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CHAM CH_Food CH_Health

14 Cancer Causing Foods That You May Have Consumed In The Last Week

Eating junk food is a major risk factor for cancer, even if it tastes great when you’re eating it, in the long-term, it can seriously damage your health in a lot of ways. But there are also some other foods that will be nearly as bad to you as junk food and can also eventually cause cancer. And the worst part of it is? You might not even suspect it.

Here, we list 15 very common foods that increase cancer risk and that we generally consume on our daily lives, along with some healthier alternatives.

1. Soda

Soda is full of sugar – cancer’s fuel of choice, and even without that, it’s already pretty bad for you – but it often also contains artificial caramel coloring. This artificial color is called Caramel IV and has the carcinogenic chemical 4-MEI as a byproduct of an ammonia-based process.

Alternatives – Water is always the best choice, but if you really crave the sweetness of soda, choose a brand that doesn’t use Caramel IV.

2. Grilled Red Meat

While grilled meat is delicious, scientists have discovered that in the high temperatures used for cooking it, it produces cancer-causing hydrocarbons because of changes in the chemical and molecular structure of the meat.

Alternatives – Eat red meat sparingly and cook it with caution, another option is to eat white meat instead, like chicken.

3. Microwave Popcorn

Diacetyl is what makes your microwave popcorn taste delicious when it’s out of the oven, but when heated, this substances becomes a toxic fume to humans. Also, the lining on the bag is carcinogenic. And finally, popcorn producers are not required to report whether their kernels are GMO or not, which means that it most likely is.

Alternatives – Buy organic kernels and pop them in an oven with olive oil, or in an air popper.

4. Canned Food, especially tomatoes

Canned foods are dangerous because the cans are lined with the chemical BPA, a hormone disruptor that has been shown to alter the brain cells of rats. Canned tomatoes are especially problematic because their acidity causes the BPA to seep into the food, making it even more unhealthy.

Alternatives – Buy fresh or frozen goods depending on what suits you.

5. Hydrogenated Oils

These vegetable oils are extracted from their source chemically. They also have dangerous levels of omega-6 fats, which alter the structure of the cell membrane, and can eventually lead into cancer.

Alternatives – Choose some naturally extracted oil instead, like Canola or Olive oil.

6. Farmed Fish, especially salmon

Though wild-caught salmon has a lot of good proteins for you, more than 60% of the salmon consumed in the US comes from a farming operation where they are fed a diet full of antibiotics and pesticides, which accumulate inside the body of the animal, and after a human eats it, it also goes to them too.

Alternatives – Eat wild-caught fish or use purified fish oil supplement for a better diet.

7. Artificial Sweeteners

Most artificial sweeteners are produced by chemical processes, and there isn’t enough data to really know if they are safe or not. Some studies say that artificial sweeteners cause the toxin DKP (Diketopiperazine) to build up in the body and potentially cause brain tumors.

Alternatives – If you must use sweetener, choose Stevia since it’s natural. Certain recipes can also substitute applesauce for it.

8. Refined White Flour

Refined white flour doesn’t have any nutritional value due to the chemical processes that it had to go through. And even worse, it’s bleached with chlorine gas to achieve that white color. It’s also full of carbohydrates, which is very easily converted to sugar – Cancer’s favorite meal – on your body.

Alternatives – Choose unbleached, whole wheat flour for your cooking, and read labels carefully to determine how much of it was bleached in packaged products.

9. Conventional fruits, aka “dirty” fruits

The fruits and veggies themselves are good for you, but if they are sprayed with pesticides, they are anything but. Altrazine, for example, is a weed-killer that has been banned in Europe for causing severe problems in humans, but is still commonly used in the U.S. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, is contaminated with pesticides that cause cancer.

Alternatives – Make buying organic fruits one of your priorities when it comes to them, and carefully wash all produce before eating.

10. Processed Meat

This includes things like bacon, hot dogs, sausage, and deli meats. The processing often adds huge amounts of salt as well as dangerous chemicals, especially nitrate and nitrite which are used to preserve the food along with the salt. The additives are intended to make more desirable but carry a steep risk to your health.

Alternatives – Eat organic meats and look for other products with minimal processing and no preservatives, and never forget to wash and cook it carefully.

11. Potato Chips

Potato chips are offenders for several reasons. One, they are fried in trans fats – Remember the fifth item on this list? – and absorb it, and two, they are loaded with salt, which not only increases the risk of cancer, but also of heart-related diseases. Many varieties also have preservatives and artificial coloring.

Alternatives – For a good snack you can eat some Pretzels, natural popcorn, or some banana chips.

12. GMO Foods

There is a fierce debate about the safety of GMO foods. In one side, Huge food producers like GMO products because they have been modified to be more reliable than the organic ones, plus it’s way easier to develop as a crop in poorer coutries. However, very little safety testing was done before the food hit the self, and we have no idea of their long-term health effects for now.

Alternatives – Organic produce in general that must come with a Non-GMO label.

13. Alcohol in excess

Studies by the National Cancer Institute have shown a link between excessive alcohol consumption and cancers of the head and neck, esophagus, liver, breast, and colon. However, the debate is still up regarding moderate consumption, but generally it’s thought to be even somewhat healthy to drink it moderately.

Alternatives – If you are not ready to quit, keep your alcohol consumption in the low risk category – no more than 3 drinks in a day for women and 4 drinks in a day for men, and for the week, 7 drinks total for women and 14 total for men. If you want to quit and is a long-term alcoholic, be careful as well, because it can cause life-threatening seizures and delirium.

