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Thep Ayudhya, Ph.D.Assistant Professor
Department of Chemistry
(907) 786-4953
- Ph.D. Chemistry, University of South Carolina, Columbia, SC. 2009
- M.S. Chemistry, Chulalongkorn University, Bangkok, Thailand. 2003
- B.S. Chemistry, Chulalongkorn University, Bangkok, Thailand. 2001
Teaching Responsibilities
- CHEM A321: Organic Chemistry I
- CHEM A323L: Organic Chemistry Laboratory
Research Interests
Chemical Sensing Polymers
Conjugated polymers have long been used as conducting materials and chemosensors to detect specific substrates. The structures of these conjugated systems are generally well defined in order to enhance the backbone planarization and pi stacking. Our research focuses on synthesizing the imprinted polymer materials that will enhance the analyte sensing property. Our goal is to design small organic molecules to be used as monomers and study the polymerization process as well as post polymerization modification. We are also interested in looking at the designs of block copolymers and graft copolymers in making hybrid materials and their spectroscopic properties.
Study of boranes and their derivativesBoron containing compounds are used in a wide range of products from glass, detergents, to high temperature stability materials. In addition, a compound such as ammonia borane is highly desired as a high energy storage compound due to the thermal decomposition to produce hydrogen gas. We are interested in synthesizing a variety of borane compounds for use in energy storage. Within the past decade, boron compounds are becoming valuable in medicine as inhibitors for various enzymes to treat certain medical conditions. Our research also focuses on synthesizing bioactive boron compounds for use in releasing carbon monoxide. Our current project include synthesizing drug conjugated carboxyboranes for targeted drug delivery and CO.
"ROS-mediated Carbon Monoxide and Drug Release from Drug-conjugated Carboxyboranes" Ayudhya, T. I.; Pellechia, P. J.; Dingra, N. N. Dalton Transactions. (2018) DOI: 10.1039/C7DT03581K
"Experimental Crystal Structure Determination for Struvite, MgNH4PO4.6H2O" Witty, M.; Dingra, N. N.;Abboud, K. A.; Felts, A. C.; Ayudhya, T. I. CCDC 1492211: (2017) DOI: 10.5517/ccdc.csd.cc1m2rv9
"Nuclear Magnetic Resonance and X-Ray Crystallography to Improve Struvite Determination" Witty, M.; Dingra, N. N.; Abboud, K. A.; Felts, A. C.; Israsena Na Ayudhya, T. Analytical Letters (2017): 16, 2549-2559.
"Experimental Crystal Structure Determination of CORCB-1" Ayudhya, T. I.; Raymond, C. C.; Dingra, N. N. CCDC 1421389: (2017) DOI: 10.5517/ccdc.csd.cc1jq28l
"Hexamethylenetetramine carboxyborane: synthesis, structural characterization and CO releasing property" Ayudhya, T. I.; Raymond, C.; Dingra, N. N.; Dalton Transactions (2017): 46, 882-889.
"Using a Microscale Approach To Rapidly Separate and Characterize Three Photosynthetic Pigment Species from Fern" Ayudhya, T. I.; Posey, F.; Tyus, J.; Dingra, N. N. Journal of Chemical Education (2015): 92, 920-923.
"Photochemistry of Trifluoromethyl Substituted 1-Methylpyrazoles" Pavlik, J. W.; Israsena Na Ayudhya, T.; Pandit, C. R.; Tantayanon, S. Journal of Heterocyclic Chemistry (2004): 41, 61-67.
"Synthesis of Some Trifluoromethyl Substituted 1-Methylpyrazoles" Pavlik, J. W.; Israsena Na Ayudhya, T.; Tantayanon, S. Journal of Heterocyclic Chemistry (2003): 40, 1087-1089.
"Condensation of Methylhydrazine with 4-Ethoxy-1,1,1-trifluoro-3-buten-2-one. A Reinvestigation" Pavlik, J. W.; Israsena Na Ayudhya, T.; Tantayanon, S. Journal of Heterocyclic Chemistry (2002): 39, 1025-1027.


