It's easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

EIGHT HEALTHY EATING GOALS

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks.

1. Make half your plate fruits and vegetables: 

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.


2. Make half the grains you eat whole grains: 

An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."




3. Switch to fat-free or low-fat (1%) milk: 

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.









4. Choose a variety of lean protein foods: 

Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.



5. Compare sodium in foods: 

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."









6. Drink water instead of sugary drinks: 

Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.





7. Eat some seafood: 

Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.





8. Cut back on solid fats: 

Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.





Use the MyPlate Icon to make sure your meal is balanced and nutritious.

TRY 5 THINGS THIS!

1. Emphasis on Fruits & Veggies

• Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
• Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
• Pack your child's lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

2. Healthy Snacks

• For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
• Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
• Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
• Swap out your cookie jar for a basket filled with fresh fruit.

3. Ways to Reduce Fat, Salt, and Sugar

• Choose baked or grilled food instead of fried when you're eating out and implement this at home, too.
• Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
• Serve fruits as everyday desserts like baked apples and pears or a fruit salad.
• Read labels on packaged ingredients to find foods lower in sodium.
• Skip adding salt when cooking; instead use herbs and spices to add flavor.

4. Controlling Portion Size

• Use smaller plates to control portion sizes.
• Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.
• Portion sizes depend on the age, gender, and activity level of the individual.

5. Healthy Eating in School

• Bring healthy snacks into your child's classroom for birthday parties and celebrations, instead of providing sugary treats.
• Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
• Schools across the nation are making their lunch rooms healthier places. Learn more with the Chefs Move to Schools initiative where chefs work with local schools to add flavorful, healthy meals to menus.

You might also like: Top 29 Weight Loss Tips To Lost 100 Pounds

Source: fitness.gov

How To Eat Healthy And Lose Weight

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"Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness." – Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the year for that same energy-boosting effect.

13 Health Benefits of Oranges:

1. Helps Prevent Cancer

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases

Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Reduces Risk of Liver Cancer 

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health

Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. Lowers Risk of Disease

Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections 

Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation

Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision

Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13.  Provides Smart Carbs:

Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.

Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

You might also like :

• 8 Health Benefits of Raspberries
• 10 Health Benefits of Bananas

Source: care2.com

Health and Nutrition:13 Health Benefits of Oranges

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Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles

• Choose whole grains and potatoes with skin where possible which havemore fibre, vitamins and minerals.
• Remember starchy foods contain fewer than half the calories of fats per gram

2. Eat lots of fruit and veg

• Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals.
• Fresh, frozen, tinned and 100% fruit juices all count!
• Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.

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

3. Eat more fish - aim for at least two portions per week and one of these should be oily

• Remember that one portion of fish is approximately 140g cooked weight.
• Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.
• Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.

4. Cut down on saturated fat and sugar

• Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain, as fat provides 9 calories per gram, more than double that from carbohydrates and protein.
• Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.
• Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead, helping you to achieve your 5-a-day!

5. Eat less salt, adults should eat no more than 6 g per day and children should have even less

• A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease.
• Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content!
• When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium).
• Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes.

6. Get active and be a healthy weight!

• The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week.
• What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.
• Did you know….? Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.

7. Don’t get thirsty

• Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
• Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.
• Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!

8. Don’t skip breakfast

A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast with fruit for a healthy start to the day.

You might also like : 8 Healthy Take To Work Snacks

Source: nutrition.org.uk

Top 8 Tips For Healthy Eating

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Bananas are one of nature’s great snack foods, but did you know just how good for you they are and how many different and unusual uses they can have? Ahead are 10 banana health benefits for more energy, better health and even improving the way you look and feel.

Let's go! Top 10 Banana Health Benefits :

1. Potassium

Bananas are among the most convenient food sources of potassium. This mineral is essential for maintaining proper heart function and regulating normal blood pressure.

Numerous studies have shown the effectiveness of potassium rich foods like bananas in lowering high blood pressure.

So much so that the US Food and Drug Administration (FDA) allows the banana industry to make official claims (much like they would a pharmaceutical drug) of their ability to reduce the risk of high blood pressure and stroke.

Further research by the New England Journal of Medicine suggests eating bananas regularly in your diet can cut your risk of having a stroke by up to 40%.

The potassium in bananas is also beneficial for your kidneys and bones. A good potassium intake suppresses calcium excretion in the urine that can lead to painful kidney stones.

