Kids in the Kitchen: Tips for Cooking as a Family

Give a kid a fish stick, you feed them for a night. Teach a kid to bake a salmon filet, roast broccoli, and make a salad, you’ve given them the skills to eat healthy for a lifetime.
Cooking as a family really can provide significant, sustained benefits for your children. That’s easier said than done, though. Just reading the phrase “cooking with kids” might make your mind conjure a mess of epic proportions. Noodles on the ceiling. A sauce waterfall tumbling off the counter. Sticky hands and a messy face.
With proper preparation and patience, cooking with kids won’t turn into a kitchen nightmare. And your children will fill up on life-long skills and short-term benefits. It will make any minor messes or stresses more than worth it.
The 9 Big Benefits of Cooking as a Family
You can make up a lot of excuses for skipping the family cooking. Time, convenience, stress, etc., etc., etc. But there’s an equally long list of the benefits for cooking as a family. Here’s the nine best reasons (there were more, but you only have so much time) to start cooking with kids:
Cooking is an important life skill. Kids who don’t learn how to cook aren’t likely to starve as adults. There are ways to get food. But cooking isn’t an extravagance. It’s a skill that can impress, inspire, and empower kids and adults alike.
It helps create healthy eating habits. Cooking at home is always better than eating out. And research keeps coming to the same conclusion—cooking and eating at home develops healthier eaters. That means more nutrient-rich foods (fruits and vegetables), lean proteins, grains, and fiber. Cooking and eating with your kids also helps you set an example for healthy eating that kids can mimic (sensible portions, good choices, and more).
Makes weight management easier. Healthy weight goes hand in hand with healthy eating habits. Eating at home also makes it easier to avoid fried, fatty, and sugary foods. So, it makes sense that studies link family cooking and eating to healthy weight in kids.
Cooking improves other skills. Reading and math aren’t the first skills you connect with cooking. But reading recipes, counting ingredients, and measuring are integral parts of food preparation. Communications skills—like language and listening—can also be improved when kids cook with their parents.
It promotes better academic performance. There could be a connection to the skills kids acquire while cooking. Studies show that kids who participate in family cooking and eating test better and have bigger vocabularies.
Acts as a substance-abuse deterrent. It might seem like a stretch, but there’s research to back up this benefit. Studies have found that kids who eat with their family are less likely to abuse drugs or alcohol.
Cooking results in more adventurous eaters. Kids can be picky. And that’s not a good thing. Picky eaters can miss out on a lot of important nutrition. But cooking as a family helps kids get more excited about food. Kids are more likely to try the food they’ve helped make. This helps develop a healthy relationship with food and an adventurous palate.
Fosters connection and conversation. Cooking with kids sets up quality family time. You’ll have a chance to talk to your kids, teach, listen, and connect with them. These conversations over meals—from chopping to chewing—helps bring families together.
You’ll serve up a side of confidence for your kids. Making a meal is an accomplishment. Seeing ingredients turn into a delicious dish is a big deal for kids. Cooking as a family helps kids feel like they helped and accomplished something. That can lead to a boost in confidence.

Source : Ask The Scientist

PAG-ASA Rainfall Coding System

New PAGASA Rainfall Warning Signals: Yellow, Orange, Red

PAGASA to use color codes to simplify its Rainfall Warning System.

What does orange rainfall mean? The orange rainfall advisory is raised in areas where rainfall is between 15 mm and 30 mm within one hour. Flooding is a definite threat in communities under the orange alert. A red rainfall advisory is issued when downpours constitute an emergency.

What is a yellow warning for rain?
Yellow: Be aware. Severely bad weather is possible over the next few days and could affect people in the concerned area. Yellow means that you should plan ahead thinking about possible travel delays, or the disruption of your day-to-day activities.

What is a Red Rain Warning? 

Red: EVACUATE due to high potential of danger

Eat-fasting 2.0

Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet plan work?

The whole fasting and eating at the same time thing has become so ubiquitous, we're inured to the fact that it's the stupidest oxymoron since skinny-fat.

