Tuesday, June 9, 2015

DIET PLAN TO STAY HEALTHY

These days, lots and lots of  highly processed foods for example, chips, biscuits, cold drinks, ready made noodles etc. have taken over the markets and are supplied to households frequently. People are unaware of the consequences of these products in their health and fitness. A lot of the commercially created foods that we tend to eat are literally harmful once consumed often. Healthy consumption of foods so starts with avoiding foods that are literally dangerous for you. This means that these fast foods should be taken occasionally, not on a daily basis. Concentrating on intake of foods with different components of the macro-nutrients such as vitamins, fibers, proteins, carbohydrates, minerals, fats etc. on a daily basis turns out to be fruitful for your healthy life. 
Nutrients essential for healthy life


Vitamins help to regulate chemical reactions in the body.  There are 13 vitamins, including vitamins A, B complex, C, D, E, and K.  Because most vitamins cannot be made in the body, we must obtain them through the diet. Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.


Protein from food is broken down into amino acids by the digestive system. These amino acids are then used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones.  Adequate protein intake is also important for a healthy immune system.  Because protein is a source of calories, it will be used for energy if not enough carbohydrate is available due to skipped meals, heavy exercise, etc.  Main sources of protein are animal products like meat, fish, poultry, milk, cheese and eggs and vegetable sources like legumes (beans, lentils, dried peas, nuts) and seeds.

Carbohydrates can be grouped into two categories: simple and complex.  Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary fiber. Carbohydrate provides the energy that is used first to fuel muscles and the brain.  Soluble fiber (fruits, legumes, nuts, seeds, brown rice, and oat, barley and rice brans) lowers blood cholesterol and helps to control blood sugar levels while providing very little energy.  Insoluble fiber(wheat and corn bran, whole-grain breads and cereals, vegetables, fruit skins, nuts) doesn’t provide any calories. It helps to eliminate digestive disorders like constipation and may help prevent colon cancer. Sources of carbohydrates include grain products such as breads, cereals, pasta, and rice as well as fruits and vegetables.

The fat in food includes a mixture of saturated and unsaturated fat.  Animal-based foods such as meats and milk products are higher in saturated fat whereas most vegetable oils are higher in unsaturated fat.  Compared to carbohydrate and protein, each gram of fat provides more than twice the amount of calories. Nevertheless, dietary fat does play an important role in a healthy diet.  Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones. 
Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen.  Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.

And most importantly, consuming pure water at least 8 glasses per day is a must for a good health as water hydrates the body without extra calories, maintains body temperatures, carries different nutrients and waste products from our cells for them to function properly.

HEALTHY FOOD REMEDIES TO INFLAMMATION

Foods with anti-inflammatory properties

Inflammation is a key to most of the serious diseases including heart diseases. Actually, inflammation is a natural process in a body which causes occasional pain in small measures, when a body's white blood cells fight and protect from foreign particles like bacteria and various viruses. But when inflammatory response starts to gear up and goes out of hand, it might bring havocking circumstances. Researches have succeeded to indicate the anti-oxidant and anti-inflammatory properties in various foods. For the best regulation of inflammation, it is requested you to increase the amount of the list of foods included here, in your diet.

Foods with anti-inflammatory properties
  • Leafy green vegetables       
  • Blueberries
  • Cinnamon
  • Garlic
  • Carrots
  • Pineapples
  • Fatty Fish
  • Onions
  • Ginger
  • Turmeric
  • Cloves
  • Grapes
  • Walnuts



The factor reducing the risk of chronic inflammation is your eating habit. The components of a diet you intake posses different anti-oxidants and anti-inflammatory properties which can prevent you from chronic inflammation. So, it is suggested to take account of the dietary components and nutrients contained in the foods you eat on a daily basis.


TIPS TO MAINTAIN WEIGHT

Firstly, drinking a lot of water is the primary thing to do in order to maintain your weight issues, with many other advantages. Since, drinking plenty of water helps in fat metabolization, it helps your body to burn fats. In addition, water can fill you up, declining a wish to eat more. Next, the eating habit which includes a mix of good nutritious foods is a key to maintain your weight. Avoid consuming highly processed and high calorie food products.

The main meal of the day should be a plate of food with a protein source such as meat or legumes on a quarter of the plate, a starch such as rice or pasta on a quarter of the plate, and two servings of different-colored vegetables on the other half of the plate. Eliminating over carbohydrates and focusing more on proteins would be more fruitful. That’s not limited to animal proteins, though, be sure to include some proteins from plant sources such as legumes and nuts as well.


Here, the another important thing is 'Don't overeat'. Even if you consume a balanced diet with all the nutrients as key ingredients, but you cannot help yourself from eating more than you ought to, then it is of no use. Make a good plan on the amount of food you need to consume which quenches your hunger, not less not excess. 

Consumption of lots of fresh fruits and vegetables also helps in loosing or maintaining weight as they contain lots of fibers which are hard to be digested by the body, hence burning calories. 

In addition, develop a strong willpower to achieve what you need and be patient. Make sure to follow healthy eating habits with at least 30 minutes work out per day for best and fast result.

Friday, June 5, 2015

Tips for your healthy teeth

You probably might have heard a quote, "Smile is a curve which makes everything straight". So how often do you try to make everything straight by delivering a healthy smile? A healthy smile is achieved if you have a healthy teeth. And this article focuses on keeping your teeth healthy which in turn is a reason for your healthy smile.


