14 Reasons to Eat More Pasta

1.  It's part of a good diet

Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish and poultry.  It's a good source of energy and can give you fiber too.  If it's made from whole grain, that can help with stomach problems and may help lower cholesterol.  Try some tagliatelle with wild mushrooms and truffle oil.

2.  It makes you less 'hangry'  

It's filling which means it can curb your desire for food for a long time.  That'll make you less likely to get snuppy or grumpy - you know 'hangry'.  Try a round pasta called orecchiette with sausage and broccoli rabe, a traditional Italian dish with a red chili kick.

3.  It's affordable

The basic ingredients are simple and cheap: flour, water, salt, and maybe some eggs.  Whether you make your own or buy it at the store, pasta is a great way to feed the family without breaking the bank.  Try a traditional spaghetti Bolognese - the meat simmers in milk and then wine.

4.  It's versatile

You can serve it as a starter, a side dish or the main event.  How about a pasta salad with mozzarella, sun-dried tomatoes and olives? It's tangy and delicious and you don't have to make it at the last minute.

5.  It's easy to make

Keep some fresh angel hair pasta in the freezer for quick meals.  Once the pot of water boils, you're pretty much done: Because it's so thin, the pasta cook in seconds.  Toss it in a pan with some olive oil, black pepper and pecorino cheese for a traditional Roman dish: angel hair cacio e pepe.

6.  There are a million shapes

OK not literally a million, but  you get the idea: bow ties, shells, ribbons, tubes, bowls and ravioli that hold fillings from butternut squash to wild boar and more.  This opens endless possibilities for dinner, even if you have just a few minutes.  For something unusual, try some rigatoni with eggplant puree.

7.  It may help prevent cancer

Whole-grain pasta can give you all sorts of health benefits.  It has several things that can help protect you against certain kinds of cancer, especially stomach and colon cancer.  For a special treat, try spaghetti carbonara with whole-grain pasta.  But don't make this rich dish a regular meal.  It's made with bacon, butter, egg yolk and Parmesan cheese.  It's like mac and cheese for grown-ups.  With bacon!

8.  It can help you lose weight

Pasta has gotten a bad rap because of its carbohydrates.  But research shows that carbs don't keep you from losing weight - as long as you don't overdo it.  In fact, in one study, people who ate pasta as part of a Mediterranean diet had a lower body mass index (BMI) - a measure of your body fat based on your height and weight - than those who din't.  They also had less belly fat (which is worse than other fat).  Fresh-cut tomatoes with garlic and basil and a touch of olive oil work well on any pasta for a healthy meal.  

9.  It doesn't have much salt

Too much of this mineral can play a role in heart disease, high blood pressure, diabetes and other health problems.  Pasta is low in it, but that won't matter if you add it back in the sauce.  Spicy penne arrabiata has plenty of punchy flavour without any salt.

10.  It's low in fat

Pasta had just over half a gram of fat per serving.  Of cause, all that goes out the window if you drench your noodles in butter, cheese and olive oil.  A simple farfalle - 'bow tie' pasta - with marinara and basil makes a healthy, light and satisfying meal.  But keep that sprinkling of Parmesan to a minimum.

11.  It helps keep blood sugar in check

They glycemic index (GI) is a measure of how fast sugar gets into your bloodstream.  Healthy diets that include food with a low GI may help prevent diabetes and obesity, and pasta has a low GI.  Try some tortellini en brodo: It has a delicious ground meat filling and the broth will fill you up with fewer calories.

12.  It has a long shelf life

You're unlikely to waste it, whether it's dried and packaged from the supermarket shelf or fresh-frozen in you freezer.  It keeps for months either way.  So the next time you get a craving for spaghetti and meatballs, the main ingredient will be waiting for you.

13.  It can be gluten-free

Demand has spawned a new category of pastas made from corn, rice and even quinoa.  For an exotic take, try gluten-free linguine pescatore, an Italian dish made with a mix of seafood that can include mussels, clams, calamari, shrimp and fish in a tomato sauce.  No parmesan, though - Italians typically keep their fish and cheese separate.

14.  You can eat it for dessert    

Kugel - a simple baked noodle dish made with sour cream, cinnamon, raisins and sugar - originated in Eastern Europe and is one of the great comfort foods of all time.  Use it as a sweet side dish or serve it as dessert - it's just as delicious either way. 

Sex-Drive Killers

1.  Stress

Some people do many things well when they 're stressed.  Feeling sexy usually isn't one of them.  Stress at work, home or in relationships can happen to anyone.  Learning how to handle it in a healthy way really helps.  You can do a lot of it yourself and a counselor or doctor can also help.

2.  Partner problem

Problems with your partner are among the top sex-drive killers.  For women, feeling close is a major part of desire.  For both sexes, watch for fallout from fights, poor communication, feeling betrayed or other trust issues.  If it's tricky to get back on track, reach out to a couples counselor.

3.  Alcohol

A drink may make you feel more open to sex.  But too much alcohol can numb your sex drive.  Being drunk can also be a turn-off for your partner.  If you have trouble drinking less, seek help.

4.  Too little sleep

If your sexual get-up-and-go is gone, maybe you're not getting enough sleep.  Do you go to bed too late or rise too early? Do you have a sleep problem like trouble falling or staying asleep or a condition such as sleep apnea?  Anything that messes with a good night's rest can mess with sex.  Fatigue saps sexy feelings.  Work on your sleep habits and if that doesn't help, talk to your doctor.

5.  Having kids

You don't lose your sex drive once you're a parent.  However, you do lose some time to be close with kids under foot.  Hire a babysitter to nurture some time to be partners as well as parents.  New baby?  Try sex during baby's nap time.

