Memorize Hadoop-PR000007 questions and answers questions before you go for test

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Exam Code: Hadoop-PR000007 Practice test 2023 by team
Hadoop-PR000007 Hortonworks Certified Apache Hadoop 2.0 Developer (Pig and Hive Developer)

Exam Details for Hadoop-PR000007 Hortonworks Certified Apache Hadoop 2.0 Developer (Pig and Hive Developer):

Number of Questions: The Hadoop-PR000007 test typically consists of 50-60 multiple-choice questions.

Time Limit: The test has a time limit of 2 hours (120 minutes).

Course Outline:
The Hadoop-PR000007 certification test focuses on assessing the knowledge and skills required to develop and work with Apache Hadoop 2.0, specifically focusing on Pig and Hive for data processing and analytics. The course outline covers the following key topics:

1. Introduction to Apache Hadoop:
- Overview of Hadoop ecosystem and its components
- Hadoop architecture and distributed file system (HDFS)
- MapReduce and YARN frameworks
- Hadoop cluster setup and configuration

2. Apache Pig:
- Introduction to Pig and Pig Latin scripting language
- Loading and storing data using Pig
- Transforming and manipulating data using Pig Latin operations
- User-defined functions (UDFs) in Pig
- Pig optimization techniques and performance tuning

3. Apache Hive:
- Introduction to Hive and HiveQL query language
- Creating and managing tables in Hive
- Data manipulation and querying with HiveQL
- Partitioning and bucketing in Hive
- Hive optimization techniques and performance tuning

4. Data Processing with Pig and Hive:
- Integrating Pig and Hive with Hadoop ecosystem components
- Using Pig and Hive for data transformations and analytics
- Joining and aggregating data in Pig and Hive
- Handling complex data types and nested structures
- Debugging and troubleshooting Pig and Hive scripts

Exam Objectives:
The Hadoop-PR000007 test aims to assess the following objectives:

1. Understanding of Apache Hadoop architecture and its key components.
2. Proficiency in using Pig for data loading, transformation, and analysis.
3. Knowledge of Hive and its capabilities for data querying and management.
4. Competence in integrating Pig and Hive with other Hadoop ecosystem components.
5. Familiarity with performance optimization and debugging techniques in Pig and Hive.

Exam Syllabus:
The Hadoop-PR000007 test covers the following syllabus:

1. Introduction to Apache Hadoop
- Overview of Hadoop ecosystem and its components
- Hadoop architecture and distributed file system (HDFS)
- MapReduce and YARN frameworks
- Hadoop cluster setup and configuration

2. Apache Pig
- Introduction to Pig and Pig Latin scripting language
- Loading and storing data using Pig
- Transforming and manipulating data using Pig Latin operations
- User-defined functions (UDFs) in Pig
- Pig optimization techniques and performance tuning

3. Apache Hive
- Introduction to Hive and HiveQL query language
- Creating and managing tables in Hive
- Data manipulation and querying with HiveQL
- Partitioning and bucketing in Hive
- Hive optimization techniques and performance tuning

4. Data Processing with Pig and Hive
- Integrating Pig and Hive with Hadoop ecosystem components
- Using Pig and Hive for data transformations and analytics
- Joining and aggregating data in Pig and Hive
- Handling complex data types and nested structures
- Debugging and troubleshooting Pig and Hive scripts

Hortonworks Certified Apache Hadoop 2.0 Developer (Pig and Hive Developer)
Hortonworks Hortonworks benefits
Killexams : Hortonworks Hortonworks benefits - BingNews Search results Killexams : Hortonworks Hortonworks benefits - BingNews Killexams : Ancillary Benefits: What They are, Benefits

Ancillary Benefits

Ancillary benefits are a secondary type of health insurance coverage that covers miscellaneous medical expenses that are incurred during a stay at the hospital. The definition of ancillary benefits means it can cover expenses such as ambulance transportation, blood, drugs, and medical supplies like bandages.

These benefits are usually layered on top of major medical coverage so they are purchased in conjunction.

Understanding Ancillary Benefits

Ancillary benefits are offered to cover those expenses which many neglects to factor into the cost of healthcare. They are usually quoted as a multiplier of daily benefits provided by the hospital. For example, an ancillary policy may cover 20-times this daily benefit.

Key Takeaways

  • Ancillary benefits are a secondary type of health insurance coverage. It takes care of miscellaneous medical bills that may add up in an emergency.
  • Ambulance rides, bandages, drugs, and other medical supplies are costly, and ancillary benefits will usually cover those expenses.
  • Ancillary benefits either a voluntary or employer-contributory benefit and the amount paid varies depending on the type of benefit.
  • There are many positive aspects to ancillary benefits, including, but not limited to, the use of pre-tax dollars to pay for them, and they pay for preventative care as well.

Health plans aren't enough to keep employees healthy because they still need oral and vision care. Covering costs for these insurances make sense for companies because research shows that dental and vision plans can be effective, and preventive, healthcare tools that might lower medical claims costs in the long run. 

Ancillary benefits can protect you from unexpected expenses related to hospital stays.

For example, early symptoms of high blood pressure, diabetes, and other diseases can be detected in an eye test before showing up in a physical. 

Health insurance also doesn't provide income protection in the event of a death; this is the domain of life insurance—another popular corporate benefit. Group life insurance has a high-perceived value as well. Group coverage is becoming an increasingly popular way for Americans to get covered. 30% of Americans who have life insurance are insured through group policies.

Voluntary vs. Employer-Contributory

Ancillary benefits are either voluntary or employer-contributory. On employer-contributory ancillary benefits, the employer usually pays 50 to 100% of the premiums. On voluntary plans, the employer may contribute 0 to 40% of the premiums.

Through payroll deduction, employees pay the premium balance left over after the employer contribution. When an employee uses their benefits, a claim is submitted, and benefits are paid directly to the network-contracted provider or to the member (if a network provider is not used). For life insurance claims, the beneficiary is paid directly (in the event of a death).

List of Benefits of Ancillary Benefits to Employers

  • Lower employer FICA contributions if the business takes advantage of Section 125, which allows employees to pre-tax dollars for these benefits
  • Ancillary benefits enhance the employer’s reputation among employees
  • Offering ancillary benefits makes a business more competitive in the employment marketplace
  • They can use pre-tax dollars to pay for ancillary benefits
  • When the risk is spread among a large group of people, premiums stay reasonable.
  • Ancillary products respond to workers’ needs to access services that are important to have a good quality of life
  • With ancillary dental and vision benefits, workers get preventative care, not just care when a problem develops
  • Employees can enjoy peace of mind and security that comes with ancillary benefits and group insurance.
Thu, 17 Aug 2023 12:00:00 -0500 en text/html
Killexams : Health Benefits Of Exercise (Other Than Weight Loss)
Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.

Editor’s Note: In “Hey, Health Coach,” Sarah Hays Coomer answers reader questions about the intersection of health and overall well-being. Have a question? Send her a message (and don’t forget to use a sleuthy pseudonym!).

