Chew Some Fennel Seeds

Fennel seeds are considered a carminative, a substance that helps relieve gas. Chew and then swallow about half a teaspoon of the seeds after meals.

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What Were the Recommendations for Fat Intake According to the MyPyramid Food Guide

 

The U.S. Department of Agriculture formed the MyPyramid Food Guidance System to help Americans determine how many servings they need from each of the different food groups. In 2011, the USDA stopped using MyPyramid and switched to the MyPlate food guide. MyPyramid based the recommendation for fat intake on daily calorie need.

MyPyramid Fat Amounts

According to the archived USDA MyPyramid Food Intake Patterns, the daily recommended oil intake ranged from three teaspoons to 11 teaspoons per day, based on calorie intake. A person who consumed 1,000 calories per day needed three teaspoons of oil; 1,200 to 1,400 calories per day called for four teaspoons per day; 1,600 to 1,800 calories per day called for five teaspoons per day; 2,000 to 2,2000 calories per day required six teaspoons per day; 2,400 calories per day required seven teaspoons per day; 2,600 to 2,800 calories required eight teaspoons per day; 3,000 calories required ten teaspoons per day; and 3,200 calories per day required 11 teaspoons per day.

Why Fats Matter

The MyPyramid Food Guidance System Education Framework is also archived at the ChooseMyPlate.gov website. The framework states that you need dietary oils to provide essential fatty acids and vitamin E. Following the recommended amounts would also help keep your calories in balance. The amounts were small because fats and oils are high in calories.

Choosing Fats

The educational framework also explained how people should choose mostly monounsaturated fats, in foods such as nuts and avocados, and polyunsaturated fats that are found in fish, seeds, nuts and vegetable oils. The framework also suggests fat-free, low-fat or lean meats, poultry and dairy products, and foods low in saturated, or solid, fats and trans fats.

MyPlate Oil Allowance

The current MyPlate system bases oil need on gender and age. Children ages 2 to 3 are allowed three teaspoons per day; children ages 4 to 8 are allowed four teaspoons per day; and children ages 9 to 13 are allowed five teaspoons per day. Girls from 14 to 18 can have five teaspoons per day, while boys of the same age can have six teaspoons per day. Adult women to age 30 are allowed six teaspoons per day, then five teaspoons of oil per day from age 30 and older. Adult men can have seven teaspoons of oil per day until the age of 31, when it is lowered to six teaspoons every day.

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No More Neck Pain

 
You Slept on It Funny

HOW YOU KNOW: You wake up feeling like you spent the night on Headbanger’s Ball rather than your pillow. Your neck feels sore and tight, like any other overused muscle.

WHAT HAPPENED: Sometime during your sleep, you twisted into a position that didn’t exactly mesh with your pillow. The muscles in your neck became overstretched—and stayed that way for a long time. As the night wore on, those muscles became dehydrated and inflamed, resulting in a painful contraction.

WHAT TO DO: Sit up in bed and begin gentle range-of-motion exercises. Rotate your head side to side 10 to 15 times. Be careful not to over-stress the muscles. They’re already tender, so pressuring them can irritate your neck even more.

Next, try some self-massage using your thumb and forefingers. Begin at the base of your skull and gently squeeze the muscles in your upper neck, gradually working your way down to the lower neck and finally the shoulders. Massaging the muscles will help increase circulation and relieve tightness. Top things off with a heating pad. “I recommend my patients apply heat for about 10 to 15 minutes,” says physical therapist Shae Hastings. “This helps relax tense muscles.”

HOW TO PREVENT IT: Place your pillow one to two inches under your shoulders, so that your head is completely supported, recommends Kathleen Marie, who teaches the Gokhale Method (a technique for helping people improve posture and relieve tension in muscles and joints). “You need a firm enough pillow to take up the space between your bed and neutrally aligned head,” Marie says.

