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.

Vegetarian Diet for Better Health

Health is a major concern for most people but we only take it seriously when we know someone who is a victim of an unhealthy lifestyle or are affected by health disorders. Indian is the hot seat for two major lifestyle disorders diabetes and heart health. Diabetes is a lifestyle disorder and usually the main reason of people becoming diabetic is due to sedentary lifestyle, lack of exercise and physical activity and eating excess junk and unhealthy foods which affects the pancreatic functions.

Numerous studies on health have quoted that the cure for type II diabetes is removing the very cause of the disease which is a unhealthy lifestyle can reverse the disease. The chief cause of diabetes type 2  is excess weight from unhealthy diet and inactivity.

Chronic diseases not only inflict pain and cause health deterioration but their diagnosis is costly, time consuming and doesn’t provide full recovery at times. Also the stress and burden it adds to your life is less anticipated than the reality. Eating plant based vegetarian food products and eliminating meat and dairy products from the diet will considerably reduce the risk for chronic diseases like  obesity, cancer, heart disease, and diabetes.

According to new dietary guidelines emphasizing vegetarian diet that is nutrient-rich plant foods can enable modern populations to dramatically improve their health, dramatically reduce healthcare costs, while at the same time save millions of needless deaths from heart disease, strokes, cancer and diabetes.

Digging for reasons whether meat products which are considered to be a good source of protein along with dairy products could lead to chronic diseases. Also diabetes, high cholesterol and high blood pressure are pre-cursory to heart diseases and health. Meats and dairy products are high in saturated fat which increases the bad cholesterol and decreases good cholesterol from the body. Consuming excess amounts of these products regularly can lead to accumulation of saturated fat on your visceral and body which increases your cholesterol levels in the body leading to chronic diseases.

Sodium in meats and dairy is high which increases the blood pressure which acts with high cholesterol further decreases the heart health. Overall if you see as the cholesterol and blood pressure keep rising to the danger zones it also effects the metabolism of the body. This slow down in the metabolic rate further aggravates the problem where calories that are not consumed get stored as fat in the body resulting in weight gain and other problems related to it.

Thinking practically one should avoid foods that are not healthy for the body. Switch to more vegetarian diet that has plants based food sources which are natural, healthy and keep you in good shape. Also many plant food sources are low in calories and fat free this helps avoid consuming any useless and saturated fat in the body. And if you are wondering that would a vegetarian diet that has plant food sources meet all your nutritional requirements including protein. The answer is yes, a vegetarian diet can meet your daily nutrition requirement intake that will not only make you lose weight but make your body healthier and stronger.

To get a vegetarian diet plan you can mail us at fitness@fitho.in or call 011-41040070 to speak to a dietitian now.

 

Types of Milk and their Health Benefits

Did you know that all three types of milk (Skimmed, toned, double toned and full cream) contain approximately the same amount of vitamins and minerals:Vitamin A, Vitamin B, Vitamin D, Sodium, Potassium, Phosphorus, Selenium, Zinc. But do you know that different milk tend to vary with their production style and primarily fat content. If you are trying to lose weight then whole milk is not the right option, while low fat milk is as it gets digested slowly and is low in calories, fat and increases better absorption of nutrients.

Commercial milk is usually of two types. Pasteurized and homogenized. Pasteurized milk is heated at high temperature to kill harmful bacteria while maintaining the flavour and nutrition content of the milk. Homogenized milk is identical in fat content to pasteurized milk and other factors but it undergoes a process called homogenization, a process which breaks up the fat globules in the milk which spreads the fat evenly and prevents the formation of creamy layer forming at the top.

Milk is healthy for kids as well as adults because of its high nutritional content which provide energy for work and protein for muscle repair along with calcium and phosphorous for bone development. Some people complain of weight gain by drinking milk which is possible if you are drinking whole milk  that is high in fat content. Adding other ingredients like energy powders to the milk can increase  calorie content of the glass of milk resulting in weight gain.

Here is the nutrition break-up of four  most popular kinds of milk and their fat content

Whole Milk: Whole milk is non-altered milk which is packed with its natural nutrients without adding or removing anything from the milk. Drinking a glass of toned milk will provide approx 150 calories.

