Top 5 Fairness Cream For Oily Skin In all India

1. fair & lovely
2. himalaya herbal fairness cream
3. clean and clear fairness cream
4. garnier skin natural's oil control cream
5. ponds white beauty

1. Fair & Lovely
Fair & lovely best cream for fainess.apply these cream on face two times in a day.fair and lovely most usable cream in india.its suitable for all skin types. its cream use in all season summer and winter.
  

2. Himalaya Herbal Fairness Cream
Himalaya fairness cream good choice for those who want no side effect and suitable for all skin types.himalaya fairness cream contain all herbal ingredients.Himalaya fairness cream used any time in a day and you feel your skin is soft in a second.
  

3. Clean & Clear Fairness Cream
Clean & Clear having a good brand value in market beacause its product is very effective and good for our body.Same clean and clear fairness cream good for our skin. clean & clear best for those people which having a oily skin type.clean and clear having vitamin c and vitamin b12 good combination.

4. Garnier skin Natural's oil control cream
Grnier skin natural's oil control cream having lemon substances.its good for all skin types.But garnier's made for oily skin type for controlling oil.If you want good
shining skin for 8 hours used this cream.Garnier skin natural made by loral's pvt ltd.

5. Ponds white beauty
Ponds White Beauty made for those women which having sensitive skin.Pond,s white beauty made for baby skin.White beauty cream used two times daily in morning and evening.
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Ethnic Foods for a Healthy Plate

Reviewed by Sharon Denny, MS, RDN

Eating right is not a one-size-fits-all proposition. A healthy plate can include foods from all corners of the globe. In fact, the 2010 Dietary Guidelines for Americanscalls a healthy eating pattern “an array of options that can accommodate cultural, ethnic, traditional and personal preferences and food cost and availability.”

Regardless of your heritage, follow these guidelines: make half your plate fruits and vegetables; about one-quarter protein, such as lean meat, poultry, seafood or beans; and about one-quarter grains, preferably whole grains. With each meal, add fat-free or low-fat milk, yogurt or cheese.

With increasing varieties of food available today, nutritious, healthy meals can fit within any cultural preferences.

Examples of healthful menu items from ethnic traditions include:

Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.

Italian: Minestrone (a hearty, tomato-based soup with vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables including spinach mixed into the dough and served with lycopene-rich tomato sauce.

Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).

Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers.

Or, try these additional menu ideas for ethnic foods that add flavor, variety and nutrition:

• Fruit chutney (Asian Indian)
• Grilled pineapple as part of a chicken shish kabob (Middle Eastern)
• Mango or other tropical fruit smoothie (Latin American)
• Baked pumpkin sprinkled with cinnamon (African)
• Polish beets (European)
• Stir-fried greens (Asian)
• Cactus salad (Latin American)
• Succotash (Native American or Southern U.S.)
• Couscous (African)
• Quinoa (Latin American)
• Naan bread (Asian Indian)
• Egg noodles (German)
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how to increase sperm

see video

top 10 foods which increase your fertility

Roasted Carrot and Beet Soup Recipe

Although it is an unconventional combination, beets and carrots unite to produce an exceptionally interesting and comforting flavor. Beyond that, these colorful vegetables can fill your soup bowl with a variety of nutrients and phytonutrients, as well as fiber. Tip: For the freshest flavor of all, plant beets and carrots in your garden in the spring — or find them fresh at your local farmers market.

Ingredients

Vegetable oil cooking spray
5 large carrots, peeled and sliced (3 cups)
1 pound fresh beets, peeled and chopped*
2 celery ribs, thinly sliced (1½ cups)
1 large onion, quartered (2 cups)
1 tablespoon extra-virgin olive oil
2 tablespoons brown sugar
2 teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon nutmeg
¼ teaspoon black pepper
3 14-ounce cans low-sodium chicken broth
¼ cup reduced-fat sour cream for garnish**
Fresh chives, chopped, for garnish

Directions

1. Preheat oven to 400°F.
2. Coat a 9x13-inch baking dish with the cooking spray. Combine the carrots, beets, celery and onion in the dish. Drizzle with olive oil, and sprinkle with the sugar, cinnamon, ginger, nutmeg and pepper. Toss to coat vegetables. Cover the dish tightly with aluminum foil and roast for 1 hour, or until the vegetables are fork tender. Cool slightly.
3. In a food processor or blender, puree the roasted vegetables with the broth in batches until smooth. Combine the batches in a heavy 2-quart kettle. Heat on medium-low until warmed through.
4. Garnish with sour cream and chives.