This suppression of calcium loss also reduces your risk of developing osteoporosis and brittle bones. A banana or two a day can have some serious health benefits.banana benefits

2. More Energy

Even with the proliferation of brightly colored ‘sports’ drinks, ‘energy’ bars and ‘electrolyte’ gels (these are loaded with unhealthy chemicals and coloring by the way) you often see athletes eating bananas just before and even during sports.

Watching tennis for instance, it’s not uncommon to see the players snacking on a bit of banana in between games. If a banana can keep a professional tennis player going, it’s got to rank pretty well in the high-quality energy source stakes.

Personally, I find the combination of natural sugars, balanced with the soluble fiber and potassium, to provide a good stable energy when eaten half an hour before gym or a run.
I’ve experimented with this – running or weights with, or without a banana – and seem to consistently do better when I have one before training.

Some people are worried about bananas spiking blood sugar, but tests show they actually have a glycemic index of around 52, with 24 g of available carbs (lower the less ripe they are).

That’s a glycemic load in the vicinity of 12 which isn’t considered that high. These figures will obviously vary depending on variety and ripeness.

Bananas make a great snack at work when your energy is lagging and while they might not be the most obvious weight loss food, they are only about 100 calories and can satisfy those sweet cravings.

So if you can replace candy bars and other junk foods with bananas, you might just have a really important step towards losing weight. As an added bonus your energy will be much more steady and consistent.banana benefits

3. Helps Digestion

Bananas are a great source of dietary fiber that most of us don’t get nearly enough of. Fiber helps the food you eat move smoothly through the digestive tract and improves elimination.

A couple of bananas may be a healthier choice than laxatives to treat occasional constipation.

Turning to another important element of digestion, bananas are rich in fructo-oligosaccharides (FOS for short thankfully). FOS is known as a prebiotic since it feeds the important friendly bacteria in the digestive tract that help us absorb nutrients more efficiently.

Bananas are also known to help relieve the symptoms of heartburn. So once again, try reaching for the natural cure with banana rather than antacids (though if this page gets shared around too much the makers of Metamucil and Mylanta and not going to be happy!).

4. Good for Ulcers

Eating bananas regularly may help protect against stomach ulcers. Compounds in bananas seem to create a thicker protective barrier in the stomach against hydrochloric acid.

Bananas also contain protease inhibitors that work to eliminate certain bacteria in the stomach implicated as a major cause of stomach ulcers.banana benefits

5.  High in Vitamin B6

Bananas are particularly high in vitamin B6. This vitamin is important for creating hemoglobin for healthy blood.

B6 is also involved in maintaining proper blood sugar levels, synthesizing and breaking down amino acids and producing antibodies for a stronger immune response in your body.

Just one banana has a full fifth of your recommended daily intake of vitamin B6. And they taste much better than vitamin pills too!

6. Vitamins and Minerals

Alongside the high levels of potassium and vitamin B6 already mentioned, bananas also have good levels of vitamin C, magnesium and manganese.

They are also a source of most of the other B vitamins and smaller amounts of trace minerals like iodine, iron, selenium and zinc.banana benefits

7.  Skin Conditions

Even the skins of this amazing fruit have their uses. Banana skins have been used externally to treat skin conditions like psoriasis and acne.

The freshly peeled inside of the banana skin is gently rubbed over the affected area and the residue left on. This might be better done on a day indoors or before bed to avoid the banana smell when out and about.

Note too that in the case of psoriasis there apparently may be some further reddening initially, but this should improve after a few days of use. Patch test on a small area first if you have any concerns. It also usually take several weeks to get the full effects from this treatment.

Banana peel treatments are even used to heal warts. You rub a small piece of banana peel over the wart and then tightly tape it there overnight for at least a week, possibly several, changing it to a new one each night.

People in online forums have reported good results with these simple treatments, though results with natural cures can be varied. I’d be really interested to hear from anyone who’s tried any of them for themselves.

8. A Cancer Fighter?

Recent Japanese animal research linked bananas that are fully ripe (with the dark spots) to production of a compound called tumor necrosis factor (TNF–a). This compound is a cytokine which is believed to have the potential to increase white blood cell count, thus enhancing your immunity and combating cancerous cell changes.

Personally, I don’t put too much stock in animal studies. Regardless, increasing overall fruit consumption in your diet has been consistently linked to a lower risk of developing various cancers.banana benefits

9. Improving your Mood and Reducing Stress

Bananas are a good source of the amino acid tryptophan which your body converts to serotonin.

