Category Archives: Healthy eating

Sweet Spiced Salmon

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Serves 4; 3 ounces fish per serving

Ingredients

  • 1 1/2 teaspoons grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
  • 1 1/2 tablespoons firmly packed dark brown sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne
  • Cooking spray
  • 1 medium lemon, quartered (optional)

Nutrition Facts

  • Calories 187
  • Total Fat 5.0 g
  • Saturated Fat 1.0 g
  • Polyunsaturated Fat 2.0 g
  • Monounsaturated Fat 1.5 g
  • Cholesterol 74 mg
  • Sodium 388 mg
  • Carbohydrates 6 g
  • Fiber 0 g
  • Sugars 5 g
  • Protein 28 g

Dietary Exchanges: 1/2 other carbohydrate, 4 very lean meat

Preparation

  1. Set the orange zest aside in a small bowl.
  2. In a large shallow glass dish, stir together the orange juice and lemon juice. Add the fish, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  3. Meanwhile, stir the brown sugar, paprika, curry powder, salt, cinnamon, and cayenne into the orange zest. Set aside.
  4. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  5. Drain the fish, discarding the marinade. Arrange the fillets with the skin side down on the baking sheet. Rub the brown sugar mixture over the flesh side of the fish.
  6. Bake for 14 minutes, or until the fish is cooked to the desired doneness.
  7. Using a metal spatula, lift the fish out of the skin. Transfer to plates. Serve with the lemon wedges.
  8. Cook’s Tip: Marinate the salmon for only 30 minutes so the texture will remain firm.

© American Heart Association. Look for other delicious recipes like this from our Go Red For Women magazine cookbooks published by Publications International, Ltd. (PIL) at ShopHeart.org.

Source: https://www.goredforwomen.org

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Eight tips for healthy eating

 

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:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you’re underweight, see our page on underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

Don’t get thirsty

We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

  • To help you get the right balance of the four main food groups, take a look at the eatwell plate. To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group. It’s important to have only small amounts of foods high in fat and/or sugar.
  • Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
  • Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

 

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Healthy easy recipe: Peppy Tomato Oats Penne Pasta

Healthy easy recipe: Peppy Tomato Oats Penne Pasta

 

Eating a meal should be both – a healthy and an enjoyable occasion for your child — a fact that many parents may overlook sometime when planning a meal for their growing children. The amount of food that a child needs differs according to height, weight, build, gender, and activity level. Don’t force them to eat more food than they want or need.

If your child is in no mood to have rotis then you can cook some other healthy food like Peppy Tomato Oats Penne Pasta dipped in Pink sauce or oats puree.

Read below how to prepare Peppy Tomato Oats Penne Pasta dipped in Pink sauce and get their – WOW reaction instantly.

Ingredients

200 gm Whole wheat Penne Pasta (cooked)

    1/2 teaspoon Saffola oil

    1/4 onion, diced

    1/2 clove garlic, minced

    4 tbsp tomato puree

    1 basil leaf

    1/8 teaspoon dried oregano

    1/4 teaspoon salt

    1/8 teaspoon ground black pepper

How to Prepare Penne Pasta?

  • Boil some quantity of water in a vessel.
  • Add Penne pasta and let it boil for 15 minutes.
  • Before pouring the water out from the vessel, grab a piece and check whether it’s properly steamed (cooked) or not.
  • Check if there is a thin white line in the center.

How to Prepare Pink sauce?

  • In a saucepan, sauté some piece of onion and garlic in olive oil over medium heat. Be sure it doesn’t burn.
  • Add tomato puree, basil, oregano, salt and pepper.
  • Bring it to boil for 5 minutes (until most of the liquid evaporates).
  • Stir in Oats Puree
  • Reduce the heat and simmer it for 5 more minutes.
  • Toss the sauce with Penne, garnish with basil leaves

 Yuhoo… it’s ready to be served!  

