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.
When majority of us hear the word Chocolate, we imagine a bar, a box of candy and so on. Chocolate is an important ingredient in lots of foods – chocolate bars, milk shakes, cookies, flavored coffee, even breakfast cereal and medicines. In candy making, chocolate is next only to sugar in significance and incidence of use. Chocolate is exclusive in that it can be equally an essential ingredient and a complete toffee by itself. But yet, not many of us know the distinctive genesis of this popular delight.
Nearly all people wish if they can include chocolate in their diets, that they can eat it guilt-free without having to worry about it. Media headings concerning chocolate regularly feel bittersweet. One week it’s fine for you and the next week, it’s terrible. If you think the chocolate build up, you might worry it’s causing you skin troubles, making you fat etc. Well, in fact people can incorporate chocolate in their diets. Chocolate lovers may be amazed to learn that it’s a lot healthier than other sugary treats. Lots of the aged myths about chocolate and health are collapsing under the influence of scientific truth. New research has shown that chocolate can be a part of a healthy diet.
Here, we tell you with help from an Infographic, some popular myths and facts about chocolate -
Acidity occurs when there is excess secretion of acids in the gastric glands of the stomach. When the secretion is more than usual, we feel, what is commonly known as heartburn, which is normally triggered off by consumption of spicy foods. Below are the foods which can help to reduce acidity.
1. Oatmeal-Oatmeal is just about the best breakfast and its filling and doesn’t cause reflux.
2. Ginger-In moderation, ginger is one of the best foods for acid reflux. It has been used throughout history as an anti-inflammatory and as a treatment for gastrointestinal conditions.
3. Aloe Vera-Aloe Vera is famous as a natural healing agent. Aloe Vera can be used in recipes as a thickener and for congealing liquids.
4. Roots and greens-Cauliflower, broccoli, asparagus, green beans, and other greens are all great foods for the acid reflux. Pretty much all of the green and root vegetables are recommended for people having trouble with acidity.
5. Couscous and rice-Couscous (semolina wheat), bulgur wheat, and rice (especially brown rice) are all outstanding foods for acid reflux. A complex carbohydrate is a good carbohydrate!
6. Cold Milk -2 or 3 tbsp of cold milk gives instant relief from acidity.
Here are some guidelines to cure acidity…
- Skip the aerated drinks as well as the caffeine. Opt for herbal tea instead.
– Have a glass of lukewarm water every day.
– Include banana, watermelon and cucumber in your daily diet. Watermelon juice is great for curing acidity.
– Nariyal paani is known to soothe the system if you suffer from acidity.
– Keeping long intervals between meals is another cause for acidity. Have small but regular meals.
– Try to avoid pickles, spicy chutneys, vinegar, etc.
– Boil some mint leaves in water and have a glass of this after meals.
– Sucking on a piece of clove is another effective remedy.
– Jaggery, banana, almonds and yogurt are all known to give you instant relief from acidity.
– Excessive smoking and drinking will increase acidity, so cut down.
– Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.
– Ginger aids in digestion. Either buy powdered ginger in capsule forms or add the herb to your recipes.
– Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onion.
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.
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
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.
It’s normal to feel anxious from time to time, but if you’re exhibiting symptoms of anxiety (such as excessive worry, restlessness, fatigue, irritability, difficulty concentrating and insomnia) every day for several months, you may have an anxiety disorder that needs treatment.
Severe anxiety disorders are often treated with medications like antidepressants, SSRIs and MAOIs, but people with mild to moderate anxiety symptoms can often find some sort of relief through natural anxiety treatments. Even though these methods are “natural,” it’s important to check with your doctor to determine if these treatments are safe for you, especially if you’re taking antidepressants or other medications, which can react dangerously with some herbal and natural supplements. If your doctor gives you the go-ahead, try these six natural ways to treat your anxiety symptoms
Take a moment to close your eyes and focus only on your breathing. Inhale slowly through your nose. Feel your diaphragm move up into your rib cage and extend your belly outward as you inhale. Slowly push out your breath as you exhale through your mouth. Feel the stress being breathed out of your body. It is no longer a part of you. Each breath should take 6 seconds to complete. Spend 3 seconds slowly inhaling through your nose and the other 3 seconds slowly exhaling through your mouth. Take 5-10 breaths like this and you’ll instantly feel more relaxed.