Hey, Health Coach,

I’ve always struggled to make myself exercise. It’s been about weight loss in the past, but lately I’m trying to change my perspective. In a previous Hey, Health Coach column, you wrote that exercise doesn’t always have to include going to the gym. Can you tell me more about how and why that works? What are the benefits of exercise other than weight loss?

— Rethinking Exercise

Dear Rethinking Exercise,

Back in the 2000s, before standing desks were common at work, I used to watch my best friend pace around on the phone, tied to her desk by the coiled telephone wire—in perpetual motion. She wasn’t trying to get a workout, but she was expending energy, using her muscles, strengthening her core and activating her heart, lungs and brain in ways she wouldn’t have if she’d been sitting in a chair all day.

Since then, I’ve worked with plenty of clients who would rather claw their eyeballs out than go anywhere near a gym, so I’m glad you asked this question. It’s important to recognize that every time you activate or engage your body, you’re contributing to your health (assuming you’re not doing anything dangerous).

If you’re demotivated by the gym, forget it! A gym isn’t going to do any good if you don’t want to go, and there are so many other options that offer the same benefits—and more.

Explore Our Featured Fitness Partners

Benefits of Exercise

You mention your motivation to exercise used to be weight loss, but not anymore. I don’t know the specifics of your situation, but I’m going to guess you’re looking for increased energy or strength, reduced pain or relief from stress or discomfort.

Research shows exercise can help with all of those things, regardless of whether you lose weight . It builds strength and agility, helps you sleep better and reduces fatigue, blood pressure, cholesterol, constipation, aches and pains, heart disease, risk of type 2 diabetes, many cancers and, of course, health care costs . In fact, a 12-year study of over 400,000 people showed that just 15 minutes of walking a day can decrease your risk of heart disease by 33% and increase your life expectancy by three years .

Exercise can also Improve mental health—increasing physical activity in increments as small as 10 minutes a day can decrease depression and anxiety, according to research . It can boost your focus and confidence, too . A study from the University of British Columbia found exercise actually increases the size and function of the hippocampus, the part of the brain involved in memory and learning .

Those small numbers (10, 15 or even 20 minutes a day) show up repeatedly in the literature. Something as simple as a brief daily walk can produce significant benefits in the long run. Anything above and beyond that compounds the benefits.


NEAT—non-exercise activity thermogenesis—is the energy required for regular daily activities . In other words, it’s exactly what my friend was doing as she paced while on the phone at work.

Your body burns energy in several ways:

  • Your resting metabolic rate, the energy you burn at rest (while breathing, sleeping, circulating blood, etc.), accounts for about 60% to 75% of the calories you burn daily . This number is largely determined by your size, age and fitness level. For example, if you have more muscle mass, you burn more calories at rest.
  • The thermic effect of food (chewing and digesting) burns about 10% of the calories you use.
  • NEAT energy goes toward basic daily tasks, such as walking around, washing dishes, typing and so on. How much you burn varies enormously based on how much you move. NEAT (plus purposeful exercise) accounts for 15% to 30% of the energy you burn.

When you hear tips from health experts like “park far away from the entrances to stores” or “climb the stairs instead of taking the elevator at work,” they’re encouraging you to increase your NEAT expenditure. These changes can seem insignificant, but they have a profound impact on your mobility and quality of life over time.

Think about it this way: If you take the stairs at work every day from now until retirement (compared to if you don’t), what differences might you notice in your cardiovascular fitness, the strength of your legs or the structural health of your knees?

When we limit our understanding of “fitness” to traditional exercise, we miss out on countless opportunities to Improve our health while simply going about our daily lives.

Gym Alternatives

So, what are some ways to exercise other than the gym? The list is long. Below are a few ideas to get you started brainstorming.

  • Dancing (all you need is headphones and a playlist)
  • Virtual reality boxing (I have a client who does it with a headset in her living room and loves it!)
  • Martial arts (Tai chi is gentle while others like tae kwon do are more intense.)
  • Yoga (virtual or in-person sessions)
  • Wrestling with kids (or a partner)
  • Photography (wander around town taking pictures)
  • Biking (for recreation or transportation)
  • Walking meetings (Personal or professional, they’re a great way to grow relationships.)
  • Walking with an audiobook or podcast
  • Gardening (in your own garden, for a neighbor in need or in a community garden)
  • Kayaking (Many cities with rivers or lakes have rental companies, even in urban environments.)
  • Jumping rope
  • Indoor rock climbing
  • Cleaning out the basement, garage or closets
  • A couch to 5K plan (Find a local group or try an online training plan with a friend.)
  • Swimming
  • Hiking
  • Join a league (Softball, baseball, soccer, kickball and ultimate frisbee teams are often available for adults.)
  • A small, physical goal you’d like to do once a day, every day, as part of your routine (10 push-ups, plank for 30 seconds, a cartwheel, etc.)

Exercise can happen anywhere. The benefits reach far beyond body weight, but so many of us have spent our entire lives measuring success by the numbers on a scale. By decoupling fitness and weight loss in your mind, you can free yourself to measure success any number of ways.

1:1 Fitness Coaching & Training Plans

Future matches you with a fitness coach who provides unlimited personal training, accountability, and support for all your fitness goals.

As you consider your options for exercise this spring, ask yourself: What would be fun to try? What feels like the opposite of the gym? What benefits are you hoping for, and what kinds of movement are most likely to help you feel better, both in your body and mind? Once you’ve answered those questions, you’ll know where to start.

“Hey, Health Coach” is for informational purposes only and should not substitute for professional psychological or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your personal situation, health or medical condition.

By submitting your letter to, you agree to let Forbes Health use it in part or in whole, and we may edit the letter for length and clarity. All submissions remain anonymous.

Transform Your Fitness With Science-Based Training

Download the free Caliber app and discover how the average member achieves at least a 20% improvement to their body composition within 3 months.

Tue, 15 Aug 2023 19:25:00 -0500 en-US text/html
Killexams : 3 big private student loan benefits borrowers should know
Private student loans have higher borrowing limits than federal ones do. Getty Images

For many college students, a new school year is just weeks, if not days, away. With so much to prepare and a lot to look forward to, it's understandable if many have overlooked one key element: their financing for the upcoming semester. Millions of students won't be able to afford their college education without the support of federal and private student loans. Because of this, students should be exploring all of their options to help make ends meet. This can include scholarships, grants, federal loans and private ones.

Private student loans, in particular, come with unique advantages that most other financing options don't have. To take advantage, however, borrowers should familiarize themselves with these types of loans and understand when they may be appropriate for their situation.

Start by exploring private student loan rates and terms here now to learn more.

3 big private student loan benefits borrowers should know

Private student loans operate differently than federal loans —  but that doesn't mean they can't still be beneficial. In fact, there are some major benefits of using this type of financing. Here are three perks borrowers should know:

Higher borrowing limits

The cost of a college education is high and there aren't any signs that it will be less expensive in the future. In this environment, federal student loans may not be enough to fully fund your education. But private student loans have higher borrowing limits, allowing students to cover the gap between what a federal loan provides and what is needed to fully pay for your education. 