Here are the list of few things which may ruin your smile by affecting your teeth:

  • Cold drinks (contains sugar and high ph level, leading to tooth erosion due to high concentration of acidic components)
  • Dried fruits (contains non-cellulose fibers trapping sugars around teeth)
  • Tobacco (smoking turns teeth yellow, in addition, films of tar are formed in teeth promoting bacteria causing tooth erosion along with tooth inflammation)
  • Chewing vitamin tablets (is a cause of cavity because the sticky nature adheres sugar on the teeth and could cause cavities)
  • Alcoholic beverages (contains acidic components and frequent consumption can erode enamels in the teeth)
  • Candy (sugar contained in candy stick to the tooth and can welcome cavity)
  • Hot drinks (plain coffee and tea stains get indented inside of the teeth, becomes sticky and can retain decay-producing bacteria)
There are more than the listed causes for dental problems such as, not brushing and flossing teeth regularly, eating foods with less minerals and consuming nutrient-deficient foods, no regular meeting with dentist (at least twice a year) etc.. If all the villains to your choppers are controlled or eliminated, happy, healthy teeth is what you will get.

Thursday, June 4, 2015

Tips to maintain blood pressure

Fluctuating blood pressure level i.e. high level and low level, is a leading cause for heart attacks, strokes and various other diseases. The main contributing key to abnormal and unstable blood pressure level is obesity and excess weight. Hence, to reduce the weight issue, we should take an account of balancing our diet , which in turn maintains blood pressure to normal level. Here are some tips to maintain normal blood pressure.

maintaining blood pressure

  • Maintaining healthy eating habit, consuming nutritious foods, fresh fruits and vegetables, pomegranates, garlic etc..
  • Avoiding too much consumption of salt because excess sodium in body could make heart hard to function effectively.
  • Avoiding consumption of highly processed foods.
  • Dark chocolates and fatty fish are found to be beneficial for maintaining blood pressure in normal level.
  • Drinking at least 6 to 8 glasses of water per day.
  • Trying to live a stress free life. Exercise or walk at least for 30 hours per day since it helps in relieving stress.
  • Increasing the consumption of foods which contain anti-oxidant components such as leafy green vegetables, carrots, pineapples etc., helps in relieving blood vessels with normal blood circulation.

Wednesday, June 3, 2015

FITNESS FOR FREE: HOME WORK OUTS

In order to stay fit, a healthy food consumption, as different nutrients as key ingredients is very necessary along with consistent work outs. A commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental well being. In this article, we discuss about the work outs and exercises that can be done in your home, if you do not wish to get a gym membership. These work outs can get you in shape if you are consistent, committed and doing it in slow, controlled manner. 
  • Warming up is the most essential thing you should do when you try to start to work out. It makes your muscles warm and pumps up your heart rate and helps to avoid probable injuries. Warming up includes running, stretching, jumping, jogging up and down your stairs etc.. You need to warm up until you sweat out just before starting your regular working out routine.
  • Start to do push ups, start with at least 5 and increase accordingly.
  • Start to squat down and then up in your feet, do it at least 10 times consistently for the first time and then increase accordingly.
  • 15 seconds Planck is a good technique to build strength in you. With your two elbows and your foot fingers only resting in ground, stretch your entire body with your head held perpendicular to the ground. Increase the time period accordingly.
  • Hip and thigh extension includes lying back on the ground bending your one knee making 90 degrees and stretching the other leg straight. With a bent leg, squeeze your glute, push through your heal, push your hips up. Keep your other leg straight through out the exercise.
These are the tips covering a basic start guide to work out sets in your home. More articles about them will be featured in the upcoming days in this blog. Make sure to stretch out after you finish doing a set of exercises, before continuing to the other one. And again, be consistent. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced level of stress and greater relaxation, hence improving your health and fitness level. Here is a video about various working out techniques without any equipment, for your guidance.


Tuesday, June 2, 2015

MENTAL HEALTH

Mental health is a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community." There is emerging evidence that positive mental health is associated with improved health outcomes. Health condition that is characterized by alteration in thinking, mood, or behavior associated with distress and/or impaired functioning is a 'state of not being mentally fit' of an individual.
Researches suggest that an individual is mentally healthy when he/she indicates the state of psychological, social and emotional well being. These states may arise when a person possesses an intense feeling on self-acceptance, spirituality, positive relationships, optimism, hopefulness, satisfaction, happiness, cheerfulness, peacefulness, social acceptance, personal self worth, sense of community etc..
More details about mental illness and disorders in:
Learn more about mental health:

Tips to stay mentally fit:

  • Love and take care of yourself. Be active and have a good eating habits. Frequently do the thing in which your passion lies. Combine physical activity with a balanced diet to keep you feeling good by nurturing your body and mind, inside and out.
  • You become, what you think. So, try and develop a positive attitude towards all the situations in life. Start to think about good achievements and eliminate negative thoughts and feelings. Change the aspect of how you see and tackle your problems. Be consistent and stay focused on your goals.
  • Try to be in a circle of people with positive thoughts in their lives and are supportive in every possible way because sometimes all you need is encouragement to be happy and mentally fit.
  • Rest and refreshment are the another worthy reasons to be mentally active. Get a proper sleep daily, go to bed and wake up at a regular time on a daily basis. Refreshment could be achieved by for example, dancing, walking down to your favorite streets, listening to your favorite music, jotting down what you feel, travelling and exploring new places, letting your mind wander by imagining beautiful things and daydreaming etc..
  • Be where you are. Enjoy what you are presently doing, for example if you are watching a movie of your favorite actor, don't let your mind hover around the problems your currently facing or something like that. Stay focused on what you are doing at present.
  • Don't overthink and over-analyze the situations. Try to accept the change as soon as possible because overthinking doesn't mitigate the serious circumstances, either could make it worst. 
  • Most importantly, work out at least 30 minutes per day. Working out or exercising helps you to relieve stress and helps in greater relaxation of mind. When you work out on a regular basis, your body releases a hormone called endorphin which helps as relaxation to stress.