

Usually, a live trap includes a one-way or spring-loaded door. Since chipmunks are the same size as mice and rats, traps intended for these criteria can also be used, such as rat traps, which generally work with a snap-down bar that kills the animal.

There are advantages and disadvantages for each of these traps. A live trap is regarded as more human and ethical, but before it dies or hurts itself, you will have to remove the chipmunk. It can be risky to release chipmunks from live traps if you don’t understand what you’re doing because they’re dangerous when they’re scared and can also transmit illnesses when they bite.

Snap traps are not regarded as human, and a rapid clean-up process is also required. Otherwise, a host of other pests may be attracted by the dead chipmunk in your yard. You are also susceptible to infection by cleaning up after and around the chipmunk carcass.

BASIC TIPS FOR TRAPPING

– Choose a small trap with a small wire mesh (about 10 to 20 inches long), so the chipmunk can’t escape.

– Place the trap in renowned chipmunk regions, including traffic lanes and near burrows (if you can locate them). Secret locations are better than fields that are exposed.

– Bait the trap so chipmunks won’t be able to get it out of the trap. It often operates well to apply peanut butter straight to the trigger plate of the trap.

– Frequently check the trap and move the animal as quickly as it is caught. Release at least five miles from your home or as indicated by local law in appropriate habitat.

The above three ways are the primary ways of getting rid of chipmunks. Some other prevention and treatments are:

CONSTRUCT A FENCE

First of all, excluding chipmunks from your yard is the best way to avoid an issue. You can generate a perimeter around individual crops, your garden, or your whole estate by using hardware cloth or wire mesh.

An easy privacy fence around your yard is unlikely to maintain out chipmunks as they are generally not very deeply dug into the floor and often have cracks and spaces that can pass through chipmunks. Your fence should be at least eight inches deep to prevent them from burrowing underneath.

SEAL YOUR HOME

Chipmunks don’t want to come inside your home necessarily, but their tiny size makes it easy for them to move inside. For everyone, this is lose-lose situation as they can cause a mess without even finding the sort of food they need to survive.

Take the initiative to seal your home to keep them out correctly. Seal them with rubber or plastic if you have cracks or spaces between your windows and doors. Also, tiny holes in your side are hazardous because a chipmunk can fit in a room as small as two inches wide.

To cover any cracks or holes you see on the outside of your house, use caulk, expandable building foam or concrete.

Like winds, chimneys, and tubes, chipmunks can also fit into natural openings. Especially if you already notice chipmunks in your yard, cover these openings with some sort of mesh or other breathable materials so that chipmunks can be kept out while preserving their objective.

USE YOUR PETS

For cats and dogs to chase after and catch for fun, chipmunks are a perfect size, so letting your pet out could be an easy way to control the chipmunk population. Even if your animals are not interested in hunting, the chipmunks might be scared off by their very presence.

Cats were known to show their catch, both alive and dead, to their owners. This might be an even worse nightmare if they end up getting inside the chipmunks.

KEEP YOUR BACKYARD CLEAN

The first step to discourage chipmunks from burrowing in your yard is to eliminate as many possibilities as possible for feeding and nesting. This is a significant step you can take towards preventive approaches, but if you are already dealing with a chipmunk issue, it should also be your first step towards remediation.

As chipmunks feed on fruits and vegetables, pick up as they mature your fruit trees and bushes.

Quickly rake any fruits or vegetables that fall to the floor before they can be sought out by chipmunks.

Use bird feeders that are not simple to spill and are not as simple to get into for squirrels and chipmunks.

Chipmunks enjoy burrowing in regions covered by predators such as near shrubs, trees, brush piles, tall grasses, or piles of leaves and logs. Monitor your yard frequently and maintain it as tidy, open and tidy as possible to decrease chipmunk’s coverage.

SPICY SPRAY

The symptoms frequently experienced by individuals when eating spicy foods (watering eyes, mouth pain, and coughing) are comparable to what tiny animal experiences when placed in direct contact with them. Spicy peppers such as cayenne pepper and chili pepper are therefore efficient as well as non-toxic to crops and vegetation. Add crushed peppers or hot sauce to a spray bottle, and fill with water to generate your repellent.

MOTHBALLS

Just as mothballs repel moths, they will also repel chipmunks for some time with their odor and materials. This is a nice way to use if you try to maintain chipmunks out of your house as you can put the mothballs in a protective perimeter and push the chipmunks away from your property.

PREDATORS

Many birds feed on chipmunks and for a fast snack, they can quickly scoop off the floor. By bringing more of their prey near your estate and enabling nature to take its course, you can encourage natural removal of chipmunks. Especially owls are some of the finest chipmunk’s hunters and other tiny animals such as rodents. Create an owl box as an easy-to-use nesting place to encourage them on your estate.

Using plywood, nail together a box with 38″x18″x12 “measurements. Cut a six-inch broad entrance hole and add a few tiny drain holes to the bottom. Place the box high in a tree or on a beam of some kind.

Well, finding a burrow implies you have discovered a tunnel system that can stretch more than 30 feet. A sizable hidden network can be supported by your garden, lawn, or estate. Keep two habits in mind when repeated tourists are chipmunks.

Never touch an animal that has been wounded or ill. A chipmunk that is injured or scared can bite and spread disease through its saliva.
If a portion of your property is used for gardening, you might need to look for exclusion measures to safeguard your crops, flowers, and vegetables while maintaining chipmunks in the bay.

Moreover,
• Never feed in the wild rodents.
• Never touch rodents that are wounded or dead.
• Do not camp or rest close to the burrows of animals.

CALL A PROFESSIONAL

If none of these methods works for you, then you need to call the professional chipmunks’ control to take care of it and help eliminate them from your location.

These are the ways of getting rid of chipmunks. Hopefully, you found this article helpful, so do share your feedback. Also, do not forget to share this piece of the information which might be struggling with getting rid of chipmunks.

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Clean Eating Meal Plan

‘Clean eating’ term is getting common around the world and especially among those who belong to the community of health. This diet follows the pattern of fresh and healthy food. Your metabolic system will be on track if five small meals a day include fruits and vegetable in your recipes. The healthy eating plan provides your body with the nutrients that you need every day. There are many advantages of the clean eating meal plan, one of them is that it also decreases your risk of heart disease which is getting common around the world. With a clean eating meal plan, exercise also plays a significant role. This routine of a clean eating meal plan with exercise can reduce death rates related to heart disease by fifty percent.

WHY GO FOR A CLEAN EATING PLAN?