Amongst many other things, proper serotonin levels help improve your mood, reduce stress and enhance your general outlook and happiness levels. It also helps regulate good sleep patterns.

Tryptophan is considered an essential amino acid because the only way your body gets it is through your diet. Bananas, while certainly not the highest source out there, are one of the easiest ways to get a little more tryptophan. Another reason why bananas make such a great snack for those stressed out at work.

10. A Hangover Cure

Bananas are a great hangover food for mornings when you’ve overdone it a bit the night before. A couple of bananas in a blender with ice, some berries and coconut milk or organic cow’s or goat’s milk makes a really good recovery drink.

Just about all the other health benefits already discussed come into play here. Of course the better solution is not to drink so much the night before. But just in case, it’s good to have some bananas around for the next morning.

As I tend to get mine in bulk and don’t always finish them before they get too ripe, I like to chop up any excess ones on their last legs and put them in a container in the freezer. These are great to drop straight from the freezer into the blender instead of ice cubes for brilliant creamy smoothies.banana benefits.

Conclusion

So there you have 10 good reasons to pick up a bunch of bananas the next time you’re out shopping. While pesticides aren’t considered a significant problem with bananas, fair trade fruits are worth looking for if you can find them.

How do you like to eat your bananas? Alone or mixed with other foods like on top of a healthy muesli or blended up in a smoothie? I be interested to hear any ideas or suggestions you might have for more beneficial ways to enjoy bananas.

You might also like: 8 Health Benefits of Raspberries

Source: healthambition.com

Health and Nutrition: 10 Health Benefits of Bananas

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Raspberry is delicious and lovely looking fruit is from genus Rubus, which comes from Rose family. It blooms throughout the year and is thus perennial in nature.

However, in olden days, it was a summer crop that has now been modified by technology to produce all round the year.

Raspberries are grown in most of the temperate regions of the world and Russia is the largest producer followed by Poland.

Today they are available in many hybrid forms and have numerous varieties that include Red Raspberries, Purple Raspberries, Black Raspberries, blue Raspberries and golden Raspberries.

There are about 15 species of this fruit that are cultivated across many countries and continents of the world.

Raspberries are very popular and are known for their nutritious character. This write up will give you a detailed account of why

Raspberries is recommended and a “must” in your daily fruit intake.

Raspberry Nutritional Value

Raspberries are among the healthiest fruits and are super beneficial for your health. It has dense nutrient content which includes

Antioxidants, Phytonutrients, Fiber, Iron, Magnesium, Potassium, Zinc, etc.

The following chart enumerates the complete nutritional composition of 100 grams serving of Raspberries:

• Energy 53 Kcal
• Carbohydrates 11.94 gms
• Sugar 4.42 gms
• Dietary Fibre 6.5 gms
• Fats 0.65 gms
• Protein 1.20 gms
• Vitamin B1 0.032 mg
• Vitamin B2 0.038 mg
• Vitamin B3 0.598 mg
• Folate 21 ug
• Vitamin B6 0.055 mg
• Vitamin K 7.8 ug
• Vitamin C 26.2 mg
• Vitamin E 0.87 mg
• Choline 12.3 mg
• Calcium 25 mg
• Magnesium 22 mg
• Iron 0.69 mg
• Phosphorus 29 mg
• Potassium 151 mg
• Manganese 0.67 mg
• Zinc 0.42 mg

Amongst the nutrients, Raspberry has the highest proportion of Vitamin C on the scale of our body’s daily requirement of nutrients. It can provide about 32% of Vitamin C required by us.

Raspberries also boast of the high amount of dietary fiber with a reasonable level of sugar in it. Manganese is another component in Raspberry that fulfills about 32% of our daily requirement.

Apart from these three, rest of the nutrients in the form of Vitamins, trace metals and proteins are moderately contained in this fruit constituting 2% to 4% of our daily need.

This juicy fruit is made up of 95% of water, one of the highest water content in fruits.

Raspberry Health Benefits

As evident from the nutrition chart, Raspberries are very healthy.

They are useful in preventing damage to DNA of our cells from free radicals thereby protecting from many health problems like cancer, macular degeneration, cardiovascular health, premature ageing and many more.

It is also known for its positive effects on improving eye vision, immunity,  blood formation and promoting healthy weight loss.

In this section we will introduce all health benefits of this wonderful fruit and why it works to improve your health.

