Foods that Help Fight Acidity

We’ve all suffered from it at some point or the other. Let’s see the foods and tips that can prevent acidity….

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.

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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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Natural Remedies for Anxiety

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

Breathing Exercises

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.

Exercise

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.

Stretch

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!

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Foodborne Illness During Summer Months

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!

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The Best Time To Exercise To Stay Fit

“Reading is to the mind what exercise is to the body” - Joseph Addison

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.

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Balance Your Hormones to Lose Weight

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.

Move

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.

Insulin

In essence, insulin governs your body, and it has a profound effect on aging.

Glucagon

Glucagon performs the exact opposite function of insulin—it melts fat.

Leptin

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.

Thyroid

The thyroid hormone keeps us fit, provides energy, improves thinking abilities, boosts the immune system, decreases bad cholesterol, and lowers blood pressure.

Testosterone

Testosterone makes men masculine, but it is also present in small amounts in women, and aids libido in both genders.

Estrogen

Estrogen increases alertness, lowers body fat, protects against heart and Alzheimer’s disease, and more.

Progesterone

Progesterone reduces anxiety and has a calming effect on mood – it makes women happy.

Dehydroepiandrosterone (DHEA)

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

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.
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10 Healthy Foods for Women and Better Fitness

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.

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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You Are What You Eat

It’s a famous phrase “YOU are what you eat” but only few of us are fully aware of its meaning. Eating healthy food is very essential in order to enjoy life.Eating well does not require eating expensive or unusual foods. Simple foods from the basic food groups will serve your body and nourish it to contribute to your overall health. According to National Institute of Health, Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize foods that are the smartest choices.

“GO” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories. For eg. Whole grains and pulses, Fresh fruits and vegetables, Dairy products.

“SLOW” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories. For E.g. Processed food items, Red meat etc

“WHOA” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories. E.g, Aerated drinks, sweets, Fried items, etc

To be healthy in each decade of life, you need to follow certain essential points.

Teenage and Eating!

Before you eat the next candy bar think about it, if that is going to improve your health or make it worse. Most teens do not realize what they are eating or why they are eating. The teenage years are the most important time to watch what you are eating as these are body development years and we mostly form our eating habits during these years. There are certain guidelines that need to be followed by each and every teenager.

Do not eat when you are not hungry!

If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as a fruit or a couple of nuts.

Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location.

Check food labels.

Always eat a good, hearty breakfast!

Eat your dinner earlier.

Avoid regular intake of fast food and junk food (French fries, pizza, etc.)

Limit your intake on sweets.

Fill up half your plate with veggies.

 

Adults and Eating!

With advancing age, certain changes occur in the body. In thirties you may feel slowing of metabolism plus difficulty in losing weight. Your diet should be planned in such a way that it fulfils the body requirement according to physiological changes.

One should include whole grains, good quality proteins and healthy fat sources in daily diet.

There should be a regular exercise routine to help keep body healthy and fit and prevent extra deposits of fat to be stored in body cells.

Females have various stages of hormonal changes during adulthood, from pregnancy to menopause. They should take care of their daily diet, activity pattern and extra supplementation, when required to combat with various body changes physically and physiologically.

Intake of vitamins, minerals and fibre should be increased depending of gender and that of fat and sweets should be reduced as body does not require any extra nutrition for growth and development.

Old age and Eating

The old age is the risk factor for various diseases. Chances of cancers are more here. So one should take extra care. All the body functions tend to slow down, muscles become weak and lose. This stage of life demands extra conscious effort and discipline in daily routine. Consumption of alcohol and smoking should be minimum. Small and frequent meal pattern should be followed. One should consume 4 to 6 meals in a day. This will reduce any kind of stress and enhance the metabolism. Plenty of fresh fruits & vegetables and omega 3 fatty acids should necessarily be added in the diet.

 

Irrespective of the age group we belong to, one should always be conscious of his eating habits and lifestyle. For example:

One should read labels carefully before buying any food item and chose from healthier alternatives.

One should eat fresh and seasonal fruits and vegetables.

One should go for regular health checkups.

One should take experts advice to help in planning a balanced diet and exercise pattern according to body’s requirement.

One should take recommended amount of daily water and sleep.

One should prefer eating home-cooked and fresh meals.

One should not indulge in fried items, sweets, alcohol and smoking.

A healthy lifestyle might take a little extra effort from your side to build and implement but the benefits that one gets of following a balanced and healthy routine are numerous. It’s worth the effort made!

 

 

Healthy Foods That Keep You Full

Do you find yourself hungry 30 minutes after eating? Certain healthy foods can keep you full for sufficient hours, helping you avoid mindless munching throughout the day. No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. Eating healthy foods will be helpful to keep you full for a longer time and help you manage your appetite.

Here is the list of healthy foods that you should eat in your daily lifestyle -

Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Eggs will help you feel fuller longer-a lot longer. Add two eggs in your breakfast with whole grain bread. This combination of protein and complex carbohydrates helps to prevent spikes in blood sugar levels and keeps the digestive system engaged for a longer period, preventing you from feeling hungry soon.