The clean eating meal plan will help you to lose weight and will make your life better in many ways. Clean eating meal plan increases the quality of food. You must focus upon the quality of food rather than focusing upon calories, carbs or decreasing your fat intake. Our body will work efficiently if our meal consists of whole grains, fruits, vegetables, whole grains, and lean meats. These ingredients are healthy and are the best option when you are looking for a low-calorie diet plan.

SIMPLE WAYS TO START CLEAN MEAL PLAN TODAY

• Say yes to vegetables and fruits

Fruits and vegetables contain a large quantity of fiber, vitamins, minerals and plant compounds that protects from inflammation and fights it. They are an important part of the pyramid of clean foods. It protects our cells from getting damaged. Fruits and vegetable intake will reduce the chances of getting cancer or heart disease. Fresh fruits and vegetables are on the top list on the ways to start a clean meal diet.

You can make salads of different ingredients which should include two different vegetables and must include at least one green vegetable. You can make various dishes with the addition of berries, orange, apple or any fruit. Best way to make your vegetable is chopping them and adding olive oil, it enriches its taste and makes it tastier and healthier food.

clean eating meal plan fruits and vegetable

• Keep an eye on labels

It is important to read labels when it comes to buying packaged foods which include nut, vegetables or fruits. Because packaged food may contain sugar, preservatives, and most importantly unhealthy fats so it is important to keep an eye on it. Many time nuts are being roasted in vegetable oil which is not as healthy as raw nuts would so choose raw nuts instead of these nuts.

• Refined Carbs are too bad for you

Those whole foods which contain a high percentage of carbs are incredibly healthy for your body but if we talk about refined carbs or simple ones lacks many necessary nutrients and fiber. Refined carbs can increase the risk of many diseases like obesity and heart disease. It is better to choose whole grains which will provide you with more nutrients which improve your digestion and reduces inflammation. People who have included whole grain in their diet are less likely to have fat belly because it is good for your gut health. Keep that in mind that you should not go for white bread and other types of refined carbs in your clean eating meal plan.

• Vegetable Oil and Margarine Should be avoided

Vegetable oil and margarine do not fall in the category of clean meal diet. It is not a good choice for your clean meal diet because it increases the risk of weight gain and heart disease by increasing the inflammation. If you are finding difficulty in avoiding vegetable oil and margarine then you can use olive oil as a replacement and is healthier too. The clean eating diet plan must include a small amount of fat. This fat includes fish, nuts, and avocado.

• Honey and Maple Syrup for Beginners

You must avoid added sugar in your clean meal plan because they are high in fructose. Sugar and high-fructose corn syrup are bad for your healthy life because it can cause diabetes, obesity, fatty liver and cancer. You should also avoid concentrated sugar and all its types too if you are diabetic or suffer from metabolic syndrome. You can use natural sugar like honey and maple syrup for adding sweetness to your food when you are clean eating. But it is best to avoid natural sugar too and go with the natural sweetness of fruits and different flavors of nuts.

• Water is the Best Beverage

Beverages consist of a high percentage of sugar, artificial sweeteners which can lead to diabetes, obesity and is not a good choice for a clean meal lifestyle. Water is the best choice when it comes to the beverages because it is the cleanest and the purest one. Water plays an essential role in making you healthy and helps you with weight loss. You can also go for coffee without sugar and tea but avoid it if your body is sensitive towards caffeine.

• Avoid Alcohol for Healthy Lifestyle

Alcohol is made from yeast which is added to grains, fruits, or vegetables and rest is the fermentation process. Many types of health problems like liver disease, digestive disorders, belly fat, etc are occurred due to alcohol. Moreover, inflammation occurs too due to alcohol. If you are taking steps towards clean eating plan then you should avoid alcohol too.

• Vegetable as a Substitute

There are many clean healthy ways to cook food at home. There are recipes through which you can replace refined grains. For instance, you can chop cauliflower which will mimic rice and will give you more benefit then rice. Mashed potatoes with little pepper and salt are also tasty and healthy. Spaghetti squash as a substitute for pasta and is healthier than pasta.

• Cooking Meal at Home

People nowadays prefer to buy fast food as it is the quickest and unhealthy way. Fast food is the leading cause of obesity and other health issues. Preparing fresh food at home is a lot more simple than you think. If you are cooking food at home you will know about what’s going in your body and it should be healthy.

FOODS THAT FALL IN THE CATEGORY OF CLEAN EATING MEAT PLAN

Eating clean is much better and easier when you have fresh food at home. When we talk about the food which falls in the category of the clean eating meal plan. Fruits and vegetable are at the top of the.is list. Below we will also mention some of the recipes which will make this plan healthier and tastier.

• Fruits: Pineapple Green Smoothie

The fruit is always the best option when it comes to clean eating foods but make sure that you buy fruits of good quality, if you are buying canned fruits then read its label for added sugar and preservatives. Fruits consist of sugar but we can’t ignore that it contains vitamin, minerals, and fiber which provides our body with beneficial nutrients.
Fruit juice fulfills your body need of nutrition but makes sure that juice is 100% fruit do not add sugar because fruits are naturally sweet so enjoy its little sweetness instead of adding preservatives. Always choose clean fruits and they should be fresh. If you are buying canned fruit then look out for sugar in it.

Recipe

Its recipe is quite simple. All you need are ripe bananas, spinach, creamy yogurt, and pineapple smoothie. Add chia seeds and blend it. Your healthy smoothie is ready to boost your body with nutrition. Do not add sugar in it then this will not be a clean drink. Keep it natural.

• Whole grains: Quinoa Avocado Salad

Whole grains are quite healthy carbs which fulfill our daily need for fiber and nutrition. Whole grains include brown rice, barley, oats, farro, millet, etc. They are a good choice for a clean mealtime plan because they are unprocessed. If you want to eat pasta then make it at home by buying whole-wheat kind of pasta, popcorn or pizza dough. That food will be tastier and will provide you with nutrition.

Recipe

Quinoa is enriched with proteins and will be mixed with avocado with a grain salad. This dish will be full of nutrients and will be healthy and tasty to eat. This can be part of your dinner. This dish is easy to make.

• Dairy Products: Raspberry Smoothie

When we think about healthy dairy products the first thing that comes to our mind is yogurt but make sure that yogurt should be regular or Greek. It is better to avoid fruit-flavored yogurt because they contain a large amount of sugar which can destroy our clean meal plan as it can increase your weight. You can use milk and cheese in your meal plan and can make healthy dishes from it. Avoid added sugar in these products and stay close to the natural product. Also, look for dairy products with low fat and they should be plain. The clean dairy product includes plain yogurt with no preservatives, plain milk, and cheese with no added sugar.