6.  Medication

Some drugs can turn down desire.  They include some of these types of medications:

i.  antidepressants

ii.  blood pressure medications

iii.  birth control pills

iv.  chemotherapy

v.  anti-HIV drugs

vi.  finasteride

Switching drugs or dosages may help - ask  your doctor about that and never stop taking any medicine on your own.  Tel your doctor too if your sex drive stalls soon after you start taking a new drugs.

7.  Poor body image

Feeling sexy is easier if you like how you look.  Work on accepting your body as it is today, even if you're working to get in shape.  Feeling good about yourself can put you in the mood.  If your partner has low esteem, assure them that they're sexy.

8.  Obesity

When you're overweight or obese, desire often dims.  It could be that you don't enjoy sex, can't perform like you want to, or are held back by low self-esteem.  Working on how you feel about yourself, with a counselor if needed, may make a big difference.

9.  Erection problems

Mens with ED (erectile dysfunction) often worry about how they will be able to perform sexually and that worry can drain their desire.  ED can be treated, and couples can also work to keep it from affecting their relationship.

10.  Low T

The 'T' hormone, testosterone, fuels sex drive.  As men age, their T levels may drop a bit.  Not all lose the desire for sex as this happens, but some do.  Many other things - from relationship to weight - also affect a man's sex drive and testosterone levels, so there's not a one-size-fits-all answer for every man.

11.  Depression

Being depressed can shut off pleasure in many things including sex.  That's one of many reasons to get help.  If your treatment involves medication, tell your doctor if your sex drive is low, since some (but not all) depression drugs lower sex drive.  Talk about it with your therapist too.

12.  Menopause

For many women, sex drive dims around menopause.  That's partly about symptoms such as vaginal dryness and pain during sex.  But every woman is different, and it's possible to have a great sex life after menopause by tending to your relationship, self esteem and overall health.    

13.  Lack of closeness

Sex without feeling close can slay desire.  Intimacy is more than just sex.  If your sex life is idling, try spending more non-sexual time together, just the two of you.  Talk, snuggle, trade massages.  Find ways to express love without having sex.  Getting closer can rebuild your sex drive.  

Nutrition to Help Your Liver

Your body's largest internal organ is an important player.  It helps turn food into nutrients.  It also filters toxins and breaks them down so your body can get rid of them.  You can make your liver's job easier - and yourself healthier - if you eat the right things.  A balanced diet with whole grains, fruits, vegetables and lean protein is a good start. 

1.  Leafy greens

Free radicals are molecules that can damage your cells and cause problems, including liver disease.  Substances called antioxidants can help get rid of them.  Leafy greens like spinach, kale and collards are loaded with antioxidants.  They're also packed with fiber, and other things your liver needs.

2.  Grapefruit

This citrus favourite has powerful antioxidants that may help protect your cells and ease the inflammation that can lead to liver disease.  But be careful with it if you take certain medicines for high blood pressure, high cholesterol or mental health.  Grapefruit can affect how they work.  Talk with your doctor first if you're on meds for any of those things.

3.  Oatmeal

Foods high in fiber like this breakfast favourite can help protect your liver from inflammation.  They also may help keep your blood sugar and electrolytes in line.  Other good sources of high-fiber whole grains include:

i.  brown rice

ii.  unbuttered popcorn

iii.   100% whole wheat bread

4.  Apples

Studies have shown that fruits high in fiber like apples may help people who have fatty liver disease, especially those who are obese.  Make sure you leave the skin on.  That's where most of the fiber is.  Other fruits with lots of fiber include:

i.  bananas

ii.  oranges

iii.  strawberries

iv.  raisins

5.  Skinless chicken breasts

Your body needs protein to build up your organ - including your liver - and keep them healthy.  But your liver doesn't need a lot of fat.  Lean poultry (without the skin) can be a good way to get the protein you need.  Grill it or bake it.  Don't fry it.

6.  Salmon

It's loaded with protein, but that's not all.  This popular fish also has omega-3 fatty acids, which may lower your cholesterol, ease inflammation and help you stay at a healthy weight.  All of those things help your liver.  Aim for two to four servings of salmon a week.

7.  Walnuts

Nuts can be a good snack choice for your liver.  Walnuts in particular are loaded with omega-3 fatty acids, antioxidants and fiber.  But a little goes a long way.  Aim for only about 10 walnuts a day.  The fat and calories can add up if you munch on too many.

8.  Beans

You don't have to eat meat to get protein.  You can get it and plenty of fiber from beans.  They don't have the 'bad' saturated fats found in some protein that comes from animals.

9.  Healthy oils

Take unhealthy saturated and trans fats, like butter and margarine out of your diet.  Sub in better choices for example, go with extra-virgin olive oil and canola oil for cooking and baking.  Watch the amounts.  A light touch may be enough.

10.  Coffee

Your morning habit may not just get your day going, it might also help keep your liver healthy.  Scientists aren't sure why, but studies show that a few cups a day may lower your chances of liver cancer.  

11.  Green tea

This trendy favourite has antioxidants and other chemicals that may help protect your liver from cell damage and inflammation.  Drink it regularly may lower your chances of fatty liver disease, hepatitis, cirrhosis and chronic liver disease.

12.  Water

This makes up 73% of your liver, so it's important to make sure you have enough in your system to keep it working the way it should.  A lack of water can hurt your kidneys too.  

What Not To Eat

Along with eating the right foods, it's also important to stay away from the wrong ones.  The biggest threats to your liver include foods that are:

i.  fried

ii.  high in saturated fat

iii.  processed

Keep an eye on alcohol.  In general, women should have no more than one adult beverage a day, and men no more than two.  But talk to your doctor about what's right for you.

