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Easy Ways to Incorporate More Folic Acid Into Your Diet

September 18, 2014 by

When you think of the necessary vitamins and minerals that you should be getting from the foods that you eat, folic acid likely isn’t one of the first things that come to mind. It is a very important element in everyone’s diet, however, especially women who are pregnant and those who are susceptible to Alzheimer’s disease. Here are some of the best ways to incorporate more folic acid into your diet.

  1. Broccoli. You already know that you should eat your vegetables to get the proper nutrients, but broccoli contains a great deal of folic acid as well. Just half of a cup of broccoli contains 52 micrograms of folic acid, which equals approximately 13% of the average person’s recommended daily value. Steaming broccoli or eating it raw is one of the healthiest ways to consume this veggie, but you can also add it to salads or stir fries for a more flavorful taste.
  2. Sunflower seeds. These tiny, toasted snacks are not only tasty, they’re also a very impressive source of folic acid. Just one ounce of sunflower seeds provide 20% of your recommended daily intake, and they also provide Vitamin E, beneficial fats, and other essential nutrients.

Surprising Sources of Folic Acid [Yahoo! Shine]
Foods High in Folic Acid [Prenatal Vitamin HQ]
15 Foods High in Folic Acid [Global Healing Center]
18 Foods High in Folic Acid to Prevent Cancer & Birth Defects [Bembu]

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Easy Ways to Incorporate More Potassium Into Your Diet

August 21, 2014 by

While most people think of bananas when they think of sources of potassium, there are actually a wide variety of other foods that contain even more of the beneficial mineral. Potassium helps to keep your heartbeat regular and your muscles, kidneys, and other organs working to their fullest potential, and it’s even been proven to work better than sports drinks at providing energy before a workout. These great foods can help to ensure that you get enough all-natural potassium.

  1. Sweet potatoes. Along with their numerous other health benefits, sweet potatoes are also very high in potassium. Just one average sized potato contains an impressive 646 milligrams, making it one of the absolute best sources of this mineral. At just 131 calories per sweet potato, they also make a low calorie side dish that won’t derail your diet plans.
  2. Tomato sauces. The zesty marinara sauce that you toss on your linguine is an even better source of potassium than a fresh tomato. Just 1/4 cup of tomato paste contains 664 milligrams of potassium, and plain old tomato juice offers over 400 milligrams.
  3. Beans. Whether you prefer fresh green beans or kidney and lima beans, all types of these beans are wonderful sources of potassium. Half of a cup of white beans contains just about 600 milligrams of the necessary mineral, and they’re good for your heart as well.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High in Potassium [Health.com]
Foods With More Potassium Than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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Move Over, Dairy! These Foods Are Surprisingly High in Calcium

July 24, 2014 by

You learn from an early age that calcium builds strong bones and teeth, but it has a number of other health benefits as well. This beneficial mineral also helps to regulate your blood pressure, maintains healthy blood vessels, and even aids in preventing Type 2 diabetes. Now that you know why you should eat calcium, here are a few lesser-known ways to get it.

  1. White beans. Beans get a good reputation because of their high levels of protein, but white beans are also very high in calcium as well. In fact, just one cup of canned white beans provides 191 milligrams of calcium, which is about 19% of your daily value. These creamy, mild legumes are great in a hearty chili or mashed as a chickpea substitute in homemade hummus.
  2. Sardines. While these tiny fish may have made you squeamish as a child, sardines are actually one of the healthiest fish that you can eat. Like a lot of seafood, they’re rich in omega 3s, but they also provide 321 milligrams of calcium in just seven sardine filets. Many people choose to eat them plain, but if you prefer to cut down on the fishy flavor, you can also add sardines to a salad.

18 Surprising Dairy-Free Sources of Calcium [Greatist]
18 Surprising Dairy-Free Sources of Calcium [HuffPost Healthy Living]

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Interesting Facts About Music Icon Ray Charles

June 19, 2014 by

One of soul music’s most influential pioneers, Ray Charles overcame a number of personal and professional battles during his rise to stardom. Here are some of the most important highlights from his lengthy musical career.

  1. Though Ray Charles is known for being blind, he wasn’t born that way. Charles began to gradually lose his sight as a child, and he didn’t become fully blind until age seven.
  2. When he moved to Seattle at age 16, Charles befriended Quincy Jones. The legendary songwriter, trumpet player, and music producer often credits Charles for getting him into music. The two remained lifelong friends.
  3. Just one year after his first record deal with Atlantic Records, Charles saw his first number one single with “I Got a Woman." The song is now one of his most legendary.
  4. Charles has had a lot of nicknames throughout his career. When he first started to become successful, fellow musicians called him “The Genius” because of the previously unheard of way in which he blended musical styles. Later, he became known as “The Father of Soul."
  5. Charles was among the first group of musicians to be inducted into the Rock and Roll Hall of Fame. In 1986, he received the honor with fellow musicians like Elvis, Chuck Berry, and James Brown.

Ray Charles [Rolling Stone]
Ray Charles [Biography]
Ray Charles Biography [Rock and Roll Hall of Fame]

Public Domain/Public Domain
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Can You Solve This Puzzle?

May 14, 2014 by

Like solving word problems? This one requires a bit of critical thinking. If you get stuck, you can consult the Wikipedia page on the "Fox, Goose, and Beans" puzzle — but you should try to solve it on your own before peeking at the answer.

Here's the puzzle:

A farmer on his way home from the market was carrying his three purchases: a fox, a goose, and a sack of corn. The farmer came to the bank of a river and rented a boat to cross, but the boat only had enough room to carry the farmer and one of his purchases at a time.

