Tag: healthyfood

EFFECTIVE TIPS TO LOSE WEIGHT

How to Lose Weight in 7 Days: Tips & Exercises | Side Effects

Losing weight doesn’t mean that you should start starving yourself. This will only make you weak and inactive. Many people want to lose weight to impress someone, well you don’t need to change yourself for others. Lose weight to become fit not to impress others. Others don’t care if you lose or gain weight but still they will belittle about you.

Easy steps to lose weight are:

1.Do not skip breakfast

Breakfast is the most important meal of the day. You could miss out on essential nutrients and may end up feeling more hungry all day.

2.Eat regular meals

Eating at regular times during the day helps to burn calories at a faster rate. It likewise lessens the compulsion to nibble on food sources which are high in fat and sugar.

3.Get more active

Being active is important to getting in shape and keeping it off. Just as giving loads of medical advantages, exercise can burn more calories as compared to dieting.

4.Drink a lot of water

People sometimes confuse thirst with hunger. You can wind up burning-through additional calories when a glass of water is truly what you need.

At last don’t force yourself to lose weight if you’re not comfortable now. Do it when you’re prepared. Try not to be in a rush to shed pounds.

RESOURCE:

https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/

HOW TO IMPROVE YOUR EYESIGHT ?

Does Wearing Eyeglasses improve Eyesight?

1.Get enough key nutrients and minerals

Nutrients A, C, and E, just as the mineral zinc, contain cell reinforcements that can help forestall macular degeneration. It’s a condition wherein the macula — the piece of the eye that controls focal vision — disintegrates.

Food hotspots for these significant supplements incorporate an assortment of bright vegetables and organic products, for example,

  • carrots
  • red peppers
  • broccoli
  • spinach
  • strawberries
  • sweet potato
  • citrus

Food sources wealthy in omega-3 unsaturated fats, like salmon and flaxseed, are likewise suggested for better eye wellbeing.

Eat These 5 Foods to Improve Your Eyesight | Auntyfaith.com

2.Don’t fail to remember the carotenoids

A couple of different supplements are additionally keys to further developing visual perception. Among them are lutein and zeaxanthin, which are carotenoids found in the retina. You can likewise discover them in verdant green vegetables, broccoli, zucchini, and eggs.

Lutein and zeaxanthin can likewise be taken in supplement structure. These carotenoids assist with securing the macula by further developing shade thickness in that piece of the eye, and retaining ultraviolent and blue light.

Low levels of carotenoids linked to Parkinson's disease risk and progression: RCT

3.Stay fit

Indeed, practice and keeping a sound weight can help your eyes, not simply your waistline. Type 2 diabetes, which is more normal in individuals who are overweight or stout, can make harm the small veins in the eyes.

This condition is called diabetic retinopathy Trusted . A lot of sugar flowing in your circulatory system harms the fragile dividers of your corridors. Diabetic retinopathy causes the tiny supply routes in your retina — the light-touchy back piece of the eye — to spill blood and liquid into the eye, hurting your vision.

Free Vector | Stay fit illustration

4.Follow the 20-20-20 principle

Your eyes buckle down during the day and need a break from time to time. The strain can be particularly serious on the off chance that you work at a PC for extended lengths all at once. To facilitate the strain, keep the 20-20-20 standard.

That implies like clockwork, you should quit gazing at your PC and take a gander at something 20 feet away for 20 seconds.

5.Quit smoking

You realize smoking is terrible for your lungs and your heart, also your hair, skin, teeth, and pretty much every other body part. That incorporates your eyes, as well.

RESOURCES:

1.https://versanthealth.com/blog/top-8-ways-to-improve-vision-over-50/

2.https://www.healthline.com/health/how-to-improve-eyesight

THREE USEFUL HACKS FOR INCREASING YOUR CONCENTRATION

Give whatever you are doing & whomever you are with the gift of your attention – JIM ROHN .

Rightly said by him as with concentration you can achieve anything & everything . Concentration means focused attention, and it has many uses and benefits. It assists in studying, enables faster comprehension, improves the memory, helps in focusing on a task, job or goal, and enables you to ignore meaningless and irrelevant thoughts. When this ability is strong, the mind obeys you more readily and does not engage in meaningless thoughts. This ability plays an important role in meditation, gaining mental mastery, and attaining peace of mind. Without it, the mind just jumps restlessly from one thought to another, not allowing you to meditate properly. everybody wants to increase their concentration power , but this power needs some hacks to grow , so let me share few facts with which you can grow you concentration .

