Egypt Independent: Living-Main news en Expert tips on how to improve your grocery shopping for a healthier 2017 <img src="" alt="" title="" class="imagecache imagecache-media_thumbnail" width="152" height="114" /><div>As we start a new year many of us will be aiming to improve our health for 2017, with eating a better diet one of the best ways to boost well-being.</div><div>&nbsp;</div><div>Here we round up some reminders of simple changes that can help us improve our diets with expert advice and grocery store guidelines from the University of Kentucky.</div><div>&nbsp;</div><div>1. Eat the rainbow</div><div>&nbsp;</div><div>Adding a variety of colourful foods to your plate is one easy way to instantly improve your diet. Replacing some white and brown foods with plenty of natural and colourful fresh fruits and veggies will provide you with a boost of vitamins and fibre, and they&rsquo;re low in fat. In fact perhaps the easiest way to eat healthy is to make a grocery list that emphasizes naturally colourful foods ― the more vegetables, the better ― and stick to this when you are out shopping.</div><div>&nbsp;</div><div>However be careful to check the labels on colourful but processed foods such as guacamole or pre-prepared salads ― they may contain high amounts of fat, sodium and/or sugar.</div><div>&nbsp;</div><div>2. Careful with dairy</div><div>&nbsp;</div><div>Avoid flavoured yogurts which can contain as much as half of the recommended daily allowance of sugar. Recent research suggests eggs are OK in moderation, but check with your doctor first.</div><div>&nbsp;</div><div>3. Choose lean meats</div><div>&nbsp;</div><div>Lean meats such as chicken and fish are the healthiest choices for meat-eaters. Processed meats such as lunchmeat or hot dogs contain high amounts of sodium and should be avoided.</div><div>&nbsp;</div><div>4. Buy breads with whole grains &nbsp; &nbsp;&nbsp;</div><div>&nbsp;</div><div>While breads and other baked goods can be ok, the hidden sugars and sodium in bread might surprise you. Just two slices of packaged white sandwich bread may provide as much as a quarter of your recommended daily sodium intake.</div><div>&nbsp;</div><div>Instead choose breads made from whole grains (NOT whole wheat), which can lower LDL cholesterol, also known as &ldquo;bad&rdquo; cholesterol, and decrease the risk of diabetes by almost a third.</div><div>&nbsp;</div><div>5. Beware processed foods</div><div>&nbsp;</div><div>When supermarket shopping beware of the interior aisles ― this is where you will find the majority of processed food. Almost everything in a plastic wrapper is highly processed and loaded with fat, salt, sugar ― or all three.</div><div>&nbsp;</div><div>If you do spend time shopping here be sure to also spend some time reading the labels and look for healthier substitutes, for example plain canned beans in water ― without added salt and sugar ― are a good choice, as are some nuts and dried fruit.</div><div>&nbsp;</div><div>As well as reading labels also be aware of the serving size per package, for example, canned soups are sometimes advertised as low sodium ― but if the serving size is half a can and you eat a full can of soup, you&rsquo;ll be getting double the dose of sodium.</div><div>&nbsp;</div><div>6. Stock up on more fruit and veg in the freezer aisles &nbsp; &nbsp;</div><div>&nbsp;</div><div>Frozen veggies without added sauces and fruits without added sugar can be a good purchase to have in the freezer ready as a substitute for fresh.</div><div>&nbsp;</div><div>But try to avoid being tempted by other frozen goods such as pizzas, dinners and snacks, which can be full of with sodium and low in nutrients.</div><div>&nbsp;</div><div>&nbsp;</div> Sat, 21 Jan 2017 12:22:00 +0000 AFP 2475698 at sites/default/files/photo/2016/03/06/501184/healthy_life.jpg Good news budget travellers: More low-cost flights over the Atlantic <img src="" alt="" title="" class="imagecache imagecache-media_thumbnail" width="152" height="114" /><div>Low-cost air carriers are spreading their wings across the Atlantic, much to the chagrin of the major airlines now forced to serve new destinations and cut fares.</div><div>&nbsp;</div><div>Transatlantic flights operated by Norwegian Air, Iceland&rsquo;s Wow air, Canada&rsquo;s WestJet and Morocco&rsquo;s Royal Air Maroc have multiplied in recent years as jet fuel has grown cheaper.