Cooking Notes

*Substitute 1 15-ounce can beets, rinsed and drained. Instead of roasting, puree them with other vegetables in food processor or blender.
**Substitute Greek yogurt.

Nutrition Information (Per serving, per main dish)

Serves 8 as an appetizer or 4 as a main dish

Calories: 240; Calories from fat: 70; Total fat: 8g; Saturated fat: 2.5g; Trans fat: 0g; Cholesterol: 5mg; Sodium: 280mg; Total carbohydrate: 35g; Dietary fiber: 8g; Sugars: 19g; Protein: 10g

Credit

Napier, Kristine, MPH, RD, Editor for the Food and Culinary Practice Group, Academy of Nutrition and Dietetics, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005.

GET SIX PACK ABS IN 6 MOVES

The hallmark of fitness is a nice six pack, because it not only represents a certain level of effort in the gym, but also maintaining a relatively low bodyfat percentage.

For this both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

The Workout Program: Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.

Rest: 90-120 seconds

1) THE PIKE

Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a "V".) Reach your hands alongside your legs as high as you can without rounding your back.

Key Point: This one is tough, but focus on contracting the abs to move your body.

2) CABLE SIDE BEND

Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.

Key Point: Granted, obliques aren't abs, but this movement is an integral part of any ab workout.

3) WEIGHTED CRUNCH

Lie faceup with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.

Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needed.

4) OVERHEAD CRUNCH

Lie faceup with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.

Key Point: Another great way to hit the abs with extra overload. Perform shortly after the Weighted Crunch for a deep burn.

5) BALL PLANKS

Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.

Key Point: This ain't your grandma's plank. Your abs and entire midsection will be screaming by the end of this.

6) WINDSHIELD WIPERS

Lie faceup and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.

Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.

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Keep Your Produce Safe

Practicing food safety isn’t just about washing your hands and cooking meat correctly. Each year, people contract foodborne disease from fresh produce like spinach, sprouts and cantaloupe. The Centers for Disease Control and Preventionestimates that about one in six Americans gets sick from foodborne disease each year. Most health risks linked to produce can be eliminated with proper food preparation like cleaning produce thoroughly. Follow these tips to safely enjoy fresh produce this summer.

Buying

• Visit the farmer's market early to buy produce before it sits out all day.
• Buy produce in season when possible.
• If you are not satisfied with the store's selection, ask the produce manager if there is more available.
• Buy loose produce rather than packaged; you will have more control over what you select.
• Don't purchase produce with mold, bruises or cuts.
• Buy only the amount of produce that you will use within a week.

Storing

• Promptly store produce that needs refrigeration.
• Fresh, whole produce such as bananas and potatoes don't need refrigeration.
• Refrigerate fresh produce within two hours of peeling or cutting.
• Throw away leftover cut produce that is left at room temperature for more than two hours.
• Discard cooked vegetables after three to four days.

Preparing

• Wash all fresh fruits and vegetables with cool tap water immediately before eating.
• Wash produce before you peel it so dirt and bacteria aren't transferred from the knife onto the fruit or vegetable. Gently rub produce while holding under plain running water. There's no need to use soap or a produce wash. For firm produce such as melons and cucumbers, scrub with a clean produce brush.
• Cut away any damaged or bruised areas before preparing or eating. Remove and discard outer leaves of lettuce.
• Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.
• Use two separate cutting boards to avoid cross-contamination, use one for raw meats and the other for fruits and vegetables. Color-coded cutting boards can help you remember which is which.
• Cook raw sprouts (alfalfa, clover, etc.); it significantly reduces the risk of illness.

For more information about how home food safety and for more tips to prevent foodborne illness, visit www.homefoodsafety.org.