  1. GET SOME ‘GREEN TIME’ !

Each one of us knows that when we are surrounded with green , we feel refreshed & energetic . A dose of nature can work like a doctor for increasing concentration . suggests that exposure to natural surroundings, including green spaces, may prove beneficial for children’s brain development. In a study, children aged 4–5 to 7 years of age with more green space around their homes scored better in attention tests. These results underline the importance of expanding green areas in cities to support children’s health and brain development. exposure to greenery & increasing in concentration won’t stop at childhood , research has shown that colleges & institutes which are surrounded with greenery supports better mental health of children .

You may not have the luxury of a rooftop garden or an office laden with plants, but spending time outside someplace green, or eating your lunch in the park each day, could make a significant difference to your concentration.

2. TAKE a KITKAT BREAK !

People forget to take breaks , & this is what makes them stressful . A study found that people who read emails throughout the day switched screen twice as often and were in an ongoing state of high alert with a constant heart rate. When email was removed from these people for 5 days, their heart rate returned to a natural, variable one. The authors concluded that taking an email vacation significantly decreases stress and improves concentration and focus.

Few examples of break are here :

  1. Take a notification break : Everyone have observed that when ever you get notification from your phone you pic it up & check that notification . This is a thing which breaks your concentration . The team explained that task performance takes a hit because humans have a limited capacity for attention that needs to be split between tasks. The researchers also emphasized that just being aware of a missed text or call can have the same effect. If you need to stay on track and focused, it might be worth either turning off your cell phone, setting it to silent, or putting it away somewhere that you cannot see it.
  2. Social Media break : One should take social media break , because every time one wants to check their account , which break you concentration & make you walk on a less focused path .
  3. Work break : Excess work gives you tension , which lets you less concentration & more confusion .

Researchers recommend taking:

  • a mid-morning break to replenish concentration
  • better breaks by doing something you enjoy, which should make your break more restful, provide better recovery, and help you to come back to worked focused
  • frequent short breaks to facilitate recovery

Taking breaks earlier in the day and doing preferred activities lead to better health, job satisfaction, and revival of energy, motivation, and concentration.

3 . IMPROVE YOU WELL BEING : You know what , you food , sleep habits , working habits tells how concentrative you are . your habits of living you life decides you concentration level . Let me give you some tips to improve your concentration :

Walnuts may improve performance on tests for cognitive function, including those assessing information processing speed, memory, and concentration.

Avocados. Consuming one avocado every day may help improve cognitive function due to an upsurge in lutein levels in the eye and brain. Researchers uncovered that eating an avocado daily enhanced measures of cognitive skills, including processing speed, memory, and attention.

Chocolate — or specifically the cocoa bean — is rich in flavanols, which are compounds that have neuroprotective effects. Cocoa flavanols may help to improve cognitive processing speed, working memory, and attention when ingested for between 5 days and 3 months.

RECIPES TO PROMOTE WEIGHT LOSS (DESI-VERSION)

Our diet plays a crucial role in the process of weight loss and having a well-balanced diet and some mind-full eating in regulated portions is always the key for healthy and fit body. It might not be as difficult as it may sound if you start with a little patience and consistency. Sometimes a Subtle tweak here and there in diet is absolutely fine!

Here are few recipes which works out for weight loss journey

TURMERIC TEA

Turmeric consists of a powerful ingredient called as ‘curcumin’ which basically is the main active ingredient in turmeric that aids in cutting down the body fat. ‘Curcumin’ plays a major role to help suppress the fat but it does not fully absorb in the body. To make absorption work other ingredients such as black pepper is made use of. Therefore, this detoxifying drink makes the body light as well as helps cut down the excess fat if used regularly.

Recipe link:-  https://yummyindiankitchen.com/turmeric-tea-recipe-for-weight-loss/#how-does-it-help-in-belly-fat-loss

OATS KHICHDI

India’s favorite comfort food made into a high-protein, healthy one! Brimming with the goodness of oats, moong dal, carrot, green peas, tomatoes, chilies and olive oil, this hearty bowl of khichdi is sure to leave you healthy, happy and satiated

Recipe link :   https://food.ndtv.com/recipe-oats-khichdi-951242

FENUGREEK SOUP

Fenugreek seeds are rich source for vitamins, minerals and poly-nutrients .It is also rich in vital vitamins such as thiamine, pyridoxine, vitamin A , vitamin C and other essential nutrients for optimum health.

