Diet & Nutrition Tips

Shiv 17 Nov, 2016
Diet & Nutrition Tips ‘You are what you eat’! If you eat unhealthy junk foods, you can’t expect yourself to be in pink of health. Eating healthy and a balanced diet not only provide good nutrients to your body, it promotes healthy heart, glowing skin, strong bones, active brain - overall a healthy body and mind. Do you think eating healthy is difficult? Definitely not! Check out some of the most easy diet and nutrition tips below Drink plenty of water You get more benefits when you drink more water. Drinking more water reduces eating intake because it fills your stomach and raises your metabolism. Eat lots of fruits and vegetables Vitamins, minerals and fibre are abundant in fruits and vegetables. Include fresh fruits and vegetables in your diet. Store healthy foods in your kitchen Whenever you get hungry you don’t need to order a pizza if you have fresh fruits and veggies stored at home. You could as easily snack on a fruit or whip up a salad, when hungry! Healthy food promotes good health. Eat 4 to 5 mini-meals during the day Do not eat too much at a single time. Instead eat small portions of food or mini meals during the day. Check your weight once a week Regular weight check helps us to be more conscious about our weight which helps us control our food habits. Limit Alcohol and Caffeine Consumption Too much consumption of alcohol and caffeine is bad for your health. Limit your consumption of caffeine and alcohol. Choose beverage such as fruit juices and green tea.

Healthy recipes to lose weight

Shiv 17 Nov, 2016
Healthy recipes to lose weight Do you ever dream of eating until you full and still be able to lose weight? If yes, your wish is granted! Check out some yummy recipes provided below which will not only help you lose weight but also help you full for longer and curb cravings! Protein Oatmeal Ingredients: Oats, grated carrot, chopped nuts, cinnamon and vanilla yogurt. How to prepare: Mix oats, grated carrot and vanilla yogurt in a bowl. Fill the mixture into 2 small cups, cover it and refrigerate it for 1 or more hours so the oats soften and absorb the liquid. Top with chopped nuts, cinnamon. Enjoy cold or microwave for 30-60 seconds. Masala oats Ingredients: Oats, 3tbsp chopped onion,1 split green chili, 1 tsp ginger garlic paste, 1 small cup chopped carrot and beans, 1/2 tsp Garam Masala, cumin, red chilli powder and pepper powder 1/2 tsp each and salt to taste. How to prepare: Boil approximately 400 ml of water in a sauce pan add chopped onion, carrot, beans, coriander leaves, slit green chilli, crushed ginger and garlic and stir well and cook for 2 minutes, add all the dry powders and salt to it. Cook on low flame for 5 to 7 minutes and add oats and stir well. Cook for another 3 to 4 minutes, add little water if required. Serve hot. Sweet Potato Pancakes Ingredients: 1/2 cup cooked and mashed sweet potato, 2 eggs, 1/4 cup of flour, pinch of baking Powder, 1tsp honey, pinch of salt. How to prepare: Mix well mashed sweet potato, flour, eggs, baking soda and salt. Spread the batter on frying pan like normal pancakes and cook. Watch that they are cooked thoroughly, but not burned. Pour honey on top.

