5 Simple Ways to Boost Your Heart Health 進心臟健康的簡單方法

1.Eat Breakfast
You wouldn't expect your car to run on empty, so why ask your body to do it?
Starting the day off with a healthy meal not only gives you the energy you need to work or play – it's also linked to a lower risk of heart disease, a new study found.
The 16-year study of 26,000 American men found those who skipped breakfast had a 27 percent higher risk of coronary heart disease. The association held up even after the researchers controlled for other risk factors like body mass index, blood pressure and cholesterol, according to the study published Monday in the journal Circulation.

2.Do Your Ohm Work
Research supports the idea that yoga can help reduce such cardiovascular risks as insulin resistance, high blood pressure and blood vessel inflammation. For the 2.7 million Americans diagnosed with atrial fibrillation in which the heart's upper chambers flutter randomly instead of contracting normally, yoga may be especially helpful.
A new Washington University School of Medicine study found that AF patients who did yoga in addition to taking medication reported half the number of heart quivers compared with patients who only took meds. While not a cure for AF, regular yoga practice -- at least twice a week for three months -- also improved the subjects' heart health by easing anxiety levels and significantly lowering resting heart rates.
"It doesn't necessarily have to be yoga. Any way you reduce stress is good for the heart," Becker said.

3.Be a Friend
Absence makes the heart grow fonder, but togetherness strengthens heart health.
Having a close relationship with another person, be it a friend, lover or relative is so heartwarming it can halve the risk of a heart attack in someone who has already had a heart attack, a 2004 heart study suggests. And one State University of New York at Oswego investigation found that blood pressure dropped when one spent time with a spouse or partner.
Becker pointed out that whether in pairs or in groups, engaging with other people does seem to help the heart, though it's not exactly known why.
"It could be that secure social ties lead to better health habits and less depression," he said. "It could also be due to neurological and hormonal changes that lessen stress and anxiety."
Toxic associations do the heart no favors, though. In one 12-year study, British civil servants in bad relationships were 34 percent more likely to have heart attacks or heart trouble than those in happier relationships.

4.Indulge in the Dark
It's no accident that chocolate hearts are associated with Valentine's Day.
Dark chocolate contains high concentrations of cocoa. Intake of this anti-oxidant rich substance appears to relax blood vessels, lower blood pressure and control blood sugar.
Just don't get carried away. Becker said that a single 1.5 ounce serving of the sweet stuff will bestow all its heart-healthy benefits without adding an overabundance of fat, sugar or calories to your diet.

5.Dream On
Too much or too little sleep can hurt your heart.
Findings released last year by Chicago Medical School suggest that people who catch fewer than six hours of Zs a night are twice as likely to have a stroke or heart attack, and one-and-a-half times more likely to have congestive heart failure, whereas people who slumber more than eight hours a night are more likely to experience chest pain and coronary artery disease.
Not enough shut-eye seems to trigger the nervous system to release high levels of "fight-or-flight" stress hormones that raise blood pressure, heart rate and blood sugar. Short sleepers also tend to be heavier, which can take a toll on the heart.
While it's not clear why hitting the snooze button once too often affects the heart, some studies indicate oversleepers may be susceptible to depression and unmotivated to exercise. Or they may run out of time and energy to keep up with heart-friendly habits.
"Somewhere around eight hours seems optimal," Becker acknowledged. "But sleep alone won't necessarily impact heart health unless it's put in context with nutrition, activity, stress management and all of your other health habits."

1. 吃早餐：如果不會讓汽車沒油空跑，那麼為什麼要身體這麼做呢？新的一天，健康的早餐，不僅提供所需能量，也可降低心臟疾病的風險。根據26,000名美國男子，16年的追蹤研究發現，不吃早餐的人罹患冠狀動脈心臟疾病的風險提高27％。

2. 做瑜伽：華盛頓大學醫學院的研究發現，有做瑜伽習慣(每週至少兩次)的心房纖維顫動患者，病發次數比只服藥的患者少了一半。雖然瑜伽不能治癒心房纖維顫動，但能緩解焦慮和降低休息心率。

3. 與朋友相處：良好的社會關係能減輕壓力和焦慮。

4. 吃黑巧克力：含有高濃度的可可。這種抗氧化劑的攝入量能放鬆血管、降低血壓和控制血糖。

5. 適當的睡眠時間：過多或過少都不好。芝加哥醫學院去年公佈的研究結果表明，睡眠時間少於6小時的人，中風或心臟病發作的機率會高出兩倍。而多於八小時的人則更容易感到胸部疼痛和罹患冠狀動脈疾病。

