9 Ways to Eat Clean

Pick Whole Foods The basic idea to clean eating is to choose Foods close to the natural form as possible. Instead of boxed, bagged, or packaged foods--try fresh whole ones. Think whole turkey instead of frozen turkey meatballs; raw grapes instead of gummy snacks made with fruit juice. The Bonus: When you avoid highly processed foods like chips, cookies, and ready-to-eat meals, you skip loads of calories, sugar, salt and saturated fat. Eat More Whole Grains Refined carbohydrates, like white bread, pasta, and rice, lose their nutritional value during the manufacturing process. Trade them for whole wheat bread, pasta, or brown or white rice. Opt for other whole grains like oatmeal, popcorn, barley, or bulgur. The change will have a big impact as studies have shown a diet high in whole grains have a lower risk of heart disease, type 2 diabetes, and colon cancer. Load Up On Fruits and Veggies These natural foods are the two staples to clean eating. Some clean eaters say all your produce should be fresh. Others say you can have frozen or canned options as the next best thing since they have just as many nutrients. Read the label to make sure you're not getting extra sugar or salt. Choose whole fruits instead of juices, which have less fiber and more sugar. Aim get at least five to nine servings of fruits and vegetables a day. Watch Out for Salt and Added Sugar Clean foods are naturally low in salt and sugar, and adding goes against as natural as possible approach. Processed foods are major source you can slash the intake avoiding them. Read the food labels for added sweeteners and salts, even in food that looks healthy like yogurt and tomato sauce. Keep tabs on how much to add to foods and drinks. Flavor with spices and herbs instead. Skip Artificial Ingredients Artificial colors, sweeteners, preservatives, and other man-made ingredients have no place in a clean-eating diet. At the grocery store, read the food labels and avoid items with fake stuff. Sip Plenty of Water Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages like water and herbal teas. Water curbs hunger and makes you feel fuller, fends off fatigue and gives more energy. Try infusing water with a slice of citrus or sprig of mint. Rethink Alcohol and Caffeine Some clean eaters cut alcohol and caffeine completely in order to drink lots of water. Others say it is alright to have alcohol or caffeine in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (that's 3 - 5 [8-ounce cups of coffee] a day), and one serving of alcohol for women and 2 for men. Also skip the sugary extras and opt for plain tea or coffee; and avoid the sweet mixer for alcohol. Decide if You'll Go Organic Organic farmers use natural pesticides and avoid man-made ones. Some people say organic produce is the best way to eat clean. It is up to you to decide how important it will be in your diet. Shop at local farmers markets to find out what kinds of pesticides vendors use. Another tip is to use pesticides that end up on the outsides of fruits and veggies, so choose non-organic foods with skins you don't eat like avocados, corn and onions. Be Smart About Meat and Dairy Meat, dairy and eggs bought at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. Farmer's markets are good place to learn more about where meat and dairy come from. Seafood is labeled organic, so look for items low in mercury that use sustainable fishing. The cleanist approach to protein is to get the most from nuts, beans and legumes. Source www.webmd.com/diet/ss/sliedshow-how-to-eat-clean.