</div><div>&nbsp;</div><div>Frequently offering fares less than half that of major airlines, low-cost carriers have quickly attracted travellers.</div><div>&nbsp;</div><div>Traditional players have seen their collective market share decline, dropping from 75% in the summer of 2014 to 72% last summer, according to the air travel data company OAG.</div><div>&nbsp;</div><div>While low-cost carriers remain small players, larger airlines &ldquo;are looking over their shoulders,&rdquo; said George Hobica of</div><div>&nbsp;</div><div>&ldquo;They could be a growing threat as they add more seats,&rdquo; he said. &ldquo;Currently, if you look at the percentage of seats they have compared to major airlines, it&rsquo;s very small.&rdquo;</div><div>&nbsp;</div><div>Booked in advance, a round-trip flight between London and New York currently runs an average of US$398 (RM1,772) on the low-cost carriers, according to Hobica, compared to more than US$600 (RM2,672) with the major airlines. WestJet even has flights linking Canada and London at US$149 (RM664).</div><div>&nbsp;</div><div>Even with other costs added in &ndash; such as charges for meals, luggage and headphones &ndash; passengers can get a good deal, according to Hobica.</div><div>&nbsp;</div><div>Aware of the threat, the larger companies have not wasted time, offering cheaper seats, more direct flights and new connections. British Airways recently began serving a route between London and San Jose, California.</div><div>&nbsp;</div><div>Delta Air Lines, United and American &ndash; the three largest US flight companies &ndash; recently said they saw a drop in transatlantic traffic due to Britain&rsquo;s vote to quit the eurozone, terrorist attacks in Europe and overcapacity. Revenues could fall as a result.</div><div>&nbsp;</div><div>Transatlantic flights have long been the preserve of major airlines, protected by the Open Skies agreements between the United States and Europe.</div><div>&nbsp;</div><div>The agreements allowed these companies to form three partnerships &ndash; SkyTeam, Atlantic and OneWorld &ndash; and charge whatever rates they wanted.</div><div>&nbsp;</div><div>The first attempts at low-cost travel in this area were failures. Laker Airways, a 1970s forerunner, lasted less than 10 years after starting flights across the Atlantic.</div><div>&nbsp;</div><div>The game changed with the emergence of a new, more fuel-efficient generation of aircraft, such as Boeing&rsquo;s 787 Dreamliner and 737 MAX and Airbus&rsquo;s Neo and A350.</div><div>&nbsp;</div><div>&ldquo;It is not sustainable to operate a low-cost model using old aircraft,&rdquo; Anders Lindstrom, communications director for Norwegian Air, said by email. The company, which posted third quarter earnings last year of US$122mil (RM543.29mil), made its first transatlantic flight in 2013.</div><div>&nbsp;</div><div>The collapse of oil prices two years ago persuaded other companies to get in the game, given that fuel is air carriers&rsquo; greatest expense.</div><div>&nbsp;</div><div>WestJet spokesman Robert Palmer said by email, &ldquo;Clearly there is a strong demand for low-cost, long-haul service in this country.&rdquo;</div><div>&nbsp;</div><div>Having battled for supremacy with major airlines in the United States, JetBlue and Southwest Airlines are no longer hiding their ambitions.</div><div>&nbsp;</div><div>The market for transatlantic flights suffers from the same lack of competition that transcontinental flights once did, JetBlue spokeswoman Tamara Young said. The company has purchased Airbus A321 aircraft that could link the US&rsquo;s East Coast and Europe.</div><div>&nbsp;</div><div>&ldquo;We will consider opportunities in Europe against other opportunities we are looking at,&rdquo; she said.</div><div>&nbsp;</div><div>While their attractive prices have opened doors, low-cost carriers still have to establish their good names, said Hobica of</div><div>&nbsp;</div><div>&ldquo;Are they safe? Are they reliable?&rdquo; he said. &ldquo;All they have is low fares. They don&rsquo;t have a reputation.&rdquo;</div> Sat, 21 Jan 2017 10:54:00 +0000 AFP 2475695 at sites/default/files/photo/2016/01/22/43/screen_shot_2016-01-22_at_3.51.54_pm.png Don’t want to die of cancer? Exercise this weekend <img src="" alt="" title="" class="imagecache imagecache-media_thumbnail" width="152" height="114" /><div>People who exercise mainly on the weekends can reap big benefits for their health, including a significantly lower risk of dying from cancer and heart disease than people who don&rsquo;t exercise at all, researchers say.