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Top 10 Biggest Weight Loss Mistakes All Women
Do you want to weight loss? Have you want a perfect body ? 

Start your weight loss journey aware of these common flubs, and you'll be on your way to fat-loss in no time.

1. The biggest weight loss mistakes

Dropping pounds boils down to a simple-sounding formula: burn more calories than you take in; eat less and move more. But anybody who has ever cut calories and ramped up an exercise plan in an effort to slim down knows it's a lot harder than it sounds. All dieters inevitably make mistakes along the way—and most of the time they don't even realize it. Here are the 10 flubs that everyone makes when they're trying to shed fat.

2. OD'ing on protein
Top 10 Biggest Weight Loss Mistakes All Women
"Protein is important, but if you have too much, the excess gets stored as fat," says Felicia Stoler, RD. "And high-protein shakes and bars tend to be sugary and fatty." Women need about 46 grams a day, per the CDC.

3. Skimping on veggies

Many of us fall short of the recommended 2.5 cups daily, Stoler says. A no-brainer: Work some into every meal, whether it's sliced tomato on your morning toast or spinach on your turkey sandwich.

Read also: Top 10 Supperfoods You Should Eat Everyday

4. Having just a big glass of juice for breakfast
Top 10 Biggest Weight Loss Mistakes All Women
"Most juice raises blood sugar, so your body produces more insulin. You'll get hungry and overeat later," says Louis Aronne, MD. Get in protein and fiber, such as eggs and whole-grain toast.

5. Overestimating weight-loss rate

Most people shed a lot of pounds in the first couple of weeks of a program, a combo of carbs and water. It's an artificially high drop, so don't get discouraged when progress peters out.

6. Slacking on shut-eye
Top 10 Biggest Weight Loss Mistakes All Women
"Appetite and hunger hormones are greatly influenced by how much sleep you get," says Pamela Peeke, MD. "Skimp and you're more likely to eat everything that's not tacked down."

Read also: How to Eat  Healthy and Lose Weight

7. Considering workouts license to binge

One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.

Some weeks, finding that extra half hour to slip in a workout isn't easy—why it's good to have a backup plan. "Even a 10-minute cardio video on YouTube can keep you on track," Stoler says.

8. Always doing the same routine
Top 10 Biggest Weight Loss Mistakes All Women
"You can't perform the same exercises over and over and expect the same benefits," Stoler says. To get better results, follow the FIT principle: Vary the frequency, intensity or time.

9. Ignoring weights

Women who are getting started on an exercise program often think they should stick with just cardio, Stoler notes—but you need strength training to keep your metabolism revved up.

10. Giving in to your energy drain
Top 10 Biggest Weight Loss Mistakes All Women
A top excuse for not exercising: "I'm too tired." Fake yourself out, urges Holly Wyatt, MD: "Say you'll walk for only 10 minutes and you'll likely go longer. Exercise energizes you!"

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominals includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs.

Read also: 10 Ways to Easy Weight Loss Without Painess
Source: www.health.com

Top 10 Biggest Weight Loss Mistakes All Women

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Health and Nutrition: Health Benefits of Capsicums
Description

Capsicums are beautifully colored fruits that are named differently according to where it comes from. In Britain, they are called chilli peppers, red or green pepper (by the color) or sweet pepper.

In US and Canada, they are called bell peppers. In Australia and Asia, they are known as capsicum; and in some countries they are even called paprika (where paprika powder is derived from). Cayenne and jalapeno are the “hotter” versions.

Capsicums come in a variety of colors: Green and purple are more pungent and taste slightly bitter. Red, orange and yellow are milder flavored, sweeter, and pleasant to the taste. The red peppers are really green peppers which have been left to ripen on the vine. So green is simply the unripe version of the red.

Botanically, capsicums or bell peppers are fruits as they have seeds. However, they are widely used for cooking, so culinary-wise, they are accepted as a vegetable.

Nutritional Benefits

The stronger the color of the bell peppers, the higher the concentration level of anti-oxidants. A small bell pepper could provide up to three times more of the recommended daily amount of vitamin C, much more than any citrus food.

