Getting a good night’s sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less apt to eat properly, and bad food habits can prevent us from developing good sleep hygiene |
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Monday 13 June 2016
Eat Right. Sleep Tight.
Getting a good night’s sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less apt to eat properly, and bad food habits can prevent us from developing good sleep hygiene |
Fitness Tips........
Why Be Active
For some quick tips, see below.
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| Renew your commitment to a healthy lifestyle. Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information, such as this article about exercise. Put your fitness plan into action today! | |
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| Aerobic exercise is important for the cardiovascular system. It’s defined by repetitive motion such as running, swimming or cycling. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine. | |
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| Set small, specific goals you can stick to (like losing 5 percent of body weight or exercising three times a week, etc.) Drink green tea (which helps promote weight loss). Snack on fresh fruits and vegetables during your day. | |
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| Resistance exercise is important for healthy muscles and bones. It also builds strength. It’s defined by activities with short bursts of energy, such as weight lifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak. | |
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| Simple ways work for getting fit – you don’t need to join a gym. If you become more active in your everyday life – such as parking your car further and walking more, taking the stairs instead of the elevator, or even walking to a co-worker’s desk instead of emailing them – you’ll get fit faster. | |
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| Your metabolism doesn’t slow with age. It’s just that as people get older they do less strength-training and can lose lean muscle mass. The more lean muscle tissue you have, the higher your metabolism – and the faster you’ll lose weight. Keep your exercise and activity levels up each year, and you’ll simultaneously maintain your muscle tone, keep your metabolism up and maximize healthy weight loss. | |
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| At least 30 minutes of moderate-intensity activity, at least five times each week, will keep you physically active. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up. | |
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| Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated. | |
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| Rest between workouts and allow your body time to recover. | |
Healthy eating tips
Healthy diets contain a variety of foods
In general, we should include a range of nutritious foods and eat:
- plenty of breads and cereals (particularly wholegrain), fruit, vegetables and legumes (such as chickpeas, lentils and red kidney beans)
- low-salt foods, and use salt sparingly
- small amounts of foods that contain added sugars
- reduced-fat milk and other dairy products.
Physical activity and healthy eating
A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, such as walking, is recommended every day.
Keep fat to a minimum
Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.
Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet. Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).
Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, nuts and seeds, are thought to have an anti-clotting effect on blood, to reduce the risk of heart disease and to possibly lower blood pressure.
Eat and drink less high-kilojoule foods
The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.
This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juice, energy drinks should also be limited.
Eat foods rich in calcium and iron
It is important for all Australians to eat foods which contain iron and calcium. In particular:
- Calcium – is important for bone health especially for infants, women and girls.
- Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.
Drink alcohol in moderation
Alcohol is high in energy (kilojoules) and should be consumed in moderation. Men should drink less than two standard drinks per day and women less than one standard drink per day. One standard drink is 375 ml mid-strength beer, 100 ml wine or 30 ml spirits. Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.
Healthy diets for babies and children
There are guidelines to follow that help encourage a healthy diet for your infant or child, including:
- Infants – it is encouraged for babies to be breastfed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use formula, be careful not to overfeed or underfeed your baby.
- Sugar – children should eat only a small amount of foods that contain sugar and avoid food with added sugar, such as lollies, fruit drinks and soft drinks.
- Low-fat diets – are not appropriate for infants and young children under two years of age. A diet low in fat, especially saturated fat, may be considered for older children.
- Drinks – infants and children should be encouraged to choose water as their preferred drink.
Don’t skip breakfast
Children who skip breakfast generally have poorer nutrition. Their diets contain less:
- calcium
- iron
- dietary fibre
- vitamins such as riboflavin and niacin.
Adults who eat a healthy breakfast are more likely be a healthy weight and more productive at work.
Tips for healthy breakfasts
Some easy-to-prepare, healthy breakfast ideas include:
- fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated)
- toast with cheese and tomato. Hot or cold reduced fat milk
- rolled oats made with quick oats. Add sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated). Orange juice
- baked beans on toast. Orange juice
- fruit or plain yoghurt with fruit.
bananas
Banana fruits are among the most important food crops in the world.
They come from a class of plants called Musa, that are native to Southeast Asia, and are grown in many of the warmer areas of the world.
Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
This is what bananas typically look like:
Saturated Fats.......
