| How to Avoid the Health Risks of Vegetarian Diets Posted: 15 Apr 2018 01:00 AM PDT Many people become vegetarians for religious, cultural, ethical, or health reasons. For the most part, a vegetarian diet is nutritionally sufficient. It can also reduce the risk of many chronic illnesses such as diabetes, hypertension, or cardiovascular disease. However, a vegetarian diet must be planned appropriately to ensure that you're getting the vitamins and minerals you need. It may be necessary to take a multivitamin or other nutritional supplement to avoid the health risks associated with vitamin or mineral deficiencies.[1] EditGetting Enough Macronutrients - Include a healthy amount of fat in your diet. While you shouldn't eat too much, fat is essential for your body to properly absorb vitamin A, vitamin D, and other fat-soluble vitamins and minerals. Without sufficient fat, you may be at risk for vitamin deficiencies.[2]
- Fats shouldn't make up more than 33 percent of your diet. Eat more healthy, unsaturated fats that are found in fruit, seeds, and nuts.
- At least one-third of your fat intake should come from monounsaturated fats such as olive oil and rapeseed oil. Another one-third of your fat intake should be polyunsaturated fats such as sunflower, soya, or sesame seed oil.
- Consume healthy fatty acids. Omega-3 and omega-6 fatty acids are essential nutrients. With insufficient quantities, you are at higher risk for immune system dysfunction, macular degeneration, or heart disease.[3]
- If you are a pescatarian and eat fish on a regular basis, you likely consume sufficient fatty acids. Lacto-ovo vegetarians can also get fatty acids from milk and eggs.
- If you are a vegan, eat nuts and green, leafy vegetables to ensure you're consuming enough fatty acids. If you're concerned about your intake, you can take a vegetarian supplement.
- Use whole grains for complex carbohydrates. If you eat a lot of refined starches, you're getting too many simple carbohydrates, which can lead to obesity and heart disease. A vegetarian diet is normally pretty heart-healthy if you limit simple carbs.[4]
- Whole fruits and unprocessed starchy vegetables such as sweet potatoes and winter squash are also good sources of complex carbohydrates.
- Balance vegetables and grains with sources of protein. Many people believe that vegetarians have difficulty consuming enough protein, but this typically isn't the case. Many vegetables, in addition to common meat substitutes such as tofu, provide adequate protein.[5]
- Monitor your protein intake and make sure you're getting enough protein with each meal. Generally, you should consume about .41 grams of protein for every pound of your body weight. For example, a 174-pound vegetarian male would need to consume 71 grams of protein.[6]
EditAvoiding Vitamin and Mineral Deficiencies - Take a B12 supplement. Getting adequate amounts of vitamin B12 can be a genuine problem for vegetarians, since it's only found naturally in animal products. B12 is essential for red blood cell formation and neurological function.[7]
- B12 is the only vitamin that you can't get on a vegetarian diet, so a supplement is essential if you don't eat any animal products.
- Some foods, such as soy milk and breakfast cereals, are fortified with vitamin B12. Check the nutrition label to find out.
- Eat vitamin D-fortified foods. Soy and rice milk, orange juice, and many breakfast cereals are fortified with vitamin D. A deficiency can put you at increased risk for cardiovascular disease, diabetes, and hypertension.[8]
- Spend some time in the sun to activate your body's natural vitamin D production. Just make sure you wear sunscreen so you don't damage your skin.
- If you don't have access to sufficient fortified foods or beverages, take a supplement to ensure you're getting enough vitamin D.
- Add a pinch of salt. Vegetarians may not get enough iodine, which can put you at risk of developing a goiter. Use iodized salt when you cook. Just a quarter-teaspoon a day is enough to prevent iodine deficiency.[9]
- Sufficient iodine is particularly important if you frequently eat soy products or sweet potatoes, which can actually promote a goiter.
- Combine foods rich in iron and vitamin C. Some vegetarians may not get enough iron. You can substantially decrease this risk by eating iron-rich greens alongside foods such as oranges that have a lot of vitamin C. Vitamin C improves your body's absorption of iron.[10]
- Since your body can't absorb iron from plant sources as easily as from animal sources, you need to consume twice as much iron as a non-vegetarian. If you're concerned about an iron deficiency, take an iron supplement or a multivitamin with iron.
- Drink calcium-fortified beverages. The calcium added to soy and rice beverages, as well as many juices such as orange and apple juice, is similar to the calcium found in milk. If you aren't consuming dairy products, you can get sufficient calcium this way.[11]
- When buying soy or rice milk, or juices, check the labels to determine whether calcium has been added, and in what quantities.
- Vegans who don't consume enough calcium are at higher risk for bone fractures. You can also take a supplement if you're concerned about your intake.
- Green leafy vegetables and tofu are some other basic sources of calcium for vegetarians.
- Eat beans and seeds for zinc. Vegetarians also may not consume enough zinc on a daily basis. Zinc deficiency is rare, but puts you at risk for immune dysfunction, weight loss, and lethargy. Eating a lot of whole grains can bind zinc and decrease your body's absorption of the mineral.[12]
- To increase the zinc quantity in your food, soak beans, grains, or seeds in water for several hours before eating. Let them sit and allow them to sprout before you cook them.
- Like iron, your body absorbs zinc from plant sources less efficiently than it does from meat sources. Vegetarians should consume at least 50 percent more zinc than meat eaters. If you're concerned about your zinc intake, look for a vegetarian supplement.