Don't "Detox"

A 'cleanse' might sound like a good idea but there's no proof that any special diet will help get toxins out of your liver.  Your liver does a good job of that already.

And some 'detox' diets can cause side effects like cramping, nausea or dehydration.  They can also keep you from getting enough vitamins or minerals.

If you're looking for a healthy change of pace, you could take 'bad' fats and sugar out of your diet or cut out alcohol.

These Foods Are Good for Your Eyes

1.  Raw red peppers

Bell peppers give you the most vitamin C per calorie.  That's good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. (Dherani et al (2008) Blood levels of vitamin C, carotenoids and retinol are inversely associated with cataract in a North Indian population. Invest Ophthalmol Vis Sci, 49(8):3328-35. doi: 10.1167)  It's found in many vegetables and fruits, including bok choy, cauliflower, papayas and strawberries.  Heat will break down vitamin C, so go raw when you can.  Brightly colored peppers also pack eye-friendly vitamins A and E.

2.  Sunflower seeds and nuts

An ounce of these seeds or almond has half the amount of vitamin E the USDA recommends for adults each day.  A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse.  It may also help prevent cataracts.  Hazelnuts, peanuts (technically legumes) and peanut butter are also good sources of vitamin E. 

3.  Dark, leafy greens

Kale, spinach and collard greens, for example, are rich in both vitamin C and E.  They also have the carotenoids lutein and zeaxanthin.  These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.  Most people who eat Western diets don't get enough of them.  

4.  Salmon

Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA.  You can find both in fatty fish, such as salmon, tuna and trout, as well as other seafood.  Omega-3s also seem to protect your eyes from AMD and glaucoma.  Low levels of these fatty acids have been linked to dry eyes.

5.  Sweet potatoes

Orange-colored fruits and vegetables - like sweet potatoes, carrots, cantaloupe, mangos and apricots - are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes' ability to adjust to darkness.  One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.

6.  Lean meat and poultry

Zinc brings vitamin A from your liver to your retina, where it's used to make the protective pigment melanin.  Oysters have more zinc per serving than any other food, but you don't have to be a shellfish lover to get enough: beef, pork and chicken (both dark and breast meat) are all good sources.

7.  Beans and legumes

Prefer a vegetarian, low-fat, high-fiber option to help keep your vision sharp at night and slow AMD? Chickpeas are also high in zinc, as are black-eyed peas, kidney beans and lentils.  A can of baked beans will do the job too.

8.  Eggs

It's a great package deal: the zinc in an egg will help your body use the lutein and zeaxanthin from its yolk.  The yellow-orange color of these compounds blocks harmful blue light from damaging your retina.  They help boost the amount of protective pigment in the macula, the part of your eye that controls central vision.

9.  Squash

Your body can't make lutein and zeaxanthin, but you can get them from squash all year long.  Summer squash also have vitamin C and zinc.  The winter kind will give you vitamins A and C as well as omega-3 fatty acids too.

10.  Broccoli and brussels sprouts

These related veggies come with another winning combination of nutrients: vitamin A (as lutein, zeaxanthin and beta-carotene), vitamin C and vitamin E.  They're all antioxidants that protect the cells in your eyes from free radicals, a type of unstable molecule that breaks down healthy tissue.  Your retinas are especially vulnerable.  

10 Ways to Stop Stress Now

1.  Put stress in its place

How you handle stress makes a big difference in how you feel.  It might even help your blood pressure, blood sugar level, and the rest of you.  Use these calming strategies to stop stress ASAP.

2.  Break out the bubble gum

Next time you're at the end of your rope, unwrap a stick of gum.  According to studies, chewing gum lowers anxiety and eases stress.  Some researchers think the rhythmic act of chewing may improve blood flow to your brain, while others believe the smell and taste help you relax.

3.  Get outside

Spending time outdoors, even close to home, is linked to better well-being.  You're in a natural setting, and you're usually doing something active, like walking or hiking.  Even a few minutes can make a difference in how you feel.

4.  Smile like you mean it

Don't roll your eyes the next time someone advises you to 'grin and bear it'.  In times of tension, keeping a smile on your face - especially a genuine smile that's formed by the muscles around your eyes as well as your mouth - reduces your body's stress responses, even if you don't feel happy.  Smiling also helps lower heart rates faster once your stressful situation ends.

5.  Sniff some lavender

Certain scents like lavender may soothe.  In one study, nurses who pinned small vials of lavender oil to their clothes felt their stress ease, while nurses who didn't felt more stressed.  Lavender may intensify the effect of some painkillers and anti-anxiety medications, so if you're taking either, check with your doctor before use.

6.  Tune in

Heading into a stressful situation?  Music can help you calm down.  In one study, people had lower levels of the stress hormone cortisol when they listened to a recording of Latin choral music before doing something stressful (like doing math out loud or giving a speech) that when they listened to a recording of rippling water. (Wondering what that choral piece was, music fans? Try Miserere by Gregorio Allegri)

7.  Reboot your breath

Feeling less stressed is as close as your next breath.  Focusing on your breath curbs your body's 'fight or flight' reaction to pressure or fear, and it pulls your attention away from negative thoughts.  Sit comfortably in a quiet place.  Breathe in slowly through your nose, letting your chest and lower belly rise and your abdomen expand.  Breathe out just as slowly, repeating a word phrase that helps you relax.  To reap the most benefit, repeat for at least 10 minutes.

8.  Be kind to yourself

We all have a constant stream of thoughts running through our heads, and sometimes what we tell ourselves isn't so nice.  Staying positive and using compassionate self-talk will help you calm down and get a better grip on the situation.  Talk to yourself in the same gentle, encouraging way you'd help a friend in need.  'Everything will be OK', for instance, or 'I'll figure out how to handle this'.