Recipe link : https://simpleindianrecipes.com/Home/FenugreekSproutsSoup.aspx

CARAMEL MAKHNA

Makhanas are popularly known as lotus seeds, fox nuts, Euryale ferox, gorgon nuts and phool makhana. It’s actually the puffed lotus seeds or the puffed fox nuts that has high nutritional and medicinal values

Recipe link :- https://www.indianveggiedelight.com/caramel-makhana-recipe/

Remember to always fill your plate with good amount of veggies, greens and fruits. Drink loads of water and buttermilk. If possible take a 20-30 min walk or jog because it speeds up the process of weight loss.

Health Benefits of Avocado

Avocados may seem like just a hipster food, but the fruit can do way more than make brunch photos look cute. Known for their smooth, creamy texture and good-with-just-about-anything taste, avocados have become increasingly popular over the past decade. In addition to being culinary MVPs, avocados provide heart-healthy fats and micronutrients, including potassium, folate, vitamin B6, vitamin C, and magnesium, explains Jaclyn London, MS, RD, CDN, head of nutrition and wellness at WW.

1. It Helps Keep You Smart

Here is some food for thought: avocados are filled with omega-3 fatty acids and natural vitamin E, which are both great for your brain. For instance, they improve the blood supply to your pre-frontal cortex, which is the part of your brain responsible for planning, decision making and critical thinking.

2. Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light. As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.

3. It Reduces Cholesterol

Avocado is filled with fats that are good for you, with one cup of sliced avocado providing you with 32% of your daily fat recommendation. The reason the fat is so good for you is because it is monounsaturated fat, which may help to lower bad cholesterol – which has lots of other benefits for your body, such as lowering risks of stroke and heart disease.

Another bonus of monounsaturated fats is that they may also raise levels of good cholesterol in your body.

4. Good for the gut

It’s not the most glamorous topic, but gut health is an important part of overall health. A 2021 study published in The Journal of Nutrition found that daily avocado consumption had a positive effect on diversity of healthful bacteria in participants’ stomachs and intestines. While more research is needed to determine the how, dietary fiber and monounsaturated fats have both been linked to gut health—and avocados provide these nutrients in abundance!

5. Lower risk of depression

Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

6. Healthy for the heart

Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.

7. It Helps You To Lose Weight

Want to lose a little weight? Buy some avocados; they contain monounsaturated fatty acids, which means they are likely to be stored as slow burning energy rather than fat. This mean you’ll feel satisfied and full after you’ve eaten avocado,[3] helping to keep your hunger at bay.

8. It Is Beneficial During Pregnancy

If you’re pregnant, try to stock up on avocados. Just one cup of avocado contains nearly 25% of your recommended dose of folate, which is essential for both you and your baby.

Quick tips:

  • Spread avocado on toast in the morning instead of butter.
  • Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich.
  • The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.

Benefits Of Being Vegan

A very well-known and modern diet followed by everyone around the world including actors and athletes is Vegan diet. Vegan diet is plant-based that excludes animal products. To follow this diet, meat, dairy products, eggs have to be completely avoided.

This type of diet is packed with nutrition and has ability to reduce critical illness. People follow such a diet to reduce weight and it is said to be highly effective.

People who follow it also give up leather clothes or any product that is made of animal parts.

Highly nutritious foods are included in this diet. Fruits, nuts, vegetables included in this diet have necessary vitamins and minerals. Since, there is no animal product involved, people will have to find alternatives to that include protein, calcium, iron and vitamin D.

The key difference between vegans and vegetarians is that even though vegetarians don’t consume meat, they consume dairy products and eggs. Vegans give up animal products in general.

Vegan diet has a lot of restrictions and one has to ensure that they meet their daily requirement of proteins, calcium and iron. Amazing health benefits of vegan diet have drawn people to follow it, in spite of its strict restrictions.

The most appealing benefit of vegan diet it that you lose a lot of excess weight. The main reason behind people turning to vegan diet is effective weight loss with nutritious food. Plant-based diet is said to be need of these days to maintain appropriate weight.