A pillow between your legs will help further proper spinal position. There’s a natural gap between your knees, and when you lay down, that gap collapses. By placing a pillow in that space, the hips become parallel, which results in a decrease in strain and pull on your back.
You Have Bad Posture

HOW YOU KNOW: You feel a general soreness in your neck, especially toward the end of the day. Occasionally, you experience numbness and tingling down your arm. You may also develop headaches or find yourself shifting your neck back and forth to ease the pain

WHAT HAPPENED: Walking around with lumped and rounded shoulders and your head hanging low makes your neck sore. As the day wears on, a person’s posture gradually gets worse. A lazy neck results in tight extensor muscles (the ones in the back of your neck) and weakened neck flexors (muscles in the front). It can also cause cervical disc compression, which is what can lead to the numbness and tingling.

WHAT TO DO: Use light massage (see above) or heat to loosen muscles, but the best treatment to relive the pain is to sit and stand straight. “The back of the neck should be longer than the front,” Marie says, “which helps elongate the neck.”

HOW TO PREVENT IT: Good posture starts from the ground up. Make sure your feet are firmly placed on the ground, approximately shoulder width apart and parallel to one another. Your pelvis should be somewhat tilted with lower abdominal muscles activated. Marie suggests rolling each shoulder, one at a time, slightly up and then back as far as they will go and finishing with sliding your shoulder blade down your spine into a comfortable position. Next, position your neck directly over your spine.
You Strained It Lifting
HOW YOU KNOW: You feel the strain in the middle of some kind of lifting motion; the pain can last for several days, even for weeks.

WHAT HAPPENED: You may have extended the neck muscles past their typical range of motion, thus creating tears in the muscles that cause pain.

WHAT TO DO: Ice the area for 15 minutes to try and reduce inflammation. After the first day of pain and the initial inflammation, a warm pack may help relax painful and tense muscles. You can begin gentle stretches of the upper traps and levator scapula (muscles along the side of the neck), which are both known for tightening up in response to pain. “It is important to stretch these muscles because as they begin to lay down new fibers to heal the strain,” Hastings explains.

To stretch your traps, bend your right ear toward your right shoulder. Place your right hand on top of your head and give gentle pressure downward. Hold for 30 seconds. Repeat on the opposite side. To stretch your levator scapula, begin by pointing your chin in a 45 degree angle toward your armpit. Place your hand on the back of your head and apply gentle pressure. Hold for 30 seconds and repeat in the opposite direction.

HOW TO PREVENT IT: Whenever you lift something over your head, be aware of the position of your neck. Rather than extending your neck, Hastings recommends tucking your chin back as if you were trying to give yourself a double chin. “When you lift, you want to think about maintaining the curve in your low back while using your legs to squat and pick up the item,” Hastings says. “The item you are lifting should stay snug up to your body, and you should never twist your head, but turn your entire body instead.”
You’re Stressed

HOW YOU KNOW: You’re breathing into a paper bag right now.

WHAT HAPPENED: As stresses at work and home begin to pile up, so can the tightness in your neck. The great issue with neck pain? The more it hurts, the more we tense up -causing a vicious cycle of aggravating discomfort..

WHAT TO DO: Try the ice and massage strategies already described. And work on strengthening your deep neck flexors and stretching the neck extensors. In time, with the right amount of rest and effort, a person can regain proper balance

HOW TO PREVENT IT: Incorporate stretching and strengthening exercises throughout your normal daily activities, says Lori Romeo, a physical therapist who has been practicing for 28 years. One way: On a firm, flat surface, lay on your back without a pillow under you head. Gently flatten the curve of your neck into the surface and slightly tuck your chin. Hold for 30 seconds and repeat five times. Once this exercise has become easy for you, you can progress it by keeping your head in that same position and then slightly lifting it up off the mat, making sure that your head does not drop back or your chin protrude forward. Hold for 30 seconds and repeat five times.

 

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Back Pain From Sitting at a Desk

Back pain is a common complaint among office workers who spend multiple hours each week sitting at a desk. Many people do not practice proper ergonomics in the office, which can lead to back pain and repetitive stress injuries. If you suffer from back pain, there are several things you can do to make yourself more comfortable and prevent back pain.

Causes

Poor posture is one of the most common causes of back pain from sitting at a desk. Many people have a tendency to lean forward or slouch their shoulders, which puts additional stress on the spine leading to pain and fatigue. Repetitive movements, such as typing and filing, can also contribute to pain by placing your body in awkward positions and increasing your risk of muscle strain. Mental stress can lead to tense muscles, which create physical pain.



