Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

7 foods that boost your love life

Eat your way to a better sex life

If your sex life is lacking a little, it might be time to start stocking your food cupboard with supplies that naturally enhance your time between the sheets. Not sure what to add? We’ve got a menu of seven delicious foods that will spark your sexual appetite in no time. Get ready to eat your way to a better sex life – here are 10 romance-inducing foods to help you do just that.

Better sex life food 1: Chocolate

How many times have we heard the phrase “chocolate is better than sex”? Well, a study carried out by independent Italian researchers in 2004 found that there may actually be a link between the two. Indeed, the study found that women who consumed chocolate on a daily basis had a higher sex drive than those who did not. Scientists suggest that this is because of the high levels of serotonin and phenylethylamine found in chocolate. These natural chemicals lead to that feeling of excitement in our brain and we’re feeling frisky before we know it. Now we know why men bring chocolates over for date night – gents, you’ve been rumbled!  

Better sex life food 2: Steak

Boost the sensitivity around your sexual organs with a tasty sirloin steak, which releases dopamine and norepinephrine to get you in the mood. Sirloin steak is packed with zinc, which gives you a boost of energy and sparks your libido. If that’s not a good excuse to tuck into a six-inch sirloin, we don’t know what is. For all the vegetarians out there, you’re not left out; beetroot is packed with both of the above hormones too, meaning that this has the same impact upon your sex drive as steak.

Better sex life food 3: Almonds

Almonds are a great natural source of essential fatty acids, which aid the natural production of hormones in men. Almonds are also a natural source of vitamin E, which is important for the production of oestrogen in women. If you’re lacking in these hormones there’s a good chance your sex drive will be waning too. Stock up on almonds and you’ll be back on form before you know it. Plus, the smell of almonds purportedly sparks feelings of intimacy and passion in the ladies – ooh la la.

Better sex life food 4: Vanilla ice cream

Great news for vanilla ice cream lovers – studies have proven that vanilla ice cream makes for the perfect aphrodisiac.  The dairy in ice cream contains calcium and phosphorous, which boosts our libido and makes orgasms more powerful. Not only that, but the scent of vanilla is renowned for its ability to make us feel happy and excited. So ladies and gents, next time you’re on a date night, don’t forget to ask for vanilla ice cream with your dessert.

http://www.realbuzz.com/articles/7-foods-that-boost-your-love-life/

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.

A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.

Healthy eating

The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.

You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.

As outlined in the eatwell plate, you should eat:

Plenty of fruit and vegetables

Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.

Find out more in 5 A DAY: what counts?

Plenty of potatoes, bread, pasta and other starchy foods 

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.

You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Some milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium. 

To make healthier choices, go for lower-fat milk and dairy foods.

Some eggs, beans and other non-dairy sources of protein

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.

Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. 

Just a small amount of foods and drink
high in fat and/or sugar 

These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats andsugars, but may may only provide a very small amount of other nutrients.

Getting the nutrients you need

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about vegetarian and vegan mums-to-be.

If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. 

Find out more about vegetarian and vegan babies and children.

Getting enough iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)

Read more about iron. 

Getting enough vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts such as Marmite
• fortified breakfast cereals and fortified soya products

Read more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.

However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx

Citrus Salad with Ginger Yogurt

Makes 6 servings

ingredients

• 1 pink grapefruit, peeled
• 2 large tangerines or Minneolas, peeled
• 3 navel oranges
• 1/2 cup dried cranberries
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon
• 1 16- or 17.6-ounce container Greek yogurt
• 2/3 cup minced crystallized ginger

• 1/4 cup golden brown sugar
• Additional dried cranberries

preparation

Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines, and all juices to deep serving bowl. Using small sharp knife, cut all peel and white pith from oranges. Slice oranges into 1/4-inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in 1/2 cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour. Mix yogurt and ginger in bowl. (Fruit and yogurt can be prepared 1 day ahead. Cover separately; chill.)