But suspending logic and intellect for the sake of being able to buy lunch and stovepipe jeans, we're digging scientific backing for a pro-grub upgrade to the 5:2 fad.

How does it work?

Eat-fasting 2.0 sanctions eating two meals within a 12-hour period, which is – knock us down with a catwalk model's thigh – almost normal.

According to Salk Institute researchers, the program can help the body to burn fat rather than store it, despite no weird food or kJ rules and occasional cheat meals.

They also put the kibosh on the six-meals-a-day boosting metabolism theory.

Source

Poisonous Plants to Look Out For

While plants and flowers are a great way to decorate, not every plant is safe for your home. We know poison oak shouldn’t be touched, and to keep poinsettias away from our pets, but did you know some of your favorite blooms may have toxic properties as well?

We’ve rounded up a list of almost 200 common poisonous plants so you can be sure you’re picking the safest options. Most of these plants are safe to grow and keep in your home, but should be avoided if you’re concerned of accidental ingestion from a hungry pet or curious child. Look through the list of plant names and make sure no one in your home is at risk.

Source

See  more: gardeners.com

Financial Mistakes That Can Be Avoided By Soon to retire Workers

To be able to  talk to future retirees is such an opportunity.  Among the topics that we discussed were the biggest financial mistakes that they regret, now that they’re in their 50’s.
Today, I’m sharing with you a few of their stories, which I hope you’ll find valuable.
Read beyond their sentiments and learn from it. There’s still time for you to avoid their mistakes.

1. I regret buying all these stuff that are now useless.
“Whenever we get a significant amount of money, my husband and I would spend it on something unnecessary.
We bought cars often, renovated and redecorated our home with new furniture, and splurged on gadgets and appliances.
Our children now have their own families and leading their own lives. So now, we’re left with an empty house with all the material stuff we bought through the years.
Looking back, we should have made smarter spending decisions. If we instead bought rental apartments or started a business, then we won’t be worried now about our retirement.”

2. I regret waiting for my income to increase before investing.
“When I was still single, I was able to save regularly. But I put all of it in a savings account because I thought that one needs a lot of money before they can start investing.
When I earned higher from my job, that’s the only time that I began putting money in mutual funds. But it was already difficult to invest because I also got married and had children during that time, and cashflow was tight.
I calculated it and discovered that if I invested all those savings that I had during my 20s, then it would have been around P20 million today. I could have quit my job and retired yesterday.”

3. I regret not planning for retirement.
“Next year, I will be forced to retire. And despite having a good amount of savings and an adequate retirement package, I’m still so worried about my finances.
What if that amount is not enough? Where will my wife and I get money if our savings run out? I’ve been working in the corporate world my whole life and I don’t know how to do anything else but my work.
If only I had planned for my retirement, then I wouldn’t be so lost today. I could have explored business opportunities that would ensure continuous cashflow during my retirement years.”

4. I regret trying all those get-rich-quick scams.
“I’ve always been attracted towards get-rich-quick schemes. And as the story usually goes, all of them just ended up to be scams.
I’ve lost a lot of money from those “guaranteed profit” investments. In fact, I’ve lost money again and again from different scams because I was too greedy to admit to myself that they don’t really work.
Sometimes, I imagine what would have happened if I just invested all those money on legitimate investments like the stock market or mutual funds. It makes me sad when I realize how much I could have earned today instead.”

5. I should not have relied on SSS alone.
“I’m retiring soon, so I asked our HR Department about SSS and it’s pension benefits. I was shocked to find out how little I would receive, just around P10,000 per month. The monthly cost of my maintenance medicines is almost half of that already!
Now, I’m trying to delay my retirement and asking the company to give me a few more years. I’m also cramming to start a business or find a freelance consultancy job if ever the company doesn’t grant my request.
All these years, I thought SSS was enough — but it’s not. The monthly pension you’ll receive will never be enough for your cost of living when you retire. I learned this the hard way.”