Recipe

For this, you will need 1 cup of raspberries, 1 cup of milk, ½ cup of Greek yogurt, ½ chopped cucumber and 1 cup of crushed ice. Blend it for 2 minutes and it is ready to be served. This recipe is best to boost your morning routine and refreshes your mind. It is best if you drink it after a workout.

• Vegetables: Green Shakshuka

Vegetables like fruits are an important part of a clean eating diet plan because they are enriched with vitamins, proteins, minerals, and fiber. Vegetables are good for our metabolic system. You can also buy canned or frozen vegetables but read the labels and canned vegetable must not contain the sauces. There are so many ways through which you can make your vegetable taste good. Try those recipes which contain a full serving of vegetables.

Recipe

It consists of poached egg in tomato sauce. It is a healthy choice for breakfast. This recipe also includes spinach herbs and tomatillos. It’s easy to make and is perfect for a clean meal plan.

• Protein: Pork Chops with Creamy Mushroom sauce

Meat is a great source of protein. It also consists of iron and vitamin B12. If you have are a beginner and don’t know much about clean eating then here is a tip to avoid processed food and go for bologna, salami, and pepperoni. Make sure to buy good quality of meat with no artificial color or preservatives.

Recipe

Ingredients you need are boneless pork chops or with bones, mushroom sauce and served with potatoes. This is the best choice for dinner and can be made easily at home and it requires no marinating.

• Desserts: Apple donuts

If you are on the path of clean diet plan then you may think that no desserts fall in this category but they do. There are hundreds of recipes for low-fat dessert which contains little or no sugar at all. Avoid sugar and refined flour when cooking dessert at home. You can use fruits or honey in your recipe as a natural sweetener.

Recipe

Three ingredients are required to make this dessert. Ingredients you need are apple slices, nut butter and coconut shredded over it. This recipe does not require any sugar at all and is tasty to eat. This can be eaten as a snack.

• Drinks

When you are looking for drinks on a clean meal plan then look out for added sugar. Fizzy drinks consist of a high percentage of added sugar and preservatives which can be the cause of weight gain. Tea, coffee, and water are the best choices for drinks. Tea and coffee should be without sugar. You can make fruit juice at home without adding sugar in it or can have green-tea which is the best choice for those who have a tough workout routine.
Above mentioned foods and recipes are healthy to eat and are an important part of a clean and healthy meal plan. These recipes are easy to make and won’t consume that much time.

CLEAN EATING MEAL PLAN; A LIFE SAVIOR

Clean eating meal plan is not only for losing weight but it is a step towards a healthy lifestyle, It improves your health and protects you from obesity and many heart diseases. Below are the reasons why you should start a clean eating meal plan today.

• Helps in Weight Loss

A clean meal plan helps you to lose weight and keeps your body healthy. Losing weight has itself so many advantages. It reduces the risk of chronic conditions because an overweight person has a higher risk of developing such conditions like heart disease, diabetes, cancer and also leads to breathing problems. Vegetables, whole grain and fruits decrease the percentage of calories which helps in losing weight. Moreover, fiber which is present in vegetables which regulate the hunger in our body so the person intake of food is in right quantity because fiber makes people feel that they are not hungry and they feel fuller.

• Shield against heart diseases

Heart diseases are possible to be prevented by the intake of healthy food and positive changes in daily routine which includes exercise. It reduces the chances of suffering from heart diseases by 80%. For instance almonds, peanuts, hazelnuts, green vegetables, and sunflower seed has a high concentration of vitamin E which prevents the formation of blood clot; blood clot can lead to heart attacks in the future.

Coronary heart disease can occur due to trans-fat. People should avoid food which contains trans- fats because they increase the risk of stroke and heart attack. If a person reduces or eliminates its intake from the diet plan then it reduces the level of low-density lipoprotein cholesterol in the body because this cholesterol can lead to the formation of plaque within the arteries which will be the cause behind a heart attack. Avoid such foods and start healthy eating today.

• Strong bones for good life

Osteoporosis and osteoarthritis weaken the bones. To prevent this condition intake of calcium and magnesium is necessary. This will make our bone and teeth strong. Intake of calcium supplements is also a good option to prevent this condition. Foods like dairy products, cabbage, broccoli, cauliflower, fish, tofu and legumes contain calcium in it. So intake of these foods will fulfill the daily need for calcium in our body. Make these clean food a vital part of your meal. Moreover, green vegetables and whole grains are enriched with magnesium which is also essential for our body. Green vegetables can be part of your salad during dinner.

• Dementia and healthful diet

A healthy diet plays a vital role in improving our memory and we feel active and energetic all day long. A healthy diet helps our body to prevent conditions like dementia in which a person suffers from memory loss. Vitamin D, C, and E, omega-3 fatty acids, fish, flavonoids and polyphenols.

• Good gut health

There are bacteria found in the colon which plays a vital role in digestion. These bacteria play a vital role in producing vitamin K and B which is beneficial for the colon. These bacteria fight harmful bacteria and viruses. To improve gut health one needs to avoid food with a high concentration of sugar. Instead choose a diet like vegetables, fruits and whole-grain which provides our body with prebiotics and probiotics which are good for bacteria in the colon to produce vitamin K and B. Foods that are rich in probiotics are yogurt, kimchi, and miso. Also, fiber is enriched with prebiotic which are present in vegetables.

• Improved mental health

The healthy diet plan has a great impact on our mental health and is best for those who suffer from depression and anxiety. Other than medicines to treat depression clean meal is also important with an exercise routine. Glycemic is one of the causes behind these mental problems which also includes mood swings. Avoid soft drinks, cakes, and biscuits because they have a high amount of glycemic. Vegetables, fruits, and whole-grain have a low amount of glycemic which is good for mental health. It can improve our mood and helps people to live a healthy life. With healthy diet plan also visit your doctor for better advice.

• Treats diabetes

Diabetes is getting common around the world. The reason behind this is not many people go for the intake of clean and healthy food. To avoid diabetes one should use vegetables and fruits in their diet. Diabetes is prevented by using natural foods. These foods help a person to lose weight, controls the cholesterol level and blood pressure at a suitable targeted range, and prevent diabetes. People who suffer from diabetes should avoid that food which contains added sugar and salt.

