Stock these healthy foods to eat clean

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By Lisa D'Agrosa, M.S., R.D., March 25, 2016 - 10:54am

Eating clean is a lot easier when your cupboards, fridge and freezer are filled with healthy, clean foods. When you're eating clean, whole foods like fruits and vegetables are obvious choices. But minimally processed foods with short ingredient lists can also fit into a clean-eating diet. Choose foods with healthy ingredients like whole grains and healthy fats and those low in added sugar and salt. Here are some tips to help you stock your kitchen with foods that make it easier to eat clean.

Pictured recipe: Broccoli Rabe & Chicken White Pizza

Don't Miss: 10 Best Tips for Clean Eating

Fruit

Fruit is almost always a clean choice. Be wary of added sugars in canned fruits or dried fruits, which provide empty calories. Fruit juice can count toward your daily recommended fruit intake—just make sure it's 100% juice. Also, keep in mind that some juices can contain almost 30 grams of sugar per 8-ounce serving. Even 100% fruit juices don't contain the beneficial fiber found in whole fruits—and you're also more likely to guzzle additional calories by drinking orange juice, for instance, than you would if you peeled and ate a whole orange.

Related: Healthy Fruit Smoothie Recipes

Clean Fruit:

• Any fresh fruit
• Canned fruit with no added sugar
• Frozen fruit with no added sugar
• Dried fruit with no added sugar
• 100% fruit juice (limit)

Vegetables


Vegetables should be the building blocks of your clean-eating meals because they're low in calories and packed with vitamins, minerals and fiber. Frozen and canned vegetables are healthy, too, but choose ones without sauces and be sure to read the label since even items that look plain may have added salt. Some vegetables, such as potatoes and winter squash, are starchy. You don't have to limit them, just be aware they are higher in calories and carbs.

Don't Miss: Delicious Ways to Eat More Veggies

Clean Vegetables:


• Any fresh vegetable
• Frozen vegetables with no sauce or added salt
• Canned vegetables with no sauce or added salt

Whole Grains

Nutritious and fiber-rich, whole grains­, such as brown rice, quinoa, barley, oats, farro or millet, are unprocessed and contain only one ingredient. They're about as clean as you can get. When it comes to whole-grain products, look for whole-wheat versions of pasta, refrigerated pizza dough, bread and English muffins (just be sure that whole-wheat flour is the first ingredient and there isn't sugar in the ingredient list). Even popcorn is a whole grain: buy the kernels and pop them on the stove or in an air popper for a clean snack that doesn't have the additives and buttery calories you find in microwave bags.

Don't Miss: 7-Day Clean-Eating Meal Plan

Clean Whole Grains:

• Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc.
• Whole-wheat pasta
• Popcorn
• Sprouted whole-grain bread and English muffins (with no added sugar)
• Whole-wheat pizza dough

Dairy


Choose plain yogurt (either regular or Greek) over vanilla and fruit-flavored yogurts, which are usually high in sugar, to clean up your diet. Dairy products, such as cheese and milk, can do double duty: eat them solo or use them as ingredients in cleaner homemade versions of foods, such as pizza and macaroni and cheese. Opting for nondairy alternatives, such as soy, coconut and almond milk? Look for unsweetened varieties to avoid added sugar.

Clean Dairy Foods:

• Plain yogurt
• Milk
• Cheese
• Unsweetened nondairy milks

Protein


Choose leaner meats, such as chicken breast and chicken thigh, sirloin and lean ground beef. Meat offers protein, iron and vitamin B12. Eating clean means avoiding processed foods, so steer clear of bologna, salami, pepperoni and hot dogs. These—and other processed meat products—are usually high in sodium and may contain artificial colors as well as preservatives. Fish and shellfish can be super-healthy protein sources and many fish contain heart-healthy omega-3 fats. Choose sustainably sourced seafood when possible. Pacific cod, wild salmon and tilapia are all good choices according to Seafood Watch. Eggs are a great choice—and don't skip the yolk or you'll miss out on extra protein and nutrients. Nuts, seeds and beans are all great choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.

Related: 5 Healthiest Fish to Eat (and 5 to Avoid)

Clean Proteins:

• Single-ingredient meats: chicken breast, chicken legs, ground beef, etc.
• Seafood (choose sustainable options, such as wild salmon and Pacific cod)
• Eggs
• Unflavored nuts (e.g., almonds, cashews, hazelnuts, walnuts)
• Plain nut butters (no added sugar)
• Dried beans
• Canned beans (rinse to reduce sodium by 35%)

Now that you're ready to stock your kitchen with clean-eating essentials, be sure to try our budget clean-eating recipes, clean-eating lunches and clean-eating breakfasts.

What’s one clean, healthy food that you always stock at home? My answer: natural peanut butter Tell us what you think below.