Seating

It is extremely important to use a comfortable, ergonomic chair when sitting at a desk for long periods. Make sure your chair has proper lower back, or lumbar support. Adjust the height of your chair so that your feet can rest comfortably flat on the floor. Use a pillow to help keep your back straight if you find it difficult to maintain proper posture with your back and neck held in a straight line. Keep your knees in line with your hips or raised just slightly above them to ease strain on your lower back.

Computer Use
Keeping your computer monitor at eye level can help you maintain proper posture. Placing your monitor so high that you have to tilt your head back to view it properly can lead to neck, shoulder and back pain. Place your keyboard and mouse within easy reach so that you do not have to hunch forward to work on the computer. Make sure your wrists have proper support so that they rest in a neutral position when typing or using the mouse.

Breaks

Take frequent breaks when you must sit at a desk for extended periods. Maintaining the same position for more than an hour or two at a time strains your back muscles and spine. Stand up and walk around for a few minutes every hour, if possible. Keep your spine and shoulders aligned when standing. Taking a break to stand up and slouch forward can make back pain worse.

Stretches
Stretching on your breaks is an excellent way to keep your spine flexible and relieve back pain. Stand up straight and place your hands on your hips while gently leaning back so that your spine curves to relieve pressure on your lower back. You can stretch your upper back and shoulders by bending your elbow above your head and pressing your palm between your shoulder blades. Use your other hand to gently push your elbow down until you feel a slight stretch. Slowly tilting your head from side to side can help stretch the muscles along the sides of your neck. Pulling your shoulders up toward your ears as if you were shrugging and then gently allowing them to fall back to a neutral position can help relieve upper back and neck pain.

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One Great Answer: My Lower Back Pain

THE ANSWER

Here’s the thing about back pain: Many times, your back isn’t the issue. The pain is often the result of weakness somewhere else in your body. So your best option is to stay active -- even if it’s only at a low intensity -- to try and address your problem. I rarely have someone cease working out because of back pain, because doing some type of exercise will help him feel better in both the short and long term.

When you’re first dealing with back pain, a simple mix of foam rolling and light activity will improve blood flow throughout your body, nourishing your muscle tissues and releasing endorphins that help you feel better. Try these two exercises to test the waters and see if you’re capable of doing more. If the pain persists, see your doctor.
HIP RAISE

Lie on your back with your knees bent and your feet flat. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, and return to the starting position. Perform two or three sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.
HIP FLEXOR STRETCH

Kneel on your left knee, squeeze your left glute and brace your abdominal muscles while keeping your body upright. Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Then repeat on your other leg. Perform five reps on each side.

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Low Back Pain? Try This to Save Your Back

Alleviate low back pain by stretching your muscles every day.

Can you touch your toes? Do the splits? Or are you like most of us? The alarm goes off in the morning and you roll over feeling stiff or achey. As we get older, we tend to get less active, and we’re at risk of losing our mobility.

That’s not so good—but there are easy, everyday fixes.

Most of you probably know someone (if not yourself) who has thrown out their back at least once. That pain is so debilitating, so frustrating. Who has time for that?
Shutterstock Low Back Pain? Try This to Save Your Back

Low back pain is one of the most common reasons that adults visit the doctor. In fact, it’s second only to cold and flu symptoms. Although many different treatment regimens have been proposed, we still lack a gold-standard treatment. Should you stretch? Take medications? Stay in bed?

Alas, most of us reach for the pill bottle when in fact, a few stretches are really what’s in order.

Stretching can do wonders for your back—if you do it right. For those of you with chronic low back pain, a recent spate of studies1 recommend supervised exercise and stretching rather than a solo workout. Makes sense, right? How much better is it to work out with others? You’re more likely to actually do the exercises and stretches if you’re committed to a class; you’re more likely to do them correctly if an instructor is present to help you; and you’re more likely to push yourself harder in a group.