14. Refined Sugars

The biggest problem in this category is high fructose corn syrup (HFCS), and other refined sugars, with even brown sugar becoming a problem because the big companies only seem to add back some of the molasses back, instead of it being more natural. Refined sugars are a source of major insulin spikes, and sugar feeds the growth of cancer cells.

Alternatives – Always scan the ingredients list when buying packaged food; the sugar content will surprise you, even on some healthy foods. Satisfy your sweet tooth with natural fruit rather than candy, and you’re good to go.

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CHAM CH_Lifestyle

15 Breathtaking Photos That Show Nature At Its Wackiest Moments

Nature has its own way to mesmerize us at any given time. The beauty of nature is endless and it offers such overwhelming sceneries that can leave anybody speechless. We all can unitedly agree that nothing can be more beautiful than the natural beauty of the nature. However, sometimes, nature turns witty and shows us sights that are practically unbelievable. Nature loves to play with our vision and gives us a sneak peek into how whacky it really can be. Let us look at some of the most wacky moments if our mother nature and have a good time.

1. Mount Roraima

This is an unbelievable photo of Mount Roraima of Venezuela which proudly stands above the fuzzy clouds. Not only does this miraculously beautiful mountain offer a spectacular view, it also offers the rarest of flora and fauna around the world. Visiting the Mount Roraima is an out of the world experience in the best way possible. Even though it isn’t supremely easy, the perpetual efforts will be worth it in the end.

2. Goat Business

What do you normally expect to see when you look at a tree? Maybe a couple of birds or in extreme cases, maybe even monkeys. But, would you ever even think of finding a flock of goats just casually chilling above a tree? Thar is exactly what happened in this weirdly funny photograph. What makes us wonder is how they managed to climb up there only on their hooves. Is it super powers or is it magic? Anyway, a sight like this is sure to make your day.

3. Awestruck

The Rainbow Mountains of China absolutely looks like a vibrant painting with spellbinding detailing of beautiful colors. The reason behind the striking color scheme of the mountains is mainly mineralogy and chemistry. The base color of the mountain is an alluring deep red with unending strokes of blues, greens, yellows and so on. It is truly one of a kind sight to be seen that really proves that the miraculous beauty of nature is unending. The place is accessible to tourists so we surely wouldn’t like to pass on the opportunity.

4. Milky Way

This picture might instantly prompt us to believe that it is photoshopped. But believe it or not, it really isn’t. This is a picture taken in Giza, Egypt,  where the milky way is vividly visible to human eyes at night. It is situated just behind the three ancient pyramids of Egypt. Even though the pyramids are the ones that claimed their place in the list of wonders of the world, the starry sight behind them isn’t any less of a wonder or enigma.

5. Ball Lightning

Ball lightning is such a phenomena that is still a mystery to scientists. The reason behind this happening hasn’t been unearthed yet. Ball lightning isn’t like a normal lightning, it’s duration is much longer before finally bursting into an explosion. Its size can vary from pea sized to even a few meters in diameter. Everyone is advised to maintain safe distance from this phenomena as it is very dangerous.

6. Uniquely Cute

Qizai is the cutest panda to walk this Earth and very uniquely so. He occupied the spot of being the only brown panda of the world. Even though Qizai was abandoned by his mother and the entire panda community, he was rescued by humans. According to his caretakers, he is slower than the others of his kind but he is an extremely jovial fellow. We hope and pray that he finds a friend of his kind soon so that he can live his life to the fullest.

7. Undulatus Asperatus

The newest addition to the Atlas of clouds is called Undulatus Asperatus. They are terrifying and yet endlessly fascinating. These clouds can often be seen in wave formations with varying thickness. They seem to be something straight out of a horror movie and threatening of a near danger. It mesmerizes us how something so scintillating can be born out of nowhere. These clouds are usually low lying and caused by weather fronts. They are so scarcely found that they did not have an official name until 2011.

8. Struck by Thunder

We are advised not to stand under a tree during a lightning storm by many people. The reason behind that advice is clearly evident in this picture. This image taken with long exposure shows the effects of a lightning passing through a tree and its roots. The reason behind this frequent phenomena is that thunder looks for the least resistant path to go through and the moisture content inside a tree makes it a wonderful conductor. Better to stand in the open field, instead!

9. Black Jaguar

We are habituated to imagine jaguars as mighty brown creatures that live in the wild. But this amazing creature is amazingly black with the rare touch of brown and golden shades. This breed is really scarce as they can be bred by two black jaguars. Black jaguars are exactly same as normal brown jaguars except for their unique coloring. Black jaguars get their colors owing to their genes, mainly. They have genes contributing to them having melanism and hence, darker fur.

10. Dressed As

What do you see at first glance when you look at the picture above? It must be a chameleon sneakily posing as a leaf. It is just one of many nature’s wonders that this leaf formation turned out just like a chameleon. As we all know, chameleon changes color according to their mood to fit their surrounding environment. It makes us wonder, this one probably wanted to try something different and become a leaf!

11. Awaiting Tornado

A tornado in any shape or size is pretty scary. The sight of an awaiting tornado is very grim and surely lets you know that something terrible is coming. Tornadoes are rotating whirlwinds which are in contact with both the ground and clouds. You might think that the picture above is of heavy clouds coming with the tornado, but, it is in fact the tornado itself. The speed of this phenomena can be anything between 110 to up to 300 miles an hour. But fear not, they can be detected way before their arrival.

