The Myth Of: ''Bananas Cause Weight Gain''

Bananas are loaded with potassium, which is an essential mineral that is sometimes missed if you are on a diet because it is vital for controlling the body’s fluid balance and regulating heartbeat as well as blood pressure. In addition, the ease of which bananas can be packed, transported, and eaten makes them a great choice if you are on a diet. While bananas are relatively low in calories and fat, they don't necessarily have a whole lot of fiber. Fiber is an essential nutrient if you are on a diet, because it helps to keep you feeling fuller, longer and prevents overeating at future meals. In short, bananas make a good choice if you are on a diet because they are low in calories and fat.Banana is an ideal fruit. They are cheap. There is a good supply all year. They can be digested by almost everyone. Nutritionally, bananas have a lot to offer. They have a higher carbohydrate content than most other fruits (by weight), making them a good snack choice for endurance athletes.

Does banana contain fat?
Well...Yes, banana does contains fat, but only 0.6 grams of fat. 

Health benefits
As mentioned, bananas contain high amounts of potassium up to 422 mg which is good for Blood Pressure, it is also a good source of Vitamin B6, Vitamin C, Manganese and Folate along with being rich in fiber.

• Instant source of energy

Bananas consist mainly of sugars namely glucose, fructose and sucrose and fiber, which makes them ideal for an immediate and slightly prolonged source of energy.

• Anemia

Bananas are high in iron and can stimulate the production of hemoglobin in the blood and hence are recommended to those with anemia.

• PMS

Bananas contain vitamin B6 which helps regulate blood glucose levels and help with dealing with PMS symptoms. They are definitely a better solution than other PMS drugs.

• Blood Pressure

Banana contains very little sodium and is high in potassium hence it is ideal for someone with high blood pressure. Even FDA of US has accepted banana’s ability to reduce the risk of stroke and Blood Pressure.

• Bowel movement

Bananas contain good amount of fiber that helps the bowel movement and relieves constipation. Even in the case of diarrhea, the potassium in bananas helps replace the electrolytes lost due to it.
Bananas are also known to promote healthy bones, help in treating heartburn and reduce the risk of stroke and Age related muscular degeneration (ARMD) that causes vision loss in old age.

Myth that bananas cause weight gain
A medium banana contains about 100 calories. It contains about 22-25 gm of carbohydrates, almost 0 gms of fat and 2 gm protein and 3 gm of fiber.

Besides this, it also delivers 15% of the daily requirement of Vitamin C, a dose of Vitamin A, Vitamin B and Potassium, Calcium and Magnesium.

Banana may be high in calories but it contains fiber, potassium, vitamin C that is certainly better than pure calories and no nutrition that other foods you eat leave you with. Besides, if you are working out than banana is a perfect post workout food, that refills your energy reserves and helps build that muscle…

Banana is the best ‘fast food’ as it regulates the blood sugar level and gives instant energy. Banana is also cheaper and found all over the year.

Last Word

In the competition of the best fruit, there are no clear winners or losers. All fruits have their unique properties that make them good for specific ailments.

So,dont be afraid of enjoying your bananas...have a nice day! :)

Foods & Drinks That Can Damage Your Teeth And How to Minimize The Damage?!

There are so many foods that can attack your tooth enamel and reduce the strength of your teeth, that's why the intake of the below-mentioned foodstuffs should be minimized or avoided to maintain tooth enamel strength. These are some of the foodstuffs and dietary practices which raise a small or large red flag for teeth.