Food Frauds That Can Wreck Your Diet

Caesar Salad A small bowl can have almost 300-400 grams of fat just in the dressing. Food fix: Use 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese. Fresh Smoothies Packed with a whopping 80 grams of sugar with 350 calories or more, there is very little protein and no fresh fruit. Fruit concentrates are used instead of fresh fruit. Sorbet, ice cream, and sweeteners are no better than a milkshake. Food fix: Get a small cup and ask for fresh fruit, low-fat yogurt, milk, protein powder blended with protein for good nutrition. Energy Bars These are no more than enhanced candy bars with more calories ( 500+) and a higher price tag. The compact size leaves people unsatisfied--a few bites and they're gone. Food fix: Choose bars with 200 calories or less, some fiber, at least 5 grams of protein to help provide energy when sugar rush fades. Chicken Burrito PThese are packed with 1,000 and plenty of saturated fat, cheese, sour cream, and fat in a jumbo flour tortilla. A burrito as big as your forearm is too big a serving. Food fix: Share one or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with a tasty, low-calorie salsa. Sugar-Free Foods This is a problem if you think you have to order a large order of fries or big dessert. Just upsizing fries adds 300 calories to your meal. Eating more calories than you burn makes you gain weight. Food fix; watch your total calories. Enhanced Water Vitamins added to bottled water as well as sugar add up to as many as 125 calories. Food fix: Refrigerate tap water and to make more appealing, try packets of crystallized lemon adds flavor without added calories. 2% Milk This has more than half saturated fat of whole milk. Here's what's in a cup of milk: Whole milk--(3.25%) = 150 calories, 8 grams fat, 5 grams saturated fat. Reduced fat--(2%) = 130 calories, 5 grams fat, 3 grams saturated fat. Skim (nonfat)--80 calories, 0 grams fat, 0 grams saturated fat. Food fix: Like whole milk, blend with 2%, then with 1%, then skim, until you get used to the taste of nonfat milk. 2% Milk Latte This adds up to 580 calories, 15 grams saturated fat in a 20-ounce white chocolate mocha (which is more than a quarter pound burger with cheese.) Food fix: try a sweetened, frothy beverage for a diet splurge. Limit the damage with a nonfat (skim) milk--no whipped cream--to avoid the 130 calories and the 2/3 saturated fat. Turkey Hot Dogs The nutritional content varies according to the brand. It may say "less fat" on the label but it may have plenty of fat in each sausage. Food fix: compare nutrition labels for the lowest fat content. Some good choices available or eat a few times a year. Breakfast Muffins Altough better than donuts, they are still sugary cakes of refined flour. A store-bought muffin contains about 500 calories and 11 teaspoons of sugar. Food fix: Eat one that is no larger than 2-1/2 inches in diameter. Look for 100-calorie muffins at the store. Some brands can be a good source of whole grains and fiber. Low-Fat Granola This low-fat crunchy cereal has 10% fewer calories, but full of sugar. Low-fat label leads to overeating. A study at Cornell University found that people eat 49% more granola when they thought it was low-fat, going over 10% calorie savings. Food fix: Look for low-sugar, whole-grain cereal, sweetened with fresh fruit. Low-fat Yogurt This is a nutrition superstar that is rich in protein and calcium. Also, many yogurts have lots of added sugar. Some brands have 39 or more grams of fructose, sucrose, other sweetneners. Compare plain to fruited yogurt to see the difference in sugars that have naturally added milk and sugar on the nutrition label. Food fix: 6 ounces should be 90 - 130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Blend sweetened yogurt with plain, nonfat yogurt. Multi-Grain Products With more than one type of grain, products made from refined grains such as white flour have been stripped of fiber and many nutrients. Food fix: Look for "100% whole grain", like oats and wheat, as the first ingredients. Also choose brands with more fiber. Light Olive Oil Anything labeled "light" is enticing when watching your weight. Sometimes food may not be what you expect. LIght olive oil has the same calorie and fat content as other types. It is just has a lighter color and taste. Food fix: compare labels in the store for light foods when saving calories. Added Omega-3 Some yougurt, milk, eggs, cereal, and other foods have a boost of added omeaga-3. It may not contain omega-3 that is best for the heart--EPA or DHA. Or it may have EPA/DHA, but just