Each color of the bell peppers have different phytochemicals and provide different nutrients. Consumption of the variety of the colored peppers are recommended in order to benefit from all the nutrients.
  • Yellow: lutein, zeaxanthin
  • Red: astaxanthin, lycopene
  • Orange: alpha, beta and gamma-carotene
  • Purple: anthocyanin
Bell peppers have very high content of vitamin A, C and E (all anti-oxidants) that help to effectively neutralize free radicals. Anti-oxidants protects the body from carcinogenic and toxic substances. Just by this virtue alone, it is a good remedy for many health problems.

This fruit also has almost the whole range of vitamin B complex (B1, B2, B3, B5, B6 and B9). Other minerals are potassium, manganese, thiamine, molybdenum, trytophan, copper, cobalt and zinc.

Health Benefits

Health and Nutrition: Health Benefits of Capsicums
Capsicums have been used for its medicinal values since ancient times but have only recently been documented by medical science. And what research has found are remarkable healing virtues.

Bell pepper, or capsicum, is one of the most nutrient-dense foods available. By itself, capsicum has so many healing properties, but when taken together with other herbs, fruits and vegetables, the nutrients absorption are multiplied hundredfold.



Here are only some of the benefits of taking capsicum, and we have only scratched the surface:

1. Anti-bacterial and anti-fungal:  The anti-septic properties in capsicum makes it effective in fighting food poisoning. Coupled with a good supply of probiotics, yeast and fungal infection problems, like ring-worm, shingles, athlete’s foot, etc. can be easily eliminated.

2. Anti-aging:  We all know that anti-oxidant is highly effective in helping to protect the skin from free radical damage known to cause signs of aging.

3. Blood clots, prevent:  The very high content of vitamin C in capsicum makes it very effective in preventing blood clot, thus preventing strokes.

4. Cancer, prevent:  All the colored capsicums contain very high anti-oxidant and phytonutrients that are especially helpful in preventing cancers of the bladder, cervix, pancreas and prostate.

5. Cholesterol:  These colorful juices can significantly help to reduce cholesterol. The concentrated anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood. In the process, it also retards the development of atherosclerosis (hardening of the arteries) and lower blood pressure.

6. Cold feet:  During the winter when you have cold feet, cut up capsicum and put them in the socks. The mild “hot” will help keep your feet nicely warm.

7. Digestive system:  Capsicum is a stimulant herb. It helps relieve gastrointestinal problems like indigestion, stomach ulcers, colic, dyspepsia, diarrhea and even help reduce excessive flatulence.

8. Immune system:  The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.

9. Metabolism, enhanced:  Increases our body metabolism by lowering triglycerides which are stored in our body fats. This helps to burn calories more effectively.

10. Nose bleeding:  The rich vitamin C helps to heal, repair, build/strengthen the lining of the mucous membranes to prevent nose bleeds. Mix capsicum juice with lotus root juice for better effect.

11. Optical system:  The high vitamin C and beta-carotene makes capsicums especially beneficial in preventing eye problems like astigmatism, cataracts and macular degeneration.

12. Pain relief:  Capsaicin in capsicum blocks transmission of pain, so it can help relieve pain to a certain degree. It is also effective for eliminating headaches and migraines.

13. Respiratory problems:  The high level of vitamin C coupled with flavonoids make capsicum a very good food that helps prevent respiratory problems like asthma, emphysema, wheezing, lung infections, etc.

14. Sore throat:  Gargle some capsicum juice to help eliminate a sore throat. The anti-septic properties does the work super well.

Consumption Tips

When choosing to buy bell peppers, choose those that have firm, smooth skin without any wrinkles. The stem should be fresh and green. The fruit, even though hollow, should feel heavy for its size. Avoid those that are sunken or have black spots.

Store bell peppers in a plastic bag in the fridge. It will stay fresh for up to a week. Wash only when you need to use it. The green peppers being the unripe version of the red, will last longer, though it will not turn color anymore.