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Homeowners Insurance Lewisville, ID
Are you searching for home insurance coverage in Lewisville, ID? Enter your Zip Code to compare the best options available nearby. Comparing multiple quotes is the best way to save money on your homeowners coverage in Jefferson county.Have you been asked by your mortgage lender to get homeowners insurance? Did you just purchase your first home and understand the value of insuring it but don't know what type of coverage to buy? If so, here is some information to help you get the Lewisville, Idaho homeowners insurance you need.
Be aware that while some lenders will escrow you for insurance, they go about picking the plan for you. They also will charge you nearly double or triple what you could pay on your own.
What Home Insurance Is
When you start shopping for coverage, which you can do in person at an insurance agency or online at an insurance company website, you will notice that there are different types of coverage to choose from.
Understand that there are some exclusions to general or basic perils. These are terms you will face when you start examining what your potential policy covers.
What Homeowners Insurance Covers
Basic perils often come with exclusions or things that will not be covered by the policy. Be sure you understand what you are getting when you get your basic peril coverage. This type of coverage usually covers damage due to fires, lightning, wind storms, smoke, and vandalism.
A lot of people assume that coverage for things like floods, earthquakes or termite damage are automatically covered. This is not the case. Flood and earthquake insurance policies must be purchased separately or you must pay an additional fee to your insurer to have these specific types of coverage included.
There are also all-risk policies. These tend to cover everything, except any specific exclusions which the insurance company will detail for you in writing. Be aware that sometimes buying an all-risk policy means that things like floods or earthquakes are not included.Other things that you want to consider is the replacement cost for your home. You need to make sure you are buying enough coverage. For instance, you could choose a policy that pays you $500,000 in the event of the home's destruction. Make sure you base the replacement cost on more than just the current market value of the home.
Make sure to buy content coverage for any of your belongings inside the home. This may have limits, however, so make sure you know just what it will cover. Finally, ask your insurer about getting liability coverage so that in the event someone is injured on or around the home, you have protection.
Obtain quotes from insurance agents in person to get personalized help. Or, for more convenience, you can get Lewisville homeowners insurance quotes free online. Protect your home with affordable insurance today.
More Idaho Cities Nearby:
If you are feeling a little bit nervous about getting a property owner's insurance policy, you are not alone. There are hundreds of thousands of other home owners out there that truly feel just like you as this is very critical protection that is necessary to safeguard your property and home from reduction. Make positive you are starting up with guidelines like these prior to you start off purchasing.
Reduce your homeowner's insurance by looking for insurance policies organizations that offer you discount rates to customers who have multiple procedures. Many insurance businesses offer special discounts of up to ten p.c or more, so be confident to shop all around until you discover the ideal deal. This can enable you to save on two or far more various plan rates.
Spending off your mortgage will lower your insurance coverage premiums. Clearing a mortgage might not be an immediate possibility, but rather a prolonged-phrase purpose to maintain in mind. Insurance policies firms reward house owners who personal their residence free of charge and clear.
To preserve your coverage up to day, be confident to assessment your homeowner's policy every yr. Allow your insurance provider know of changes in your residence and residence that could support hold your rates down. For instance, if you have changed a shake roof with some thing far more fireproof, like composite shingles, you may get a top quality reduction.
If you never dwell in an spot inclined to floods, you almost certainly have not even thought about obtaining flood insurance policies. Nevertheless, it might be sensible to have it. Living in a low-chance region for floods does not imply that flooding will by no means take place to you. You can get a fantastic price reduction on your flood insurance policies if you are in a medium or reduced-threat regions.
Home loan creditors will need you to have home owners insurance coverage on your house. A plan can assist protect your investment towards particular kinds of organic disasters. Obtaining out how a lot a plan is heading to value you for your prospective new residence is an crucial part of understanding if you can afford the property you are contemplating.
House stability and alarm programs will reduce your rates. These usually never expense that a lot to put into your house and can make you feel protected when you have to go someplace.
At the very least when a yr evaluate the cost of your home owners insurance to that of other companies to see where the financial savings are. You could really well find yet another business providing significantly much better charges than your very own or a low cost for signing up with them. If you believe you can get important cost savings with yet another insurance provider, phone them up and inform them you may well be interested and they may current you with even far better numbers to obtain you as a consumer.