1. Increases Immunity and slows down ageing

Vitamin C are water soluble vitamins that are essential for your body. They need to be restored and replenished regularly as they are not stored in our body cells.

As mentioned earlier, Raspberry is a rich source Vitamin C. Vitamin C increases general immunity to fight cold, flu, infections and such other common diseases and conditions.

Vitamin C is a rich antioxidant agent and highly effective in purifying and cleaning our blood and cells that make the immune function strong.

It gets rid of the free radicals produced in our body by certain molecules on exposure to oxygen. These radicals can damage the cells and our DNA structure if not controlled and cleaned out.

The formation of free radicals is natural and is taken care of by the antioxidants produced in the body by the food that we consume.

Other than Vitamin C, the antioxidant property of Raspberries is owing to phenols and anthocyanins in them.

Organic Raspberries have been found to be particularly effective as an anti-oxidant thereby slowing down the process of ageing as well.

Early ageing is common due to increase in pollution, exposure to UV rays, unhealthy lifestyle and persistent stress. But raspberries are rich in antioxidants that neutralize these free radicals.

Thus, it protects the body from free radicals that cause ageing and gives you a great looking taut skin as well.

2. Protect and arrests Cancerous Growths

The incidences of the Cancer is increasing but now with new advancements and studies on it, this condition may not spell doom for you anymore.

The researchers on food and nutrition for controlling cancer and preventing it are showing a lot of promise. One such elaborate study has been done by Dr. Daniel Nixon of Hollings Cancer Institute.

It has found conclusively the effects of Ellagic acid in Raspberries on Cancer. A cup of Raspberries contains about 40 mg of this acid. When consumed in moderate quantities, it prevents the occurrence of cancers.

If Cancer patients increase the concentration of this acid by increasing the daily intake of raspberries, then they may be able to destroy the cancerous growths through a process called Apoptosis.

Apoptosis in layman’s language means programmed cell death owing to a biochemical reaction. The acid in Raspberries triggers this process.

It has been found to be effective in most of the cancers including that of the breast, colon, pancreas, Esophagus, skin, prostrate amongst others.

The best part is that this process does not hurt or damage normal cells and slow down the cancer growth significantly.

Apart from a big contribution from Ellagic acid, the antioxidant properties of Raspberries also help in aiding cancer prevention and growth.

Antioxidants neutralize these free radicals and protect from cancer. ORAC value (Oxygen Radiance Absorption Capacity) of raspberry is 4900 micromoles per 100 grams.

So it is useful in protecting against cancer and tumor.

Wrap up: The Ellagic acid in particular and Anti-oxidants in general found in Raspberries prevent cancer and slows down its spread in the body.

3. Maintains Eye Health

Eating raspberry improves vision and prevents the eye and retina from infections and other natural damage.

Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision in the form of cataract or age-related degenerative eye disease macular degeneration.

The combination of anti-oxidants like Vitamin C and phenols ward off disease and safeguard the membranes of the eye that produce the watery fluid thereby cleaning and protecting the eye from “Dry Eye” syndrome.

It reduces the risk of pannus formation that is a layer of granulation tissue which forms on the cornea.

The Ellagic acid has also been found highly effective in the upkeep of eye health and vision.

It reduces the production of active oxygen in the body which has been associated with an increase in the formation of free radicals. These free radicals can damage the vision beyond repairs in more serious and advance cases.

Wrap up: The anti-oxidants and Ellagic acid prevents age related degenerative eye disease and improve vision. They also protect from eye infections and general eye diseases.

4. Controls Inflammation

Raspberry is rich in phytonutrient, antioxidants and tannins that prove effective to prevent inflammation of stomach, intestine, bones and cardiovascular system.

Studies have conclusively associated Red Raspberries with lowered incidents of inflammation in the body.

It controls the degeneration of collagen that is the main protein in the connective tissue of the human body and thus necessary for cell repair and healing.

Other than healing, repairing and reducing pain, Raspberries have been found to contain the severity of arthritis. They control the bone resorption that release the minerals from bone into the bloodstream.

An excessive uncontrolled resorption in arthritis patients make their bones brittle, soft and lowers its density.

It also inhibits the cartilage damage and thereby reduces the inflammation of bones and joints.

Wrap up: The anti-oxidants, tannin and phytonutrients in Raspberry reduce inflammation and aid in healing and repairing cells. It also brings a lot of relief to arthritic patients by reducing pain and maintaining good bone health.

