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Chart of high-fiber foods
Suggestion From Mayo Clinic

Chart of high-fiber foods

Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.


Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.


Fruits

Serving size

Total fiber (grams)*

Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0


Grains, cereal and pasta

Serving size

Total fiber (grams)*

Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9



Ways You Can Help Protect Your Vision
Practical Eye Protection Tips

Nine ways you can help protect your vision

Get regular comprehensive dilated eye exams.
Know your family’s eye health history. It’s important to know if anyone has been diagnosed with an eye disease or condition, since some are hereditary.
Eat right to protect your sight: In particular, eat plenty of dark leafy greens such as spinach, kale, or collard greens, and fish that is high in omega-3 fatty acids such as salmon, albacore tuna, trout, and halibut.
Maintain a healthy weight.
Wear protective eyewear when playing sports or doing activities around the home, such as painting, yard work, and home repairs.
Quit smoking or never start.
Wear sunglasses that block 99 percent-100 percent of ultraviolet A (UVA) and ultraviolet B (UVB) radiation.
Wash your hands before taking out your contacts and cleanse your contact lenses properly to avoid infection.
Practice workplace eye safety.


Practical Things You Can Do Today
To Decrease Your Chances of Dementia

Here are Some things you can do to better your brain health and work to prevent Alzheimer's disease:

- Learn a second (or third, or fourth) language. ...
- Drink raw fruit and vegetable juices. ...
- Add a vitamin K supplement to your diet. ...
- Reduce stress. ...
- Commit to regular exercise. ...
- Laugh more. ...
- Run 15 miles per week.
- Let your motives be driven by Love
- Learn multiple ways of solving common problems
- Find Ways to Be Gentler and Kinder everyday


Five Most Common Cancers Among Men
Center of Disease Control

Most Common Cancer Found
Among Men in the US


5 Most Common Cancers in Men

Prostate cancer might get all the public awareness campaigns, but to protect men's health, there are additional cancers guys should guard against.

By Chris Iliades, MD

Medically Reviewed by Lindsey Marcellin, MD, MPH

The five most common cancers among American men are:

Prostate Cancer

lung Cancer,

Colorectal Cancer

Bladder Cancer

Skin Melanoma

According to the U.S. Centers for Disease Control and Prevention. Now that you know what to watch for, get your cancer IQ up to date with the basics on each of these threats to your health.


Top Ten Cities To Visit in Europe This Summer
See Why We Rank Them

Ten Best Cities to Visit in Europe this Summer
Longest Gain for Your Travel Buck


Ten best cities to visit in Europe this summer. The new trends in Europe will surprise you. Get the best buck for your dime is the way to go, off course the major metropolises are charming, overlooked locales, Europe is brimming with cities everyone should visit. But where does a penny-pinching, adventure-seeking twenty something even begin when it comes to traveling Europe?

The big players — London, Paris, Amsterdam — are great. Those should be on everyone’s bucket list. For millennials, these 20 cities offer delicious street food, hip hostels, cozy cafes and many glimpses into new cultures.

And there’s a bonus — these beautiful cities are even worth visiting if you’re not exactly in your 20s anymore. List from top includes:

1. Riga, Latvia
2. Berlin, Germany
3. Copenhagen, Denmark
4. Stockholm, Sweden
5. Budapest, Hungary
6. Fira, Greece
7. Oslo, Norway
8. Lisbon, Portugal
9. Dublin, Ireland
10. Rotterdan, Netherland


Bon Voyage - Brought to you by Healthcare800.com - Find a Healthcare doctor on Healthcare800.com


Vitamin C What It Does For The Body
What Its Defeciency Can Cause

Vitamin C plays a role in many vital functions in the body, including growth, maintenance, and repair of tissues like the skin, joints, blood vessels, bones, and teeth. It is critically important in wound healing and is also a powerful antioxidant.

Its antioxidant ability, or the ability to protect cells from free radicals, is the basis for all the hype about getting your vitamin C. Free radicals are created by exposure to environmental toxins like tobacco, heavy metals, and radiation, and are even released during normal cell metabolism. Free radicals bombard healthy cells and can leave them (and their DNA) damaged, leading to sickness and disease. Antioxidants like vitamin C protect cells against cancer, heart disease, and arthritis by neutralizing free radicals in the body.

Severe vitamin C deficiency is called scurvy. Symptoms of scurvy include bruising, bleeding under the skin, poor wound healing, hair loss, tooth loss, swelling, joint pain, nosebleeds, anemia and eventually death, if the deficiency is not corrected. Today scurvy is rare because it takes such a small amount of vitamin C to prevent it. However, it is still present in some undernourished parts of the world.


Top Ten Cities To Visit in Europe This Summer
See Why We Rank Them

Ten Best Cities to Visit in Europe this Summer
Longest Gain for Your Travel Buck


Ten best cities to visit in Europe this summer. The new trends in Europe will surprise you. Get the best buck for your dime is the way to go, off course the major metropolises are charming, overlooked locales, Europe is brimming with cities everyone should visit. But where does a penny-pinching, adventure-seeking twenty something even begin when it comes to traveling Europe?

The big players — London, Paris, Amsterdam — are great. Those should be on everyone’s bucket list. For millennials, these 20 cities offer delicious street food, hip hostels, cozy cafes and many glimpses into new cultures.

And there’s a bonus — these beautiful cities are even worth visiting if you’re not exactly in your 20s anymore. List from top includes:

1. Riga, Latvia
2. Berlin, Germany
3. Copenhagen, Denmark
4. Stockholm, Sweden
5. Budapest, Hungary
6. Fira, Greece
7. Oslo, Norway
8. Lisbon, Portugal
9. Dublin, Ireland
10. Rotterdan, Netherland


Bon Voyage - Brought to you by Healthcare800.com - Find a Healthcare doctor on Healthcare800.com



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