Drink Green Tea
L-theanine is an amino acid found in tea plants. It also promotes relaxation and modifies the stimulating effects of the caffeine present in green tea. What does that mean exactly? Well L-theanine is a caffeine antagonist, meaning that it offsets the “hyper” effect of caffeine. That is why many people will have a “soothing” cup of tea and not a soothing cup of coffee. Green tea contains more theanine than the other teas. Try drinking Green Tea in the morning for a more gradual and calming wake-up boost.
Although Cardio Exercise like running or bike riding is more effective for relieving anxiety, weight lifting works well too. Really, just getting to the gym in general and burning off some steam is a wonderful way to feel better. Exercise doesn’t just provide a physical release. You’re also providing a mental release as well. By exercising, you counterbalance your negative thoughts with a positive feeling that you are taking steps towards improving your health. In effect, you cast aside worry and calm your mind with the natural high of working out.
Go for a Walk
Nothing clears my head like a nice brisk walk. This is even better if you have beautiful backgrounds of nature to stroll through. Whenever I visit my extended family, I always make time for a 10 minute walk around their lake. As you walk, think about the rhythm of your body as you stride from one step to the next. It’s calming to focus on your breathing. Concentrate on each breath and empty your thoughts as you move along.
Every night before bed, take 5 minutes to stretch. Even if it’s just touching your toes, every bit helps. When you stretch, you relieve tension in your back and muscles. You’ll feel calmer and more relaxed instantly. This is a great way to prepare for a fantastic night’s sleep. If you prefer not to stretch right before bed, you can stretch before going to the gym. It helps circulation and prevents injury as well. This anxiety reliever takes just minutes and it really does wonders. As a side benefit, you’ll feel so much better physically. Since I started stretching, I’ve noticed significantly less muscle cramps and soreness after a workout. I can honestly say this technique has made me feel younger and more vibrant.
Eat Your Favorite Food
I’m not telling you to go out and binge to get over your anxiety. Obviously that’s not a healthy strategy. However, you are allowed to indulge in your favorite comfort foods when things get particularly stressful. It gives you that psychological satisfaction your mind needs and it forces you to reach out to comforting zones. However it is advisable not to overeat high calorie comforting foods and feel sorry later for your health. So indulge sometimes but in moderation!
Foodborne illness is a big concern during the summer months. When the weather warms up, people plan more outdoor activities. Foodborne illnesses, like salmonella, E. Coli, varieties of Hepatitis and even botulism, increase during the summer months.Bacteria generally flourish in warmer and more humid conditions so it is important to protect yourself and your family from potentially life threatening illnesses.
What is a Foodborne Illness?
Foodborne illness, or food poisoning, is what happens when food becomes contaminated with bacteria and becomes unsuitable for eating.
There are certain foods which are more susceptible to contamination e.g. raw and under cooked meat, poultry, soft cheeses and egg.
Symptoms of foodborne illness include nausea, vomiting and diarrhea, as well as appetite loss, abdominal pain and cramps, even fatigue and fever. Symptoms of food poisoning usually start within a few hours after consuming the contaminated food. Most instances of food poisoning are mild and will go away without any medical treatment, however, other cases, like botulism, can be very severe and require medical attention. If the symptoms get worse or do not improve, then it is important to get medical attention as soon as possible.
Preventing Foodborne Illness
Foodborne illness is easy to prevent if you follow these simple steps -
1. Clean! Clean! Clean! It is important to clean kitchen and food preparation surfaces often. Washing hands and cleaning surfaces reduce the chance of transferring bacteria to food items.
2. Separate and don’t cross contaminate. Don’t keep raw foods near other foods that are ready to eat. Use different cutting boards for poultry and meat items. For instance, you wouldn’t want to cut lettuce on the same surface you use for preparing chicken. Cross contamination is a large cause of food poisoning.
3. Cook according to proper temperatures. Cooking meat according to the proper temperatures helps to kill any harmful bacteria. Bacteria grow best between 40°F and 140°F.
4. Put Leftovers Away Promptly. Keep the hot food items hot and cold food items cold. If items are left out longer than two hours, foodborne illness becomes a real possibility. The USDA warns that if there is any doubt about the safety of a food, throw it away and don’t take unnecessary risks.