Spoon yogurt atop fruit. Sprinkle with brown sugar and dried cranberries.

http://www.epicurious.com/articlesguides/healthy/news/diet_antiinflammatory/recipes/food/views/Citrus-Salad-with-Ginger-Yogurt-231279

Could I be lactose intolerant?

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If you feel uncomfortable after eating, there’s a chance that you could be lactose intolerant. Have you noticed that your symptoms are more severe when you’ve had milk, cheese or cream?

Do you find that your discomfort normally starts within half an hour to two hours after eating? If the answers are yes, it might be worth finding out whether you’re sensitive to lactose.

Understanding lactose intolerance

People who are lactose intolerant are unable to break down the sugar (lactose) that is found in dairy products. Because the small intestine finds it difficult to digest these sugars, they can’t be properly absorbed into the bloodstream.

A lot of the foods we eat and drink today have dairy products – and therefore lactose – in them. Some are easy to spot, like milk, ice cream and cheese, while others are trickier. Many packaged treats and meals have lactose products in them, meaning you may not realise that you’re eating them. If you think you may have a problem with lactose, keep a food diary to pinpoint the times you feel unwell and be sure to check the labels of everything you eat.

What it means to be intolerant

Being intolerant to lactose is not the same as suffering an allergy to it. Allergies can often be severe and life threatening and are more often immediately typified by itching around the mouth or breaking out in hives. An intolerance, on the other hand, normally manifests as abdominal pain and discomfort after ingesting products with lactose in them.

There are also different degrees of intolerance, so what may be a very mild discomfort for one person may be more intense for another. Some people may also have a partial intolerance, which means they can eat and drink a certain amount of lactose-based products without feeling ill but will develop symptoms if they exceed this amount.

Testing for lactose intolerance

If you keep a food diary, you’re likely to be able to see a correlation between what you eat and how you feel. However, you can also visit your doctor and have blood tests after fasting and ingesting lactose to determine whether you’re intolerant. You may also be able to have a hydrogen breath test, which measures the hydrogen in your exhalations and can tell when you’re not able to digest lactose.

Have yourself tested and watch your diet to see if you’re more comfortable and feel better when you avoid dairy products for a happier, healthier you.

http://www.silversurfers.com/health/wellbeing-health-articles/lactose-intolerant/

7 foods that boost your love life

Eat your way to a better sex life

If your sex life is lacking a little, it might be time to start stocking your food cupboard with supplies that naturally enhance your time between the sheets. Not sure what to add? We’ve got a menu of seven delicious foods that will spark your sexual appetite in no time. Get ready to eat your way to a better sex life – here are 10 romance-inducing foods to help you do just that.

Better sex life food 1: Chocolate

How many times have we heard the phrase “chocolate is better than sex”? Well, a study carried out by independent Italian researchers in 2004 found that there may actually be a link between the two. Indeed, the study found that women who consumed chocolate on a daily basis had a higher sex drive than those who did not. Scientists suggest that this is because of the high levels of serotonin and phenylethylamine found in chocolate. These natural chemicals lead to that feeling of excitement in our brain and we’re feeling frisky before we know it. Now we know why men bring chocolates over for date night – gents, you’ve been rumbled!  

Better sex life food 2: Steak

Boost the sensitivity around your sexual organs with a tasty sirloin steak, which releases dopamine and norepinephrine to get you in the mood. Sirloin steak is packed with zinc, which gives you a boost of energy and sparks your libido. If that’s not a good excuse to tuck into a six-inch sirloin, we don’t know what is. For all the vegetarians out there, you’re not left out; beetroot is packed with both of the above hormones too, meaning that this has the same impact upon your sex drive as steak.

Better sex life food 3: Almonds

Almonds are a great natural source of essential fatty acids, which aid the natural production of hormones in men. Almonds are also a natural source of vitamin E, which is important for the production of oestrogen in women. If you’re lacking in these hormones there’s a good chance your sex drive will be waning too. Stock up on almonds and you’ll be back on form before you know it. Plus, the smell of almonds purportedly sparks feelings of intimacy and passion in the ladies – ooh la la.