By using a private student loan borrowers can apply for — and receive — an amount that will completely cover the cost of attending school (not accounting for any federal financial aid). And this will be provided for each school year up until graduation. While borrowers should always be smart and judicious about how much they actually borrow, private student loans are a great way to fully cover your college education expenses.

Explore your private student loan options here now to learn more.

Quicker approval process

If you still haven't secured all — or any — of your financing for the 2023-2024 school year don't fret (yet). Many private student loan lenders will approve your application within 48 to 72 hours. If you submit all of the required documentation and answer all of the appropriate questions via an online private student loan application you may even be approved in less time. 

While those who apply for federal aid won't have to wait weeks, they generally will be subject to a longer wait time than those who went the private student loan route. For students who have waited until the last minute to organize their financing, a few days could be a major difference.

Better terms for those with good credit

Federal student loans are available for students with both good, bad and non-existent credit scores. No matter your credit history, most applicants will be able to secure federal student loan financing without much issue. Because of this, those with clean credit histories and high credit scores won't see much of a difference in the interest rate they ultimately pay.

But that's not the case with private student loans. Just like other private loans, the best rates and terms will be reserved for those applicants with the best credit background. So if you have a high score (or your cosigner does), you'll generally be rewarded with lower rates than you may have gotten with a generic federal student loan. 

Check private student loan rates here now to see what you qualify for!

The bottom line

Students who need financial assistance for their college education should typically first exhaust all of their federal options. But that doesn't mean they shouldn't explore their private student loan alternatives, too. Private student loans have some major benefits that could help students this year, including higher borrowing limits and a generally quicker approval process. And those with good credit will often be able to secure lower rates than they could have got with the "one size fits all" rate provided by federal loans. 

Wed, 02 Aug 2023 04:36:00 -0500 en-US text/html
Killexams : 5 benefits of small business credit cards

The Capital One Spark Cash for Business is no longer available to new applicants; however, Capital One has launched 3 new business cards for small business owners. Click here to learn more.

Terms apply to American Express benefits and offers. Visit to learn more.

Small business owners manage a lot of responsibility, and when first starting out, you're just as likely manage the trash pick up as the payroll. Of course, finances are a huge consideration and small business credit cards can be a major asset, when used responsibly. Opening a small business credit card is a great way to streamline day-to-day business expenses while enjoying added perks, such as rewards and purchase protection.

Below, Select reviews the benefits of small business credit cards that can add up to increased savings and easier expense management.

1. Finance purchases and simplify cash flow

2. Streamline employee expenses

3. Earn rewards

Many business cards offer rewards programs that can earn you cash back, points or miles. All the purchases made on your business card account earn rewards — which includes any purchases employees make. Rewards can be redeemed in a variety of ways, such as statement credits, gift cards, merchandise and travel.

The Business Platinum Card® from American Express offers rewards geared toward business that spend a lot on travel: Earn 5X Membership Rewards® points on flights and prepaid hotels on, plus a 35% Airline Bonus: use Membership Rewards® Pay with Points for all or part of a flight with your selected qualifying airline, and you can get 35% of the points back, up to 500,000 bonus points per calendar year when you book on Terms apply.

There are also cards with simpler rewards programs. The Capital One Spark Classic for Business offers 1% cash back on every purchase.

4. Receive travel and purchase protections

5. Access account management tools

Most business cards offer quarterly and year-end summaries, plus the ability to download purchase records to accounting programs like Excel and Quickbooks. This allows you to easily track spending and simplify financials come tax season.

Amex business cards allow you to review a year-end summary and send transactions to Quickbooks on a daily basis, after enrollment. Capital One business cards provide an easy view of recurring transactions, a year-end summary and the ability to download purchase records into Quicken, QuickBooks and Excel. Chase business cards offer quarterly reports and integration with bookkeeping software to simplify accounting.

For rates and fees of the Blue Business® Plus Credit Card from American Express, click here.

Information about the Capital One Spark Cash for Business and Capital One Spark Classic for Business has been collected independently by Select and has not been reviewed or provided by the issuer of the cards prior to publication.

Editorial Note: Opinions, analyses, reviews or recommendations expressed in this article are those of the Select editorial staff’s alone, and have not been reviewed, approved or otherwise endorsed by any third party.

Thu, 03 Aug 2023 08:59:00 -0500 en text/html
Killexams : Ceramides for skin: Benefits, side effects, and more

Ceramides are lipid molecules that support skin health. The skin benefits of ceramides include moisturizing skin, as well as protecting the skin from environmental damage and bacteria.

Ceramides play an important role in the structure and barrier function of the skin, such as preventing moisture loss and protecting against environmental damage. Although the body produces ceramides, levels in the skin decline with age.

When ceramide levels decline, it can lead to drier, more sensitive skin or other issues. However, people can take supplements or use skin care products that contain ceramides to replenish their levels. Some research suggests that these may help Improve skin health.

Keep reading to learn more about ceramides, their benefits, and potential drawbacks for the skin.

Ceramides — a type of lipid made of

sphingosine and a fatty acid — constitute about 50% of the intercellular stratum corneum lipids. These are the lipids between the cells of the top layer of the epidermis.

Ceramides play a role in brain and nervous system development but are also important in maintaining healthy skin. They create a barrier that helps prevent moisture loss — keeping skin hydrated, plump, and supple. The barrier also protects the skin from harmful irritants, bacteria, and other environmental toxins.

Learn more about the skin and its structure here.

Ceramides have multiple benefits for skin health.

Maintains skin barrier

The natural aging process and the overuse of harsh soaps or exfoliants can lead to ceramide loss in the skin.

When ceramide levels decline, the stratum corneum or protective outer barrier of the skin becomes compromised, and tiny cracks can form. This breakdown in the skin barrier can make it easier for infection and skin inflammation to occur.

Replenishing lost ceramides keeps the skin barrier healthy and functioning as it should.

Boosts hydration

Ceramides can lock in moisture and boost hydration. When skin is dehydrated, it can become rough, and cracks can develop.

When the skin’s barrier becomes compromised, it can lead to transepidermal epidermal water loss (TEWL). This water loss refers to the amount of water that passes through the epidermis, a layer in the skin, and evaporates on the skin’s surface. As a result of TEWL, the skin may then become dry and inflamed with an increased risk of developing inflammatory conditions such as psoriasis, acne, and eczema.

Research shows that ceramide cream can significantly decrease TEWL, which, in turn, boosts skin hydration and improves barrier function.

Some studies also suggest that using ceramide moisturizers in conjunction with acne treatment can help combat the dry skin and irritation these treatments cause.

Increasing hydration also helps soften and smoothen the skin, which improves its overall look and feel.

Rejuvenates aging skin

As people age, their skin changes as it loses structural proteins, such as collagen, elastin, and keratin. This, and the other processes involved in the degradation of the skin barrier, leads to thinner skin and visible signs of aging such as wrinkles, lines, and sagging.

Ceramides have water-retaining properties that prevent moisture loss from the skin. Hydrated skin can help minimize the appearance of fine lines and wrinkles, which are often more visible when the skin is dry.

Ceramide creams can also stimulate the production of keratinocytes, which make keratin. The increase of keratin helps rejuvenate the skin barrier and reduce signs of aging.