</div><div>&nbsp;</div><div>Currently, experts recommend that people do 150 minutes of moderate physical activity per week, or 75 minutes of vigorous exercise.</div><div>&nbsp;</div><div>But no consensus has been reached on just how often a person needs to exercise, and whether activities should be done daily or condensed into one or two days.</div><div>&nbsp;</div><div>The findings in the Journal Of The American Medical Association Internal Medicine showed there is a benefit for people who pack all of their exercise into one or two days of the week and are often referred to as &ldquo;weekend warriors&rdquo;.</div><div>&nbsp;</div><div>On average, these weekend warriors tended to be men and averaged 300 minutes of weekly exercise in one or two days, said the study.</div><div>&nbsp;</div><div>Comparing weekend warriors to inactive adults, researchers found that those who exercised just one or two days a week saw about a 30% lower risk of dying.</div><div>&nbsp;</div><div>The risk of cardiovascular death for weekend warriors was 40% lower and the risk of cancer death was 18% lower than among inactive adults.</div><div>&nbsp;</div><div>&ldquo;It is very encouraging news that being physically active on just one or two occasions per week is associated with a lower risk of death, even among people who do some activity but don&rsquo;t quite meet recommended exercise levels,&rdquo; said senior author Emmanuel Stamatakis, associate professor at the University of Sydney.</div><div>&nbsp;</div><div>&ldquo;However, for optimal health benefits from physical activity it is always advisable to meet and exceed the physical activity recommendations.&rdquo;</div><div>&nbsp;</div><div>The study stopped short of proving cause and effect. It was based on nearly 64,000 people who filled out health surveys in Britain, and relied on self-reported exercise intensity and duration.</div><div>&nbsp;</div><div>Researchers also cautioned that since 90% of the respondents were white, the benefits of weekend exercise might not be generalisable to the entire population.&nbsp;</div> Sat, 21 Jan 2017 10:48:00 +0000 AFP 2475693 at sites/default/files/photo/2014/11/27/43/download_1.jpg Free bus tours for dogs organized in London <img src="" alt="" title="" class="imagecache imagecache-media_thumbnail" width="152" height="114" /><div>Free bus tours for dogs and their owners to canine-friendly destinations in London were organized&nbsp;in the British capital this week, the Daily Mail website reported.</div><div>&nbsp;</div><div>The trip was the first of its kind in London and extended over four days from January 16 to 19.</div><div>&nbsp;</div><div>Dogs and owners could disembark from the green-colored bus at dog-friendly areas like Hyde Park, Kingston Palace, and Green Park for short walks with their pets. They were handed leaflets on pooch-friendly restaurants and pubs where they could drop in for a rest after the walk.</div><div>&nbsp;</div><div>The tours started and ended at Millbank in central London and ran three times a day at 10 am, 12 pm and 2 pm over four days. &nbsp;</div><div>&nbsp;</div><div>&quot;The venture is backed by UK insurance company More Than,&quot; Daily Mail said.&nbsp;</div><div>&nbsp;</div><div>&quot;London is a city famed for its fascinating history and rich culture, much of which man&#39;s best friend has been heavily involved in,&quot; said More Than spokesperson Steve Jay.</div><div>&nbsp;</div><div>&quot;The K9 Bus Tour aims to celebrate this often under-appreciated fact, while also providing owners with a fun and unique way to spend time entertaining their beloved pet,&quot; he added.</div><div>&nbsp;</div><div><img alt="" src="/sites/default/files/ei/img_1145.png" style="width: 536px; height: 354px;" /></div><div>&nbsp;</div><div><em>A London tour bus designed specifically for dogs and their owners hits London streets this week</em></div><div><img alt="" src="/sites/default/files/ei/img_1146.png" style="width: 536px; height: 322px;" /></div><div>&nbsp;</div><div><img alt="" src="/sites/default/files/ei/img_1147.png" style="width: 536px; height: 513px;" /></div><div>&nbsp;</div><div><em><img alt="" src="/sites/default/files/ei/img_1149.png" style="width: 536px; height: 353px;" />.</em></div><div>&nbsp;</div> Thu, 19 Jan 2017 12:03:00 +0000 Egypt Independent 2475651 at sites/default/files/photo/2017/01/19/16030/img_1148.png