smidgen, less than one bite of salmon. It may have ALA from vegetable sources, but not as potent or beneficial as DHA/EPA. Food fix: try 6 ounces salmon,which has 100 times more Omega-3 than a serving of fortified of yogurt. Vegetarians consider algae-derived Omega-3 as supplements. Iced Tea Antioxidants like iced tea don't make a health food: there is too much added sugar which turns a tall glass into a health hazard. A 20-ounce bottle has more than 200 calories and 59 grams of sugar. Food fix: skip "sweet tea" in favor of unsweetened iced tea. Try lemon or artificial sweeteners to add zing without the calories. Herbal or berry teas give a mildly sweet taste without the sugar. Microwave Popcorn "Snack" can be misleading on microwave popcorn. One brand packs 9 grams of fat in each "snack size" bag. Food fix: compare nutrition labels to get lower-fat popcorn that has no transfat. Sprinkle Parmesan cheese or low-fat salt spice blends for added flavor without a lot of fat. Iceberg Lettuce It may be big on crunch, but it has zero on vitamins and flavor. The boring taste leads people to use more dressing or toppings. Food fix: Add spinach or arugula to the mix. Cruble 2 tablespoons (100 calories) of blue cheese or feta on top. Toss with a splash of oil or vinegar to spruce flavor without the calories. Salty Toppings {rpcessed artichoke hearts, chickpeas, and olives are salt shockers lurking at the salad bar. Avoid getting too much by limiting anything that come s from a can. Pass up cured meats; instead choose beans or tuna, but not both. Food fix: try radishes, bell peppers, cucumbers, and other fresh vegetables that are low in sodium. Be sure to rinse beans to remove most of the salt. Coleslaw Cabbage is okay, but coleslaw can be a diet disaster. One popular restaurant has a small cup (4.5 ounce) with 260 calories and 21 grams of fat; 1/3 of people's daily limit due to the mayonnaise. Food fix: some place make a healthier coleslaw--just ask for nutrition information. If making at home, use a low-fat mayonnaise or nonfat yogurt. Banana Chips Deep-fried bananas have 145 calories, 9 grams of fat, and 8 grams of saturated fat--as much as a fast-food hamburger. Food fix: try a fresh banana, which is four times more food, 0 grams fat and 100 calories. Source www.webmd.com/diet/ss/slideshow-foods-that-can-wreck-you-diet.

Raising Fit Kids: Healthy Nutrition, Exercise, and Weight

For Kids, Healthy Habits Means Healthy Weights Kids don't need fad diets, radical weight-loss plans, or extreme workouts. With the right habits, you can keep a child a healthy weight, or help them slim down if they have extra pounds. Healthy Habit 1: Eat Dinner as a Family If you cook at home, you can control the menu and make it easier for everyone to eat healthy. Kids who eat on their own, especially in front of the TV, might not pay attention to what or how much they're eating, making it easier to overeat. If kids dislike certain foods, keep serving it--they may like it in time. Healthy Habit 2: Switch Off Screens Kids who spend too much time watching TV, playing video games, or zoning out with a smartphone, the odds are they are doing that instead of something healthy, like being active or getting enough sleep. Don't focus on what kids can't do, but instead on what they can. Make a list of such things like dance to music, play on a backyard playset, ride bikes, or help cook dinner--make it a habit for yourself as well to be a role model. Healthy Habit 3: Use Pedometers to Get Everyone Moving Inspire the whole family to get out as an incentive for kids to exercise. The idea is to give each family member a pedometer or activity tracker. Healthy Habit 4: Make Smart Sacks an Easy Choice Stock refrigerator with healthy snacking options to avoid kids eating unhealthy snacks. Keep portions of cut-up veggies, trail mix, or cheese and crackers as healthy snack options. Healthy Habit 5: Make Time for ZZZ's Kids who are tired, moody, or cranky, make for harder food choices like exercising and choosing water over soda. Bedtime makes it harder for teens as the body clock resets at puberty, making them more wired to stay up late. It is important to keep sleep a priority by encouraging everyone to stick to a bedtime routine, especially on weekends. Healthy Habit 6: Be Consistent Stick to a plan to encourage healthy habits about exercise and bedtime. Kids are most likely to accept rules: hesitation will make them argue and push back. Persistence helps them embrace healthy habits that will benefit for the rest of their lives. Source www.webmd.com/parenting/raising-fit-kids.