9.  Write your stress away

Jotting down your thoughts can be a great emotional outlet.  Once they're on paper, you can start working out a plan to resolve them.  It doesn't matter whether you prefer pen and notebook, a phone app, or a file on your laptop.  The important thing is that you're honest about your feelings. 

10.  Tell a friend 

When you're feeling overwhelmed, seek out the company of a friend or loved one.  Have a friend who's dealing with the same worries as you?  Even more reason to open up.  You'll both feel less alone.

11.  Get moving

When you work up a swear, you improve your  mood, clear your head, and take a break from whatever is stressing you out.  Whether you like a long walk or an intense workout at the gym, you'll feel uplifted afterward.

Fatty foods you should be eating

1.  Fish

Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are good sources of omega-3 fatty acids.  These are 'good' fats that help keep your heart healthy.  They may also help keep your brain sharp, especially as you get older.  The American Heart Association suggests eating two servings of fatty fish a week.  A serving in 3 ounces - about the size of a deck of cards.  Try it baked, grilled or poached. 

2.  Avocado

Eat it on your sandwich, or serve it up in guacamole.  Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thank to healthy fats.  When you eat avocado with other foods, it help your body better absorb their nutrients.  Half a medium avocado is one serving and about 115-160 calories.

3.  Seeds

Little pumpkin seeds, sunflower seeds and sesame seeds pack a big punch.  They have 'good' fats that can lower cholesterol.  In general, fats that come from plants are healthier than those from animal products.  'Bad' fats are in foods like fatty cuts of meat, full-fat dairy products and some packaged foods.  Check food labels to see how much fat and what type you're getting.  Limit saturated fats and avoid trans fats.

4.  Nuts

From hazelnuts to pecans, all nuts are good for your heart.  Walnuts, especially deliver heart-healthy fats.  But don't overdo it.  Just because the fats are healthy doesn't mean you can eat as much as you want.  A serving is 1 ounce.  That's about 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews and 19 pecan halves.

5.  Olive oil

Whether you're cooking or dressing your salad, try olive oil.  It's high in good fat.  Remember it's always smart to watch how much fat - even good fat - you eat.  So cook with less oil than a recipe calls for.  Or use an olive oil spray.  In baking, you can use applesauce for half the oil to cut back on some fat and shave calories. 

6.  Eggs

Eggs are a great source of inexpensive protein.  A large, hard-boiled egg has 5.3 grams of fat, most from healthy fats.  Some eggs are also enriched with extra omega-3s.  It will say on the carton.

7.  Ground flaxseed

As part of a healthy diet, good-for-you fats can help make your skin look great - plumper and younger.  Plus, they add fiber and can help ease inflammation.  Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal or use it when you're baking. 

8.  Beans

Whether they're kidney, Great Northern, navy or soybeans, adding beans to your diet can be good for you mentally and physically.  Beans have omega 3s, which may help with mood. 

9.  Omega-3-fortified foods

There are also many foods that have added omega-3s to make them healthier.  You can find enriched milk and eggs, bread and breakfast bars for example.  Check product labels to make sure.  Plus you may get more health benefits by getting omega-3s through fortified products that from a supplement.

15 Cancer Symptoms That Are Easy to Overlook

1.  Changes in your skin

A new spot in your skin or one that changes size, shape or color could be a sign of skin cancer.  Another is a spot that doesn't look the same as all the others on your body.  If you have any unusual marks, have your doctor check your skin.  She will do an exam and may remove a small piece (called a biopsy) to take a closer look for cancer cells.

2.  Nagging cough

If you don't smoke, there's very little chance a nagging cough is a sign of cancer.  Usually it's caused by postnasal drip, asthma, acid reflux or an infection.  But if yours doesn't go away or you cough up blood - especially if you are a smoker - see your doctor.  She may test mucus from your lungs or do a chest x-ray to check for lung cancer.

3.  Breast changes

Most breast changes are not cancer.  It's still important, though, to tell your doctor about them and have her check them out.  Let her know about any lumps, nipple changes or discharge, redness or thickening, or pain in your breasts.  She'll do an exam and may suggest a mammogram, MRI or maybe a biopsy.

4.  Bloating

You may have a full, bloated feeling because of your diet or even stress.  But if it doesn't get better or you also have fatigue, weight loss or back pain, have it checked out.  Constant bloating in women may be a sign of ovarian cancer.  Your doctor can do a pelvic exam to look for the cause. 

5.  Problems when you pee

Many men have urinary issues as they get older like the need to go more often, leaks or a weak stream.  Usually, these are signs of an enlarged prostate, but they could also mean prostate cancer.  See your doctor for an exam and maybe a special blood test called a PSA test.

6.  Swollen lymph nodes

You have these small, bean-shaped glands in your neck, armpits, and other places in your body.  When they're swollen, it often means you're fighting an infection like a cold or strep throat.  Some cancers like lymphoma and leukemia can also cause this kind of swelling.  Talk to your doctor to pinpoint the cause.

7.  Blood when you use the bathroom

If you see blood in the toilet after you go, it's good idea to talk to your doctor.  Bloody stool is likely to come from swollen, inflamed veins called hemorrhoids, but there's a chance it could be colon cancer.  Blood in your pee could be a problem like urinary tract infection, but it may be kidney or bladder cancer.

8.  Testicle changes

If you notice a lump or swelling in your testicles, you need to see your doctor right away.  A painless lump is the most common sigh of testicular cancer.  Sometimes though, a man may just have a heavy feeling in his lower belly or scrotum or think his testicles feel larger.  Your doctor will do physical exam of the area and may use an ultrasound scan to see if there is a tumor or another problem. 

