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Effect of Poor Nutrition on Child Development

October 31, 2016

poor nutrition

photo credit: child-encyclopedia

Who doesn’t like to cuddle a chubby cheeked cutie pie? It’s like heaven when they smile at you and try to play with their little hands. You can find inner peace when you look at them, and they are the future of a nation.

If you look at the good looking baby suffering from the physical and mental problem, it’ll make your mood off! This mainly causes due to poor nutrition. So Parents need to be more aware of the impact of poor nutrition on child development.

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Food healthy food Uncategorized

Best Healthy Breakfast Food for Healthy Body

October 14, 2016
breakfast food

Getting up late in the morning, you always rush out the door for school or office. You start the day with an empty stomach and feel drowsy and fatigued which hamper your work at the same time. At the lunch break, what do you do? You shovel the unhealthy food into your mouth to gain energy and ended up overheating.

This is a bad practice. Eating breakfast strengthens brainwork and keep your body fit and healthy. Unwilling to make breakfast meal in every morning, some avoid doing breakfast.

So look up the list below where you can take your breakfast food without preparing the meal.

Coffee

coffee, breakfast food

Coffee works as a great mood booster to start your day. It’s very refreshing and improves your mood and mental performance.

Highlights:

  • Drinking a cup of tea reduces risk of several diseases like diabetes and prostate cancer
  • It increases metabolic rate and fat burning.
  • Rich in antioxidant to reduce inflammation and protect cells lining your blood vessel and reduce the liver disease risk. (20, 21, 22, 23, 24).

It’s better to skip flavored drink with skim milk.

So, a cup of coffee in the morning will give you a good start of the day, free from drowsiness and offer you mental refreshment!

Eggs

eggs, breakfast food

Eggs are protein enriched delicious food and keep your tummy full all the morning.

Once it was ignored for dietary cholesterol but now considered as a healthy protein with nutrient vitamin D.  From the research it’s found that it has less impact on blood cholesterol than it was thought before.

Highlights:

  • Egg yolks have lutein and zeaxanthin which help to prevent cataracts and macular degeneration. (4, 5)
  • The best source of nutrient, choline is essential for liver and brain. (6)
  • High in protein that helps to reduce calorie intake and also maintain blood sugar and insulin level.(1, 2, 3)

 

Oatmeal

oatmeal, breakfast food

If you crave for cereal for morning breakfast, oatmeal is the best choice.

Highlights:

  • Enriched with beta glucan fiber to lower cholesterol and increase heaviness or fullness after having the meal.
  • Rich in antioxidants to protect fatty acids from being rancid. It helps in decreasing blood pressure and protects heart.(30, 31, 32).
  • Oats are gluten free but processed with gluten grain (33). So precaution for the celiac diseased people to buy the gluten free oats.
  • Oats are also rich in omega-3 fatty acids, potassium, and folate.

Avoid flavored kind because of the addition of high sugar. Instead, prepare it with milk and also you can use toppings like banana nuts or almonds, etc which will make your breakfast healthy, nutritious and yummy!

 

Green Tea

green tea, breakfast food

Don’t like coffee that much? No problem at all. Have a cup of tea instead.  Among black, green or white tea, green tea is healthiest of all. All tea provide antioxidants.

Highlights:

  • Healthiest beverage to offer good metabolic rate and improve mood at the same time (15, 18, 19).
  • It has antioxidant named ECGC to protect the nervous system, brain and heart (62, 63, 64, 65).
  • Helpful against diabetes where it’s found from the study that regular green drinker has controlled blood sugar and insulin level (61).

 

Greek yogurt

 

greek yogurt, breakfast food

Creamy and tangy greek yogurt is delicious and nourishing and enriched with plenty of protein. It’s made by straining liquids which make it more concentrated in protein.

Highlights:

  • It’s prescribed for weight loss. Because of the ‘thermic effect,’ it reduces hunger and increases metabolism after eating. (9, 10)
  • It increases hormone level to give fullness.
  • Some yogurt contains probiotics which help to stay your guts healthy.
  • Full-fat yogurt consists of CLA (Conjugated Linoleic Acid) which reduce breast cancer risk and increase fat loss (12, 13).

So, at the time of buying select non-fat variety yogurt and add fruits like berries  to sweeten your breakfast meal to keep you full all day long.

 

Fruits 

 

Berries:

berries, breakfast food

Berries are enriched with vitamins and minerals and low in calorie. Berries include strawberry, blueberry and raspberry to pile up in your cereal and yogurt for healthy breakfast food in the morning.