DO CALCIUM SUPPLEMENTS CONTRIBUTE TO THE FORMATION OF KIDNEY STONES?

Kidney stones affect approximately 12% of the American population, and calcium oxalate stones account for almost 90% of kidney stone incidence. Oxalates are organic chemicals found in certain foods (such as spinach and beets) that may combine with calcium to form calcium oxalate, an insoluble chemical the human body cannot use.

Since 20-40% of recurrent kidney stones have been associated with elevated urinary calcium, it was originally thought that consumption of high amounts of calcium might cause or contribute to stone formation. However, recent research has shown that calcium restriction may actually increase the risk of kidney stones under certain conditions.

Many studies have investigated the role of nutrition in helping to reduce kidney stones. In general, the intake of calcium through food and/or supplements does not contribute to an increased incidence of kidney stones. In fact, with very few exceptions, getting adequate dietary calcium actually reduces your risk for kidney stones.

If you currently suffer from kidney stones, we recommend consulting with a physician to determine the best course of action for your specific situation.
Note: it is best to take calcium supplements with meals (rather than between meals) to most effectively inhibit oxalate absorption.

Whole foods are the best source of calcium?
Humans have built strong bones without calcium supplements since the dawn of of humanity. After all, real food is the best source of both calcium and calcium cofactors!

Grassfed dairy products – dairy is ubiquitously applauded as the be-all-end-all source of calcium, but we need to look at the bigger picture.

First, dairy from factory-farmed cows has virtually negligible levels of K2 and other fat-soluble vitamins. Second, the pasteurization and homogenenization makes it very difficult to digest. Finally, dairy is not tolerated well my many people. If it causes an inflammatory response, it’s not going to support healthy bones.

If you tolerate dairy, it can be an excellent source of calcium and k2. Seek out aged cheeses, grassfed ghee, grassfed butter, and raw milk for the most nutrients.

Leafy greens – Kale, bok choy, spinach and collard greens are good sources of calcium. Remember to serve them with a source of k2, such as pastured eggs, melted butter or ghee.

Blackstrap molasses – If you use sweeteners in your daily coffee, a great substitute would be switching sugar for molasses. A tablespoon of blackstrap molasses contains 8% of the daily value of calcium.


Canned seafood  – Canned sardines and canned salmon contain the fish bones, an excellent source of calcium. If you haven’t eaten these options before, don’t let that turn you off – the bones are barely noticeable as texture.

Black eyed peas and white beans – Although legumes can be difficult to digest for some people, they can be a good source of calcium. I highly recommend properly preparing them by soaking them to reduce the anti-nutrients.

Homemade bone broth… is it a source of calcium?  Here’s a surprise: Bone broth, homemade or otherwise, is not a good source of calcium according to this research by author and traditional food advocate Kaayla Daniel! However, it is important for building healthy bones. According to Kaayla, “Bone is built on a scaffold of collagen, making collagen the most important bone building component in broth.”
In conclusion… the best ways to get adequate calcium and ensure you are absorbing it includes:

Think twice about calcium supplements, which lack cofactors required for calcium utilization

Focus on real food sources of calcium, such as leafy greens and raw dairy products.

Enjoy foods and food-based supplements rich in calcium co-factors, such as grassfed dairy and cod liver oil

Increase your magnesium intake with foods and specific supplements
Support healthy fat digestion so you are able to absorb fat-soluble vitamins.

What Is Misophonia?

Do nails on a chalkboard make you cringe? Imagine if a sound could make you panic or fly into a rage.This is the case with misophonia -- a strong dislike or hatred of specific sounds.


What Happens?