• Prevents Cancer

Healthy and clean diet prevents conditions like cancer because a person who intakes healthy diet will not suffer from obesity which increases the risk of cancer. Diet plan which contains fruits, vegetable, and whole grains acts as a shield against cancer and decreases the risk of developing it. Since fruits are good for gut they reduce the risk of cancer gastrointestinal tract. The diet which contains fruits and vegetables reduces the risk of colorectal cancer. A diet which contains fiber, it reduces liver cancer. We can’t deny the importance of clean eating food in our lives.

Moreover, there is the presence of phytochemicals in legumes, nuts, vegetables, and fruits which are important for our body. Because they act as antioxidants which is useful to protect cells from getting damaged. Those damaged cells in the future can lead to cancer.

The clean eating meal plan is important for our health. It is beneficial to choose water over soft drinks for good gut health. You can make healthy recipes with the help of fruits, vegetables, and whole-grain which will be tastier and better for your health. With clean eating, exercise is also necessary for an active life. Start your day with fresh fruit juice with no added sugar and for snacks, the salad will be best for one’s health. Eliminate preservatives and added sugar and salt from your diet plan. A healthy diet is a shield against cancer, diabetes, and depression. So start your clean meal plan today for a healthy lifestyle.

GESTATIONAL DIABETES DIET PLAN

Today, we will learn what is gestational diabetes? What are the causes and symptoms? How we can treat gestational diabetes? And the gestational diabetes diet plan.

“Gestational diabetes is high blood sugar that develops during pregnancy and usually disappears after giving birth. It can occur at any stage of pregnancy, but is more common in the second half.”

(National Health Service UK, 5th August 2016)

According to the National Institute of Child Health and Human Development, gestational diabetes affects 5 percent of all pregnancies, which means that there are about 200,000 cases of gestational diabetes in the US each year.

CAUSE OF GESTATIONAL DIABETES

During the time of pregnancy, how the body reacts and utilizes insulin changes. Naturally, our body starts to withstand the effect of insulin to provide the baby with more glucose. However, this process does fail in the case of some women. Sometimes, the body fails to respond to insulin or the other time, the body does not succeed in making the required amount of insulin for the body. Whichever the case, it results in excess of sugar level in the blood which becomes the cause of gestational diabetes.

SYMPTOMS OF GESTATIONAL DIABETES

Most of the women don’t have or experience any symptoms but some women might have unusual thirst, frequent urination in large amounts, fatigue, and sugar in the urine. Gestational diabetes can be diagnosed by urine tests in which the sugar in the urine is checked. Moreover, glucose screening test is also conducted by doctors around the twenty-eighth week of pregnancy where the patient drinks a sugary liquid and blood is drawn out an hour later. If there is an increase in sugar level, then glucose tolerant test will be conducted to diagnose gestational diabetes.

WHO IS AT THE RISK OF GESTATIONAL DIABETES?

Researchers have provided that a woman may be at higher risk if:-

1. She is overweight and has a BMI (Body Mass Index) of 30 or over 30 which affects the ability of insulin to keep sugar level balanced

2. She has a higher level of abdominal or tummy fat in the earlier stages of pregnancy

3. Doctors have noticed that women over 35 have greater risks of being diagnosed with gestational diabetes

4. She had Gestational Diabetes at the time of previous pregnancies; the patient is at higher risk that she may develop gestational diabetes again this time

5. She has a family history and diabetes run in the family. Moreover, statistics prove that African-American, Native American, Asian and Hispanic women are more likely to have gestational diabetes

6. She has a slightly elevated sugar level before pregnancy

7. Some researchers suggest if the woman is inactive or has been put on a bed rest, that very woman is at higher risk of gestational diabetes as they can gain additional weight during pregnancy due to lack of activeness and activity.

WHY IS GESTATIONAL DIABETES A PROBLEM?

Gestational Diabetes can have adverse effects on the baby as well as the mother. These conditions do not occur every single time but it may develop in case of gestational diabetes.

For the baby, it can result in high birth weight of the baby (which is known as Macrosomia) which can result in a more complicated and difficult delivery. Large bodied babies can be injured in case of natural delivery via vagina as their shoulders can be stuck resulting in shoulder dystocia. It may also cause early pregnancy or force the surgeon to opt for C-section at the time of delivery. Moreover, the baby may have unstable blood sugar (known as Hypoglycemia) and breastfeeding has to be started right away in order to provide the baby with glucose. If feeding is not possible, a thin plastic tube will be used to provide the baby will required glucose. Additionally, it may cause difficulty in Respiratory Distress Syndrome (RDS) in which the baby will have difficulty in breathing and will require oxygen right away. Jaundice can also be developed in the baby in which skin of his or her body will turn yellowish and white parts may change its color slightly. If jaundice is not cured, it can pose risk to the baby. Moreover, the magnesium and calcium level in the body of the baby can drop significantly upon delivery, resulting in a sudden involuntary muscular contraction (spasms) especially in hands and feet so the baby will require calcium and magnesium supplements.

Most of the times, diabetes does disappear after pregnancy, but the mother can still have it after delivery. Likewise, the chance of diabetes later in life, increases in case of mother as well as the baby.

HOW CAN GESTATIONAL DIABETES BE TREATED?

It is easy to treat gestational diabetes if it is found in earlier stage of pregnancy. Treatment for gestational diabetes includes

• Insulin injections

• Frequent monitoring of blood sugar

• Daily tests of blood glucose

• Physical activity/exercises

• A healthy diet and special meal plans

KNOWING & CONTROLLING SUGAR LEVEL

The patient must know and keep a check on two elements; She should know her sugar level( that is the to keep a frequent test on the level of glucose in the blood) and secondly how to keep the sugar level under control by eating a healthy diet, by the means of exercise or physical activity or through insulin, if required.

The sugar levels change every day and depend upon what kind of food you are consuming, in how much quantities and when are you eating the food. If you can keep a proper check on glucose levels and its changes during the day, it can help you and your nutritionist in devising and adjusting your diet plan and your overall treatment. Frequent checks during the day at will help choose what kind of meal is best for you, at which time of the day you need to eat and how much food is required by your body at a particular time. As the due date gets closer, the insulin resistance in the body increases gradually and then it may require your body to take insulin shots if glucose level is not under control.