Stretching and exercising not only feel good (I'm even sitting taller while typing this), but they are both so helpful for keeping our backs strong. Our backs are made up of bones, nerves, muscles and other tissues all working elegantly together so that we can stand, sit and generally move any which way we want when we want. Stretching every part of your body (don’t forget your hips and abdomen) helps all those muscles work in sync.   

First of all, take a load off your shoulders. Most of us carry a heavy bag or satchel—so useful when you want an extra water bottle or a book to read, but not so useful for your back! If you’re like me (and most of the women I know) you probably carry this bag or satchel on the same shoulder every day. Pretty soon, your shoulders and back become the leaning Tower of Pisa. Instead, try alternating shoulders so you don’t put undue stress on one side. 

Second, if you spend a lot of time sitting at a desk, think about how you sit. To improve your posture and prevent low back pain, try swapping out a chair for a large medicine ball. If you have not exercised a lot up to this point, start out sitting on the ball just for a brief time and slowly build up. Sitting on a medicine ball will help to strengthen your core, including your abdomen and back muscles.
No need to be one of the legions of chronic back pain sufferers, especially when the fixes are so quick and easy to do. 

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Stay Young: Summer Snacks for Strong Bones

 Try these cool treats to beat the heat and give osteoporosis the cold shoulder
July came in with a bang this year—and I’m not talking about fireworks on the Fourth. It’s hot as blazes out there, which makes it hard to get motivated and go outside to move around! We know that exercise and sunshine are vital to keeping our bones strong and healthy, but that doesn’t make it easy to trade the comfort of the A/C for the sweltering summer heat.

Well, I have an idea on how to give those bones more of what they need, even while you’re spending time inside. Sit back and relax with some cool, high-cal snacks—high calcium, that is!
Osteoporosis affects an estimated 10 million people nationwide, the vast majority of whom are women. This incredibly common disease is characterized by low bone mass, changes in the microarchitecture of the bones and a weak, fragile skeleton. According to the National Osteoporosis Foundation, about half of us women over 50 will break a bone because of osteoporosis. And osteoporosis can also cause us to hunch over, losing height. 

One major problem is that such as many other diseases, osteoporosis doesn’t cause symptoms until it’s too late. So the best solution is prevention. And how can you prevent osteoporosis? One way is to make sure you’re getting the calcium you need.

How much calcium do you need? The bulk of research has been conducted on postmenopausal women. Ideally, these women should strive to consume 1,200 mg calcium and 800 IU vitamin D (which helps the body absorb calcium). For younger women, the recommendations go down to 1,000 mg calcium and 400–600 IU vitamin D.

That might sound like a mouthful of math, but meeting your daily intake can be as simple as opening your fridge. For example, yogurt is loaded with calcium—it’s one of the best sources of calcium. Most yogurt has about 400 mg of calcium per serving. It’s easy to calculate how many milligrams of calcium in one serving: Just add a zero to the percentage of calcium listed on the label, and that will equal the amount of calcium in milligrams. So, if your carton of yogurt says 40 percent calcium, that equals 400 mg calcium.

For a refreshing summer treat, take a little yogurt, add some fresh or frozen fruit—like peaches or berries—and put it all in a blender to enjoy a delectable bone-boosting smoothie!

Up the cool factor of your treat by freezing the smoothie to make creamy popsicles (without all the added sugar of store-bought fro-yo). Or if yogurt is not your thing, substitute cow, soy or Lactaid milk.

At mealtime, dark, leafy green vegetables and salmon are both good sources of calcium.

Since most of us do not get enough calcium in our diets, you can also take calcium and vitamin D supplements. But don’t overdo it: Some research suggests that too much calcium can lead to kidney problems.

For the best results, take your smoothie-pop for a walk outside. A dose of calcium, some low-impact weight-bearing exercise and a shot of vitamin D from the sun is a great way to get through a hot summer day and keep your bones in tip-top shape.

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Health Benefits of Hard Boiled Eggs

Eggs have been the staple breakfast food for people in several cultures for centuries. Eggs can be added into many dishes undetected and they can also be boiled, baked, fried, scrambled or poached. The way to keep the most nutrients in the egg is to eat it boiled. Although the sulphuric smell may be enough to make some turn away from eating them, the health benefits of hard boiled eggs may indeed outweigh the smell.
 
