DNA

Benefit of Regular Exercise on the Molecular Level

ChromoIllustration3Throughout the years exercise and health has been studied over and over again. I think we all can agree that exercising is good for you. But where is the hard scientific proof? Is there any evidence on the molecular level?

Supportive evidence of this idea was found in the Dec. 15th issue of the American Heart Association Journal Circulation. The researchers found that subjects who get regular exercise, about 50 miles of running a week, show a significant difference in the length of telomeres on their chromosomes than those who do not get regular exercise. Telomeres are the DNA-proteins on the ends of your thread-like chromosomes. They protect your genes during cell division, it’s like the plastic on the ends of your shoelaces.

As your life goes on and your cells divide, the telomeres get shorter and shorter. Eventually they will get too short and the cell will no longer be able to divide and will die. Researchers believe that this shortening process is critical to aging and causes people to become more susceptible to disease.

So although you eat healthy foods and your weight is appropriate, that doesn’t mean you don’t need exercise. Regular exercise can keep your cells in shape, if your cells are in good shape then so are you. After all, cell are what you’re made of!

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Healthy Food List-Where to get your daily dose of Vitamins, Part 14 of 14

Pastrami

Zinc: is a mineral that is found in every cell. It helps to maintain a healthy immune system, it helps to heal wounds, it is needed for DNA synthesis, helps to maintain your sense of taste and smell & also helps in normal growth and development.

Signs of Zinc Deficiencies:

weight loss
wounds taking too long to heal
abnormal taste in your mouth
mental lethargy

If you are experiencing any of these systems, consult your doctor.

Check out our Healthy Food List below:

Broiled beef tenderloin (4 ounces, 240 calories)
42 percent daily value
Roasted lamb loin (4 ounces, 230 calories)
30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)
30 percent daily value
Wheat germ (1 ounce, 101 calories)
23 percent daily value
Venison (4 ounces, 180 calories)
21 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Pastrami (2 slices, 82 calories)
18 percent daily value
Cooked green peas (1 cup, 134 calories)
13 percent daily value
Steamed shrimp (4 ounces, 112 calories)
12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories)
7 percent daily value

Broiled beef tenderloin (4 ounces, 240 calories) 42 percent daily value
Roasted lamb loin (4 ounces, 230 calories) 30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories) 30 percent daily value
Wheat germ (1 ounce, 101 calories) 23 percent daily value
Venison (4 ounces, 180 calories) 21 percent daily value
Sesame seeds (1/4 cup, 206 calories) 18 percent daily value
Pastrami (2 slices, 82 calories) 18 percent daily value
Cooked green peas (1 cup, 134 calories) 13 percent daily value
Steamed shrimp (4 ounces, 112 calories) 12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories) 7 percent daily value

(Original Source: Men’s Health)

similar posts on vitamins:

Vitamin A
Vitamin B1
Vitamin B6
Vitamin B12
Vitamin D
Folate
Vitamin C
Calcium
Vitamin E

Iron
Magnesium
Potassium
Selenium

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Healthy Recipes That will Make You Sweet Potato Sexy

sweet potatoKeeping your skin fresh and young looking starts with what you eat. A great, tasty vegetable that can help you with that is the sweet potato. They are jammed packed with beta-carotene which is what gives it it’s great color. Beta-carotene, which is also found in carrots, is an antioxidant that converts vitamin A in your body and switches on the DNA that produces new skin cells in your body. When you shed your old skin, you’re left with a younger, fresher, sexy looking face.

Check out these delicious & healthy recipes:

Cheesy Sweet Potato Crisps

Serves 8

  • 1 pound sweet potatoes, peeled
  • 2 1/2 oz finely grated Parmigiano-Reggiano (about 1 cup)
  • 2 egg whites
  • 2 teaspoons chopped fresh rosemary
  • 3/4 teaspoon cracked black pepper
  • Parchment paper

Heat oven to 425˚. Finely grate sweet potatoes into a bowl. Squeeze grated sweet potatoes in batches to release as much moisture as possible and place in another bowl; fluff with a fork. Stir in cheese, egg whites, rosemary and pepper. Line a large cookie sheet with parchment paper. Spoon 1 rounded tbsp batter onto cookie sheet and flatten into a thin, 2- to 2 1/2-inch round. Repeat with remaining batter, leaving 1 inch between rounds. Bake until edges and underside are crisp and browned, 13 to 15 minutes. Remove from oven, let cool slightly and remove from parchment. Serve warm with Rosemary-Balsamic Cream.

144 calories per 3 crisps with cream, 5.2 g fat (3.2 g saturated), 17 g carbs, 1.8 g fiber, 6 g protein

  1. Sweet Potato and Avocado Sandwich w/Poppy Seed Spread

Serves 2

  1. 1 small sweet potato (about 7 ounces), peeled and cut into three 2-inch-thick slices
  • 2 -inch-thick slices
  • 1 tablespoon plus 2 tsp honey mustard
  • 1 tablespoon light mayonnaise
  • 1/4 teaspoon poppy seeds
  • 4 slices whole wheat bread
  • 4 red onion slices, cut 1/8-inch thick
  • 1/2 small avocado, peeled, pitted and cut into 1/4-inch-thick slices
  • 4 tomato slices, cut 1/4-inch thick
  • 1/4 cup shredded reduced-fat Monterey Jack cheese
  • 1/2 cup finely shredded lettuce (or alfalfa sprouts)

Cook sweet potato slices in boiling salted water until tender, about 15 minutes. Drain and rinse with cold water, then drain again. Let cool for 5 minutes, then cut each slice into two thinner slices. Whisk together honey mustard, mayonnaise, and poppy seeds in a small bowl. To construct the sandwiches, first spread half the poppy seed mixture on 2 of the bread slices, then place half of the onion, avocado, and tomato slices on top of each slice; sprinkle lightly with salt and pepper. Add a layer of sweet potato slices, cheese and lettuce. Top with remaining bread. Slice each sandwich in half, securing each half with a toothpick. Serve with sliced dill pickles and a handful of baked chips.

  1. 461 calories per sandwich, 15 g fat (2 g saturated), 67.5 g carbs, 17 g fiber, 14 g protein
    Original Source: Self Magazine

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