Add finely chopped bell peppers generously in your salad, casseroles, and other cooking.

When juicing bell peppers or capsicums for any remedy use as above, squeeze in lemon juice to taste. Capsicum juice by itself can taste rather “sharp”. Lemon juice helps “blunt” the taste and makes it flavorful.

You might also read : Health and Nutrition: 10 Health Benefits of Bananas

Source: juicing-for-health.com

Health and Nutrition: Health Benefits of Capsicums

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Top 11 Benefits of Green Tea That You Didn’t Know About
I’m a green tea drinker.

Not for the love of the taste — no way! I drink it because I’m told it’s good for me…or, to be honest, the real reason I drink it is because I believe it help keeps my weight in check. But recently I decided to look into it a bit deeper and see what are all these other benefits of green tea people talk of.

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

1. Weight Loss. 

Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

2. Diabetes. 

Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

3. Heart Disease. 

Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

4. Esophageal Cancer.

It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

5. Cholesterol. 

Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

6. Alzheimer’s and Parkinson’s. 

It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

7. Tooth Decay. 

Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

8. Blood Pressure. 

Regular consumption of green tea is thought to reduce the risk of high blood pressure.

9. Depression. 

Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

10. Anti-viral and Anti-bacterial. 

Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

11. Skincare. 

Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

Top 11 Benefits of Green Tea That You Didn’t Know About
These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder we drink anything else.

Top 11 Benefits of Green Tea That You Didn’t Know About

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Top 10 Health Benefits of Bitter Melons
What Are Bitter Melons?

The bitter melon is also known as karela, ampalaya, or Momordica charanti. While many people consider it an herb or a vegetable, bitter melons are technically fruits because they contain seeds (the name "melon" makes this easy to remember). Bitter melons have similar nutrients to dandelions and are beneficial for health. They are used in some continents like Asia, South America, and Africa to help control blood sugar levels and maintain a healthy system. Additionally, the Chinese used this fruit as part of their daily diet to “clean” their system.

Both high and low blood sugar can lead to many issues. Diabetes is probably one of the biggest issues from high blood sugar, and the condition can lead to other issues. Diabetes can sometimes be prevented by eating right and exercising; since it is a lifelong condition, every step possible should be taken to prevent it. There are numerous ways to slowly bring your sugar level back to normal, and all it takes is some dedication.

What Makes a Bitter Melon Special?

Bitter melons are an excellent source of nutrients. They have:
  • Twice the calcium of spinach
  • Twice the potassium of banana
  • Twice the beta-carotene of broccoli
As well as more of the following vitamins and minerals than most vegetables or fruits:
  • Manganese
  • Zinc
  • Folic acid
  • Alkaloids
  • Peptides
  • Steroidal saponins
  • Fiber
  • Phosphorus
  • Vitamins C, B1, B2, and B3
Think of it like this: Eating one bitter melon daily along with every meal will vastly improve your nutrition! Keep it up for about two months, and you can potentially decrease your risk of diabetes.

As you can probably guess from the name of this fruit, bitter melons are an acquired taste. Luckily, there are many recipes for cooking bitter melons and reducing their bitterness. One way to make them more palatable is to remove the seeds, cut the remaining fruit thinly, then salt it evenly. Let the salted slices sit for about 30 minutes, then squeeze out the liquid and rinse them out.

Also read: How to Make Bitter Melon Juice Recipe

What Are Benefits of Eating This Fruit?

Since there are way too many benefits of eating bitter melon, let’s take a look at the more important ones such as:

Top 10 Health Benefits of Bitter Melons (There Are More):

1. Reduces the risk of diabetes

Top 10 Health Benefits of Bitter Melons
One of every 10 adults suffers from this disease, and it’s becoming a bigger problem every day. One way this fruit can help is by regulating blood sugar levels. High blood sugar is not a good sign, and most doctors will prescribe medicine to lower it. And what happens when you are all out of meds? You go and get more. This is only prolonging the problem. Controlling blood sugar level through diet is much less invasive. Also, insulin receptors can become ineffective; when they do, they are called down-regulated insulin receptors. Regular consumption of bitter melons can help reverse the insulin resistance effect. Bitter melon helps diabetics treat insulin resistance without medication. This is an important role in prevention and treatment of Type II diabetes, also known as insulin-independent diabetes. This can also prevent further diabetic complications that are caused by chronically high sugar concentrations, such as blindness, kidney diseases, strokes, heart attacks, and diabetic feet. Eating bitter melons, drinking their extract, or even taking them in pill form can reverse the effectives of diabetes.

