Weight Loss Tips for Summer

People tend to lose weight in summer while gain weight in winter. Maybe it’s the heat that makes us less hungry and it’s the cold that makes us crave more food. But you can manage your weight all year round by eating the right food. The more seasonal and fresh the food the healthier it is. In summer enjoy the summer fruits that keep your weight in control while keeping you hydrated.

Here is the list of healthy foods that you can eat all summer and lose weight -

Cucumber: Cucumber is 95% water. This quality has made it the most popular food for all trying to lose weight. Besides the high water content and dietary fiber in cucumber are very effective in driving away the toxins from the digestive system and hence aid digestion.

Watermelon: 90% of watermelon content is water. As a result it’s a dieter’s delight. Most people don’t know that watermelon is a storehouse of antioxidants that has multiple health benefits. Studies have also shown that watermelon can help improve heart health and fight cholesterol. Make a bowl of fresh watermelon your 4 o’clock snack to help to lose weight the healthy way.

Coconut Water: It is a store house of nutrition. Did you know it helps in controlling bloating & cholesterol amongst many other things? Coconut water keeps you fuller for longer & sometimes help fight food cravings that lead to unnecessary binging.

Aam ka Panna: Mangoes are the king of fruit.  Aam Panna is popular refreshment served in summer. Made from raw mangoes, served fresh with no added sugar is the ideal mid-afternoon drink that is absolutely healthy and light. It’s a myth that mangoes are fattening. Mangoes are healthy & great source of vitamins.

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Home Remedies for Constipation

Constipation is a common and uncomfortable gastrointestinal condition, usually caused by improper diet, insufficient liquid intake, stress, medications and sedentary lifestyle. Constipation usually occurs when there are some problems with metabolism.  If constipation is not treated properly these toxins can flow in other organs of our body and they can lead to serious diseases.

For occasional short-term constipation, there are some common-sense home remedies for constipation, you can try to help correct your intestinal slowdown and get back to normal.

1. Water – Drink 12 glasses of water a day. Quite often the main reason people suffer constipation is lack of water in the body. Drink more!

2. Exercise – Jog in place, do some jumping jacks, get up and move. Exercise gets your insides moving too!

3. Flax seed – Just a couple spoons full should do the trick. Taken daily this can keep you regular.

4. Increase your intake of fiber-rich foods, especially prunes, figs, raisins, oatmeal, pears and nuts. This remedy is the gold standard for avoiding and curing constipation.

5. Eat your fruits and vegetables-Eat at least five servings of fruits and vegetables every day. Select a variety, including sweet potatoes, apples, berries, apricots, peaches, pears, oranges, prunes, corn, peas, carrots, tomatoes, spinach, broccoli and cauliflower.

6. Eat a handful of raisins in a day to get rid of constipation.

7. Bananas-These may relieve constipation. Try eating two ripe bananas between meals. Avoid green bananas, because they’ll actually make your problem worse.
Read on for the recipe which is one of the helpful home remedies for constipation-Papaya Ginger Mint Smoothie-This recipe is good for your gut: papaya helps to de-bloat and relieves constipation, Yogurt offers healthy pro-biotics for your system, and ginger and mint help calm any stomach upsets. It even has a splash of lemon juice to help flush out toxins.

Ingredients -

1 papaya peeled, seeded, and cut into chunks
1/2 cup ice cubes
1/2 cup low fat yogurt
1/2 tablespoon finely chopped peeled fresh ginger
1/2 tablespoon honey
Juice of 1/2 lemon
4 fresh mint leaves

Directions -

1. Refrigerate papaya until very cold.

2. Blend papaya, ice, yogurt, ginger, honey, and lemon juice in a blender. Add water, one tablespoon at a time, until mixture is smooth and thinned to desired consistency. Blend in mint leaves.

3. Garnish with mint leaves and serve.

Always Remember- It’s not a good idea to use laxatives as the first line of attack when you’re constipated. They can become habit-forming to the point that they damage your colon to the lining of the intestine. So, initially always try to inculcate home remedies  for constipation rather than medications.