天然室內除臭劑 10 surprising natural ways to cure a stinky house

1. 貓砂盒內灑一些乾的綠茶茶葉。
2. 烘乾機用的烘衣紙放在垃圾桶底。
3. 倒入半杯蘋果醋在厠浴的排水管內。
4. 用浸過香草精的棉球擦拭冰箱內側。
5. 兩杯檸檬汁倒入水槽的排水管內。
6. 洋蔥切半，地下室放過夜，可吸收霉味。
7. 咖啡渣放冷凍庫，可去除氣味。
8. 小蘇打粉放在鞋內隔夜。
9. 燉湯時若外溢至爐台上，趁湯還是溫熱時，灑一些鹽和肉桂粉在上，乾燥後，刮去殘留，不會有焦味。
10. 天竺葵和茉莉花的香氣。

1.Green Tea for Cat Litter Boxes
Dry green tea leaves work like magic in reducing those unwelcome scents from the cat “john." Break open a few bags and sprinkle the loose leaves into the box. Fluffy will also appreciate a more sanitary scented restroom.
2.Dryer Sheets for Trash Bins
Take a sheet from the laundry room’s playbook to stomp out persistent trash bin odors, a dryer sheet that is. They soak up yucky trash smells just like they do static. Toss one or two into the bin and let the fresh scents take over.
3.Apple Cider Vinegar for Drains
Your upper GI isn't the only plumbing that apple cider vinegar works wonders on. It also blasts away yucky odors that seep up from sewers and septic systems. Pour a half cup down any drain and send unpleasant smells back where they belong.
4.Vanilla Extract for Freezers
Here's one cool odor fix to freshen up your ice box. Soak a cotton ball in vanilla extract, then swipe it around the inside of your freezer. Voila! The scent of fresh ice cream instantly replaces the reek of leftover meat.
5.Lemon Juice for Sinks
To snuff out the odor of a smelly sink, douse it with two cups of lemon juice. A zesty clean sink drain will make washing pots and pans slightly less of a drain.
6.Onions for Basements
After a hard rain, deploy an onion to absorb mold and mildew odors. Just slice one down the middle and let it sit in the cellar overnight. By morning, your eyes may tear — though not from the onion, but from the joy of an odor free basement!
7.Coffee Grounds for the Fridge
If your meat locker stinks like a gym locker, fill a nylon stocking with coffee grounds and toss it inside the back of the fridge. The invigorating scent of java overpowers odors from fish, cheese, and other harsh-scented foods.
8.Baking Soda for Sneakers
Don’t ditch your barely worn sneakers just because your nose is ready to run for the hills. Sprinkle baking soda inside each one and let them sit overnight. In the morning, tap the powder off outside and the stenches will be shooed away.
9.Salt and Cinnamon for Stove Spills
Next time soup or stew boils over, patter a few pinches of salt and cinnamon onto the spill while it's still warm. After it's dry, scrape off the residue. Future meals won't transmit that smoky smell and have your neighbors calling the fire department on you.
10.House Plants for Rooms
Once you've cleared out the stench, liven up your home's ambient aroma with houseplants. Scented geraniums and Arabian Jasmines are two varieties that come highly recommended for their odoriferous scents.

Health effects of mold 微菌对健康的影响

由於黴菌孢子很小，容易傳播，所以很容易被人體吸入、皮膚接觸或吃喝進入。暴露在黴菌下對健康的影響從輕度的過敏到嚴重的呼吸系統疾病都有可能。

1. 過敏：雖然大多數人能對抗一點點黴菌，已經適應它，但有些人天生敏感。最常見的症狀從輕微的眼睛發癢，嚴重至呼吸和吞嚥困難或頭暈、腹痛、嘔吐。
2. 病原反應：最常見的淺表性反應包括皮膚或指甲感染和腳氣。最嚴重的反應會攻擊腎臟、肺、肝臟或其他器官，甚至可能會危及生命。
3. 產毒反應：吸入產毒黴菌會增加生病的機會。症狀包括皮疹、發燒、噁心、疲勞、急性/慢性肝損傷、急性/慢性中樞神經系統紊亂等等。
另一個嚴重的情況是過敏性肺炎，這是由於吸入真菌抗原引起的一種急性或慢性肺部疾病。

Did you know that mold can cause disease in plants, animals and humans? The truth is that mold affects people in different ways, depending on the species of mold, the amount, the degree of exposure and the overall health of the individual who’s exposed to it.

The health effects of mold exposure can be allergenic, pathogenic or toxigenic, with reactions ranging from mild allergies to neurological damage and respiratory disease.