Better sex life food 4: Vanilla ice cream

Great news for vanilla ice cream lovers – studies have proven that vanilla ice cream makes for the perfect aphrodisiac.  The dairy in ice cream contains calcium and phosphorous, which boosts our libido and makes orgasms more powerful. Not only that, but the scent of vanilla is renowned for its ability to make us feel happy and excited. So ladies and gents, next time you’re on a date night, don’t forget to ask for vanilla ice cream with your dessert.http://www.realbuzz.com/articles/7-foods-that-boost-your-love-life/

7 Essential Fitness Goals and How to Achieve Them

We all wish we were faster, fitter, stronger and slimmer, but most of us don’t know how we can ever achieve all of these fitness goals. Here we show you how:

How to run faster

Cross training, fuelling your body correctly and enabling your body to recover between runs are all great ways to improve your running performance, and ultimately if you achieve all three of these training tricks you will be able to run faster.

However, in addition to these tricks you should also work on your leg cadence. To do this, incorporate ‘strides’ into your easy runs. For example, once you’ve completed an easy run, sprint at around 85 per cent maximum effort for between 75m to 150m. Then, walk the same distance to recover. Repeat this between six to 10 times, depending on your fitness levels.

Remember though, this is supposed to be an easy session. Don’t work too hard or else it will become another tough training day and your body won’t have had the chance to recover.

Completing strides at the end of some of your easy runs will increase your leg speed and help you to run faster.

How to burn fat

Burning fat is something most of us would love to be able to do. One way you can achieve this fitness goal is by lifting weights. When you lift weights you build lean muscle. This kind of muscle is great if you want to burn fat because for every pound of muscle you possess, you burn around six and a half calories per hour. So, the more muscle you have, the more calories you should burn.

To lose fat you should also incorporate healthy dairy foods into your diet. Most people who want to burn fat may avoid dairy products, but scientists have found that when people eat foods that are rich in dairy they absorb less fat.

How to lift heavier weights

If you want to lift heavier weights you need to improve your strength. To do this, begin to lift the weights you currently use, but lift faster. A study in Alabama found that people who lifted their weights more quickly - lifting their weights up within one second and lowering them down within one second - were able to lift 250 per cent more compared to those people who lifted their weights for five seconds and lowered them for 10.

Never sacrifice your lifting technique in order to lift faster, but if you can maintain good form whilst lifting fast, try to lift more quickly during some of your strength sessions. Using this technique should help you to become stronger and lift heavier weights.

How to improve agility

Agility is often underrated, but if you’re agile you’ll be able to change direction quickly, which is key if you play sports like football, rugby or tennis. You can boost your agility by improving your ability to turn, pivot and move your body quickly. Performing certain exercises regularly, such as the tire or ladder drill, could help you to achieve this. You should also try to work on your balance and your suppleness if you want to improve agility. Try Pilates or spend time stretching every week.

How to create a strong core

If you want a strong core you need to stop doing crunches and instead switch to your gyms TRX machine, the Swiss ball and the medicine ball. Using these three pieces of equipment enables you to do hundreds of core strengthening exercises. The variety of exercises you can complete using these exercises is key to developing a strong core. This is because if you only completed a handful of core strengthening exercises your body would adapt to the challenge, and you would not continue to progress at the same rate you would have done had you done a new exercise.

How to improve recovery

Eat a combination of protein and carbohydrates soon after a tough session, such as oats, Greek yoghurt or a tub of cherry compote. Eating these kinds of foods will help repair your muscles. You will also replenish lost nutrients.

To improve recovery, you should also buy a foam roller. This budget-friendly tool is one of the most effective and easiest ways you can aid your muscles recovery. 

How to improve flexibility

Before a workout you should complete a dynamic stretch session. This will help to improve flexibility within your workout. End your sessions with a decent cool down too.