Refined and processed food such as

• sugar/ white flour
• cooked starches

1. Sugar :  Of course is hidden in numerous unexpected foodstuffs such as baked beans, salad dressings, deli meats, cream substitutes, bottled juices, ketchup etc. Foods with less than 1% sugar content however, are considered non-cariogenic. It also matters when the sugary food is eaten. This was determined over a number of years in unethical human experiments performed on patients of VipeholmMental Hospital in Lund, Sweden (1940s to 1950s). These non-voluntary human guinea pigs were given four meals a day containing a total of 350g of carbohydrates (of which 90g were sugar), but no snacks. Later, a control group additionally received sticky sugary snacks to eat between meals over the course of the day. The results were clear: only those who snacked on sweets in-between meals developed significant new tooth decay (in contrast to the very slow progression observed on the no-snacks diet), proving that carbohydrates ingested as part of the main meal do not cause caries (at least not in any significant manner)
2. Cooked starches:  Interestingly, a study done at New York University arrived at the conclusion that chocolate is better for teeth than products made of cooked starch (such as potatoes). The researchers determined how long carbohydrates will stay in the mouth after ingestion and how much acid is produced from them. They found that cooked starches are broken down into glucose over a longer period of time than for instance sweets. In other words, the subsequent fermentation into lactic acid by oral bacteria will go on longer as well. This means that foods containing cooked starches is thought to stimulate acid production in the mouth more vigorously than very sugary foods and are thus a greater threat in terms of tooth decay. Considering however that people in developing countries found to have no or little tooth decay (until sugar is introduced to them) traditionally eat many starchy (but "whole") foods, it might appear that sugar is the major culprit after all - unless it is the fact that Western "industrialized" diets generally lack the proper mineral spectrum due to industrial farming methods while those who live on less impoverished (richer and properly balanced) soils might be better protected thanks to the rich mineral and trace element content of their food.

Acidic/acidulous food

• Vinegar and pickled foods
• Sour fruits (oranges and other citrus fruit)
• Unripe fruit
• Fruit juices

Concentrated natural sugars such as

• Dried fruit
• Honey
• Syrups made from fruit, grains etc.

The reason why the intake of refined and processed foodstuffs such as sugar and white flour as well as acidic foods such as vinegar and sour fruits should be minimized or avoided to maintain tooth enamel strength, in a nutshell lies in the following:

Three factors, one structural, one nutritional, one bacterial, seem to form the basis of tooth decay: structural weakness of teeth (due to insufficient mineralization = lack of minerals), lack of nutritional factors required for tooth health, and attack by acids leaching out calcium. Acids stem from acidic foodstuffs but particularly are a byproduct of bacterial decomposition of food rests notably from refined edibles (such as white flour, sugar) and highly concentrated natural sugars (as found in dried fruit etc.)

<sup>Hence the importance of cleaning and flushing out any and all food rests, and more particularly the prevention of plaque deposits (where germs colonize) (compare

Dental Care and Oral Hygiene
Important note: while it is true that sugar is a highly cariogenic (tooth-decay-causing) substance, it is equally true (and highly surprising) that there is (at least) one naturally occurring sugar that frequently has the opposite (anti-cariogenic/cariostatic) effect.</sup>

You think you know everything about proper brushing and flossing techniques? Do You Understand the basics and what you can do to promote oral health?
 Your smile depends on simple dental care habits, such as brushing and flossing. But are you using the right techniques? Follow these steps to protect your oral health.

Brushing for oral health

Oral health begins with clean teeth. Consider these brushing basics:

• Brush your teeth at least twice a day. When you brush, don't rush. Take enough time to do a thorough job.
• Use the proper equipment. Use a fluoride toothpaste and a soft-bristled toothbrush that fits your mouth comfortably. Consider using an electric or battery-operated toothbrush, especially if you have arthritis or other problems that make it difficult to brush effectively.
• Practice good technique. Hold your toothbrush at a slight angle against your teeth and brush with short back-and-forth motions. Remember to brush the inside and chewing surfaces of your teeth, as well as your tongue. Avoid vigorous or harsh scrubbing, which can irritate your gums.
• Keep your equipment clean. Always rinse your toothbrush with water after brushing. Store your toothbrush in an upright position, if possible, and allow it to air dry until using it again. Don't routinely cover toothbrushes or store them in closed containers, which can encourage the growth of bacteria.
• Know when to replace your toothbrush. Invest in a new toothbrush or a replacement head for your electric or battery-operated toothbrush every three to four months, or sooner if the bristles become frayed.