Many men and women are surprised that when they pay off their mortgage, their house insurance policy rates fall. There is a remarkable drop in the expense of residence insurance coverage when you personal your house outright. This is very likely due to the reality that insurers believe that if you own it, you are probably to just take greater care of it.
After you've wrapped your brain about the idea of possessing insurance coverage, you can then begin to consider the measures required to craft a individual plan and get the defense you need to have. The write-up you just read through can assist you do this, but you must be inclined to put these ideas to motion in purchase to protected a policy.

subset: commoncrawl


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Ebonyi State Access bank branches, Access bank established in 1989 and licensed by the Central Bank of Nigeria with its headquarters in Lagos.Access Bank the leading commercial banks in Nigeria. With the acquiring of Intercontinental Bank PLC and Diamond Bank Plc recently,
Access bank now has over 200+ branches spread across the country.
Highlight on the Ebonyi State Access bank branches
Access Bank Plc.
Address: 44, Ogoja Road, Abakaliki, Ebonyi State.
Phone: ; Fax:
Email: email@example.com
Website: http://www.Accessbankplc.com
Access Bank Plc.
Address: 41 Oguja Road, Abakaliki, Ebonyi State.
Phone: +234 (0) 702 304 0073; Fax:
Website: https://www.Accessbankplc.com
Ebonyi State Access bank branches
Access Bank plc large financial-services provider. according to report in December 2015, the bank asset base in excess of US$12.2 billion (NGN:2.412 trillion), and shareholders' equity valued at approximately US$1.86 billion (NGN:367.8 billion)
Access Bank Plc,
Fidelity Bank Plc,
First City Monument Bank Plc,
First Bank of Nigeria Limited,
Guaranty Trust Bank Plc,
Union Bank of Nigeria Plc,
United Bank for Africa Plc,
Zenith Bank Plc,


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Web Based Visitor Management System – How to implement
Web-Based Visitor Management System is now a need of the decade. Regardless of size and type, almost all the organizations […]Read more
Web-Based Visitor Management System is now a need of the decade. Regardless of size and type, almost all the organizations […]Read more
Fingerprint scanner SDK C# – is a term that many struggles with when developing a biometric project for a C# […]Read more
Organization whether it is government or private, small or large, school or hospital, nowadays wants to keep their premises safe […]Read more
Fitness centers have now become multi-purpose facilities. They offer 24-hour access to their members as well as a studios to […]Read more
How many small businesses have a proper visitor management system on-premise? Probably the answer would be, not a lot of […]Read more
Small businesses around the world are always looking for cost effective ways to adopt technology. One of the growing technology […]Read more
Schools around the world continue to face both internal and external threats to the safety of students and staff. Unfortunately, […]Read more
The church is one of the most sacred places where millions of people gather to obey their religion. It becomes […]Read more
An effective visitor management system is highly critical for every public places specially hospitals. Generally hundreds of employees, doctors, patients, […]Read more


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Indymedia Upgraded to Allow Multiple Embedded Videos and Audio
national | indymedia ireland | feature Friday August 01, 2008 02:00 by admin - 1 of Indymedia Collective
Stories and comments can now include multiple embedded videos and audios
The software used to run the Indymedia website has now been upgraded with the latest release (Oscailt 3.2) which now allows users to post stories and comments with multiple embedded videos and audios.
Embedded Video:
Note: All the embedded videos have to be of the same type in any given story or comment.
Embedded Audio:
To publish just select the number of embedded audio links and then a text box will appear and enter in the full URL to the external mp3 file.
Event Publishing Update:
The rest of the changes to Oscailt are largely internal and do not affect the external visible part of the site but overall they make the software more useful and robust. For more info see click on the Oscailt logo at the bottom of the page to go to the Oscailt Source Forge page.
The two sample embedded audios are part 1 and 2 of an audio interview (or podcast) of Phillip Sutton of Climate Code Red by Jason Bradford on the Reality Report hosted on Global Public Media. The title of this programme is: Climate Code Red: The Case for a Sustainability Emergency
The existing Editorial Guidelines that are used for text and images will apply to the publishing of embedded video as for stories and comments. Similar to the guidelines for Other Press (relating to stories and media that are published elsewhere on the web), embedded video should be accompanied with a summary or description of the video and its context.