2. Reduces the risk of cancer

Eating or drinking the juice from the melon can lower the risk of certain types of cancer. It is also known to decrease and kill leukemic cancer cells, according to the Sloan-Kettering Cancer Center. It can stop cancer cells from spreading and increase chances of a full recovery. But the diet must be consistent for this to be in an effective way to treat this disease. Otherwise, it will not work.

3. Reduces the risk of AIDS/HIV

This disease is becoming a widespread issue. Bitter melon glycoprotein beta-momorcharin helps inhibit synthesis of macromolecules in splenocytes, embryos, and tumor cells. This protein also retards the effects of HIV by using the protein to deactivate the ribosome function in HIV-infected cells. It stops protein synthesis in those cells and eventually kills the cells which are infected.

4. Provides antioxidants

Antioxidants help protect us from free radical damage. Free radicals can come from common natural environmental toxins as well as pollution, smoking, and normal metabolism byproducts. They have been proven to boost the immune system.

5. Relieves asthma

Positive results have come back from patients suffering from a chronic cough who add bitter melon to their diets. The bitter melon helps release sputum accumulated within the respiratory tract and lungs. Many who have used bitter melon extract or eaten it regularly believe that it helps relieve asthma.

6. Soothes skin

Do you have acne or wrinkled skin? The chemical or serum in bitter melons has been known to be used for acne and wrinkles. Its antimicrobial and anti-inflammatory properties can also aid in acne issues.

7. Aids digestion

Helps with digestion of food by producing digestive enzymes.

8. Aids in weight loss

This low-calorie and low-carbohydrate fruit will help with dieting and also strengthen your immunity.

9. Promotes healing of injuries and wounds

It helps with controlling the blood flow to help heal wounds faster and prevent infection.

10. Relieves constipation

It works wonders on constipation without causing diarrhea.

Potential Side Effects

Bitter melons have many benefits, but they also come with a few side effects. For example:
  • When pregnant, it is important not to eat bitter melon nor its supplements. They can cause an unwanted abortion. The chances are low, but why risk something that can be avoided.
  • If you are hypoglycemic, do not use bitter melon supplements. Eating the fruit is fine in reasonable portions.
  • Too much bitter melon or bitter melon supplement can cause stomach pain and diarrhea.
It's always important to know the potential side effects of any part of your diet. The main risk is with supplements because they are so concentrated, and it is possible to take a much larger dosage than when eating the fruit itself. Bitter melons are widely consumed fruit in some countries, especially in Asia, and do not carry much risk.

You might also like related post: Health Benefit of Capsicums
Source: hubpages.com

Top 10 Health Benefits of Bitter Melons

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4 Simple Steps To Make Bitter Melon Juice Recipe
Bitter gourd vegetable has many varieties and even more recipes in south-east Asian region, some of the tasted dishes are gob smacking good.

However I was not used to drinking bitter melon juice that only happened when we moved to live in Asia. For centuries it is known and praised for it medicinal and curative properties purposes.

Used as a folk remedy to help with weight loss, blood disorders and bad hangovers; it helps lowering blood glucose levels in diabetics. To extract bitter gourd juice, a juicing machine is helpful but a blender will work as well.

Step1. Slice 1 or 2 mediup-size bitter melons, scoop out the seeds & chop it.

Step 2. Soak them in a cup of water for 20-30 min.

Step 3. Blend the soaked pieces along with the water.

Step 4. Strain it.