Since, it does not include any animal product, the risk of weight increasing is quite less. Animal products have protein and necessary nutrition but those products contain fats that tend to boost your weight. Many studies have shown that vegans have a lower body mass compared to others. Calorie intake reduces with the help of vegan diet. Therefore, weight loss is possible without focusing on reducing calorie intake.

Vegan food contributes to rich intake of crucial nutrients. Although, this diet cuts back use of animal products, he motivates you to rely greatly on fruits, vegetables, nuts, seeds. All these foods provide heavy amount of nutrition. Fiber is required for a healthy

Antioxidants, vitamins, magnesium provided through these foods are important. Certain vegan foods are rich in iron and is needed for a healthy body. Plant-based foods are incredibly rich in nutrition that add to fit and healthy body. Proper, planned diet should be followed, otherwise it results in poor health and nutrient deficiency.

Diabetic patients are advised to make vegan diet a part of their life, as the diet lowers sugar levels and reduces the risk of type-2 diabetes. Followers of vegan diet have controlled sugar levels that they need not follow a high diabetic medication.

Plant-based diet is better than meat to reduce improper kidney function. Medical issues are resolved with a healthy diet like vegan diet.

Cancer is common threat these days and poor diet is said to be the cause of cancer related problems. Processed meat at certain temperatures is not ideal for a healthy lifestyle. People are prone to certain cancer due to such a meat. Evidence has proven that dairy products are likely to increase prostate and colorectal cancer.

Unplanned diet is a risk to healthy heart function. Vegan diet includes vegetables and fiber, which is effective in maintaining a good heart. These days heart failure is quite common and necessary care is must. To avoid heart problems, controlled cholesterol and blood pressure is required. Vegan foods help you achieve that. Risk of dying from a heart attack can be avoided with the help of vegan food.

If you follow a planned vegan diet then the risk of contracting a chronic disease will reduce. Health benefits of vegan will drive you to turn into a vegan and you will absolutely love it.

Healthy food

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.

Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too.When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.Similarly, obesity is the biggest problems our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.In addition, healthy food also helps you save money. It is much cheaper in comparison to junk food. Plus all that goes into the preparation of healthy food is also of low cost. Thus, you will be saving a great amount when you only consume healthy food.

Junk food vs Healthy Food

If we look at the scenario today, we see how the fast-food market is increasing at a rapid rate. With the onset of food delivery apps and more, people now like having junk food more. In addition, junk food is also tastier and easier to prepare.

However, just to satisfy our taste buds we are risking our health. You may feel more satisfied after having junk food but that is just the feeling of fullness and nothing else. Consumption of junk food leads to poor concentration. Moreover, you may also get digestive problems as junk food does not have fiber which helps indigestion.

Similarly, irregularity of blood sugar levels happens because of junk food. It is so because it contains fewer carbohydrates and protein. Also, junk food increases levels of cholesterol and triglyceride.

On the other hand, healthy food contains a plethora of nutrients. It not only keeps your body healthy but also your mind and soul. It increases our brain’s functionality. Plus, it enhances our immunity system. Intake of whole foods with minimum or no processing is the finest for one’s health.

In short, we must recognize that though junk food may seem more tempting and appealing, it comes with a great cost. A cost which is very hard to pay. Therefore, we all must have healthy foods and strive for a longer and healthier life.

Photo by Trang Doan on Pexels.com

” SUGAR HAS A VERY BAD REPUTAION”, IS IT SO ?

Sugar has a very bad reputation when it comes to creating a nutritious & balanced diet . Too much sugar can cause a range of serious health problems, including diabetes, dementia, and obesity. BUT DO YOU KNOW?

Sugar is the form of carbohydrate. The body breaks down this carbohydrates into sugar. The body breaks down carbohydrates into glucose, which enters the bloodstream and acts as a source of energy . Some sugars, such as glucose, fructose, and lactose, occur naturally in foods and drinks. Added sugars refer to any sugars in foods that are not naturally occurring, such as sugar in baked goods. Foods or drinks may also contain highly processed sugars, such as high fructose corn syrup.

Naturally occurring sugars come with a variety of Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fiber and various vitamins and minerals. Most foods and drinks that contain added sugars, such as chocolate and soda, lack these nutrients. Nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fiber and various vitamins and minerals. Most foods and drinks that contain added sugars, such as chocolate and soda, lack these nutrients.