12. Nature’s Wonder

Pictured above is the Gulf of Alaska where two water bodies miraculously meet but never mix. As known by most people, it actually isn’t two oceans meeting. It is actually the meeting place for glacier melt water with offshore waters. There is actually scientifically proven very good reasons for the waters not mixing. The difference in the water density, the overall temperature and the varying salinity of the two water bodies make it difficult for them to mix.

13. Twinkling Waters

As most of us would instantly imagine, the picture above is not from a Disney movie where the sea reflects the stars at night. It is in reality a awe inducing picture of the Maldives Beach also popularly known as Starry Night Beach and yes, it is not photoshopped. At night, this beach seems to be beautifully filled with twinkling stars. Actually, this illusion is an effect of microscopic organisms called bioluminescent phytoplankton. These organisms react to changes in the water at night and appear luminous. Sailors popularly refer to it as the “Milky Beach”. This place absolutely seems like another place to be added to our bucket list.

14. Optical Illusion

No, these aren’t two separate pictures made into a collage. It is one single photograph capturing the Banff National Park in Canada, which is known for being the oldest park in the country. The shoreline of the lake is crystal clear and therefore it creates an optical illusion separating the picture. The lake called Moraine Lake is formed by melted glacier and surrounded by hiking trails for tourists.

15. Vividly Blue

Sure, we know all agree in unison that snow is very cool. But do you know what is superiorly more cooler? Vividly blue ice glaciers that will leave you spellbound. Blue ice is formed when snowfall occurs over glaciers, which are then compressed and made a part of the glacier. When the air bubbles are knocked out, the ice crystals enlarge making the ice appear blue. The dense ice of the glacier absorbs every other color of the spectrum except for blue which contributes in the ice appearing bluer.

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CHAM CH_Food

The 15 Best Fat Burning Fruits

When it comes to reducing the amount of fat on your body, what you eat is as important as what you don’t eat, and eating fruits is a good way to keep in check your cravings for sweets, while also being able to reduce your weight. Nutritionists have found that fruit intake is positively correlated with weight loss, because they contain very few calories, and have a lot of nutritional content that keeps our stomach full for much longer. And the best part is that you can eat them anytime of the day you want: Be it breakfast, lunch, dinner, or even as a snack between meals!

But not every fruit is efficient on burning fat, so this is the list of the best 15 ones!

1. Grapefruit

Grapefruit is a fruit commonly associated with dieting and weight loss, and for a reason. Being a cross between a pomelo and an orange,

it only contains 39 calories, while also providing 65% of your daily requirement of Vitamin C.

Plus, it has a very low glycemic index, which means that it releases sugar into your blood more slowly than other sweet snacks.

In a study, 85 obese people ate grapefruit or drank grapefruit juice before meals for 12 weeks, which resulted in a decrease in calorie intake, and a 7.1% decrease in body weight, along with improved cholesterol levels.

2. Apple

Apples are some of the most fibrous fruits out there, while also being low on calories. It has 5.4 grams of fiber per large fruit (223 grams), and only 116 calories.

Having that much fiber means that fruits like apples are more filling, and lead to you feeling fuller for much longer after having eaten one, which can lower your daily food intake.

In a study, women were given either three apples, three pears, or three oat cookies per day, for 10 days. Out of all three, the apple group had the biggest change in weight, having lost 2 pounds, while the pear group lost 1.6 pounds, and the oat cookie group did not have any weight change.

Researchers say that apples should be eaten whole, rather than juiced, because that way, it maintains all the fibers and control your appetite.

3. Apricot

Apricots are part of a group of fruits called stone fruits, which are seasonal, have a fleshy exterior and a stone inside. So, it’s in the same kind of group as peaches, cherries and plums.

This group is well known for having low glycemic index, low calories, and rich in vitamin A and C, which means that it has all the ingredients for helping with weight loss.

Apricots only have 48 calories per 100-gram servings, while still being rich in fibers as well, which means that it’s one of the best stone fruits around for losing weight, and especially, burning fat.

4. Blueberry

Generally, berries have a lot of health benefits, but blueberries are the powerhouse of the group.

They contain only 42 calories, but provide12% of the required daily intake for Vitamin C and manganese, and 18% of vitamin K, while also being very high on antioxidants, which are helpful for accelerating the metabolism and helping to burn fat more efficiently.

They are also filling, with one study showing that people given these berries as a snack ate less food at the subsequent meals than with people that were given candy. Additionally, they help with decreasing cholesterol levels and reducing blood pressure, which are helpful for people that are overweight or obese.

5. Orange

Oranges are low on calories and high in Vitamin C and fiber, and from the previous fruits on this list, we all know that this is a great combination to make you feel full after eating one of them.

So much so, that they are four times more filling than a croissant, while also helping you burn the fat on your body by accelerating your metabolism.

While a lot of people prefer to drink the juice of this fruit, studies have shown that it’s better to eat the whole fruit because it results in less hunger, lower calorie intake, and fills you up better than the juice could because of all the fibers.

6. Melon

Melons are low on calories, and have a high water content, which helps you burn fat easier.

And while being low on calories is good, being rich in fiber, potassium and antioxidants such as vitamin A, vitamin C and Lycopene is even better.

Because of this, melons are one of the best fruits to eat if you want to lose weight or burn fat, while also getting you hydrated.

But you also should be careful with melons because it has a high glycemic index, especially Watermelon.

7. Banana

Bananas might not look like the best option to help with burning fat because of the high sugar and calorie content, but they are nutrient-dense as well, having a high potassium, magnesium, manganese, vitamin A, B6 and C, numerous antioxidants and a lot of fiber.

While bananas have high sugar content, they don’t have a high glycemic index because of all the fiber and nutrients it has, which means that it can help control insulin levels and regulate weight, especially for people who have diabetes.

