The benefits of kiwi
People like to eat kiwi because it looks attractive once it has been cut, and because of it’s interesting tangy taste. It is also nutrient dense, which means it is high in essential nutrient. It is extremely beneficial for the body and is low on calories.
Some of the benefits of Kiwi are:-
1. Helps in digesting enzymes
Raw kiwi help in digesting enzymes found in fruits. Enzymes such as papian in papaya and bromelain in pineapple (both enzymes increase the risk of abortion during pregnancy).
2. Optimizes Blood Pressure
The level of potassium in Kiwi plays a role in maintaining electrolyte balance by counteracting with sodium.
3. Antioxidant Rich
Due to the high level of antioxidants, kiwi prevents the cell’s DNA from oxidative changes, stops premature ageing and makes skin beautiful.
4. Boosts immunity
Kiwi’s high Vitamin C content along with other antioxidant compounds has been proven to boost the immune system by fighting with the nucleic acid of the virus and also fights bacteria until they are dead.
5. Low glycemic index
Kiwi has a lower glycemic index because of it’s high fibre content. The fibre content even prevents sudden increase in blood sugar levels, which is why kiwi is also good for diabetics.
6. Helps in weight loss
Due to it’s higher fibre content, Kiwi has a higher satiety value which prevents overeating.
7. Improves digestion
Kiwi improves digestion by preventing constipation and other intestinal problems. This is due to it’s high fibre content.
8. Helps clean out toxins
The fibre found in Kiwi binds and moves toxins from the intestinal tract
9. Prevent heart disease
Eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting by 18% and reduce triglycerides by 15%.
10. Protects from eye problems
Macular degeneration is the leading cause of vision loss in older adults. Eating 3 or more servings of kiwi every day decreases macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin — both of which are natural chemicals found in the human eye.
Make Kiwi an essential part of your regular diet and benefit from it.— this article is written by a dietitian @ FitHo
Dangers of processed food
It is very easy to grab a packet of chips, biscuits just to suppress your hunger for a particular period of time. But once you understand that how these processed foods are made then it becomes easier to select the healthier options instead of going for processed foods on daily basis. Following are the reasons which are going to reflect why one should not include processed foods on the daily basis.
1. Processed foods ruin digestion
Because all the nutrients, vitamins are completely stripped of the food product once it gets into processing steps. It actually weakens our digestive system and allows harmful bacteria to enter in our body. One should always make healthier options before choosing any of the processed foods.
2. Processed foods triggers health problems
Processed foods contain various preservatives, additives so that a product shelf life won’t effect. But these additives which contain specifically phosphates can affect our kidneys and also weaken our bones as per one of the researches. And some of the studies also showed that refined sugars, processed flours, vegetable oils and many other ingredients commonly found in processed foods are largely responsible for the chronic inflammation problems in body.
3. Processed Foods contain pesticides
In order to work more for genetically modified foods, the farmers have to apply pesticides which can end up into final product so in this way processed foods have high chances of having pesticides in comparison with fresh food groups.
4. Processed foods can be addictive and lead to weight gain
Processed foods tend to over stimulate the production of dopamine, also known as the “pleasure” neurotransmitter, which makes you crave them constantly. So, your body tempts to eat much more than the normal intake which in time make the person addictive as well as it add unnecessary fat in the body.
— this article is written by a dietitian @ FitHo
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.— this article is written by a dietitian @ FitHo
Get a Lean and Muscular Body with Vegetables
Gone are the days of bulking up and looking like Arnold schwarzenegger. Now Edward Pattison’s (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact it is still more difficult to get lean than bulk up. People and bodybuilders usally eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.
Vegetables have very little fat in them which is crtical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.
Vegetables also boosts muscle growth in older men also as the mitocondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adeqate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.
A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.
Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don’t indulge in munching in between meals and avoiding eating extra calories for any storage.— this article is written by a dietitian @ FitHo
Four Yoga Poses That Will Keep You Cool Through Summer
Benefits of the Half Spinal Twist Pose (Ardha-Matsyendrasana):
The Ardha-matsyendrasana helps in cultivating flexibility and strength in the spine. Its a great “cool down” pose that also smoothes stiff necks and upper back and tension caused by stress, poor posture, or prolonged periods of sitting in one position.
The alternating compression and release of the abdominal region flushes this area with blood and give massage the internal organs. Muscles of the stomach and hips are also toned from repeated practice of this asana.
How to perform the Half Spinal Twist Pose (Ardha-Matsyendrasana):
- Sit comfortable in a cross-legged position.
- Straighten both legs out in front. While bending your right knee, bring the heel of the right foot close to the left hip. (more…)— this article is written by a dietitian @ FitHo
Raw Vs Cooked Food – Which Is Healthier?
Ever wondered that why is it that we eat some foods raw and some that we cook before eating. The health myth around it is that cooking the food kills bacteria and it is not safe to eat it raw. Firstly not all foods can be eaten raw for eg. meats. Meats can’t be eaten raw as it might contain the bacteria borne by the animal itself and need to be boiled and cooked to free it of the bacteria. Secondly its completely healthy to eat raw or slightly cooked vegetables as not only that they are healthiest in their natural form but each of these vegetables have distinct flavors that can only be tasted when eaten raw. Overcooking the vegetables kills the enzymes present in it making it not so nutritious and good for the health and digestion.
Here are a few tips on why to eat this and not that
How to Reduce Water Weight
Do you feel bloated sometimes from water retention, and wonder how to reduce your water weight and get rid of bloating? Many people experience the problem of bloating which is an increase of water storage in the body due to some foods and health conditions. Bloating leads to increased weight, bloated feeling and overall feeling heavy. Read on to what causes water retention and know how you can reduce water weight.
Reasons for water weight
- High level of Sodium in your body.
– Excess of sugar intake increases the hormone insulin. High level of insulin makes it difficult to get rid of sodium.
– Some medications can make the body store sodium resulting in bloating.
– PCOS, hypothyroid, menopause and other hormonal imbalances.
Tips for reducing water weight (more…)— this article is written by a dietitian @ FitHo
Yoga Poses for Better Health
The benefits of yoga are varied. The body welcomes and requires active movement. Any form of stretching will help the body stay limber. However, the physical benefits of yoga, as reported by the millions of people who perform various types of asanas, go beyond that, like better flexibility of the spine and joints, Increased flow of blood and oxygen, better balance, better posture, improved digestion, toned and strengthened muscles, reduction of toxins built up in the body and heightened immune system response are some of its benefits.
Below are the second set of yoga poses for you to make your life more enjoyable and healthy living. (more…)— this article is written by a dietitian @ FitHo