TAGS:
Lisa D'Agrosa, M.S., R.D., Health Blog, Health, Nutrition

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5 Things Exceptionally Funny People Do

The ability to be funny on cue is a huge business asset. Coworkers, employees, bosses and customer alike enjoy working with people who can bring some laughter into a stress-filled workplace.

While some people are natural humorists, being funny is a set of skills just that can be learned, according to David Nihill, author of Do You Talk Funny? 7 Comedy Habits to Become a Better (and Funnier) Public Speaker.

Here's what he learned from interviewing dozens of comedians:

1. They tell stories not jokes

A joke is a fake story that sets up for a punchline.  If the punchline falls flat, you end up looking like a fool. 

Rather than tell jokes, exceptionally funny people tell relevant stories that have humorous elements.

If people don't find a story funny, no big deal, because the story has a point beyond just being funny. If people laugh, so much the better.

2. They keep a "funny file

Exceptionally funny people don't depend upon their memory to keep track of everything they discover that they find funny.

In the olden days, great comedians carried notebooks to jot down funny thoughts or observations and scrapbooks for news clippings that struck them as funny.

Today, you can do that easily with your smartphone.  If you have a funny thought, record it as a audio note. If you read a funny article, save the link in your bookmarks.

3. They draw on real-life experiences

Ever since the 1960s, exceptionally funny people have relied upon what's called "observational humor" to make people laugh.

The classic examples of this are Jerry Seinfeld and Larry David, whose experiences led not just to standup comedy, but two award-winning comedy shows.

The beauty of using personal experiences as fodder for humor is that your life experience is unique and therefore stories based on it are guaranteed to be original.

4. They get to the point

There's an old saying "brevity is the soul of wit."  Exceptionally funny people leave out the boring details and get to the funny part as quickly as possible.

However, while they get to the point quickly, exceptionally funny people put the funny part at the end, rather than in the middle.

My personal favorite example of this is from Jack Handey: "The crows seemed to be calling his name, thought Caw."

5. They use voices to create characters.

The funniest stories are always about people and people are only funny (in the telling) if they have something to say.

Exceptionally funny people use different voices to represent the different people in their story or even different states of mind of the same person.

For example, if your story has you saying something aloud but thinking something different, you make your "aloud" voice very clear and your "thinking" voice an (audible) side whisper.

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$200K Reward As Southern California Police Continue Search For 3 Inmates

ROBERT SIEGEL, HOST:

Authorities in Southern California are still searching for three inmates who escaped from a jail in Orange County on Friday. Police say the three men are violent and potentially dangerous, and there's now a $200,000 reward in the case. For more on this story, we're joined by Erika Aguilar. She's the Orange County reporter for member station KPCC. Let's start with the - first, who these three inmates are. I understand that they were in jail on charges of some very serious violent crimes.

ERIKA AGUILAR, BYLINE: Yeah. Hossein Nayeri - he's 37 years old. He's been locked up for more than a year. He allegedly kidnapped and tortured a marijuana shop owner for a ransom in 2012. But Nayeri evaded investigators, fleeing to Iran, until late 2014 when he was arrested in Prague and later extradited to the U.S. The other escapees, Bac Duong and Jonathan Tieu - they are Vietnamese who sheriff investigators believe have ties to local gangs. Bac Duong is a 43-year-old homeless man. He served time for drugs and burglary, and just this past November, he allegedly shot a man during an argument. Jonathan Tieu is the youngest. At 20 years old, he's accused of taking part in a fatal Vietnamese gang shooting about five years ago.

SIEGEL: And these three men were all awaiting trial, we should note. They pleaded not guilty to those charges.

AGUILAR: Yeah, that's right. That's right.

SIEGEL: How did they escape?

AGUILAR: This probably happened shortly after 5 a.m. last Friday, officials say. But jail deputies had no idea the three inmates were missing until after the second physical body count of the day was done around 9 p.m. They think they used tools - the inmates did - to cut through a steel grate in the jail cell, then climbed through the bowels of the facility up to an unsecured area of the roof.

They managed to mangle barbed wire while they were up there on the ledge of the roof and used ropes made of braided bed linens to rappel four stories to the ground. Now, Sheriff officials won't discuss the tools that the inmates used. They say no jail personnel have been taken off duty or suspended, but it's really hard to imagine how these inmates cut through four to five breaches of steel and rebar without making noise or attracting attention. Then again, as we learned last summer, you know, from the New York inmates who broke out of prison in June of 2015, prisoners have a lot of time on their hands to think up escape plans.

SIEGEL: Tell us more about this maximum-security county jail. What type of inmates are held there?