As well as your warm up and cool down work, do some stretching sessions throughout the week. Stretching may not feel like you’re getting much of a workout, but they’re vital for improving your sporting performance. If you tend to skip stretching sessions, you might benefit from attending Pilates or yoga classes.

https://uk.lifestyle.yahoo.com/7-essential-fitness-goals-achieve-080019084.html

Milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.

Because they're good sources of protein and calcium, milk and dairy products form part of a healthy diet.
Our bodies need protein to work properly and to grow or repair themselves. Calcium helps to keep our bones strong. The calcium in dairy foods is particularly good for us because our bodies absorb it easily.

Healthy dairy choices for adults

The total fat content of dairy products can vary a lot. Fat in milk provides calories for young children and also contains essential vitamins such as vitamin B2 and vitamin B12.
However, much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much saturated fat can contribute to becoming overweight. It can also cause raised levels of cholesterol in the blood, and this can put you at increased risk of a heart attack or stroke.
You can check the amount of fat, salt and sugar in most dairy foods by looking at the nutrition information on the label. If you compare similar products you will be able to make healthier choices.

Choose lower-fat milk

If you're trying to cut down on fat it's a good idea to go for lower-fat milks.
Semi-skimmed, 1% fat and skimmed milks contain all the important nutritional benefits of milk, but are lower in fat.

Cheese can be high in fat and salt

Cheese can form part of a healthy diet, but it’s a good idea to keep track of how much you eat and how often.
Most cheeses – including brie, stilton, cheddar, lancashire and double gloucester – contain between 20g and 40g of fat per 100g. Foods that contain more than 20g of fat per 100g are high in fat.
Some cheeses can also be high in salt. Eating too much salt can contribute to high blood pressure.
If you're using cheese to flavour a dish or a sauce, you could try using a more strongly flavoured cheese, such as mature cheddar or blue cheese, because then you'll need less.
Another option is to choose reduced-fat hard cheeses, which usually contain between 10g and 16g of fat per 100g. A few cheeses are even lower in fat (3g of fat per 100g or less), including reduced-fat cottage cheese and quark.

Other dairy foods

Butter is high in fat, so try to use it sparingly. Low-fat spreads can be used instead of butter.
Cream is also high in fat, so use this sparingly too. You can use plain yoghurt and fromage frais instead of cream, soured cream or crème fraîche in recipes. You can also get reduced-fat soured cream and half-fat crème fraîche instead of full-fat versions.
When eating yoghurts or fromage frais, choose low-fat varieties. These products contain at least the same amount of protein, calcium and some other vitamins and minerals – such as B vitamins and magnesium – as full-fat versions. They just contain less fat.

Pregnancy and babies: dairy intake

Dairy foods are important in pregnancy because calcium helps your unborn baby's developing bones to form properly.
But when pregnant, there are some cheeses and other dairy products that you should avoid, as they may harm your baby or make you ill.
Pregnant women should drink only pasteurised milk. Cows' milk that is sold in shops is pasteurised. However, you can still find unpasteurised or ‘raw’ milk for sale from farms, in farm shops and at farmers' markets. Check the label if you are unsure. If only unpasteurised milk is available, boil it first.
Pregnant women should not drink unpasteurised goats' or sheep’s milk, or eat some foods that are made with them, such as soft goats' cheese. See below for more on pasteurisation.
Pregnant women should avoid soft blue cheeses, and soft cheeses such as brie and camembert and others with a similar rind, whether pasteurised or unpasteurised. This is because they can contain high levels of listeria, which is a bacteria that can cause miscarriage, stillbirth or severe illness in a newborn baby.
Cottage cheese, processed cheese, feta, mozzarella or hard cheeses, such as cheddar or parmesan, are considered safe to eat while pregnant, so there is no need to avoid these.

