http://health.yahoo.net/experts/menshealth/5-nutrients-youre-not-getting-enough

After a long hard day at the office, I crave a manly dinner. Something that will sharpen my mind, feed my muscles, and infuse me with energy to keep up with two young kids till bedtime.

So, often, I have a bowl of cereal. With bananas and whole milk. Mmm.

Do I feel like I’m depriving my body of key nutrients? Quite the opposite, actually. My favorite dinner isn't just for kids. It contains high levels of three nutrients that American adults need much more of: B12, potassium, and iodine. Our shortfalls with these nutrients—along with vitamin D and magnesium—have serious health consequences, including a higher risk of heart disease and stroke, fatigue, and weight gain.

Here's the good news: These nutrients are readily available in the foods you know and love. You can get more of one simply by spending more time outside. That doesn't sound so hard, does it? Here's how to fortify your diet—and your health.

1. VITAMIN D
This vitamin's biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn't a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? Vitamin D may reduce inflammation in your arteries. Also, a University of Minnesota study found that people with adequate vitamin D levels release more leptin, a hormone that conveys the "I'm full" message to your brain. Even more impressive, the study also found that the nutrient triggers weight loss primarily from the belly. Another study found that people with higher D levels in their bloodstream store less fat.

The shortfall: Vitamin D is created in your body when the sun's ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.

Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. "You need to be above 30 nanograms per milliliter," says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Eat foods like salmon (900 IU per serving), mackerel (400 IU), and tuna (150 IU). Milk and eggs are also good, with about 100 IU per serving. But to ensure you're getting enough, take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That's about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D, says Dr. Holick.

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2. MAGNESIUM
This lightweight mineral is a tireless multitasker: It's involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams (mg) of magnesium a day. "We're just barely getting by," says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. "Without enough magnesium, every cell in your body has to struggle to generate energy."

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut, navy beans, and spinach. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so Dr. King recommends ingesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

DID YOU KNOW? There are 46,000 foods in the average supermarket. How to choose what to put in your cart? Here's your shopping list: The 125 Best Foods.

3. VITAMIN B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of five years than those with the highest levels.

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don't tell the whole story. "We're seeing an increase in B12 deficiencies due to interactions with medications," says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

Hit the mark: You'll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That's because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning and you'll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement.

4. POTASSIUM
Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.

The shortfall: Despite potassium's can't-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg. Most multivitamins have less than 100 mg of potassium, so eat your fruits and vegetables, folks!

5. IODINE
Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

The shortfall: Since iodized salt is an important source of the element, you might assume you're swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you're not making up the difference with all the salt hiding in processed foods—U.S. manufacturers aren't required to use iodized salt. The result is that we've been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn't a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.

Also, check out our list of the 40 Foods with Superpowers—foods that, even in moderation, can strengthen your heart, fortify your bones, and boost your metabolism so you can lose weight more quickly.

http://www.howlifeworks.com/a/a/?cid=8088cu_news_z&AG_ID=1048

How You Can Learn a Language in only 10 Days

Most people recognize the many benefits of learning a foreign language: You can travel to foreign countries and feel comfortable, be a more productive and enticing employee in today’s competitive job market, and immerse yourself in the vast cultures that surround you. Scientific studies have even shown that learning a new language helps to keep memories sharp and naturally enhances overall brain function.

But did you know that you can learn a new language in as little as 10 days? For years, the FBI and National Security Agency have relied on the Pimsleur Approach to learn new languages quickly, and now you can too.

Your brain is already wired to learn a language in 10 days. You just need to activate it.

Dr. Pimsleur, a Ph.D. and specialist in the field of applied linguistics, devoted his life and career to learning languages and understanding the psychology of language acquisition. He recognized through extensive research that effective communication in any language depends on mastery of a relatively limited number of words. And, trying to learn too many words at first can actually slow the language retention process. However, once this “core vocabulary” is mastered and used consistently, it provides a framework for accelerated language learning. The Pimsleur Approach aims each lesson at teaching you to use the core vocabulary of the language, so you can speak the most in the least amount of time. It's not how many words you know, but rather, which words you can use.

Each Pimsleur Approach lesson has been scientifically sequenced to rapidly lock language material into your brain after just one listen. Just sit back and listen while the audio does the work for you.

The Pimsleur Language Programs

The entire Pimsleur Approach is what language learning should be: quick, fun and easy. You'll absorb your new language effortlessly without any reading, writing or computer use. The Pimsleur Approach has a 100 percent guarantee: Speak in 10 days or you don't pay.

Who is Dr. Pimsleur?

Dr. Pimsleur was a language educator for more than 20 years. He noticed that children have an amazing ability to learn new languages quickly. He spent his life developing this course to let you, as an adult, learn a new language as easily as a child would. You might not realize it, but you've already learned one language using the Pimsleur Approach. Your first language.