AGUILAR: Well, the jail was built in 1968. It houses more than 900 men. The three inmates were held in a dormitory-style cell with about 65 other inmates, half of which are considered violent criminals. A lot of the inmates here have upcoming trials and hearings, and they're housed at Central Men's Jail because the main county courthouses is across the street. Now, there have been multiple escapes over the years, the last one nearly 30 years ago. And the sheriff's department said the common denominator in those escapes was the roof of the jail, which was exactly how this escape played out.

SIEGEL: It has now been four days since the inmates broke out of the jail. The U.S.-Mexico border is just a two-hour drive from Orange County. Couldn't they have left the country by now?

AGUILAR: Yeah. It did take jail deputies about 16 hours to even confirm the inmates were missing Friday, so that's plenty of time to drive down to Mexico. We know one of the inmates, as mentioned earlier, fled to Iran a few years ago when police later identified Hossein Nayeri as a suspect in the kidnapping case he's facing. And in the other two cases, authorities have been making pleas to the Vietnamese community here because at least one of the inmates is known to have ties to a Vietnamese gang.

SIEGEL: OK. That's Erika Aguilar of Southern California Public Radio. Erika, thanks.

AGUILAR: You're welcome.

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Keetsa Reviews

What is Keetsa Mattress?
Keetsa Mattress is one from the notable polyurethane foam mattresses in the marketplace. Manufactured by a reputable company, called Keetsa, this mattress is constructed of many different materials to advertise durability and comfort. Ideally, they come in numerous advantages such as the capability to mold for your body and gives enhanced support. What's more, it features fewer springs, and this reduces disturbance on the person lying on a single mattress, especially when you find yourself moving around the mattress. Alcohol the Keetsa Mattress to react to temperature is also a stunning advantage. With this particular ability, the mattress can mold towards the contour of the body as soon as your body warms it.
Do you know the Advantages of Keetsa Mattress?
Of these keetsa mattress reviews, we shall highlight the main advantages of this mattress before we could say something about the advantages and disadvantages, although cons are few and just avoidable. Have a look at some of the benefits you may well enjoy once you own this magnificent mattress.
Eco-Friendly
The corporation has created this mattress eco-friendly through several unique ways. First, cotton fabrics used to make this mattress are unbleached cotton, organic cotton, and bamboo blend. The foam is bio-based, and the latex foam is both anti-bacterial and hypoallergenic. Additionally, the company has infused green tea extract into the polyurethane foam layers to raise the performance from the mattress. Keetsa also uses recycled steel to make the coil bases of this mattress. Ideally, the organization will a brilliant job of maintaining your mattress’ carbon footprint extremely low in addition to minimizing its reliance upon chemicals. Unlike most foam mattresses, keetsa mattresses do not have the “off-gassing” issue.
Supplies the Much-Needed Comfort
Enhanced comfort a higher level a mattress depends purely on personal experiences. While you may find the comfort of 1 mattress fantastic, another person might find it awful. Nevertheless, keetsa mattress supplies the much-needed comfort, according to most reviews. Ideally, a large amount of customers have avoided the recurring pain inside their necks, backs and shoulders through this mattress. As outlined by them, keetsa mattress not merely provides support but also keeps them comfortable for hours long. A mattress that conforms on the contours from the body, and provides a good support 's what is necessary to avoid discomfort and body pain, and this is what keetsa mattress is. Using this mattress, there isn't any fidgeting during sleep thus, you love it a relaxing, refreshing night’s sleep and wake up rejuvenated, ready to undertake your endeavors.
Durability
Memory foam mattresses are usually durable, and keetsa is no exception. Although the company has not yet been known forever, more than a few individuals note just how this mattress stands up after a while. The mattress is made for maximum durability, and Keetsa’s warranty shows their confidence with this claim. You will need to know a product’s durability, specifically if you are purchasing it in the future.
Does Keetsa Mattress have Benefits and drawbacks?
Pros
· Keetsa mattress is constructed from bio-foam, that's an eco-friendly option
· Includes a firm contour around reduce chance of discomfort, brought on by motion transfer
· Includes a unique mattress packaging design to facilitate easy movement
· Features the innovative package design to make certain a decreased carbon footprint
· Features a breathable organic cotton cover having a channel quilting to supply maximum support
Cons 
· Because keetsa can be a polyurethane foam mattress, we expect that it is highly flammable. However, the corporation treats it with chemicals making it fireresistant
· When new, keetsa mattress will have some odor, however the odor usually disappears after 2-3 days
The Bottom Line
Basic brilliant features, keetsa mattress is certainly one of the better mattresses available out there. This polyurethane foam mattress features firm support structure and body conforming designs that ensure you get the badly needed support and maximum comfort. Think about this memory foam mattress how to help alleviate the recurrence from the neck, body and shoulder pains. 