    Blueberries

Blueberries are delicious superfruit which can be taken as fresh or frozen one.

Highlights:

  • Low in calorie and improve memory system in your body and help in metabolism and controlling blood pressure.
  • It’s a good source of antioxidant.

    Raspberries

Red colored strawberry looking raspberries are a perfect topping for yogurt, oats or pancake and even for the smoothie… It elevates the breakfast meal to a high level.

Highlights:

  • High in vitamin C, vitamin K for building strong bones.
  • It consists of a kind of antioxidant to fight against cancer.

 

    Strawberries

Delicious and mouth watering strawberries are almost favorite to all. It’s used in making cake and also used as toppings.

Highlights:

  • Contains vitamin C and high amount of folic acid and fiber.
  • From the study, it’s found that it reduces the risk of heart attack.

Kiwi

kiwi, breakfast food

Kiwi is tart but delicious fruit which you can add it in your breakfast meal.

Highlights:

  • Rich in potassium and copper
  • It has more fiber than banana and assists in digestion
  • It has a good amount of vitamin C like orange.
  • Mitigates constipation problem in the patient, having bowel syndrome.

 

Banana

banana, breakfast food

Banana is a delicious and healthy fruit which can be kept in your breakfast list.

Some avoid this food for being high in calorie and starch. So for that buy yellow with a touch green banana which is a source of resistant starch.

Highlights:

  • Healthy carbohydrate to keep you full, all day.
  • It has healthy dose of potassium to lower blood pressure naturally

Slice it to use as toppings. Again, make a yummy banana pancake with honey and berries as toppings to have healthy and mouth watering breakfast food.

Whole-wheat bread

whole wheat bread, breakfast food Bread is the most common breakfast food in almost every house.Your choice will bring a big difference to your healthy body. Whole wheat bread is more nutrient and has fiber compared to white bread.

Highlights:

  • Carbohydrate-enriched food.
  • Gives energy to do the work properly keeping you full for a long time.
Diet Fitness Food Lose Weight Vegetables

Ideal diet plan to lose weight

July 1, 2016

Are you overweight? Worried for how to attend the Occasion after few days, when you will look fatty? Sleeping more or can’t control your sleeping time due to heavy weight?  Do you feel drowsy to work or a feel lack of concentration in your work due to overweight? Failing to represent you in front of the people because of obesity? Or working on a diet but still not working? Or want to lose fast? Continue Reading

Fitness Food Paleo Diet

What is Paleo Diet?

April 26, 2016
Paleo Diet

I was reading some paleo diet blogs lately as i didn’t know much about this. I found this interesting topic for you. They call it “Paleo Diet” or caveman diet. They took it from the word “Paleolithic” that means the diet of the people of prehistoric age when they lived in cave. I think it is a real practical approach towards nutrition. You realized that at present time we are getting all these artificial foods like, industrially modified Trans fats, sugars etc. and all these preservatives like things. These are probably root of all these incurable disease like cancer, diabetes and heart diseases. And mental illness like Parkinson’s disease, Alzheimer’s disease, and Delirium etc. Time has arrived to change our food habit entirely and stick to the cavemen’s choice. Think about the foods they consumed, meat, fish, vegetables and fruits, that’s all. No grains, no food that could be preserved by any mean, no dairy products as well. So let’s figure out what did they eat, first they use to eat meat from animals like wild boar, wild goat like Capra, birds like fowl, includes Guinea fowl, Pheasant, etc. Dangerous to our health as well as to entire humanity is, we might end up losing total defense against infection by consuming meat full of the drugs and antibiotics they feed in the poultry. Epinephrine, antibiotics like Ceftiofur Sodium are used in farms to produce red meat. We should try our best not to consume these types of farm meats. So what can we eat to stay at the prehistoric age? 

Here are things in my mind:

Fish found in the river is one of the way cave man survived. Beware of the River pollution by the massive industrialization at present time.

Seafood which are not processed at all like salted fish are safe. Fishes found in the lakes or pond are OK as long as they were grown entirely from the food they found in nature. Because present day hatchery feeds are artificially made by mixing different chemicals.

You can eat nuts and seeds. Almost all natural oils were processed industrially. So better to consume the seeds with boiled food.

All vegetables are safe provided that no pesticides or fertilizers were used to cultivate them.

Do not eat cereal grains, legumes, dairy, refined sugar, potatoes, processed foods of any kind and salt.