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How to Beat Your Craving for Sweets

For most of us sugar is the first addictive substance we were ever exposed to in life.  It was the carrots that was offered when we had been good or were having a birthday celebration.  Denial of it was the stick that kept us in line and made us behave.  “Eat your vegetables or you won’t get dessert.” From an early age most of us develop a problematic relationship with sugar that is perhaps as much psychological as physical. Sugar cravings are something that everyone needs to deal with on a day to day basis. There’s nothing more satisfying than something sweet. After gaining a good deal of weight, we realize that now there is a need to stop sugar cravings if we ever wanted to meet any weight loss goals. So here are some easy and healthy ways to beat cravings for sugar:

Beating Craving For Sweets Way #1

The first way to beat sugar cravings is to stop drinking soda. This includes diet soda. I always crave more sugar whenever I drink soda. Drink water and you might just notice that you don’t have as many sugar cravings.

Beating Craving For Sweets Way #2

If you want to beat sugar cravings, brush your teeth when you feel one coming on. Nothing tastes worse than something sweet immediately after brushing your teeth. The stronger the mint in your toothpaste, the better it will help you curb your sugar cravings. You will also get the added benefit of enjoying better oral hygiene.

Beating Craving For Sweets Way #3

Suck on a peppermint. If you want to beat sugar cravings and you can’t get to your toothbrush, suck on a peppermint. With a strong minty taste in your mouth, nothing sweet will taste good.

Beating Craving For Sweets Way #4

If you just can’t beat sugar cravings, eat fruit. Fruit is naturally sweet and good for you. Turn your sugar cravings in to healthy habits by opting to eat fruit whenever those pesky sugar cravings spike.

Beating Craving For Sweets Way #5

Keep a food journal. Make an entry every time you put something in your mouth. If you so much as add a packet of sugar to your coffee, make sure that you log it in your food journal. Keeping a food journal is a great way to make yourself aware of what you eat so that you can stop sugar cravings.

Beating Craving For Sweets Way #6

Eat a diet rich in fiber and protein. Fiber and protein keep you full and satisfied longer. If you aren’t hungry, chances are you won’t have sugar cravings.

Beating Craving For Sweets Way #7

Stay away from carbs and starches such as white bread and potatoes. To the body, these items act just like sugar. If you are trying to stop a sugar craving by eating a slice of white bread, you are being very counterproductive.

Beating Craving For Sweets Way #8

Eat several mini-meals instead of three large meals a day. By eating, you are keeping your blood glucose levels stable. If your blood glucose levels are stable, you might not crave sugar as much.

Beating Craving For Sweets Way #9

Eating sugar causes serotonin in your brain to fire up. This is what makes you feel good when you eat sugar. Instead of succumbing to that sugar craving take a walk. Walking and physical activity raises serotonin levels as well. You might not need that candy bar after you take a nice, brisk walk.

It is difficult to stop sugar cravings, especially when you have a sweet tooth. With the help of these 10 tips on how to beat sugar cravings, hopefully you will be able to better manage your sugar intake and meet your fitness goals.
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Fat in Rice – Does Eating Rice Makes You Gain Weight?

Weight gain occurs when the number of calories you consume exceeds the amount used to fuel your activities and metabolism. Basically any food including rice, can contribute to weight gain if eaten in quantities that cause you to exceed your maintenance level of calorie intake. However, fat in rice is no more likely to cause weight gain than other foods if eaten in appropriate portions as part of a well-balanced, healthful nutrition plan.

Rice – A Cereal:

Rice is an ancient cereal grain that sustains two-thirds of the world’s population.

There are more than 40,000 different varieties of rice. Of the 40,000 varieties, more than 100 grow world-wide, but only around 10% are marketed and sold.

It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa.

Rice Nutrition Facts:

Rice is an excellent source of energy, especially energy-giving carbohydrates, which are used in the body for brain performance, physical activity, bodily functions and everyday growth and repair.