Vitamins and Minerals from A to Z

Vitamin A There are two main types of vitamin A. One comes from animal sources of food. People need this to help see at night, make red blood cells, and fight off infections. The other is in plant foods, which help prevent eye problems related to age-related macular degeneration, and to cells all over the body. To get vitamin A, eat orange veggies and fruits like sweet potatoes, cantaloupe, spinach and other greens, dairy products, and seafood, like shrimp and salmon. However, too much vitamin A can hurt the liver. Vitamin B-12 Eating this vitamin before heading out for a day at the gym in foods like hard-boiled eggs and cereals with this vitamin, helps the body to break down food and energy. Athletes and trainers take supplements before workouts, but don't use to boost success if you're getting enough in your meals. Vitamin C It is a myth that vitamin C doesn't prevent colds like over-the-counter remedies say. If you get symptoms, drink orange or grapefruit juices to stay hydrated and feel better soon. The body needs vitamin C to help bones, skin, and muscles to grow. You can get plenty of vitamin C from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies. Calcium Calcium, when mixed with sand, helps harden concrete. The strength creates a building block for bones and teeth. This is key to making muscles, like the heart, move. You can get calcium from milk, cheese, yogurt, other dairy foods, green vegetables like kale and broccoli. How much is needed depends on your age and sex. You should check with your doctor about taking supplements. Vitamin D Like calcium, vitamin D keeps bones strong and nerves carrying messages. It plays an important role in fighting germs. However, watch your time in the sun (10 - 15 minutes on clear days without sunscreen), but is the best source of vitamin D. You can also eat fish, like salmon, tuna, and mackerel. There is a little vitamin D in egg yolks, and you can get milk and orange juice with added vitamin D. Vitamin E Also called an antioxidant, vitamin E protects cells from damage caused by cigarette smoke, pollution, sunlight and more. Vitamin E helps cells talk to each other as well as keep the blood moving. Sunflower seeds and nuts like almonds, hazelnuts, and peanuts are good sources of vitamin E. If you have an allergy to these foods, vegetable oils like safflower and sunflower, spinach and broccoli have vitamin E too. Folic Acid If you're pregnant, folic acid is a must as it helps make DNA and prevent spina bifida and other birth defects. Asparagus, Brussel sprouts, dark leafy greens, oranges, orange juice, legumes--like beans, peas, and lentils--are rich in folic acid. The doctor can suggest supplements too. Vitamin K This vitamin is important for blood clotting and healthy bones. However, people taking Warfarin, a blood thinner, should be careful what they eat as vitamin K may react badly to the drug. A serving of leafy greens like spinach, kale, and broccoli can give you plenty of vitamin K for the day. Also, the Japanese dish--Natto, made from fermented soybeans--has even more. Iron If you have low levels of iron, the body doesn't make enough healthy red blood cells, and with them, you can't get enough oxygen to the tissues. Pregnant women and those with a heavy menstrual cycle are more likely to have anemia--a medical name for not enough iron in the blood. To keep your iron levels up, eat beans, lentils, liver, oysters and spinach. Dark chocolate with 45% cacao has iron. Magnesium This mineral plays a role in making muscles squeeze and keeps the heart beating. It also helps control blood sugar and blood pressure, makes proteins and DNA, and turns food into energy. Foods like almonds, cashews, spinach, soybeans, avocado, and whole grains contain magnesium. Potassium Bananas as well as leafy greens, are a good source of potassium, which helps your blood pressure to stay within a normal range, and helps your kidneys work. If your levels are too low or too high, it can make your heart and nervous system shut down. You should watch your salt intake as the body needs the right aomount of sodium and potassium. Eat raw cantaloupe, carrots and tomatoes to get potassium. Zinc Without zinc, you can't taste or smell, and your immune system needs it to help cuts, scrapes, and sores to heal. It can also help your sight as you age. While you can get zinc from plant sources like seasame and pumpkin seeds, chick peas (garbanzo beans), lentils, and cashews; it is easier for your body to absorb zinc if you get it from animal sources like oysters, beef, crab, lobster, and pork. Source www.webmd.com/vitamin-and-supplements/ss/slideshow-vitamins-minerals-overview.