Skimmed Milk: Skimmed milk lacks the fat content or has a fat content of 0.3% to 0.1%. It contains nearly half the calories of full cream milk but contains all its nutrients like vitamins and minerals as par other forms of milk.  Consuming skimmed will provide around 80 calories per glass of milk . Read more

Best Cooking Oil

What is it that makes a cooking oil healthy and whats in it that effects heart health?  Cooking oil has fat that has various health functions that makes it so important in our diets. Read along to understand different how different types of oil are healthy or healthy depending on their fat content. Cooking oils are healthy but need to be used in moderation for better health.

We have always read that fat is not healthy for the body and often causes obesity, heart diseases and increases cholesterol. Our body requires essential fatty acids for absorption of vitamins, better hormonal function, regulating blood sugar levels, storage of energy, controlling inflammation and brain development. Most importantly it adds flavor to the food. Fats are generally categorized as saturated fat and unsaturated fat. Saturated fat is difficult to break and is difficult to digest. It has high boiling point and freezing point. These fats are usually solid at room temperature and have a longer shelf life. Where as the other fat is unsaturated fat which is further divided into two categories of poly saturated fat and mono saturated fat. These fats are liquid at room temperature and have low boiling and freezing point with a shorter shelf life.

Unsaturated fat is unhealthy for the body and increases cholesterol while the polysaturated fats which contain the essential fatty acids improve cholesterol and lower bad cholesterol in the body. When unsaturated fat is hydrogenated it is called trans fat which increases the shelf life of products. The chips and commerical fried foods contain hydrogenated fats. Trans fats are not so healthy as they increase cholesterol, triglyceride and LDL which have severe effects on th health.

Cooking oils are either derived from  animal sources or plant sources. We have heard that certain oils are more beneficial and improve health when used for cooking whereas some oils are unhealthy. Deep fried foods are cooked in oils which have more  saturated fat as it has high boiling temperature which does not let the oil burn and bear its characteristics.

Sometimes fats lose their characteristic upon boiling and don’t remain healthy and develops qualities that may result in bad health.
There are different oils present in the market like ghee, sunflower oil, safflower oil, peanut oil, olive oil, mustard oil, coconut oil, flax seed oil, sesame oil, rice oil etc of which some contain more of saturated fat and are not so healthy while some contain more of unsaturated oil which are healthy. You can consume about 30% of your daily calories requirement from fat through cooking oil. Here is a list of some of the healthier cooking oils available in the market.

Below are some healthy cooking oil with their characteristics

Mustard Oil: The oil is derived from pressing the mustard seeds. It contains very less of saturated fat and more of unsaturated fat. It contains omega 3 acid and omega 6 essential fatty acids about 12%. It is liquid at room temperature and is has its own characteristic smell and brown clour. In Indian cuisines it is used to cook stir fried veggies at low temperature as they add flavour to the food. The erucic acid present in it is controversial for its benefits. It is used for massaging at various places.

Olive Oil: It is called the healthiest of all cooking oils and is present in different variants like extra virgin oil etc. The variants have different properties and used differently. Olive oil is primarily unsaturated fat and just 12% of saturated fat and improves heart health and increases good cholesterol. It has a lot of vitamins E & K with essential fatty acids and antioxidants. Extra virgin quality is used for skin, shaving oil but not used for cooking usually as it loses its characteristic upon heating.

Peanut Oil: Peanut oil has a high smoke point and is often used for deep frying. The oil is healthy as it contains higher content of unsaturated fat and less of saturated fat making it  healthy and in fact improves coronary benefits. It is high in energy and has a long shelf life. It brings a aroma and flavor to the food it is cooked with.

Sunflower Oil: It is one of the most common cooking oil used for cooking which we refer to as refine oil. It is high in unsaturated fat and is rich in essential fatty acids. It can be used in food for cooking on high temperature. It is often used in commercial products  and for deep frying of foods like french fries and chicken etc. It contains vitamin E & K as other nutrients in it. The plain taste makes it available to be used in various dishes.

Benefits of Seasonal Fruits

Eat a fruit every time you have a growling stomach. Its the healthiest substitute for a snack as it is packed with nutrition and can actually boost your metabolism. There are variety of fruits present through out the year offering loads of nutrition packed in different flavors. Binging on fruits is specially helpful when you are trying to lose weight or are on a  weight loss diet. Seasonal fruits then become an ideal in-between meal snacks. Fruits contain phyto-chemicals and antioxidants help fight free radicals and diseases in the body.