Fat in Rice is very low and also it is cholesterol free.

Rice contains negligible amounts of sodium, with less than 5 mg sodium per 100g serve. It is therefore a super food for those who need to watch their salt intake.

Both white and brown varieties of rice contain essential vitamins and minerals, including B-group vitamins (e.g. thiamin, niacin) zinc and phosphorus. Brown rice contains more nutrients and fiber than white rice since it retains the bran and germ, where many of the vitamins and minerals are found.

Rice is gluten free and the most non-allergenic of all grains.

Healthier Form of Rice:

- Brown Rice

- Basmati

- Parboiled

- White

In summary, rice is nutritious food especially brown and red types of rice. If you love white rice because of its delicious taste, you need to eat moderate amounts of it to avoid adding some calories to your bellies. Remember to choose healthier form of rice which gives more health benefits and prevents unwanted weight again.

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Food Nutrition Myths and Facts

There are certain myths which have been floating around the cafeterias, dining rooms, kitchens, restaurants and in the mind of homemakers very frequently for years. And sadly, we believe many of them just because they sound like they could be true. Don’t fall into one of these food myth traps without any logical reasoning added to it. Not only will knowing the truth set you free, but might also help you in solving many of your health problems. So, down here are certain Food Nutrition myths and facts that can open the eyes of maximum population who blindly get influenced and include them in their daily routine.

1. Myth: Milk is the best source of calcium

Fact: While milk is certainly a good source of calcium, it is far from being the best and ONLY source of the stuff. In fact, many yogurts, light creams and cheeses have just as high, if not higher, amounts of calcium than milk. In addition, foods you wouldn’t think of, like spinach and sardines, provide a good source of the bone-builder mineral as well.

2. Myth: Fat free will help you lose weight

Fact: Eating more of a fat-free labeled food can actually lead to weight gain! This is due to the fact that many of these foods are pumped with extra sugars (resulting in more calories) to offset the lack of fat. This results in many of these foods having the same, if not more, calories than the regular variety. In addition, many people eat more of a food labeled fat-free under the misconception that it’s better for them, leading to calorie excess which can cause weight gain.

3. Myth: Cutting Carbohydrates will make me lose weight

Fact: Cutting carbohydrates might help you lose weight in the short term, but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbohydrate means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes.

4. Myth: I Should Cut Gluten Out Of My Diet For A Healthy Diet

Fact: A gluten-free diet is the only healthy way of eating for people with celiac disease or gluten sensitivity, but it’s not necessary for everyone else. Gluten is a type of protein found in grains like wheat, barley and rye, and any foods made with these grains. Unless you have celiac disease or gluten sensitivity, or you are allergic to one of these grains, you don’t need to avoid them. Whether the grain you choose is gluten-free (such as corn, rice, millet or quinoa) or not, enjoying more whole grains is a healthy choice. For good health, make at least half of your grain choices whole grain each day.

4. Myth: Drinking Energy Drinks Will Give Me Energy

Fact: Energy drinks might make you feel a short burst of energy, but it doesn’t last. Energy drinks usually contain lots of sugar; in fact, one energy drink can have up to 14 teaspoons of sugar. Most energy drinks have caffeine, and too much caffeine may cause unwanted side effects such as rapid heartbeat and insomnia. The best way to get energized is to eat well, be active, stay hydrated and get enough sleep.

5 .Myth: Certain Foods Help You  to loose Weight

Fact: There is no food that burns fat or makes you lose weight more quickly. Weight loss diets that focus on single foods, like grapefruit, cabbage soup or celery, are restrictive and lack nutrients needed for good health. It’s true that when you eat only one type of food, like cabbage soup, you might eat less and take in fewer calories than you need and maybe lose weight at first. But in the end, these diets are boring, don’t create healthy habits you can stick with, and don’t help with long-term weight

Therefore with the above myth and facts it concludes that one should give thanks to science and common sense as we’ve found there’s not much truth to these certain myths which are giving wrong knowledge to the population. These diets cause negative effects to your internal health than positive results. One should go the right way when it comes to leading a healthy lifestyle.