Magnesium–An Essential Mineral For Good Health

Super 25 Jan, 2018
Magnesium deficiency has always been ignored by doctors as a possible cause of at least some of the ailments that afflict most of humanity. Magnesium is an essential element present in all organisms as it is essential for the development of numerous enzymatic reactions. The human body contains about 25 grams, which are located mostly in the bones, muscles, brain and other organs such as the liver, kidneys and testes. Magnesium produces a mineral balance that helps the organs to perform their duties (catalyst). Such as the kidneys to feed the uric acid in osteoarthritis, decalcification of the thinner membranes in the joints and in amyotrophic sclerosis and decalcification to prevent heart attacks. It also purifies the blood, refreshes the brain and restores youthfulness. Its importance has been underestimated for a long time. It is, in fact, essential for the functioning of more than three hundred enzyme systems and is implicated in the biochemistry of most of the systems: nervous, cardiovascular, bone, digestive, muscular and so on. Magnesium chloride is not a medicine but a food with no contraindications and is compatible with any ongoing pharmacology care. An adult should consume at least 400-500 mg per day. Magnesium is contained primarily in the following foods: whole grains, soybeans, vegetables in general if grown organically, seafood and, to the delight of many, cocoa and chocolate. The sea salt (available at all health-food stores and organic food outlets) is very rich in magnesium. In this day and age, unfortunately, it is not uncommon that the body is deficient in this valuable nutrient. Some conditions (such as colitis, diarrhoea, prolonged muscular effort, the intake of alcohol and drugs, pregnancy, menopause, stress) may result in loss of magnesium or an increase in the organic need of it. And a majority of the foods available today are often obtained with an excessive use of mineral fertilizers and subsequently processed and refined (i.e. impoverished) to contain very little magnesium. Magnesium deficiency is manifested by a number of symptoms that vary widely, ranging from anxiety muscular hyperexcitability, headaches, dizziness and insomnia to asthma, heart rhythm disorders, excessive fatigue and menstrual cycle disorders. Magnesium can be used not only as a dietary supplement but also as an important therapeutic tool, especially against infectious diseases. Magnesium will certainly not offer an escape from all diseases, the pains and the natural decay of the body; but it can certainly improve the quality of life.

Healthy and simple recipes for breakfast

Shiv 17 Nov, 2016
Healthy and simple recipes for breakfast Here are few healthy recipes for breakfast which are easy to cook, and your kids will love them. Nutty banana toast: All you need is bread slices, almond butter, banana and few sliced almonds. How to prepare: Toast bread and spread almond butter and then press almond slices on top. Add sliced rounds of banana on top and serve. Raspberry cheesecake waffle: You need 1 whole wheat waffle, 1tbsp cream cheese, 1tsp raspberry jam and few fresh raspberries. How to prepare: Toast waffle until golden brown, spread cream cheese on it and spread raspberry jam, add fresh raspberries on top. Egg and spinach toast: Take whole wheat bread, 1 egg, small cup of spinach and 2 tomato slices. How to prepare: Cook egg in frying pan and toast bread. Top toasted bread with spinach, egg and tomato slices. Cereal breakfast: Get 1 cup of puffed brown rice, 1 cup milk, half cup of blueberries and few almonds. How to prepare: Pour milk over puffed brown rice and add blueberries, almonds to it to make a healthy and tasty treat. Quick Hash: Take an egg, half cup shredded potatoes, 2 tbsp. diced onion and 2 tbsp. diced bell pepper. How to prepare: Microwave potatoes for 1 minute, add egg and scramble on top then add onion and bell pepper, Microwave for another 1 minute.

Diet plans for weight gain

Shiv 17 Nov, 2016
Diet plans for weight gain When it comes to weight, swinging on the either side of scale is not good, whether it is obesity or being underweight. Really skinny people may try to gain weight using various market products which may cause unwanted side effects. The best and the right way is to try gaining weight using natural methods. If you are skinny and on a lookout for diet plans for weight gains, this post is just right for you. Check out some of the best ways to gain weight, in a healthy way. Track calories: Track your calorie intake. Depending on your weight, you may need up to 3000 kcal daily to gain weight. So make sure you are eating enough food to get adequate calories. Include full-cream milk, meat, fish, eggs, healthy desserts, fruits and vegetables in your diet. Increase number of meals from 3 to 6. At least have 3 big meals and 3 small meals in a day. Make sure that your breakfast, lunch and dinner are calorie rich. Your body muscles grow when you rest. Get at least 8 hours of sleep daily. Do exercises every alternate days to strengthen your muscles. Track your weight gain progress. When you notice prominent weight gain, continue with the same diet. If you don't notice any change in your weight increase your calorie intake by at least 500kcal.

Don’t Let Diabetes Define You!