9.  Trouble swallowing

The common cold, acid reflux or even some medicine can make it hard to swallow once in a while.  If it doesn't get better with time or with antacids, see your doctor.  Trouble swallowing can also be a sign of cancer in your throat or the pipe between your mouth and stomach, called the esophagus.  Your doctor will do an exam and some tests like a barium x-ray, in which you swallow a chalky fluid to show your throat more clearly on the image.

10.  Unusual vaginal bleeding

Bleeding that's not part of your usual period can have many causes, like fibroids or even some types of birth control.  But tell your doctor if you're bleeding between periods, after sex or have bloody discharge.  She'll want to rule out cancer of the uterus, cervix or vagina.  Be sure to let her know if you are bleeding after menopause.  That's not normal and should be checked out right away.

11.  Mouth issues

From bad breath to canker sores, most changes in your mouth aren't serious.  But if you have white or red patches or sores in your mouth that don't heal after a couple of weeks - especially if you smoke - see your doctor.  It may be a sign of oral cancer.  Other things to look for: a lump in your cheek, trouble moving your jaw or mouth pain.

12. Weight loss

Of cause you can slim down when you change the way you eat or exercise.  It can also happen if you have other issues like stress or a thyroid problem.  But it's not normal to lose 10 pounds or more without trying.  There's a chance it could be a first sign of cancer of the pancreas, stomach, esophagus, lung or other type of cancer.

13.  Fever

A fever isn't usually a bad thing.  Sometimes it's just a sign that your body is fighting an infection.  It can also be a side effect of some medicines.  But one that won't go away and doesn't have an obvious cause could be a sign of a blood cancer like leukemia or lymphoma.

14.  Heartburn or indigestion

Almost everyone has this burning feeling sometimes, often because of their diet or stress.  If lifestyle changes don't work and your indigestion doesn't stop, your doctor may want to do some tests to look for a cause.  It could be a sign of stomach cancer.

15.  Fatigue

A lot of things can make you very tired, and most of them aren't serious.  But fatigue is one early sign of some cancers like leukemia.  Some colon and stomach cancers can cause blood loss that you can't see, which can make you feel very tired.  If you're wiped out all the time and rest doesn't help, talk to your doctor.

The Truth About Snoring

1.  It happens because the relaxed tissues in your throat vibrate as the air you breathe in rushes past them.  About half of US adults do it from time to time.  Things like your weight, health and shape of mouth can make you more likely to sound like you're sawing logs during the night. 

2.  Anything that stops you from breathing through your nose can make you snore, like if you're stopped up from a cold, flu or allergies.  Over-the-counter medicines or nasal strips can help open up those airways, but talk to your doctor if you're stuffed up for weeks at a time.

3.  Sleep on your back can make you snore or make it worse.  Sleeping on your side is better, and cuddling with your partner -'spooning'- gets both of you on your side.  You also could try sleeping with two or three stacked pillows so you're not flat on your back.  If neither of those works, sew a small pocket between the shoulder blades of a shirt that's a little tight.  Put a tennis ball in the pocket so it's uncomfortable when you roll onto your back.

4.  If the thin wall between your nostrils didn't form quite right, one side can be smaller than the other - that's called a deviated septum.  That can make it harder for you to breathe and make you snore.  The same can happen if your nose was hurt in an accident.  Talk to your doctor if you think something like this is going on with you - surgery can sometimes fix it.

5.  If the upper part of your mouth toward your throat - soft palate - is low and thick, it can narrow your airway and make you snore.  That also can happen if the small piece of tissue that hangs from your soft palate - the uvula - is longer than usual.  You may be born with it, but they can get worse if you're overweight.  Surgery can sometimes help with this too.

6.  Drugs that make you sleepy (called sedatives), muscle relaxants and some antidepressants can relax your tongue and the muscles in your throat.  Talk to your doctor if you snore and take any of those.

7.  Sleep apnea is serious snoring that stops your breathing as you sleep.  If may make you gasp for breath or wake you during the night.  Signs of it include dry mouth, headache or sore throat in the morning.  It's linked to stroke, high blood pressure and heart disease.  See your doctor if you think you might have sleep apnea.  She may recommend a device that helps you breathe while you sleep or in some cases, surgery. 

8.  It's not unusual for kids to snore now and then, especially if they have a cold or allergy.  But in some cases, it can be a sign of an infection in the sinuses, throat, lungs or airways or possibly sleep apnea.  If you've noticed that your child snores loudly most nights, talk with her pediatrician about it. 

9.  Moms-to-be are likely to snore because their nasal passages can swell and make it harder to breathe.  Weight gain during pregnancy also can push on the diaphragm which helps move air in and out of your lungs.  But pregnant women should tell their doctors if they snore because it can be linked to health issues like high blood pressure. 

10.  You're more likely to snore if you're overweight, especially if your neck is more than 17 inches around.  Losing a few pounds may help keep it in check - talk to your doctor about a plan that would be right for you. 

11.  Adult beverages (alcohol) can relax your tongue and throat muscles and that can make you snore.  It helps to watch what and how much you drink especially close to bedtime.

All About Mushrooms

1.  There are so many types of mushrooms - at least 14000 - though only about half are OK to eat.  But almost all the mushrooms we eat are the white button variety.  Why not branch out?  Other common types include cremini, portabella, maitake (also called hen of the woods), shiitake, enoki, and oyster.  Each has its own unique shape, flavor and texture.

