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.

Uncategorized

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

 

Fitness Lifestyle Travel

Hiking boots

March 13, 2016

Going on a hike? Make sure you look after your feet with a good pair of hiking boots! There are so many choices out there that it can be hard to know which type are the right ones. This handy infographic from Hi-Tec can help you decide which ones to buy.

Enjoy the outdoors this summer with a stylish pair of hiking boots. As well as looking great, they can really look after your feet out there in the rough terrain. Check out this handy infographic from Hi-Tec from selecting the right outdoor footwear.

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.

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top 10 health tips in 2016

February 5, 2016

It is a universal truth that nothing is more important than your health. That is why Health tips are very crucial for our healthiness. These tips help to get our body, soul and mind in perfect states. There are numerous tips out there to help improve our body strength, lose weight and stay healthy; these include:

Lose Weight Sensibly:

It is vital to lose weight sensibly as a sudden loss in weight can be harmful. You cannot just abruptly stop eating all those meals that have always appealed to you and expect that your body mechanism will smile at that. The process is gradual and must be followed if you desire to lose weight and stay healthy.

Eat Fresh Vegetables and Fruits:

eat-fresh-vegetables

Vegetables and fruit serve as fillers for the stomach. They help to keep you full and away from foods with high calories.

Sleep seven to eight hours a day.

sleeping

Sleeping and resting is the best way to boost your energies. If you feel tired, take a 15-minute rest to replenish your strength. At night, try to go for eight hours of sleep. If you can’t sleep, just lying in bed and thinking happy thoughts can relax your mind and body, too. It’s not as good as sleep, but it’s the next best thing.

Keep a food Journal:

On a food journal, honestly fill in all meals that you take regularly; this should include the sauces and condiments and all foods that have calories in them. From your journal, observe if it is possible to slash your meals and eliminate food items that you do not actually need.

Exercise Daily:

work-out

Take physical exercise at least thirty minutes daily. It is reasonable to include a day off every week.

Integrate beans and other legumes into your eating plan for weight loss: These meals hold plenty of fibre and will maintain you longer throughout the day.

Eat nuts:

This has proven as a successful means to lose your weight. Just a nibble at a nut will revitalize your vigour for the rest of the day.

Good Breakfast:

Eating a good breakfast is one of the most optimistic things you can do if you really intend to lose weight. A good breakfast should include new fruit or fruit juice, a high-fibre breakfast cereal, yoghurt or low-fat milk, a boiled egg and whole wheat toast

Take Ginger:

The oil in ginger has made it a very helpful herbal medicine for nasal and chest congestion. Dish out two cups of hot water over 1-inch piece of peeled, grated ginger and steer for ten minutes. Add a pinch or two of cayenne pepper to the water and drink as desired.

These are just a few health tips to help you stay healthy. Keep in mind that staying healthy is a continuous process and should be done with consistency.

Lose Weight

Best way to lose weight

February 1, 2016

 

In case you are among the those who are attempting to lose weight, avoid pushing yourself by beginning with rigorous workout as will suddenly change your diet plan. It is strongly suggested that you just begin with things that you can actually carry out with your routine work, just like consuming considerably more fruit and vegetables and simply low-fat food products and then becoming even more active. To get best results as you progress, you will notice that there is certainly a lot of ways for losing weight extremely fast.

Listed here are several valuable advice on slimming down:

 

Fad Diets

These types of diet programs are actually effective methods to help you lose excess weight right away. Check with your physician’s the following suggestions just before applying any fad diet strategies as you might harm your body without the proper medical advice. Listed here are a few of the recognized fad diet programs as well as the outcomes you will definitely get by applying any of them.

*-The Water Diet plan – drinking an overall total of 8-10 glasses of chilly drinking water (63 fluid ounces) within routinely time periods, just like prior to every meal or perhaps snack foods to help you experience fuller and much less starving. Avoid putting in sweeteners or simply any flavouring to your own water and don’t substitute drinking water for standard meals. Additionally it is suggested that you just take multi-vitamins since many nutrients are often lost throughout urination.

diet

*-Juice Detoxification Diet plan, Superstar Diet, or simply Juice Fast – solely fruit and simple lovely vegetable juices are actually included in this kind of eating plan. Particular modifications of this form of fad diet including taking vitamin supplements, putting in nourishment to the beverage, or perhaps permitting a single meal each day. This kind of fad diet can help you eliminates toxins out of your body therefore eliminating pounds from your body weight.

*-The Master Cleanse, Maple Thick syrup Eating plan, or simply Lemonade Diet plan – a liquid-only weight loss plan which is a combination of drinking water, lemonade, maple viscous syrup, and simply cayenne pepper and for temporary use only. This kind of beverage is going to be utilized between Six – 8 cups daily. A cup of tea laxative is additional this is the most notable eating plan which can be utilized twice each day. This kind of food plan is definitely helps considerably more in cleansing than any other weight reduction eating plan. A good solid optional is to use salt-water for flushing which may be mixed into this diet and there is likewise a various easing into Or easing-out procedure for this weight loss program.
*-One particular weight loss program is Cabbage Soup Weight loss program – a high-dietary fiber, less fat eating plan which usually promises to assist you through dropping 12 pounds in 7 days. The dietary plan is perfect for short-term use which usually go on more than 7 days including a unique sort of cabbage soups. However, you can include slight quantities of various other vegetables and fruit, grain and as well , steak within particular occurrences, multi-vitamins and up to Four glasses of drinking water day-by-day.