Super 13 Feb, 2018
Severe restrictions in the diet for people suffering from type 2 diabetes is what makes their life miserable. But, everything need not look gloomy guys, because, there are a few tricks that let you provide nirvana to your sweet tooth. Contrary to popular belief, the basis of a balanced diet for diabetics is made up with some portions of carbohydrates and, fiber such as fruits and vegetables. In short, a plate of your favourite gol gappa is welcome! Today, diabetes is not considered as what it used to be some years back i.e. “A sort of allergy to sugar.” Carbohydrates are not only allowed but recommended, as they are constantly required by the body. Everything in moderation is the mantra to follow. Just a weight loss of 5-10% is enough for better control of the disease. Also, it reduces the risk of an overweight person becoming diabetic in the future. The problem of diabetes is growing. It is a chronic disease characterized by the presence of high levels of blood glucose (hyperglycemia) and is caused due to the altered amount or activity of insulin (the hormone produced by the pancreas that allows glucose to enter the cells and its subsequent use as an energy source). To cope with it, you need to change your eating habits. But it should be seen as a change, not as a deprivation. Often, totally eliminating certain foods can be more dangerous than controlling them in a proper way. This comes with a warning: it is always advised to consult with a diet specialist to choose your personalized diet. Tricks To Lower The Glycemic Index It is useful for a diabetic to learn to differentiate based on the Glycemic index of foods. This parameter indicates how fast the glucose in food is absorbed into the blood. When we eat a food rich in carbohydrates, glucose levels in the bloodstream increase gradually as the starch and sugars are digested and assimilated. The speed of these processes changes depending on the type of food and nutrients it contains, by the amount of fibre present and the composition of other foods already present in the stomach and intestines. The Glycemic index is used for foods especially high in carbohydrates, while those rich in fat or protein do not have an immediate effect on the levels of blood sugar. The Glycemic index is not only influenced by the composition of the food, but also by cooking methods. They tend to reduce it, for example, partial boiling method or the cooling of cooked foods such as boiled potatoes reduces their Glycemic Index. Even the presence of foods with soluble fibre, capable of absorbing high amounts of water, forming a sort of gel in the intestine, helps to lower the Glycemic index. Understanding and following these simple rules will ensure that a diabetic person can enjoy the food he likes without worrying about the doctor’s visit.

6 Simple Ways To Boost Your Digestion

Super 23 Jan, 2018
Many of us, unfortunately, have great familiarity with the symptoms of indigestion. Swelling, feelings of discomfort at the top of the stomach, frequent burping, diarrhoea and sometimes heavy feeling of vomiting. The reasons for indigestion may be different, and if we are going to exclude diseases such as gastrointestinal or liver diseases, the main reasons could be poor nutrition, a questionable lifestyle and bad habits. In this article, we will see how to greatly improve digestion and help us avoid those pesky stomach pains. 1. Practice Conscious Eating Eating while working or eating in front of TV often leads to overeating. It has been scientifically proven that when we eat with distractions, signals that regulate food intake arrive late to our brain. In addition, we load unnecessarily making our digestive system to work more, risking weight gain. 2. Chew Your Food! Chewing well not only facilitates the working of your stomach but it also helps in improving digestion, nutrition absorption and weight management and also keeps your teeth in good health. 3. Increase The Activity Of Digestive Enzymes Digestive enzymes are proteins that break food, making it easier for our body to absorb nutrition. Various digestive enzymes are produced by our own body in the mouth, stomach, pancreas and intestines. These enzymes help the body to digest and assimilate what we eat. For example, the enzymes in our saliva aid digestion of carbohydrates while in the stomach, pepsin promotes digestion of proteins. We can easily increase the number of enzymes by integrating live enzymes into our diet through fermented or raw foods. 4. Consume Fermented Foods These foods are useful for taming digestive problems such as bloating, gas, diarrhoea, and others that are caused by imbalances in the intestinal flora. To prevent stomach acid from destroying the good bacteria, consume your favourite probiotic drink during or after meals. 5. Avoid Foods That Cause Indigestion If some foods you regularly eat creates indigestion then you should avoid eating those foods. It’s a person to person thing and some foods that your stomach is intolerant to can go perfectly fine with others. Below is a list of common foods and substances inside them that typically creates indigestion: Alcohol Coffee Carbonated drinks (carbon dioxide) Dairy (lactose) Spicy foods (capsaicin) Beans Grains, nuts and seeds (tannin and/or phytic acid) 6. Eliminate Difficult-To-Digest Cereals, Nuts And Seeds From Your Diet Grains, nuts and seeds contain compounds such as tannins, polyphenols and phytic acid that are difficult to digest. These compounds are produced naturally and probably have been designed by nature as a defence of the seed and/or fuel for germination. However, if you are not allergic to grains, seeds or nuts there is no reason to eliminate them from your diet as they can be important sources of protein, fat, vitamins and minerals.