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Natural Sources of Essential Vitamins

 

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micro-nutrients because unlike the case with macro-nutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micro nutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of Vitamins

Water-soluble vitamins B and C

Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system. Vitamin A can be obtained from dairy products, orange, yellow & green vegetables & fruits, fish etc.

Vitamin B complex

It includes B1(thiamine) , B2 (riboflavin), B3 (nicotinic acid), B6(pyridoxine), B12( cobalamin) , Folate ( folic acid).

The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, and the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.In pregnancy, low folate levels increase the risk of the baby’s spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.

Vitamin C

Vitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat. Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body’s needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin D

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also ‘fortified’ with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe malabsorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

Natural Sources of Essential Vitamins

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micronutrients because unlike the case with macronutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micronutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of vitamins

1. 1. Water-soluble vitamins B and C
2. 2. Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system. Vitamin A can be obtained from dairy products, orange, yellow & green vegetables & fruits, fish etc.

Vitamin B complex

It includes B1(thiamine),B2 (riboflavin),B3(nicotinic acid),B6(pyridoxine),B12( cobalamin),Folate ( folic acid).

The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, and the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.In pregnancy, low folate levels increase the risk of the baby’s spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.

Vitamin C

Vitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat. Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body’s needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin D

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also ‘fortified’ with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe malabsorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

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DASH Diet – A Diet to Control High Blood Pressure

DASH - Dietary Approaches to Stop Hypertension

The DASH diet is a dietary pattern promoted by the U.S.-based National Heart, Lung to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar,sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach.

Hypertension in India – Definition, Prevalence and Evaluation

High blood pressure (BP) is an important cardiovascular risk factor. Hypertension experts still debate on the level of BP considered abnormal. The currently accepted dividing line is systolic BP > or = 140 mm Hg and/or diastolic BP > or = 90 mm Hg based on

epidemiological and intervention studies. In India, hypertension has become a major health problem. Epidemiological studies show a steadily increasing trend in hypertension prevalence over the last 40 years, more in urban than in the rural areas. This is converse to findings reported from developed countries where there is a significant decrease in its prevalence. Objectives of clinical evaluation of hypertensive individual are: To establish that BP is elevated, to seek evidence for a causal or contributory factor which may influence management, to assess target organ involvement and to assess relevant factors which will influence the particular mode of treatment to be adopted. Proper measurement techniques are important for diagnosis of hypertension.  A basic, simple screening programme is the most appropriate policy for investigating the majority of hypertensive patients. Assessment of target organ involvement is important and can be obtained from history, physical examination or investigations. Studies of hypertension in general population have shown that secondary hypertension with high BP is present in 1.1% to 5.7% of subjects. Hypertension is a prevalent problem in our society.

Guidelines for DASH Diet:-

- Limit daily sodium intake by consuming between 1500 mg and 2300 mg per day.
- Limit your consumption of Trans fat, saturated fat and cholesterol.
- Increase the number of fruits, vegetables and low-fat dairy foods.
- Increase fiber intake by choosing whole grain products.
- Limit the amount of sugar and sugar derivatives in your diet.
- Reduce alcohol consumption.
- Follow a moderate exercise program for at least 30 minutes per day such as brisk walking, weight training, biking or aerobics.

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Cholesterol Lowering Foods to Stay Healthy

Have your doctor told that you have high cholesterol? Then you know you need to change your lifestyle and diet to include cholesterol lowering foods to lower your cholesterol and your risk of heart diseases. Our body needs a small amount of cholesterol to function properly. LDL cholesterol can cause plaque to build up in arteries, leading to heart diseases. HDL Or “good” cholesterol, on the other hand, helps clear bad cholesterol from blood. You want to lower LDL cholesterol and raise HDL cholesterol. Eating low cholesterol foods and doing regular cardiovascular activity does exactly the same, i.e. lower LDL levels and increase HDL levels.