Misophonia, also known as selective sound sensitivity syndrome, starts with a trigger. It’s often an oral sound -- the noise someone makes when they eat, breathe, chew, yawn, or whistle. Sometimes a small repetitive motion is the cause -- someone fidgets, jostles you, or wiggles their foot.
If you have a mild reaction, you might feel:

• Anxious
• Uncomfortable
• The urge to flee
• Disgust

If your response is more severe, the sound in question might cause:

• Rage
• Anger
• Hatred
• Panic
• Fear
• Emotional distress
• A desire to kill or stop whatever is making the noise
• Skin crawling
• Suicidal thoughts

The disease can put a cramp in your social life. You might avoid restaurants or eat separately from your spouse, family, or roommates. Or worse, you could act on what you feel. You might attack the person who’s making the sound -- physical or verbally -- cry, or run away from the situation.

Over time, you may respond to visual triggers, too. Seeing someone get ready to eat or put something in their mouth might set you off.

How Do You Get It?
This lifelong condition usually starts between the ages of 9 and 13 and is more common with girls. It comes on quickly, but isn’t related to any one event.
Doctors aren’t sure what causes misophonia, but it’s not a problem with your ears. They think it’s part mental, part physical. It could be related to how sound affects your brain and triggers automatic responses in your body.
Because your ears are normal and your hearing is OK, the doctor may have trouble with a diagnosis. Misophonia is sometimes mistaken for anxiety or bipolar or obsessive-compulsive disorder. Some doctors think it should be classified as a new disorder.

How Do You Treat It?

The condition does affect daily life, but you can learn to manage it.
More than a dozen misophonia clinics around the country offer sound therapy combined with psychological counseling. The doctor sets up background noises to counteract your trigger sound.

You might try a device like a hearing aid that creates a sound in your ear similar to a waterfall. The noise distracts you from triggers and reduces reactions. Other treatments include talk therapy and antidepressants.

Your lifestyle also plays a role. Get regular exercise, plenty of sleep, and manage your stress. You can also wear ear plugs and headsets to tune out sounds. Set up quiet areas or safe spots in your home where no one will make the noises that bother you.

And find support. The Misophonia Association has chapters across the country. It holds annual conventions to bring together doctors and patients interested in this subject.

You can also find online and social media groups where people share coping strategies.

Facts About Dark Chocolate

Dark chocolate is made from cocoa, a powder extracted from cocoa beans that are grown in humid climates. Cocoa is a rich source of flavonoids, specifically epicatechins and procyanidins (try saying those names three times fast!). These flavonoids belong to a group called polyphenols and are potent antioxidants that protect your cells from damage. This protection can help prevent aging, various types of cancer and dangerous heart and cardiovascular diseases. Other sources of polyphenols include red wine, tea and berries—the news just gets better and better, right?

The Truth About Heart Health
Dark chocolate similarly has positive effects on our ticker. Studies have shown that dark chocolate can help increase the diameter of important arteries, thereby preventing dangerous arterial constriction. Similar studies have also found that dark chocolate increases vasomotility (the actual movement of blood) and prevents dangerous platelet clots.
In addition, consumption of dark chocolate can increase the total amount of HDL (“good cholesterol”) in your blood while simultaneously decreasing LDL (“bad cholesterol”).

Now, some of you may be thinking, “Doesn’t chocolate contain saturated fat?” You’re right—it does. While many types of saturated fat have been associated with poor cardiovascular health because they can elevate LDL and total cholesterol in the blood, one of the predominant types in chocolate (stearic acid) does not have these effects. While research into stearic acid is still being conducted, it is likely not one of the saturated fat “bad guys.” Stay tuned!

The Truth About Nutrients
Need more convincing? Dark chocolate is an excellent source of magnesium and copper, providing about 9 percent and 30 percent of the recommended dietary allowances (RDA), respectively, in only a 100-calorie serving.

Magnesium is important for energy production and protein synthesis, and copper is needed for brain development and glucose metabolism. Therefore, foods that are good sources of both nutrients are valuable to our overall health. Dark chocolate is also a good source of iron, potassium, and fiber, so…eat up!


What About Milk Chocolate?
Milk chocolate does not have the same health perks as dark chocolate. The darker variety has two to three times the amount of cocoa as milk chocolate, and this bitter powder is the key to all the listed health benefits. Thus, go for darker varieties the majority of the time.