One study found out that eating a banana per day reduced blood sugar and cholesterol in people with high cholesterol levels.

8. Passion Fruit

Passion Fruit originated in South America and are great for weight loss because of its high fiber content, and high quantities of vitamin A, vitamin C, iron and potassium, while one of these fruits are only 18 grams in weight and have just 17 calories.

That means that if you eat five of them, you can have nearly half of your daily required intake of fibers, while consuming less than 100 calories. Because of it, it slows down your digestion, and makes you feel fuller for longer.

Passion fruit also has a substance called piceatannol which has been linked to lower blood pressures and higher insulin sensitivity in overweight men.

9. Coconut

Coconut is a complete food that is rich in vitamins like various complex vitamins B, vitamin C, and vitamin E, and minerals like copper, iron, magnesium, manganese and phosphorus.

Its meat has a high calorie content, so it should only be eaten in small servings, but that is not a problem, because it also makes you feel full for longer than normal.

Coconuts also have medium-chain triglycerides (MCTs), which can make your metabolism go up by 30%.

Another substance that they have is lauric acid, which can increase the amount of good fat on your body and reduce the amount of bad fat on your blood.

10. Kiwifruit

Kiwis are small, brown fruit that are very nutrient-dense.

They are an excellent source of vitamin C, vitamin E, folate and fiber. And if you have followed the trends of this article, you know that it will make you feel fuller for much longer.

In a study, 41 people with prediabetes ate two kiwis per day for 12 weeks. As a result, their waist circumference suffered a reduction of 1.2 (3.1 cm) inches, had higher levels of vitamin C, and a reduction in blood pressure.

Other studies show that it can reduce blood sugar levels, improve cholesterol, and support gut health, all of which help with weight loss and burning fat.

11. Avocado

Avocados are a very fatty fruit, which seems counterintuitive to fat losing weight, but studies have shown that it does indeed help.

First, half an avocado contains up to 160 calories, making it one of the most calorie-dense fruits. That same quantity also has 25% of the vitamin K that you need daily, and 20% of your daily intake requirement of folate.

In a study, 61 overweight people experience significant weight loss after having been on a diet of 200 grams of avocado or 30 grams of other fats per day. That shows that avocados are a good choice if you want to lose weight.

Avocados have also shown to increase the feeling of fullness, decrease appetite and improve cholesterol levels.

12. Lemon

If life gives you lemons, eat it, even it’s very sour, it contains a lot of dietary fibers, vitamin C, Potassium, and vitamin B6.

Because of this, this yellow fruit can help you be full for much longer, while also stimulating your metabolism, which makes your body burn fats and energy much quicker and efficiently.

It also contains a lot of plant compounds like hesperidin and diosmin, both of which help prevent the buildup of fatty deposits inside your arteries and can reduce chronic inflammation respectively.

In summary, lemons are perfect for helping you lose weight, and staying healthy. But be careful with eating it too much, because it can cause problems in your teeth.

13. Pomegranate

Considered a berry, the pomegranate fruit is about 5 to 12 cm in diameter, and it has an impressive nutritional profile.

One cup of pomegranate (174 grams) contains a good amount of fibers, proteins, 30% of your vitamin C daily needs, 36% of your daily vitamin K needs, folate and potassium.

But it also contains a lot of calories, 144 to be exact, along with 24 grams of sugar.

Again, that seems counterproductive as a fat burning fruit, but studies have shown that it lowers your blood pressure, lowers the risk of heart disease or failure, improves exercise performance, and helps your metabolism, which in turn, helps you process fats and sugars more efficiently.

14. Pineapple

Pineapples are low on calories, but high on vitamin C, manganese, vitamin B6, copper, thiamin, folate, potassium and magnesium.

They are so rich in vitamin C and manganese, that they provide 131% and 76% of the daily requirements, respectively. Both substances that help with maintaining a healthy metabolism and immune system.

Because of this, it can help with digestion as well, even more so due to a group of digestive enzymes that pineapple contains, which makes your body absorb nutrients more easily, and to use it faster, improving your exercise performance and makes you able to lose weight faster with it.

15. Pear

A pear is a mildly sweet fruit with a very fibrous center, and because of that, it packs a lot of fibers, vitamin C, vitamin K and copper.

Just a single pear can pack a quarter of the fiber that you need daily.

Studies have also shown that a high-fiber diet help with weight loss in individuals that are overweight, but pears don’t help only with weight loss, but also to prevent diabetes and lower the level of cholesterol on your blood, along with healthier digestive system.

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CHAM CH_Fitness CH_Health CH_Lifestyle

15 Worst Exercises For People Over 40

Aging is something that everyone must deal with in their lives. And while you get wiser when you are getting older, your body also isn’t the same as it used to be in your youth, and as such, you need different types of exercises to keep your body fit because some of them can be much more devastating in this age than when you were young. Here are 15 of the worst exercises you can do if you are over 40:

1. Chronic Cardio

Cardio is essential for any exercise plan, and incorporating some form of cardio exercises can be good, but if it’s too much then it might lead to increased levels of cortisol, which is the stress hormone, which in turn can increase the speed at which your body ages and concentrate fat on your belly instead of being distributed throughout your body. The recommended amount of cardio in this age is about a little bit over 20 minutes per day, which is moderate but can lead to your heart being healthier and to keep your blood pressure in check as well.