Flossing for oral health
You can't reach the tight spaces between your teeth or under your gumline with a toothbrush. That's why daily flossing is important. When you floss:

• Don't skimp. Break off about 18 inches (46 centimeters) of dental floss. Wind most of the floss around the middle finger on one hand, and the rest around the middle finger on the other hand, leaving about 1 inch (3 centimeters) to floss your first tooth.

• Take it one tooth at a time. Use your thumbs and forefingers to gently pull the floss from the gumline to the top of the tooth to scrape off plaque. Rub the floss against all sides of the tooth. Unwind to fresh floss as you progress to the next tooth.
• Keep it up. If you have trouble getting floss through your teeth, try the waxed variety. If it's hard to manipulate the floss, use a floss holder or an interdental cleaner, such as a dental pick or stick designed to clean between the teeth.

<sup>Extremely hard as well as icy foods
Depending on the breaking strength of your teeth, you may wish to be careful with hard items such as certain kernels and ice.

Raw food = healthy?
Interestingly (Assimilable calcium from greens), a scientific study conducted in Germany on the health of raw-foodists showed that this section of the population develops more cavities and dental erosion than "normal" people, an observation confirmed by raw-food leaders/authors who noted that the dental health status of those adhering to a raw food diet is indeed deplorable. The reasons are not to do with raw food being damaging but with unwise food choices of raw foodists who tend to overindulge in dried fruits, acid fruit, dehydrated food etc. while "underindulging" for instance in calcium-rich greens.

One-sided (imbalanced) “mono-diets” and extreme fasting
Teeth weakening (i.e. structural damage) can also be induced by eating for instance mostly whole-grain noodles for a while
or radical prolonged fasting (such as 14 days) without adequate amounts of water. (On the other hand, properly conducted, fasting can induce dental and gum improvements and heal cavities and toothache.) So it would seem advisable to aim for a varied diet and (digestive capacity permitting) to go heavy on raw organic foods and seaweed.

Suggestions how to minimize the damage from ingestion of the above food items
Apart from strict avoidance which demands a lot of discipline and may not be invariably wise (for instance apple cider vinegar apparently shows astounding health benefits when regularly consumed), here are several immediate ways to contain any damage to enamel:</sup>

1.  ^{Rinse your mouth well after eating acidic or sticky food.}
2. ^{Add xylitol to acidic fruit and drinks.}
3. ^{Drink acidic drinks through a straw.}
4. ^{When ingesting apple cider vinegar and water (and possibly honey) as a health drink, add baking soda to neutralize the acid (raise its pH to tooth-friendly levels).}
5. ^{Rinse with an alkalinizing baking soda (sodium bicarbonate) solution afterwards.}
6. ^{Rinse your mouth with (alkalinizing) sea salt.}
7. ^{Rinse your mouth with xylitol after (and before) meals or use pure xylitol chewing gums (expensive).}
8. ^{Eat and thoroughly chew something salty after a meal (if you eat dairy, cheese apparently is one of the most tooth-friendly items to eat).}
9. ^{Brush teeth after meals but not immediately after ingestion of acidulous items (otherwise you are likely to scrape off precious minerals such as calcium from your somewhat softened enamel).}
10. ^{Get yourself some "chewing sticks"}
11. ^{Natural toothbrush alternatives: chew on them after meals.}
12. ^{Rinse your mouth with (herb-based) disinfectants or with special mouthwashs containing enamel-repairing hydroxyapatite.}

^{General recommendations and advice re oral cleansing.
Follow a varied tooth-friendly, mineral-rich diet to the extent possible and go heavy on raw organic foods and seaweed while making sure your food agrees with you. To allow better/proper absorption, chew well, only eat when hungry and in a peaceful, relaxed atmosphere. You also may wish to do internal cleanses such as liver, gallbladder and colon cleanses and if you feel drawn to it, work on your body's energy system to keep your juices "flowing". Keep your immune system in shape by avoiding stress(or learning to handle it constructively) and regularly clean your teeth using natural, non-toxic cleaning agents. Try to "compensate" any damage done to your teeth by regularly ingesting "super foods"/natural supplements rich in trace elements resp. tooth-friendly alkalinizing minerals.
Have a nice weekend!}

How to Burn Calories While Sitting at Your Desk?!

