If you’ve ever needed to upload an image or two, or deal with a scanned document, you know about all the headaches that come with conversion, and how finicky sites. This is the Best Simple App for Converting Images. If you’ve ever needed to upload an image or two, or deal with a scanned document, you know about all the headaches that come with conversion, and how finicky sites get with different file types. Turning scanned images into a PDF either requires some image editing know- how or a trip to an online conversion site where your data is uploaded to God- knows- where and converted for you. It’s not exactly easy, and definitely not secure. It’s the time of year where we all give thanks, and among many other things, we here at Lifehacker. It handles the converting for you, turning multiple image filetypes into PDFs, JPGs, and PNGs. It lives in your menu bar where, when clicked, it’ll open a drag and drop window. Your personal information and card details are 100% secure. Original Article. Body Weight and Mortality among Women. Manson, M.D., Walter C. Willett, M.D., Meir J. Stampfer, M.D., Graham A. Colditz, M.B., B.S., David.
A reliable source of health articles, optimal wellness products, medical news, and free natural newsletter from natural health expert Dr. Joseph Mercola. You can also access it straight from your keyboard by hitting . From there you can throw in multiple images of differing file types and select whether you’d like to convert them into JPG or PNG files, or merge the photos into a single PDF. It only handles a few file types for now, though you’ll be able to convert multiple images to a single GIF soon as Alchemy adds more supported filetypes in the future. It’s an open- source app, so you can also monitor its development on its Github page. Why Magnesium Matters To Athletes! Ask most athletes to name some key minerals for human performance nutrition and you'll probably find calcium, iron, zinc and even chromium popping up in their lists. But they are unlikely to mention magnesium. Despite magnesium's pivotal role in energy production, many coaches and athletes remain unaware of its critical importance in maintaining health and performance. Indeed, dietary intakes of magnesium in the West have declined to less than half of those recorded 1. Yet many scientists believe that the amount of magnesium required for optimum health has been underestimated in the past, and now new research suggests that even small shortfalls in magnesium intake can seriously impair athletic performance. Clearly, magnesium nutrition is an area that no serious athlete can afford to overlook! Some Basics Of Magnesium. Pure magnesium is a silvery- white metal, which burns with a dazzling brilliance - something you've probably seen demonstrated by your science teacher at school! It is the second most abundant mineral in cells after potassium, but the two ounces or so found in the typical human body is present not as metal but as magnesium ions (positively- charged magnesium atoms found either in solution or complexed with other tissues, such as bone). Roughly one quarter of this magnesium is found in muscle tissue and three- fifths in bone; but less than 1% of it is found in blood serum, although that is used as the commonest indicator of magnesium status. This blood serum magnesium can be further subdivided into free ionic, complex- bound and protein- bound portions, but it's the ionic portion that's considered most important in measuring magnesium status, because it is physiologically active. Magnesium is well supplied in unrefined whole grain cereals, such as wholemeal bread, and also in green leafy vegetables, nuts and seeds, peas, beans and lentils (see table below). Fruit, meat and fish supply poor levels, as do refined foods. Contrary to common belief, milk and dairy products are not particularly rich sources of magnesium. The magnesium content of plant foods tends to reflect soil magnesium concentrations and growing conditions, especially as magnesium is not routinely added to soils by farmers during intensive fertilization(1). Table 1: The Magnesium Content Of Common Foods. Pumpkin seeds (roasted)Almonds. Brazil nuts. Sesame seeds Peanuts (roasted, salted)Walnuts Rice (whole grain brown)Wholemeal bread Spinach. Cooked beans. Broccoli Banana Potato (baked)White bread. This course can help prepare students who wish to continue their scientific education after high school, as well as students who wish to prepare for the SAT exam.Yoghurt (plain, low fat)Milk. Rice (white)Cornflakes. Apple. Honey. 53. Source; USDA Nutrient Database. Magnesium is a fairly soluble mineral, which is why boiling vegetables can result in significant losses; in cereals and grains, it tends to be concentrated in the germ and bran, which explains why white refined grains contain relatively little magnesium by comparison with their unrefined counterparts. The Role Of Magnesium In The Body. Magnesium plays a number of roles in the body, being required for more than 3. ATP Metabolism. Even more important is magnesium's pivotal role in both anaerobic and aerobic energy production, particularly in the metabolism of adenosine triphosphate (ATP), the 'energy currency' of the body. The synthesis of ATP requires magnesium- dependent enzymes called 'ATPases'. These enzymes have to work extremely hard: the average human can store no more than about 3oz of ATP, yet during strenuous exercise the rate of turnover of ATP is phenomenal, with as much as 1. ATP per hour being broken down and reformed (from adenosine diphosphate and phosphate)! Magnesium Deficiencies. In normal adults, a magnesium deficiency results in altered cardiovascular function, including electrocardiographic abnormalities(2,3), impaired carbohydrate metabolism, with insulin resistance and decreased insulin secretion(2,4), and high blood pressure (5). Disease states that have been associated with magnesium imbalances and deficiencies