Types of Eggs
Although many Americans eat chicken eggs, some grocery stores also sell quail eggs and duck eggs. There are several different colors of chicken eggs, although many people either eat brown or white eggs. The standard white egg makes up the bulk of eggs sold at local food stores. These eggs are marketed as either non-fertile eggs, organic eggs or free-range eggs. Non-fertile eggs refer to the regular eggs that cannot be incubated to produce chicks. Organic eggs are laid by hens that were fed organic grain. Free-range eggs are laid by chickens that are allowed to roam outside of their cages.


Nutrition in a Boiled Egg

Eggs, according to the Incredible Edible Egg's website, contain 13 essential nutrients and only contain 70 calories on average. Each egg contains 6.29g of protein, 0.39g of carbohydrates, 4g of fat, 212mg of cholesterol, 1.55g of saturated fat, 125.5mg of choline, 244 IU vitamin A, 18 IU vitamin D, 0.48mg vitamin E, 0.071mg vitamin B6 and 24mcg folate. Eggs also contain magnesium, sodium, calcium, ribflavin, thiamin, phosphorous, iron and zinc. In addition, eggs contain two compounds called lutein and zeazanthin.
 
Eye Health

The two antioxidants in eggs--lutein and zeaxanthin--contribute to eye health. These antioxidants help prevent age-related blindness and reduce the risk of developing cataracts and age-related macular degeneration, which causes blurred and distorted vision. Although 166mcg are of these antioxidants are in an egg, these antioxidants are easier to absorb from eggs than any other food source.
 
Weight Loss

Each egg contains 13 percent of the daily recommended value of protein. Protein is used to build and repair the tissues and muscles within the body and it is also partially responsible for immune function. The protein in eggs is considered high quality protein. This type of protein will help people maintain a healthy weight if eaten as part of a regular breakfast and a reduced calorie diet.
 
Cell Functioning

Each egg contains 23 percent of the daily recommended value of choline, which is necessary for the functioning of all cells in the body. This includes cells that transport nutrients throughout the body and to cells associated with memory. This mineral also helps promote memory and brain functioning in children and helps prevent birth defects.
 

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What Are the Benefits of Eggs for Runners

Running is a dynamic sport that often requires a great deal of physical exertion. Whether you are a marathoner or a sprinter, you need to be physically fit to perform well as a runner. In addition to regular training and exercise, proper nutrition is imperative to excel at short races and long runs. Eggs are rich in vital nutrients and vitamins that help you help become more physically fit for running.
 
Protein Content and Quality

Fitness trainers and enthusiasts often accentuate protein. That is because having adequate protein is necessary for building muscle. Fortunately, eggs are an ideal source of protein. According to the United States Department of Agriculture, one boiled whole egg contains over 12 grams of protein, which is about 20 percent of the daily requirement for adult men. Protein is not only found in eggs in great quantity, this protein is also of great quality. Biological value measures how well your body can absorb protein from specific food products. According to a September 2004 article in the “Journal of Sports Sciences and Medicine,” eggs have a BV of 100 percent, which is higher than that measured in most meats and plant-based foods. Because eggs are rich in high-quality protein, they are a great asset to runners.


Essential Vitamins and Nutrients

While runners and other athletes have a tendency to focus on carbohydrates and protein, vitamins and minerals are also important. To work efficiently, your body needs an array of phytochemicals and vitamins. According to the USDA, eggs are good sources of vitamin A, vitamin E and iron, which are among the indispensable nutrients that runners need. For instance, iron is an essential mineral that creates hemoglobin, which helps transport oxygen to your muscles. As a result, iron deficiency or lack of iron is often associated with fatigue, dizziness and shortness of breath. According to Medline Plus from the National Institutes of Health, long-distance runners are at risk of iron deficiency. Since eggs are an ideal source of iron, they are a great supplement to a runner’s diet.
Fat and Cholesterol

