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Monday, November 24, 2014

Best superfood we must add to our daily diet

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Multitasking Super Foods

These foods are also called multitasking foods because they benefits us many ways…Here is the list we all must add in our daily diet for health and nutritional balance;

 

1. Healthy Yogurt

Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also

Best superfood we must add to our daily diet

be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."

2. Tasty Eggs

They make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
Best superfood we must add to our daily diet

3. Go for Nuts

They have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.

 

4 Try some Kiwis

They are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

 

5. Quinoa is fun

.Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

 

6. Beans beans all time

They are good for our heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

7. Go Salmon fishing

Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.

8. Why Broccoli

Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

 Best superfood we must add to our daily diet

9. Nice Sweet potatoes


Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

 

10. Tasty Berries

They are packed an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.
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Friday, November 14, 2014

How to eat immune boosting foods for reducing chances of cold and flu in this winter

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Best immune system boosting common foods


This is my new article on cold and flu season. In the last article we saw How to diminish the spreading of cold and flu germs in your house. Catching a cold or flu at least once a year is inevitable for most of people. In this article you will see how to eat immune boosting foods.

We can give our body’s defense system a good base with a balanced, nutritious diet: whole grains, fruits and vegetables, and low-fat but nutrient-rich dairy and protein, with some beneficial fats from foods like nuts and fish. But keep an eye out for a few nutrients that your immune system especially depends on:


 Some common immune boosting food for less cold and flu in winter

Eat more Vitamin A


This antioxidant vitamin plays an integral role in maintaining our physical barriers to infection – skin, mucous membranes, and intestinal linings.

Good Food sources
Carrots, kale, chard, collard greens, cantaloupe, tomatoes, and basil, among many other produce section choices.

Eat more B vitamins


 This family of nutrients is involved in cellular energy production, so they support the immune cells in general.

Good Food sources
 Plain white mushrooms are a great source of several of the B’s. Almost all types of green vegetables contain plenty of B vitamins. But to get much B6 and B12, you’ll have to add meat, fish, or dairy aisles.
Some common immune boosting food for less cold and flu in winter

 

Vitamin E

This antioxidant vitamin supports healthy skin, our immune system’s first and largest protective mechanism – your skin prevents infection by keeping out germs and viruses.

Good Food sources
Mustard, turnip, collard greens, and chard; sunflower seeds and almonds; papaya, kiwifruit, and blueberries.

More Selenium


 We need only a very small amount of this antioxidant mineral. It is involved in most processes in our cells and is required for a health immune system.

Good Food sources
 To get your daily fill of selenium, you need only eat one Brazil nut. You can also get selenium from mushrooms, cod, snapper, tuna, halibut, salmon, shrimp, eggs, turkey, oats, or barley.

 Some common immune boosting food for less cold and flu in winter

Zinc intake


Zinc supports the immune system by making sure your immune cells are healthy and functional to fight off possible infections.

Good Food sources

Beef, lamb, and calf’s liver, pumpkin seeds, basil, thyme, sesame seeds; a variety of greens;, squash, asparagus, miso, maple syrup, and mushrooms.

Eat more Probiotic food


Probiotics are good bacteria that may help your immune system in the battle against micro-organisms that might cause disease. Probiotics also support healthy digestion of the vitamins and minerals you need for general health.

Good Food sources
 Probiotic foods include fermented items like yogurt, miso, some cheeses, kimchi, sauerkraut, and pickles.
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Tuesday, November 4, 2014

You will surprise how less you know about SUGAR and your health (Reduce intake)

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How to sugar smart in holidays season


This is my new article which I came through recently and I was surprised that I did not pass this quiz.
Even if you pass on desserts and take your coffee black, you’re still probably eating more sugar than you think. Take this quiz and consider whether the sweet stuff could be sabotaging your health.


 You will surprise how less you know about SUGAR and your health (Reduce intake)

1. True or false: Sugar is a carbohydrate that provides energy to the body.


ANSWER – True. Other than providing energy, sugar has no other nutritional benefits.



 

2. True or false: Eating an apple that contains 14 grams of sugar is the same as eating a cookie that contains 14 grams of sugar.


ANSWER – False. Foods like milk, fruit, and vegetables contain natural sugars as well as vitamins and nutrients your body needs, and they help you feel full. But added sugar – which is put in foods and beverages during preparation or processing – increases calories without adding anything of value to your body. In other words, the sugar itself may be the same, but the package makes a big difference.