Protects against UV damage

Exposure to sunlight and UV rays is responsible for 90% of the visible skin changes such as wrinkles, fine lines, and pigmentary changes. Dermatologists refer to this as photoaging, and it is the direct result of cumulative sun damage over a lifetime.

A 2021 study found that using ceramide-containing moisturizers and sunscreens can protect the skin against UV damage to the skin barrier. In addition, the products seemed to Improve skin hydration, help maintain normal cell turnover, and combat redness and hyperpigmentation.

Topical ceramides typically work well for most skin types, are safe for most people, and are not likely to cause side effects.

However, individuals should be aware that certain cosmetic products often contain multiple ingredients besides ceramides.

Therefore, as with any new addition to a skin care routine, performing a patch test before using it on a large area is good practice. This involves applying a small amount of product on an area of skin and waiting 24 hours for any reaction.

People should be aware that ceramide dietary supplements may contain allergens, such as gluten, soy nuts, or fish.

Natural ceramides are found in the skin, whereas

skin care products can contain synthetic ceramides.

Plant-derived ceramides can support skin ceramides and are chemically similar. Foods that may contain ceramides include:

Various products contain ceramides, including:

  • moisturizers
  • cleansers
  • serums
  • toners

Ceramides 2 and 3 often appear in the ingredients labels of products designed for the face and neck.

Ceramides may appear as ceramide AP, ceramide EOP, ceramide NG, ceramide NP, ceramide NS, and phytosphingosine, in the ingredients list of over the counter products. The label may also list sphingosine, an organic chemical compound involved in making ceramides.

Ceramides are lipids that play a central role in skin structure. They Improve the barrier function, which helps prevent moisture loss and keeps the skin hydrated and supple.

The skin barrier also protects the body from harmful pathogens, irritants, and environmental toxins. Therefore, infections and other skin conditions can develop if it is compromised.

As people age, they naturally lose ceramides. However, a person can boost ceramide levels through topical ceramide creams or dietary supplements. These products may help Improve skin health, boost barrier function and hydration, protect against harmful UV rays, and rejuvenate aging skin.

Typically, ceramides are safe. They are not likely to cause serious side effects. Although before using, people should perform a patch test on a small area of skin to check if they are sensitive to any ingredient in the product.

Mon, 21 Aug 2023 12:00:00 -0500 en text/html
Killexams : Health Benefits of Celery

It's an aromatic vegetable that belongs to the Apiaceae family, which also includes carrots, parsnip, fennel, parsley, and cumin. Celery was first grown in the Mediterranean and the Middle East, and it's been used as both food and medicine for centuries.

Celery stalks add crunch to raw salads and dips and mild flavor to soups and smoothies. It's also packed with antioxidants that help fight cellular damage.

Celery is high in fiber and nutrients and low in calories. It's full of potassium , vitamins, and antioxidants. Celery is 95% water. It's a great snack if you're trying to lose weight or for regular bowel movements. But it has other health benefits, too.

Cancer prevention

The antioxidants in celery include well-known varieties such as flavonoids and vitamin C, as well as lunularin and bergapten. They help cancel out natural chemicals in your body called free radicals that can harm cells and lead to cancer and other diseases. 

Blood pressure management

Celery is rich in a plant compound called phthalide. This phytochemical relaxes your artery walls to help blood flow and to lower your blood pressure. 

Alzheimer's disease prevention and treatment

Research in mice suggests that a compound called DL-3-n-butylphthalide made from seeds in the flowers of the celery plant improves learning, thinking, and memory. This seed extract may possibly treat and prevent Alzheimer's, but more studies are needed to confirm these benefits in the human population.

Like most vegetables, celery is almost all water. Its biggest nutrients are carbohydrates, followed by protein, and trace amounts of fat. 

Celery is a good source of:

Nutrients per serving

A cup of chopped celery has:

Things to look out for

If you eat too much celery, it can cause bloating or gas. That may be because celery has high levels of the compound mannitol, which can cause dehydration, disrupt the balance of sodium levels in your body, and create other problems.

You can buy celery all year at most places.

Look for tightly packed, bright pale green stalks that are crisp and snap easily. Darker-colored celery will have stronger flavor. 

Store your celery in your refrigerator's crisper drawer in loose plastic, such as an unsealed plastic bag. When stored properly, it can keep for about 2 weeks. You can even freeze it for months.

Just wash and trim it well, chop it into your desired lengths, and flash freeze in a single layer on a sheet pan overnight. Then transfer the frozen celery into an airtight container. It should last up to about 18 months. Or you can quickly dip the celery in boiling water for a couple of minutes and then into an ice bath before you freeze it. Blanching vegetables this way helps lock in their color and flavor. Frozen celery will lose some of its crunchy texture, so it's best for stews, soups, and other cooked dishes.

Celery is a key part of mirepoix, a mix of carrots, onions, and celery used as the base of many soups and sauces. Celery goes well with dill, apples, mushrooms, potatoes, and lentils. 

Try these options for including celery in your diet:

  • Dip celery sticks into hummus.
  • Add chopped celery to tuna salad or chicken salad.
  • Stir-fry celery slices with red chiles for extra spice.
  • Simmer diced celery with carrots and onion in homemade chicken noodle soup.
  • Blend in a green smoothie with spinach, banana, and apple.
  • Stuff celery stalks with pimento cheese, or peanut butter and raisins.
  • Add chopped celery, crushed tomatoes, baby carrots, ginger, and garlic to a pot roast in the slow cooker.

Also called celeriac or knob celery, celery root is the knobby, ball-like end of the plant. It's a root vegetable like turnips, parsnips, and water chestnuts.

Celery root has a mild taste that pairs well with many foods, and it’s often used as a substitute for potatoes. Simply swap in celeriac for potato (mashed celeriac instead of mashed potatoes) and season with things like salt, pepper, and cheese. You also can eat it sautéed, boiled, or pureed. 

Celery root has many health benefits, and unlike soy or wheat, celery root isn’t known to cause food allergies. 

Keep these in mind if you'd like to add celery root to your diet:

Pros. Celery root is a versatile vegetable that works well in many recipes. You can season it with garlic, lemon, capers, parsley, and other choices. You can make it part of a healthy diet. It’s also easy to find in the grocery store, inexpensive, and contains several vital nutrients.

Cons. Celery root is high in fiber, which can sometimes be tough on your stomach and cause gas. If you’re not used to eating high-fiber foods, start with a small amount of celeriac before you serve it as a side dish or substitute it for potatoes. Celery root can also have too many carbohydrates for people with blood sugar issues.

Celery root is a good source of fiber, plus it contains many other essential vitamins and minerals you need to maintain a a healthy diet.

One cup of celery root has:

Vitamin C. You need this antioxidant for a healthy immune system. Vitamin C can also help your body absorb iron from food or supplements.

Celery root includes about 12.5 milligrams of vitamin C per serving, which is a solid amount of the 75 milligrams (for women) or 90 milligrams (for men) that you should get from your diet every day.

Vitamin K. Vitamin K helps form blood clots, and builds healthy bones. If you take blood thinners, though, talk to your doctor about eating celery root before you add it to your diet. 