Your health care provider can check the glucose level for you or even you can do it in a simple way at home. The glucose level can be checked in simple steps by squeezing out blood from any of your fingers using a small needle (called lancet) and then placing the blood on the specified place in the glucose meter. The meter will then provide your sugar level, in numbers, within a few minutes depending upon the type of meter. You need to test your sugar level four times a day or as prescribed by your health care provider. Four times might include early morning before you eat anything, 1 or 2 hours after breakfast, lunch, and dinner. You can also check the glucose level before going to bed at night which is called nocturnal glucose level.

Even though the glucose level fluctuates during the day, there is healthy range provided for each level and you should try to keep the glucose level within the range or otherwise you need to adjust your diet plan and overall treatment. For instance, in the early morning, fasting glucose level should ideally not be higher than 95 mg. Similarly, after an hour of eating, the sugar level should not rise above 120 mg.

GESTATIONAL DIABETES DIET PLAN

Eating well is beneficial and essential during pregnancy but the importance of opting for the right food and proper meal plan increases even more in the case of gestational diabetes. Sticking to a proper diet plan and regular exercise reduces the need for medication and also lessens the chance that you or your baby have complications during pregnancy, after delivery or in the future.

ROLE OF A PROPER DIET PLAN

Generally, a healthy and proper diet should include the perfect balance between all the food groups, thus it should be able to provide nutrients, minerals, and vitamins to the body during pregnancy. However, those women who have gestational diabetes tend to have special needs. The function of the ideal diet plan is to ensure two things that the blood sugar level stays in its level while the body gains weight accordingly as well. Therefore, it is important to consult a dietician, nutritionist or your health care provider for a proper diet plan.

BASICS OF A DIET PLAN

– According to the American Diabetes Association, women with gestational diabetes should have three meals (which are small to medium) and two to four snacks in the day. Small and frequent meals will ensure weight gain and control sugar levels

– Fiber and protein-rich food like salad, fruits and nuts should be preferred in your meal as mid-morning or mid-evening snacks

– Stick to exact same timings for the meal every day

– Do not tend to skip any meal or you will become more hungry for the next meal

– Limit or avoid processed food

– Avoid food that is high in sugar

– Vegetables and fruits should be included in every meal

– Proteins should be consumed with every meal

– Food portion should be controlled to avoid overeating

– Add nighttime snack like a piece of fruit or crackers in the plan

– We should keep in mind that every individual is different, so what works for an individual may not work for you. It is noticed that some meal which is recommended, might not work for you in keeping your glucose level in control so it is important to consult your nutritionist and sit together to devise a plan that works for you.

FOOD PORTION CONTROL

Even if healthy foods are consumed, eating too much can cause an increase in high glucose levels and cause a spike in blood sugar level, therefore it is necessary that a proper watch is kept on food portions consumed during the day. Using smaller plates can help in controlling food portion. Portion sizes have the biggest impact on glucose levels It is important that the same amount of carbohydrates are consumed in each meal. Food labels contain important information that can help you to manage the diet plan efficiently. You can also follow websites like My Plate Planner to create a healthy plan that keeps your glucose level in the range. My Plate “is the current nutrition guide published by the USDA Center for Nutrition Policy and Promotion, a food circle depicting a place setting with a plate and glass divided into five food groups.”

FOOD GROUPS – GESTATIONAL DIABETES DIET PLAN

Let’s take a look at the food groups and whether they should use or avoided and in how much quantities.

CARBOHYDRATES

Carbohydrates are the nutrients that are found in fruits, grain, milk products, and vegetables. Carbohydrates are important for the body during pregnancy and is the main source of energy for the body as the body uses carbohydrates to make sugars, like glucose. The consumption of carbohydrates works proportionately with the blood sugar level like a small intake of carbohydrate results in a small increase and likewise, a large intake of carbohydrates at a single meal can result in a large increase in the sugar level. Thus, it is important that the diet plan includes the intake of carbohydrates to such an extent that the requirement of glucose in the body is met and the sugar level is also kept in control.
The balance of carbohydrates will include that excess consumption at one meal should be avoided. Carbohydrates that are rich in fiber should be used and carbohydrates should be combined with protein or healthy fats in the meal. Moreover, the carbohydrate intake should be spread evenly over the day.

Example of healthy carbohydrates includes starches (whole grain bread, brown rice), beans, starchy vegetables, fruits, low-fat dairy products. Milk and yogurt provide carbohydrates plus also providing proteins and calcium alongside. Low-fat dairy can be used to manage the weight during pregnancy. Likewise, soy milk can be used by people who are either vegetarians or lactose intolerant. Similarly, almond milk or flax milk can control carbohydrate intake as they are not a source of carbohydrates but can be used as good alternatives.

Carbohydrate Counting

For the meal plan, it is important that the number of grams carbohydrate that is consumed in every meal and every snack is counted so that it does not go out of the range that is prescribed either by your health care provider or nutritionist You should have the count for each meal or snack as well as the total consumption during the day. A slight change in the meal plan can result in the count of grams of carbohydrates, therefore it is necessary to stay in the prescribed range

PROTEINS

Protein is an important part of a healthy diet. Most of the protein intake does not have carbohydrates and therefore they don’t result in an increase in the sugar levels but some vegetarian intakes of proteins like beans and legumes can contain carbohydrates. Two to three servings of protein are required by women with gestational diabetes.

FATS

These are responsible for providing fatty acids and vitamins. Fats are not responsible for raising blood sugar level because they don’t have carbohydrates, but they have a concentrated amount of calories. That is why fat intake should be limited to manage weight gain. It is necessary that such a diet is opted for which is low in saturated fat, trans-fat and cholesterol while is moderate in total fat. It is more appropriate to use vegetable oil than solid fat like the ones found in meat or daily products. Some foods in this group include butter, mayonnaise, and salad dressing.

FIBER

Fiber is that component of plant foods that cannot be digested by the body It includes skins, seeds and, bran. Fiber is important in controlling the glucose level as it slows down the digestion process and the absorption of nutrients. Foods like fruits, vegetables, beans and, peas are a good source of dietary fiber. Some sources of fiber like whole-grain products also help in preventing constipation.

VEGETABLES

Vegetables are a good source of carbohydrates, vitamins, fiber and, minerals. They have a small amount of fats unless they are cooked in high-fat ingredients like salad dressing, butter or cream, etc.

FRUITS

They are also providers of vitamins, fibers, minerals and, carbohydrates. Fresh fruits, fruits canned in their own juice or frozen fruits can all be consumed during gestational pregnancy.