Remember….Prevention is better than cure!
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.
There is now a clear evidence from worldwide research that it is unhealthy to indulge in angry thoughts, words or actions. Anger contributes to blood pressure disorders, cancer and stress-related illnesses, as well as weakening the very fabric of our society, the family.
On one hand, an angry outburst can be a stress release, better for you than keeping seething feelings bottled up inside. But chronic anger can make you physically sick, researchers say.
Frequent angry episodes can raise your risk of heart attacks and strokes and weaken your immune system, reports the U.K. Daily Mail. Chewing over past mistakes and missed opportunities — “looking back in anger” — can make you more sensitive to pain, too, say researchers at the University of Granada in Spain.
It’s well known that anger affects the body: The heart rate increases, blood pressure rises, and blood flow to muscles is reduced; glucose levels and adrenaline rise to give the muscles a shot of energy for the “fight or flight” response.
But never expressing anger when that’s what you’re feeling can be downright deadly. Swedish research shows that those who walked away from conflict without saying anything (though they had reason to be upset) had double the risk of a heart attack compared to men who challenged authority. Unexpressed anger is also linked to a lowered immune system.
Here’s what you do to break the anger cycle:
1. Keep a Diary-Write down every occasion when you feel angry in any way.
2.Cool Off-When you notice yourself getting caught up in an angry situation, apply one or more of these 5 cooling-off techniques:
- Move away from the situation, out of sight and hearing of the other person if possible.
- Drink a glass of ice-cold water to cool the blood.
- Lie down on your back until the anger passes.
- Count to 10 if slightly angry, to 100 if very angry, before saying another word.
- Do something very physical like furiously cleaning the house or garden, or a non-competitive exercise.
If none of these works, look at yourself in a mirror and see how ugly your face has become. This will shock you into banishing the anger.
3.Listen Well-When someone expresses irritation or anger towards you, try listening without interrupting, defending or attacking back. They will feel valued and understood, you don’t fuel their fire and there might be some useful tips in their complaint.
4.Accept More-A lot of anger rises up because we want people or situations to be different. Accepting things as they are is not necessarily a sign of weakness. When we choose to enjoy a rainy day even though it cancels our plans for a barbecue, that’s common sense not weakness.
5.Sympathize-A friend of mine handles customer complaints for a telephone company. When someone is angry, she sympathizes with them: “Your phone cuts out? That’s terrible! No wonder you’re upset.” The caller feels grateful at being understood and anger dissolves. Look for the hurt underlying the person’s anger – then you’ll feel compassion instead of reacting with anger yourself.
6.Be Assertive-If you say “Yes” when you mean “No”, and “No” when you mean “Yes”, resentment festers and builds up into anger. Get angry at your fear of speaking the truth, instead of feeling hostile towards the person you fear.
7.Look for the Good -Seeing only the negatives in another person can fan a small spark of anger into an uncontrollable blaze. Look for the strengths and virtues in the person you feel angry towards. Insist on thinking that way, and speak well of them at all times. This smothers the blaze and the anger has nothing to feed on.
We hope you find these few words helpful. However, it is not always easy to deal with anger by our self. Sometime it helps to discuss the matter with a professional. Don’t let anger ruin your life.
Working all day long, family related issues, social engagements, with such hectic schedules, everybody tends to minimize the time spend at the gym. Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Here are six tips to streamline your trip to the gym without sacrificing your workout.
Before going to the gym; make sure you are fully prepared for your visit. Untangle your headphones, create a playlist at home, fill your water bottle… all of these things add up and waste precious gym time, so make sure you’re ready to go as soon as you step onto the gym floor.
Do Something You Enjoy
Exercise can seem like a chore if it’s something you don’t enjoy, so find an activity that helps you burn calories while boosting your mood and relieving stress at the same time. After a frustrating day, for example, try a yoga class to find your happy place while strengthening and stretching your muscles.
Avoid Peak Hours
If possible; schedule your workouts around peak hours when other gym goers are also trying to fit in their workouts. That way, you have your choice of exercise equipment and avoid waiting for your favorite machine.
Utilize High-Intensity Intervals
Even though you might want to minimize the time you spend at the gym, you can still maximize your workout with some high-intensity intervals, which burn some serious calories. Try alternating one minute of high-intensity activity with two minutes of steady-paced exercise. For example, try sprinting intervals during your treadmill workout or adding bursts of plyometrics to your strength training routine.