Magnesium. This mineral helps support your muscles and nerves, and helps deliver you energy, but many Americans don't get enough in their diets. Low levels of magnesium can lead to high blood pressure, heart disease, type 2 diabetes, and osteoporosis. 

Celeriac includes 31.2 milligrams of magnesium per serving, which can help you reach the recommended dietary allowance (RDA) for your age.

Juicing is a popular way to get your vitamins and minerals by squeezing or pressing fresh fruits and vegetables. Not surprising, celery juice is made from fresh celery stalks. 

How to make celery juice

The easiest way is with a juicer. Cut the tops and base off several stalks of celery, wash the ribs very carefully (even if they're organic), and then put them into your juicer. You also can add a fresh peeled lime or a few apples to pump up the flavor. Serve it right away or drink it within 24 hours. 

You can make it in a blender if you don't have a juicer. Just chop the celery finely and blend well. Add some water if needed. Then strain it through cheesecloth and enjoy within 24 hours.

This seasoning is a mix of ground celery seeds and salt. It has a mild, salty flavor, and you can use it to season all kinds of savory foods and drinks. It tastes a lot like regular salt but has an earthy finish that can become bitter. 

You can use celery salt in place of regular salt in many savory dishes, especially those with onions or carrots. You also can add celery salt to dishes like egg salad and tuna salad, or sprinkle it atop a fresh lobster roll for a punch of flavor. It also makes a great option to rim a bloody mary glass.

Many people think celery is hard to grow because it has specific watering and soil quality requirements. But with proper care, you can grow it at home. Here's how.

Celery needs well-drained, organic sandy soil with lots of organic matter, such as compost or leaves. Test your soil to check what fertilizer it needs before you plant. Celery works best as a transplant, so look for plants with well-established roots. Depending on where you live, you can start planting in April or May. Space the plants about 12 inches apart to help force them to grow tall. 

Celery plants need plenty of water, about 1 to 2 inches every week while they're growing. Soak the soil thoroughly when you water because the root systems of the plants are small and shallow. Watering regularly will produce a crispier crop. Drip irrigation systems are ideal for celery plants.

Thu, 10 Aug 2023 12:01:00 -0500 en text/html
Killexams : The Next Frontier for Corporate Benefits: Menopause

In her late 40s, Celia Chen began experiencing unexplained symptoms like anxiety, a spike in blood sugar, acne and chronic pain in her shoulder — all of which she attributed to her high-pressure job as a marketing executive at a start-up, which involved red eye flights and long hours.

After switching to a new gynecologist, at 48, she learned that these changes were related to her transition to menopause, known as perimenopause. And that the stress of the job was only making them worse. Ms. Chen says her doctor told her, “‘your body is screaming for you to stop.’”

“I hit a wall,” Ms. Chen said.

Eventually, Ms. Chen changed her lifestyle and, after a few months, switched to working as a consultant, which allowed her to control her hours and stress levels.

Symptoms associated with the transition to menopause, which can last a decade, are often a drag on women’s careers and arise at a time when they may be stepping into larger executive roles. A study by the Mayo Clinic published this year found that 15 percent of women either missed work or cut back on hours because of menopause symptoms, and that loss of productivity costs women an estimated $1.8 billion each year. Researchers in the U.K. also found that those who reported at least one disruptive menopausal symptom at age 50 were 43 percent more likely to have left their jobs by age 55.

And so, in the same way that many companies looking to attract and retain talent have expanded their benefits packages to include fertility treatments, paid parental leave programs and child care, some are now wrapping in menopause-specific care.

These benefits can include virtual access to the small pool of roughly 1,000 certified certified in the country, who can be difficult to find locally, and coverage for often expensive hormone treatments that may not be included in some insurance plans.

For the health care company Sanofi, adding menopause perks were “a no-brainer,” said Nathalie Grenache, its senior vice president of people and culture.

“If you feel truly supported throughout your life cycle, whether it is maternity or menopause, you’ll be more engaged,” she said. “I’m sure the new generation is more demanding on that.”

Providers of corporate support services for menopause say uptake has been fast. Peppy, a gender-inclusive telehealth company that was founded in 2018 in Britain, offers menopause support in workplaces and began offering services in the U.S. in January. EBay, Nvidia, Wiley and Capgemini are all clients.In October, the health care benefits provider Maven launched a menopause product, which provides employees with app-based telehealth access to certified and therapists as well as chat rooms to discuss their experiences and share resources. Within nine months, more than 150 companies had signed up, said Kate Ryder, its chief executive and founder. It has become “the fastest selling product,” she added, “in the history of all Maven products.”

More than 40 percent of female workers are at least 45, the age at which women typically transition to menopause (though some studies suggest that women of color might begin earlier). That shift — marking the end of a woman’s reproductive years — is characterized by an array of symptoms, from insomnia to hot flashes and brain fog. In large part, the symptoms can be debilitating because there are few effective treatment options and there is very little research into why and how menopause changes the body.

Despite the high cost and common experience of menopause, it has mostly been ignored in the workplace. A 2023 survey by Bank of America found that 58 percent of women felt uncomfortable talking about menopause at work because it seemed too personal and because they panic they might be judged by co-workers.

But as more women enter senior leadership positions, that is changing, said Max Landry, the co-chief executive of Peppy. “The women who are going to go through menopause over the next five to 10 years are not going to accept this in a way that my mother’s generation did,” he said.

Some legal experts say existing laws may require companies to make accommodations for menopause, which could go beyond menopause-specific care benefits to include schedule flexibility or spaces for cooling down. These laws include the new Pregnant Workers Fairness Act that went into effect in June, said Liz Morris, the deputy director at the Center for WorkLife Law, an advocacy and research organization at the University of California College of the Law. That law mandates employers to provide accommodations for workers experiencing pregnancy, postpartum recovery and “related medical conditions,” which, Ms. Morris argued, could include the end of fertility.

Regardless of whether that so far untested argument holds up in court, corporate benefits won’t be enough, said Jennifer Weiss-Wolf, the executive director of the New York University School of Law’s Birnbaum Women’s Leadership Center. She said that both further research that can help prevent symptoms in the first place and laws that explicitly ban discrimination are needed.

Corporate benefits, Ms. Weiss-Wolf said, are, at best, “just scratching at the surface.”

Sat, 19 Aug 2023 00:01:00 -0500 en text/html
Killexams : Massage Therapy Styles and Health Benefits

Massage therapy is a form of manual therapy that involves moving soft tissues in the body to reduce stress, ease muscle tension, and promote relaxation and overall well-being. It is a hands-on technique performed by trained massage therapists.

Massage has been practiced for thousands of years. Today, if you need a massage, you can choose from about 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes, even forearms, elbows, or feet are used.

According to the American Massage Therapy Association, approximately 21% of Americans had some form of massage in 2020. And they have a wide range of reasons for doing so. More and more people, especially baby boomers, recognize the health benefits of massage. They choose among many massage styles to get relief from symptoms or heal injuries, help with certain health conditions, and promote overall wellness.