A Choco-LOT of Opportunities

Need a few fun ways to indulge on the dark side? Try these suggestions:
• Grab a bar of dark chocolate on your next shopping trip! Look for 70 percent or more cacao to reap more of the health benefits. Note: keep an eye on serving sizes; 1 ounce (about the size of a credit card) is an appropriate serving at approximately 150 calories.

• Instead of enjoying plain ol’ oatmeal, mix in some cocoa powder. About 1 to 2 teaspoons per ½ cup of oats is all you need.

• For your next family dinner or potluck, whip up my Dark Chocolate Fondue With Fresh Fruit. Because dark chocolate and berries are both great sources of polyphenols, you’ll be giving your body a double dose of antioxidant power!

Sources:
Corti, R., Flammer, A.J., Hollenberg, N.K. & Luscher, T.F. (2009). Cocoa and cardiovascular health. Circulation, 119, 1433 – 1441.
Flammer, A.J., Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, K.A., Serafini, M., Luscher, T.F., Ruschitzka, F., Noll, G. & Corti, R. (2007). Dark chocolate improves       coronary vasomotion and reduces platelet reactivity. Circulation, 116(21), 2376-2382.
Katz, D.L., Doughty, K. & Ali, A. (2011). Cocoa and chocolate in human health and disease.Antioxidants & Redox Signaling, 15 (10), 2779 – 2811.

The Health and Benefits of Sugar Cane

Sugarcane is a form of grass that belongs to Poaceae family. It is native to the regions of the Old World, ranging from warm temperate ones to tropical ones. They are rich in sugar and today, are being grown in over 200 countries of the world. In 2005, Brazil was the largest producer of sugarcane. 

Hidden Benefits of Sugarcane

It might seem like an unlikely suggestion from your dentist, but the juice from sugarcane is actually looked upon as a good way to prevent tooth decay. Sugarcane has a slight rep for being overly sweet, but there is less sugar from the cane than in a can of soda. Mixed with flavors, such as lime or raspberry, a new following is achieved.

Health & Nutrition Benefits of Eating Sugarcanes  

• If you have been exposed to heat and physical activity for too long, drink sugarcane juice. It will help hydrate the body quickly.

• Sugarcane, being low on glycemic index, helps keep the body fit and healthy.

• Sugarcane juice is an excellent substitute for aerated drinks and cola.

• Sugarcane provides glucose to the body, which is stored as glycogen and burned by the muscles, whenever they require energy. Therefore, it is considered to be one of the best sources of energy.

• Traditionally, drinking sugar cane juice is good to ‘cool’ down the body especially during hot, humid weather like what we have here.

• As sugarcane consists of carbohydrates, in good quantities, it serves to refresh and energize the body. It supplies instant energy to working muscles and for this reason, it is also known to maximize performance in sports and endurance.

• Sugarcane juice has been found to be very beneficial for preventing as well as treating sore throat, cold and flu.

• Since sugarcane has no simple sugar, it can be enjoyed by diabetics without any fear. However, they intake should still be limited for people suffering from type-2 diabetes.

• Being alkaline in nature, sugarcane juice helps the body in fighting against cancer, especially prostate and breast cancer.

• Sugarcane is believed to strengthen stomach, kidneys, heart, eyes, brain, and sex organs.

• Sugarcane clears the urinary flow and also helps the kidney to perform its functions smoothly.

• Sugarcane juice has been found to be good for those who are suffering from febrile disorders.
Febrile disorders are responsible for causing fevers, which can result in a great amount of protein loss from the body. Liberal consumption of sugar cane juice provides the necessary protein and other food elements to the body.

• Sugarcane is beneficial for micturation, caused due to high acidity, along with genorrhoea, enlarged prostate, cyctitis and nepthritis. Mixing sugarcane juice with lime juice, ginger juice and coconut water will give better results.

• Sugarcane juice is said to speed up the recovery process after jaundice.

• Sugarcane is also good for digestion, as it can effectively work as a mild laxative because of its high potassium content.