HEALTHIER SUGAR

You think sugar is not healthy ? It is ! Fruits contain natural sugar , which is a healthy source of sugar for our body . Eating a serving of fruit, such as a banana, apple, peach, plum or handful of grapes, is a nutritious and low-calorie snack that can boost the sugars in your body before exercise or help replenish them after exercise. Fructose is a simple sugar, so it can give you a quick burst of energy. Sugars in dairy foods, such as milk and yogurt, are healthy choices, too, because the foods provide other nutrients, such as protein and calcium, in your diet. Complex carbs contain beneficial sugars, as well, so include whole grains and starchy vegetables in your diet.

UNHEALTHIER SUGAR

Added sugar is the sugar which is unhealthy & it leads to storage of fats in you body which leads to health problems. Added sugar is generally present in cold drinks , soda , backed food , etc. This type of sugar may give you quick energy but doesn’t provide you with healthy nutrients , which leads to storage of it in our body .

All in all we can say that it depends on us , which is our preference , added sugar or natural sugar , & our preference will decide our health .

Foods Rich In Antioxidants

Antioxidants are substances that prevent cell damage due to free radicals. It delays the oxidation rate.

Antioxidants help to maintain weight and proper vision. Supports immune system and improves mental health.

Free radicals cause chronic diseases like cancer, heart diseases, aging diseases. If free radicals are not efficiently removed, body does not function well.

Chewing tobacco, smoking, pollution, stress and radiation are some of the factors that excessively produce free radicals.

Antioxidants include well known enzymes and substances like Vitamin C, Vitamin E that counter damaging effects of oxidation.

Antioxidants can be natural or artificial. Food products like vegetable oils and prepared foods contain antioxidants to avoid reduction from the action of air. Fruits and vegetables have Vitamin C and E that are known to be effective antioxidants.

Foods Rich in Antioxidants –

  • Vegetables

Vegetables like broccoli, carrot, beetroot, avocados, radish, potatoes are all high in antioxidants. These vegetables have Vitamin C and E.

Green, leafy vegetables have excellent number of antioxidants. Green, leafy vegetables have more antioxidants compared to other vegetables.

Artichokes recommended to be included in a diet as it has nutrients and antioxidants for a good heart and liver. It is seen that boiling artichokes produces good antioxidant levels.

Red cabbage contains Vitamin C, A and K. It prevents cancer, helps reduce inflammation and maintains weight.

  • Fruits

Guava, mangoes, peaches, oranges, papaya, figs are all packed with vitamins. These fruits are highly recommended as they are rich in antioxidants.

Berries are well known for foods with vitamins and minerals. Usually, berries are consumed through bakery goods or salads. Raspberries and strawberries are both healthy foods for regulating high cholesterol levels.

Another health benefit of raspberry is that it is highly effective in case of breast cancer.

  • Nuts

Nuts are also known to have a lot of nutritional value. Nuts like macadamia, almond, cashews, hazelnuts should be part of your diet. You can start your morning with oatmeal and cereals to give your breakfast a healthy twist.

Pecans have high level of antioxidants and minerals. Eating pecans on a daily basis reduces risk of high cholesterol and increases blood levels.

  • Herbs and spices

Paprika, coriander, onions, ginger, garlic, cinnamon, cardamom are recommended for healthy diet.

Herbs like oregano, basil, tarragon contribute a punch of flavor to the meal and also have high antioxidant.

  • Dry Fruits

Dry fruits are quick and healthy snack. Can be carried easily anywhere you go. They are said to be rich in antioxidants as much as fruits. Raisins, plums, peaches can have added sugars so such dried fruits with added sugar should be avoided as it results in weight gain and high sugar levels. You should add dry fruits to your everyday meal.

  • Dark Chocolate

Chocolate is loved by children and adults. So, while eating chocolate make sure you eat dark chocolate, because it has impressive amount of antioxidant. It helps to reduce the risk of heart diseases and is beneficial for people with high blood pressure. High blood pressure is commonly found among people these days. The chances of high blood pressure can be decreased by consuming dark chocolate. It promotes good cholesterol in the body.

For a healthy body, one should include these foods that have high health benefits. Antioxidants are required by a body to reduce risks of potential chronic diseases and subsidize production of free radicals. All these foods are good source of antioxidants.