Here is some information you can use to help you decide what types of massage will work best for you.

You may have noticed that different massage styles are popular at different times. And you may have wondered whether each was just part of a passing fad or the latest, greatest massage technique. An even more important question is how to tell whether the latest style will actually help you.

Styles used in massage therapy range from long, smooth strokes to short, percussive strokes. Some massage therapists use oils and lotions, others do not. Most massage therapists have clients unclothe for a massage, but some do not. A massage can last anywhere from 5 minutes to 2 hours.

Before you can decide which massage style is best for you, you need to ask yourself a question. Do you simply want a massage for relaxation and stress control? Or do you need symptom relief or help with a certain health condition? Before booking a massage, let the therapist know what you're looking for and ask which style the therapist uses. Many use more than one style. The therapist may customize your massage, depending on your age, condition, or any special needs or goals you have.

What follows is a list of some of the more popular massage therapy styles.

Swedish massage

The most common type of massage is Swedish massage therapy. It involves soft, long, kneading strokes, as well as light, rhythmic, tapping strokes, on topmost layers of muscles. This is also combined with the movement of joints. By relieving muscle tension, Swedish therapy can be both relaxing and energizing. And it may even help after an injury.

Four common strokes of Swedish massage are:

  • Effleurage: a smooth, gliding stroke used to relax soft tissue
  • Petrissage: the squeezing, rolling, or kneading that follows effleurage
  • Friction: deep, circular movements that cause layers of tissue to rub against each other, helping to increase blood flow and break down scar tissue
  • Tapotement: a short, alternating tap done with cupped hands, fingers, or the edge of the hand

Deep tissue massage

Deep tissue massage is best for giving attention to certain painful, stiff "trouble spots" in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin. Though less rhythmic than other types of massage, deep tissue massage may be therapeutic, relieving chronic patterns of tension and helping with muscle injuries, such as back sprains.

Sports massage

Developed to help with muscle systems used for a particular sport, sports massage uses a variety of approaches to help athletes in trainingbefore, during, or after sports events. You might use it to promote flexibility and help prevent injuries. It may also help relieve muscle strains and speed up healing after a sports injury.

Chair massage

Have you ever gone to a county fair, music festival, or conference and envied other people getting chair massages? Or have you ever passed by the chair massage section in an airport? Or maybe you're lucky enough to work at a company that offers 15- to 20-minute massages as a regular benefit. Chair massages are done while you're seated fully clothed in a portable, specially designed chair. They usually involve a massage of your neck, shoulders, back, arms, and hands.

Shiatsu massage

In Japanese, shiatsu means finger pressure. For shiatsu massage, the therapist uses varied, rhythmic pressure on certain precise points of the body. These points are called acupressure points, and they are believed to be important for the flow of the body's vital energy, called chi. Proponents say shiatsu massage can help relieve blockages at these acupressure points.

Thai massage

During a Thai massage, the therapist uses their body to move the client into a variety of positions. This type of massage includes compression of muscles, mobilization of joints, and acupressure.

Lymphatic drainage massage

A lymphatic drainage massage is a gentle massage of your tissues designed to help increase the circulation of lymph fluids in your body. Lymph is a protein-rich fluid that moves throughout your body in lymph vessels. It scoops up things like bacteria, viruses, and waste and carries them to your lymph nodes. Your lymph nodes then filter the fluid to get the impurities out of your body. The massage is usually done with light pressure with gentle, long strokes along the skin to increase the movement of lymph through your system.

Hot stone massage

For this kind of massage, the therapist places warmed stones on certain areas of the body, such as acupressure points. The stones may be used as massage tools or temporarily left in place. Used along with other massage techniques, hot stones can be quite soothing and relaxing as they transmit heat deep into the body.


Reflexology uses hand, thumb, and finger techniques to stimulate certain areas of the feet. These areas are believed to correspond to different parts of the body. The massage, then, is expected to promote health and well-being.

Pregnancy massage

During pregnancy, your body goes through major changes. Pregnancy massage can help with these changes by reducing stress, decreasing arm and leg swelling, and relieving muscle and joint pain. Massage may be particularly helpful during a time when medication and other medical options may be more limited. Using specially designed massage pillows, the massage therapist will help you get into a comfortable position for this type of massage.

Cranial sacral massage

This practice is mostly used to treat headaches, migraines, neck and back pain, stress-related disorders, temporomandibular joint (TMJ) dysfunction, and certain neurological conditions. During a cranial sacral massage session, a trained therapist uses light touch and subtle movements to assess and address any imbalances or restrictions in the craniosacral system. The craniosacral system includes the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord.

Trigger point massage

During a trigger point massage session, a trained therapist applies pressure directly to the identified trigger points to help release tension and get rid of pain. The pressure can vary in intensity, and the therapist may use their fingers, knuckles, elbows, or other tools to target the specific areas effectively. The trigger point massage aims to encourage the release of the contracted muscle fibers, Improve blood flow to the affected area, and promote relaxation of the muscles.

Myofascial release

Your fascia is a connected web of tissues that supports your muscles, bones, organs, and other structures within the body. During a myofascial release session, a trained therapist uses gentle pressure on specific areas of the body to release tightness within the fascial system. The therapist may use their hands, fingers, elbows, or specialized tools to apply pressure and stretch the fascia in a way that encourages it to return to a more relaxed state.

Many types of massage offer benefits beyond simple relaxation. Here are just a few of the health problems that may benefit from massage. However, ask your doctor before using massage for any health condition.

  • Sleep
  • Immune function
  • Constipation
  • Anxiety
  • Digestive disorders
  • Nerve pain
  • Postoperative care
  • Scar tissue
  • Soft tissue strains and injuries
  • Sports injuries
  • Temporomandibular joint (TMJ) disorders

Massage therapy and pain

  • Back pain. More than one study has shown the effectiveness of massage therapy for back pain
  • Headache. Another type of pain, headache , also responds to massage therapy. Some studies suggest that massage therapy can Improve sleep and reduce the number of migraines a person has.
  • Osteoarthritis. In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.
  • Fibromyalgia. Studies show that over a course of 5 weeks, massage therapy can Improve symptoms such as pain, anxiety, and depression.

Massage therapy and cancer

  • Cancer. Massage therapy is used as a complement to traditional, Western medicine and can promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression and Improve the function of your immune system. However, there are specific areas that a massage therapist should avoid in a cancer patient, as well as times when massage should be avoided altogether. Talk to your doctor before getting massage therapy if you have cancer.

Massage therapy and HIV/AIDS

  • HIV/AIDS. Research suggests that massage therapy may help Improve the quality of life and treat the anxiety and depression that people with HIV or AIDS go through.

Massage therapy and mental health 

  • Depression. A review of 17 clinical trials found that massage therapy may help reduce depression. But for generalized anxiety disorder, it was no more effective than providing a calming environment and deep breathing exercises.

There seems to be a low amount of risk associated with massage therapy. But there have been rare reports of serious side effects, such as a nerve injury, blood clot, or bone fracture. The reported cases of side effects are sometimes associated with more intensive types such as deep tissue massage, or they involve patients who might be at increased risk of injury, such as older people.