Saturated Fats
Saturated Fats
Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.What are saturated fats?
From a chemical standpoint, saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.
How do saturated fats affect my health?
Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles
What foods contain saturated fats?
Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products.
Examples are:
- fatty beef,
- lamb,
- pork,
- poultry with skin,
- beef fat (tallow),
- lard and cream,
- butter,
- cheese and
- other dairy products made from whole or reduced-fat (2 percent) milk.
In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.
What's my daily limit for foods with saturated fats?
The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. That means, for example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fats. That’s about 13 grams of saturated fats a day.
Sunday 12 June 2016
Bananas 101: Nutrition Facts and Health Benefits
Banana fruits are among the most important food crops in the world.
They come from a class of plants called Musa, that are native to Southeast Asia, and are grown in many of the warmer areas of the world.
Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
This is what bananas typically look like:
Apples 101: Nutrition Facts and Health Benefits
Apples are among the most popular types of fruit in the world.
They are the fruit of the apple tree (Malus domestica), originally from Central Asia, and are grown all over the world.
Apples are high in fiber, vitamin C and various antioxidants. They are also very filling, considering their low calorie content. Studies show that eating apples can have multiple benefits for health......
They taste delicious on their own and are usually eaten raw, but they are also used in various recipes, juices and drinks.
This is what apples typically look like:
There are many different types, with a variety of colors and sizes.
Nutrition Facts
One medium-sized apple contains only 95 calories, with most of the energy coming from carbs.
The table below contains detailed information on all the different nutrients in apples.
Apples - Nutrition Facts
General information
| Amount | |
| Calories | 52 |
| Water | 86 % |
| Protein | 0.3 g |
| Carbs | 13.8 g |
| Sugar | 10.4 g |
| Fiber | 2.4 g |
| Fat | 0.2 g |
| Saturated | 0.03 g |
| Monounsaturated | 0.01 g |
| Polyunsaturated | 0.05 g |
| Omega-3 | 0.01 g |
| Omega-6 | 0.04 g |
| Trans fat | 0 g |
Is Fruit Good or Bad For Your Health? The Sweet Truth
Eat more fruits and vegetables
If I had a dime for every time I heard that recommendation, I’d be a rich man today.
Everyone knows that fruits are healthy… they are the default “health foods.”
They come from plants… they’re real, whole foods and humans have been eating them for a long time.
Most of them are also very convenient… some people call them “nature’s fast food” because they are so easily portable and easy to prepare.
On the surface, they seem like the perfect food.
However… many people have challenged the belief about the health effects of fruit in the past few years.
The main reason is that fruit is relatively high in sugar compared to other whole
Tuesday 7 June 2016
How To Check My Number in BanglaLink -USSD list
This code will work for only BanglaLink Sim in Bangladesh. other codes are :
| Check my BL Account Balance : | *124# | |
| Check my BL sim Number for BanglaLink : | *511# | |
| Check Current Package: | *125# | |
| Banglalink Advance: | *874# | |
| BanglaLink Internet Data Pack (Internet): | ||
| GPRS Pack P1 (Pay per 1kb) No Activation: | ||
| GPRS Pack P2 Activation: | *222*1*4# | |
| GPRS Pack P3 Activation: | *222*1*12# | |
| GPRS Pack P4 Activation: | *222*1*1# | |
| GPRS Pack P6 Activation: | *222*1*8# | |
| GPRS Pack P7 Activation: | *222*1*5# | |
| GPRS Pack P8 Activation: | *222*1*6# | |
| GPRS Pack P9 Activation: | *222*1*7# | |
| GPRS Pack P5 Activation: | *222*1*3# | |
| GPRS Pack P10 Activation: | *222*1*2# | |
| GPRS Pack P11 Activation: | *222*1*9# | |
| GPRS Pack P12 Activation: | *222*1*10# | |
| GPRS Pack P13 Activation: | *222*1*11# | |
| GPRS Data Check: | *222*3# | |
| GPRS Internet Remove / Deactivation: | *222*2# | |
| GPRS Bonus Check: | *124*5# | |
| FnF friends and family : | ||
| Special FnF Activation: | *166*7*Number# | |
| Special FnF Deactivation: | *166*7*old FnF*new FnF# | |
| Set FnF: | *789*7*3*1# | |