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Problem also Affects Boys and Men

Eating disorders are not just a problem for girls and women. Boys and men also suffer from anorexia, bulimia and binge-eating disorders. The biggest difference between men and women with eating disorders is that women are more likely to seek treatment, says Jessica Setnick, MS, RD, CSSD, CEDRD, director of training and education for Ranch 2300 Eating Disorder Treatment Program. National statistics suggest that about 10 percent of those with eating disorders are male, but Setnick suspects it's much greater. "Because almost all eating disorder statistics are based on who gets treatment, the numbers are skewed toward females," she says.

Pressure Comes from Media/Peers

Many parents and activists worry about the messages young girls learn from the media. Are girls learning that thinness defines their self worth? Do they succumb to peer pressure to look and dress a certain way? Boys and men also fall prey to pressure from their peers and from the media's portrayal of the physically strong man. Many of the men with eating disorders want to get cut or lean and to have unrealistically low amounts of body fat, says Roberta Anding, MS, RD/LD, CSSD, CDE. "We are also seeing a group of young men, formerly obese, who develop eating disorders because they were teased and bullied," she adds. Another group at-risk are wrestlers, jockeys and others who participate in sports that emphasize a low weight. In certain sports communities, "throwing up food becomes an accepted practice."

"Don't let gender limit your ability to see the eating disorder," cautions Anding. Signs that a man or adolescent boy has an eating disorder may include being overly focused on body shape, muscles and imperfections. Setnick adds additional indicators: anabolic steroid use, excessive time spent exercising at the expense of other activities, heading to the restroom immediately after eating and following a strict eating routine.

Eating disorders affect an individual's emotional and physical health. Many with eating disorders suffer depression, addictions and social withdrawal. These men may also experience constipation, electrolyte disorders, irregular heart rate, dental enamel erosion and low levels of testosterone.

Help Is Available

If you're struggling with your eating, ask for help—even if you don't know if your problem qualifies as an eating disorder. If you're concerned that someone you know has an eating disorder, don't ignore it or think it will get better by itself. Bring your concern to his attention and ask his opinion, urges Setnick. Understand that the primary problem is not food, so simply going on another diet is not the solution. The dangerous eating patterns seen with eating disorders are symptoms of psychological problems. The health-care team, therefore, should involve mental health, nutrition and medical specialists. If your friend or family member recognizes his eating disorder but doesn't know what to do about it, you can help by offering to look for a specialist. If he denies the problem, bring it to his attention again at a later date. In the meantime, learn what you can about eating disorders and make an appointment with a specialist to talk over your concerns and to get support. Your concern and efforts may just persuade him to take action, adds Setnick.

Learn More About Eating Disorders in Men

• National Association for Males with Eating Disorders
• National Eating Disorders Association
• Men Get Eating Disorders Too
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The Importance of Fitness in Your 30s

The 30s are the gateway to middle age. If your physical activity habits are not yet established, now is a good time to start. Fitness, along with proper nutrition, is important for maintaining a healthy lifestyle. Being fit increases energy, burns calories and may prevent or minimize complications from chronic diseases.

Why Be Fit?

There are many health benefits associated with fitness. To name a few:

• Decreased risk of Type 2 diabetes
• Decreased risk of hypertension (or high blood pressure) and/or high cholesterol
• Improved mental health
• Weight loss
• Better quality sleep
• Stress relief
• Increased bone density
• Decreased risk of early death

Motivation Is Key

You may need some encouragement when it comes to getting fit. What is going to motivate you to move? Come up with a few reasons why being active will help create a healthier you, such as:

• Being a positive role model for kids
• Decreasing the risk of developing high blood pressure or Type 2 diabetes
• Losing weight

How Much Is Enough?

After reviewing years of research, the U.S. Department of Health and Human Services developed the 2008 Physical Activity Guidelines for Americans. Adults 18 to 64 years old should follow these recommendations:

• Do at least 2.5 hours of moderate-intensity or 1.25 hours of vigorous-intensity aerobic physical activity a week.
• Include strength training using all of the major muscle groups 2 days a week or more.
• For more health benefits, increase moderate-intensity aerobic physical activity to 5 hours or include 2.5 hours of vigorous-intensity aerobic physical activity a week.

Healthy pregnant women should get at least 2.5 hours of moderate-intensity aerobic physical activity spread throughout the week. Women who are used to vigorous-intensity aerobic physical activity can continue doing 1.25 hours a week after talking to their doctor.

Does Walking Count?