Soups: Studies show that foods containing a lot of water can keep your stomach full. And when you start a meal with soup, you activate brain signals that begin to tell you’ve had enough to eat, so that by the time you finish your second course, you’ll be satisfied. Vegetable soups are one of the best healthy foods. Vegetable soups in which some green vegetables and spicy condiments have been added are perfect for keeping you satiated for at least a few hours. The water content of soups ensures that you feel a bit heavy. Fiber-rich soups, like those made from spinach, are particularly good for this cause.

Salads: Salads are an easy way to stick to a healthy diet. Just boost the stay-full factor by filling your salad bowl with fiber and protein. Foods containing fiber helps make you feel fuller. Adding more fruits and vegetables in it increase its fiber content, so your best bets are fruits, veggies, and whole grains. So, add these healthy foods in your meal and keep yourself full with fewer calories.

Whole Grains: Adding whole grains in your major meals helps you to feel full for a longer time. Eating whole wheat or multi-grain bread or rotis are recommended since complex carbohydrates release glucose slowly. They also adds fiber which helps in keeping the stomach full for a sufficient time since fiber slows down digestion.

Beans and Legumes: Beans and Legumes are one of the best healthy foods choices. They are nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full for longer.

Apples: Apples are great at suppressing your appetite, because they contain a lot of a bulk. This fiber has the ability to expand in your stomach, making you feel full and turning off your appetite longer than other fruits, and far longer than other processed snacks!

Green Veggies: Green Vegetables are all time healthy foods. Veggies have a very high concentration of soluble and insoluble fiber along with having a thermic effect. This refers to the overall effort exerted by the body in digesting foods. While proteins have a very high thermic effect, veggies like Spinach too have a high thermic value. When the metabolic processes are busy, trying to digest such foods, the tendency to feel hungry is automatically reduced.

Add all these healthy foods in your diet and keep yourself full for longer.

Foods for Stamina Development

You need tons of energy to cope with your hectic lifestyle. A well balanced diet rich in nutrient dense foods, helps build up body stamina and increase energy levels, especially if you’re interested in sports and athletics. Good stamina is a result of good energy levels, and we get our energy from food. So the degree of stamina we have is largely just a reflection on what we eat.

Following is our list of foods for stamina development, to keep you active throughout the day with enough energy levels -

Bananas: Bananas are best eaten a few hours before you intend to exert yourself. Being a great source of carbs, they are so effective because they trigger the release of dopamine. Bananas are among top foods for stamina improvement. This is known to increase our concentration and drive and is one of the reasons that caffeine makes us so alert.

Green leafy vegetables: Packed with micronutrients, it is essential for building stamina and also to improve your RBC count. Green leafy veggies are rich in fiber and digest slowly while maintaining your blood-glucose levels.

Peanut butter: Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also an excellent food among foods for stamina building. It is high in calories and digests slowly. Consume peanut butter in combination with complex carbohydrates like whole wheat bread or as a dressing on green salad .

Beans: Beans are a powerful food for stamina building due to their high iron content. Iron is used by your body to make red blood cells, which carry oxygen to working muscles. Beans are also high in protein, which slows the digestion of carbohydrates and provides a sustained energy release. A traditional combination like beans and rice provides lots of sustained energy.

Beetroot juice: Consuming a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is rich in vitamin A and C —making it the best food for stamina building and reducing fatigue.

Oatmeal: One of the best foods for stamina development. Oatmeal is an unprocessed carbs, which gets digested slowly and hence keeps you feeling full for a longer period of time.  A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level.”

Coffee: Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energized and active throughout the day. Caffeine is almost always completely absorbed and used by the body once ingested. It also affects every organ of the body, increasing mental alertness and energy. Caffeine has a glycogen-sparing effect on the body. Glycogen is glucose that is stored in the muscles for long-term energy.

Foods for stamina building provide calories which serve as energy your body needs to function properly. These Foods also furnishe your body with nutrients and vitamins which help sustain energy. For improved stamina, the right choice of foods can keep you going all day long. So, pick from these power packed foods and experience the change in your energy levels!

Good Sleep For Good Health

Nothing makes you feel more refreshed than a good sleep in night. It is a natural cyclic state of resting for mind and body. There’s more to an ideal 7-8 hrs of sleep than just preparing our bodies for the next day. Adequate sleep is an essential part of good health and plays an important role in all body functions hence ensuring a better mental and physical fitness.

The National Sleep Foundation (NSF) reported that good sleep is essential for a person’s health and well being.

Lord Chesterfield very well said that “A light supper, a good night’s sleep and a fine morning have often made a hero out of the same man, who, by indigestion, a restless night and a rainy morning would have proved a coward.”

Now, the question is “Can good sleep make good health?”