- Buy fresh fruits and vegetables in season. Freshly harvested fruits and vegetables, such as those sold at your local farmer's market, have more vitamins and minerals than produce shipped long distances to sit on a grocer's shelf.[13]
- If you have any issues, you may want to consult a registered dietician. They can evaluate what you're eating and help remedy any deficiencies. Search the online directory at https://www.eatright.org/find-an-expert to find a registered dietician near you.
- Read food labels carefully. They will tell you the amounts of vitamins and minerals contained in each serving of food.
- You can use a vegetarian food pyramid, such as the one found at http://www.vegetariannutrition.org/6icvn/food-pyramid.pdf, to plan balanced meals that meet your nutritional needs.
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| How to Download an Image from Google Photos to Your Computer Posted: 14 Apr 2018 05:00 PM PDT Google Photos is a photo sharing and storage service from Google. This wikiHow will teach you how to download an image from Google photos. - Go to Google photos. Type down photos.google.com in your browser's address bar and hit the button. Sign in isn't required here.
- Select an image to download. You can also select pictures from others Google Photos gallery.
- Click on the 3 dots () icon. It's placed in the top-right corner of the page.
- Download the image. Click on the from the options and save it to your computer. Finished!
- You can quickly download any picture from Google photos by pressing + in your keyboard.
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| How to Wear a Diamond Ring Posted: 14 Apr 2018 09:00 AM PDT If you have a new diamond ring you can't wait to show off, you're probably wondering how and when you should wear it. There are a few things to consider when wearing a diamond ring so you can keep it in top condition and show it off according to your individual style and preferences. EditWearing Different Types of Diamond Rings - Wear traditional engagement and wedding rings on your left ring finger. Traditionally, an engagement ring is worn on your left-hand ring finger at the time of your engagement. Your wedding band is added onto that finger when you get married.[1]
- Most people wear their wedding band on their finger below the engagement ring, symbolizing that it's closer to their heart.
- When wearing your engagement and wedding rings together, slide your wedding band onto your finger first, then your engagement ring after that.
- Wear a promise ring on your left ring finger until you get engaged. Promise rings used to be a symbol of an upcoming engagement, but now that's not always the case. Typically a promise ring is a symbol of an exclusive relationship or love, though some people still wear them as a pre-engagement ring.[2]
- Most people who get engaged after wearing a promise ring move it over to their right-hand ring finger at the time of their engagement.
- Wear right-hand diamond rings as symbols of independence. Many people who just love diamonds tend to wear them on their right hands, either on their ring finger or on any other finger, as a symbol of their personal success or celebration of single life.[3]
- The "right-hand ring," worn on the right ring finger, became popular during Prohibition to symbolize financial success for single women.
- Today, people of all genders and couple statuses wear right-hand diamonds however they prefer.
- Wear other jewelry of the same metal, or mix and match. Some people prefer to wear their diamond rings only with other matching metals, such as wearing all yellow gold or all white gold. Other people mix it up and wear different golds with silver, and different stones with their diamonds.[4]
- There are no set rules when it comes to wearing diamond jewelry; find a style that fits you and wear your diamonds with your other jewelry however you want.
EditProtecting Your Ring - Clean your ring regularly. Dirt or oil buildups on your diamond interfere with how light hits the stone, so be sure to clean your ring regularly. Drop your diamond into mug of warm water mixed with a few drops of dish detergent and allow your ring to soak overnight.[5]
- In the morning, gently scrub your diamond and the brackets with a soft-bristled baby toothbrush and notice the new sparkles.
- Remove your ring when working out. Any exercise activities that require you to use your hands, such as lifting weights or cycling, risks bending your ring from pressure. If you bend the setting brackets of your ring, your diamond can fall out of the ring.[6]
- Leave your diamond ring at home when heading to the gym, or bring a little ring box and lock it up in your gym locker.
- Take your ring off when cooking. When you're cooking, bacteria from food can get lodged into your stone settings and you also risk losing your ring down the drain while rinsing food. [7]
- Place your ring in a safe place on the kitchen counter away from the sink and food, or in your jewelry box in your bedroom, while cooking.
- Protect your ring when cleaning. During cleaning, you can bang your ring off of hard surfaces like the bathroom counters or expose them to harsh cleaning chemicals that aren't good for the stone.[8]
- For the safest bet, place your ring in your jewelry box in your bedroom while you're cleaning.
- If you don't want to remove your ring while cleaning, wear rubber gloves to cover your ring.
- Remove your ring before swimming. Both the salt of the ocean and harsh pool chemicals are bad for maintaining the quality of your ring; they can eat away at the metal and cause discoloration. In addition, being in cold water can cause your fingers to shrink, meaning your ring can slip off more easily and be lost forever.[9]
- Keep your ring safely at home or in your hotel room if you're hitting the pool or the beach.
- Take your ring off when moisturizing. Lotions will make your diamonds look dull and lifeless over time. Remove your ring and place it on a safe place briefly while your apply moisturizer to your hands.[10]
- Leave your ring on when washing your hands in public places. Many people think they have to remove their diamond rings every time they wash their hands. However, it's easy to leave your ring on a bathroom sink in a restaurant or other public place. Or you could accidentally knock it down the drain! Don't remove your ring during a brief hand wash in a public restroom.[11]
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