Foods That Help Fight Depression

TurkeyBrazil Nuts Snacks that are rich in selenium help protect the body from tiny, damaging particles--or free radicals. One study--in young people do not have enough of this nutrient in their diets, they are more likely to be depressed. Researchers are not sure if the low selenium causes depression. One Brazil nut has almost half the daily requirement of the mineral; be careful to limit how much you eat. Other foods with selenium are brown rice, lean beef, sunflower seeds, and seafood. Carrots Carrots are full of beta-carotene, but you can also get it from pumpkin, spinach, sweet potatoes and cantaloupe. Studies have linked beta-carotene to lower levels of depression. There isn't enough evidence to be sure it prevents the disorder, but it can't hurt to get more in your diet. Clams and Mussels These are a good source of the vitamin B-12. Some studies say people with low levels of B-12 are more likely to have depression. A lack of B-12 causes a shortage of S-adenosylmethionine (SAM); a mineral the brain needs to process other chemicals that affect mood. Other foods with B-12 are lean beef, milk and eggs. Coffee A jolt of caffeine can be a pick-me-up to help with motivation. If you have post-partum depression or a panic disorder, however, some studies say coffee may make the symptoms worse. Other researchers say a cup of joe can lower the risk of getting depression, but they are not sure why. Leafy Greens Leafy greens are packed with folate that tell your brain cells where to work well to protect against depression. Food manufacturers in the U.S. add the vitamin B-9 to enriched grains like pasta and rice. You can also get them from lentils, lima beans, and asparagus. Salmon Salmon and other fish like herring and tuna are high in poly-unsaturated fats. Researchers say it helps fight depression. The type of fat--Omega-3 fatty acids--help the brain cells use chemicals that can affect the mood. A few studies show people who weren't depressed had higher levels of omega-3's than those with the mood disorder. Milk A good source of vitamin D, low levels of vitamin D in the body sometimes cause depression. A Norwegian study found that people who took vitamin D supplements were less depressed a year later than those who didn't. If you don't like milk, you can boost vitamin D in your diet with enriched cereals and juices and canned fish. Caution: Alcohol Although it might take the edge of your worries, or make you feel more social, the best time to drink wine, beer or mixed drinks is in moderation. While they may make you feel better in the moment, heavy drinking makes depression symptoms worse over time because alcohol makes the brain less active. It also makes anti-depressant medications less effective. Caution: Junk Food It may be fast and filling, cut processed foods can be bad news for your mood. Scientists have studied diets that are high in sugar--simple carbohydrates and fatty foods--can affect how you feel. Many have found a link between unhealthy eats and depression. The best bet is to eat a well-balanced diet plenty of fruits, vegetables, whole grains or lean protein. Source www.webmd.com/depression/ss/slideshow-foods-fight-depression.

The Latest on Birth Control

Birth Control: How to Decide? There are so many options when it comes to choosing birth control. Here are a few things to think about when it comes to choosing the right birth control method. *Protection against STDs? *Important cost and convenience? *Effectiveness? However, abstinence is the only 100% effective method, but others come close, as you can see from evidence chart. After reading this, you should check with your doctor as well for the best option for you and your partner. Fertility Awareness Also known as family planning, this means avoiding sex when women are at their most fertile. You can watch for changes in cervical mucus and body temperature, however, it is best to seek a professional in order to do this correctly. The pros to this method is no drugs, no devices, and it's inexpensive. The cons are that it limits spontaneous sex; an average of 25% of typical users end up pregnant. Spermicide This method contains a chemical that kills sperm. It comes in a foam, jelly, or cream and placed inside the vagina before sex. Some types can be place 30 minutes ahead. Frequent use can cause tissue irritation, a risk of infectious diseases or STDs. It is usually used along with other birth control methods. The pros are easy to use and inexpensive (about $1 per use). The cons are an increase risk to STDs--29% of users get pregnant. Male Condom The latex