WHOLE GRAIN PRODUCTS

Products like bread, rice, starchy vegetables cereal, pasta, crackers, and, pretzels are high in nutrients, vitamins, fibers, carbohydrates and minerals. High fat or fried starchy vegetables and grain products should not be consumed. Fat-free or low-fat sauces and toppings can be used occasionally.

DAIRY PRODUCTS

Products like milk, cheese, and yogurt should strictly be restricted and only fat-free or extremely low-fat ones (less than 1%) should be used.

MEAT, POULTRY, FISH, BEANS, AND NUTS

These food provide the body with minerals, vitamins and, protein. Extra fat and skin should be cut off from meat and meat should be cooked, grilled, broiled or roasted without any addition of fat or cholesterol.

FREE FOODS

Free foods are the ones that have an intake of less than 20 calories in them. They can be consumed without adjusting them into the diet plan. These include raw vegetables, condiments (like ketchup, fat-free cream, and salsa) and seasonings. Water is also considered as free food and it is advised you should drink a lot of water during pregnancy.

ALCOHOL

Alcohol is not a safe option to consume during pregnancy at all, so risk increases in cases of those women who have gestational diabetes as consumption of alcohol during the first three months of pregnancy can lead to miscarriage and other complications. Moreover, it can also result in hypoglycemia (drop in glucose level below 4 mmol/L) if gestational pregnancy is dealt with insulin

WATER

Water will not only help you keep hydrated but it will also help balance the blood sugar level by helping to flush sugar out of your body system. Therefore it is important to have a glass of water with each meal and another between each meal, therefore consuming three to four liters of water in the day while also exercising and participating in physical activity.

SAMPLE DIET PLAN

A sample diet plan, provided by Yale Health, is as follows
Breakfast (2 carbs=30g)

• 1 slice whole-wheat toast (1 carb)

• 1 egg

• 1 cup fat-free milk (1 carb)
Snack (1 carb=15g)

• 4-6 whole what crackers (1 carb)

• 1 ounce cheddar cheese
Lunch (3 carbs=45g)

• 2 slices whole wheat bread (2 carbs)

• 3 ounces turkey

• Lettuce and tomato

• 1 cup raw veggies

• 1 cup berries (1 carb)

• 1 cup fat-free milk (1 carb)
Snack (2 carbs=15-30g)

• 2 tablespoons peanut butter

• 1 small apple (1 carb)

• 3 cups popcorn (1 carb)

Dinner (3 carbs=45g)

• 4 ounces skinless chicken breast

• 1 medium baked potato (2 carbs)

• 2 tablespoons reduced-fat sour cream

• 1 cup broccoli salad

• 1-2 tablespoons salad dressing

• 1 cup fat-free milk (1 carb)

Snack _1-2 carbs-15-30g)

• 1/2 banana (1 carb)

• 2 tablespoons nuts

• 1/2 cup plain nonfat Greek yogurt (1/2 carb)

AFTER PREGNANCY

Research shows that those women who have gestational diabetes during pregnancy tend to have about 3 to 7 percent chance of developing type 2 Diabetes within 5 to 10 years. That is why it is important to remain healthy after pregnancy as well. Make sure to make a visit to your doctor after six weeks and then each year. Moreover, you should also contact your nutritionist to develop a diet plan that keeps your glucose level under control. You should also try to avoid sugars and refined carbohydrates that can spike your blood sugar level and increase risks of diabetes. You should continue your exercise and keep yourself fit. Moreover, try to breastfeed the baby for as long time as possible because breastfeeding women have a low level of glucose to circulate in their bodies.

Similarly, the baby should be tested for hypoglycemia, even when there are no symptoms of it. Make sure that the child consumes a nutritious diet, maybe the one that you were consuming during your pregnancy days. Make sure he keeps his body weight under control and his BMI is checked regularly. Moreover, the child gets exercise as much as possible and participates in physical exercises and sports

Vitamin F Deficiency, Sources, Symptoms

We covered vitamin C and Vitamin D3 earlier, let’s have a look at Vitamin F & Vitamin F deficiency symptoms. Vitamins are an organic molecule; it is a very vital micro-nutrient that is required by organisms in small quantity. It is essential for the proper functionality of metabolism.

Vital nutrients are unable to get synthesized in the body, either manufactured in insufficient amount. In this regard, these nutrients should get in the shape through diet.

WHAT IS VITAMIN F?

Vitamin F does not have an accurate definition in contrast to other vitamins. Regarding this, it gets much better classified as fat. Fats are very significant for proper biological functioning in the body. Fats are unable to get synthesized in our body.

It is an illusionary vitamin; vitamin F is known as essential fatty acids (EFA’S). It is referring to fatty acids of Omega-3 and omega-6.

WHAT IS THE COMPOSITION OF VITAMIN F?

The composition of vitamin F is two vital fatty acids known as Linoleic Acid and Alpha-Linoleic acid. Sometimes it is also composed of three kinds of fatty acid, which is arachidonic acid.

The term vital fatty acids are indicating that fatty acids needed for proper functioning of organs; it will not act as fats which work as fuel in the body. Do not confuse essential fatty acids with essential oils, and they are both different things. Essential oils are imperative due to being concentrated essence.

Why Is This Vitamin Essential For Body?

Proper biological functioning in the body is only possible if the body gets an adequate amount of omega-3 and omega-6 fatty acids. These both omegas are moderated by mutual integration in the body and result in proper functioning. Vitamin F is essential for the body. It is responsible for several functions in the organism. Take a brief look below, mentioning some of the significant tasks of vitamin F performed in an organism.

  • It is vital for decreasing the level of blood cholesterol in the body.
  • It can reduce the risk of heart diseases.
  • It is beneficial for the skin. It gives a youthful appearance to the surface.
  • It makes the hair shiny and healthy.
  • It is essential for healthy nerves and mucous membrane.
  • It motivates the growth of beneficial bacteria in intestines.
  • It is significant for the coagulation of blood.
  • It can also help in lowering body weight.
  • It is supportive of the circulatory system, nervous system, and cardiovascular health.
  • It is crucial for the proper functioning of the immune system.
  • It is beneficial for the function of bones, especially joints. It makes all the bone movements easier.
  • It is supportive of the glandular activity, particularly the adrenal glands and thyroid.
  • It is very vital for proper and adequate operation of the reproductive system.
  • It is very influential for the manufacture of sex and adrenal hormones.

Excluding all the calories intake, the average adult should intake 1 – 2% of vitamin F regularly in their diet. Lots of different reports ensured that the deficiency of vitamin F could cause lots of various problems in an organism.