Cremini (小褐菇)








portabella (双孢菇)











maitake (舞茸)







shiitake (香菇)







enoki (金针菇)











oyster (鲍鱼菇)

2.  If you are looking for an all-natural multivitamin, skip the supplement aisle and pick up some mushrooms.  Among their many nutrients: B vitamins - including B5 (pantothenic acid), B3 (niacin) and B2 (riboflavin) - plus copper and selenium.  Mushrooms also have protein, fiber, potassium, vitamin D, calcium and more.  Not bad for a food that's more than 90% water. 

3.  Mushrooms may do a lot more for your health than fuel your body.  They have antibacterial properties.  They can help lower cholesterol.  They're good for your immune system.  They may even help prevent or treat Parkinson's disease, Alzheimer's disease, high blood pressure and cancer. (Maria et al (2015) 'Edible Mushrooms: Improving Human Health and Promoting Quality Life' International Journal of Microbiology, doi: 10.1155/2015/376387)

4.  It is important for your heart, muscles and nerves.  When you think of foods that have a lot of it, bananas or potatoes might come to mind.  But mushrooms are right up there in potassium content.  For example:  2/3 cup of grilled, sliced portabellas has as much potassium as a medium banana.  

5.  You have been hearing for years that fruits and veggies are high in antioxidants.  Mushrooms are the highest food source of two: ergothioneine and glutathione.  Porcini mushrooms are packed with these antioxidants which may have anti-aging powers.  Researchers think that in the future, ergothioneine and glutathione may be studied in Parkinson's and Alzheimer's diseases.  (Kalaras et al (2017) 'Mushrooms: A Rich Source of the Antioxidants ergothioneine and glutathione' Food Chem, doi: 10.1016/j.foodchem.2017.04.109)

6.  There are about 70-80 species of poisonous mushrooms.  Most will just make you sick, bus a few can kill you.  These include death caps, deadly dapperlings, destroying angels, autumn skullcaps and fly agaric.

Death cap (Amanita phalloides)

Deadly dapperlings (Lepoita aspera)

Destroying angels (Amanita bisporigera)

Autumn skullcaps (Galerina vittiformis)

Fly agaric (Amanita muscaria)

7.  Typical mushroom poisoning causes nausea, vomiting, cramps and diarrhea within 4 hours.  In most cases, if you drink plenty of water, you will recover just fine at home.  But because some mushrooms can be so toxic, it is best to call your doctor if you have signs of mushroom poisoning. 

8.  Mushrooms can help you shed some pounds because they make a tasty, nearly calorie-free substitute for meat in lots of dishes.  

9.  High-heat cooking (searing or roasting) is the best way to bring out mushrooms' meaty, savory quality.  But they aren't the best way to preserve their antioxidant content.  A 2017 study found microwaving and grilling are the best ways to cook mushrooms without slashing their antioxidant power.  (Irene et al (2017) 'Effect of different cooking methods on nutritional value and antioxidant activity of cultivated mushrooms' International Journal of Food Sciences and Nutrition, Vol 68, pp 287-297)

13 Worst Food in Your Fridge

1.  Flavored yogurt:  Strawberry, blueberry, vanilla - a typical 6-ounce serving of flavored yogurt has 3 times the sugar of plain.  Try some plain full-fat yogurt with fresh berries and nuts.  You'll get less sugar, more fiber and lots more nutrients.  And full-fat yogurt helps curb hunger better than non-fat yogurt - and that may help you lose weight.

2.  Ketchup:  You may not think about that seemingly harmless bottle when you count the calories in your new low-sugar diet.  But imagine that a quarter of it is filled with sugar - 4 grams per tablespoon - and that might change your view.  Try a little spicy homemade marinara sauce with those eggs instead.

3.  Mayonnaise:  A tablespoon has about 110 calories.  The same amount of Dijon mustard has about 15 - though you'd probably use far less of it.  It's too tempting to slap on sandwich if it's right there in the fridge, so toss the mayo.  Keep the mustard.

4.  Flavored non-dairy creamer:  It's highly processed and has sugar or artificial sweeteners and artificial flavors.  Ingredients can include corn syrup, soybean oil, cottonseed oil, sodium caseinate, dipotassium phoshate, mono- and diglycerides and sodium stearoyl lactylate.  Just use milk - you know what it is.

5.  Soda:  No surprise here.  It's loaded with empty calories and has almost no nutritional value.  Pitch it: You can't drink it if it's not there.  For an alternative, try some seltzer with a little lemon for flavor.

6.  Hot dogs: Meat that's been processed to make it last longer (through curing or smoking, for example) has been linked to colorectal cancer and possibly stomach cancer as well.  This includes hot dogs, ham, sausage and corned beef, among others.  

7.  Tonic water:  The quinine that gives tonic water its unique bitter taste is sweetened to the tune of 124 calories per 12-ounce bottle - that's almost the same as cola.  If you use it as a cocktail mixer, try some club soda and lime instead - it works well and has far fewer calories.

8.  Gourmet ice cream:  Small containers, crazy flavors, loads of fat and sugar - often more than double the amount of other ice cream.  The best substitute is plain yogurt with fresh berries and granola.  But if you just gotta have ice cream, check the fat and sugar content and choose a brand that keeps them to a minimum.  

9.  Creamy salad dressing:  It's often high in fat.  And when it's low-fat, it's usually high in sugar or salt or artificial sweeteners - and filled with ingredients you can't pronounce.  It's easy to dress your own salad with nothing but olive oil, sea salt and a touch of vinegar - simple and delicious.

10.  Frozen french fries:  They're tough to resist when the guy at the restaurant ask, "You want fries with that?"  Don't make it harder on yourself by having those delicious, fat-soaked, calorie-packed salt sticks in the freezer. 