2. Standing Toe Touch

This one can be easy to see why it’s going to be bad for you if you are over 40. It’s an exercise that puts a lot of stress in your lower back, and quite a bit on your neck as well. When you are young, that isn’t too much of a problem, because your joints are stronger and quite a bit more flexible. However, when you get older, that is not the case anymore, with the joint between your lower back and your hip getting much weaker. Because of this, doing a standing toe touch can lead to injuries on your lower back that might range from minor injuries to serious ones. Because of the way your neck is suffering the weight of your torso in this position, it might also lead to neck problems. In general, it’s wiser to do exercises that will gently stretch your back without causing problems, for example, some yoga positions like child’s pose and sphinx pose.

3. Hovering Leg Lift

Hovering leg lifts seems like a great way to get a flat stomach and reduce belly fat, at least for younger people. However, older folk should stay away from this exercise because, just like the standing toe touch, the hovering leg lift puts major stress on your lower back, which can lead to pulled muscles, injuries on your joints, or even worse. If you really want that flat stomach, it’s better to do a bent knee hollow hold or speak to a health professional or a trainer to know more about some other exercises that you can do to work on your midsection.

4. Behind the Neck Press

If you are over 40, you should avoid doing the Behind the Neck Press because it puts you on a very stressful position, which can compress a very important neck artery, which can cause dizziness, headaches, fainting and even neck fractures. Plus, this exercise is not really required since it’s only designed to bulk up your shoulder muscles, which is something more in line with bodybuilders, and not your average person. Instead, you should do a shoulder roll, or in exercises that focus more on flexibility.

5. Leg Extension

Messing your knees up can be bad when you are young. It can be much, much worse if you are over 40. A simple way to do some damage to your knees and ankles is to perform leg extensions. Because this exercise requires lifting weight on your legs, it can cause heavy strain on your knees when your legs are fully extended, because they are basically the joint that is taking most of the stress and strength that is needed to lift the weight, even more so because when you are older like that your knees are weaker, so this exercise does more harm than good. A way to exercise your legs without putting much stress on key areas like your knees and ankles is to do a chair squat.

6. Sit-Ups and Crunches

Belly fat is something that has plagued humanity since modern society has made us more sedentary, and while when we are younger it’s easier to deal with it, older folk don’t have it easy like that. Sit-ups and crunches are good exercises for strengthening the muscles underneath the fat, but they don’t burn much of it. And on top of that, they can cause injuries on your neck and your back because of how much pressure it’s put on these areas of your body. A better way to burn fat would be to reduce the amount of sugar and fat that you consume daily and do a moderate cardio program to help with your blood circulation. An alternative to strengthen your muscles would be to do planks, because they aren’t as straining as sit-ups and crunches.

7. Trunk Twist

Trunk twist is an exercise which can be easily done by younger people because their muscles are much more flexible and stronger than the muscles of older people. And because it requires a lot of flexibility in areas like your lower back and neck, it’s dangerous and has a good chance that you could cause damage in these areas to the point where it would derail your daily workout program by weeks if not months. If possible, do a proper warm-up before doing this exercise, or instead, to a standing trunk rotation since its easier on your muscles.

8. Deadlifts

Deadlifting can be hard on the body of middle-aged people that haven’t been doing exercises consistently. A lot of them will probably underestimate the amount of strain that lifting a huge amount of weight puts on your muscles, joints, and bones, which can cause serious injuries because of it. It’s much better to avoid doing this exercise at all, and instead focus on using lighter weights like ankle weights or hand weights. And be careful with the amount of weight that you are lifting, you shouldn’t be forcing your muscles to bear it, instead, it should feel fine doing a lot of reps.

9. Squats

Squats is a famous exercise for toning your legs and glutes, and it’s generally fine if you are under 40. But after this magic number, it’s not recommended. The reason why? Squatting puts your body in an uncomfortable position, it especially puts stress on your knees and ankles, which are vulnerable to some serious injuries even if done correctly. If you are using weights? It’s even worse! It’s generally better to do an exercise like step-ups or rear lunges instead because they are easier on your body and will have a more natural position than squats.

10. Smith machine and leg pressing

This exercise is basically on every list about exercises that you should avoid at all costs. It’s true that they help build muscles faster, but because of the way they are, you are basically pushing weight in an unnatural position, which means that it can cause more strain and damages to your ligaments and joints, and with old age, it takes a lot more time for injuries like that to heal completely, and can completely derail your whole workout plan because of it. So, in general, stick with step ups or ankle weights to help you tone your legs.

11. High-impact Exercises

Exercises like running or jumping rope can cause a lot of fatigue in your body, especially if you are not young, or haven’t done exercises in a while, and can cause a lot of stress and strain in muscles, ligaments, and joints like your ankles, your knees and your heels. And because of the age, it takes much longer for your body to heal, and to bounce back from long-distance running than it took when you were 10 or even 5 years younger for example, and it takes a lot more resources from your body to recover than it did before. For people over 40, it’s recommended that you start swimming instead of running or jumping rope because it works every muscle you have and provides the cardio workout you want while having nearly no downsides to it.

12. Extreme Exercises

Extreme exercises might not be for you if you’re over 40, things like tossing tires doing rapid-fire power cleans are a really intense and extreme way of exercising your body ,and while when you are younger you can take the abuse that it puts you through, it’s better to avoid those risks and the kind of strains that it can put on your body because they are going to be much worse when you are middle-aged. It’s better to go easy on yourself rather than the contrary, and to do some light or moderate exercises instead of this kind of thing.

13. Triceps Dips

A lot of people tend to target the triceps area on their body for exercise, after all, nobody likes their arms jiggling when you wave them. However, this floor exercise can be particularly dangerous if you don’t put your arms in the proper position when doing it, which can lead to some painful injuries because your upper arms and rotator cuffs have some tiny muscles in them that can easily be injured. If you still want to exercise your triceps, it’s better to do a triceps push-up or a single-arm triceps kickback.