condom, a classic barrier method, prevents sperm from entering a woman's body, protecting against pregnancy and most STDs. 15% of couples who rely on male condoms get pregnant within a year. The pros are that it is widely available, protects against STDs and inexpensive (under $1 each). The cons are effective if used correctly, it is not reusuable. Female Condom A thin plastic pouch that lines the vagina, is put in place up to 8 hours before sex. Users can grasp the flexible plastic ring at the closed end to guide it into position. It is somewhat less effective than the male condom. The pros are that it is widely available, and some protect against STDs, it also conducts body heat better than the male condom. The cons are that it is noisy and 21% of users get pregnant, it is not reusable and not to be used in conjunction with the male condom to avoid breakage. Diaphragm A rubber dome that is place over the cervix before sex, it is used with spermicide. The effectiveness (compared with the male condom) is 16% of users get pregnant, including those who don't use it correctly the first time. The pros are it is inexpensive ($15 - $75 and lasts up to 2 years). The cons are it is fitted by a doctor and has no STD protection. It can't be used during the menstrual cycle and there is a risk of toxic shock syndrome. Cervical Cap It is similar to a diaphragm but smaller. The FemCap slips in place over the cervix, blocking entry into the uterus. It is used with spermicide and has a failure rate of 15% of women who have never had children; 30% of those who have. The pros are it can stay in place up to 48 hours and is inexpensive. The cons are it must be fitted by a doctor and has no STD protection. It can't be used during the menstrual cycle. Birth Control Sold as the Today Sponge, it is made of foam that contains spermicide. It is placed against the cervix up to 24 hours before sex. It is about as effective as the cervical cap with a failure rate of 16% for women who have never had children and 32% of those who have. Unlike the diaphragm or cervical cap, it does NOT need to be fitted by a doctor. The pros are no prescriptions and is effective immediately. The cons are that it is difficult to insert correctly, has no STD protection, and can't be used during the menstrual cycle. Birth Control Pill The most common birth control method, the pill uses the hormones, estrogen and progestin to prevent ovulation. If taken on schedule, it is highly effective. 8% of typical users get pregnant, even those who skip a dose. Like hormonal contraceptives, the pill requires a prescription. The pros are it is the user has more regular, lighter periods, or no periods depending on the type of pill used, and there may be less cramping. The cons are it costs $15 - $50 per month and does protect against STDs. It can cause side effects of breast tenderness, spotting, serious blood clots, and raised blood pressure. Some may not be able to use birth control pills. Birth Control Patch For women who have a tendency to forget the daily pill, this may be an option. The Ortho Erva patch is worn on the skin and changed once a week for three weeks, with the fourth week patch-free. It releases the same types of hormones as the birth control pill does and is just as effective. The pros are more regular, lighter periods, with less cramping, and there is no need to remember the daily pill. The cost is about %$15 - $50 per month and can cause skin irritation, and other side effects similar to birth control pills. There is no STD protection. Vaginal Ring The NuvaRing is s soft, plastic ring that is worn inside the vagina. It releases the same hormone as the the pill and the patch and is just as effective. It only needs to be replaced once a month. The pros are lighter, more regular periods and is replaced once a month. The cons are a cost of around $30 - $50 per month and can cause vaginal irritation among other side effects similar to the pill and patch. It also has not protection against STDs. Birth Control Slot Also known as Depo Provera, it is a hormonal injection that protects against pregnancy for up to 3 months. For the typical couple, it is more effective than the birth control pill with 3% of users getting pregnant within a year. The pros are it is injected 4 times a year and is highly effective. The cons are it costs around $240 a year and can cause spotting as well as other side effects. It has no STD protection. Birth Control Implants Known as Nexaplanon, it is a matchstick-sized rod that is place under the skin of the upper arm. It releases the same hormone in the birth control slot