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Aug 15

The principles of a healthy diet

The principles of a healthy diet

A healthy diet during all stages of life is crucial to prevent several non-communicable chronic diseases (NCDs), such as obesity and diabetes.

Together with physical activity, a healthy diet is essential to achieve a “sustainable health”, which is defined as “a healthy and active ageing avoiding the risk of diseases”. Check out the best alpilean reviews.

Both the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) agree with the key principles of a healthy diet, which are as follows:

  • Eat a variety of foods to ensure adequate intake of nutrients.
  • Eat plenty of fruits and vegetables. At least 400 g (i.e. five portions) of fruit and vegetables per day.
  • Consume whole grains, nuts and healthy fats rich in unsaturated fatty acids.
  • Reduce the intake of saturated fats. To prevent unhealthy weight gain in the adult population, saturated fats should be reduced to less than 10% of total energy intake.
  • Limit sugar intake. Free sugars intake should be reduced to less than 10% or to less than 5% of total energy for additional health benefits. This would be equivalent to 50 g or 25 g of free sugars per day, respectively. Read more about alpilean benefits.
  • Cut back on salt. Less than 5 g of salt (equivalent to one teaspoon) per day.
  • Drink water regularly. Good hydration is crucial for an optimal health.
  • Consumption of alcohol. There is no safe level of alcohol consumption; therefore, alcohol is not a part of a healthy diet.

A detailed guidance of a balanced meal that gathers these principles is the “Healthy Eating Plate”. It can be found in the Downloads section. Try out these alpilean reviews does it work.

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The Healthy Eating Plate proposed by Harvard University divides a plate in 4 parts:

  • half of the plate for vegetables and fruits,
  • a quarter for whole grains:
  • and the other quarter for healthy proteins. This is the best alpine ice hack.

This is an easy guideline for creating healthy and balanced meals. Everyone should learn more about these recipes.

Another visual guideline that includes food recommendations and healthy lifestyle advice is the Healthy Eating Pyramid proposed by the Spanish Society for Community Nutrition (SENC).

Healthy Figure 1. The translated Healthy Eating Pyramid proposed by the Spanish Society of Community Nutrition (SENC).

Note that all images from this article can also be found in the Downloads section, where you can zoom in for better visibility.

Foods in the bottom of the pyramid (vegetables, fruits, whole grains and legumes) are recommended to be included in every meal.

On top of the pyramid there are candies, cookies, highly processed foods; and fats, including butter, full-fat cheeses and fried foods, which are not recommended and their intake should be moderate or restricted. Due to the increased production of ultra-processed foods, people are now consuming more foods high in energy, fats, free sugars and salt (1). In fact, scientific literature and international organizations indicate that the consumption of ultra-processed foods is associated with a range of adverse health outcomes and NCDs.

Ultra-processed foods

Ultra-processed foods are rich in advanced glycation (i.e. permanent non-enzymatic modification of protein structure by reaction with reducing sugars) /lipoxidation end products (AGE/ALE) or their precursors. AGE/ALE are formed in thermally processed foods and in the human body.

These compounds are formed by the Maillard reaction and lipid peroxidation. The Maillard reaction, also called non-enzymatic browning or glycation, is a series of non-enzymatic reactions that take place during heat processing of foods between the carbonyl group of reducing sugars and the free amino groups of amino acids, peptides or proteins.

This reaction is of great importance in food chemistry since it has an effect on food color, texture, aroma and flavor. Dietary AGE/ALE have been described as a major contributor of their in vivo accumulation, which is associated with the development of different pathologies.

Following the Healthy Eating Plate and Pyramid may help in the reduction of AGE/ALE in foods and their formation in the human body. The SENC includes healthy culinary practices recommendations such as steaming, grilling and oven cooking, which also need to be considered for lowering AGE/ALE content in food and following a healthy diet.

Beverages

Hydration is also a key component of a healthy diet. The Pyramid of Hydration includes advice for a healthy hydration in the context of a healthy diet. This pyramid was also proposed by the SENC. In general, water consumption is recommended for a proper hydration.