14. Behind The Neck Lat Pulldowns

This exercise is not recommended for people over 40 to do because it can cause injuries on your neck, shoulders, and arms, which puts a lot of pressure on your rotator cuffs, and if done incorrectly, you can sustain chronic shoulder strains or shoulder pains, or even neck injuries. A good way to actually do it is to keep the bar where you can see it, and try doing this exercise slowly and steadily, changing your grip to better accommodate your needs, that way, you take a lot of pressure that this exercise puts on your body and distribute it better along your shoulder blades and back as well as your arms and neck.

15. Dumbbell Flyes

Dumbbell chest flies are quite an impressive exercise and one the most common and easy ones to do. The problem with them is that they aren’t effective enough and can cause way more harm than good. This kind of workout puts a lot of strain on your shoulders when you bring you arms below your chest, which can cause some of the most painful shoulder injuries. Its recommended that you instead to do Wolverines because it won’t hurt, and it will be generally more effective than dumbbell chest flies.

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CHAM CH_Food

15 Reasons Why Bananas Can Be Bad For You

Bananas are a great fruit to eat. They come perfectly packaged for you to enjoy one of them. They can be eaten raw, cooked, over your cereal or inside of the bread, and still pack quite the nutritional punch. However, bananas can be a problem for your body. Eating them comes with increased risks to your heart and waistline, not to mention the fact that they can cause severe allergic reactions, and some medication recommends that you don’t eat bananas if you’re taking them. This a list of all the problems that this fruit can cause.

1. Not a Diet Food

As said before, bananas have a great amount of nutritional value, but that comes with a cost. They are higher in calories than a lot of other fruits are, with about 110 calories per serving (126 grams), and having fewer fibers than them, which won’t make feel full for long. They are also mid-level in the glycemic index, which means that it’s not recommended to eat them if you are diabetic. So, if you are on a diet, you may want different snacks or fruits to eat that are less caloric, like apples or grapefruit, which have way more fiber content than bananas and fewer calories as well.

2. Migraines

There is a substance that some people are allergic to called tyramine, which can be naturally found in protein-rich foods, like blue cheese or parmesan. If you have an allergy to tyramine, it may be better to avoid eating bananas as well, since they are rich in this substance, especially the stringy fibers that is around them, and the banana peel as well. In some countries, these parts of the fruit are used in snacks or recipes, so, if you travel, be careful if the dessert that you ordered doesn’t have any of that on, or you might have some bad problems soon.

3. Too Much Potassium

Potassium is good for your body and your heart in moderation of course, and you probably know that bananas have quite a lot of it, so one of these fruits a day should be enough for you. But, if you eat too much of this fruit in a single day, you will have a lot of potassium on your body and will develop hyperkalemia. This condition can lead to irregular heartbeat, temporary paralysis, and muscle weakness. Of course, you would need to eat a lot of bananas to get this, but if you have any disease that leads to an elevated potassium level, or you are taking daily potassium supplements, it might be easier for you to have hyperkalemia, so be careful.

4. Not a Good Breakfast

There was a popular diet fad known as the morning banana diet, which recommended only eating a banana during breakfast with water, however, that made people feel sleepy, and after a while, the fad died down. Today, we know that banana shouldn’t be eaten during breakfast because of the effects of tryptophan, a substance that can slow down mental processes and reaction times. Which, along with all the magnesium on a banana that makes your muscles relax, is a great recipe for a nap. From this, we can see that bananas might not be the best fruit for breakfast, but instead, for an after-dinner snack right before bed, to help with your sleep. But don’t forget to brush your teeth afterward since these fruits are hard on them.

5. Bananas and Tooth Decay

Bananas can be good for your teeth. They have calcium and vitamin D, which makes for stronger bones and enamel, the substance that makes the crown of your teeth be durable and protecting it from degradation. However, if you let sugars and starch stay on them for a long time, the PH of your mouth changes and enamel may start to be eroded. Unfortunately, bananas have quite a bit of sugar to make this process happen, and while one of them can’t make that on their own, if you eat a lot of bananas that can lead to tooth decay. Like said before, if you eat a banana, brush your teeth after that to avoid the damage.

6. Nerve Damage

Bananas have quite a lot of vitamin B6, and if you eat a lot of bananas, that can cause some serious problems, specifically, it can cause the death of neurons. Why is that? Well, vitamin B6 at high doses have a very direct and toxic effect on a subset of neurons that carry information from your spinal cord to your brain, basically killing some of them, which might become a very serious problem in the future. But that can only happen if you consume 500 milligrams of it, which might be a bit unrealistic, considering that to achieve that you would have to consume a whole bunch of bananas.

7. Allergies

Bananas can cause a lot of different allergic reactions to people. For example: If you have a ragweed allergy, it’s very probable that you would have an allergy to bananas as well. And if you can’t eat avocados, kiwi fruit, tomatoes, bell peppers or potatoes without an itchy mouth or wheezing? First, I feel sad for you. Second, you probably can’t eat bananas without having this allergic reaction as well. And if you have an allergy to natural latex? Probably will have a reaction to bananas because they contain some similar proteins. So, if you have a sensitivity to any of those things, it’s best to avoid eating this fruit as well, since there is a high chance that you might have an allergy to it too.