against pregnancy for up to 3 years. The failure rate is less than 1%. The pros are that it lasts 3 years and is highly effective. The cons are it is more expensive upfront costs from $400 - $800 for exam, implant, and insertion), and can cause side effects, including irregular bleeding. It also has no STD protection. IUD The IUD (Intrauterine Device), it is a t-shaped plastic that is placed inside the uterus by a doctor. The copper IUD, ParaGuard, works for as long as 10 years. Mirena, a hormonal IUD, is replaced every 5 years, can lighten periods and ease cramps. Lilletta/Skyla, another hormonal IUD prevents pregnancy up to 3 years. Both types make it more difficult for sperm to fertilize the egg. Fewer than 8 in 1,000 women get pregnant. The pros are it is long-lasting and low-maintenance. The cons are irregular and heavier periods with ParaGuard. It is more expensive up front, may slip out, and cause side effects. Tubal Ligation A permanent form of birth control, you should make sure you don't want any more biological children before deciding on this one. A traditional method, it is often referred to as "having your tubes tied." The surgeon closes the fallopian tubes, preventing the eggs from making the journey out of the ovaries (Banding Method). The pros are it is permanent, nearly 100% effective. The cons are it requires surgery and is not reversible and expensive. It does not protect against STDs. Tubal Implants A newer procedure, it blocks the fallopian tubes without surgery, small implants of metal silicone is placed inside each tube. Scar tissue grows around the implants blocking the tubes. X-rays shows the tubes are blocked, so no other birth control is needed. The pros are it is permanent and does not require surgery and almost 100% effective. The cons are it becomes effective in a few months, there is a risk of pelvic infections, is irreversible and expensive. Vasectomy Except for condoms, it is the only birth control method available to men. It surgically closes the vas deferens--the tubes that carry sperm from the testes through the reproductive system. It prevents the release of sperm and doesn't interfere with ejaculation. The pros are it is permanent and cheaper than a tubal ligation and nearly 100% effective. The cons it requires surgery and is not effective immediately and may not be reversible. Emergency Contraception This method works after sex to help avoid pregnancy. It is the only option when no birth control is used or the woman suspects her usual method failed--Plan B. Plan B is a one-step generic version of Plan B (Next Choice) and contains a high dose of the hormone found in birth control pills. It must be used within 72 hours of having sex. Ella uses a non-hormonal drug and requires a doctor's prescription and can be taken up to 5 days after sex. Options for Older Women Age and lifestyle are important factors for choosing birth control. If you're over 35, smoke,are obese, a combination birth control pill, patch, or ring may not be recommended. For better consults, see your doctor for safe alternatives. If you're approaching menopause, the birth control shot may have an added benefit by relieving symptoms of periomenopause. Withdrawal 6 in 10 women report their partner "pulling out"--an age-old method that relies on the man withdrawing his penis from the vagina before ejaculation. New reviews show that if done correctly every time, 4% of users get pregnant in a year. With a more typical use--18% get pregnant. The pros are it's free, no need for devices or hormones. The cons are it is hard to do correctly. It does not protect against STDs. Least Effective Methods Without using a form of birth control, 85% sexually active couples get pregnant in a year. Even the least effective birth control options reduce the number considerably. How many women get pregnant per year? *No birth control: 85% *Spermicide only: 29% *Fertility Awareness: 25% *Female condom: 21% *Withdrawal: 18% Most Effective Methods Although barrier methods (condom, diaphragm) are moderately effective with typical use, hormonal contraceptives are better to track record effectiveness. There are several options couples prefer to the lower the odds of getting pregnant: *Two reversible - IUD/hormonal implant *Abstinence is the only 100% effective form of birth control Effectiveness: *Abstinence: 100% *Implant/IUD/Vasectomy/Tubal methods: 99% *Birth control shot: 97% *Birth control pill/vaginal ring: 92% *Condom/diaphragm/cervical cap/sponge: 84 - 89% Source www.webmd.com/sex/birth-control/ss/slideshow-birth-control-options.

How Much Do You Know About Headaches?