Super 14 Dec, 2017
Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body. How can healthy eating improve your mood? We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people. Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health issues. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life. What constitutes a healthy diet? Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel. The Healthy Eating Pyramid The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all. This Healthy Eating Pyramid shows daily exercise and weight control in the widest, most important category. Fats from healthy sources, such as plants, are in the wider part of the pyramid. Refined carbohydrates, such as white bread and white rice, are in the narrow top. Red meat should also be eaten sparingly, while fish, poultry, and eggs are healthier choices. Adapted with permission from Healthy Eating: A guide to the new nutrition, a special health report published by Harvard Health Publications. Building your healthy diet While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category. Protein Protein gives us the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more » Fat Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more » Carbohydrates Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs that have been stripped of all bran, fiber, and nutrients. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more » Fiber Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber each day for optimal health. Unfortunately, most of us aren't eating even half that amount. Learn more » Calcium Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more » Setting yourself up for success Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices. Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety. Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood. Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients. Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy. Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy. Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Moderation: important to any healthy diet What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences. Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don't feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit. Take your time. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full. Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating. It's not just what you eat, but when you eat Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight. Make fruit and vegetables a tasty part of your diet Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat. To increase your intake: Add antioxidant-rich berries to your favorite breakfast cereal Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert Swap your usual rice or pasta side dish for a colorful salad Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter How to make vegetables tasty While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes. Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants—but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers. Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese. Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick. Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking. Related articles Diet and Nutrition Tips for Women: Eating Right to Look and Feel Your Best at Every Stage of Life Healthy Food for Kids: Easy Tips to Help Your Children and Teens Eat Healthier Emotional Eating: How to Recognize and Stop Emotional and Stress Eating Resources and references Healthy eating and mental health Healthy Eating – Overview and articles about what constitutes a healthy diet. (Harvard Health Publications) Healthy Diet: Eating with Mental Health in Mind – Foods to eat and avoid for optimal mental health. (Mental Health America) Nutritional psychiatry: Your brain on food – How the food you eat affects the way you feel. (Harvard Health Publications) Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital) Healthy eating: fats Omega-3 Fats: An Essential Contribution – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health) The Truth About Fats – Understanding what counts as good fats, bad fats, and those in-between. (Harvard Health Publications) Healthy eating: sugar How to spot and avoid added sugar – Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

Healthy diet tips for Athletes

Shiv 17 Nov, 2016
Healthy diet tips for Athletes Sports require a lot of energy and intensity and so correct diet is essential to refuel to avoid injury and get an edge over their competitors. Check out some of the best healthy diet tips for athletes. Unprocessed foods and foods which are high in carbohydrate, contains adequate amount of proteins, vitamins, minerals and fluid and are good for sportsmen. Carbs are very essential for an athlete. Eat foods such as bread, cereals, pasta, fruits and vegetables, so that you get most of the calories from carbohydrates. To avoid dehydration, do not eat sugary and starchy food within 30 minutes of starting the activity. During long exercising sessions reload yourself with carbs, minerals and water. Drink energy drinks every 30 minutes. Energy bars and drinks are convenient to carry and fruits and fruits juices are good choices. Electrolytes helps to transmit nerve signals in the body, sweating removes electrolytes and fluids, reload them by drinking sports drinks. You will lose a lot of fluid when you sweat, you can dilute sports drink with water to get fluid and electrolytes. Milk provides a good balance of protein and carbs, it is best for recovery after an event. Milk contains casein and whey protein which is a good combination is good for athletes. Calcium in milk helps to maintain strong bones.