Walking slowly is considered a light-intensity activity. Brisk walking is an example of a moderate-intensity activity and includes walking and talking but not being able to sing. With vigorous-intensity exercise, you can only say a few words without catching your breath. It is sufficient to do bouts of 10 minutes at a time throughout the week, regardless of the intensity, but the goal is to continue following these guidelines, even when 65 years and older, as able!

No More Excuses

Maybe you have heard that being fit is important, but perhaps you have been busy starting a career or raising a family. If physical activity hasn’t been a priority, start now by setting reasonable goals. Begin with activities you enjoy and slowly build up your endurance. To keep on track, record any physical activity you do in a journal.

Life is full of excuses, but physical activity should be an essential part of your life. Being fit will help you stay young on the inside and out, and it can help you breeze through the next few decades by feeling strong and healthy

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Build Muscle, No Steak Required

today we know a balanced vegetarian diet that includes non-meat protein assists muscular development … no steak required.

Well-planned vegetarian diets that meet energy needs and contain a variety of plant-based protein foods, such as soy products, other legumes (beans), grains, nuts and seeds can provide adequate protein for athletes without the use of special foods or supplements. Consideration must be made for the type of vegetarian diet an athlete follows:

• Vegan – a vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products and which relies on plant protein only to meet protein needs;
• Lactovegetarian – a vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products, a source of protein;
• Lacto-ovo vegetarian – a vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products, sources of protein.

Unlike fat and carbohydrates, very little protein is stored in the body. This is why athletes eat small amounts of protein throughout the day, to ensure this important nutrient is available for when their bodies need it most. Moreover, not every protein is equal. Eggs and dairy foods are considered a source of "complete protein" because they contain all nine of the essential amino acids the human body cannot synthesize on its own. On the other hand, plant-based proteins, with the exception of soy beans, are "incomplete proteins" because they lack one or more of these nine essential amino acids. Be sure to include a variety of protein sources throughout the day to provide all the essential amino acids.

Key is Protein Quality

"It's protein quality that builds muscle and there are other options than meat," says Academy of Nutrition and Dietetics Spokesperson Roberta Anding, RD, director of sports nutrition and a clinical dietitian at Baylor College of Medicine and Texas Children's Hospital, as well as a certified specialist in sports dietetics. The standard method of determining protein quality is the protein digestibility-corrected amino acid score (PDCAAS), which compares a protein's amino acid quality based on both the amino acid requirements of humans and their ability to digest it.

Egg protein has a high PDCAAS since it contains the perfect balance of the nine essential amino acids and is easily digestible, making it an excellent protein source for vegetarians. Other vegetarian foods that have a high PDCAAS include dairy products like low-fat yogurt and milk, and soy, including tofu, edamame, soy milk, and soy yogurt.

Eat Protein at Every Meal

Anding recommends that vegetarian males looking to build muscle eat good quality protein at every meal. Here are some tips for building muscle without consuming meat:

• Eat five or six small meals per day that not only include protein, but fruits, vegetables, whole grains, nuts, vegetable oils, and plenty of water.
• At least half your calories each day should come from carbohydrates, which fuel your muscles.
• Fats are necessary for building muscle and supply energy to muscles during workouts. Good sources of fat include olive oil, almonds, walnuts, avocados, and canola oil.

Diabetes and Diet

There is no one diet for all people with diabetes. There is, however, a "recipe" for eating healthfully that is similar to recommendations for heart health, cancer prevention and weight management.

To successfully manage diabetes, you need to understand how foods and nutrition affect your body. Food portions and food choices are important. Carbohydrates, fat and protein need to be balanced to ensure blood sugar levels stay as stable as possible. (This is particularly important for people with Type 1 diabetes.)

The keys to a healthy eating plan are:

• Eat meals and snacks regularly (at planned times).
• Eat about the same amount of food at each meal or snack.
• Choose healthful foods to support a healthy weight and heart.

Put Together a Plan

You need a registered dietitian nutritionist on your team who will work with you to put together an individualized eating plan that takes into account your food preferences, level of physical activity and lifestyle.

Your RDN will work with you and your physician to strike the right balance between your eating plan and any diabetes medications you take.