Caption: Embedded video Youtube Video
Caption: Embedded video Youtube Video


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University of Iowa
Class Year:
About me
Hello all! My name is Alexa, but you can call me Lexi - everyone else does. I'm a Communications major at the University of Iowa with a double minor in Public Relations and Mass Journalism! Exciting, right?! I am just now starting to get my feet wet with the whole journalism/writing/advertising career and I've heard many good things about this site. There are so many career areas for me to choose from and I figured why not try journalism and reporting first (Obviously)? My dream would be to work for ESPN as a reporter or even for the TODAY show along side Al Roker and Matt Lauer..what can a say, I dream big!Hopefully you enjoy what I have to say as I embark on this new journey in my life!


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Homeowners Insurance Solomon, KS
Are you searching for home insurance coverage in Solomon, KS? Enter your Zip Code to compare the best options available nearby. Comparing multiple quotes is the best way to save money on your homeowners coverage in Dickinson county.Have you been asked by your mortgage lender to get homeowners insurance? Did you just purchase your first home and understand the value of insuring it but don't know what type of coverage to buy? If so, here is some information to help you get the Solomon, Kansas homeowners insurance you need.
Be aware that while some lenders will escrow you for insurance, they go about picking the plan for you. They also will charge you nearly double or triple what you could pay on your own.
What Home Insurance Is
When you start shopping for coverage, which you can do in person at an insurance agency or online at an insurance company website, you will notice that there are different types of coverage to choose from.
Understand that there are some exclusions to general or basic perils. These are terms you will face when you start examining what your potential policy covers.
What Homeowners Insurance Covers
Basic perils often come with exclusions or things that will not be covered by the policy. Be sure you understand what you are getting when you get your basic peril coverage. This type of coverage usually covers damage due to fires, lightning, wind storms, smoke, and vandalism.
A lot of people assume that coverage for things like floods, earthquakes or termite damage are automatically covered. This is not the case. Flood and earthquake insurance policies must be purchased separately or you must pay an additional fee to your insurer to have these specific types of coverage included.
There are also all-risk policies. These tend to cover everything, except any specific exclusions which the insurance company will detail for you in writing. Be aware that sometimes buying an all-risk policy means that things like floods or earthquakes are not included.Other things that you want to consider is the replacement cost for your home. You need to make sure you are buying enough coverage. For instance, you could choose a policy that pays you $500,000 in the event of the home's destruction. Make sure you base the replacement cost on more than just the current market value of the home.
Make sure to buy content coverage for any of your belongings inside the home. This may have limits, however, so make sure you know just what it will cover. Finally, ask your insurer about getting liability coverage so that in the event someone is injured on or around the home, you have protection.
Obtain quotes from insurance agents in person to get personalized help. Or, for more convenience, you can get Solomon homeowners insurance quotes free online. Protect your home with affordable insurance today.
More Kansas Cities Nearby:
Buying a property owner's insurance plan is an important part of securing a residence mortgage. It can be puzzling to comprehend how considerably protection you want, and which company will ideal fit your requirements. In this write-up, we will go over some of the factors of residence owner's insurance coverage. We will also help to explain some of the confusion, by providing a handful of user-welcoming tips.
To help save money on your homeowner's insurance consider the expenses of building initiatives prior to you start developing. Structures with wood frames value more to insure simply because they have far more threat of burning, although buildings with metal frames value less simply because they are sturdier and maintain up beneath adverse weather conditions or other situations.
To save income when getting home owners insurance policies, take into account placing an alarm system in. Most main underwriters will give a price reduction for a house that has a monitored alarm installed. Numerous times the price cut you get will add up to a lot more than what you pay out for the regular monthly checking value.
Consider boosting the deductible on your home insurance policies policy. A higher deductible on your insurance policies coverage can significantly reduced your yearly home insurance premiums. Unfortunately, by raising the deductible, your home insurance company will no for a longer time pay out for small statements, this kind of as broken window repair, leaky pipe fix and minor wind and flood damage repairs.
Save on homeowner's insurance policy by putting in extra smoke detectors. Smoke detectors are necessary in most new houses, nevertheless voluntarily installing them in older properties or putting in added detectors in a new home can get you further special discounts. Not only is this a wise financial choice, but it is 1 that could help save the life of you or your loved types.