Healthy diet and tips for pregnant women

Shiv 17 Nov, 2016
Healthy diet and tips for pregnant women Pregnancy is a magical time, after all, there is a new life living in your womb. But did you know that pregnancy is also a time when you need to be extra careful about your diet? If you don’t take care of your nutritional needs, not only you but your baby would also suffer. You need to provide good nutrition for you and for your baby. The baby inside you gets all nourishment from you, so healthy diet is very important. Incorporate healthy foods like leafy greens, fresh fruits, dairy products, proteins, etc., to get requisite amount of calories. Iron helps to develop red blood cells and also prevents anaemia. Iron is important for better oxygen circulation to all parts of your body and also essential for your baby’s growth. Include foods like leafy green vegetables, beetroot, sprouts etc. Sesame seeds are loaded with folic acid, which is important for the proper DNA synthesis of the growing embryo and improves health of a pregnant mother. During first 3 months of pregnancy many women suffer from nausea. To avoid this drink ginger juice and eat toasts. Eat dry fruits as it has lots of fibre and eating them gives you instant energy. Raisins and dried figs satisfies sweet cravings and also prevents constipation. Simple stretching exercise is suggested as good exercise for pregnant women. Shoulder and neck rotation helps to mobilize the muscles and improves blood circulation. Avoid packaged food. There are higher chances of food poisoning when pregnant women consumes packaged food often because of how they are produced and stored. Even leftovers can cause food poisoning if it is not properly stored or reheated.

Food which improves health

Shiv 17 Nov, 2016
Food which improves health ‘You are what you eat’. What you eat can have drastic effect on your body. Choose wisely and eat good food. Check out the list of foods which help you improve your overall health. Tomatoes : Tomatoes are rich source of lycopene which is a great antioxidant. Antioxidants help remove toxins from body, boost immune system, reduce stress and promote overall health. Musk Melon: Musk melon is a rich source of vitamin 'C' and it reduces body heat. Cabbage: Cabbage is low in calories and helps to cure ulcers and prevents colon cancer. Bitter Gourd: Studies show that it helps in reducing type 2 diabetes, getting rid of kidney stones, lowers cholesterol, have horde of skin benefits and may even help in certain types of cancer. Avocado: Avocado is called as wonder food. It is a great source of vitamins and it is rich in potassium content which helps in losing weight and alleviating overall health. Papaya: Papaya has high nutritional benefits. It is rich in anti-oxidants, minerals and fibre and also it has high nutritional benefits. Oatmeal: It is known for its high fibre content. The fibre in oatmeal makes you feel full for longer and curb your cravings. Fibre helps to control blood sugars and eases constipation. Watermelon: Watermelon decreases the risk of obesity, diabetes and heart diseases. And also it does not contain cholesterol. It promotes healthy complexion and increases energy. Banana: Bananas are good source of vitamins and minerals and fibre. It helps in the treatment of depression, anaemia, blood pressure and constipation. Almond: Consumption of almonds reduces the risk of lifestyle diseases and lowers cholesterol levels. Egg: Eggs are high in antioxidants Lutein and Zeaxanthin are important for our eyes. Eggs contain minerals and vitamins which are necessary for the regular functioning of cells, nervous system and metabolism.

Diet and Nutrition Tips for Women

Shiv 16 Nov, 2016
Nutritious food is one of the key elements to good health and beauty for women. A healthy diet includes whole grains, fresh vegetables and fruits, and sources of protein. Nutrients provide energy and help to control weight and they are essential for your skin and hair. Eat food that Boosts Energy A nutritious breakfast provides energy for the whole day, eating fish, skinless chicken and low fat dairy products boosts your energy. Say yes to Good food and no to Fat Women need healthy fats, because good fats boost brainpower, helps to control craving, promotes healthy pregnancies and contribute to lifelong beauty. Foods such as nuts, pumpkin seeds, sesame seeds, olive oil, Omega 3 and Omega 6 fatty acids are considered as healthy fats. Maintain Your Bones Strong Women have a high risk of Osteoporosis (disease with bone density issue), so women should eat foods that contribute to strong and healthy bones. Calcium, Magnesium and vitamin D supports bone health. Add Fibre to Your Diet Fruits and vegetables are rich in fibre and low in calories. Develop a good habit of snacking on fruits as adding fibre to your diet cuts calorie intake and helps you to lose weight. Make sure you get enough iron. Women lose a lot of Iron, an essential mineral during menstruation. By eating iron rich foods such as red meat, spinach, lentils and iron fortified minerals helps to increase haemoglobin and encourage overall health.