Runners need to maintain a healthy weight to perform well on the track. Obesity has been linked to many chronic diseases such as cancer and heart disease. Because eggs are relatively high in cholesterol, doctors used to frown upon the idea of eating them regularly. However, an April 1999 study from the "Journal of the American Medical Association" shows that eating up to one egg a day is not associated with heart disease. In fact, eggs are mostly composed of unsaturated fats, which are beneficial for your health. Thus, runners do not have to worry about excessive weight gain from egg consumption.
Preparations and Source

There are various ways to prepare and cook eggs. Healthy preparation methods include poached, scrambled or hard-boiled. Regardless of how they are cooked, data from the USDA indicate that eggs are still nutritionally rich. However, the way a hen is fed affects the nutritional value of its eggs. A July 2010 report from Penn State University indicates that eggs from pastured chickens may be healthier than those harvested from caged animals. The results showed that eggs from pastured chickens provided nearly twice the amount of vitamin E and omega-3 fatty acids. Well-fed hens also produce healthier eggs. An article from the University of California indicates that when hens are fed with flaxseed and fish oil, omega-3 fatty acids accumulate in the eggs. According to an article from North Dakota State University, omega-3 fatty acids are important for joint health. Since knee pain is a common debilitating problem among runners, eggs from pastured hens with these healthy acids may be a great complement to your diet. Runners should consider the source of the eggs they consume.
Safety Precautions

Eating too much of anything can be harmful. Likewise, it is best to eat eggs in moderation. A runner’s diet should not be based only on eggs. Since are eggs have no dietary fiber, an egg-based diet increases your risk of constipation. Dietary fiber improves bowel movements and alleviates constipation. Intense running puts a great deal of pressure on your body and causes a lot of oxidative stress. Thus, in addition to eggs, runners should strive to have a diet that is composed of a variety of foods.
 

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Benefits of Drinking Muscle Milk Before Sleep

Muscle Milk is a protein-based supplement manufactured by the company CytoSport. This powdered supplement is intended to "provide sustained energy and recovery for performance and lifestyle," according to CytoSport. While many protein powders contain mostly protein, Muscle Milk provides a variety of other nutrients and is intended to be taken not simply around exercise sessions but before bed as well. Consult a doctor prior to taking Muscle Milk or any other supplements.
 
Calorie Density

Muscle Milk is a calorie-dense product, with about 150 calories per scoop when mixed with water. The company suggests taking two scoops of the product at a time, which provides 310 calories. Mixing two scoops with the recommended 12 ounces of skim milk would result in a protein shake with 430 calories. If you want to gain muscle, you need to be in a calorie surplus, so if you haven't eaten enough all day, a 430-calorie shake prior to sleep can help you meet your calorie needs. Drinking Muscle Milk is much more convenient than preparing a large meal prior to bed, so it can be an effective way to consume the calories you need to meet your muscle-gaining goals.


Hunger Prevention

If you exercise often and have a good amount of muscle mass, you have a quick metabolism that produces frequent hunger pangs. This can be unpleasant if hunger strikes at night, as it is inconvenient to need to wake up at night and eat something. Doing so can also interfere with your recovery and hinder your gains, as sleep is crucial for muscle growth. Muscle Milk is high in fat and contains fiber, which are both nutrients that help blunt hunger.

Muscle Growth

Sleep is a crucial component of muscle recovery and growth, but you need the right nutrients to make the most of it. Each two-scoop serving of Muscle Milk contains 32 grams of protein, which is an essential nutrient in gaining muscle. Protein contains the amino acids that your body uses to build muscle, and consuming enough protein is vital to optimal results. If you haven't been able to consume enough protein throughout the day, consuming Muscle Milk prior to bed can make up for that and help fuel muscle growth throughout the night.

Improved Testosterone Production

Testosterone is the primary male sex hormone, and it is integral in the process of building muscle. As a result, promoting testosterone production at a time when muscle recovery and growth occurs -- while you sleep -- can help you optimize your workout results. Muscle Milk contains high levels of vitamin D, which is a nutrient that can help boost testosterone production, according to a 2011 study from the journal "Hormone and Metabolic Research." Additionally, Muscle Milk is high in fat, which is a nutrient that helps boost testosterone production, according to a 2006 study from the journal "Reproductive Biology."

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