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Greetings

Aug 9

The tips below and many others for saving energy at home are adapted from the U.S. Department of Energy’s Energy Savers Consumer Tips website and their Energy Savers booklet. (For a Spanish language version of the Energy Savers page and booklet, visit Ahorro de Energía: Energy Savers in Español.)Energy Savers - Tips on Saving Energy & Money at HomeUse Air Conditioning and Fans Wisely

  • Set your thermostat as high as comfortably possible. The less difference between the indoor and outdoor temperatures, the lower your overall cooling bill will be. Check out the most efficient AC systems options. For expert installation and maintenance, choose a trusted and reliable service like RC Air Conditioning to ensure your system operates at peak efficiency.
  • Use a programmable thermostat with your air conditioner to adjust the setting at night or when no one is home. Check out the most efficient AC systems options.
  • Use a fan with your window air conditioner to spread cool air effectively through your home without greatly increasing power use.
  • Don’t set your thermostat at a colder setting than normal when you turn on your air conditioner. It won’t cool your home any faster, and could result in excessive cooling and unnecessary expense.
  • Don’t place lamps or TVs near your air conditioner’s thermostat. The heat from these appliances will cause the air conditioner to run longer.

Shade your windows – sunny windows make air conditioners work two to three times harder. Enhance your home’s comfort and curb appeal with superior double glazing solutions. Contact Double Glazing Hitchin for professional services.

  • Close curtains on south- and west-facing windows during the day.
  • Install white window shades, drapes, or sunscreen blinds Melbourne to reflect heat away from the house.
  • Apply sun-control or other reflective films on south-facing windows.

Weatherize – air leaks waste energy dollars year-round

  • Caulking and weather-stripping will keep cool air in during the summer.
  • Add insulation around air conditioning ducts when they are located in unconditioned spaces such as attics, crawl spaces, and garages.
  • If you see holes or separated joints in your ducts, hire a professional to repair them.
  • Check to see that your fireplace damper is tightly closed.

Then are you looking for a positive impact on your heating bills? After getting a chimney draught excluder installed, I noticed a drop in my energy usage and a consequent decrease in my heating bills. You can easily purchase such a device at https://lowenergysupermarket.com/product/chimney-flue-draught-excluder/ and experience these benefits too.

For Long Term Savings:

  • If your air conditioner is old, the new energy efficient models can save you up to 50 percent on your cooling bills. Look for the ENERGY STAR®.
  • Adding insulation and sealing air leaks help your energy performance in the summertime by keeping the cool air inside. If you have cavity walls in your property, you can get them insulated by Cavity Wall Insulation Installers.

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Happy Yorkshire Day!

Aug 1

Yorkshire, God’s Own County, The White Rose- whatever you want to call it we can all agree it’s a great place to be! To celebrate Yorkshire Day i thought i’d feature a beautiful Yorkshire Cream Tea which includes homegrown blackcurrants and gooseberries as jams. There is something especially sophisticated and celebratory about a cream tea, so get your friends, family and neighbours round and celebrate Yorkshire Day wherever you are in the World.

Yorkshire Cream Tea

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News from another one of my hobbies apart from Cooking. Online Poker and Airsoft !

Jul 19

Poker has become a worldwide phenomenon; whether online or in land-based casinos, hundreds of thousands of people are playing this game. Why? Because you don’t need to be a professional to enjoy the thrills of the game. Poker is a mix of luck and skill, a game that you can improve on with practice and a study of strategy. The same story when we talk about casino and sports bet it’s fun to play and you’ll earn big in no time. To get a chance of winning big prizes, you may try your luck at these online slot gacor hari ini games. Those who love playing Stardew Valley games may check here for useful guides and walkthroughs.

Another major reason behind the popularity of poker is the fact that it is a social activity. From tournaments on this link to online sites, poker is played against others making it the perfect choice for friends as well as opponents across the country.

Poker, for instance Texas hold’em, is an engaging game and could take up hours of your time if you chose it as your new hobby. If you want to learn more about how to play Texas hold’em make a free trial at DominoQQ tables. To help you decide what hobby to take up, we are going to set out 3 reasons why we think you should take up poker.