8. Bananas May Not be Safe for Babies

An allergic reaction is bad, and a bad allergic reaction might make someone have an anaphylactic shock, which is a potentially fatal condition that requires urgent and immediate care, and a reaction like that can be treated with epinephrine injection, intravenous fluids or positioning the person flat. Why are we talking about this? Well, because giving Bananas to your infant without caution can potentially cause this. So, if you do give them this fruit, go easy on it, and give it slowly to them so that their body can adapt and understand that a banana is a not a danger to the body.

9. Stomach Aches

Bananas can give some bad stomach aches, and there are reasons for that. If the banana you ate was unripe, your body will have to work much harder to digest it because the amount of starch on unripe bananas is high.  But, if you had a stomach ache after eating a ripe banana, maybe you have an allergy, or maybe you have an infection or gastrointestinal disorder of some kind. Or it might be because you ate too much of it as well, which has been said before that it’s not recommended. In any way, you must talk to a doctor in the case that those stomach aches after eating a banana are something that hasn’t happened before.

10. Bananas Have Serious Drug Interactions

The FDA lists four different classes of drugs that you shouldn’t mix with bananas. The first and second ones are beta-blockers and ACE inhibitors that are constantly prescribed to heart patients. They cause a surge of potassium in your bloodstream, and by knowing that a banana is full of it you already know that this might not be a good idea because it can lead to hyperkalemia. The third one is Oxazolidine antibacterials, which when mixed with bananas can increase your blood pressure dangerously. And the fourth one is any kind of diuretic because they can also cause hyperkalemia.

11. Constipation and Gas

As said before, if you eat an unripe banana you are going to have a stomach ache because of the high amounts of starch that your body must try to process. And to do that it needs a lot of time and a lot more energy. But a ripe banana might be perfect to stop constipation that you feel. However, eating too many bananas, be it unripe or ripe will cause you to have a lot of gas in your body because of all the fibers that were consumed, and while your body needs them to work properly, it doesn’t need that much, so it’s best to keep it moderate.

12. Risk of Type 2 Diabetes

Bananas fit into the medium-level glycemic foods. And what that means is that it can cause slight spikes in your blood sugar levels. If you overconsume foods with a high glycemic index you will have the risk of developing type 2 diabetes, obesity or cardiovascular diseases. So, if you consume bananas along with that diet, it’s not going to do you any good, and it should be something that you should be careful, especially if it’s an overripe banana since it has a higher glycemic index than a ripe banana.

13. They Have a High Amount of Carbs

We already know that bananas are not good for diets, but this especially applies to low-carb diets, because a medium sized banana contains about 27 grams of carbs, which is much higher than a lot of other fruits like apples and oranges, which only contain 14 grams of carbs and 12 grams of carbs respectively. What that means is that if you are in a low-carb diet, you should avoid bananas, and instead go for some of these more adequate alternatives to go with your diet.

14. Bananas Are Not a Good Snack On Their Own

Bananas are some of the most delicious fruits that there is, especially a ripe one, but you should be careful with eating as a snack or by itself. Because bananas have a good amount of sugar and carbs, they can cause the slight spikes on your blood glycemic index that’s been said earlier, and not only that, because they don’t have a lot of fibers when they are ripe, they don’t make you feel full for a long period. It’s much better to pair them with something else when eating, especially some kind of healthy fat or protein to compensate for that.

15. In Conclusion

Banana can be a problematic food. Its high amounts of carbs and sugar can cause some problems, if bananas are eaten in excess, as can the huge amount of potassium that they possess, however, they are still quite healthy, being very nutrient-dense and good for you in moderation. And just like all things, sure, it has its bad sides, but if you are careful with it, there is not going to be a problem anytime soon. Unless you are allergic that is.

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15 Foods That Will Help You Get Smarter

Nearly everyone that has studied for a test the day before it probably went through loads of coffee or drinks full of caffeine to just keep themselves awake. But when it came to the day itself, you barely remembered the things that you studied, because you were basically forcing your brain to do something while it was tired. However, you don’t need to do that anymore, because there are foods that will make your brain work better, and you to have better concentration levels. This article will provide you 15 of them:

1. Extra-Virgin Olive Oil

Olive oil has been proven that in a diet it can help you have improved memory and learning and has also been associated with prevention against neurodegenerative diseases because of its antioxidants that are known as polyphenols that are found in this oil. However, while it’s great for your brain, it’s in your best interest to not cook with it because these polyphenols will decompose at high temperatures, so it’s best that you eat them cold or at room temperature as a part of a sauce or in a salad.

2. Salmon

What makes salmon so great for your brain is its omega-3 fatty acid content that will help your brain keep running fast, smoothly and to also improve your memory, and just like the extra-virgin olive oil, it protects your brains against neurodegenerative diseases. But this fish doesn’t only help with that, but it also helps prevent cancer and to kill tumors, which is a crazy number of goods things that a single type of fish can do. However, you should be careful with the origin of your salmon, since this is specifically about the wild-caught ones, not the farmed variety that is filled with a lot more bad fat and can be full of toxins and mercury.

3. Coconut Oil

Coconut oil is one of the most versatile foods out there and is capable of keeping your skin looking young, your hair smoother, and when it comes to your brain it’s also going to help it in a lot of ways. One of them is that coconut oil works as a natural anti-inflammatory, and also helps with memory loss as you age by using it’s medium-chain triglycerides to break down bad bacteria that is on your gut, and by doing this, it also helps you absorb nutrients more efficiently, which indirectly contributes to a healthier brain and body.