 

Source: http://www.indiatvnews.com/

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How Spices Work Like Medicine

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I’m one of those cooks that combines whatever I find in the fridge or pantry without a plan. I’ll throw spices and foods together like a mad scientist, kind of how I did in Organic Chemistry in 1987 (hoping I wouldn’t blow up the lab). Recently, I went to my first cooking class, “Secrets of Indian Cuisine” at Sur La Table.
Focusing was difficult since I was distracted by the incredible aroma of the garlic, onion and seasonings which were simmering in the pot. Our chef taught us how to create the most amazing Chicken Tikka Masala I’ve ever tasted! In between bites and moans, I asked why his tasted so much better than the restaurant version. He said, “The secret is the spice you use.” He did not use the powdered spices you get from a regular grocery store. His were fresh and he turned both the cumin and coriander seeds into powder using a little electric coffee grinder.

Our eyes widened as he passed around his freshly ground spice with the same store-bought version. The color was completely different. One whiff and his point was made! I decided it’s worth the extra 5 minutes to use spices his way. Indian spices are some of the healthiest on the planet and can act as an aphrodisiac, antibacterial, immune booster, respiratory aid and digestive tonic. I recommend these:

Garam masala– This is not one spice, it’s a blend which differs regionally. It usually contains cinnamon, nutmeg, cloves, peppercorns, bay leaf and mace (not the kind of mace you spray in a mugger’s face, this “mace” is a waxy red coating off a nutmeg seed.) Garam masala can help you with digestion and respiratory conditions.

Nutmeg– It contains myristicin which inhibits an enzyme in the brain that contributes to memory loss. Eugenol, isolated from cloves contains an antiviral that is so strong it can kill the virus associated with shingles and herpes cold sores. Garam masala is used as a finishing spice, not intended to be heated.

Curry– This contains a blend of spices, including turmeric known for it’s anti-cancer benefits and ability to reduce inflammation. Curry blends may cause diarrhea in sensitive people. In case you have ever experienced an Indian food reaction, curry is the ‘laxative.’
Coriander– It’s from the seeds of the cilantro plant but it tastes nothing like cilantro. Lightly toast them to extract more flavor. This spice reduces insulin and blood sugar and one study suggests it binds heavy metals such as lead.

Green cardamom seed– During cooking class, I gently popped open the seeds in a mortar and pestle by tapping them, and then simmered both the seeds and outer shells in oil. Cardamom is rich in minerals, especially potassium so it’s medicinal action on the body is to reduce blood pressure and control blood clot formation. Chewing the seeds helps with bad breath. What a difference compared to the store-bought powdered type. This spice is used in chai tea. There’s also a black cardamom seed which has more of a smokey flavor.

Cumin seed– This is rich in iron in case you have anemia. Cumin is the seed of a small parsley plant. It helps you secrete bile acids and pancreatic enzymes and that helps you break down your food. It also has anti-diabetic actions like the sulfonylurea medicines. Chewing and eating slowly can also help you break down food more efficiently. Cumin contains pyrazines, which are strong antioxidants. Cumin spice improves the action of enzymes in your liver so that you can detoxify better, and this will also help with constipation.

Fenugreek– You can buy the seeds and crush them. They have estrogenic properties so some women use them to control hot flashes, or to induce breast milk production. Older folks can benefit from the cholesterol lowering properties of fenugreek. In a 2011 edition of “International Journal of Experimental Pathology” lab animals fed a diet laced with fenugreek enjoyed reduced cholesterol by 42 percent and fewer gallstones by 75 percent.  Fenugreek also reduced oxidation of lipids in the liver by up to 22 percent.

Ghee– This type of butter originated in India. It’s butter that has been slowly melted to separate the milk solids from the golden liquid on the surface. It’s simmered slowly until the milk solids start to brown, so the resulting butter has a nutty, caramel-like flavor and aroma. You can make this at home or buy it an Indian specialty grocery store.

Basmati rice– It’s a long-grain rice native to India. You can buy this at any grocery store or specialty market. He soaked his grains for a few hours then poured off the water and cooked it like you would regular rice. This makes it easier to digest.

Here’s the recipe that I’ve adapted which originally came from Sur La Table. I highly recommend their cooking classes. They’re fun, and inspiring.