HUMAN ANATOMY

Introduction to Human Anatomy and Physiology

Anatomy is the study of the shape and structure of the body of organisms or living beings. The word anatomy is derived from the Greek words ‘ ana ‘ and ‘ tomy ‘ where ‘ ana ‘ means ‘apart’ and ‘tomy ‘ means ‘to cut’. In physiology, the functions of various system such as respiratory system, digestive system, nervous system, skeleton system and muscular system of organisms are studied. It can be said that physiology is the study of how the body and all its part function. It consists of two word, namely, ‘physio’ and ‘ ology’ where ‘physio’ means ‘nature ‘ and ‘ ology ‘ means ‘ study’. Here ,we will study human anatomy and human physiology.

Definition of Human Anatomy

Free Vector | Anatomy of the human body information infographic

Human Anatomy is the study of structure ,shape, size , weight and location of all the organs of human body. A detailed knowledge of the structure of various system of human body is provided in human anatomy . For example , the shape, size, weight, structure and location of all the organs of the excretory system such as lungs, kidneys, large intestine, liver, skin, etc. are studied in human anatomy. Human anatomy can be defined as the science dealing with human body structure and relationships among structures.

Importance of Anatomy

The importance of anatomy and physiology is mentioned below.

  • Anatomy Provides the Knowledge of Structures of Various Organs : Human anatomy provides the detailed knowledge of the structure of various organ body . We get the knowledge of structure, shape, size, location and weight of organs of all the systems of our body. We come to know about the length of various organs such as the length, size and shape of the bones. With the help of anatomy , we get the knowledge of the percentage of white fibres and red fibres present in an individual. As a result of such knowledge , the teacher and coaches working in the field of physical education and sports may easily select the suitable sports according to the traits of students. For example, weightlifting is more appropriate for short statured students, who have more percentage of white fibres i.e., fast twitch fibres in comparison to red fibers i.e., slow twitch fibres can perform better in sprinting events instead of endurance events.

BALANCED DIET

Balanced Diet - Components, Types & Benefits - Safar Medical

No doubt that everyone wants to remain fit and healthy . Food and nutrition play a very vital role in our growth and development . These are helpful for maintaining good health . The requirement of nutrition is essential for every individual but it is indispensable for the individuals who actively participate in games and sports . With the help of appropriate nutrition , sportsperson can enhance their performance . Even some supplements are also required to provide proper nutrition to sportsperson.

Meaning of a Balance Diet

A balanced diet refers to the intake of edibles which can provide all the essential food constituents necessary for growth and maintenance of the body , in definite amount in which they are required by the body .A balanced diet means eating the right amount of foods from all food groups .

“A diet which consists of all the essential food constituents , viz., protiens , carbohydrates , fats , vitamins , minerals and water in correct proportion is called a balanced diet.”

In other words , ” Balanced diet is that diet which contains of various constituents of food in accurate and appropriate quantity and quality according to the requirement of an individual .”

A Balanced Diet – The Ultimate Guide - lyonsdenfitness

In fact , every individual does not require same type of diet . The diet differs from individual to individual . The following points sum up a balanced diet .

  1. A balanced diet must contain all the essential constituents in adequate amount
  2. There must be definite proportion between the different constituents of food .
  3. The food should be easily digestible .
  4. Cooking of food is necessary because it sterilizes foodstuff and makes it palatable and easily digestible.

7 Best Juices For Weight Loss!

(By Bhoomika Saini)

Drinking fresh juice is a great way to load up on your nutrients which aid in revving up metabolism. This way you’ll be able to burn more calories thus, promoting your weight loss goals. Here are some tasty juices that will boost up your immune system.

Amla juice

To manage weight, it is often suggested to drink Amla juice on an empty stomach. Add a drop of honey to keep you active throughout the day.

Bottle gourd juice

A summer superfood, it is well a known vegetable to cut down flab. It contains less calories with no fat and also keeps your body cool.

Pomegranate juice

It is good for your skin as well as promotes weight loss. It contains compounds that helps to burn fat and boosts metabolism.

Orange Juice

It is considered as a negative calorie fruit. It contains fewer calories than what your body requires to burn it. Simply, you burn more than you drink.

Cabbage juice

It helps in relieving a lot of stomach problems like indigestion and bloating and clears up your digestive tract. This juice also aids your weight loss process.

Watermelon Juice

This juicy fruit provides 30 calories per 100 grams and keeps you hydrated. It is rich in amino acid arginine which helps in weight loss.

Bitter gourd Juice

Drinking it daily stimulates the liver to secrete bile acids which are required for metabolizing fat. Moreover, this juice is very low in calories.