Paleo diet has lots of health benefits include weight loss, prevents diabetes, heart disease etc. You may live a longer healthy life like our ancestors survived in the wild for long.

What you have to keep in mind is that you have to avoid

  • All dairy food
  • Rice
  • Sodium Chloride that means Salt
  • No additional Sugar
  • Potatoes
  • Vegetable Oil
  • Artificial Fluids
  • Pulses & Peas

Well thanks for the reading, and what i can say now that i am

a big fan of Paleo Diet

Diet Fitness Food Grains Health Risk Protein Uncategorized

Healthy diet to lower cholesterol.

April 12, 2016

What is cholesterol?

Cholesterol is an organic molecules essential for human body which travels through our bloodstreams as low density lipoproteins (LDL) and High Density Lipoproteins (HDL). Higher existence of LDL in our blood causes cholesterol related difficulties, for example, excess amount of cholesterol may be deposited in the artery walls.

Molecular structure of cholesterol

Molecular structure of cholesterol

Who are Cholesterol’s sources?

Major source of cholesterol in our body is our dietary habit includes cheese, egg, yolks, and all kinds of red meats, oil and even breast milk. The existence of cholesterol in vegetables or plant source are lower. So using vegetable oil in deep fryer significantly helps to reduce LDL level. Although coconut and palm oil consist of saturated fat causing increment of low density lipoproteins. Avoiding red meats will stabilize the level of small amount of cholesterol human body needs for function purpose. Vegetable and fruits contains lower amount of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

 

Some foods to lower cholesterol:

Oats:

Oats contains a substance called beta glucan or β-Glucans, which is a sort of sugar found in cell walls of cereals, oats, yeast, bacteria etc. This chemical substance basically suck up LDL and body expels it as waste. So having cereal made of mainly oats could be a healthy choice to reduce bad cholesterol.

Oatmeal with nut topping to lower cholesterol.

Oatmeal with nut topping to lower cholesterol.

Red Red Wine.

Red wine consists of polyphenol antioxidants to boost the process of slashing bad cholesterol. Grape juice is a good alternative if you don’t drink alcohol. As an alternative to wine, 8 ounce of purple grape juice for women and 16 ounce for men is sufficient to get your LDL cutting job done. Try to get pure grape juice with no extra sugar added to it. Eating red or purple grapes instead of juice does the same job with an extra benefit of fiber.

Red wine, grape or grape juice to lower LDL.

Red wine, grape or grape juice to lower LDL.

Dark Chocolate

Dark chocolate consists of 70% cocoa. Cocoa contains a phytochemical compounds called flavonols, having antioxidants to cut bad cholesterol.White chocolate doesn’t do that.Because it is not made from cocoa. Try eating 1.5 ounce chocolate bar a day, to benefit your blood. Try to get a sugar free one.

Chocolate bar to lower LDL.

Chocolate bar to lower LDL.

Mr. Bean

Beans are full of soluble fibers. This fiber creates a gel type chemical compound. This compound helps to cohere different types of acids and cholesterol in your intestine. Your intestine wall cannot soak up cholesterol anymore. Eat beans in salad or any meal you consume. kidney beans, chickpea, butter beans, pinto beans are blessings for your bloodstream.

A plate of soup containing four types of beans.

A plate of soup containing four types of beans.

Nuts!

You are going crazy thinking about increasing cholesterol level in your body. Surprisingly nuts are here to solve this LDL problem as your friends. Keep in mind nuts are blessed with mono- and polyunsaturated fatty acids. This element will reduce bad cholesterol. Allow 42.5 grams of nut friends named almonds, pistachio, hazelnuts, pine nuts, peanuts, pecans, walnuts in your mouth. Get them salt free and without coating.

Mixed nuts to eat raw

Mixed nuts to eat raw

Soy

Taking 25 grams soy protein by eating soy based food such as, tofu, soy milk, soy bean, soy bread, soy cookies are may reduce bad cholesterol by 5% to 6%. But researcher concluded that soy beans are not a extraordinary solution to eliminate Bad cholesterol previously thought. Whole milk contains 3.25% of fat along with 8% cholesterol. Whereas soy milk contains 0% Cholesterol with only 2% of saturated fat.

Soup made of soy milk and tofu.

Soup made of soy milk and tofu.

Something Fishy

Contrary to popular belief that fat fuels LDL in bloodstream, when choose fish to eat, get the fatty one. When you go to fish market or nearby grocery store try to by salmon, trout, tuna, mackerel, sardines etc. which contains Omega-3 fatty acids. This element helps to reduce LDL unlike bad saturated fat found in the red meat.