• fresh raw sugar cane has less calories than refined sugar or syrup

• it is pretty good for digestion and can also work as a mild laxative due to its high potassium content.

• It is also high in magnesium, calcium and riboflavin (Vitamin B2).

• Best of all is that the fresh sugar cane juice is sweet to drink but it is not as bad / unhealthy as drinking syrup!

DASH Diet

Overview
The aim: Preventing and lowering high blood pressure (hypertension).
The claim: A healthy eating pattern is key to deflating high blood pressure – and it may not hurt your waistline, either.
The theory: Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though. Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we've grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voila!

How does DASH Diet work?

DOS & DON'TS

Do: Serve up lean poultry and fish in moderation.

First, decide how much you want to read. The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH, publishes free guides on the plan. One (PDF here) is 20 pages while another (PDF here) is six. Both take you through the same process of determining how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to go easy on salt. It's as simple as that.

For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for six to eight servings of grains; four to five each of veggies and fruit; two to three of fat-free or low-fat dairy; six or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; four to five (a week) of nuts, seeds and legumes; two to three of fats and oils; and five or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 milligrams.

It's OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry – they'll make you forget the salt's not on the table. Meanwhile, you'll be encouraged to stick to a regular physical activity program.

As for weight loss, you're advised to ask your doctor about how to best tailor your plan. Because DASH emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.


How easy is it to follow?
While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesn't restrict entire food groups, upping your chances of sticking with it long-term.

Convenience: Although recipe options are boundless, alcohol is not. The DASH guide PDFs are packed with tips to make it all easier.

Recipes: The NHLBI offers numerous recipes in its 20-page PDF guide. Otherwise, lots of reputable organizations, like the Mayo Clinic, provide long lists of DASH-friendly recipes.

Eating out: Difficult, since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, NHLBI suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

Alcohol: Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation – that's one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1 1/2 ounces of liquor.)

Timesavers: None, unless you hire somebody to plan your meals, shop for them and prepare them. And you can't pay someone to exercise for you.

Fullness: Nutrition experts stress the importance of satiety, the satisfied feeling that you've had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full, even if you've reduced your calorie level slightly to support weight loss.

Taste: Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.

Health & Nutrition
The panelists applauded the DASH plan for its nutritional soundness and safety. Endorsed by the federal government's Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

Sample Menu
Here's a day of typical meals on a 2,000-calorie DASH diet at a 2,300-milligram sodium level. Substitutions for a 1,500-milligram sodium level are in parentheses.

Breakfast

3/4 cup bran flakes cereal (3/4 cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk
1 slice whole-wheat bread with 1 teaspoon unsalted margarine
1 cup orange juice

Lunch

Sandwich:

• 2 slices whole-wheat bread
• 3/4 cup unsalted chicken salad
• 1 tablespoon Dijon (regular) mustard

Salad:

• 1/2 cup fresh cucumber slices
• 1/2 cup tomato wedges
• 1 tablespoon sunflower seeds
• 1 teaspoon low-calorie Italian dressing

1/2 cup fruit cocktail

Dinner

3 ounces beef, eye of the round, with 2 tablespoon fat-free beef gravy
1 cup green beans, sauteed with 1/2 teaspoon canola oil
1 small baked potato topped with: 

• 1 tablespoon fat-free sour cream
• 1 tablespoon grated, reduced-fat, natural (low-sodium) cheddar cheese
• 1 tablespoon chopped scallions

1 small whole-wheat roll with 1 teaspoon unsalted soft margarine
1 small apple
1 cup low-fat milk

Snacks

1/3 cup almonds, unsalted
1/4 cup raisins
1/2 cup fat-free, no-sugar-added fruit yogurt

Health Advantages of Potassium-Rich Foods

Foods rich in potassium offer a number of health advantages, including lowering the risk of having a stroke. Researchers have found that the health benefits of a diet that is high in potassium are particularly noticeable in older women.