1. Poker could make you money

Most hobbies cost money. Poker is possibly one of the few hobbies where you could make some money back. If you’re having trouble believing us, then check out the story of Davin Moon, where as an amateur he finished runner-up in the 2009 World Series, winning over $5 million. Similarly, investing can be a way to make money, though it requires careful planning and knowledge. You might want to check out the Lightyear Review for some insights in investment opportunities.

2. Poker is one of the most accessible games on the planet

Poker is so popular that you will always find somewhere to play. We would bet good money that there’s somewhere to play in your own town or city, and there is an immense amount of amazing online casinos that you can play at day or night. One such popular casino is เรียนรู้เพิ่มเติมเกี่ยวกับการเดิมพัน ยูฟ่าเบท คลิกที่นี่, providing an enjoyable platform for poker enthusiasts and gamers alike.

3. Poker challenges your brain

Poker isn’t a game that relies solely on luck. It is mentally challenging and requires you to be analytical, a good student of strategy and observant of others.
Take a chance and try poker. We can guarantee you won’t be disappointed.

It is early evening in downtown Toronto. A group of men clad in black military-style body armour huddle against a grimy wooden wall, clutching rifles in their gloved hands

It is early evening in downtown Toronto. A group of men clad in black military-style body armour huddle against a grimy wooden wall, clutching rifles in their gloved hands. The team leader points at the darkened doorway ahead, and one of his commandos lobs what appears to be a hand grenade.  If you are looking for some patriotic clothing for July 1 then I must say Eagle Six gear has the best patriotic apparel.

The device lands with a thundering crash and the team pours through the doorway, rifles aimed forward, muzzles slicing the air. The team leader spots the silhouette of a man through the darkness and prepares to squeeze the trigger, but it is too late. The thud of a shot against his own armour is undeniable. He falls down dead.

 

Airsoft involves shooting your friends with toy guns, but unlike paintball, the plastic BBs in airsoft do not burst apart. Some Airsoft guns require diligent firearms training. Airsoft is based on the honour system, meaning it is up to each player to acknowledge when they’ve been shot, known as “calling your hits.” Get your friends and play today, and at night don’t forget to invite them to join slot games. For those seeking a tangible connection to their adventurous hobbies, consider exploring unique interests like collecting and buying a real sword from Mini Katana. You may also look at these katanas swords which are great pieces to display at home or use as props.

There are two types of airsoft games widely practiced in Canada: mil-sim and skirmish. Although neither has a universal set of rules, skirmish is more casual, with participants divided into two teams on opposite sides of an arena. The goal is to eliminate all players on the opposing team.

A mil-sim game is more complex, simulating realistic battlefield situations, and can involve the use of off-road vehicles, pyrotechnics, sound effects, sometimes AR-15 upper receivers and a simulated chain of command. A mil-sim game can last several days, and generally takes place outside of city limits.

 


While this scene may resemble a police raid gone wrong, it is actually an elaborate simulation acted out by members of Toronto’s secretive airsoft community. A sport similar to paintball, airsoft uses projectile weapons that look identical to real firearms — but instead of bullets, they fire small spheres of plastic called BBs at a significantly slower speed.

Long popular in Europe and Asia, airsoft has only recently taken root in Canada, growing slowly over the past decade. Toronto now hosts one of the country’s most vibrant scenes: Several paintball fields are catering to the increasing demand for airsoft space, and Toronto’s first airsoft-exclusive venue, Ultimate Airsoft, opened last week near Downsview Park.

“Every year, we get huge growth. We’re moving to bigger and bigger locations,” says Toronto Airsoft owner Frank Chong, 27, as customers bustle through his showroom, the city’s largest walk-in airsoft store.

“You can definitely see the size of the market when you go to games,” he says. “It’s gotten bigger. When I started playing, it was about 15 or 20 people, if you were lucky enough to get the game going that weekend. You would know all the same faces. Now you’ve got double or triple that spread out across several games every weekend.”


Peter J. Thompson/National Post

Peter J. Thompson/National Post

Mr. Chong is one of several airsoft enthusiasts who agreed to a rare interview with the National Post. Many participants remain reluctant to discuss the sport openly, for fear the general public may not understand or accept it — particularly in a city scarred by a recent string of high-profile gun crimes.