The Harmful Effects Of Junk Food On Your Brain

Super 25 Jan, 2018
The number one reason for obesity throughout the world is overindulging on junk food. It is the fatty foods, full of cholesterol and calories which is very difficult to say no to. Highly seasoned burgers, sugary sodas, rich dressings and cheesy pizzas are just some of the junk foods much loved by both teens and adults. Working individuals or people give shortage of time as the reason for gorging on burgers, sandwiches and other on-the-go meals. Everyone is in a hurry nowadays. Junk food is not only giving you reasons to indulge in it but also making it a point to make your brain its slave. Addiction to junk food is no less than any other material abuse. It makes your brain to believe that it is good for you. Your emotions such as grief, pain and anger make you look for happiness by eating. And what better way to curb anger than a piece of your favourite doughnut? The pleasure obtained from food is equal to that of alcohol or sex for the neuronal response to the brain. The difference between junk food and drugs is the fact that eating gives you the feeling of satiety, something that is missing when you take drugs. In the laboratory, it has been shown that foods high in salt, sugars and fats act on receptors of dopamine, same as drugs. In this way, you come to the addiction part which becomes a type of physical addiction, since the intake of fatty foods stimulates the hormone receptors mentioned above. So, the next time you go to your favourite pizza house, just wait for a few minutes in front of the store before entering. You will start feeling the intense rush in your body and it will start making you tensed. This is what junk food does to you! You are made a slave by its sheer effect on your brain and how you respond to situations. If these receptors are no longer stimulated i.e. by avoiding fatty foods, your body will start feeling deprived thus kicking off the mechanism of addiction. With a high-fat diet, stress hormones are also increased in the bloodstream thereby increasing your blood pressure. You can also contract cardiovascular problems and obesity, as well as develop imbalances in the emotional and psychological mindset. With a diet of junk food, therefore, you are not only increasing the amount of fat in your body but you also become more prone to illness, depression and addiction.

Laxatives For Weight Loss–Yah Or Nay?

Super 30 Jan, 2018
Laxatives are not a good choice for weight loss. Period. In fact, although many people have shifted to laxatives to lose weight fast, it is a real insult to human health and intelligence.The use of laxatives to lose weight is related to their ability to promote the loss of body fluids; since water is about 65% of body weight, dehydration induced by purgatives shifts the balance of power in the direction coveted. Laxatives for weight loss is, however fictitious since the weight loss is not associated with a significant reduction in fat mass or true goal of any weight-loss program. The second mechanism by which laxatives help to “lose weight” consists in the reduction of the amount of nutrients absorbed, given that it significantly accelerates the intestinal transit; this, however, at the expense of one’s own health, as the much sought after effect is associated with unpleasant side effects, such as diarrhea, flatulence, abdominal pain, weakness, fatigue, electrolyte imbalance (hypokalemia), dehydration and, in the case of prolonged use, alteration of the intestinal flora, melanosis of the colon, colitis, furthermore resulting in chronic constipation. Not surprisingly, laxatives do not form part of the approved drugs for weight loss. Instead, there are specific medicines that are modelled on the action but with side effects far more moderate. Laxative abuse is often an indicator of underlying eating disorder, since these products are often misused by individuals with bulimia, as an alternative method of eliminating self-induced vomiting. Ultimately, the use of laxatives to lose weight is a completely irrational choice. However, some forms of laxatives based on vegetable fibres, such as linseed, guar gum, bran, pectin etc. can be used. On one hand they increase the sense of satiety and swelling in the stomach; secondly, they modulate and slow down the absorption of nutrients. These are not a prescribed way of dealing with weight loss but are a healthier option when compared to other forms of laxatives.