Plus: You can Add honey, black pepper power, lemon juice or ginger juice for taste and drink it

You might also like related post: Top 10 Health Benefits of Bitter Melon

4 Simple Steps To Make Bitter Melon Juice Recipe

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20 Tips How To Eat Healthy
1. Eat before you shop so you can focus on your grocery list without having any unnecessary cravings.

2. With labels such as "fat free" or "sugar free" there are more chemicals. Most of the time, the simpler the ingredients list, the healthier the food is. For example, juicing your own orange juice is always healthier than store bought orange juice, even if its labeled fat free. If you make juice at home, you know exactly what is in the juice and not relying on a label to be truthful.

3. Cravings for junk food usually stop after about 2 weeks of eating healthy.

4. When you think you're craving for unhealthy foods, it may mean your body needs nutrients and vitamins, so eat healthier alternatives like fruits or vegetables to stop that unhealthy craving.

5. Even though eating healthy is good for you, it is a quite a bit harder. Avoid starving yourself with calories. If you want to gain weight for a football team or some such reason, choose food with lots of calories. However, too many calories, not enough exercise, and eating too much at one time, can make you fat.

20 Tips How To Eat Healthy

6. Take time to change your diet. For example try switching from chocolate dessert to a healthier choice. Then try something else.

Read also: Top 30 Simple Diet and Fitness Tips For Success

7. Non-fat yogurt can make a great snack, and its healthy bacteria can help with various stomach problems.

8. Try chewing more. This will give your body more time to digest the food and absorb nutrients.

9. Have patience. You won't see a drastic drop in your cholesterol level or weight or increase in your energy level immediately. You need to give the changes in diet some time to kick in. You may start to notice changes a couple weeks later.

10. Try to lower your junk food consumption little by little and in a month or so you will frown upon junk foods!

11. Count your calories and measure your food. This way you know what you're eating and can develop a habit of not eating junk food.

12. Make sure there isn't a lot of unhealthy food in your house that can tempt you. Give or throw away the foods you shouldn't eat. You can't eat what you don't have! And don't buy them again!

13. Eating healthy shouldn't always be about your appearance, it's also about your health. If you don't eat very nutritiously, it can cause problems in the future. Staying healthy and fit is very important, and as a bonus it makes you look great as well. Tip: try to swap for healthier options, like low fat cheese instead of full fat.

14. Try making your own flavourings instead of buying unhealthy sauce for flavour.

15. If you want to eat a smaller portion, eat on a smaller plate. It'll trick your mind into thinking you can't pile anything else onto it.

20 Tips How To Eat Healthy

16. Eat lots of green vegetables; they're the best for you.

17. Eat bananas that have a little bit of brown to them. Not only are these bananas sweeter, they can lower your chances of cancer.

Read also: Health Benefits of Bananas

18. If you have cravings, have a piece of whole wheat toast with peanut butter or your favorite spread.

19. It's not bad to eat junk food once in a while, as a treat. If you can't restrain yourself once you've started, though, it would be best to avoid it entirely.

20. Try to make a goal that is not based on weight, but simply seeing how long you can eat healthy. This will be better at reinforcing your diet because your dopamine levels will rise with every day of accomplishment and not a pound a week.

Warnings: 

Never go on an extreme diet! You never want to come to the point where you can't drink any specific liquids or you have to stay away from things that are actually nutritious for you. If you feel you have more questions or you think you or a family member/friend might be going through this, make sure to contact your doctor or talk to people close to you.

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Source: wikihow.com

20 Tips How To Eat Healthy

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Top 10 Superfoods You Should Eat Everyday
Eating healthy is an important part of life. What are healthy foods to eat everyday ? 

Easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple.

We love that “superfoods” are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form (think: blueberries).

What we dislike about some foods deemed “super” is that they are exotic (ahem, the goji berry?!) or something—like, say, sardines—that you’d only have once in a while. Healthy? Yes. Would you eat them every day? Probably not.

With all the other healthy-eating recommendations we need to remember (eat fish twice a week; replace half your grains with whole grains), it's impossible to have to remember a list of eat-this-once-a-week or once-a-month foods.