You will surprise how less you know about SUGAR and your health (Reduce intake)

3. Which of these ingredients are added sugar?


a.glucose
b.fructose
c.sucrose
d.brown sugar
e.honey
f.corn syrup
g.maple syrup
h.molasses
i.fruit puree
j.all of the above
ANSWER – (j). These are all types of sugar that can be added to foods and beverages during processing, as a sweetener or preservative or to enhance texture. Look for these terms on the ingredient lists of products when you grocery shop.

4. How much added sugar does the average Canadian eat in a day?


a.5 teaspoons
b.10 teaspoons
c.15 teaspoons
ANSWER – (c). At a conservative estimate, the average Canadian adult takes in more than 15 teaspoons (62 grams) of added sugar a day, based on a diet of 2,000 calories.This amount does not include the naturally occurring sugar found in milk, fruit, vegetables and other plant-based foods.

5. What’s a healthy limit for the added sugar we eat in a day?


a.25 per cent of total daily calories
b.10 per cent of total daily calories
c.5 per cent of total daily calories
ANSWER – (b) and (c). The Heart and Stroke Foundation recommends that we restrict added sugars to not more than 10 per cent of our total daily calorie intake – and ideally aim for less than five per cent. For an average diet of 2,000 calories a day, 10 per cent is about 12 teaspoons or 48 grams of added sugar. Bottom line: most of us need to eat less added sugar.

6. Excess sugar consumption is connected to which of these health conditions?


a.heart disease
b.stroke
c.obesity
d.high blood cholesterol
e.cancer
f.cavities
g.all of the above

ANSWER – (g). All these conditions have been linked to eating too much sugar. A study published in the Journal of the American Medical Association in February, 2014, found that people who consumed more than a quarter of their daily calories from added sugars nearly tripled their risk of heart disease or stroke.

7. What is the largest contributor of added sugar in a Canadian’s diet?


a.Desserts
b.Sugar-sweetened drinks
c.Sugar added to tea, coffee, etc.
ANSWER – (b). Sugar-sweetened drinks (including soft drinks, sports drinks, juices, energy drinks and specialty teas and coffees) are the largest contributor of added sugar in our diet. A single can of soda contains up to 40 grams (about 10 teaspoons) of added sugar and no health benefits. And, drinking a sugar-sweetened beverage leaves you feeling less full than if you had eaten the same number of calories from solid food. Fruit juice, either as a beverage or as a sweetener added to other foods, has less nutritional value than a piece of fruit and is high in sugar.
You will surprise how less you know about SUGAR and your health (Reduce intake)

 

8. Which has more sugar: a chocolate glazed donut or a whole grain muffin?


ANSWER – Don’t assume that whole grains mean low sugar. At one popular Canadian chain, a whole grain carrot orange muffin has 26 grams of sugar compared to the chocolate donut, which has 19 grams. When you shop, read the Nutrition Facts table to learn the total amount of sugar in the product. And approach all sweet treats with moderation.

 

Easy way to reduce sugar intake

Thirsty? Drink water or lower fat (2% MF or less) plain milk.
Time for a coffee or tea break-Be selective and stay away from the fancy drinks with added sugars. Instead of ordering a chai latte, order chai tea and ask them to add steamed milk.
Hungry for a meal-Try whole foods.

Need a snack- Stock up on roasted nuts; lower-fat cheese and crackers; veggies and dip; plain yogurt and fresh fruit.

Buying breakfast cereal? Choose cereals with less than 6 grams of sugar and more than 4 grams of fiber per 1 cup (30 gram) serving.

Cook at home more often- Save restaurants for special occasions.
When you buy packaged foods read the Nutrition Facts table and the ingredient list.- Pay special attention to the total amount of sugar and read the ingredient list
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Friday, October 24, 2014

Must Read Myths about Smoking

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New Facts about smoking

Are you a smoker or not, please read this article for getting the in-depth facts about smoking. By reading this you can not only benefits yourself or any other near dear.

There are a lot of things you should know about smoking, but here are the most important.

