Food to avoid : hot dogs

Up to 80 percent of the calories in regular hot dogs come from fat, and much of it is the unhealthy saturated type. Regularly eating processed meats like hot dogs has been linked to increased risk of heart disease and colon cancer. Swap out your hot dogs for lean chicken or turkey sausages — you get far less fat and more high-quality protein.

7 tips to better cope with shift work

A necessary part of some professions, shift work can disrupt your internal biological clock. The good news is that by taking small practical steps, you can enjoy your work and keep your health intact too. Shift work involves working outside the normal working hours of around 8 am to 6 pm.

"If you cannot avoid shift work, there are ways to reduce its health risks," says Dr Fong Yuke Tien, senior consultant and director of Occupational Medicine, Department of Internal Medicine, Singapore General Hospital (SGH).

Tips to better cope with shift work

• Minimise working on continuous night shifts.

Working on night shifts continuously for days and weeks in a row will change your sleep pattern and make it harder for you to get to sleep at your normal sleeping time

• Adhere to a set shift work pattern.

A set shift work pattern means working the same number of hours and at the same time. This may help the body adjust better to the new work schedule.

• Get enough rest.

Working continuously without a rest break to sleep will lead to fatigue. This will increase accident proneness and inattention. It will also lead to an increased sleep debt.

• Create a sleep-conducive environment.

Keep your bedroom quiet and dark which is more conducive to sleep.

Source  http://sg.news.yahoo.com/blogs/fit-to-post-health/7-tips-better-cope-shift-125150392.html

Consequences of obesity

Project Management Training: Benefits and What to Look for in PMI Training Program

You probably know by now that the schedule of projects to help meet timeliness, track resources, anticipate risks, and deliver projects on time. Managing projects including keeping projects within budget without negatively impacting quality. Over time, effective project management means more successful projects and better outcomes. If you are a manager, then here are some reasons why training should be at the top of your to-do list:

-Efficiency is what your employer wants. With training, you will provide efficient after discovering how to effectively use resources, improve communication, and multitask the right way.

-Training of employer or organization showing you that you are dedicated and capable. This leads to promotions, raises, and recognition.

-Learn to successfully manage a team to develop management and team development skills. Project Management Training shows you how.

-Finally, reach project goals by learning to confidently develop success criteria and methods to quantify success.

Yes, Project Management Training is capable of all of this and more. Project Management Institute (PMI) based programs follow a global standard and can advance your knowledge at any career or educational level. It isn't difficult to locate and enroll in a training program either. Here are a few things to look for:

-PMI methodology is the global standard and a proven concept for success. However, it is also important for the professional to incorporate multiple methodologies based on the business needs.

-Learn professional training methods. An interactive classroom environment tailored to your organization's objectives is imperative.

-What happens after training? Inquire about follow-up trainings or study sessions. This will prove to be extremely valuable.

-Finally, review the available materials and compare credentials. This is by no means the least important criteria.

King mackerel's mercury levels

As a rule both salmon and mackerel contain negligible levels of heavy metal pollutants such as mercury compared to other species of fish. That said, one species of mackerel known as the king mackerel contains a good deal of mercury and needs to be avoided, according to the American Heart Association. King mackerel is a large predatory fish indigenous to the Gulf of Mexico and the South Atlantic. A reading of around 1 part per million of mercury in any species of fish is considered high, and king mackerel contains a 0.73 mean mercury level per parts per million. Stick to smaller species of mackerel to keep mercury intake within a safe range.

Benefits of green tea

Health Benefits of Eating Shrimp

Shrimp can help you lose weight, provide you with important beauty nutrients — such as the antioxidant astaxanthin — and add cancer-fighting minerals to your diet.

Weight loss benefits of eating shrimp

Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for anyone determined to shed off pounds. Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin is a hormone that plays a key role in regulating the body's energy expenditure, fat storage, and appetite. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. The iodine in shrimp is good for the proper functioning of the thyroid gland which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss.

