How To Choose The Right Foods For Your Daily Folate

This methylated folic acid is found in many supplements on the market, you just have to be aware of the difference between methyl folate and the synthetic folic acid.

If you eat a healthy diet rich in folate foods there shouldn't be a need to supplement with folate. On the other hand pregnant women or those who think they might become pregnant should probably take additional folate. Folate is especially important for the development of the fetus. It has been found to reduce the occurrence of neural tube defects by as much as 70%. What are the Most Nutrient Dense Folate Foods?

If you are looking to up the amount of folate you get from foods choosing the following foods will get you to your daily intake allowance pretty quickly. The current recommendation for adults is 400 micrograms per day. For those that are pregnant or trying to become pregnant the number goes up to 600 mcg per day. After the baby is born and you are breastfeeding the amount drops a bit to 500mcg a day.

According to the National Institutes of Health these are the top ten sources of folate in food.

Beef Liver: 54% of the Daily value comes from only 3oz of beef liver which is 215 mcg.

Spinach: The top vegetable at 131 mcg is spinach from 1/2 cup of cooked spinach.

Black-Eyed Peas: Not the lively group of musicians but the amazing legume 1/2 cup of black-eyed peas will give you 26% of your daily folate or 105 mcg.

Fortified Rice: While not really a natural source of folate 1/2 cup rice fortified with folic acid will give you 90 mcg of folate.

Asparagus: Grill up some of these delicious sprouts and enjoy 89 micrograms of folate from 4 spears of asparagus.

Enriched Spaghetti: Again kinda cheating here NIH as this is fortified with synthetic folic acid but 1/2 cup will technically get you 83 mcg of folate.

Brussels Sprouts: Love em or hate em the ol childhood nightmare brussels sprouts will net you 78 micrograms from 1/2 cup. (side note I just found out it isn't spelled brussel sprouts!)

Romain Lettuce: Another leafy green good old romaine comes in at number 8 - 1 cup gives you 64 mcg.

Avocado: The millennial favorite (and mine too) a 1/2 cup of avocado gives you 59 micrograms of folate.

Broccoli: 1/2 cup of the "tree vegetable will rack up 52 micrograms of folate per serving.

No matter your food pickiness level there is sure to be something folate rich that you love enough to get your daily allowance of folate. But if you aren't much of a vegetable eater and the liver is a no go there are plenty of great mentholated folate supplements to choose from.

Below you'll find a cute video that goes over why folate is the smart choice when pregnant.

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Quit Cigarettes For Good With Hypnosis And Feel The Benefits!

The easiest way to stop smoking is probably with the help of hypnosis. I myself packed up the habit after 30 years of smoking after just one visit to Even with the help of a professional hypnotist, nicotine addiction is hard Even with the help of a professional hypnotist, nicotine addiction is hard to overcome, but many aids such as quit smoking pills are readily available to be used in combination with hypnosis or if you are unable to get yourself hypnotised.

According to a study from the U.S. Centers for Disease Control and Prevention, more than 20 percent of male and female adults in the U.S. smoke cigarettes, while more than 80 percent of them smoke a cigarette every day. Smoking causes various types of illnesses and diseases such as cancers, strokes, heart attacks, and gum, eye and skin diseases.

Overcoming Nicotine Addiction

The nicotine in cigarette smoke is a drug that affects brain chemistry, producing pleasant feeling to create both physical and psychological dependency. When smoke is inhaled, nicotine is sucked deep into the lungs and immediately absorbed into the bloodstream and then it travels to the heart and brain, affecting the cardiovascular system, central nervous system and hormones. The nervous system eventually adjusts to the nicotine running through the bloodstream.

Benefits of Quitting Smoking

The benefits of quitting smoking are enormous. Just 20 minutes after smoking the last cigarette, blood pressure, pulse rate and body temperature return to normal limits. After eight hours, oxygen levels increase and carbon monoxide levels drop. The chance of ha a heart attack drops within 24 hours. After two days, nerve endings begin to regenerate, while smell and taste sensations improve. After one year, the chance of acquiring coronary heart disease relative to the smoking history is a full 50% lower than that of someone who still smokes.