| Check FnF: | *789*7*3*2# | |
| Change FnF: | *789*7*3*3# | |
| Remove FnF: | *789*7*3*4# | |
| SME Community Activation/migrate: | *166*65*1# | |
| SME Communitiy Unsubscribe: | *166*65*2# | |
| SME C&C 500 Activation: | *132*12# | |
| SME C&C 500 Dectivation: | *132*13# | |
| SME C&C 500 Usage Check: | *132*12# | |
| Call Me Back: | *126*Number# | |
| MCA Out of Reach: | *62*622# | |
| Power Menu: | *789# | |
| USSD Alert Service: | *234# | |
| Prize Bonus Point Check: | *567*1# OR *720*1# | |
| 100 SMS Activation: | *222*8# | |
| 100 SMS Deactivation: | *222*9# | |
| 100 SMS Balance Check: | *124*3# | |
| 500 SMS Activation: | *132*1# | |
| 500 SMS Balance Check: | *124*2# | |
| Check Bonus Talktime & Validity: | *124*3# OR *124*4# | |
| Check Bonus SMS Balance & Validity: | *124*3# OR *124*4# | |
| 65paisa/min Activation: | *166*4*2# | |
| 65paisa/min Dectivation: | *166*5# | |
| Banglalink Emergency: | *321# | |
| VMS Activation: | *21*770# | |
| Dial Up Number: | *99***1# | |
| Bill Pay Service: | *777# | |
| Mobile Train Ticket: | *131# | |
| Jobs Link Subscribe: | *108*1# | |
| Jobs Link Unsubscribe: | *108*1*2# | |
| Bibaho Link Subscribe: | *108*2# | |
| Bibaho Link Unsubscribe: | *108*2*3# |
Saturday 4 June 2016
Review websites & apps for cash
Review websites & apps for cash
Well it seems like you’re pretty nifty with a web browser, so perhaps it’s time to turn pro and browse websites as a paid and fun job!Introducing UserTesting.com – a new platform that pays everyday people to review all kinds of websites. Each review takes around 20 minutes and bags you $10 (£6.50) via Paypal.Simply sign up here, complete a test review and look forward to receiving websites in your inbox.
Social Investment Networks & Earn
- The historically hard to break world of investing in stock markets and currencies has been cracked wide open. Today there is no need to be a fat cat or fund the yachts of Wolf of Wall Street style stock brokers. You can do it all yourself with the help of online market trading platforms.Having spent many hours researching this new opportunity, I’ve been experimenting with the two biggest platforms: Plus500 andeToro.com.Both offer free practice accounts, and Plus500 also give you a free £20 (without depositing) which is worth taking up. Overall I prefereToro with over 4 million users worldwide. It was recently featured in the BBC 2 documentary “Traders: Millions by the Minute” and theFinancial Times.
One of the best things on eToro is the CopyTrader feature. This lets you literally see, follow and copy the investments of other top performing traders.Follow George’s complete guide to trading on eToro to learn more. I think $250 is a good amount to get the most out of the learning curve by trying out a few different markets. If nothing else you’ll learn a great deal about various investments and industries.Warning: trading can be volatile and you can lose money, so don’t throw your life savings into it! Sell your notes
If you don’t mind sharing your notes with other students it’s a great way to generate a little extra cash. There are sites out there that you can upload your notes to, along with your price, and then when another student downloads them you get paid.Sites like Notesale are free for you to list your notes but tend to take a cut of your profit in order to handle the marketing etc so that you don’t have to go out there and promote your notes yourself.You will most likely have to upload PDFs but it’s worth it for the return and you can submit handwritten notes but you’re likely to make more money if they’re typed up.
Paid for searching the web##
- Interested in earning cash for doing what you already do online? This has to be one of the easiest methods of making money online without really any effort or change in your behavior.This innovative idea by Qmee.comrewards you for searching in Google, Bing or Yahoo. You just install a simple add-on to your browser and when you conduct a search there may be a few sponsored results alongside your normal search.
Each Qmee result has a cash reward attached – if you are interested in it simply click on it and collect your reward.The best thing is there is no minimum to cashout – our first one was just 72p wired to our Paypal account. You also have the option to donate it to charity.Sign up now for free and start earning from your own searches!Click here to start.