You don't have to eat less, you just have to eat right!

New found:Sugar leads to depression

How many of you are aware that you are including poison in your daily beverages, this is not to make you afraid but to make you aware!

First of all, there are numerous sugar fanatics all over the world, but little do they know how it affects their health in unimaginable ways. Anything that goes into your body in the form of sugar to eat or drink, it eventually converts the sugar into glucose. 

The energy a human body receives solely depends on the glucose level. However, many people consume sugar containing food items, far more than they can burn off the energy level in their body.Eventually, this leads to tooth decay, belly fat, weight gain and increases the risk of various health conditions, such as heart disease and diabetes in common. 

Basically, the roots of refined sugar come from sugar beets or commonly referred to as sugar cane, which are refined to extract sugar. Some go to delightful food items such as, white bread, pasta, white rice, pastries, pizza dough and most breakfast cereals are all a form of carbohydrate which contains refined sugar.

Some of the reasons for even sugar addicts to refrain consuming sugar, sugar maniacs listen up!

  • First and foremost, as we all know sugar is addictive. Consumption of sugar triggers the release of dopamine chemical, which creates a good sensation in the Brain. So eventually, it is stimulated to increase sugar intake and crave more which will make a person fall into a remorseless routine of sugar consumption.
  • Sugar leads to downfall in the immune system by reducing the white blood cells efficiency after consuming sugar, which restricts the human body’s ability to fight against diseases and infections.
  • Adapting to the old saying, “cancer loves sugar” excessive sugar consumption encourages the growth of cancer cells due to the production of insulin in the human body.
  • The ultimate lead for the causes of disease in the human body is caused due to the presence of glucose and fructose in refined sugar.

Apart, from affecting physical health, sugar consumption vastly affects mental health. To be more specific, we all would have experienced a feeling of bingeing after consuming sugar, which is caused due to a crash that’s created in the human body and mind after withdrawal of sugar which leads to addiction, loss of self control, overrating etcetera. 

Besides, We all know how the current generation has huge effects of depression due to various reasons. But surely, none of us would be aware that sugar consumption could also be one of prominent causes of depression. 

Consuming sugar doesn’t just stop from affecting physically but goes beyond that and creates depression, anxiety, irritability, unwanted emotions, mood swings, fatigue etc, all this is generated unknowingly because of the spike that’s produced in blood sugar and serotonin in the brain which is said to be a feel good chemical. This eventually creates addiction mentally and stimulates craving which leads to boundless negative effects in the human body.

So what do we do now? Is it possible to cut down sugar completely? Especially for sugar fanatics, yes, there’s an alternative for everything in this world and they are completely healthy and pure.

  • Stevia: it’s a natural sweetener that’s extracted from the leaves of shrubs.
  • Monk fruit: This sweetener Extracted from a monk fruit itself and also contains around 250 times sweet than sugar with zero calories.
  • Coconut sugar: This is extracted from the sap of sugar and contains healthy nutrients such as zinc, iron, calcium and potassium along with antioxidants.
  • Honey: honey is a well known sweetener. Which contains lots of healthy benefits. Rich in vitamins and minerals. An excellent alternative to sugar.

There are many more healthy and natural alternative sweetness around the world which are also easily available. Switching healthy sweetness instead of sugar reduces half of the issues that occur physically and mentally. 

Lastly, anything consumed less would bring much great benefits, so moderation is the key.

Healthy Foods To Avoid Stress!

[ By Bhoomika Saini ]

Feeling Stressed?

Maybe Healthy Eating Is The Key.

It's not about eating. It's about using the food to deal with anxiety and stress.

Staying at home during the time of this pandemic invited a lot of stress and anxiety for every individual. Since, many of us had become lazy during this time. We have stopped eating healthy as it is easy to order unhealthy food from online stores rather than cooking healthy and learning at home. This habit made us unhealthy, also it is harming our health day by day. Stress along with unhealthy eating is like inviting problems in your own home.

A healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain.

There are many ways that can reduce your stress and make you feel better. Here, we’ll be discussing about one of them. And it’ll begin from eating healthy during the time of stress. Healthy food can bring wonders to oneself, so stop eating unhealthy food and start eating healthy today. One step to drive away your stress shall begin from here.

Also, there’s a huge difference between eating healthy during stress and stressful eating. One can be beneficial and other one could bring huge disadvantages to you. Moreover, adding some exercise in the routine wouldn’t hurt much.