Tikka Masala sauce
4 tbsp ghee
1 small yellow onions, sliced
2 tea minced garlic
2 tea minced ginger
1/2 cup tomato paste
12 green cardamom pods
1 tea crushed red chile flakes
4 tea ground turmeric
2 tea ground coriander

2 tea ground cumin

1 can (28 ounce) crushed peeled tomatoes
2 cups heavy whipping cream

2 tea garam masala
Sea salt to taste
1 tbsp lemon juice (to taste)

Directions: Place ghee into a large saucepan over medium heat. When ghee is melted, add the onion and cook until tender about 5 minutes. Add garlic and ginger and cook another minute longer. Stir in the tomato paste, chili flakes, cardamom pods and seeds (which you gently break apart in a mortar and pestle). Cook and stir frequently until the tomato paste darkens in color, about 5 minutes. Add remaining spices until fragrant, about 2 minutes.

Add the tomatoes to your sauce and bring everything to a boil while stirring. Then reduce heat to simmer, scraping up the browned bits on the bottom of the pot. Stir in the cream and simmer gently, about 15 more minutes. Taste and adjust seasoning with salt and lemon juice as you wish.  This is your sauce. Some of you will just pour this over plain chicken and eat it, but the REAL way to make Chicken Tikka Masala is to use this sauce and pour it over chicken that has been marinated.  Here’s the recipe to marinate your chicken.

Chicken Marinade
You can do this the night before, or even a few hours in advance.

Mix together the following to cover your chicken: 
1/4 cup plain yogurt
1 tbsp minced real ginger (not powdered)
1 tbsp minced garlic
1/4 tea ground cumin

1/4 tea freshly ground mace
1/4 tea freshly ground nutmeg
1/4 tea ground green cardamom

1/4 tea chile powder
1/4 tea turmeric powder
3 tbsp fresh squeezed lemon juice
Add the 6 skinless boneless chicken thighs to marinate

Directions: Time to cook your marinated chicken. Preheat your oven to 450 degrees. Position the rack in the center. Arrange your chicken on a cooking sheet, or even better put it on top of a wire rack on the cookie sheet. Arrange it all on a single layer and cook thoroughly until it has begun to brown. This should take about 10 to 15 minutes.
To serve:
Place cooked rice on the plate and place your chicken on the plate. Cover with Tikka Masala sauce and serve immediately.

 

Source: http://www.betterhealthpublishing.com/

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What’s the ultimate health food?

by Sanjeev KapoorYou don’t have to look beyond your refrigerator! Yogurt according to latest scientific research may be the ultimate health food! It’s loaded with goodness and as naani never tired of saying, a glass of chilled chass or lassi, could do you more good than cooling you down in the scorching summer heat. Here’s how  :

Probiotics and nutrients – The process of fermentation to make yogurt improves its nutritive quality as the microorganisms added to it enhance the Folic Acid and Vitamin B12 content in it. Yogurt comes loaded with calcium, protein, phosphorous, zinc and riboflavin and several types of vitamins– that are all essential to maintain good health.
Losing weight – Yogurt is low in fat and high on nutrients. Moreover, it is very easy to digest and does help you lose pounds faster. You can go one step further and make yogurt with low fat or skimmed milk. Blend it along with your choice of fresh fruit to make a delicious fruit smoothie – a perfect post workout and breakfast food option.
Hair and Skin Benefits – Eating your daily dose of dahi will not just make you fitter from inside; it keeps your hair and skin glowing too. Make a face pack using yogurt, turmeric and some gram flour for radiant skin. Yogurt acts as a natural moisturizer – keeping the skin soft and blemish free! For the hair it helps reducing dryness and split ends. Mix it along with egg yolk and fenugreek seeds and apply to the scalp to prevent hair fall.
Calcium – Milk and dairy products such as yogurt, cheeses, and buttermilk contain a more efficiently absorbed form of calcium, which is one of the most important minerals for growth and maintenance of the body. Also, very important for healthy and strong bones! Regular consumption of it is said to make teeth whiter and healthier.
Good for the stomach – Yogurt is always a good option to overcome tummy troubles and other problems like diarrhea. It helps stabilize the stomach when it gets upset by invasion of bacteria. Certain medications like antibiotics wipe out both good and bad bacteria from the digestive tract, the probiotics in yogurt can help restore this upset balance. Ulcer causing bacteria have something to fear when the microorganisms from yogurt take over.
Better option for lactose intolerant people – It has been observed that yogurt is better tolerated than milk among people suffering from milk intolerance. The bacteria break down the sugar and lactose found in milk. Hence there is a lesser chance for lactose intolerance to be seen. It is a better source of calcium for those who cannot consume milk.
Cooking uses – Chilled yogurt along with steamed rice is a great tasting meal in itself, add a hint of pickle on the side for a chatpata tang. Yogurt is also used in several ways in the kitchen. To thicken gravies, give them more body or add a little tang to them – yogurt is what comes to your aid. Even most marinades for meat and seafood dishes contain yogurt because it acts as a tenderizer for tough meat and even gets rid of some of the fishy smell from seafood.
Now that you know why you need to include this super food in your daily diet, we give you a few tips on how to set the perfect yogurt.
How to set good yogurt