Drinking alcohol can trigger headaches in some people because sulfites, that are used as prescribed in some types of alcohol, like red wine (not white) bother some people. Alcohol causes more blood flow to the brain, triggering a headache. How the body metabolizes alcohol in red wine, beer, whiskey, scotch, champagne are the most common alcoholic headache triggers. Sinus Headaches: Sinus headache causes head pain with nasal discharge, congestion, post-nasal drip, and a sore throat. Treat a sinus headache with over-the-counter pain relievers like ibuprofen (Advil, Motrin) or accetaminophen (Tylenol). Taking a warm shower may help with congestion too. If you have fever, it may signal sinus infection. You should call a doctor. The ice-cream headache, or "brain freeze" is definitely real. Drink something warm and hold your tongue to the roof of your mouth to warm up and feel better. Cluster Headaches: Men are 6 times more likely to get cluster headaches than women. Cluster headaches are the least common headaches but they can be severe. They usually feel pain behind one eye, and can be so bad you can't sit still. They usually happen around the same time every day--the attacks can last a couple of minutes to several hours. To find relief, talk to a doctor who would know the best medication to stop or prevent the headache(s). Cluster headaches can last a few minutes, but usually last a couple hours like sinus headaches. Tension or migraine headaches can last several days. Rebound Headaches: Although ironic, rebound headaches are triggered after taking headache medication frequently. It becomes a vicious cycle--take medicine to feel better--then get a rebound headache after medication wears off. Remember: take medicine as directed--how much and how often taken. Getting a lot of headaches, talk to your doctor about ways to prevent headaches, including medication. Remedies to relieve headaches: To relax a tense neck, shoulder, or back muscles, use a heating pad or ice pack where it aches--try it on the neck, forehead, or temple. Gently massage the temples and neck. Or take a soothing shower. "Weekend Headaches": "Weekend headaches" are changes in routine that bring pain. To relieve a "weekend headache", get more sleep, drink less caffeine (caffeine headaches), or more active on the weekend--all symptoms that can trigger a headache. To avoid pain, stay with a schedule and stay off the caffeine during the week or weekend that triggers the headache. Cause of Headaches 9 out of 10 times, most diagnosed headaches are caused by tension. They are caused by tight muscles in the back of your neck or head. The pain goes across your forehead and back of head. Stress is often a trigger. If you're not sleeping enough, or you have poor posture from sitting at your computer all day, it can also make it worse. Depression is also linked to tension headaches. If tension headaches affect your day-to-day activities, talk with your doctor. He can prescribe medications like anti-depressants or non-steroidal anti-inflammatory medications (NSAIDS) can prevent them. How Doctors Diagnose Headaches Doctors diagnose headaches based on how they are described. Describe the pain, how you act during headache, and what you do to relieve the symptoms. Warning Signs Sometimes headaches signal warning signs--something that may be serious going on inside your body. Seek medical help right away if there is a sudden, severe, stiff neck and vomiting. This may be a sign of meningitis or bleeding of the brain. After hitting your head, there may be symptoms of a concussion. If they are accompanied by numbness, tingling in the arms or legs, or confusion--it can be a symptom of a stroke. Alcohol and Headaches Alcohol dehydrates the body, blamed for all kinds of things, from the throbbing headache after tossing a few drinks the night before. Hangover headaches are blamed for the hormonal changes that are caused by alcoholic or toxic affects that alcohol has on the body. To avoid dehydration, drink non-alcoholic beverages before or after you drink the harder stuff. Acupuncture and Headaches Research is mixed on whether acupuncture actually helps headaches. Some studies shown may be just as effective as painkillers for relieving tension or migraine headaches. Two large studies have showed that real acupuncture had the same effect as "sham" acupuncture--inserting needles incorrectly at non-acupuncture points on the body--easing headache pain. Sex and Headaches Some say the rush of chemicals in the brain from sex my provide sexual healing for headaches. Others say sex--just like other types of physical exertion--can trigger headaches. Migraine sufferers in men over 40 are more likely to get them. Sex headaches may be rare, but worth talking about with your doctor. Seek help if the pain hits like a thunder-clap at climax. Medical professionals can rule out anything from ruptured blood vessels and help with pain. Sex headaches are usually harmless, but is a good idea to have them checked out. Chocolate and Headaches While some people may get migraines after eating chocolate, researchers are not sure. Two studies show that chocolate rarely triggers headaches, and others show no link. They suggest it may be due to the caffeine in chocolate that leads to headaches. Chocolate has some caffeine, almost 1.5 ounces, milk chocolate has half as much caffeine as a cup of coffee. In some cases, caffeine can help relieve headache, as ingredients may be in some headache pain relievers. The best strategy is to figure out what triggers them and avoid them. The most common personal triggers are foods and fragrances. Source www.webmd.com/migraines-headaches/rm-quiz-headaches.