Plan Healthy Meals

Good health depends on eating a variety of foods that contain the right amounts of carbohydrates, protein and healthy fats, as well as vitamins, minerals, fiber and water. If you have diabetes, a healthy daily eating plan includes:

• Starchy foods including breads, cereals, pasta, rice, other whole grains and starchy vegetables such as beans, corn and peas
• Non-starchy vegetables including carrots, green beans and broccoli
• Fruits
• Lean meat, fish, poultry, low-fat cheese and tofu
• Fat-free or low-fat milk and yogurt
• Healthy fats such as plant-based oils and trans-fat-free spreads

The actual amounts of each food group depend on the number of calories you need, which, in turn, depends on your age, gender, size and activity level. Together with your RDN, you can develop an eating plan that is best for you.

Meal Plan Options: Food Lists and Carbohydrate Counting

Carbohydrates affect your blood sugar more than protein or fat. As your eating plan is designed, portioning out foods high in carbohydrates will help control blood sugar levels.

Choose Your Foods: Food Lists for Diabetes

The food lists for diabetes planning uses food groups, like the ones listed above: starchy foods, vegetables, fruits, meats, dairy and fat. Within each food list are food choices that contain similar amounts of fat, protein and carbohydrates. Because foods are divided this way, you are able to substitute one food choice for another within any one group. For example, bread, cereal, rice and potatoes are all starch choices. Your eating plan will specify a certain number of starch choices that you can have for a meal or snack. You may then select any foods within the starch group that stay within the number of choices planned. For each meal you will likely have food choices from at least three to four food lists.

Carbohydrate Counting

You may need to keep track of the amount of carbohydrates you eat and drink. Your RDN will determine a specific amount of carbohydrates for each meal or snack to ensure your blood sugar stays in good control. Your job is to learn the number of carbohydrates in each food and drink measured in grams or carb choices, then keep to the planned number at each meal and snack.

Carbohydrate counting gives you wiggle room in terms of making food choices since one carb choice equals 15 grams carbohydrate. However, to ensure you eat healthfully your focus should be on whole grains, fruits, vegetables, beans and low-fat milk. Sweets should be saved as occasional treats.

If you have been diagnosed with diabetes, seek the expert advice of a registered dietitian nutritionist to help you manage the disease while ensuring you get the nutrients your body needs. Use the Find a Registered Dietitian Nutritionist tool to locate a registered dietitian nutritionist in your area.

Want to Be Fast on Your Feet? Eat Beets!

Want to run faster? Try borscht. Or maybe a nice roasted beet salad?

A study by researchers at Saint Louis University, published in the April 2012 issue of the Journal of the Academy of Nutrition and Dietetics, shows that eating cooked beets "acutely improves running performance." The key, the study says, is nitrate.

You may be more familiar with sodium nitrate, which, when used as a curing agent for meats such as sausage, bacon and hot dogs, is converted to sodium nitrite. While there have been some concerns about the effects of sodium nitrite on the human body, epidemiological investigations and human toxicological studies have not shown a relationship between nitrate intake and the risk of cancer. Actually, more than 70 percent of the nitrate an average person consumes comes from vegetables such as cauliflower, spinach, collard greens, broccoli and root vegetables such as beets.

For the study, the researchers tested 11 "moderately fit" runners as they ran a pair of 5-kilometer races on a treadmill. Before one race, they gave volunteers a placebo; before the other, they gave them a 200-gram (7-ounce) serving of baked beets (which contains approximately 500 milligrams of nitrates).

The results? After eating beets, the runners went an average of 3 percent faster and shaved 41 seconds off their times. And their biggest speed gains came over the final 1.1 miles of the race. According to the study, 200 grams baked beetroot, or an equivalent nitrate dose from other vegetables, should be consumed 60 minutes before exercise.

What to Eat and When

While eating specific foods such as beets before a run could help boost performance, according to Academy of Nutrition and Dietetic spokesperson Joy Dubost, PhD, RD, CSSD, nutrition is something athletes should consider all day long.

Dubost says to consider when you'll exercise when choosing meals. Before a morning workout, for instance, she says to eat a light breakfast or small snack such as cereal with low-fat milk, whole-grain toast with peanut butter, eggs with 100-percent fruit juice or fruit with low-fat yogurt.