Multitask Your Muscles
Another way to maximize your calorie burn is by performing multiple moves that work several muscles at once. For instance, do crunches on a stability ball to engage your entire core as well as your arms and legs. The more muscles you can work at once, the less time you’ll spend at the gym.
Create A Shower Strategy
If you shower at the gym after your workout, create a game plan to get you in and out of the locker room–fast. If you take a group exercise class, bring your towel and flip flops to class with you, so you can make a beeline for the showers once class is over. You’ll avoid stopping by your locker and waiting in line. Additionally, hang your undergarments on a hook in your locker, so you don’t end up fumbling around looking for them in your gym bag.
Planning head can play an important role in making your physical activity regular in your daily routine!
Staying fit and healthy is very important. You need to keep a close watch to your diet and make sure you eat healthy and nutritious diet every day. It is hard to find time to exercise these days especially for those who work in the office. But you need to find out the best time to exercise so that you keep your energy level high and stay fit for longer time.
There’s never a bad time to do something healthy. When it comes to maximizing your health, timing is everything so it is very well said by one of the writer Edlund “If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even start feel better in your day to day regime.
Your Body Clock
Your body’s rhythm determines whether you’re a night owl or an early bird. These rhythms influence body functions such as blood pressure, body temperature, hormone levels, and heart rate, all of which play a role in your body’s readiness for exercise.
Using your body clock as a guide to when to go for a walk or hit the gym will show you the best time to exercise.
The Perks of Morning Exercise
If you have trouble with consistency, morning may be your best time to exercise, experts say.
“Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. “The thinking is that they get their exercise in before other time pressures interfere,” Bryant says. He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.
Finding Your Own Best Time to Exercise
Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? The answer to this question may help you in finding the best time to exercise.”Most of all, find a time that helps you make your exercise a regular, consistent part of your life,” says Aldana, a professor of lifestyle medicine in the department of exercise sciences at Brigham Young University in Provo.
So When Should You Exercise?
If you are not currently active, and have the ability to work out in the late afternoon, start here, and see if you can develop a routine. This may be a good incentive to leave work on time, or to include co-workers or your kids in your workout routine. Plus, you can work off the stress of your day so you don’t bring it home with you. So one day, you’ll reach a point where daily exercise comes as naturally as breathing.
Try to pick up a time of a day for the exercises and that will become the best time to exercise.
Routinely cheating on your eating plan or shying away from physical activity may explain why your weight loss has come to a screeching halt—or failed to take off in the first place. If you’re not burning more calories than you take in, pounds will stick around. But if conscientious calorie counting and regular gym sessions get you nowhere, consider another factor at play in the feud against fat—your hormones. Though as yet there is no proven miracle combo of foods or behaviors that will jump-start those internal executors into setting our fat on fire, we can give our hormones a better chance by creating a stable environment in which they can work.
Eat Whole Foods
Think a diet high in fiber, complex carbs, and low-glycemic-index foods like whole grains and fiber-rich vegetables and fruit, as well as unsaturated fats, which will take longer to metabolize and help you stave off cravings, says Alice Chang, M.D., assistant professor of endocrinology and metabolism in the department of internal medicine at UT Southwestern.
Eat foods in their intact form, Greene adds: whole oranges, for instance, instead of juice. “One glass of juice might take three oranges, plus the added sugar,” he says, “but if you were eating oranges themselves, you’d probably stop after one-and-a-half.” Having five or six small meals of lean protein and complex carbohydrates throughout the day will help keep your blood sugar stable.
Cameron recommends exercising an hour per day, five days a week, to combat hormonal weight gain. But that doesn’t have to mean a solid hour of running: “Park the car at the end of the lot,” she says. “Take the stairs.”
Strength-training can also help with hormonal balance, says Brian McFarlin, Ph. D., associate professor of exercise, physiology, nutrition, and immunology at the University of Houston: “It alters the cortisol level, helping you burn calories and fat. Even at rest, muscle burns more calories than other tissue.”