So, here are 10 easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple.

1. Berries
Top 10 Superfoods You Should Eat Everyday

All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.

Read also: Health and Nutrition: 8 Health Benefits of Raspberries

2. Eggs
Top 10 Superfoods You Should Eat Everyday
A source of high-quality protein, eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.

3. Beans
Top 10 Superfoods You Should Eat Everyday
Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams, respectively. Much of this fiber is the soluble kind that benefits blood cholesterol levels.

4. Nuts
Top 10 Superfoods You Should Eat Everyday
Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.

5. Oranges
Top 10 Superfoods You Should Eat Everyday
An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.

Read also: Health and Nutrition: 13 Health Benefits of Oranges

6. Sweet Potatoes
Top 10 Superfoods You Should Eat Everyday
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.

7. Broccoli
Top 10 Superfoods You Should Eat Everyday

This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.

8. Tea
Top 10 Superfoods You Should Eat Everyday
Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.

9. Spinach
Top 10 Superfoods You Should Eat Everyday
Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is an easy, delicious and good source of folate, a water-soluble B vitamin that helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. A cup boasts 15 percent of the recommended daily intake.

10. Yogurt
Top 10 Superfoods You Should Eat Everyday
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proven directly, yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.

You might also like: 

Source: eatingwell.com

Top 10 Superfoods You Should Eat Everyday

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How To Eat Healthy: Changing Your Mindset
This is part final in series about "How To Eat Healthy"

Part 3 of 3: Changing Your Mindset

1. Adopt a healthy attitude towards food. Take a hard look at your eating habits. 

Do you eat more when you feel stressed? Do you withhold food from yourself in order to feel like you're in control? Try to evaluate whether you have an unhealthy emotional attachment to food. If you do, here are few steps to consider:

  • Find a healthier replacement. If you find that you tend to gorge on unhealthy foods when you're stressed, find a substitute activity — for instance, you could instead go for a walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should be something that helps you to decompress, so that you no longer feel the need to binge.
  • See food as sustenance. A lot of Western culture is rife with messages that food is for entertainment or for relieving boredom. Break yourself of this cognitive habit by consciously evaluating food in terms of what it can do to keep your body healthy. Ask yourself if what you're about to put in your mouth is good for you, and if it will help your body function as it was designed to.
  • Consult a medical professional. Eating disorders are classified as mental illnesses, and you can't always just talk yourself into stopping destructive behaviors. If you suspect that you have an eating disorder (whether it's over- or under-eating), ask your general practitioner to refer you the appropriate care.

How To Eat Healthy: Changing Your Mindset
Read also: 45 Tips How To Live Healthier Life in 2016

2. Determine how many calories your body needs to function each day. 

This number can vary widely, depending upon your metabolism and how physically active you are. As a rule, the more muscle mass you have, the more calories you need to consume and to function properly. Otherwise, your body will start breaking down muscle tissue for energy.

If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this — more calories are suitable for naturally bigger people, and fewer calories for smaller people.

If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric intake by 1000-2000 calories, a little less for women.

Read aslo: 20 Tips How To Eat Healthy

3. Don't skip breakfast. 


How To Eat Healthy: Changing Your Mindset
Many people do this because they think they can drop pound, or they just don't feel hungry in the morning. Although the scientific evidence is still inconclusive, there are several reasons why you might not want to skip what many people believe is the "most important meal of the day".

Eating breakfast gets your metabolism going and keeps it active throughout the morning. Skipping breakfast may kick off the "starvation response" in some people. Your brain says "There is no food! It has been hours! It must be a famine!" The next time you eat, the body stores as much fat as it possibly can.

Furthermore, skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate.

A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least drink some water and eat a piece of fruit, a granola bar, or a piece of toast. Get more nutritious bang for your buck by eating a breakfast smoothie.

On the other hand, a technique called "intermittent fasting" has been shown to contribute more rapid weight loss with possibly other health benefits. The effect, however, may vary from individual to individual. However, it may not be a good idea to skip breakfast at the day of an important exam, job interview, or other critical event, where you may be distracted by your hunger or not having enough energy, to perform up to your potential.