So, here are some foods that can help you to avoid unhealthy eating and to drive your stress away.

Stay healthy , stay fit
Stay healthy ,stay fit

  1. Sweet Potato– To calm down the stress, sweet potato might work well as it contains potassium, beta-carotene and other vitamins that also reduces the urge to eat carbohydrates and sweets, thus helping you to avoid the urge to eat more.
  2. Eggs- They are packed with vitamins, minerals, amino acids and antioxidants that play an important role in relieving stress.
  3. Chickpeas- They are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper that can help in stress reduction.
  4. Dark Chocolate- Many experts say that it helps in reducing stress as it contains flavonoids and magnesium that may reduce the depression symptoms too.
  5. Turmeric- Curcumin in tumeric may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression.
  6. Yogurt- It contains healthful bacteria, Lactobacillus and Bifidobacteria. There is emerging that these bacteria and fermented products have positive effects on brain health.
  7. Green Tea- Theanine in green tea has anti-anxiety and calming effects and may increase the production of serotonin and dopamine.
  8. Warm milk- It has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
  9. Nuts- Nuts are full of nutrients, including B vitamins, along with healthy fatty acids. B vitamins are an important part of a healthy diet and can help reduce stress.
  10. Citrus foods- Flavonoids found in citrus fruits have anti-inflammatory capabilities that are thought to help protect against the chain of events that causes the nervous system to deteriorate.
  11. Oatmeal- Oatmeal is warm and comforting-and it also helps your brain generate the destressing neurotransmitter serotonin.
  12. Green Leafy Vegetables- Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you to keep calm.

Start eating right today to nourish your body. So, first step to drive your stress away starts today.

Influence of Western Cuisine on Indians

Burgers, fries, pizza, turkey, hot dogs, wraps, sandwiches, pasta and shakes. Yum, right? While dreaming of delicious food, our mind often wanders to the foods offered by Western cuisine. We cannot deny the irresistible appeal of Western food even though we have pretty good choices of hot and spicy veggies and curry on our Indian menu.

The fast-food chains such as McDonald’s, Burger King, KFC, etc., influenced by western food, are rampant across every part of the world. Western cuisine is gaining rapid popularity everywhere to provide for guests from different nationalities because of tourism.

Do you even remember the last time you ate with your hands? Spoons, forks and chopsticks have invaded our traditional way of consuming food. When we eat with our hands, we become more conscious of the taste, flavours and aroma, leading us to relish and enjoy our food more. Right from the way of eating to what we eat, everything has changed due to westernization.

The staple diet of western people revolves around meat. They have bread as a supplement or an appetizer. They tend to eat fried foods over others and include artificially developed products and processed ingredients. They prefer minimal spices in their food too. But we Indians, on the other hand, love the mix of spices such as cloves, cinnamon, cardamom, saffron and many more. Our staple diet is rice and vegetables. We have unlimited and wide varieties of options to choose from for breakfast, lunch and dinner. We are more inclined towards fresh and homemade food.

We have established that Indian cuisine has aromas, spices and all the tasty whatnots. But still, we prefer Western cuisine. There are many reasons behind it. One chief deduction is that we have always had an inferiority complex that made us hold the Western culture in high regard. In doing so, we began to imitate their lifestyle to become equals to them. The other equally significant reason is that globalization has caused Western foods to crawl into Indian kitchens.

There are two sides to a coin. Sure they look appetizing, taste phenomenal and takes little to cook, making it a convenient choice. What more can we ask for, right? Anyhow, did we ever stop to wonder whether these types of food are suitable for us? They may tickle our taste buds at the moment, but they leave a profound mark on our long-term health.

Western food increases the risks of high blood pressure, diabetes and heart attack. Due to the lack of variety, it focuses higher on sugar and fats. It causes a threat to our biological system, leading to a rise in diabetes patients in our country.

The abundance of fat in fried foods is the main culprit provoking unhealthy weight gain and digestive troubles. Forget about maintaining your thin waistline and toned abs if you are not ready to give up chicken nuggets and salty dips. But, sacrificing them and switching to roasted and baked foods would prevent the adverse effects later in your life.

Despite the ease of preparation, Western dietary habits are disastrous to our health. If we do not establish a stop system to shut down the onset of the growing fast food industry, obesity and lifestyle risk factors will become more prevalent in India.