House owner's insurance coverage can aid to protect your property from a range of issues. If there is injury that is carried out to your home, it can be coated and compensated for using your insurance coverage. This can incorporate injury and missing residence from theft or even some specified disasters. Each and every home owner should have a coverage.
Property security and alarm techniques will reduce your premiums. These usually never expense that much to put into your home and can make you truly feel safe when you have to go someplace.
A safety method can help help save you considerably cash concerning your insurance expenses. This will not only give you peace of brain, it will also save you funds on your insurance policy premiums. The much less risk you are, the reduce your quality will be. You will eventually help save sufficient on premiums to spend for a lot, or even or all, of the security method.
Doc all of your valuables and preserve the pictures or films of the issues that you want coated beneath your property insurance policies, in a fireproof lockbox. This will safeguard your data files and make submitting a declare for the lacking or ruined objects with your home insurance coverage business, easier and quicker.
When you've got wrapped your head around the notion of having insurance, you can then start off to take the steps essential to craft a personal coverage and get the security you want. The report you just read through can help you do this, but you should be willing to set these suggestions to motion in order to secure a policy.


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Arab Israeli Conflict
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Iran has agreed to release three Finnish employees of Nokia Siemens Networks who were detained Saturday after straying into Iran's territorial waters during a fishing trip in the Persian Gulf, the company said Wednesday
"They (the men) have contacted us and said they will return to Dubai shortly," Nokia Siemens spokesman Barry French said. "We certainly appreciate the support of the government of Finland in reaching out to the Iranian counterparts." He gave no other details.
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Most traditional fitness plans happen in predictable patterns that usually involve moving in two planes of motion—up and down or forward and backward—ignoring the third plane of motion, lateral. "Move your body in all directions to create the most fit, functional, and athletic physique," Stokes says. If you're a runner, cyclist, or walker, remember to include movements such as jumping jacks, side shuffles, side lunges, and carioca (the grapevine-like move) in your warm-up or cool-down, she suggests.
Always be sure you get regular servings of dairy products, calcium-rich tofu and greens, and calcium-fortified orange juice. Also, eat lean meat and/or high-quality protein combinations such as pinto beans and rice. Avoid fiber supplements as these bind calcium and other minerals in the intestinal tract. When this happens the absorption of essential nutrients decreases.
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than unsaturated fat, which may even help lower harmful cholesterol. Reducing saturated fat (most comes from meat, dairy and bakery products) to less than seven percent of total daily calories may help you reduce your cholesterol level. Whenever possible, replace saturated fat with monounsaturated and polyunsaturated fats.
If you count calories, count fat calories, too. Food labels indicate how many calories come from fat, both in actual grams and in percentages. This helps you assess the percentage of fat in your diet. If the total number of fat calories is 30 percent or more of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at the overall percentage of fat calories in the food.
Research from Tufts University nutrition scientists shows that Americans are drinking so much soda and sweet drinks that they provide more daily calories than any other food. Obesity rates are higher for people consuming sweet drinks. Also watch for hidden sugar in the foods you eat. Sugar may appear as corn syrup, dextrose, fructose, fruit juice concentrate or malt syrup, among other forms, on package labels.
Getting enough water also is important. Many experts recommend at least eight 8-ounce glasses of water daily—more if you exercise frequently or are exposed to extremes of heat and cold. The 2010 Dietary Guidelines for Americans emphasize drinking more water and other calorie-free beverages, along with fat-free or low-fat milk and 100 percent fruit juices, instead of calorie-packed regular sodas.
It's easy to get lost in a killer playlist or Friends rerun on the TV attached to the elliptical, but mindless exercise makes all your hard work forgettable—and you can forget about seeing results too. "There is a huge difference between going through the motions of an exercise and truly thinking, feeling, and engaging the key muscles," says Kira Stokes, master instructor at the New York City location of indoor cycling studio Revolve. "Be conscious of and enjoy the sensation of your muscles contracting and the feelings of growing stronger and more powerful with each rep."