1. Allergenic reactions to mold
All mold is allergenic. Although most people can deal with a little bit of mold, some people are born sensitive to it. These people suffer from allergenic reactions upon exposure to mold. Allergenic reactions are the most common symptoms associated with mold exposure and these symptoms range from mild to severe.
Mild: congestion, rash, and itchy or watery eyesModerate: itchiness and difficulty breathingSevere: swelling, difficulty breathing and swallowing, abdominal pain, cramps, vomiting, diarrhea, dizziness and mental confusion

2. Pathogenic reactions to mold
Pathogenic reactions to mold exposure can be divided into the following three categories:
Superficial: These are the most common pathogenic reactions to mold. They include skin infection, nail infection and athlete’s foot.Subcutaneous: These reactions to mold are more serious and occur when the infection gets under the skin.Systemic: These are the most severe and may even be life threatening. They occur when the mold attacks the kidneys, lungs, liver or other organs.

3. Toxigenic reactions to mold
A toxigenic mold is a mold capable of producing toxins. There are approximately 20 common toxins that have been found to be produced by mold. However, just because a mold is toxigenic does not mean that it is producing toxins at any given point in time.
However, ingesting these toxins increases your chances of becoming sick. Symptoms resulting from inhalation of toxins include mucous membrane irritation; skin rash; fever; nausea; fatigue; suppressed immune system; acute/chronic liver damage; acute/chronic central nervous system disorders; hormone disorders; and cancer.

Another serious condition associated with mold exposure is hypersensitive pneumonitis. This is an acute or chronic lung disease caused by the inhalation of fungal antigens.

How does mold exposure occur?
There are three main ways that we can come into contact with mold: inhalation (breathing it in), dermal contact (touching it), and ingestion (eating or drinking it). Because mold spores are so small, they have the ability to get into our lungs, where they can cause anything from mild allergic reactions to serious respiratory conditions.

Most people can deal with a little bit of mold exposure without having a reaction because their bodies have become attuned to it. However, other people may be more sensitive to mold, either because of their genetic make-up or the current state of their health. People at an increased risk from mold exposure include individuals with compromised immune systems; infants and small children; the elderly; and asthmatics. It is important to remember that the potential for adverse health effects from mold exposure are uniquely individual since no two immune systems are alike.

減重時該吃哪些碳水化合物 3 Carbs to Lose Weight Fast

1. 糙米: 來自全穀類，含有豐富的可溶性和不溶性纖維，因此會讓你更有飽和感。有助規律排便，預防大腸癌。
2. 燕麥: 除了幫助減重，清潔腸道，燕麥中的三烯生育醇能減緩膽固醇的合成，預防高血壓和糖尿病。
3. 藜: 世界衛生組織（WHO）已將藜歸類為超級食物。它有雙重好處，一是複雜的碳水化合物，二是不含膽固醇。不僅如此，藜具有所有必要的，存在於肉類的氨基酸。
不管是在減重，或者只是需要健康的生活方式，建議把上述碳水化合物包括在日常飲食中。

"Carbs" is a short term word for carbohydrates. Carbohydrates are a group of nutrients that are abundant in most foods. Although they are found in different quantities and in different foods, there are foods that have good sugars while others have bad sugars.

To lose weight effectively, you need to form a habit of eating foods with good sugars. Below are 3 carbs that will make your weight losing mission a breeze.

Blown rice

Blown rice is a stable food in most countries; particularly in Pakistan. Since it's derived from whole grain, it has all its vital nutrients fully packed. It's also rich in both soluble and insoluble fiber therefore it makes you feel full for a long time hence you don't eat too much.

It's also versatile in the kitchen-you can invoke any cooking method; whether boiling or flying and still maintain the necessary nutrients that help you to lose weight with ease. Also, you don't have to be worried on what to eat it with; you can eat it with almost anything: from meat stew to vegetables. Other benefits of blown rice are that it helps to prevent colon cancer and in bringing bowel regularity-especially in infants.

Oatmeal

Oatmeal is another carb that will help you lose weight fast. It's usually obtained from rolled oat and easily prepared through cooking. Just like blown rice, it's rich in both soluble and insoluble fiber-which plays a great role in speeding-up weight loss.

Other than helping you to lose weight, oatmeal contains tocotrienols which slow down cholesterol synthesis hence shielding you away from high blood pressure. Oatmeal also helps you to prevent other diseases such as diabetes, cancer and stroke.

As an extra benefit, oatmeal will help you shed belly fat faster since it makes you visit the bathroom more often-this is also important in preventing blot and cleaning the gut.

Quinoa

This is a unique carb that has been used for generations as an effective weight loss food. In fact, the world health organization (WHO) has classified it as a super food. It has double benefits: it's a complex carbohydrate and it's also cholesterol free.

Not only that, Quinoa has all the necessary amino acids found in meat. So, by taking Quinoa, you are not only cutting on your weight, but you are also deriving all the nutrients found in meat. It's easy to prepare, and it's cooked just like rice or any other edibles. You need to eat Quinoa with healthy fruits or vegetables to get faster results in weight loss.