Here are some cholesterol lowering foods that can lower the cholesterol levels and help in protecting heart -

Oatmeal: Oatmeal contains soluble fiber & cholesterol lowering components which reduces the low-density lipoprotein (LDL), the “bad,” cholesterol. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. Soluble fiber can reduces the absorption of cholesterol into bloodstream. Use oats, oat bran or oat flour when you cook and bake.

Beans: Beans are also one of the effective cholesterol lowering foods. Same as oats, chickpeas, lentils, soybeans and kidney beans are high in soluble fiber, prevents cholesterol from being absorbed into the body. Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This is why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Include such low cholesterol foods in your diet and reduce your risk of coronary heart diseases.

Fish: Eating fatty fish can be heart healthy because of it’s high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids reduce the risk of sudden death. You should eat Fish as cholesterol lowering foods by baking or grilling the fish & avoid adding unhealthy fats. If you don’t like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flax-seed or canola oil. Ground flax-seed or canola oil are also low cholesterol foods.

Nuts: Walnuts, almonds and other nuts can reduce blood cholesterol. These cholesterol lowering foods are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy. Eating about a handful a day of most nuts, such as almonds, hazelnuts, peanuts, pistachio and walnuts, may reduce the risk of heart diseases. People who eat nuts regularly have less heart disease and other illnesses than people who don’t eat them. The heart-healthy monounsaturated fats they contain are also better for body joints than the polyunsaturated fats found in corn and safflower oils.

Olive Oil: One among the best cholesterol lowering foods, Olive oil is a nutritional superstar. Olive oil which is high in monounsaturated fat seems to help lower bad LDL cholesterol levels without affecting good HDL cholesterol. Diets rich in olive oil, fruits, vegetables, beans and whole grains are associated with lower risks of heart disease and stroke. Olive oil is also rich in healthy vitamin E, an antioxidant. Other healthy oils include canola and flax-seed.

Apples: Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids (Quercetin) in apple act as a powerful anti-oxidant that seems to short-circuit the process that leads “bad” LDL cholesterol to accumulate in the bloodstream. This cholesterol lowering food will help you to keep your heart safe.

Spinach: Green vegetables are also a great source of vitamin and minerals and spinach is one of the best green vegetables. This low cholesterol food contains around 13 flavonoids compounds which keep us away from cancer, heart diseases and osteoporosis. 1/2 cup of this lutein-rich food daily guards us against heart attacks.

To reduce bad cholesterol & lower your risks of heart disease choose from a wide variety of cholesterol lowering foods, and follow a healthy route towards a healthy heart.

Super Foods for Men

Men are different from women in many ways including their daily nutritional needs. Like women they really don’t care about what they eat and what they don’t. Many foods that tend to be favorites among men are not the best choices for good health. They need a healthy diet to maintain their overall health. It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients including all foods. Super Foods are good for the heart and they prevent many diseases including heart related problems, cancer and other chronic diseases.

Here’s a list of super foods that every man should include in his daily diet for overall health and fitness:

 

Tomatoes: As one among the super foods,  tomatoes are an excellent source of vitamin C, potassium, and the plant substance known as lycopene,  great for heart and prostate health.  Men who eat a lot of tomatoes may be giving themselves a hedge against prostate cancer. According to a research men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. Eat tomatoes to lower your risk of cancer and other health problems.

Broccoli: This super food is helpful in the prevention of heart disease and cancer. It’s loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have anticancer (prostate and colon) properties. Broccoli is also a good food source for building muscle. Broccoli is rich in natural cancer-fighting chemicals and loaded with heart-healthy, immunity-building nutrients which protect against heart diseases.

Watermelon: This is also very popular as a super food. According to a research men suffer from high blood pressure more than women. Potassium rich foods like Watermelon helps reduce the risk of high blood pressure and stroke. Watermelon is an excellent source of potassium, vitamins C and A, and contains a high concentration of beta-carotene. It helps in proper functioning of muscles and nerves. It can ease inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. Include watermelon as a refreshing snack and stay healthy.