Check Your Stress
For most people, basic stress-relief measures, such as getting a massage or seeing a counselor, “will lead to better hormonal balance,” Gluck says. A variety of research shows that people who practice yoga three times a week tend to gain less weight; one study published last year by the Journal of the American Dietetic Association found that middle-aged people who did yoga gained less weight over a 10-year period than those who didn’t.
Get Plenty Of Sleep
A 2004 study at the University of Wisconsin-Madison revealed that subjects who slept less had lower levels of leptin [satiety hormone] and higher levels of ghrelin [hunger hormone]. Other research has shown that just three days of sleep disruption increases insulin resistance in humans.
These 10 hormones hold the secret to losing weight and feeling great.
In essence, insulin governs your body, and it has a profound effect on aging.
Glucagon performs the exact opposite function of insulin—it melts fat.
If a person is having trouble in controlling appetite, it is always a leptin imbalance problem.
Human Growth Hormone
Human growth hormone (HGH) is the quintessential anti-aging hormone.
The thyroid hormone keeps us fit, provides energy, improves thinking abilities, boosts the immune system, decreases bad cholesterol, and lowers blood pressure.
Testosterone makes men masculine, but it is also present in small amounts in women, and aids libido in both genders.
Estrogen increases alertness, lowers body fat, protects against heart and Alzheimer’s disease, and more.
Progesterone reduces anxiety and has a calming effect on mood – it makes women happy.
DHEA is gaining ground as a hormone that improves one’s sense of well-being, relieves fatigue, fights depression, and plays a role in the prevention of osteoporosis in postmenopausal women.
Cortisol, a stress hormone, gives us energy. This major hormone keeps us alive thanks to its three essential and powerful properties: it increases blood sugar levels (and thus energy levels), raises blood pressure, and neutralizes inflammation.
A healthy diet gives you energy, supports your maintains mood, your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. The importance of regular workout and healthy foods for women helps to reduce Premenstrual syndrome, boost immunity, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.
10 Healthy Foods for Women
1. Calcium-Rich Foods
Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to prevent risk of osteoporosis.
- 4 to 8 years: 800 milligrams Healthy foods for women are low-fat dairy products, dark green leafy vegetables, fortified cereals etc. Check this list to see how much calcium you need each day:
- 9 to 13 years: 1300 milligrams
- 14 to 18 years: 1300 milligrams
- 19 to 50 years: 1000 milligrams
- 51 to 70+ years: 1200 milligrams
2. Iron-Rich Foods
Due to their monthly cycles, pre-menopausal women need more iron. Good sources of iron are rice flakes, sprouts, beetroot, spinach, tofu, pomegranate, dried apricots, and jaggery.
Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men.
3. Fruits Rich in Vitamin C
Another important list of healthy foods for women is fruits rich in Vitamin C. These include citrus fruits, strawberries, green and red peppers, mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary heart disease. Fit two to three servings (or more) of fruit into your daily diet. The RDA for vitamin C for women is 75 milligrams a day.
4. Green Leafy Vegetables
This category of vegetable includes everything from spinach, methi to darker lettuces and can be considered as a nutritious and healthy food for women. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to the diet. Try to get at least three servings of vegetables each day.
Nuts are very healthy foods for women as it is full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an 5-7 a day.
Water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, glasses of water each day is the key. Eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake.
7. Cranberries and Cranberry Juice
The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, thus warding off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.
8. Foods Rich in Folate
Healthy foods for women like asparagus, oranges, fortified cereals and beans which are rich in folate is important during pregnancy for ensuring proper neural tube development of the foetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.
9. Whole Grains
Whole grains are high in fiber and therefore help stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, into your diet.
10. Soy Protein
Soy protein is found in products like tofu and soymilk to soy nut butter and cereal. Soy protein is heart healthy and (helps lower “bad” cholesterol levels), is rich in phytonutrients and also consider as one of the most healthy food for women. Aim for up to 25 grams of soy protein per day.
Whole grains deliver superior taste and nutrition. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. Health experts advise everyone – men and women, young and old – that grains are a healthy necessity in every diet, and that it’s important to eat at least half our grains as “whole grains.”But firstly let’s see what whole grain actually is? And why is it so important?
Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their “whole” form (more on that later). Whole grains even include popcorn!
You may already be eating whole grains. When you munch popcorn in the theater, enjoy a bowl of hot oatmeal, you’re probably focusing more on the delicious taste than on the fact that these foods are whole grains.