6 Reasons To Go Vegan!

Super 09 Feb, 2018
The vegan diet has come a long way: it was once the preserve of hippies peace-loving, interested in following a diet completely free of any food of animal origin, with celebrities such as Bill Clinton, Alicia Silverstone, Jay Z and Beyoncé to do testimonial for this diet. The good reasons to become vegan are numerous. One above all: a life expectancy that is ten years longer than non-vegans. This is revealed by the results of a recent study on vegetarians (who exclude meat from their diet, but are open to the consumption of milk and eggs) and vegans according to which those who follow a diet based on plant foods have a longer life expectancy of over eight years than the general population, the same difference observed between smokers and non-smokers. For many it’s a fashion, for others it’s crazy, but in reality it is simply a way of life. Veganism means a strict no-no to foods that come from animals, therefore, not only meat but not eggs or milk. People habituated to eating non-vegetarian food are convinced that becoming vegan is a folly, but it hardly that. Here are 5 reasons to become a Vegan today- Health The main reason, even before the love for animals or for the Earth, which should push a person to become vegan is their health. Eliminating meat and dairy products will reduce the amount of fat that we put in our body, thus eliminating the main sources of constriction of the arteries that leads to stroke, heart attack and obesity. According to the latest statistics, vegan people have a lower percentage of obesity that is 5-20% less than those who eat meat. In addition to the balance, the rest of the body also enjoys the benefits, like the huge reduction in the risk of developing type 2 diabetes. Full Power It is time to dispel the myth; it is a false statement that not eating meat does not allow the body to get necessary nutrients. From protein to vitamins, you will find everything in nature, you just need to know where to look. Legumes are rich in proteins, except those of animal origin which in fact is not relevant to the human body. Easy on the pockets The vegan diet is extremely economical. Cereals, legumes and vegetables provide the same nutrients of meat (sometimes even better) but with a lower cost. Tasty food Most of the foods you like the most (chocolate, cookies, etc..) are made with vegan products such as cocoa and flour, and milk and butter can be replaced with many other replacements. Pollution About 20% of the pollution caused by human activity is linked to the farms or transport/processing of meat Ease of preparation While preparing foods of animal origin is difficult and dangerous (you can ingest viruses, bacteria or chemicals from uncooked meat), preparing vegan recipes is easy and fast, ideal for those people who have little time to prepare dinner; There are so many more reasons to start a healthy vegan diet. It will save you money, give you more energy and also help the world you live in.

Tofu – The Food You Need To Add To Your Diet Right Away!

Super 05 Feb, 2018
Tofu is a food that is derived from fermented soybeans. After soaking, it gives rise to a white liquid: from the coagulation of this “serum”, which is mixed with nigari (the residue that is derived from seawater when salt is extracted), and thus tofu is created. It is also called ‘soy cheese’ because its texture resembles that of a fresh cheese. Unlike traditional cheeses, the tofu has no lactose but vegetable protein, Omega-3 and 6, iron and a lower percentage of salt. Its origins can be traced to Asia and date back to the second century BC. It is believed to have been first prepared by a Taoist monk in 160 BC. Even today, the tofu is a staple of the Chinese and Japanese cuisine, but it is catching on in the west thanks to its many benefits to the bone, stomach, circulation and immune system. Here are a few major benefits of tofu to get you to start eating this wonder-food: It Lowers Cholesterol Levels, Strengthens The Bones And Prevents Cellular Degeneration The tofu is one of the foods that contribute most to maintaining health in our body due to its content of plant protein and flavonoids. The latter, in particular, preserves the heart and fights the effects of free radicals. Also, Tofu has rich ingredients which fight against cholesterol deposition in arteries. Tofu Is Highly Satiating And A Good Meat Substitute Even 80-100g of tofu a day helps digestion and keeps the heart healthy. It helps to prevent hormone-dependent cancers (breast and prostate). Tofu is also an excellent solution for those who need to reduce the consumption of animal protein, cholesterol and high triglycerides. Estrogenic Benefits Tofu contains isoflavones capable of mimicking the action of estrogen. It is particularly useful in combating the problems associated with menopause. It is also good for breastfeeding mothers for proper milk secretion. Combats Obesity Numerous research being done shows that tofu has properties that fight obesity. In this context, it is some of the unique peptides (protein breakdown products) in soy that have been associated with obesity prevention and treatment. Since fermented soy foods like fermented tofu have increased concentrations of bioactive peptides (versus non-fermented soy foods), fermented tofu may turn out to be premier forms of soy with respect to obesity management.