59th Edition, OCTOBER 27th 2014

HEALTH BENEFITS OF YOGURT

Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a
cold. Here's the scoop on the benefits of yogurt and how much you should eat. Whether you opt for greek
yogurt, organic or soy you'll starting seeing results instantly.

1. Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much in conjunction with cutting
their total calories lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the
snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more
calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces
the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and
lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out
less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

2. Most brands of yogurt contain good-for-you bacteria.

The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that
live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections.
(Only a very small number of companies put yogurt through a post-pasteurization process that kills off all
bacteria.)
But many varieties now also contain special strains of probiotics meant to help regulate your digestion or
strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a
particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks
to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few
dollars and stick to conventional brands.

3. Yogurt is loaded with vitamins.

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5
(pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous
system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so
strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and
author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving
contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

4. A cup of yogurt a day can help you recover faster after a workout.
With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an
excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise,"
says Keri Gans, RD, a nutritionist in New York City. The protein provides the amino acids your muscles need
to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are
depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may
also help increase the amount of water absorbed by the intestines, improving hydration.
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5. Not all yogurt is equal when it comes to calcium and vitamin D.

Since it naturally contains calcium, you'd think the amount would be the same no matter which yogurt you pick.
Wrong. "The levels can vary widely from brand to brand, so you really need to check the label," Newgent says.
How much is in a container depends on processing. For instance, fruit yogurt tends to have less calcium than
plain because the sugar and fruit take up precious space in the container. "Vitamin D isn't naturally in yogurt,
but because it helps boost calcium absorption, most companies add it," Newgent explains. Reach for brands
like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least
20 percent of your daily value for both nutrients.

6. Yogurt may prevent high blood pressure.

Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can
lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight
ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American
Journal of Clinical Nutrition who ate the most low-fat dairy two or more servings daily were 54 percent
less likely to develop high blood pressure than those who ate the least.

7. A daily serving of yogurt keeps colds away.

Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to a study
at the University of Vienna. Women eating this amount had much stronger and more active T cells, which
battle illness and infection, than they did before they started consuming it. "The healthy bacteria in yogurt help
send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says lead
study author Alexa Meyer, PhD, a nutrition researcher at the university. Allergy sufferers, who typically have
low levels of certain T cells, may also find relief by adding yogurt to their diets. In a study in the Journal of
Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.

8. Yogurt can help your smile.

Despite its sugar content, yogurt doesn't cause cavities. When scientists at Marmara University in Turkey
tested low-fat, light, and fruit flavors, they found that none of them eroded tooth enamel, the main cause of
decay. The lactic acid in yogurt appears to give your gums protection as well. People who eat at least two
ounces a day have a 60 percent lower risk of acquiring severe periodontal disease than those who skip it.

9. Raw doesn't mean better.

Virtually all the yogurt in your grocery store has been pasteurized that is, exposed to high temperatures to
kill any harmful pathogens. Raw-dairy fans claim that unpasteurized milk, yogurt, and cheese are better for
you because they contain more health-boosting bacteria, but pasteurization doesn't destroy beneficial
probiotics, Newgent explains. Plus, studies show that those who eat raw yogurt don't have stronger immune or
digestive systems than people who stick to the pasteurized stuff. And raw-dairy products carry a risk of food
poisoning. "E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your
body," Newgent says.

10. Yogurt is a high-protein food.

Yogurt can be an excellent source of protein, but "one variety may contain more than double the protein of
another," Blatner says. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per
container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands
that provide at least eight to 10 grams per serving.

What to Look For in a Yogurt

Forget the fancy promises. To find a healthy yogurt that's low in calories, fat, and sugar, follow as many of
these guidelines as you can.

Source: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/
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59th Edition, OCTOBER 27th 2014

ELECTRICAL SAFETY AT WORK

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59th Edition, OCTOBER 27th 2014

Source : NOSA National Safety Counsil USA

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59th Edition, OCTOBER 27th 2014

CLIMATE CHANGE AND THE LIFE CYCLE OF STUFF

Have you ever considered where the food we eat and the goods (stuff) we use come from, or where they go
when you finish with them? Everything we use goes through a life cycle, and each stage of the life cycle has
environmental impacts, including climate change. However, reducing the use of materials in every stage of the
life cycle minimizes the environmental impact associated with the stuff we use.
Click on each stage in the diagram below to learn about greenhouse gas emissions over a product's life cycle
and to find out what you can do to reduce your carbon footprint.

Stage 1: Materials Extraction

All products are made from materials found in or on the earth. Virgin or raw materials, such as trees or ore,
are harvested directly from the earth, then transported and processed. These activities use a large amount of
energy, and burning fossil fuels to supply this energy results in greenhouse gas emissions. Recycling generally
uses less energy than extracting and processing raw materials, so making new products from materials that
have already been used (recycled materials) can save energy and reduce greenhouse gas emissions.

Stage 2: Manufacturing
Products often require a great deal of energy to create, which results in greenhouse gas emissions. When a
product is made with less material, or materials made with recycled content, less energy is needed to extract,
transport, and process raw materials.

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Stage 3: Distribution
Finished products need to be transported to a distribution center or warehouse, then to stores and your home.
In addition, each stage of the life cycle of a product requires some form of transportation. Transportation by
plane, truck, or rail all require the use of fossil fuels for energy, which can contribute to global climate
change.

Stage 4: Usage
Simply using a product may require energy, so it makes sense to purchase appliances that are energy
efficientsuch as products with the ENERGY STAR label. Some appliances and electronics, called energy

vampires continually use power when plugged into an outlet, even when they are turned off. Some
consumable products are formulated to reduce energy use, such as detergents that are formulated to work
well in cold water. This reduces the demand for energy needed to heat water.

Stage 5: EndEnd-ofof-Life Management

End-of-life management is what happens to our stuff after it has been used. How we manage our goods at
the end of their current life can make a big difference in our environmental footprint.

Reuse
Reuse, or using a product more than once, prevents the need to create the product from scratch,
which saves resources and energy while also preventing pollution.

Recycle
Recycling saves energy. Manufacturing goods from recycled materials typically requires less energy
than producing goods from virgin materials. Recycling paper products also preserves forests so they
can continue to remove carbon dioxide from the atmosphere.

Compost
Composting diverts organic wastes from landfills. When organic materials like food scraps
decompose in the anaerobic conditions of a landfill, they produce methane, a greenhouse gas over
20 times more potent than carbon dioxide. During composting, the material decomposes in the
presence of oxygen, avoiding methane production.

Energy Recovery
Energy recovery from waste is the conversion of non-recyclable waste materials into useable heat,
electricity, or fuel through a variety of processes. Converting non-recyclable waste materials into
electricity and heatgenerally through combustion or landfill gas recoverygenerates a renewable
energy source and reduces carbon emissions by avoiding the need for energy from fossil sources. In
addition, these methods reduce generation of methane, a potent greenhouse gas, from landfills.

Landfill
When organic materials go to a landfill, they decompose and produce methane gas, a greenhouse
gas over 20 times more potent than carbon dioxide. Many landfills collect landfill gas and use it to
generate electricity or as a fuel for equipment such as boilers.

Source : http://epa.gov/climatechange/climate-change-waste/life-cycle-diagram.html
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