5. Diabetes Management

Raspberries have reasonable sugar content and are high on dietary fiber that makes them a relatively safe addition to the diet of diabetics.

Raspberry stimulates the body to produce an Adiponectin to maintain sugar and insulin level in type 2 Diabetes patients.

Adiponectin is a protein that is responsible for glucose breakdown in our body. The synthesis of glucose leads to its absorption and prevents high levels of undigested sugar being circulated in the blood.

Thus, it prevents the spike of blood sugar level in diabetes patient and prevents complications due to sugar level spike.

Further, the natural sugar in Raspberries called fructose does not need insulin for metabolism. Therefore, diabetics with Type 2 diabetes do not have to worry about the elevated sugar levels in the blood after consuming them.

The Glycemic index of the fruit which reflects its ability to increase the Glucose in blood is below 40 for raspberries making them extremely healthy and ideal for diabetics.

Wrap up: The Fructose, high fiber and low glycemic index of Raspberries does not increase the sugar level of the blood and make for great sweet treat for diabetics.

6. Healthy Weight Loss

First things first, Raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer.

The water content of Raspberry at 95% protects you from dehydration owing to heavy exercises.

The entire composition of trace metals including manganese, potassium and Phosphorus restore the lost balance of electrolyte in the body.

It is a low-calorie fruit which keeps you light and makes for a good before and after workout snack.

Further, Raspberry Ketones found in the raspberry have been found to be effective in burning the fat stored in the abdominal region by many studies.

These studies showed that it breaks down the lipid within fat cells. Thus, this reduces the fat deposits in the body.

It has also been found that Raspberry Ketones reduces the capacity of the body to absorb excess fat. It burns fat naturally and promotes healthy weight loss.

Wrap up: Raspberry due to its nutritional composition makes for a great snack while on weight loss spree and the Ketones in it breakdown fats reducing the waistline of your body.

7. Blood circulation & cardiovascular health

Raspberry has the anti-coagulant property that makes it a great blood thinner. In critical cases where patients experience fluctuating blood pressure and excessive clotting,

Raspberries are recommended as a part of their regular diet. They not only discourage clotting but also dissolve clots maintaining the fluidity of the blood.

It is the Salicylate content in the Raspberries that makes it an effective blood thinning agent.

An optimum fluidity of blood and regular heartbeat ensure healthy cardiovascular system. The potassium in Raspberries ensures optimum muscle function in the body including the heart muscles.

It reduces the chances of arrhythmia and regulates the contraction and expansion of heart muscles optimizing the blood pumping through the body.

Berries, in general, are also known for increasing the HDL (high-density lipoproteins) aka good cholesterol in the body-bettering the heart function further.

Wrap up: Raspberries act as natural blood thinning agent, promotes healthy cholesterol and optimizes heart function making it excellent for blood pressure and cardiovascular health.

8. Women’s health

Women love raspberries and now they have more than the “tasty” reason to include them in the diet.

Raspberries and particularly raspberry leaf have been found very effective in decreasing menstrual flow and cramps during the menstrual cycle, reducing pain during childbirth, preventing hemorrhage and relieving nausea.

It reduces pain by tightening and strengthening the pelvic muscles that experience cramping during periods. They soothe the body by relaxing muscles and reduce the stress. It also increases the milk flow in lactating mothers.

The leaf and fruit contain Carotenoids, Citric Acid, Fragrine and vitamins that make it a potent agent for menstruation and child birth-related conditions.

As mentioned earlier, it also helps in the treatment of Cervical cancer by kick-starting the process of Apoptosis in the cancerous growth.

Wrap up: Raspberries are helpful in regulating menstrual cycle, reducing cramps and pain during periods and brings down the risk of hemorrhage. It increases the flow of milk in lactating mothers and helps in treatment of cervical cancer.

Words of Caution

People who are taking medicines for blood thinning must speak to their doctor before including Raspberries in their diet. This is because Raspberry also contributes to anti-clot and anti-coagulation in the body and may interfere with the drugs.

Raspberry Ketones tend to react with other weight loss supplements, and therefore, a complete knowledge must be gained before you go on weight loss regimen using Ketones and supplements as well.

Always look for “Natural Ketone” supplements for weight loss. “Blended Ketones” means that it is synthetically prepared and so can be harmful.