11.  Pickles:  Most grocery store pickles are loaded with salt.  But cucumbers, which pickles are made from, are good for you.  They have lots of water, which can help you stay hydrated.  They also have antioxidants and help curb inflammation.  Why not buy them fresh?  If you want a little extra zip, mix them with a bit of vinegar.  You could even throw in a dash of salt, but not too much.

12.  Frozen pizza:  A typical frozen pizza is loaded with calories (1920 in a typical "6-serving" pizza), saturated fat (30 grams) and sodium (5040 milligrams).  Keep some berries, veggies and soup in your freezer instead.  

13.  Beer:  If you like to have one beer after work, you may get some health benefits from it.  But if it's too easy for you to knock back a 6-pack during a football game, then don't tempt yourself.  Besides the empty calories, that much alcohol is linked to numerous health problems and hangovers.

15 Things You Can Do for Your Health Today

1.  Eat slowly:  This gives your brain the chance to get the signal that you're full, so you're less likely to overeat.  And if you take it slow, you're more likely to think about what you're eating and make sensible, healthy choices.

2.  Socialize:  It's not about how many people you know or how often you see them,  What matters is a real connection with others.  It can make you happier, more productive and less likely to have health problems.  So call up a friend and go to dinner or join a team or club to make some new ones.

3.  Ditch the juice, eat the fruit:  If you like orange juice, have an orange instead,  Even 100% pure juice loses nutrition when you process it, and it can put a lot of hidden sugar in your diet.  On the other hand, actual fruits are good sources of vitamin C, potassium, fiber and folic acid.  And they're low in fat, sodium and calories.

4.  Take time off:  It's time when you can bond with family and friends, which is good for your mental and physical health.  People who take more vacations live longer and are less likely to have heart disease and other health problems.

5.  Watch the fat:  It's not as clear-cut as it sounds.  You definitely want to keep an eye on trans fats, which are added to some foods (like frozen pizza and baked goods) to keep them fresh.  They've been linked to heart disease.  But some fat - from dairy, whole eggs, fish, avocado or nuts, for example - is good for you as part of a balanced diet.  And high-fat dairy may even help you lose weight better than low fat.  This may be because the fat satisfies your hunger better than other calories.

6.  Have a drink:  Yes, we're talking about alcohol.  Two a day at most for men, one at most for women.  More than that and the health benefits move quickly in the opposite direction.  But a little alcohol can be good for your heart health, your stress level and even your sex life. 

7.  Manage your stress:  We all have stress in our lives.  It makes your muscles tense and your heart race.  If this happens a lot - during your daily commute for example - and you don't handle it well, it can cause serious health problems, including high blood pressure, ulcers and heart disease.  So take time to breathe, do something that calms you and try to accept what you cannot change - like rush-hour traffic.

8.  Cut back on sugar:  Most of us get way more of it than we need.  It's not just the added calories and the lack of nutritional value: It also can make your blood sugar spike and then crash, and that leaves you tired, hungry and irritable.

9.  Be active:  Exercise is a proven way to improve your health, your mental well-being and even your libido.  You don't have to sign up for the New York Marathon - just get your heart rate up for 30 minutes or so a few times a week.  Gardening works and so does a walk around the block.  If you can't make it a habit on your own, try to make it social: Join a local sports league or plan regular runs with a friend.

10.  Keep moving:  If you work in an office, get up and walk around every hour or so, or try a standing desk for part of the day.  You'll burn more calories, improve your circulation and start more alert.  It may even help prevent certain health issues like diabetes and high blood pressure. 

11.  Eat your greens:  Kale, spinach, collards, romaine, arugula, bok choy, broccolini - make sure you get plenty of these leafy green vegetables.  They're chock full of nutrients, low in calories and have loads of fibers, which fulls you up and satisfies your hunger.  

12.  Dance:  It keeps your mind sharp because it's a skill that involves body movement, and that's especially good for your brain.  It's also social and can be lots of fun, which bring health benefits of their own.  And you might not even notice that you're exercising!

13.  Have sex:  It's linked to heart health, brain health, a long life, a strong relationship and even happiness.  Just keep it safe.  Get started for STDs and use condoms to protect yourself and your partner against diseases and unwanted pregnancy.

14.  Get your ZZZs:  A lack of sleep can lead to diabetes, heart disease, obesity and depression.  If that't not enough reason to get your ZZZs, it also causes car crashes and other accidents.  Adults should get 7 to 9 hours each night.

15.  Get outside:  The sunlight helps set your sleep clock and leads to more exercise.  You'll also get more vitamin D, which may Americans don't get enough of.  It's important for cell function, mental health and heart health.  But don't stay in the sun too long and wear sunscreen.  Too much sun is linked to skin cancer. 

Easy Ways to Burn More Calories

1.  Metabolic rate is strongly influenced by your body composition.  People with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have a slower metabolic rate. 

2.  Studies show that the body requires more energy to process a high-protein diet, which means that as your body digests high-protein foods, your metabolic rate rises. 

3.  Men tend to have a higher metabolic rate than women because women have a high proportion of fat.

4.  "Metabolism" is how your body converts or uses energy for activities such as breathing, digestion, building muscle, storing fat, and circulating blood - things you need to do to live.

5.  "Metabolic rate" is the rate at which you burn calories.  It's not the same as your metabolism.  Strictly speaking, "metabolic rate" is the rate at which you burn calories while your body is at rest - something that is more properly referred to as your "resting metabolic rate", or measured a slightly different way, your "basal metabolic rate".