When looking for a massage therapist, treat it as looking for any other type of medical professional. First, define your goals. Determine what type of massage you're looking for so you can narrow down your search. Ask for recommendations from friends and family. If your inner circle doesn't have a trusted massage therapist they rely on, expand your search online. Check online directories that include reviews. Once you've set your sights on a few professionals, research their credentials. Make sure they are licensed and registered to work in your area. Then, find out what they charge and if that is in your budget. After you have Tested that this person seems like a good fit and works in an area that is within a reasonable distance from you, set up a consultation so you can meet them and discuss your concerns. After you have met them, trust your gut on whether this person seems like someone you can trust with your well-being.

Massage therapy is a type of treatment that involves moving the soft tissues in your body to achieve relaxation and overall well-being. There are many types of massage therapy that are done by licensed professionals ranging from hot stone massages to specialty treatments for when you're pregnant. Massage therapy is proven to Improve several health conditions. If you think massage therapy is right for you, look into finding the right therapist who specializes in the treatment that will be best for you.

  • What is the difference between massage therapy and therapeutic massage?

Massage therapy includes a wide range of massages aimed at relaxation and general well-being, while therapeutic massage refers to massage sessions that are specifically designed to address and Improve specific health conditions or issues.

  • What is the difference between bodywork and massage therapy?

    Massage therapy is a specific form of bodywork that focuses on manipulating soft tissues through various massage techniques. Bodywork is a more general term that includes a wider range of therapeutic practices, of which massage therapy is one of the many approaches.

  • What is the average cost of massage therapy?

The average cost of massage therapy varies depending on your location, the setting, and the type of therapy, but the national average cost is $60 per hour.

  • What is the difference between medical massage and massage therapy?

Massage therapy is a more general practice focused on relaxation and overall well-being. On the other hand, medical massage is a targeted, outcome-based approach designed to address specific health conditions and injuries under the guidance of health care professionals.

  • Is massage therapy covered by insurance?

Massage therapy can sometimes be covered by insurance, particularly if it is prescribed by a doctor.

Tue, 01 Aug 2023 12:00:00 -0500 en text/html
Killexams : Benefits of breastfeeding for both mom and baby

Breastfeeding holds many benefits for growing babies and also for mothers. 

One big question new mothers have to decide is whether breastfeeding is the best option for them and their newborn baby after birth. 

There are certain conditions that take the choice of breastfeeding out of a mother's control, like conditions that prevent them from producing enough milk to keep their baby properly fed.

There is so much for soon-to-be parents to learn before their baby is born. 


When it comes to matters like this one, it's important to do your research and make a choice for your growing family. Breastfeeding is recommended for at least the first six months of a baby's life, according to the American Academy of Pediatrics. 

When it comes to breastfeeding, both mothers and babies can experience benefits. Here are a few of them. 

There are many benefits of breastfeeding for both babies and mothers. (iStock)

  1. Nutritional value for babies
  2. Promotes healthy weight for baby
  3. Convenient method of feeding
  4. Increases bonding between mom and baby
  5. Low-cost method of feeding compared to formula
  6. Decreases risk of breast and ovarian cancer in women

1. Nutritional value for babies 

Breast milk gives most babies the best nutritional value. 

Breast milk is also easily absorbed by babies, ensuring that they get all the nutrients they need.


There are so many proteins, fats, vitamins and carbohydrates found in a mother's breast milk that provide optimal nutritional value to newborn babies. This helps to protect babies against many illnesses.

2. Promotes healthy weight for baby

Babies who are breastfed typically gain weight at a healthy rate, and it can also help with childhood obesity as they grow older.

Baby formula can be a very expensive grocery item for parents.  (Scott Olson/Getty Images)

Breast milk contains leptin, a hormone that helps regulate appetite and fat storage, according to Healthline. 

In addition, babies who are breastfed tend to be better at eating just to the point where they are satisfied, which helps cement heathy eating patterns later in life, according to the same source.

3. Convenient method of feeding

Overall, breastfeeding is a convenient way to feed your baby. 

While you do have to worry about pumping when you'll be separated from your baby, you don't have to stress about getting a formula-made bottle together every time your baby is hungry. 

You can breastfeed quickly whenever your baby is hungry, no matter where you are.

4. Increases bonding between mom and baby

Breastfeeding also improves the bond between a mother and her baby. 

It can help create a feeling of calm and is a way to promote skin-to-skin contact.

5. Low-cost method of feeding compared to formula

Buying baby formula is a huge expense for families with babies. 

The price of baby formula can run families between $400 and $800 every month, according to BabyCenter.

Breastfeeding is a quick, convenient way to feed a hungry baby.  (iStock)

Breastfeeding is essentially free, other than the products you might want to buy to assist with the process, such as a breast pump, nursing bras, nipple shields and breastfeeding pillows. 


Even if you buy a slew of supplies, it still won't add up to the cost of formula feeding.

6. Decreases risk of breast and ovarian cancer in woman

There have been many studies to support that breastfeeding reduces the chance of a woman getting certain cancers like breast and ovarian cancer.


Breast and ovarian cancer, as well as type 2 diabetes and high blood pressure, are less commonly seen among women who breastfeed, according to the Centers for Disease Control and Prevention.

Tue, 15 Aug 2023 22:37:00 -0500 Fox News en text/html
Killexams : The 7 Surprising Benefits of Avocados You May Not Know About

Medically reviewed by Melissa Rifkin, MS, RD, CDN

Avocados have surged in popularity in exact years, becoming a staple in modern diets. With the creamy texture, delicious taste, and versatility, the increase in avocado consumption isn't too surprising. But did you know that the deliciousness of avocados comes with a multitude of health benefits?

Avocados may look and taste like a vegetable, but they’re actually a fruit, specifically a single-seeded berry. And, nutritionally avocados are more like nuts, rich in healthy fat, fiber, and essential nutrients. The nutritional makeup of the avocado is what makes it so good for your health.

This article will shed light on seven lesser-known benefits of avocados as supported by scientific research and expert advice from a registered dietitian.

Learn More: Why Nuts Do Not Lead to Weight Gain

They're Chock Full of Heart-Healthy Fat

Many Americans struggle with carrying too much abdominal adiposity — otherwise known as fat around their stomach area. This type of fat isn’t the pinchable fat, but the hidden fat that wraps around the internal abdominal organs. Having too much visceral fat — usually indicated by a waist circumference greater than 40 inches in women and 35 inches in men — increases the risk of heart disease and type 2 diabetes.

Food choices influence health and body composition. If you have too much abdominal fat, you may think avoiding fat is the best way to go. But not all fat is bad, like the fat in avocados.

In the Habitual Diet and Avocado Trial (HAT Trial) published in 2022 in the Journal of the American Heart Association, researchers wanted to know how eating one fresh avocado a day for six months affected weight and heart health in a group of adults (1,008 participants).

In one of the most extensive trials of its kind, researchers discovered that eating avocados every day seems to lower total cholesterol and bad cholesterol levels, improving cardiovascular health and potentially lowering the risk of heart disease. And, despite consuming extra calories and fat, the researchers noted that there were no changes in waist circumference or body weight in the avocado-eating participants.