1. If you quit smoking, your children will be less likely to smoke


You probably already know that second-hand smoke from your smoking puts your child’s health at risk. But did you know that if you quit, you’re also protecting your children from future harm to their health? When kids see parents or family members smoking, they can come to think of smoking has just a normal thing to do, and they are more likely to take up smoking themselves. If you do smoke, quitting or at least cutting back is the best example you can set for your kids.
Must Read Myths about Smoking

2. There is no best way to quit smoking


Many roads can lead to a smoke-free life. A friend may have told you that the patch worked wonders for them, while your cousin swears by nicotine gum, and your boss quit cold turkey. Everyone is unique, and different methods of quitting will appeal to different people. You have multiple methods to choose from and try out. Discuss your quit-smoking options with your doctor, and try a few until you find what works best for you


3. About one-half of people who smoke die from smoking-related disease


Nearly 50% of people who smoke will die from smoking-related health problems and on average, smokers will die 8 years earlier than non-smokers. Smoking causes several types of cancer – among them lung, bladder, and throat cancers – and breathing problems like emphysema and chronic bronchitis. Smoking can also contribute to heart and blood vessel problems, including heart disease, heart attack, and stroke.

The good news is that after you’ve stopped smoking, the health benefits kick in right away. Your risk of heart-related problems will start to decrease, and after 5 years of not smoking, your risk will fall to the same level as that of a non-smoker.
Must Read Myths about Smoking

 

 

4. You may have to try quitting several times before you are successful

When it comes to quitting smoking, get ready to try, try again. If it takes you a few tries to quit successfully, you are definitely not alone! Setbacks and relapses are natural parts of the process of quitting for good. Consider each setback a lesson learned each slip-up a source of new wisdom. A relapse is only a bad thing if you don’t learn from it!

 

5. Successfully quitting smoking is not all about will power

Nicotine addiction can be very powerful, and even the strongest-willed quitters can relapse. That’s because when you quit smoking, you are likely to face two strong obstacles: craving and compulsion.
Craving is a conscious drive that can be triggered by things in your environment – like your daily habits and routines (smoke breaks, after-meal cigarettes). You can control cravings.
Compulsion, on the other hand, can be a forceful, unconscious drive to smoke – despite the fact that you know you shouldn’t, despite knowing how bad it is for you.
So, to really quit smoking, you may need more than sheer will power: You need to prepare yourself with tactics to help you avoid your “craving triggers,” and you need to be aware of the ways that the drug nicotine can affect you both consciously and subconsciously.

6. Smoking can affect men and women differently


While all people who smoke are at higher risk of health issues, men and women may face risks unique to their sex. For example, women who smoke increase their risk of cancers of the cervix and uterus. And if a woman smokes and takes birth control pills, her stroke risk is heightened as well. In male smokers, fertility problems and low sperm count become more common, and blood vessel damage caused by smoking can lead to erectile dysfunction.
.
Must Read Myths about Smoking

 

7. You don’t have to quit smoking on your own


Quitting smoking is difficult. But it can be less difficult if you enlist the support of family, friends, your doctor, or a counsellor. When you have a support system, you have someone to turn to when you feel like giving in and lighting up. Your supporters can be there to talk to you, join you for a walk, or help get your mind off smoking. Although many people can quit on their own, most people are more successful if they receive counselling from a health care provider.

8. You can significantly increase your chances of successfully quitting if you take the time to make a plan


Get off on the right foot by thinking ahead about potential obstacles and challenges you’ll face when you’re trying to quit – especially in those tricky early weeks. Your plan should include your pros and cons of quitting, a list of folks in your support system (family, friends, doctor, counsellor, etc.), the rewards you’ll give yourself when you do well, and strategies to help you handle cravings and triggers.

9. A positive attitude can work wonders when it comes to quitting smoking


Avoid criticizing or punishing yourself if you have weak moments. Research shows that beating yourself up doesn’t usually help – it only makes you feel bad, which in turn, may make you want to reach for a cigarette even more. Emotions are a natural cause for cravings – so don’t spark them yourself!

Must Read Myths about Smoking

10. Cigarettes contain more than 4,000 chemicals, many of which are cancer-causing


Although nicotine itself doesn’t cause cancer, there are many chemicals produced in cigarette smoke that harm the body and can cause cancer. Chemicals released by cigarettes include carbon monoxide, tar, cyanide, benzene, and formaldehyde.
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