4. Avocado

The avocado is one of the healthiest fruits that you can consume and is also great at helping your brain out in multiple ways. Because it has both vitamin K and folate, it can help prevent blood clots, which is useful for your brain because the chances of a stroke are lessened, while also improving both memory and concentration. They also have a lot of vitamin B and vitamin C, which will help keep your body running without any problems or tiredness.  And while they have a high-fat content, the ones that they do have is packed with monosaturated fats, which is the good kind that keeps your blood sugar levels steady.

5. Blueberries

Blueberries contain a lot of antioxidants, like vitamin C, vitamin K, and fiber. And we know from before that all these things can help preserve your memory, help with improved concentration and focus, and help the communication between your body and your brain, making your reflexes faster for an example. Blueberries also contain gallic acid, which is especially good at protecting your brain from degeneration, fast aging, and stress. That is quite a lot of goods packed in such a small, sweet package. It’s recommended that you eat blueberries daily.

6. Eggs and Egg Yolk

Eggs have not been always regarded as one of the best foods for your brain, rather, for a long time, it was on a list of foods that weren’t really that good for you. However, in today’s age, we know that this is not true, especially when it comes to the egg yolk, which has a large amount of a substance called choline, which helps in the fetal brain development for pregnant women. However, that is not the only good thing eggs do for you, they also help to break down a substance called Bethane which produces hormones that are related to happiness.

7. Dark Chocolate

Chocolate has always been an enemy of diets and health, but not this type. Dark chocolate contains extremely high levels of flavonols, which is a plant-based nutrient that has antioxidant and anti-inflammatory properties. An example of what it can do is help lower blood pressure and improve the blood flow to both the brain and the heart. However, dark chocolate is also really bitter. And sometimes the only way to make it tolerable is to add sugar on the mix, which can open the door for other types of diseases. But if you have a craving for it and are in a healthy diet, there is no problem with eating something sweet and healthy occasionally.

8. Green Leafy Vegetables

Green leafy vegetables are comprised of foods like kale, swiss chard, spinach, and romaine lettuce, and they have constantly been associated with protecting people against dementia. In one study that evaluated the eating habits and mental ability of 950 older people for an average of five years, and the ones that ate a serving of leafy green veggies at least once a day had less mental deterioration than those who didn’t, even when other social factors were factored in like age, education, social class, and family history. Not only that, but leafy greens are so packed full of nutrients that they also help your brain work faster and better, so it’s a great thing to include in your meals when you are preparing yourself for an exam.

9. Turmeric

It’s incredible that this spice has so many health benefits, but it’s no wonder that the one that has it is turmeric since its roots have been historically used as a medicinal plant for its healing properties. Today, we know the reason why turmeric was used like that, and it’s called curcumin, a chemical substance found in turmeric that is one of the most powerful anti-inflammatory agents in the world. Not only that, but this spice can boost your antioxidant levels, helping your immune system, and elevating your brains oxygen intake which will keep you more alert, a perfect spice to put on some food before you study for an exam.

10. Broccoli

We all know that when we were kids, broccoli wasn’t your favorite food, even if we were obligated to eat by our mothers. Turns out, they were right in doing that. Because broccoli is one of the best foods for your brain, thanks to its vitamin K and choline content, which are very high, and as discussed before, help you keep your memory and thinking sharp and clear. But broccoli has benefits even outside of them, especially on its vitamin C levels which is essential for your immune system, and to protect your brain from Alzheimer and dementia. Mothers do know best after all.

11. Beetroot

Beets are easily one of the most nutritious vegetables out there, and it’s no wonder that it has properties that can help you study for your exam or stay focused on certain activities. They are good anti-inflammatories, help against cancer with their antioxidants, and can help your blood get rid of toxins. They can help boost your focus, memory and energy levels as well, keeping you concentrated for much longer. Another property of beetroots is the ability to improve your blood circulation, and by improving that, it helps your brain get more oxygen, which helps it to say focused and to think faster for longer.

12. Bone Broth

Bone broth is something that takes quite an amount of time to make, however, it is worthwhile, both for your gut, and your brain. Turns out that it’s full of benefits to you, like boosting your immune system, help against leaky gut, improved the health of your joints, help you overcome food allergies, and even more. But its main properties are the high levels of collagen that it has, which helps reduce intestinal inflammation, and amino acids like proline and glycine that will keep your immune system functioning well, and your memory to work properly, protecting you against dangerous diseases like Alzheimer’s and dementia

13. Celery

Celery is a vegetable that has few calories (16 per cup) but packs a nutritional punch that will benefit you instantly. Starting with its high levels of antioxidants that act as natural anti-inflammatory agents and can help alleviate problems like joint pain and irritable bowel syndrome. It also has a high number of polysaccharides which help with digestion and with how your body absorbs nutrients, helping it absorb them more efficiently, which in turn means more energy for your brain. It also has a lot of other nutrients like Vitamin K, vitamin C, potassium and folate, which all help to preserve memory, and to protect your brain against neurodegenerative diseases.

14. Kimchi

Kimchi is a fermented food that has the power to change your gut flora. That power comes from the fact that it has a lot of probiotics, which helps your gut and your metabolism to work faster and more efficiently in general, which means more nutrients to your brain, but that is not the only thing that Kimchi does. Because this food has been shown to keep you calm with its probiotics, reducing the chances of anxiety problems or a panic attack of happening, two things which can damage short-term memory.

15. Walnut

Walnuts are good for your brain because they share the same kind of antioxidants that salmon has, which is omega-3 fatty acids, that can be considered the fuel of the brain. Consuming them daily has shown that it reduces the chances of Alzheimer’s or dementia appearing, while also improving your brain functions like memory, concentration, quick thinking, and can lead to you being much more focused for longer, which is also perfect for any kind of test that you’ll take.