Choose a whole foods diet!
Whole foods not only provide you with many micro nutrients, antioxidants, photo chemical, carbohydrates, protein, and fat, but they do so in specific ratios and forms. All of which are perfectly coordinated to work synergistically to promote and protect your health. Studies are consistently discovering health benefits linked to whole foods supporting the notion that there are more benefits of whole grains foods than their refined counterparts.
HEALTH BENEFITS OF WHOLE GRAINS:
Heart health. Heart-healthy diets rich in whole grain foods can reduce the risk of heart disease.
Reduce cancer risk. Low fat diets rich in fiber-containing grain products, fruits and vegetables may reduce the risk of some types of cancer, particularly of the stomach and colon.
Manage diabetes. The American Diabetes Association recommends whole grain as part of a diabetic diet.
Keep you regular. Fiber from whole grains promotes regularity and keeps the intestines working smoothly to help maintain good digestive health.
Weight management. A growing body of evidence supports that people who eat more whole grain tend to have healthier body weights and gain less weight over time than those who don’t.
NUTRIENTS- indicating the benefits of whole grains:
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamine, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Dietary fiber from whole grains or other foods may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulitis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
The B vitamins thiamine, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency. They should eat foods rich in iron along with foods rich in vitamin C, which can improve absorption of iron. Whole and enriched refined grain products are major sources of iron too.
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.
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
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.
Eating out is a fun and easy way to socialize with others and relax at the same time. Chinese food is one of the favorite cuisines because there are so many flavorful dishes. Although, many of the foods at Chinese restaurants are cooked with dark meats and a lot of oil, so they are loaded with calories, fat, sodium and even sugar. It’s possible to eat healthy, yet still palatable foods while dining at a Chinese restaurant, provided that you know what keywords to look for on the menu.
Different Steps of Choosing Healthy Chinese food
Spring rolls are smaller than egg rolls and have a thinner wrapper. Usually, they are filled with vegetables and rice. Chinese soups are also low in calories. One serving of wonton, hot & sour or egg drop soup is a wise option to choose. Avoid the fried noodles that often come with these soups. Sprinkling them on top increases both the calorie and fat content.
Avoid sweet and sour pork or chicken, fried dishes and crispy beef. Large portion sizes can turn a low-calorie meal into a calorie-laden feast. Try shrimp with lobster sauce, which is composed of shrimp in a light wine sauce with egg, mushrooms and scallions
“Buddha’s Feast” is a vegetable side dish that comes either steamed or stir-fried. The steamed option is lower in calories and includes a variety of mixed vegetables, such as snap peas, asparagus, black mushrooms, broccoli, baby corn and carrots.
In general, there are five traditional Chinese cuisines from five different regions in China. Cantonese is the cuisine of southeast China and, in general, is known for lighter fare. While not all Cantonese food items are low-calorie, many tend to be a better choice and include such options as lightly cooked meat and vegetable dishes. Dishes made with fish, other seafood or chicken and lots of vegetables are usually the best choices calorie-wise. Also look for key words on the menu that indicate healthier preparation methods, such as steamed, “Jum” which means poached and/or “Kow” which means roasted.
The preparation method helps determine whether a Chinese take-out dish is healthy. Your best bet is to choose something that is barbecued, broiled, poached, roasted or steamed. Menu terms to look for include chu, shu, jum and kow. Stir frying may be a good option if you choose vegetable dishes, but rice and noodle dishes absorb too much oil to be healthy when stir fried. Avoid dishes that are battered, breaded or fried.
Many Chinese take-out options are high in salt. Make your choices of healthy Chinese food by asking the chef to prepare them without soy sauce and MSG, and limiting the amount of extra sauces that you add to your meal. Servings are large, so share with a friend or pack at least half in a container to enjoy healthy Chinese food for a later meal. This will help keep you from eating excess calories in one meal.
Ask that the chef use minimal oil and only half the sauce, or to prepare your take-out food in vegetable stock. Request extra vegetables, or order a side of steamed vegetables to mix in with your main dish in order to get healthy Chinese food. Then serve and eat your food with chopsticks to minimize the amount of sauce you eat and to help you eat your meal slowly so you eat less. Start your meal with soup or steamed appetizers instead of fried appetizers, and drink tea or water instead of soda.