4. Eat slowly. 


How To Eat Healthy: Changing Your Mindset
Have you ever gorged on a huge meal and felt fine immediately after, but felt like exploding 15 minutes later? This happens because it takes some time for your stomach to tell your brain that it's full. Circumvent the problem by consuming your food slower. That way, by the time you get the message and start feeling satisfied, you haven't consumed too much extra food.



Slow yourself down by waiting 5 or 10 minutes between each course. Chew each bite of food 20 to 30 times before swallowing.

Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as helping you feel fuller.

Eat five times per day. You may consider eating three meals per day (breakfast, lunch and dinner), with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar steadier throughout the day because you're not going for six hours at a stretch without eating.

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Source: wikihow.com

How To Eat Healthy: Changing Your Mindset

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How To Eat Healthy: Making Easy but Healthy Decisions
This is part 2 of 3 in series about "How To Eat Healthy".

Part 2 of 3: Making Easy but Healthy Decisions

1. Drink plenty of water. 

Staying hydrated with basic H2O is an easy and dramatic way, to improve your health and shed pounds, all the while helping you feel full. Drink water in the mid of meals and avoid drinking after and before a meal, to aid digestion. Try to consume between 2 and 3 liters per day.

If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- or 500-calorie snack when a glass of water would have helped them feel satiated. If you're still hungry 15 minutes after your drink, then it's time for a snack.

Try carrying water with you so you can easily pick it up when you're thirsty.

2. Avoid soft drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners. 

Giving up sugary drinks is one of the easiest ways, you can instantly improve your diet and become healthier. A can of coke adds 139 extra calories to your diet. A glass of grape juice will set you back even more. Try drinking water only to improve and aid digestion. A white chocolate crème frappuccino has whopping 500 calories. While it's okay to treat yourself with these and other drinks every once in a while, it's not a good idea to make them a regular part of your diet.

3. Participate in Meatless Mondays. 

Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets. In fact, vegetarians and vegans weight less than meat-eaters, and live longer on average.

4. Stay away from fast food. 

As we all know fast food is bad for our health, yet it continues to remain a weekly staple for too many people. For one, fast food is often fried, processed, and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.

Read also: 8 Health Take To Work Snacks

5. Drink one glass of wine or beer occasionally, but be wary of more. 

Adults who drink a glass of wine or beer with their meal report numerous health benefits, including improved memory function, reduced bacterial infection, and even boosted estrogen levels.Unfortunately, what may be good in small doses can be destructive in larger doses. Any more than two drinks of alcohol per day is probably detrimental for your health.

Red wine, in particular, contains polyphenol, called resveratrol that scientists believe is particularly heart-healthy. Resveratrol improves the function of blood vessels in the heart and curbs the amount of "bad" cholesterol in your body.

Are you pregnant and worried about drinking? While it's normal for expectant mothers to abstain from alcohol, scientists say that it's perfectly harmless to drink one glass of wine a day.

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Source: wikihow.com

How To Eat Healthy: Making Easy but Healthy Decisions

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How To Eat Healthy: Choosing a Healthy Diet

"How To Eat Health" includes Three Parts:
  • Choosing a Healthy Diet
  • Making Easy but Healthy Decisions
  • Changing Your Mindset
Eating healthy is crucial to maintaining good health. Fortunately, it's easier than it sounds. Arm yourself with knowledge and you're halfway there. If you think of eating healthy not as a sacrifice, but more as an opportunity for self-improvement, you're almost at the finish line. You don't need someone to tell you the numerous health benefits that putting away the donuts and hamburgers will get you. You want someone to show you how it's done. Here's a glimpse.