WORKING OF VITAMIN F

Vitamin F or essential fatty acids are significant for customary functioning and growth of sustainin body cells. They are necessary for the synthesizing of tissue lipids, and the death and life of heart cells. These of Vitamin F features make it essential for healthy skin and hair. For the care of the skin, linolein acid gives healing, anti-inflammatory, and moisturizing support. It can also battle with acne to provide you with soft skin. It will keep your skin elegant and youthful. Vitamin F is too good to facilitate the absorption of additional active ingredients like anti-oxidants. It is due to its skill to permeate the barrier of the skin.

Deficiency usually gets occurred of omega-3 in contrast with omega-6. Naturally, it is due to the abundant amount of omega0-6 our diet. Other than this, the deficiency of this vitamin can cause several issues like dry hairs and skin, hair loss; wound healing will take much time; the generation of the cell will also get decreased.

WHAT ARE THE SOURCES OF VITAMIN F?

There is an excellent variety of food rich in vitamin F. Linoleic or omega-6 can get obtained by various oils like oil of safflower, oil of grape-seed, oil of poppy-seed, oil of sunflower, and hemp oil. You can also get it from cocoa butter, almonds, and egg yolks.

Seeds oil, some beans, chia, fish and hemp seeds are all the rich sources of alpha-linolenic acid.

For aesthetics, you can get linoleic acid in skin nourishing and building formulae. Vitamin F is a quite perfect thing for post care of some corrective cure like peels; they are known to give the anti-inflammatory features, which let the wound recover rapidly, it also helps in minimizing the scars and relieving the pain.

Linoleic acid should get considered as cure room staple because of its potential healing and recovering features. It is not only valuable for escalating the healing for post-corrective cures, but it is worthwhile for the treatmeny of  burns, sores cold, and such other little issues. You should set firmly in mind that vitamin F acts as a building block of healthy cells, and makes it a much essential part of the healthy aging regimen.

DEFICIENCY OF VITAMIN F

Vitamin F cannot get synthesized in an organism naturally. In this regard, it is very crucial to take it as a must in our regular food. Its deficiency can cause some severe health issues. Some of the diseases caused by the lack of vitamin F/ Vitamin F deficiency is listed below;

  • The long term total parenteral nutrition, in this disease, the patient get suffered due to the inadequate amount of lipids.
  • Cystic fibrosis
  • Infants with low weight
  • Premature infants
  • Serious mal-nourishment
  • Fat malabsorption
  • Acrodermatitis enteropathica
  • Hepatorenal syndrome
  • Multisystem neuronal degradation
  • Crohn’s disease
  • Cirrhosis and alcoholism
  • Short bowel syndrome

Vitamin F Deficiency Symptoms

The deficiency of vitamin F leads to hair loss; this problem can get resolved it an adequate balance of vitamin F get restored. Its shortage can result in tearing of ducts to get dried and not function properly. If your eyes get severely dries increase the intake of vitamin F in your diet. Without a sufficient amount of vitamin F, the level of cholesterol will get enhanced in your body, and your blood will clot more often. The deficiency of vitamin F will affect your immune system. All your minor wounds will get heal in a much slower way. The number of colds, bouts of the flu and such other infections will get increased in your body.

vitamin f deficiency

CONCLUSION

Vitamin F is much necessary for the human body, especially for the skin. It acts as a skin conditioner. The matter of concern is that it does not get synthesized in the body naturally. You are required to intake it regularly for adequate functioning and operations of biological systems. There are lots of rich sources by which you can conveniently get a sufficient quantity of this nutrient.

Never confuse yourself with essential fats and essential fatty acids; these both are different terms and also function in different ways. It is very safe for daily consumption in the body. Its toxicity is yet not reported. It will not even get interacted with medicines to show any adverse results. But still, for the addition of anything to your diet, you should get assistance from the health care provider.

How is Internet Affecting Our Intelligence?

how is internet affecting our intelligence

Technology has unarguably created a huge impact on our lives. In the present day, many studies significantly showed internet affecting our intelligence as we use it on daily basis for various reasons in many ways. From receiving or passing information, to getting assistance in education and research field, from office work and banking to other needs like entertainment, traveling, keeping up with the happenings around the globe and current affairs; technology has shaped our lives in an entirely different spectrum and one of the biggest tools which has been used for playing the role is the internet.

It’s an undisputed fact and the one which has been established repeatedly that by improving the quality of it in the form of providing comfort and ease, however, the increasing dependency is silently taking a toll and it’s alarming. Overall, it’s believed that technology is making us smarter and wiser by providing us with newer things on daily basis, the increase in its need is harming us in a way that’s largely going unnoticed.

The internet Affecting our Brainpower

Internet has been one of the most significant creations of mankind. Internet affecting our brainpower is well accepted in today’s era and is no longer considered as an assumption. It does so by providing a sea of information just at a distance of a click and access to possibly everything one can ask for, internet has highly improved the life of an ordinary man. However, studies have shown that the increasing use of internet is also making a negative impact on our intelligence and overall our brain.

These days everything is evaluated in terms of the digital world. From templates for resumes to presentations and online libraries, from getting online consultations to benefiting from research related to health and wellness, from staying updated with the current affairs and politics to seeking what’s trending in lifestyle and fashion, from reading about the newer discoveries and inventions to investing in profitable projects and platforms – each and everything has been made easy for the common man in the comfort of his house. Although, there’s no denying that it has increased the success rate in the respective fields enormously, people have used the tools provided by the technological and digital world to make a significant progress in life, it’s also important to understand that the excessive use is crippling in disguise. It has not only increased one’s level of dependency upon these gadgets and the world of technology, it also alters one’s lifestyle to a sedentary mode and hence, the aftermath is seen in the form of health issues and slow cognitive activities. The ultimate fact that we can now access almost everything we need online should itself worry us. Since it’s an essential part of our day to day routine, it’s almost impossible for us to detect the underlying cause that has been created by the excessive usage of the internet. However, studies have shown that internet affects our intelligence has proven negative in most of the cases. It is explained as there’s an inverse relation between the use of technology and digital world and that of human’s brain and its competency. Everything in excess causes a negative impact and perhaps, that could be the biggest reason for the negative results seen in a human’s efficiency with respect to the usage of internet.

Article about how is internet affecting our intelligence

Is the fact “internet affects our mind” true?

Now the question arises, how exactly is internet affects our mind? There must be some concrete answering and reasoning to how there has been a negative outcome of the use of technology rather than seeing something positive and fruitful.