For most office workers, Putting in a full day at the office can make it hard to find the time to exercise. But most of us have a bit of a lag between tasks as we sit in front of our computers, and we can take advantage of a few minutes here and a few minutes there to get some physical activity in. You won’t get an extensive workout this way, but you can get enough exercise that missing a day or two of a more strenuous activity won’t make a difference. You can also avoid some of the ills that come from sitting at a desk for too long: sore wrists, stiffness, even repetitive motion injuries.

No one wants to do a mile run or anything else that will get their work clothes sweaty, but these simple exercises can keep your clothes neat and still get your heart rate up.Being in a desk job does not have to be an ordeal for your health. If you are one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health in check

• Steps

1. Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lie on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort. 
2. Do simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
   
   • Neck:To stretch your neck, slowly flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.
   • Shoulders:Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.
   • Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
   • Wrists:Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.
   • Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 3 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".
   • Chest:Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest
   • Abdomen:Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. You can also perform Kegels (pelvic floor exercises) while sitting
   • Calves: Stretch your calves.While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users
3. Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too strained. Take walks to the water station to refill your glass. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the elevator to go down. Aside from giving your legs and heart a good workout, you would be able to take in fresh air as well.
4. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned in a previous step.
5. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert. Take trips to your water refilling station to refill your jug or glass, so that you can also walk around and exercise your legs at the same time
6. Take advantage of the downtime created by rebooting or large file downloads. Get up and take short walks around your floor. If you can afford to do it and do not have many co-workers around who would be bothered, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.
7. Do exercises with the help of a few tools.  

• Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.
• Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned above (i.e., when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.
• Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm. You burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is a more viable option to use in an office environment. While sittingor talking on the phone, you can bounce or do basic toning exercises. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis

29 Exercises You Can Do At (Or Near) Your Desk

Feet and Legs

1. Toe raises. Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
2. Football foot drill. At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.
3. Take the stairs. If you need a harder workout, try taking them two at a time, you’ll get a chance to stretch your legs more than you would otherwise.
4. Calf raises. Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
5. Lunge. While walking, take the widest step you can and lunge forward.
6. Hip flexions. While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
7. Walk the hallway. Walk down the hallway as fast as you can without actually running.
8. Plié squats. Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up. While plié squats are more graceful than regular squats, give them a pass if your work attire includes a skirt.
9. Leg extensions. While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.

Hands and Arms

10. Shadow box. Stand up and take a couple of jabs at the air.
11. Arm pump. Pump both of your arms over your head for 30 seconds.
12. Shoulder rises. Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
13. Wrist stretch. Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
14. Triceps dips. Put your arms behind your back, resting on your chair and slowly raise and lower your self.
15. Elevated pushups. Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.
16. Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
17. Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
18. Water bottle weights. Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.

Torso

19. Back twist. Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides.
20. Wall sits. Rest your back against a wall and move your feet away from the wall. The wall should be supporting the weight of your back and your knees should be bent. Hold the position as long as possible.
21. Gluteal Squeeze. Tense up the muscles of your rear end and hold for a count of 10.
22. Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.
23. Abdominal stretch. Sit on the edge of your chair and stretch your arms out in front of you. While keeping your back straight, contract your abdominal muscles. Relax and repeat.
24. Neck rotations. Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.

Full Body

25. Low-impact jumping jacks. Raise your right arm and tap your left toe to the side at the same time. Keep your right foot on the floor. Alternate sides for a full minute.
26. Pretend jump rope. Hop either on both feet at once or alternating feet.
27. Pretend jump rope, version 2. Move your arms as if you are turning a jump rope while tapping one foot in front of you. Alternate feet.
28. Chair dips. Place the palms of your hands on your chair and your feet on the floor. Move your rear end off of the edge of your seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.
29. Chair squats. Lift your rear end off of your seat and hold for a few seconds.

