Browsing Category


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, breakfast food

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


  • 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, 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.


  • 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, breakfast food

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


  • 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.


  • 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.


  • 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.





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


  • 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.


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.


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



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


  • 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, breakfast food

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


  • 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, 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.


  • 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.


  • Carbohydrate-enriched food.
  • Gives energy to do the work properly keeping you full for a long time.
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 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.


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


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


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.


Fitness Tips

April 9, 2016

At this moment in time, you are familiar with the terms exercise, working out, body fitness, physical activity etc. And you visualize a picture of some people performing some sort of physical activities in a gym. Where they are engage in vigorous activities like lifting barbells or dumbbells. And probably you have seen in your past that how a personal trainer was measuring the strength of your muscular friend and educating him about nutrition guidelines. And in front of mirror you sighed to see your muscles are loose in your upper arms. And you’re afraid enough to be drenched with sweat. And you are frightened to spend $40 to $50 a month instead of spending almost $10 for a McDonald’s Happy Meal, perhaps just to know the answer to the question “What is happiness to you?”. Or probably you are not worried of illness or getting sick at all. Because medical insurance will take care of everything when somebody will undergo frightening cancer screening procedure. I am here to tell you simply some tips to take it easy. At the very beginning you should give some simple physical effort to keep yourself healthy and perhaps happy. You don’t need any of those expansive exercise equipment to keep yourself healthy.But if you select a Gym from the very beginning, it does worth doing so.

When to exercise and how long?

When to burn your calories stored in the form of fat in your body? Answer is anytime you prefer. It is suggested by the physical trainers at least 45 minutes to 1 hour a day, but as a beginner you free up only 30 minutes everyday to devote yourself to perform workouts. I assume you are so discouraged by me because you are bounded by an half an hour time limit. so spend 10 minutes if it makes you comfortable. And you give a gradual increment to this 10 minutes effort to be fit.

First Step To workout: Walking and running

First step you may take by running or at least walking. Go outside and  start walking or running. You start to sweat while you run indicates your body started to burn calories. Keep running and walking for 10 minutes. Then stop and do the same next day. Try to increase your time of running time slowly.

Jumping Jack:

Besides walking and running, you may try this very simple exercise. You stand in a position with your legs spread wide and your hands overhead with one another. Now bring back your feet together from the spread wide position while jumping, and now your hands are in spread position in left side and right side. Keep doing it repeatedly.

Jumping Jack with 3 Positions included.

Jumping Jack demonstrated in 3 Positions.

Wall pushups or Standing pushups

You stand in front of a wall and place your palms in the wall. Now make sure you are standing in your arm’s length from the wall. Now move your body towards the wall and get your body back to the standing straight position. repeat it for 10 minutes. You can do this even in the kitchen while boiling eggs or baking chocolate cakes and cookies.

Standing push-up or Wall-push-up demonstrated in 3 position

Standing push-up or Wall-push-up demonstrated in 3 position

Triceps Dip

Now go the park and find out where is the nearest bench. If you are too lazy to go outside get a chair and don’t have a sit on it. By keeping your hip away from it place your hands on the bench while bend your knees like in the image below. lift your backside upwards making your arms straight. Now bend your arms to lower down your body slowly. then lift your back upwards again. Do this exercise slowly and repeatedly.

Triceps Dip

Triceps Dip