However, if they were left alone, the fox would eat the goose, and the goose would eat the corn.

How did the farmer use the boat to get across the river with everything he purchased intact?

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Learn about Different Business Structures with These SBA Guides

April 17, 2014 by

If you'd like to learn more about different kinds of business structures, the U.S. Small Business Administration’s website offers helpful guides describing things like S-Corps, LLCs, and sole proprietorships. Here are some of the basic differences:

Sole Proprietorship
This is the simplest business structure, and it is also the most common among new businesses. Sole proprietorships have no distinction between the business itself and the owner of the business, and the two operate as one entity.

Limited Liability Company
LLCs are business structures somewhere between sole proprietorships and corporations. They're their own entities — often owned by multiple shareholders — but they retain some of the flexibility of sole proprietorships.

Corporations
Corporations, or C-Corps, are more complex business structures, with distinctive tax and legal requirements. This form is more typical for large businesses, but small businesses sometimes use the form, too, if they're anticipating rapid growth or outside investment.

Public Domain/Public Domain.
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Create Something Great With These DIY Blogs

March 20, 2014 by

DIY-ers know that there’s no shortage of online instructional videos and websites showing you how to make everything from a bed made of wood palettes to your own beaded jewelry. If you’re a crafty girl or guy who loves to build things from scratch, these two creative websites are full of ideas to get your gears turning:

Pretty Handy Girl
Though the name implies that it’s a site for females, Pretty Handy Girl is full of ideas that all types of people will love. From complex home renovation projects to simple arts and crafts ideas, this site will help you make your house look as chic and stylish as a page in a magazine. It also features a peek inside the blogger's toolbox, helping beginning DIY enthusiasts learn which tools are necessary for just about any project.

Makezine
Makezine is a complete online resource for all things DIY, from project instructions and tutorials to meet-ups with other makers in your area. The main page offers interesting articles about incredible projects that other people have made, as well as the latest news from the DIY world. There’s also a database full of how-to guides, video tutorials, and even categories dividing projects by various subjects. Whether you’re a recreational DIY-er or an amateur inventor, Makezine has something for everyone.

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Three Heart-Healthy Soup Recipes

February 20, 2014 by

It’s one thing to count calories, but finding foods that are just as beneficial to your health as they are to your weight is another story. These delicious soup recipes provide beneficial vitamins and nutrients, keep your heart strong and help you take control of your weight as they warm you up during colder months.

Homemade Turkey Soup
Perfect for using up those turkey dinner leftovers, this hearty turkey soup is full of flavor from its variety of spices. Turkey is a lean meat that provides energizing protein without the extra fat, and the broth base keeps it from weighing you down. At under 250 calories, this makes a light meal that will still fill you up.

Mexican Pozole
If you love the spicy taste of authentic Mexican food, this traditional soup is for you. With lean beef and a large helping of tomatoes, it provides beneficial nutrients as well as exciting flavor. 

Rockport Fish Chowder
While other chowders are high in calories due to their creamy base, this lighter version provides the same rich texture without the extra calories. By using low-fat milk and a variety of veggies, you can create a delicious fish chowder that will help keep your diet on track.

For more healthy soup recipes, visit the NIH website. 

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How To Tell If Pineapples and Avocados Are Ripe

January 22, 2014 by

While fruits like bananas and peaches show telltale signs of being ripe, other fruits can be a little trickier to read. Case in point: pineapples and avocados, two gems from the produce department that seem to go from underripe to spoiled in the blink of an eye. Here are a few tips to help pick pineapples and avocados at their peak.

Pineapple
Choosing one of these spiky bromeliads at their peak can be tricky. While some say that green pineapples can actually be ripe, your best bet is to seek out fruit that's 1) uniformly golden yellow and 2) doesn't show any signs of deterioration, i.e. leakage,  wrinkled skin, mold, or browned leaves. The base of the pineapple should smell sweet and mild.

Avocado
Unlike pineapples, avocados continue to ripen after being harvested, which means that avocados that are underripe at the market will continue to ripen at home. That said, skip overripe avocados—avocados that are wrinkly and mushy to the touch. An avocado at its peak will yield slightly when pressed, while an underripe avocado will be very firm. A perfectly ripe avocado should be consumed within a day or two. Miss the ripeness window? A slightly overripe avocado makes great guacamole!

A Guide to Choosing a Ripe Pineapple [NY Times]
Pick & Buy Hass Avocados [Hass Avocados]

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Three Websites for Soccer Fans

December 18, 2013 by

Soccer is a popular sport worldwide, but it’s harder to find on American television than many other sports. If you want to find more photos, videos and in-depth reporting on your favorite soccer teams at any time of the day, these soccer websites will delight any soccer fan.

Who Scored?
The Guardian Sport Network’s Who Scored? blog is a part of the news network’s worldwide soccer coverage. With posts written by expert contributors discussing statistics, games, player transfers, and even the state of leagues as a whole, Who Scored? is your in-the-know look into the world of European football.

Fox Soccer Blog
This media-heavy blog utilizes game time photos, videos and detailed analyses to make readers feel as though they’re a part of each game. The transfer rumors section of the Fox Soccer Blog offers a bit of locker room gossip, while the blog’s GIFs and Twitter feed add a sense of humor to your usual soccer coverage.

ESPN FC
ESPN FC brings the in-depth sports news coverage of the widely popular television network to a simple, easy-to-navigate online community. Read columns and features, browse the blog network, view photo galleries and watch high-quality video all on this informative soccer website.

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