Well, the discussion is a long one and the one, that is subjective to debate. Many aspects come into consideration while equating the impact of today’s increasing demand of the use of the internet. It also considers an individual own perception and use of the internet and digital tools including one’s different demands and need of the lifestyle that he/she is living.

However, following are some of the ways where it is discussed as how the impact of internet upon a human’s intelligence has made a difference.

  1. Decreasing creativity and imagination:

The never-ending use of technology, especially when it comes to computers has significantly decreased one’s power of imagination and creativity and therefore consequently, a person’s brain power has been affected in a negative manner. When everything is being provided in the form of templates and pre-designed patterns, it decreases a person’s own power to think, imagine and create. For students, it’s difficult to keep originality in their work. Access to scholarly and research work is just a click way and it has hampered one’s ability to research and make. As a result, student preferably rely on copy pasting the content that’s already available and don’t put an effort in making and creating anything from their own imaginative and thinking abilities. Slowly, it’s turning the young brains into robots that feed on what is already provided ready made and harboring their own creative juices. Consequently, it has not only decreased human’s intelligence by reducing it to the already available content but also, the rate of plagiarism has alarmingly peeked. Nobody puts an effort to make their own original content but mainly relies on searching using Google and coping others work, simply stealing it.One’s intelligence and brain power is therefore constantly going down the hill because the easy access to everything required has made everyone to rely on the digital world and search engine rather than putting effort and coming up with something fresh and new of their own. The statement sounds correct when taken into the context of creativity.

  • Increasing addiction of social networking:

Another way in which the statement fits true is the increasing urge to socialize excessively in the virtual world. People obsess over the number of likes and comments and hence so, it has created a false sphere where more and more people want validation from strangers online. People are constantly being judged by their peers in this fake race of social media.Everyone tries to impress the other person constantly. By putting up a false façade, everyone is under constant pressure to get acceptance from others. All are struggling to create an image that’s well synced with the changing trends and hence so, could be appreciated by others. This negative atmosphere greatly affects one’s ability to be own self. It also puts a negative impact on one’s intelligence and wit. It’s becoming progressively easier to put up an untrue image to the world and get validation.This robotic world online is exceedingly toxic as one has a pressure to keep up with the worldly standards.

  • Robotic approach and sedentary lifestyle:

Another negative outcome of the internet is the promotion of sedentary lifestyle that subsequently damages one’s mental well being. The internet addiction has increased so much that everyone prefers sitting in front of their screens and are mostly glued to the virtual world of social media. This over use is leading to a decline in physical as well as mental fitness. People have started relying on the search engine for everything and their own intelligence as well as the ability to ponder, discuss and think has greatly reduced. Everyone likes to be given all things prepared. It’s not only increasing a slow, sedentary lifestyle with subsequent impact on fitness and well being but also, people’s mental wellness is greatly at stake. The human brain is always dealing with a constant stream of information influx. The constant and easy access to the stored information on the internet is atrophying memories of the people. As a result, human’s natural ability to ponder, create and reason is damaging. The inactive lifestyle eventually impacts the activity of human brain in a negative manner and hence, intelligence, memory, IQ and other mind abilities suffer. Psychologists suggest that the information we read on the internet during our lunch breaks or intervals is short termed. We mainly get used to absorbing limited text hastily from our screens and therefore, the ability of mind to read and ponder over detailed texts and longer reads gets compromised. Knowledge gained through this practice of surface absorption of a few lines on Twitter or Facebook doesn’t stay for long and is not that effective. The text is short, thoughts expressed are precise, hence read, swallowed and run further. This is why the expression “mnogabukaf”, coming out of the network and referring to it, reflects our incompetency to read something voluminous. All the same, this habit of surface reading and quick absorption of limited knowledge clogs the mind and its own innate power to create and think. Hence, the healthy practices of research and reading are taking back seat slowly whereas, short term memory of superficial intelligence is prevalent among the masses. An unhealthy and physically compromised body eventually makes a slow, sloppy and inactive brain. Hence, the internet not only hampers one’s fitness but also the mental power and therefore, proves to be true.

  • Prevailing dependency on technology:

Whereas the access to unlimited information and knowledge at a distance of a single click is useful at one hand, on the other hand, it’s also pretty alarming to realize the fact that this practice is crippling in real and promotes the need to be dependent on an outside source. People are relying on what is already available and do not put any effort to create, research, read and come up with something original of their own. The sluggish approach hampers creative juices as well as brain power, resulting in a constant decrease in fresh content and originality. One needs to be actively working, productive and in constant search to learn from different resources in order to be able to produce new work. However, the increase use of internet has crippled a person’s quest to seek and therefore, it’s also taking its toll on human IQ and intelligence in a negative way.

Despite many benefits, proven trends and facts indicate that our customary reliance on the internet everyday is diminishing our originality, intelligence and high order thinking. Internet, with its altering stimulation and constant distraction is changing the way we think – and not for the good.

Five years ago, journalist Nicholas Carr wrote in his book “The Shallows: How The Internet Is Changing Our Brains” about how technology seemed to be eroding his ability to concentrate.

“Once I was a scuba diver in the sea of words,” he wrote. “Now I zip along the surface like a guy on a Jet Ski.”

In the book, which later became a New York Times bestseller and Pulitzer Prize finalist, Carr explored and discussed the many ways that technology might be affecting our brains. He became particularly interested in how the Internet seemed to be harming our ability to think deeply and to focus on one subject for extended periods. He also discussed how the shift in focus was brought because of the constant urge to be present online and in touch with the changing trends of technology.

Today, social media and digital devices have an arguably greater place in our lives and hold on our attention spans than they did in the previous years. The internet is a great influential tool and it is molding the thought process and intelligence of many including the academicians all over the world. Our beliefs, values, likes, dislikes, interests and every other aspect of cognitive behavioral pattern is greatly affected by the kind of content that we come across online. 

In the words of Carr:

To me, all the things I worried about have become much worse now that we carry around this permanently connected device that we’re constantly pawing at. Things are very different in a way that makes the things I worried about worse.”

Conclusion: How is Internet Changes the Way We Think?

The discussion concludes in one common agreement and that is – the impact of internet on one’s intelligence differs from one individual to other and in the end, it finally comes to one similar result that it’s use should be in moderation to avoid any negative outcome. If used properly, it’s significant for progress, gaining knowledge, seeking information and making great success, however, the excessive use and dependency can cause harm to one’s thinking and creative abilities – therefore, it’s encouraged to use it as a helping tool and not as a final resort.