Aggressive and early treatment of constipation can prevent painful complications from the condition, including hemorrhoids, anal fissures, ulcerations of the colon, bowel obstruction, and rectal prolapse. Start with lifestyle changes—such as adding more fiber to the diet, drinking enough water, and regular exercise. Used wisely, medications also can be very helpful. (Locked) More »
Although creating financial incentives to lose weight isn't a new idea, now we know cashing in to stay motivated works long-term. In the longest study yet on this topic, Mayo Clinic researchers weighed 100 people monthly for one year, offering half the group $20 per pound lost plus a $20 penalty for every pound gained. Those in the monetary group dropped an average of nine pounds by the end of the year, while non-paid participants shed about two pounds. If you're ready to gamble away weight, consider sites such as Healthywage, FatBet, or stickK.
When you're at the bar or a party and starving, your options aren't always the best. But if it's bruschetta, chips and salsa, or wings, go for the chicken (though nuts would be even better). Protein fills you up faster than carbs do, making it less likely that you'll overeat, says Christopher Ochner, Ph.D., a research associate at New York Obesity Nutrition Research Center at St. Luke's Roosevelt Hospital Center. And since it'll keep you satiated longer, you won't be as tempted when your friend orders a brownie sundae or brings out a tray of blondies.
While I initially specialized in fitness and nutrition for men, a growing number of female friends, acquaintances, and potential clients have been soliciting my advice and services. Given women's markedly different fitness needs and goals, I began to incorporate my knowledge of nutrition and exercise to build regimens and routines for the fairer sex.
Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.
The recommended daily intake for vitamin E is 15 mg. Don't take more than 1,000 mg of alpha-tocopherol per day. This amount is equivalent to approximately 1,500 IU of "d-alpha-tocopherol," sometimes labeled as "natural source" vitamin E, or 1,100 IU of "dl-alpha-tocopherol," a synthetic form of vitamin E. Consuming more than this could increase your risk of bleeding because vitamin E can act as an anticoagulant (blood thinner).
The average woman should get 10 to 35 percent of her daily calories from protein. Protein helps prevent muscle tissue from breaking down and repairs body tissues. Sources of animal proteins include meat, fish, poultry, eggs, milk and cheese. Vegetable proteins include dried beans and peas, peanut butter, nuts, bread and cereal. (A three-ounce serving of cooked chicken contains about 21 grams of protein.)
Calories. Most times, women need fewer calories. That's because women naturally have less muscle, more body fat, and are usually smaller. On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active may need more calories. Find out how many calories you need each day, based on your age, height, weight, and activity level.
If you count calories, count fat calories, too. Food labels indicate how many calories come from fat, both in actual grams and in percentages. This helps you assess the percentage of fat in your diet. If the total number of fat calories is 30 percent or more of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at the overall percentage of fat calories in the food.
Always be sure you get regular servings of dairy products, calcium-rich tofu and greens, and calcium-fortified orange juice. Also, eat lean meat and/or high-quality protein combinations such as pinto beans and rice. Avoid fiber supplements as these bind calcium and other minerals in the intestinal tract. When this happens the absorption of essential nutrients decreases.
A 55-year-old woman who gets less than 30 minutes of daily physical activity should eat five ounces of grains; two cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and beans; five teaspoons of oils, and no more than 130 calories of additional fat and sugar. If she got 30 to 60 minutes of daily exercise, she could increase her intake to six ounces of grains; two and a half cups of vegetables; and up to 265 additional calories of fat and sugar.
Many women and teenage girls don't get enough calcium. Calcium-rich foods are critical to healthy bones and can help you avoid osteoporosis, a bone-weakening disease. Additionally, recent studies suggest that consuming calcium-rich foods as part of a healthy diet may aid weight loss in obese women while minimizing bone turnover. The National Institute of Medicine recommends the following calcium intake, for different ages:
After 40, your hormone levels (estrogen) drop. This causes your insulin (hormone that helps your body use sugar) rise. Your thyroid levels go down. This combination makes you hungrier. You end up eating more and burning fewer calories. Much of the weight gain occurs around your belly. Eat more foods with fiber (berries, whole grains, nuts) to fill you up and help you eat less. Aim for 25 grams of fiber each day after the age of 40. Other ways to increase your metabolism include:
Although creating financial incentives to lose weight isn't a new idea, now we know cashing in to stay motivated works long-term. In the longest study yet on this topic, Mayo Clinic researchers weighed 100 people monthly for one year, offering half the group $20 per pound lost plus a $20 penalty for every pound gained. Those in the monetary group dropped an average of nine pounds by the end of the year, while non-paid participants shed about two pounds. If you're ready to gamble away weight, consider sites such as Healthywage, FatBet, or stickK.