6.  Several things affect your metabolism and metabolic rate.  Genes play a very important role.  They're one reason that some people stay thin no matter how much they eat, while others find it harder to lose weight.  Your lifestyle, particularly diet and exercise, also matters.  So does your age: your metabolism is likely to slow down as you get older. 

7.  Your thyroid regulates your metabolism.  It does that by making hormones that affect almost every aspect of how your body performs: how fast or slow you burn calories, when or whether you build proteins or store energy as fat and how your body responds to other hormones.  Not surprisingly, disorders of the thyroid can cause problems for your metabolism.  An under-active thyroid ("hypothyroidism") produces fewer-than-normal thyroid hormones, causing a slower metabolism and consequently often cause weight gain.  An overactive thyroid ("hyperthyroidism") on the other hand, can cause the metabolism to speed up, often resulting in weight loss.

8.  Strength training can help you lose weight by changing your metabolic rate.  Exactly how that happens isn't fully understood.  Some claim that by building muscle and trimming fat, strength training boosts your resting metabolic rate, helping you burn more calories just sitting still.  But according to the American College of Sports Medicine, for most people, this won't result in much weight loss.  Instead, they say the main weight loss benefit is due to its effect on calories burned while doing strength training or as a direct result, as your body burns calories building muscle.

9.  As you age, you tend to lose muscle.  This makes your metabolic rate start slowing as early as your 20s by about 2% per decade.

10.  Diets backfire if you cut calories too much, studies show that people who eat less than 1,200 calories per day tend to have a slower metabolic rate - which can make it more difficult to burn calories and lose weight.  Even going too long between meals can slow metabolic rate.  That's why experts recommend eating small healthy meal or snack every 2 to 3 hours.

11.  Caffeine is a stimulant, so it raises your metabolic rate.  This is why it is often an ingredient in weight-loss diet supplements. Studies have shown that one cup of American coffee can increase metabolism by about 3% to 4% for a short time.  

12.  Some spicy foods can raise your metabolic rate.  In particular, the capsaicin in hot peppers can help burn calories but probably not enough to help you lose weight. 

13.  Many dietary supplements claim they can help you lose weight by boosting your metabolism.  Buyer beware.  Ephedra, a stimulant, is banned by the FDA due to serious health risks.  Also, there's little evidence that other metabolism booster supplements such as L-carnitine or bitter orange can help you lose weight.  Most doctors, nutritionists and fitness trainers recommend that you boost your metabolism the old-fashioned way: through diet and exercise.  

14.  Your body has to work hard to maintain its optimal natural temperature.  In cold weather, your metabolism must speed up to keep your body warm.  And in hot weather, your metabolism has to speed up to keep you cool.  People living in tropical climates have a resting metabolic rate that's 5% to 20% higher than people living in more temperature regions, estimates show.

15.  Your body burns more calories to keep you alive than for physical activity.  Still, being active can torch up to 30% of the calories you burn in a day, and it's one of the best ways to boost your metabolic rate.

Surprising Things That Can Damage Your Liver

1.  Too much sugar isn't just bad for your teeth, it can harm your liver too.  The organs uses one type of sugar, called fructose to make fat.  Too much refined sugar and high fructose corn syrup cause a fatty buildup that can lead to liver disease.  Some studies show that sugar can be as damaging to the liver as alcohol even if you're not overweight.  It's one more reason to limit foods with added sugar such as soda, pastries and candy.

2.  Even the herbal supplements's label says "natural", it may not be OK for you.  For instance, some people take an herb called kava kava for menopause symptoms or to help them relax.  But studies show that it can keep the liver from working right.  That can lead to hepatitis and liver failure.  Some countries have banned or restricted the herb but it's still available in the U.S.  You should always talk to your doctor before you take any herbs to make sure they're safe. 

3.  The extra fat can build up in your liver cells and lead to non-alcoholic fatty liver disease (NAFLD).  As a result, your liver may swell.  Over time, it can harden and scar liver tissue (doctors call this cirrhosis).  You are more likely to get NAFLD if you are overweight or obese, middle-aged or have diabetes.  You may be able to turn things around.  Diet and exercise can stop the disease. 

4.  Your body needs vitamin A and it's fine to get it from plants such as fresh fruits and vegetables, especially those that are red, orange and yellow.  But if you take supplements that have high doses of vitamin A, that can be a problem for your liver.  Check with your doctor before you take any extra vitamin A because you probably don't need it.

5.  Research shows that people who drink a lot of soft drinks are more likely to have non-alcoholic fatty liver disease (NAFLD).  Studies don't prove that the drinks were the cause.  But if you down a lot of sodas and have been meaning to cut back, this could be a good reason to switch what you sip.

6.  You've got a sore back or headache or a cold and you reach for a pain reliever.  Be sure to take the right amount!  If you accidentally take too much of anything that has acetaminophen - for instance, a pill for your headache and something else for your cold and both have acetaminophen in it - it can harm your liver.  Check the dose and how much is OK to take in one day.  Stick to those limits and you should be fine. 

7.  Trans fats are a man-made fat in some packaged foods and baked goods (You'll see them listed as "partially hydrogenated" ingredients).  A diet high in trans fats make you more likely to gain weight.  That's not good for your liver.  Check the ingredients list.  Even if it says "0" grams of trans fat, it may still have a small amount and that adds up.

8.  You probably already know that drinking too much is bad for your liver.  But you might not realize that "too much" can happen without you being an alcoholic or addicted to alcohol.  It's easy to drink more than you think.  Many glasses can hold a lot more than one standard serving, which is 5 ounces of wine (that's a little more than half a cup), 12 ounces of regular beer or 1.5 ounces of liquor.  If you drink, be sure to keep it moderate - that's one drink a day for women and up to 2 per day for men.