Babies and children under five

Milk and dairy products are an important part of a child's diet.
They are a good source of energy and protein, and contain a wide range of vitamins and minerals. They are rich in calcium, which growing children and young people need to build healthy bones and teeth.
The Department of Health recommends exclusive breastfeeding (giving your baby breast milk only) for around the first six months of your baby’s life.
Cows' milk should not be given as a drink until a baby is a year old. This is because it doesn't contain the balance of nutrients your baby needs.
Foods that use full-fat cows' milk as an ingredient, such as cheese sauce and custard, can be given to your baby from the age of six months.
Babies under a year old should not be given condensed milk, evaporated milk, dried milk or any other drink referred to as milk, such as rice, oat or almond drinks.
Children should be given full-fat milk until they are two years old because they may not get the calories or essential vitamins they need from lower-fat milks.
After the age of two, children can gradually move to semi-skimmed milk as a long drink, as long as they are eating a varied and balanced diet and growing well.
Don't give skimmed or 1% fat milk to children as a long drink until they're at least five years old. Skimmed or 1% fat milk doesn't contain enough vitamin A and skimmed milk doesn't contain enough calories.
Children between the ages of one and three need to have around 350mg of calcium a day. About 300ml of milk (just over half a pint) would provide this.

Goats' and sheep's milk

Like cows' milk, goats' and sheep's milk aren't suitable as drinks for babies under a year old because they don't contain the right balance of nutrients.
As long as they are pasteurised, ordinary full-fat goats' and sheep's milk can be used as drinks once a baby is one year old. They can be given to babies from the age of six months in cooked foods such as cheese sauce and custard.

Pasteurisation

Pasteurisation is a process of heat treatment intended to kill bacteria and prevent food poisoning.
Most milk and cream is pasteurised. If milk is unpasteurised, it is often called raw milk. This must carry a warning saying that it has not been pasteurised and may contain harmful bacteria.
You can sometimes buy unpasteurised milk and cream from farms, farm shops and farmers' markets. However, these could be harmful because they may contain bacteria that can cause food poisoning.
If you choose unpasteurised milk or cream, make sure they are kept properly refrigerated because they go off quickly.
Some other dairy products are made with unpasteurised milk. These include some cheeses, such as stilton and camembert, brie and goats' cheese.
Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning and so should not have unpasteurised milk or cream, or some dairy products made with unpasteurised milk.

Milk allergy and intolerance

There are three conditions that cause a reaction to milk.
Milk and dairy foods are good sources of important nutrients, so don’t cut them out of your or your child’s diet without first speaking to a GP or dietitian.

Lactose intolerance

Some people can't digest the special type of sugar found in milk, called lactose. Being unable to digest this sugar is known as lactose intolerance.
Lactose intolerance can cause symptoms such as bloating and diarrhoea. It does not cause severe reactions.

IgE-mediated milk allergy

One type of milk allergy is known as IgE-mediated milk allergy. This can cause reactions that usually occur within a few minutes of having cows' milk. It can cause severe reactions, but more often the symptoms are mild.
Symptoms can include rashes (hives), swollen lips, diarrhoea, vomiting, stomach cramps and difficulty breathing.
In some cases milk allergy can cause anaphylaxis. This is a life-threatening allergic reaction that results in difficulty breathing, swollen lips or mouth, and collapse. If this happens, call 999 immediately and describe to the operator what is happening.

Non-IgE-mediated milk allergy

Another type of milk allergy is known as non-IgE-mediated cows' milk protein allergy. This has previously been referred to as cows' milk protein intolerance.
This type of allergy is distinct from IgE-mediated milk allergy and lactose intolerance. It can occur in adults, but is more common in babies and children.
Children with this allergy can experience symptoms the first time they drink cows' milk. The symptoms include eczema, vomiting, diarrhoea and stomach cramps. Rashes (hives) and breathing problems do not occur. These are symptoms of IgE-mediated milk allergy.
Symptoms take longer to occur than in IgE-mediated milk allergy. They can occur from between a few hours and a few days after having milk. Because the symptoms are delayed, it may take some time for this allergy to be discovered. There is no easy test for the allergy.
Children who have non-IgE-mediated cows' milk protein allergy often grow out of it by the time they go to school. In rare cases it can persist into adulthood.
http://www.nhs.uk/Livewell/Goodfood/Pages/milk-dairy-foods.aspx