Ways to Quit Smoking

First of all, it is a good idea to get rid of all cigarettes, ashtrays and lighters. Try hanging out with non-smokers and spending the leisure time where smoking isnt allowed and smokers are not around. Former heavy smokers should take one day at a time.

Substituting exercise for cigarettes is a great way to handle withdrawal the variety of psychological and physical symptoms that are brought on when smoking is stopped. Getting through the first seven days is the most difficult when many people experience dizziness, coughing and dry throat, and some people immediately gain weight. Physical activity works well for relieving stress and promoting relaxation, increasing oxygen to the bloodstream for increased energy, increasing circulation, suppressing appetite and creating a positive self-image.

How to Quit Smoking for Good

Tips for quitting smoking permanently include:

Stay away from smokers and second-hand smoke. Avoid alcohol, coffee and other drinks that can associate with smoking. Fiddle with a pencil and chew gum when craving a cigarette. Opt for several small meals and plenty of water. Dont think one cigarette wont hurt. Because it will. Stop Smoking Help Quit Smoking Aids If nothing works, many quit smoking aids such as nicotine patches, inhalers, nicotine nasal spray, quit smoking pills and prescription drugs are available. Numerous organizations and institutions provide services such as stop smoking help lines and counseling for smokers. Try to find the right one that suits you.

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The Challenges of being Alone and Disabled


It is one thing to live with disability; it is another thing to be alone. People who are disabled and staying alone do face a lot of challenges. There are physical challenges like accessing buildings that are not disability friendly and attitude challenges.

People with disabilities encounter many different forms of attitudinal barriers.


People feel sorry for the person with a disability, which tends to lead to patronizing attitudes. People with disabilities generally don't want pity and charity, just equal opportunity to earn their own way and live independently.

Hero worship

People consider someone with a disability who lives independently or pursues a profession to be brave or "special" for overcoming a disability. But most people with disabilities do not want accolades for performing day-to-day tasks. The disability is there; the individual has simply learned to adapt by using his or her skills and knowledge, just as everybody adapts to being tall, short, strong, fast, easy-going, bald, blonde, etc.


People with disabilities are often dismissed as incapable of accomplishing a task without the opportunity to display their skills. In fact, people with quadriplegia can drive cars and have children. People who are blind can tell time on a watch and visit museums. People who are deaf can play baseball and enjoy music. People with developmental disabilities can be creative and maintain strong work ethics. Sourced from:

For those who are blind, mobility in the streets is a great challenge. Most of them need someone to help move around.

People with complete blindness or low vision often have a difficult time self-navigating outside well-known environments. In fact, physical movement is one of the biggest challenges for blind people, explains World Access for the Blind. Traveling or simply walking down a crowded street may pose great difficulty. Because of this, many people with low vision will bring a sighted friend or family member to help navigate unknown environments. Sourced from:

When it comes to mobility, technology is progressing in ways that people who are physically challenged can move around without any limitation. Very few people who live with disabilities are able to use public transport.

Technology in locomotion and mobility for the disabled has progressed worldwide, but India continues to use antiquated tricycles and wheelchairs as mobility devices.

Thirty-two-year-old Usman, who works for a company manufacturing aids and appliances for the disabled in Bangalore, says he has never boarded a bus or train. “Even though people are willing to help you, it is still nearly impossible to use public transport here.”

"Only 15% of the loco motor disabled in India are able to use public transport"

Nineteen-year-old Hanumantha says he has an arrangement with a colleague to drop him home every evening. In return Hanumantha buys him a ticket to the movies once a fortnight. “My father brings me to office everyday, carries me and sits me down,” he says.

Only about 15% of the loco motor disabled in India are able to use public transport, as compared to over 65% of disabled populations in developed countries. The rest struggle to commute daily - or are immobilised. Sourced from:

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