淨化肝臟的食物 14 Foods That Cleanse the Liver

太多的加工食品或油炸食物，環境污染或壓力，都可能使肝臟變得過度勞累和超載工作，因而不能有效處理毒素和脂肪。有許多食物可以自然淨化肝臟，試著把這些食物包括在每週飲食中，你的肝臟會謝謝你的。
1. 大蒜：具有激活肝酶，幫助身體排毒的作用。含天然化合物，大蒜素和硒，幫助肝臟清理。
2. 葡萄柚：高維生素C和抗氧化劑，增加肝臟的天然清潔過程。一小杯鮮榨的葡萄柚汁有助提高肝臟的解毒酶，沖洗出毒素物質。
3. 甜菜和胡蘿蔔：兩者都含有植物黃酮類化合物和β-胡蘿蔔素，可以促進和改善肝功能。
4. 綠茶：兒茶素抗氧化劑能改善肝功能。
5. 綠葉蔬菜：植物葉綠素從血液中吸收環境毒素，保護肝臟。
6. 酪梨：幫助人體產生穀胱甘肽，是肝臟淨化有害毒素所需的化合物。
7。蘋果：高果膠，是消化道清潔和釋放毒素必要的化學成分，使肝臟更容易工作。
8. 橄欖油：可吸收有害毒素，減輕肝臟的負擔。
9. 全穀物：含複合維生素B營養素，提高脂肪代謝和肝功能。
10. 十字花科蔬菜：西蘭花和花椰菜能增加肝臟中酶的生產。這些天然酶幫助排出致癌物質和其他毒素，降低癌症風險。
11. 檸檬和酸橙：這些柑橘類水果含有高量的維生素C，早晨喝鮮榨檸檬汁或酸橙汁，有助激活肝臟。
12. 核桃：高量的氨基酸精氨酸，能幫助肝解毒氨。高穀胱甘肽和ω-3脂肪酸，支持肝功能。
13. 捲心菜：正如西蘭花和花椰菜，捲心菜有助激活肝臟解毒酶，幫助排除毒素。
14. 薑黃: 有助於提高肝臟排毒，協助沖洗掉飲食中的致癌物。

1. Garlic
Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

2. Grapefruit
High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

3. Beets and Carrots
Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

4. Green Tea
This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy Green Vegetables
One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

6. Avocados
This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

7. Apples
High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil
Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Whole Grains
Grains, such as brown rice, are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver decongestion. If possible, do not eat foods with white flour, instead try eating whole wheat alternatives.

10. Cruciferous Vegetables
Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes
These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

12. Walnuts
Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

13. Cabbage
Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.

14. Turmeric
The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.

抗橘皮組織的三種食物 Three Foods That Reduce Cellulite

90％的女性認為橘皮組織有礙觀瞻，最自然擺脫橘皮組織的方法就是藉著運動和飲食來降低整體身體脂肪。根據名人營養學家Kimberly Snyder，下列三種食物可以幫助減少脂肪，讓你勇於穿上比基尼：

1.碎燕麥：含可溶性和不溶性纖維，很有飽足感，也不會使血糖劇增。研究顯示，吃全燕麥有助於代謝改變，可以預防體重增加和減少橘皮組織。
2.香菜：身體清潔劑，有助去除脂肪細胞中的重金屬，使脂肪細胞正常工作，減少橘皮組織。
3.柑橘：橙、檸檬和葡萄柚的豐富維生素C，能重建和修復皮膚膠原蛋白，減少橘皮組織的外觀。

Oat Groats
These are powerhouse oats. They are soluble and insoluble fiber, making them super filling. They also won't spike our blood sugar. A study showed that the eating whole oats like these contributes to metabolic alterations that can reduce weight gain and therefore reduce future cellulite.

Cilantro
Not only is it delicious in guacamole, but it is also a great body cleanser. It helps remove heavy metals from the body (also called chelation) that collect in and engorge the fat cells in your body. When you clean out these heavy metals, your fat cells can function normally, reducing cellulite.

Citrus
Oranges, lemons and grapefruits are super high in vitamin C, which rebuilds and repairs skin collagen. All that collagen prevents cellulite from being visible.

Benifits of Fruits 水果的好处

水果好處多多，知道這些好處後，會讓你更想吃水果:

1.櫻桃: 平靜神經系統。
2.葡萄: 擴張血管。
3.桃子: 鉀、氟和鐵的來源。
4.蘋果: 抗發炎。
5.西瓜: 平穩心率。
6.橘子: 美膚及護眼。
7.草莓: 抗衰老及抗癌。
8.香蕉: 補充能量，運動員的最愛。
9.鳳梨: 抗關節炎。
10.藍莓: 保護心臟。
11.奇異果: 增加骨質密度。
12.芒果: 抗多種癌症。