Yes, sleep makes you feel better. Adequate sleep is a key part of a healthy lifestyle. Without it, one becomes more susceptible to health problems, such as heart disease, obesity, depression and many more. Some facts of sleep which lead to a healthy life are -

 

Good Sleep Keeps Heart Healthy: Lack of sleep has been associated with worsening of blood pressure and cholesterol so some experts say that heart will be healthier if one gets between( 7 -9 hours) of sleep each night.

Sleep Helps to Make Body Repairs: Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage. This is the time when the cells undergo wear and tear and that’s what makes you feel refreshed in the morning.

Good Sleep Reduces Stress: When your body is sleeping deficient, it goes into a state of stress. Therefore it is recommended to have good sleep in order to allow your body to cope with day’s stress and manage it in a better way with a relaxed mind. It is found that any amount of sleep deprivation reduces mental performance.

Sleep & Weight Loss: Lack of sufficient sleep affects the appetite regulating hormones. It also aggravates cravings for high-fat and carbohydrate rich foods, making a route to weight gain. It also affects the body’s ability to regulate blood sugar levels, a key factor in weight management. So, if you want to be on a healthy weight, make sure you get a good sleep every night.

Good Sleep Reduces Depression: Lack of proper sleep and depression is inter-linked. Depression may lead to insomnia and lack of sleep increases depression. Sleep impacts serotonin levels (feel-good hormone) which affect the mood of an individual.

Sleep Prevents Cancer: People working for long hours have a higher risk for breast and colon cancer. There is evidence stating that good sleep can alter the balance of hormones in the body which may influence cancer progression.

As you can see, sleep needs are especially impacted by lifestyle and health. So to make your life healthy and happy one should follow this recommendation which is reported by National sleep Foundation.

 

As very well said by Benjamin Franklin, “Early to bed and early to rise, makes a man healthy, wealthy & wise.”

Healthy Lifestyle Foods

There are wide varieties of healthy lifestyle foods to fight infection, boost energy and maintain healthy heart plus many more. Including such foods in regular diet combined with exercise may add years to your life span. So, stock up your kitchen with healthy foods and add them in your diet for rich nutrients such as antioxidants, fiber etc. that delivers more than just the taste. The following is the list of healthy lifestyle foods that must be included in your daily diet to boost your overall health and well-being:

Garlic: It has antibacterial, anti fungal and antiviral properties. Garlic also works within the body’s vital systems, such as the circulatory, digestive, and immunological, to promote detoxification, cleansing, lowering blood pressure, strengthening the immune system and healing. All in all, garlic helps promote good health.

Oats: Nothing starts the day off better than a big bowl of warm oatmeal. Oats has many benefits, particularly for the heart, that makes it a smart choice among healthy lifestyle foods. Oatmeal contains a special strand of fiber called beta-glucan which reduces levels of bad cholesterol and protect your heart. Oats also boost the immune system. Because oatmeal is rich in fiber, eating it in the morning will help stabilize your blood sugar.

Beans: The unique combination of fibers, carbohydrates and vital nutrients make beans a premium source of nutrition and healthy lifestyle foods. Beans are high in soluble fiber that helps reduce cholesterol. The lean protein in beans helps maintain and promote muscle while complex carbohydrates provide a sustained energy source. Beans are naturally low in fat which is helpful in weight loss.

Yogurt: It has power-boosting protein and bone-building calcium. Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, known as pro-biotic, that keeps down the growth of harmful bacteria in your gut. Eating yogurt could help with inflammatory bowel diseases, ulcers, and urinary tract infections, which makes it popular among various healthy lifestyle foods.

Olive Oil: Include two tablespoons of extra virgin olive oil in your diet each day. Olive oil is beneficial to your health and well being. Olive oil helps lower levels of blood cholesterol leading to heart disease and blood pressure. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol build-up.

Sprouts: They have always been very popular as healthy lifestyle foods. Sprouts are excellent sources of protein and contain a wide range of different nutrients that can help maintain good health. Beside the nutrients, they are also abundant in enzymes, which can keep our bodies remain healthy and fit. Another thing you will love about sprouts is how easy it is to digest this healthy food. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging.

Valentines Day, the Healthy Way

Are you planning to celebrate Valentine’s Day the usual way- a lavish meal, drinks, gifting chocolates, cakes, and the works. Sure, it seems like the standard thing to do with your loved ones, but is consuming unhealthy high calorie food the real way to show our love for people we care about? We have an idea, to help you celebrate Valentine’s Day without increasing your mid-section bulge.

To show that we care for you, we’re going to help you make this Valentines Day healthy, and help you show your love for people you care, by actually celebrating it in a way, that is really good for both of you! Read more

5 Fruits to Boost your Health

Fruits are a major and natural source of  many vitamins, minerals and other natural substances to protect you from chronic diseases. Fruits are available through out the year and some are seasonal too.

Here is a list of commonly available fruits that you can include in your daily diet to boost immunity to stay away from infections with its anti-oxidation properties to destroy free radicals. Read more

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