Regular consumption of fruits promote healthy heart health reducing the chances of cardiac problems, lower blood pressure and keeps cholesterol in check. The vitamins and mineral quality of fruits can’t be replaced with supplements as it is a natural source and gets absorbed by the body easily. Summers offer a range of fruits which are full of taste, colour and nutrition. Add 1-2 fruits in your diet and experience the change.

Some Summer Seasonal Fruits

Water Melon: Eating 100 gms would add just 20 calories to your diet. Though it is sweet but the high amount of water and fiber lessen the calories present in it. It is refreshing and reduces body temperature, blood pressure, inflammation and many other health conditions. It has the highest concentration of lycopene, a powerful antioxidant which improves heart health. It contains vitamin, A,C and B and minerals like potassium, calcium and is fat free. Enjoy its juice or eat raw in salads.

Mangoes: 65 calories is what it provides for 100 gms. You could eat a small sized mango before a workout as it is high is carbohydrates but with a low glycemic index. vitamin A (beta-carotene), vitamin E, vitamin C and selenium along with phenolic compounds are present in mangoes. It is rich in minerals and has high anti-oxidation and anti-inflammatory properties. Check the portion control while eating mangoes for weight loss.

Plum: 52 calories Potassium, magnesium, calcium and phosphorous are minerals present in plum along with Vitamin A, E and c. It provides 55-60 calories per 100 gms though consume 2 fruits. It is high in fiber and boost immunity and protects against cancer. It is a healthy fruits.

Jamun/Jambul: High in vitamins and minerals like  iron, manganese, zinc, calcium, sodium and potassium. It contains antioxidants like Tannic acid, Gallic acid and oxalic acids along with alkonoids. It is beneficial for diabetics and eating 100 gms adds 60 calories approx.

Musk Melon: Eating a cup of muskmelon will add 50-55 calories with lots of fiber and carbs for energy. It is rich in vitamin A, B and C along with potassium, magnesium and sodium. Improves constipation problem. It has anti-oxidation properties and improves metabolism.

Low Calorie Lunch Options

Eating meals timely is important to maintain the metabolism. Untimely meals, delayed meals or even skipping meals slows down the metabolism. What happens when the metabolism gets disturbed? Simple, you start putting weight. Everyone tries to start healthy by keeping breakfast options minimal and healthy. But by the time we reach lunch all the work or a busy day takes a toll over our lunch choices. We dont realize eating unhealthy food will only make things worse both in terms of being bad to the body but also adding stress to our lives. Eating processed and junk food leads to high cholesterol, disturbed sugar levels resulting in high blood pressure, hyper-tension and Type 2 Diabetes.

We suggest why develop bad habits when its as easy to develop good habits. This doesnt mean you have to punish yourself and live only on raw food and water. It means that if you start planning  in advance you can be more conscious while packing lunch at home or eating out.   Here are some healthy lunch options that you could carry it from your home or buy.

Vegetable besan cheela with low fat curd: This chick pea-flour pancake are packed with protein. It can be prepared in no time and at the same time its tasty as well as nutritious. Chick pea is said to be a good source of fiber and many other nutrients and low in fat. One best thing about this Besan Chilla is that it can be pretty much toyed around with to suit different tastes. You can change the veggies you add to it:  mushrooms, green peppers, onions, tomatoes, zucchini, carrots, or spinach. One vegetable chilla gives aroun 120-140 calories.

Paneer/Chicken wheat flour Kathi Roll: Kathi Rolls are hot crispy rotis served with a choice of fillings. Use any combination of vegetables like  paneer, mushroom, soya, corn or green peas to make these vegetarian rolls. For non veg fillings you could use chicken. These rolls are ideal for packed lunches as these are quite easy to prepare, pick and eat.The calories varies according to type of filling, But on an average 1 vegetable kathi roll provides around 195 calories. Read more

Low Calorie Breakfast Options

Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.

You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.

Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.

Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.

Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.

Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.

Nuts and Fruit: Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.

Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.

You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.

 

Being Thin Does Not Mean Being Healthy

Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are  equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.

The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered  to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.

We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. Read more

Flaxseed and its health benefits

The tiny seeds add not much of calories to the body and are low in carbohydrates but are full of vitamins, minerals, essential omega fatty acids and antioxidants that keep many health problems away keeping you healthy.