Chocolate: Believe it or not, Chocolate is also considered as a super food. Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. So, eat chocolate in moderation and get its health benefits.

Whole Grains: Whole grains are also considered as super foods! Diets rich in whole grains provide fiber, vitamins, and minerals, all the co-factors for heart health, building muscles, and Weight management. Whole grains like brown rice, oats, whole-grain breads and cereals may enhance immunity, reduce cholesterol and protect against a variety of cancers.

Nuts: Nuts as super foods contain fiber, healthy fats and plant nutrients called phytosterols, which are known to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. According to a research, eating a handful of almonds (about 1 ounce) daily, reduced LDL by about three percent. Eat nuts as a snack in your daily lifestyle and keep your heart safe.

Eggs: Eggs are considered as super foods because they can boost health and tackle obesity. Eggs are one of the most nutrient-dense foods and recommended one Egg a day for the maximum benefit. Eggs are a rich source of protein and packed with nutrients thought essential for good health, particularly vitamin D, vitamin B12, selenium and choline. Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and enjoyable to eat.

 

So, make your lifestyle better and health oriented by including these super foods in your daily meals.

Salad Dressings

Healthy Sandwich Dressings

Chinese Food Options

How to Control Over-Eating

Are you tired of your binge eating habit? Do you find yourself giving into temptation to gorge down delicious food and before you can control its too late and the damage of consuming excessive calories is already done. Why do we find ourselves making the same mistake over and over again and how can you salvage the situation and control overeating in future.

The need to obsessively over eat is mostly triggered by emotional factors. Either you are too sad, too happy, too tired or simply bored when you get this intense urge to eat. Some studies even blame our ancestors for our compulsive binging behaviour. According to them our primal ancestors were hunters and gatherers and went without food for long periods, so once they found it they would eat everything they could get their hands on.  The latest research suggests that starving leads to overeating  and is also responsible for slowing down of metabolism. This leads to storing of food in our bellies which is linked to heart diseases and acquiring diabetes type 2.

A binging outburst can set you back to a minimum of 1000 calories per meal and above your daily calorie intake. This means that you could be potentially adding upto1 kg each time you have 2 bags of chips while just chilling infront of the TV! Read more…..

Best Post Workout Food Options

People often give importance to pre-workout meals to support the muscle growth and promote weight loss. But latest studies are giving more weightage to post work out diet as being the most important meal that can make or break your fitness.

Your body absorbs the maximum amount of food right after the workout. Your muscles absorb the food quickly in order to replenish the energy burnt and to repair the muscles tissues. Three most essential requirements of the body especially post the workout are protein for muscle repair and simple carbohydrates to replenish the glucose levels.  The carbohydrates eaten post workout will not be stored as body fat but infact will be instantly consumed by the body. Simple carbohydrates help spike the insulin levels that help the cells absorb the nutrient instantly.

An average person looking for general weight loss and fitness only requires 8-10 grams of protein post the workout. For serious muscle building an average person requires 20-22 grams. The actual percentage of protein is directly proportional to your weight. Please consult a professional dietician to get recommended protein for your body weight.

Non –Veg

Chicken Breasts: This body part of the chicken is the leanest (minimal fat content) and contains highest source of protein.  For every 100 grams of chicken breast you get 30 grams of protein. Best way to eat is grilling it with some fresh seasonal green vegetables. This will also comprise of a complete balanced meal and will contain essential vitamins & minerals.

Tuna: Every 100 grams of tuna tuna canned in water and drained provides an astonishing. 29.13 grams of high-quality protein. It can be best eaten as salad or with rice. It also contains essential minerals and vitamins that help boost the metabolism.

Salmon: It is high in protein, Vitamin D and Omega-3 fatty acids that support muscle formation and promote weight loss. Salmon also contains minerals such as iron, phosphorus, vitamins A and B, calcium and selenium. Eating salmon is very good for the heart as it lowers cholesterol, prevent the hardening of the arteries and make the arteries flexible.