A team of researchers recently studied over 90,000 women aged 50 to 79 over more than 11 years. The study was focused on the link between potassium intake and the prevalence of stroke or death due to a stroke within the period of the study.

According to the study, women with higher-than-average levels of potassium intake had a 12% lower chance of having a stroke. The risk of suffering an ischemic stroke, the most frequent form of stroke, was reduced by 16 per cent.

Ischemic strokes result from a blockage of blood to the brain through an artery. This type of stroke is one of many health risks that correlate with high blood pressure. As a whole, women who ate high-potassium diets has a 10% reduced risk of death.

Potassium has long been touted as an important part of dietary health. Diets rich in potassium typically result in overall good health, as potassium is particularly found in fruits such as bananas, as well as sweet potatoes and certain types of beans.

People that consume potassium-rich foods are also more likely to pay attention to their diet, health experts claim. Many of the key sources of dietary potassium are nutritional “superfoods” and nutrient-rich vegetables such as spinach.

A diet with large amounts of potassium-rich fruit and frequent servings of green vegetables may be the best option for preventing heart disease and other serious medical conditions, doctors claim.

Additional sources of potassium include potatoes, which typically contain 800 mg, and leafy vegetables. It’s recommended to meet your daily potassium needs via a balanced diet rather than supplements to avoid consuming an unhealthy amount.

Teens' Emotional Adjustments: What Parents Should Know

The teenage years are a time of transition from childhood into adulthood. Teens often struggle with being dependent on their parents while having a strong desire to be independent. They may also feel overwhelmed by the emotional and physical changes they are going through.

At the same time, teens may be facing a number of pressures – from friends to fit in and from parents and other adults to do well in school or activities like sports or part-time jobs. The teenage years are important as your child asserts his or her individuality.

What can I do to help my teen?

Communicating your love for your child is the single most important thing you can do. Children decide how they feel about themselves in large part by how their parents react to them. For this reason, it's important for parents to help their children feel good about themselves. It is also important to communicate your values and to set expectations and limits, such as insisting on honesty, self-control and respect for others, while still allowing teenagers to have their own space.

Parents of teens often find themselves noticing only the problems, and they may get in the habit of giving mostly negative feedback and criticism. Although teens need feedback, they respond better to positive feedback. Remember to praise appropriate behavior in order to help your teen feel a sense of accomplishment and reinforce your family's values.

Establishing a loving relationship from the start will help you and your child through the teenage years.

Ways for parents to prepare for their child's teenage years:

·         Provide a safe and loving home environment.

·         Create an atmosphere of honesty, trust and respect.

·         Allow age-appropriate independence and assertiveness.

·         Develop a relationship that encourages your teen to talk to you when he or she is upset.

·         Teach responsibility for your teen's belongings and yours.

·         Teach basic responsibility for household chores.

·         Teach the importance of accepting limits.

What warning signs should I look for?

Remember that your teen may experiment with his or her values, ideas, hairstyles and clothing in order to define him- or herself. This is typically normal behavior and you shouldn't be concerned. However, inappropriate or destructive behavior can be a sign of a problem.

Teens, especially those with low self-esteem or with family problems, are at risk for a number of self-destructive behaviors such as using drugs or alcohol or having unprotected sex. Depression and eating disorders are common health issues that teens face. The following may be warning signs that your child is having a problem:

·         Agitated or restless behavior

·         Weight loss or gain

·         A drop in grades

·         Trouble concentrating

·         Ongoing feelings of sadness

·         Not caring about people and things

·         Lack of motivation

·         Fatigue, loss of energy and lack of interest in activities

·         Low self-esteem

·         Trouble falling asleep

·         Run-ins with the law

What should I do if there is a problem?

Work together to maintain open communication. If you suspect there is a problem, ask your teen about what is bothering him or her. Don't ignore a problem in the hopes that it will go away. It is easier to cope with problems when they are small. This also gives you and your teen the opportunity to learn how to work through problems together. Don't be afraid to ask for help with dealing with your teen. Many resources, including your family doctor, are available.

Reference