You could include flax seed in your diet on cereals and salads and include it in yogurt and shakes. You could eat it directly or eat in combination.
Flaxseeds contain health fighting properties and is beneficial for weight loss. Below are health benefits of flaxseed.

- Cardio-protective: Due to presence of high content of alpha linolenic acids (ALA) a type of plant-derived omega-3 fatty acid, flax seed is known to have cardio-protective benefits Flax seeds aid in lowering total cholesterol, LDL cholesterol levels and may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

- Controls Blood Glucose Levels: Fiber present in flax seed helps stabilize blood sugar. A recent study demonstrated Lowering of blood sugar levels by 28% an hour after eating flax seed.

- Cancer Fighting: Flaxseeds are high in lignans, (a phytoestrogen) and in alpha linolenic acid (ALA) which are found to be promising as a cancer fighting agent. Flax seed’s high fiber aspect is also beneficial in the fighting against colon cancer. Lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer Lignans are known to promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer.

- Prevents Constipation: Flax is high in both soluble and insoluble fiber. Flaxseed promotes regular bowel movements and helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly.

-  Boost Immunity: A study in Nutrition Journal stated that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against micro-organisms. Lignans and ALA (alpha-linolenic acid), affect immune cells and compounds that control immune reaction.

- Mood-Enhancer: Flaxseed has a mood boosting ingredient: docosahexaenoic acid (DHA) which is essential for the proper function of brain cells. Flax seed decreases risk of Alzheimer’s due to presence of Omege-3 fatty acids.

Healthy Food For Kids

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.

 

How To Gain Weight

Are you lean and thin and want to gain weight to look muscular and a well proportioned body. Gaining weight is not difficult once you understand the right approach to  achieve your target. The basic of weight gain revolves around the calorie requirement and the calorie consumed with a smart choice of foods for them. One needs to consume extra calories in order to gain weight.

Often people get confuse while trying to gain weight and increase the fat intake resulting in disproportionate distribution of weight, constant feeling of sluggishness and over a period of time can become vulnerable to lifestyle diseases caused by being over-weight. While the other approach is to stick to a healthy diet routine along with the correct exercise that ensures substantial calorie intake and even distribution of muscle gain all over the body, respectively.

If you are interested to know how to get started on a weight gain plan here are some easy tips for you to follow:

Read more

How Pasta Can Be Healthy

There have been health myths whether pasta is healthy for the diet or not. It could be healthy with the right ingredients and cooking it to the right temperature and softness. Pasta can be made into a complete nutritious meal.

Here are tips on how to cook healthy pasta.

Ingredients:

Go for whole wheat pasta: When you pick your raw pasta opt for whole wheat grain pasta or multi grain pasta which will keep the calorie intake low and provide the body with fiber and absorb the excess water from the body.

Cooking Style:

Do you cook the pasta ‘Al Dente’ ?Pasta when cooked Al dente has a lower glycemic index when overcooked. Pasta when cooked al dente is soft but not too soft and holds the shape and feels just perfect to the mouth while chewing it. Basically, what that mean is that pasta should not be cooked till it is completely soft. When it is ‘al dente’ Read more

Strength Training

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. Read more

Food With Fat For Health Benefits

Fat has an important role to play in the smooth functioning of body just like how protein is important for muscle building, carbohydrates for energy and vitamins and minerals for other nutrition. The minimum requirement of essential fat for men is 2-5% and women is 10-12%, anything below which physical and psychological health would be effected. When one consumes fat more than the daily requirement it then it gets stored in the belly, thighs and all over the body. Fat helps in healthy cell function and keeps the skin healthy and stores energy in the body and provides 9 calories per 1 gm of fat.

Essential fat is required for brain functioning, bone marrows, central nervous system muscles and healthy functioning of the body

It provides cushion to internal organs of the chest and abdomen.  These essential fats are often confused with the bad fats that increase the LDL bad Cholesterol. Essential fats actually increase the HDL good cholesterol levels improving heart health and improves the flow of blood in the arteries.

Here is a list of Fatty foods for good health

 

Read more

5 Meal ideas to Stay Fuller

Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.

Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.

Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.

Few sources of protein for your diet:

Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.

Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.

Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.

Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.

Dairy Products: Dairy Product vary to milk, cheese, cottage cheese, butter, cream, yogurt, buttermilk etc. Dairy products tend to be good sources of calcium, protein and healthy carbohydrates.

Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.

Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.

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