include coronary heart disease, neuromuscular disorders, kidney diseases, asthma(6), migraines, premenstrual syndrome, pre- eclampsia and eclampsia (both potentially serious complications of pregnancy), menopausal bone problems (3) and even obesity! What Is Eclampsia? Term applied to toxic complications that can occur late in pregnancy. Toxemia of pregnancy occurs in 1. The four categories of hypertension during pregnancy are pre- eclampsia, eclampsia, chronic hypertension, and transient hypertension. Pre- eclampsia, which occurs late in pregnancy, is characterized by decreased cardiac output and increased blood vessel resistance. It may be prevented with calcium supplements and low- dose aspirin, and a cesarian section is often safer than natural childbirth. Only 5% of of women with pre- eclampsia progress to eclampsia, which is accompanied by convulsions and coma. To avoid renal and cardiovascular damage of the mother and to prevent fetal damage, the condition is treated by termination of pregnancy. The UK recommended intake for magnesium (the daily amount deemed adequate to prevent deficiencies in 9. UK population) is set at 3. The US has recently revised its figures upwards and now recommends an intake of 4. However, some investigators believe these should be set even higher at 4. Many People Go Short Of Magnesium. Dietary intakes of magnesium in the United States have been declining over the last 1. But since this figure is derived using a one- day diet recall method, it may actually be an overestimate of actual magnesium intakes(1. Meanwhile, the UK's Food Standards Agency estimates that the average daily intake of magnesium in Britain for both men and women is just 2. US recommended daily amount (RDA). The figures above suggest that many people fall short of optimum magnesium intakes, and this has been confirmed in a number of studies. For example, American researchers found that more than 6. US adults were failing to meet even the previous (lower) RDA for magnesium(1. Magnesium Deficiencies In Athletes. Even athletes, who might be expected to take greater care with their diets, are not immune from magnesium deficiency; for example, studies carried out in 1. RDA(1. 4), while female runners fared even worse, with reported intakes as low as 5. RDA(1. 5)Given magnesium's vital role in energy production, two key questions emerge: Can these all- too- common sub- optimum dietary magnesium intakes impair athletic performance? Could extra magnesium intake, over and above RDA levels, enhance performance? While there is plenty of evidence that oral magnesium therapy improves cardiac function and exercise tolerance in coronary heart disease patients(1. Month Magnesium Study. However, in a very tightly controlled three- month US study carried out last year, the effects of magnesium depletion on exercise performance in 1. In the first month, the women received a magnesium- deficient diet (1. RDA of 3. 10mgs per day. In the second month, the supplement was withdrawn to make the diet magnesium- deficient, but in the third month it was reintroduced to replenish magnesium levels. At the end of each month, the women were asked to cycle at increasing intensities until they reached 8. ECG and respiratory gas analysis. The researchers found that, for a given workload, peak oxygen uptake, total and cumulative net oxygen utilization and heart rate all increased significantly during the period of magnesium restriction, with the amount of the increase directly related to the extent of magnesium depletion. In plain English, a magnesium deficiency reduced metabolic efficiency, increasing the oxygen consumption and heart rate required to perform work - exactly what an athlete doesn't want! Conclusion. The researchers concluded: 'This report provides the first evidence that low dietary magnesium, in amounts consumed by some groups of physically active individuals, impairs function during exercise.' The mechanisms behind this effect are unclear, but it seems likely that a magnesium shortfall can cause a partial uncoupling of the respiratory chain, increasing the amount of oxygen required to maintain ATP production. There is also evidence that a magnesium shortfall boosts the energy cost, and hence oxygen use, of exercise because it reduces the efficiency during exercise of muscle relaxation, which accounts for an important fraction of total energy needs during an activity like cycling (1. While many studies on magnesium supplementation and exercise have been carried out, the results have been inconsistent and may indicate that there is nothing to be gained by supplementing an already magnesium- sufficient diet. Other Studies. One study of male athletes supplemented with 3. However, other studies carried out on physically active people with 'normal' serum magnesium and muscle magnesium concentrations have found no functional or performance improvements associated with supplementation (2. On the evidence available so far, the scientific consensus is that extra magnesium can enhance performance when (as is all too often the case) magnesium intakes fall below optimum levels. But in subjects already consuming magnesium at or above this optimum level, there is little hard evidence to suggest that taking more confers extra benefits. Given the growing body of evidence pointing to the need for optimum magnesium nutrition in athletes, what tests are available to coaches for determining magnesium status? Muscle magnesium (obtained through a needle biopsy) is one of the most accurate methods of assessment, but it is time- consuming, very invasive and can cause discomfort. Magnesium status can also be measured by means of a 'magnesium load' test, followed up with measurement of urinary excretion. However research suggests that urinary magnesium is too variable to accurately evaluate magnesium status (6). Testing For Magnesium Status.
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