 

Smoked Mackerel with extra oil added

Smoked Mackerel with extra oil added

oil

The existence of cholesterol in vegetables or oils from plant source are lower. So using vegetable oil instead of butter in deep fryer may significantly help to reduce LDL level. Although coconut, mustard and palm oil consist of saturated fat causing increment of low density lipoproteins. In case of olive oil you choose extra virgin olive oil, because it less purified causing existence of huge antioxidants and may reduce cholesterol close to 15%. Avocado is a great choice along with peanut and canola oil. these oils contains Monounsaturated and Polyunsaturated fats causing lower Low-density lipoprotein cholesterol.

Avocado oil to reduce low density lipoproteins.

Avocado oil to reduce low density lipoproteins.

To bring this short article to an end, I may give you some added advice beside food tips. Any kind of physical activities even simple housework in our everyday life burns fat causing lowered cholesterol level. Physical exercise for example walking every day for 30 minutes decreases higher existence of LDL. Stress and anxiety may raise the level of cholesterol. So focus on your mental health. It is important to free up time for your family and friends, to laugh and hang out with them. Quit smoking. This habit aids in lowering bad cholesterol. You may undergo a cholesterol test in every 5 years.

Diet Food Grains Health Risk Lose Weight

Eating For A Healthy Heart

February 15, 2016

Bad cholesterol or a bad diet is something we all experience at some point in time.  It’s impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great
to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those
that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn’t good for your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Diet Fitness Food Lose Weight

How to Lose Weight Fast But Safely

February 13, 2016

Trying to lose weight has always been a challenge especially in the current tough economic times where ones have to constantly work for long hours to get a life and leave no time for things like physical exercises. However, adapting long-term weight loss plans is wise since it will ensure you lose weight steadily and slowly. You will also make sure that there is no chance of regaining it. Continue Reading

Diet Food Lifestyle

Top 10 best Healthy Eating Habits you need to follow

February 11, 2016
healthy food habits

Good nutrition is a crucial part of initiating a healthy lifestyle. Healthy eating habits are too important to ignore, since a combination of proper diet and physical activity helps individuals maintain adequate weight and reduce the risk of chronic diseases. A healthy diet is one that provides the body with all the essential nutrients, including vitamins, minerals, adequate calories as well as proteins and amino acids. These nutrients can be obtained from a variety of animal and plant-based foods. The top 10 best healthy eating habits you may have include:

1. Avoid junk and processed foods: Packaged foods contain high amounts of preservatives, color and chemicals. They are rich in salt, fats and sugar but lack fiber and nutrients. Choose foods that contain healthy fats such as plant oils, fish and nuts.
2. Use healthy cooking methods: Grill or barbecue dishes and use just a little oil to avoid adding unnecessary calories into your food. Make your own sauces instead of using bottled versions which contain processed spices.

3. Balance your meals: Assess each of your meals to ensure every food group is represented. Limit foods that are rich in fat and refined carbohydrates.

4. Control your portions: Check your serving sizes and go for appetizers in a restaurant instead of an entire meal. Stick to serving sizes included on the label of each food product.

5. Stay hydrated. Water aids in digestion and absorption of food, elimination of body waste and regulation of temperature. To stay healthy, drink at least two liters of water per day and avoid soft drinks which contain a lot of sugar.

6. Do not skip breakfast: Eating a healthy breakfast reduces hunger and unhealthy cravings throughout the day, thus reducing the likelihood of making poor food and snack choices.

7. Be careful when eating out: Sauces, gravy and dressings offered in most restaurants are packed with sugar and salt. Always ask for it to be served separately.

8. Include whole grains in your diet: Whole grains, nuts, fruits and vegetables contain healthy carbohydrates which take longer to digest making you full for longer periods. Processed grains cause rapid fluctuation of blood sugar levels and energy.

9. Cut down on animal fat: Saturated fats from red and processed meat contain bad cholesterol known to cause heart diseases. Choose lean meat, low-fat dairy products and skinless poultry.

10. Watch calcium and vitamin D: calcium and vitamin D are essential for bone development. You can get these from non-fat dairy products and supplements.

Ultimately, observe your eating pattern for a few days, writing down what you eat and the time of the day you ate it, then highlight the healthy eating habits and work to reinforce them. Identify all the unhealthy eating habits and work on improving them.