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

Source: wiki-fitness.com

Health and Nutrition: 8 Health Benefits of Raspberries

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Most healthy snacks offer very little textural contrast — they’re either all smushy, like smoothies and oatmeal, or all crunchy, like pretzels and granola bars. Having a little crunch with a little something creamy is more satisfying. I like crispbread crackers for the task because there is just the right amount of surface area to make things interesting without overdoing it. Their size also gives you a nutritional assist in the moderation department.

There are many brands of crispbread crackers, but one Swedish brand in particular (Wasa) is easy to find and has lots of variety, like sourdough, multi or whole grain, and sesame. All are attractive options as they are low in calories and fat but high in fiber, and they are often recommended by nutritionists as a satisfying, moderate snack. Really, it’s a crunchy, hearty alternative to sandwich bread

3 TIPS FOR HEALTHY SNACKING AT WORK

#1. Keep an arsenal of snack enhancers at work so you are not schlepping stuff back and forth.

• Small bottle of good olive oil
• Kosher salt
• Nice pepper grinder
• Honey
• Small jar of cinnamon

#2. Keep a few tools at work too.

• Cutting board
• Cheap paring knife

#3. Pack smart. 

Pack your crispbread in Tupperware to keep it from cracking. You may even want to wrap it in plastic wrap so other ingredients in your snack pack don’t get moisture on your cracker. Wet crackers are The Worst.

1. Apples and Honey with Nut Butter

Pack a whole apple in your bag. Smear peanut, almond, cashew — whatever butter you are into — onto your crispbread. Drape a small sheet of plastic wrap over the nut butter so it doesn’t smear all over, then pack it up. At snack time, thinly slice your apple, and drizzle with honey and cinnamon, which you hopefully have at work. You can substitute the apple for a banana to mix things up.

2. Avocado and Mozzarella

At home, slice your fresh mozzarella and wrap in plastic wrap. Pack your crispbread and a whole avocado to go. When you are ready to eat, slice your avocado. Top the crispbread with the mozzarella, add your sliced avocado, drizzle with olive oil, and season with kosher salt and pepper.

3. Hummus, Carrot, and Cucumber

Before work, use a vegetable peeler to make long strands with your carrot and cucumber and pack in a plastic baggie or container. Pack your crispbread and a container of hummus. When ready, spread your hummus on the crispbread and lay down those carrots and cukes.

4. Egg White Salad

This is a good one to plan the night before. Hard-boil 2 eggs (place in a small pan, cover with cold water, and bring to a boil. Turn off heat, cover with a lid, and let stand for 12 minutes. Drain the water, then place eggs in a bowl of ice water to cool.) Peel the eggs and then, using the whites only, chop them up and put into a small bowl. Add 1 tablespoon Greek yogurt, 1 teaspoon Dijon mustard, 1 teaspoon chopped fresh dill, and a pinch of salt and freshly ground pepper. Stir to combine.

Load the egg white salad into a container and pack your crispbread separately. Spoon over crispbread at lunchtime.

Be aware that the smell of eggs may bum out some of your officemates. Tell them to Deal.

5. Dates and Goat Cheese

Cut up some goat cheese and place into a container. Throw in some chopped dates and sliced almonds, separated from the cheese by a plastic baggy. Pack your crispbread to go. Ready to eat? Smear the goat cheese on to your crispbread, top with dates and almonds, and drizzle with honey from your stash.

6. Tomato and Feta

Slice some tomatoes and place them in your container, then cover with plastic wrap. Crumble some feta into a pile in your container and sprinkle with dried oregano or Italian herbs. Pack your crispbread separately. When you get hungry, top your crispbread with tomato, feta and herbs, and drizzle with your stashed olive oil and freshly ground pepper.

7. Pineapple and Chipotle

At home, slice your pineapple (or you can use canned slices in juice), and scoop out ¼ cup cottage cheese. Place both in a container and sprinkle with a pinch of chipotle powder. Pack up your crispbread separately. Don’t assemble this one until you are ready to eat or you’ll have a sad, wet cracker. :(

8. Strawberries and Spice

At home, slice up some fresh strawberries and place in a plastic container. Spread a tablespoon of cream cheese on your crispbread and sprinkle with nutmeg, cinnamon, or vanilla salt. Wrap it in plastic wrap and pack in the container. When the time is right, layer the strawberries over the crispbread.

Source: buzzfeed.com

8 Healthy Take To Work Snacks

• Health Foods Healthy Eating
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