Limited availability special offer

The company is currently offering new customers a special offer of half off the language of your choice including free shipping.

The programs which normally cost $19.95 are now available for just $9.95. Better yet, they are also offering a full 30-day money-back guarantee (so if you find you are not learning as fast as you want, simply return it for a full refund).

Click here to take advantage of this special offer and start speaking in 10 days. They guarantee it!

6 Health Secrets from Around the Globe

http://shine.yahoo.com/channel/health/6-health-secrets-from-around-the-globe-2514400/

6 Health Secrets from Around the Globe

by Oprah.com, on Thu Jul 21, 2011 10:52am PDT
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Photo: Dan Saelinger
By Dr. Mehmet Oz

From the Japanese to the Russians, the Greeks to the Kuna Indians of Panama, every culture has its own secrets to better health and longer life. These traditional remedies and practices—like drinking a calming herbal tea or cooking with a particular spice—might seem inconsequential, but researchers are discovering that these little things can make a world of difference. Try importing these six habits, all worth bringing home.

RELATED: 6 Health Myths Busted









Photo: Thinkstock
Panama
The Secret
Harvard professor Norman Hollenberg, MD, PhD, has spent years studying the Kuna, an indigenous tribe on the San Blas Islands who drink five cups or more of unprocessed cocoa a day. He discovered that compared with residents of mainland Panama, who generally drink nutrient-poor grocery store cocoa, the islanders' risk of cancer, diabetes, stroke, and heart disease is reduced to less than 10 percent. They can likely thank cocoa's flavonoids, powerful antioxidants with a host of cardiovascular benefits.

The Prescription
For a heart-healthy beverage, stir a touch of honey and a tablespoon of pure cocoa powder (flavonoids are often removed from processed powders) into a cup of warm milk.

RELATED: Chocoholics Rejoice! More Reasons to Eat the Sweet Stuff


Photo: Thinkstock
Japan
The Secret
The Japanese live longer than almost anyone else on the planet—and this may be largely because their country has one of the lowest obesity rates in the world. One of their tricks for calorie control is a cultural practice known as hara hachi bu, which means eating until you feel about 80 percent full. At that point, your stomach is likely 100 percent full; your brain just doesn't know it yet.

The Prescription
Try to chew your food 20 times before you swallow. Slowing the pace of your eating makes it easier to recognize that 80 percent full feeling.

RELATED: The "Wait" Loss Program: Why Eating Slowly Will Help You Lose Weight






Photo: Thinkstock
Russia
The Secret
Golden root, or Arctic root (a.k.a. Rhodiola rosea)—an herb that grows at high elevations in the harsh environs of the Arctic region—is a traditional Russian remedy used to treat ailments ranging from infections and altitude sickness to depression and nervous system disorders. The extremely resilient plant is known to be an adaptogen, meaning it helps the body adapt to stressors; scientific studies indicate that it can indeed boost endurance and mood while lessening stress and fatigue.

The Prescription:
Pick up the root at a natural foods store and use it to brew a cup of tea whenever you need to de-stress.

RELATED: How to Grow Your Own Herbs





Photo: Thinkstock
Netherlands
The Secret
The Dutch ride bicycles as a form of everyday transportation. Almost one-third of all trips are made on two wheels, and each citizen pedals an average of 1.5 miles per day. A 2010 statistical review of Dutch drivers found that they'd live up to 14 months longer by switching to cycling for short trips on a daily basis, thanks to the extra exercise.

The Prescription
Cycle to work a few times a week, run errands on your bike, or just go for a joy ride. We know that 30 minutes of this kind of moderate physical activity at least three times a week can slash your risk of heart disease, diabetes, and some cancers.

RELATED: Dr. Oz's Guide to Staying on Your Feet





Photo: Thinkstock
India
The Secret
A large percentage of Indian meals contain curry powder, and curry contains turmeric—a spice that has been used in Ayurvedic medicine for thousands of years. Now research shows that turmeric may help prevent Alzheimer's disease because of its antioxidant and anti-inflammatory action and immune-boosting properties—all of which may help to block or remove plaque from the brain. It's not surprising that one of the lowest rates of Alzheimer's ever reported was found in northern India.

The Prescription
Incorporate more vegetable and chicken curry dishes into your diet—at least one a week. And go heavy on the turmeric.

RELATED: 4 Exotic Grains That Can Improve Your Health




Photo: Thinkstock
Greece
The Secret
A 2007 study of more than 23,000 Greek adults may have revealed a surprising key to their legendary vigor—the siesta. Compared with those who power through the day, adults who nap for a minimum of 30 minutes at least three times a week have a 37 percent lower risk of dying from heart disease.

The Prescription
If your work schedule doesn't allow you to pencil in a snooze, nap on weekends—every little bit helps.

RELATED: Doctors Reveal Their Secrets for Sleeping Well