Though health and wellness depend more on the whole diet than one single food, the HAT Trial supports a growing body of evidence that suggests regular consumption of avocados is good for your heart, weight, and overall health. And, because they pack such a potent dose of nutrition, avocados Improve the quality of your diet.

Related: 7 Foods for Better Heart Health, According to a Dietitian

They May Reduce The Risk of Cancer

The nutrients and phytochemicals in avocados may offer protection against cancer. A 2023 prospective study published in Cancer Prevention Research looked at avocado consumption and cancer risk in men and women living in the United States.

The study used data from the 45,289 men who participated in the Health Professionals Follow-Up Study (HPFS) and the 67,039 women who participated in the Nurses’ Health Study (NHS). The study found an association between regular avocado consumption and a reduced risk of colon, lung, and bladder cancer in men, but found mixed results in women.

When part of a balanced eating plan, avocados may protect against cancer. But association doesn’t mean causation, and more research is needed to better understand how eating avocados may protect you from cancer.

They May Improve Blood Glucose Levels

Diet quality counts when it comes to health and disease. Eating a diet high in saturated fat, sodium, and highly processed carbs that’s also low in fruits, vegetables, and whole grains increases the risk of long-term health problems like type 2 diabetes and heart disease.

But making a few changes in food choices can Improve diet quality and benefit your overall health. Swapping out foods high in saturated with foods rich in monounsaturated fat — the main fat in avocados — may lower your risk of health problems like type 2 diabetes by improving blood glucose levels.

A 2022 randomized, controlled clinical trial published in The Journal of Nutrition explored the potential health benefits of eating avocados every day for 12 weeks in a group of overweight and obese adults at risk of type 2 diabetes (93 participants).

For the study, researchers counseled the participants to swap out the usual carbohydrate-rich foods in their normal diet with either avocados (avocado group) or a low-fat, low-fiber food item (control group).

At the end of the 12-week study, researchers noted that the people in the avocado group consumed more heart-healthy unsaturated fat, fiber, and vegetables than the control group. They also showed modest improvements in fasting insulin and blood glucose levels and a significant reduction in inflammation.

The fat and fiber in avocados slow digestion, which may help prevent spikes in blood sugar and insulin after a meal.

Though the evidence further demonstrates the health benefits of eating fresh avocados, this was a small study and more research is needed before claims can be made.

They're Good For Your Skin

Your skin serves as a protective barrier against harmful external elements like the damaging ultraviolet (UV) rays of the sun. But life takes a toll on your skin, changing its tone, texture, and strength, leading to visible lines, wrinkles, and creases.

Skin aging is a complex process influenced by many factors, including genetics, age, and sun exposure. What you eat may also affect the strength and health of your skin. There’s some evidence that consuming foods rich in monounsaturated fat improves the skin’s elasticity while eating vegetables rich in carotenoids decreases the appearance of wrinkles.

Avocados are rich in both monounsaturated fat and carotenoids. A clinical study published in 2022 in the Journal of Cosmetic Dermatology evaluated the effects of daily avocado consumption on skin elasticity and aging in a small group of healthy women (39 participants).

The participants were randomly assigned to eat one avocado a day or their usual diet for eight weeks. The researchers measured the elasticity and firmness of the skin on the forehead and under the eyes at the start and end of the study and found a significant improvement in elasticity and firmness in the forehead skin in the avocado group.

Though this was a small study and more research is needed, eating more avocados is a delicious way to Improve the look of your skin. Plus, you get all the other health benefits too.

Related: Foods That Are Good for Your Skin

They Support Weight Management

Maintaining a healthy weight is a complex process that involves multiple factors, including nutrition, exercise, sleep, and overall health. Though diet and exercise are only one piece of weight management, it's one of the most challenging.

No single food makes it easier to manage weight, but when part of a balanced diet, avocados may help. The fat and fiber in the creamy fruit may help with appetite control by keeping you feeling full for a longer period of time than low-fiber, low-fat foods.

A randomized clinical trial published in Nutrients in 2019 evaluated the satiating effects of the fat and fiber in avocados when consumed at breakfast in place of carbohydrates. Scientists found that eating a whole avocado as part of a breakfast meal suppressed hunger and improved meal satisfaction better than a breakfast meal with no avocado.

And it's not just the slow down in digestion from fat and fiber in the avocado that keeps you feeling full. The researchers reported that there was an increase in hunger-suppressing hormone levels in the participants after consuming a whole avocado.

More research is needed before claims can be made, but avocados make a healthy addition to a balanced eating plan, even one focused on weight loss.

They Promote Gut Health

The city of microorganisms that live in your gut may have a significant influence over your health and risk of disease. What you eat can change the balance of microorganisms, tipping the scale in a positive or negative direction.

Avocados are rich in fiber and monounsaturated fats and may have the ability to change the composition of your gut’s microbiota, according to a 2021 clinical trial published in The Journal of Nutrition. Researchers found that eating one avocado a day for 12 weeks improved the diversity and metabolic function of the gut microbiome better than a diet that excluded avocados.

Though more research is needed, the findings from this study support other research that suggests avocados positively influence gut health and the makeup and function of the microbiome.

They Promote Better Nutrition For the Whole Family

Most Americans don’t eat enough fruits, vegetables, and whole grains. Plus, they tend to eat too many foods high in fat, sodium, and added sugar. Unfortunately, the “American diet” is crave-worthy with salty and sugary foods and evidence shows that the diet quality of immigrants from other countries (particularly those of Hispanic and Latino descent) declines as they integrate into American culture. Luckily, avocados are a staple plant food in the Hispanic and Latino diet.

A 2021 clinical trial published in Nutrients evaluated the effects of avocado consumption on diet quality and nutritional health in a group of Hispanic-American families. The study included 72 families who received nutrition education and an allotment of 3 or 14 avocados a week.

Despite the extra weekly calories — 720 extra calories for 3 avocados and 3,360 extra calories for 14 avocados — there were no changes in body weight, body mass index (BMI), or waist circumference in the participants. And, nutritional status improved, especially for the families receiving 14 avocados a week, who consumed overall fewer calories and less saturated fat and sodium than the families receiving 3 avocados a week.

Though it’s not possible to generalize the findings of this study to all, it shows that including avocados with culturally appropriate nutrition education benefits the nutritional health of Hispanic families.  

How to Add Avocados Into Your Diet

Avocados have a creamy texture and neutral flavor, making it a versatile food that goes with almost anything. There are many fun and creative ways to incorporate avocados into your daily diet, such as:

  • Spreading on toast

  • Mixing into a berry smoothie

  • Adding to your minestrone soup or grilled salmon salad

  • Folding into your spinach omelet

  • Making into a dip for chips

  • Using in place of mayonnaise for your chicken salad

  • Grilling or broiling to serve as a side dish with your burgers

  • Using in place of shortening or butter in your brownie recipe

  • Stuffing half an avocado with rice and beans and seasoning with chili pepper

  • Making avocado ice cream

Fri, 11 Aug 2023 06:16:00 -0500 en-US text/html
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