​https://youtu.be/cSjiO0mEa2o

 

Sharing a bed with your pet could help you sleep

Do you allow your pet to snuggle up with you in bed? If not, you might want to reconsider; new research finds that, for most people, the presence of a pet in the bedroom could benefit sleep.

Lead author Dr. Lois Krahn, of Mayo Clinic's Center for Sleep Medicine in Scottsdale, AZ, and colleagues publish their findings in Mayo Clinic Proceedings.

It goes without saying that the US is a nation of animal lovers; almost 65% of American households own a pet, the most common companions being dogs and cats.

There have been numerous studies hailing the benefits of pet ownership. A recent study, for example, found that children with pet dogs experience less stress.

But according to Dr. Krahn and colleagues, there is limited quality research on how the presence of a pet in the bedroom may impact an owner's sleep.

Pets in the bedroom may offer sense of security, relaxation

To address this research gap, the team surveyed 150 patients at the Center for Sleep Medicine, of whom 74 reported owning at least one pet - mostly dogs and cats.

The researchers gathered various information, including whether they allowed their pet to sleep in the bedroom and on the bed, and whether their pet is disruptive to their sleep.

Around 56% of pet owners reported allowing their pets to sleep in the bedroom or the bed.

Disruptive behaviors - including wandering, whimpering and snoring - were reported by 20% of owners who allowed their pet to sleep close by.

However, 41% of owners said their pets were not disruptive, with some - particularly individuals who were single - saying their presence even helped them sleep by providing security, companionship or relaxation.

One woman described her two small dogs as "bed warmers," while another woman described her cat as "soothing" when it slept on her bed. A single 64-year-old woman said she felt more content when her dog slept under the covers by her feet.

"The value of these experiences, although poorly understood, cannot be dismissed because sleep is dependent on a state of physical and mental relaxation," say the authors.

These findings may help doctors counsel patients with sleep problems, according to the researchers:

"Health care professionals working with patients with sleep concerns should inquire about the home sleep environment, and companion animals specifically, to help them find solutions and optimize their sleep."

The authors note some limitations to their study. For example, they did not gather data assessing whether individuals being treated for sleep disorders - such as sleep apnea - find a pet sleeping nearby beneficial or more disruptive.

Additionally, the team notes there may have been some response bias from pet owners. "Respondents appeared eager to disclose whether they owned a companion animal and where it slept but seemed more reluctant to reveal any undesirable consequences," they explain. "This response bias may have resulted in these data underreporting the frequency of disrupted sleep."

Still, the researchers conclude further research investigating how having pets in the bedroom impacts a person's sleep is warranted.

While pet ownership is largely beneficial, earlier this year, a Spotlight from Medical News Today investigated the potential risks pets may pose to health.

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Police Continue Investigation Into San Bernardino, Calif., Shootings

 

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And With That, We're All Pretty Much Shopping On Our Phones Now

TL;DR: Mobile purchasing on smartphones is up, purchasing on tablets is a little more complicated, and if you're on my gift list there's at least some chance you're getting a Kindle Fire for Christmas.

Here's a question--did you buy anything online on Black Friday or Cyber Monday? More to the point, did you buy anything on your phone?

I did: a Kindle Fire--(actually two, because for $35, why not?) 

Anyway, it turns out, I'm not alone. More Americans moved from desktop to mobile purchasing than in any previous year over the Thanksgiving holiday, a report said.

According to a report put together by Moovweb, mobile shopping sessions were up 45 percent, and "the smartphone's share of revenue grew 36 percent compared to last year," according to a press release.

The report analyzed sales and other data at 13,487,628 at 30 U.S. retailer sites from Thanksgiving through Cyber Monday, including "a cross-section of industries including apparel and accessories, jewelry, health and beauty, consumer electronics, home and garden, and gifts."

"Mobile usage across all metrics has exceeded all our expectations. It has created a sense of FOMO amongst consumers." Haresh Kumar, said VP of Marketing for Moovweb. "It's clear that mobile shopping will eclipse desktop number sooner than we had imagined."

Among the other findings:

• A little over a quarter of all revenue from purchases came from smartphones and tables--18 percent from phones; 10 percent from tablets. That's an 81 percent increase over Cyber Week last year.
• Black Friday was the big winner in terms of mobile revenue, with an increase of 95 percent over last year.

• "The vast majority of mobile consumers were ... iPhone users," the report said. However, tablets actually fell compared to last year--"a 10% drop in sessions resulting in a 13% decrease in revenue for Black Friday and Cyber Monday."

• Overall conversions on smartphones were 1.98 percent across the 30 retailers, Moovweb reported.

"Customer interaction is no longer relegated behind the counter but at any given moment," Kumar said. "And, we saw consumer behavior shift from mostly searching and browsing on mobile to making purchases on mobile at a much higher rate at all hours."

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