How to Burn Calories and Build Muscle While Sitting at Your Desk

Fidgeting while sitting
the best way to just burn calories if you don't really care what muscles you are using is to fidget. Shake a foot back and forth, bounce your legs up and down, and wiggle in your seat all the time or whatever else you can think of that will keep you moving. If you are fidgeting constantly while you work, you will burn at least an extra 500 calories every day!
Forearm Exercise while sitting
this exercise is great for times when you are on the phone and have your hands available. The basic principle is to work the muscles in your forearm by clenching and unclenching your hand. Many "stress balls" sold for just a few dollars in stores are useful for this exercise, and repetitive squeezing of a stress ball will build muscle in your forearm. If you don't have a stress ball, just make and loosen a fist repetitively. Don't forget to work both of your forearms, not just one!

Bicep Exercise While sitting
Another good exercise to do to build muscles and burn calories while on the telephone is bicep curls. With your elbow resting on the desk and your palm facing up, bring your hand up toward your shoulder. This motion is a bit too easy without resistance, so either bring in a free weight or two to keep at your desk, or if you would like to be more discreet, hold a good-sized paperweight in your hand. Again, make sure that you switch arms occasionally so as to not have unbalanced biceps.

Quadriceps Exercise While Sitting

This exercise is difficult to do if your desk is against a wall (or against other people's desks), but if you have space in front of your feet, you can do quadricep extensions. Bending at the knee, bring your feet up so your legs are fully extended, and then lower them to the ground again in a controlled manner. Like the previous exercise, this one is significantly better if you have some resistance, so either wear ankle weights or lift something with your feet.
Calf Exercise While Sitting
This exercise is easy and mindless, and in no time you will find that you have really well-defined calves. The key to this one is repetition, because it's tough to get enough resistance to do much at once. The benefit is that it keeps you in constant motion, which burns lots of calories! To do calf raises at your desk, simply push into the floor with your toes until your heels are as far off the ground as they will go, and then lower them to the floor again. If you would like to work one calf at a time with more resistance, rest your other leg on your knee so you have to lift that too.
Shin Exercise While Sitting
Your shin muscles are typically not used much, unless you are a runner, but there are some great ways to build shin strength while sitting at your desk. The easiest is toe taps, where you quickly and repetitively lift your toes off the ground and let them fall again, all while keeping your heels firmly planted. Another exercise for your shins that takes significantly more focus, so probably isn't the best thing to do at work, is to lift your whole foot off the ground and spell out the alphabet with your toe.

If you are doing one or more of these exercises at a time while you are at work, you will find that you burn a lot of calories and develop muscle just by keeping moving while at work. Of course, it is also important to have some cardiovascular exercise as part of your routine, so don't cut the gym out of your schedule entirely!

•  Tips:

1. Set your chair back rest at an angle larger than 90°.
2. Don't neglect the health of your eyes! It is detrimental to your eyesight to focus at one thing for long periods of time (i.e., your monitor) so take breaks to look out the window and focus at something at a further distance away to maintain good ocular health. Also consider purchasing an LCD screen which is easier on the eyes. If you are at your computer for long periods of time, optometrists recommend following the "20-20-20" rule, for every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away.
3. Try not to squint when reading something on the screen, as squinting can be bad for your eyes. Most computers have an option to increase font size. If you press Ctrl and +, the font size will increase, so you don't have to strain your eyes as much. Pressing Ctrl and - will make the font smaller, and pressing Ctrl and 0 will put the font back to normal. Even if you have 20/20 vision, it doesn't hurt to try to keep it.
4. Don't sit still. As long you keep moving, you will be helping to keep yourself in better shape.
5. If you are a runner or jogger, you can sit on the floor and stretch as you use the computer. It will save you time too if you have to do both anyway.
6. Make music while working to provoke body movement and relieve stress. A smaller instrument will be more convenient.

• Warnings:

1.      When muscles remain stationary, circulation decreases, muscles tire, and tasks become more uncomfortable to perform

2.      Incorrect computer posture habits combined with long-term stationary sitting may cause medical problems known as cumulative trauma disorder (CTD) or repetitive stress injury (RSI)

Have a nice day!