If you prefer to run later in the day, Dubost suggests start the morning with a carbohydrate-laden breakfast (cereal, whole-grain bagels, or yogurt and fruit); have a light, balanced lunch (sandwich with cheese and turkey or other lean meats, or whole-grain pasta with vegetables); a dinner with lean protein (such as grilled skinless chicken breast, brown rice or baked potato, and steamed veggies); and a filling snack (a hardboiled egg with a slice of whole-grain toast and peanut butter; low fat cheese with whole grain crackers).

While the middle of a long distance run is obviously not the time for a four-course meal, getting some hydration and carbohydrates during a grueling session can help you push through. "Current research supports the benefit of carbohydrate consumption in amounts typically found in a sports drink for events lasting one hour or longer," Dubost says. However, if you are exercising for less than an hour, water is probably all you need. "Prevent dehydration by taking adequate fluids early in the event," Dubost says. "Drink before you become thirsty."

After you've crossed the finish line, a good mix of protein and carbohydrates can make all the difference in how your muscles recover and prepare for the next big event. Dubost says good options for post-run snacks include: peanut butter and jelly on whole-grain crackers or bread; yogurt with raisins; or a fruit smoothie. Or, get in touch with your inner child and have a glass of low-fat chocolate milk. "A growing body of scientific research has identified chocolate milk as an effective workout recovery option," Dubost says. "Milk provides fluid and minerals for rehydration, casein and whey proteins to support body protein synthesis, and a lower glycemic carbohydrate called lactose. The chocolate provides a more pleasing, palatable flavor and does provide some extra carbohydrates."

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How a Man’s Diet Affects Fertility Too

When it comes to conceiving a baby, diet and lifestyle are just as important for men as for women.

One-third of the cases of infertility are related to the male partner, with some of the most common causes of sperm-related infertility including low sperm count, slow moving sperm, abnormal shape and size of sperm and problems with semen.

Diet and lifestyle choices can affect the health of a man’s sperm, so use the following information to guide you in making healthy choices.

Eating for Fertility

• Get Your Fruits and VegetablesColor your plate with at least 2½ cups of vegetables and 2 cups of fruit: leafy greens, purple and yellow vegetables, apples, oranges, kiwi, blueberries and melon.
• Choose Whole GrainsEat at least half of all grains as whole grains each day, such as a bowl of oatmeal in the morning, whole-grain bread at lunch and brown rice with dinner.
• Eat Low-Fat DairyDairy products are full of calcium, vitamin D, potassium and protein — all nutrients that keep your body functioning well. Choose at least 3 servings of low-fat or fat-free dairy, such as 1 cup of milk or yogurt or 1 ounce of cheese each day.
• Cut Down on MeatEat less red meat and choose leaner protein sources: fish, turkey, chicken breast or pork chops. Eat vegetable proteins including beans, nuts, seeds and tofu.
• Be Smart about FatsLimit saturated fats from meats, full-fat dairy products and fried foods. Replace with healthy fats. Snack on an ounce of walnuts or almonds each day, drizzle extra-virgin olive oil on roasted vegetables and salads or add avocado to your sandwich.

Other Healthy Lifestyle Choices for Conception

• Don’t Drink Too Much AlcoholOver-consuming alcohol is linked with poor production of normal, healthy sperm. If you drink alcohol, follow these guidelines for men: no more than two drinks a day (one drink equals 12 ounces of beer, 5 ounces of wine or 1½ ounces of spirits).
• Avoid Cigarettes and MarijuanaTobacco use is linked with low sperm counts and slow moving sperm; smoking marijuana over a prolonged period of time can result in low sperm counts and poorly developed sperm.
• Keep a Healthy WeightResearch has shown that overweight and obesity can lead to fertility problems by creating hormonal disturbances. Eat right and balance calorie intake with exercise. By eating fewer processed foods and more whole foods — such as fresh fruits, vegetables, whole grains, healthy fats and lean proteins — there’s less room for mindless eating and empty calorie consumption. On the flip side, being underweight has negative effects on sperm, such as decreased count and poor function.
• Exercise in ModerationAim to exercise five days a week for 30 minutes. Too much exercise has been shown to decrease testosterone, which can indirectly lower sperm counts. Avoid steroid use; it can affect fertility by causing testicular shrinkage.
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