Eating healthy is important for a woman's body and mind. But what does eating healthy mean? On the internet, in books and journals, there is a wealth of nutrition information at your fingertips. Important dietary needs include carbohydrates, protein, fat, fiber, and vitamins and minerals. Having a balanced diet and physical activity plan can help keep you ready for class demands and activities on campus. To get the basics on nutritional needs, visit the websites listed below. Please note, every body has different nutrient needs. The major nutrients benefiting women's health are listed on this page.
Most experts recommend 1,300 mg of calcium a day for girls aged 9 through 19. Natural sources of calcium, such as low-fat dairy products, are the smartest choice, because they also contain vitamin D and protein, both required for calcium absorption. Milk, yogurt, and cheese contribute most of the calcium in our diets. Some vegetables are also good sources, including broccoli, kale, and Chinese cabbage. Many foods are supplemented with calcium, including some brands of orange juice and tofu. The daily intake for Vitamin D is 600 IU per day for most children and healthy adults.
Before you convince yourself that you're too busy to mediate, consider this: "Adding mediation to your daily fitness routine can be a crucial part of body transformation," says Mark Fisher, founder of Mark Fisher Fitness in NYC. Find five to 10 minutes once or twice a day to focus on your breath, he suggests. "Taking the time to do this can help your body and brain de-stress and recover better from all your hard work at the gym and the office."
Adopting a plant-based diet could help tip the scales in your favor. A five-year study of 71,751 adults published in the Journal of the Academy of Nutrition and Dietetics found that vegetarians tend to be slimmer than meat-eaters even though both groups eat about the same number of calories daily. Researchers say it may be because carnivores consume more fatty acids and fewer weight-loss promoting nutrients, like fiber, than herbivores do. Go green to find out if it works for you.
Before you start a juice cleanse diet, know that drastically restricting your caloric intake to drop pounds may backfire: In a 2010 study, women placed on a 1,200-calorie diet for three weeks had elevated levels of cortisol, our primary stress hormone. [Tweet this fact!] Chronic stress has been associated with an increased risk of weight gain as well as coronary heart disease, hypertension, diabetes, cancer, and impaired immune functioning.
Sugar is a source of calories, not nutrients. Consuming too much sugar can lead to weight gain and tooth decay. Contrary to what many people think, there is no evidence linking high-sugar diets to hyperactivity or diabetes. However, high-fructose corn syrup, found in most processed foods, is linked with obesity, and obesity increases your risk for developing diabetes and other conditions.
Protein should provide about 15% of a healthy person's daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day. Athletes who have large muscles and work out hard may need 20% more. But even that's not very much; 8 ounces of chicken or 6 ounces of canned tuna, for example, will fit the bill.
Having the proper footwear is essential for any workout, and for winter runs, that means sneaks with EVA (ethylene vinyl acetate), says Polly de Mille, an exercise physiologist who oversees New York Road Runner's Learning Series for first-time New York City Marathon runners. "Polyurethane tends to get really stiff and cold in the winter, which could increase your risk of injury." Another important feature is a waterproof and windproof upper: Look for shoes made with Gortex, or wrap your mesh uppers in duct tape to keep feet dry and warm.
Lorelei had wanted to try yoga for years but had been making excuses until one morning she woke up and decided to work on doing more of the things she wanted to do. Eventually she started watching short YouTube yoga videos-one day she missed, and that day was when she realized how much yoga affected her not only on a physical level but a mental as well. She began to research, went to a week long intensive festival attending classes and workshops from instructors and physicians, took a college course on yoga, attended more festivals and then accomplished her 60hr Hot teacher training, and then her 200hr Yoga Teacher Certification. She looks forward to sharing what she has learned and excited to continue learning, smiling, and practicing with anyone willing to come play!