Part 1 of 3: Choosing a Healthy Diet

1. Choose the right carbohydrates. 


How To Eat Healthy: Choosing a Healthy Diet
  • Simple carbs, like sugar and flour, are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested by the body. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).
  • Consider eating leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Create a simple sauté with olive oil, garlic, a little salt and pepper, which will be surprisingly tasty meal as well as a nutritious one.
  • Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates, such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oatmeal is also very healthy for you.
Read also: 30 Simple Diet and Fitness Tips for Success

2. Eat lean, mean protein. 


How To Eat Healthy: Choosing a Healthy Diet

Aim to get between 10% and 35% of your daily calories from protein. Protein helps you to build muscle and gives you the lasting energy throughout the day. Some examples of healthy proteins include:
  • Lean fish such as flounder, sole, cod, bass, perch, and halibut.
  • Lean poultry such as chicken or duck breast.
  • Legumes like beans and soy products (e.g. edamame and tofu).
  • Nuts like cashews.

3. Know the difference between good fat and bad fat. 

You need to consume fat for your body, to function correctly. However, it's important to choose the right kind of fats. Here's a quick primer.

Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
Avoid trans fats and saturated fats. Trans fats are form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list.

4. Stock up on superfoods. 


How To Eat Healthy: Choosing a Healthy Diet

So-called superfoods may have a misleading title, but some truly are cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood. Here are just few of them:
  • Blueberries. Blueberries may facilitate brain health. If you don't have access to blueberries, then try fresh berries, raspberries, or cranberries.
  • Algae. It may not sound appetizing, but then again when you read the list of health benefits you may think again. It is rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.
  • Salmon. Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.
  • Cranberries. These red berries contain Quercetin, a natural anti-Carcinogen (anti-cancer), are low in sugar and a decent source of Vitamin C. Vitamin C is essential for bone health and prevents Scurvy.
5. Watch your salt intake. 
How To Eat Healthy: Choosing a Healthy Diet

Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis, and excessive stomach acid. Use salt sparingly, and always check labels on food for the "reduced sodium" option, if it's available.

Read also: Top 8 Tips For Healthy Eating

6. Practice moderation. 

Don't over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount.

Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for awhile, then break down and binge. Avoid this deprivation-binge cycle by allowing yourself to have small "cheats". For instance, if you want to eat less sugar, allow yourself to eat one dessert each Friday night and abstain for the rest of the week. Having a break to look forward, which can help you power through the other days.

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Source: wikihow.com

How To Eat Healthy: Choosing a Healthy Diet

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Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

Dessert isn't just allowed — it's encouraged!

Want to make your diet the 'picture of health' ? Just follow some simple guidelines,to keep your meals, snacks, and treats as healthy as can be:

1. Rules for Breakfast
  • Eat 300-400 calories.
  • Include at least 10 grams of protein, healthy fat, or fiber.
  • Choose whole grains over processed foods that contain refined sugars.
2. Rules for Snacking
  • Eating 100-200 calories whenever meals are spaced more than 3 hours apart.
  • Include at least 4 grams of healthy fat, fiber, or protein to promote satiety.
  • Avoid processed foods that contain refined sugars.
3. Rules for Lunch
  • Eat 400-500 calories.
  • Make veggies at least 50% of your meal.
  • Avoid processed foods and refined sugars.
  • Include at least 5 grams of fiber.
4. Rules for Sinner
  • Eat 400-500 calories.
  • Fill 50% of your plate with non-starchy veggies, 25% of it with lean protein. and no more than 20% of it with whole grains and legumes(optional).
  • Avoid processed foods and refined sugars.
5. Rules for Treats
  • Allow yourself one per day, but cap it at 200 calories.
  • Choose treats with less than 15 grams of sugars per serving.
  • If it give you a buzz, it's your treat of the day.
Read aslo : Top 29 Weight Loss Tips To Lose 100 Pounds

Now, you can follow healthy recipes here!

To make it even easier to clean up your diet, here are some stupid-simple recipes to get you through the day — just pin or screenshot them to reference the next time you're hungry for...

Breakfast:
Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

A Snack:
Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

Lunch:
Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

Dinner:
Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

A Treat:
Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

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Source: cosmopolitan.com

Healthy Eating Plan: How to Eat Healthy Without Feeling Hungry

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