Airsoft was stuck in legal limbo for years as Ottawa contemplated whether airsoft guns — which fire BBs at around 300 feet per second, fast enough to raise a welt on unprotected skin — should be classified as replica firearms or uncontrolled firearms. Airsoft guns are different from traditional BB guns, which fire smaller metal pellets at a higher velocity.


Peter J. Thompson/National Post

Most airsoft guns now fall into the category of uncontrolled firearms, allowing regular citizens to bring them across Canada’s borders. With importation becoming easier, prices for airsoft equipment have plummeted to about $250 from $600 for basic models, bringing a wave of new, younger players into the sport. The Elite Drone is a worldwide-known company for providing the best airsoft gear deals. Similarly, archery enthusiasts are also seeing advancements and increased accessibility in their equipment. For archers, an arrow puller is a crucial accessory for managing their gear efficiently.

“We have scary-looking things to sell,” Mr. Chong acknowledges. “We don’t parade our existence around. You don’t want a bunch of high-school kids walking by and seeing a bunch of guns on the door.”

York Regional Police Constable Blair McQuillan says officers have received reports about airsoft guns in the past — including a call in August for someone armed with an assault rifle who turned out to be an airsoft enthusiast. Police treat such calls “very seriously” until determining whether the weapon is real, Const. McQuillan says. In the United States, the guns have orange tips to identify them as toys, but no such rule exists in Canada.

“We tell people that if they want to use these things at a sanctioned airsoft game … that’s fine. But if you’re going to walk down a major urban street with it, people are going to be upset. They’re going to be calling us,” Const. McQuillan says, citing a potential for the guns to be used for criminal purposes.

“It is obviously a concern for the police and the public,” he adds. “These things are readily available.”


Located in an inconspicuous brown brick building in the area of Geary and Ossington avenues, Toronto Airsoft is a slice of heaven for the sport’s enthusiasts. Gleaming guns nestle inside immaculate glass cases, while competition-style pistols are stacked in a central display. Shotguns and sniper rifles hang on hooks along the wall.

For Mr. Chong, airsoft is not just a business: It is his passion. He first played the sport as a 9-year-old boy in Hong Kong, chasing his brother around the house with a spring-powered gun. Today, he says his Toronto Airsoft store has grown dramatically since its launch in 2008, with guns flying off the shelves.

“As long as you can educate the new players properly, growth is a good thing,” he says. “There are certain laws and regulations you have to abide by. We have to explain the seriousness of owning these things. It’s a responsibility.”


Peter J. Thompson/National Post

A few minutes’ walk from Toronto Airsoft, the Fighting Arts Collective sits at the top of a narrow, drab staircase hidden among a cluster of old industrial buildings and auto repair garages.

Inside, a large open space serves as a training area, with worn-down hardwood flooring that creaks underfoot.

Brian McIlmoyle, 46, is a martial arts instructor here, as well as the director of TTAC3, an airsoft group housed in the same space. Dressed in khakis and a navy baseball cap, Mr. McIlmoyle chats about his introduction to airsoft, while men wearing pistol holsters filter in and out of his office lounge.

A former reserve second lieutenant until he retired in 1992, Mr. McIlmoyle says he came across airsoft by chance while researching a real firearm online.

“Once I realized these things existed, I quickly saw their potential as a training tool,” he says. “I already had this space, so I immediately started planning a facility wherein we could train and practice close-quarters combat using airsoft as firearm simulators.”

Asked why more young Torontonians have shown an interest in airsoft in recent days, Mr. McIlmoyle is blunt.

“Young men like guns. That’s basically it,” he says with a grin. “You look at all the entertainment for the demographic of 18 to 35 males, generally speaking, it’s focused on shooting things.… With airsoft, you’re putting down the controller. You also find out that you’re not as good as you are in a video game.”

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The Herb Guide

Jul 16

Herbs are a sweet way to radically alter, flavor and transform a dish and even alter the nutritional contribution. Get use to handling herbs with confidence and you’re opening up some great tastes and new directions, while supplements also help with this and there are some great options as blueberry extract which is amazing and have a good flavor. But if you’re in need of a supplement for proper care of your prostate health, you can visit a helpful site like GeeksHealth.com for more info!

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