A true beauty food

Shrimp contain astaxanthin, a carotenoid that gives them their pink color and that can act as a potent antioxidant and protect the skin from premature aging. Also the omega-3 fatty acids in shrimp provide antioxidant protection. The zinc shrimp boast plays an important role in the production of new cells (including hair cells and skin cells). It also helps maintain the oil-secreting glands on the scalp that keep hair shiny. In addition, shrimp are a good source of copper which can help prevent hair loss, contribute to hair thickness, and intensify hair color.

Selenium punch for extra protection against cancer

Shrimp are loaded with selenium. Several population studies suggest that the risk of death from cancer, including lung, colorectal, and prostate cancers, is lower among people with a higher intake of the trace mineral selenium. Death rates from cancer are significantly lower in areas of the world where selenium is abundant in the soil than in areas where selenium levels are low. Selenium is believed to reduce cancer risk in two ways: First, selenium is an important constituent of glutathione peroxidase, an enzyme with anti-oxidant properties which can help protect the body from damaging effects of free radicals. Second, selenium is believed to prevent tumor growth by boosting the immune system and inhibiting the development of blood vessels to the tumor.

• Every 85 g (8oz) of steamed shrimps can provide the body with 48% of the DV of selenium. Lack of selenium in the body has been linked to the incidence of many types of cancer, including prostate. Researchers at the Institute of Food Research (IFR) revealed that a combination of sulforaphane and selenium makes them 13 times more potent in attacking cancer. Sulforaphane-rich foods include broccoli, cabbage and other cruciferous veggies.

Helps process fats

Niacin (vitamin B3) helps process fats, carbohydrates and protein and turns it into energy. Shrimps can provide a good amount of this essential vitamin.

Helps fight depression 

Just like fish, shrimp can also supply omega-3 fatty acids. Study participants have shown that omega-3’s offer powerful protection against depression and may help improve mood to those who are already suffering from the disorder.

Helps promote prostate health

Preliminary studies have shown that zinc slow down prostate cancer cell growth.  Eating shrimps will add to the body’s needed daily value of this mineral which is only 10-15 mg.

Keeps thyroid healthy

Shrimp can contribute to thyroid health through its supply of copper.

Helps stabilize blood sugar levels

These scrumptious seafoods are also good sources of magnesium, which studies suggest can help prevent the development of type 2 diabetes

What about the cholesterol?

Shrimp are often given a bad rap for their high cholesterol content. Although it is true that shrimp are relatively high in cholesterol (about 200 milligrams in 3.5 ounces, or 12 large boiled shrimp),the Rockefeller study on shrimp and cholesterol suggests that shrimp chloesterol may not be that bad for you.

Shrimp Nutrition Facts

Glycemic Index (GI) Rating / Glycemic Load: As shrimp contain no carbohydrates, their Glycemic Index rating is 0. Calories: Shrimp are relatively low in calories, with 1 gram of shrimp containing 1 calorie (1 ounce of shrimp, or 28 grams, therefore contains only 28 calories). Macronutrients: Shrimp are made almost entirely of protein and water, but they do contain some fat and cholesterol, too. Vitamins & Minerals: Shrimp are supercharged with vitamin B12 and selenium. In addition, they provide a fair amount of vitamin A, vitamin E, vitamin B6, iron, magnesium, sodium (salt), zinc and copper. Surprisingly, they also contain some vitamin C. Omega-3 fatty acids Selenium Vitamin D Vitamin B12 Niacin Magnesium Phosphorus Iron Zinc Copper

15 foods that kill belly fat

There are certain foods that KILL belly fat and others that CAUSE belly fat (and belly bulge). Here are 15 that will flatten that bulge:

1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.

3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.

4. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!

5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.

6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.

7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.

8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.

9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.)

10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).

11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.

12. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.

13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”)

14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.

15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.