Eggs: Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there. Eggs provide maximum amount of nutrition for the least amount of calories.

Vegetarian

Cottage cheese/Paneer: Is one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. The main health benefit is that cottage cheese is low in fat and carbs and very high in protein.

Broccoli: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g  of protein,. Broccoli is rich in cholesterol-reducing fiber , is a super source of chromium that helps regulate insulin and bloodsugar . It also has detox and antioxidant properties that help keep off infection and build immunity.

Pulses:30 gms of pulse or 1 cup of pulse contains 7 gms of protein in it. This almost meets the daily meal requirement of an average person looking for weight loss or general fitness. You can fresh sautéed vegetables and a chapatti to complete the vitamin, carbohydrate mineral and fibre dietary requirements to boost the metabolism.

Almonds: Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.

Water:Your body is 70 percent water and your muscle tissue is around 75 percent water. Keeping your muscles hydrated will help increase strength, increase energy levels and aid in proper digestion. A minimum of 7-9  glasses are recommended for best results.

 

Preventing Osteoporosis

Lately women in the early 30′s are suffering from osteoporosis.The earlier average age was 50 years onwards, around the same time menopause would set in. The reason is with menopause the body experiences a dramatic drops in estrogen production that results in bone loss. This was labeled  as  a growing old diseases since the two big reasons for developing osteoporosis are when the body fails to form enough new bone or when the old bones are reabsorbed by the body, but not anymore.

Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. Mineral intake during adolescence and early adulthood lays the foundation of healthy bones for the coming years.  Not getting enough calcium and body not being able to absorb enough calcium from the diet adversely affects the bone production and bone tissues.

Bone is a dynamic living tissue that becomes strong when exercised or used and becomes fragile when unused. Mostly we are advised to eat foods rich in calcium for bone development but equally excluding foods that lead to loss of bone mineral in the body like sugar, sodas, table salt, coffee and alcohol. But are you forgetting nutrients which directly or indirectly benefit the bone health like vitamin D for better absorption of calcium, vitamin K which activates osteocalcin which is a bone protein which bonds calcium, vitamin C which improves bone absorption and other bone minerals like magnesium, phosphorous, boron etc.

Though dairy is the most popular source of calcium but many other nutrients required for prevention and better bone health can be consumed from plant based sources like vegetables and fruits which are rich in various nutrients. Optimum levels of the following nutrients in your diet will improve your bone health as well as overall fitness.

Women are more prone to developing osteoporosis than men due to two reasons first they are genetically born with a lower bone mass than men and secondly estrogen levels. Estrogen plays an important role in keeping bones strong and healthy, in both men and women. Changing levels of estrogen especially in women make them more vulnerable to this disorder.

Foods bad for bone health

Salt: Over consumption of salt than the daily requirement could make you lose calcium. You require 2400 milligram of sodium in a day. Not only you consume sodium through salt in foods but foods naturally contain salt which could create an excess. Eat salt in moderation to avoid loss of calcium.

Soda: Sweetened softdrink and soda drinks cause loss of calcium in the body and has been observed while excreted in urine. The phosphoric acid which is the fizziness in soda drinks could fast loss of calcium.

Caffeine: Caffeine in excess of 100 milligram can cause loss of some calcium in the body. Caffeine is not consumed by the body just through coffee but some iced teas, energy drinks and other drinks contain them.

Alcohol: Alcohol blocks calcium absorption in the body and restricts bone building minerals to be absorbed properly. Bones become weak faster and can cause trouble while healing of bones due to alcohol consumption during fracture.

Some vegetables which immensely improve bone health and maintain them and avoid loss of bone minerals in the body are green peas, cabbage, broccoli, lettuce, spinach, asparagus, oats, parsley, lemons, milk and dairy etc. Though milk and dairy are the best sources but these vegetables have various nutrients to support good bone health and prevent osteoporosis. Exercising, the often most forgotten factor, is critical to bone health as it helps in improvement of bone density and better absorption of nutrients.

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