If you want to set a good batch of curd, use good quality milk, preferably full cream milk. Undiluted and fresh milk will give you thick well set bowl of curd that will stay fresh longer.
Before it is curdled the milk should be boiled for five to six minutes and then bought down to lukewarm temperature.
Boil one litre of milk, approx. 5 cups for five to six minutes or till it is slightly reduced in quantity – till say 4 cups. Freshly curdled starter should then be added and mixed thoroughly to the milk. Generally one teaspoon of starter is sufficient for every half a litre of milk.
Transfer the mixture into an earthenware pot and to set in a warm place for around four hours in summer or when the temperature is high.
In winter or in places at higher altitudes you can wrap the pot in which you are setting the yogurt in muslin or a similar warm covering. Or simply set it in the oven or microwave when not in use.
Always remove a small quantity aside for setting the yogurt for the following day before you consume the rest.
Refrigerate once set.

During the scorching summer months, make sure you incorporate this super food in your daily diet. For recipes browse through sanjeevkapoor.com

Source: http://www.sanjeevkapoor.com/

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Best Foods for Stronger and Better Nail and Hair Health

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Looking good is just as much as making sure that you take care of your body on the inside as well as on the outside. And this does not mean taking care of your skin solely, but also your hair and nails. A well-balanced and nutritious diet promotes good skin and better nail and hair health. So always keep in mind that getting that gorgeous looking hair can start at your very next meal.

Just like any other parts of the human body, the cells and all the necessary processes involved in the promotion of good hair and stronger nails depends largely on a person’s daily diet. Yes, any changes in your hair, be it good or bad, takes longer to be noticed compared to any changes in your skin. For example, if you’re frequently stressed out and eating very poorly, it will show in your skin as it will start to dry out, develop pimples or be sallow-looking only after a few days. But in cases of hair damage due to poor nutrition, it will still take a few months before you actually start noticing it.

When it comes to hair and nail growth, the nutrients you take in today can help strengthen or fortify the foundation of both. Since they are both made up of keratin, it is thought that the vitamins and nutrients that can strengthen one can also help the other.
Of course, there is more to this than the things that you eat. Hormonal imbalances, your stress levels, lack of sleep and poor physical activity levels and even smoking can also affect your hair and nail growth. If you’re prone to having these, then no amount of magic nutrient can help rectify that.

But all is not lost; you still have way more leverage than you think you have. If you can correct your diet and make sure that you consume foods that are helpful to your cause, then you’ll sure be on your way to having a stronger and better set of nails, as well as longer, more gorgeous hair.
What to Eat for Better Looking Hair and Nails?

1. Salmon.

Aside from being loaded with vitamin D and protein, both of which are essential to developing stronger hair, the omega3 fatty acids content of salmon are the true nutrients to beat. These fatty acids are needed for better hair growth and yet your body cannot produce those naturally. Studies have shown that hair and nails follicles are made up of these helpful fatty acids. Omega-3s are also found in the natural oils of your scalp that helps keep it hydrated and dandruff-free. If you’re no fan of salmon, then here are your alternatives: sardines, herring, trout, mackerel, pumpkin seeds as well as avocadoes and walnuts.

2. Walnuts.
When it comes to the very helpful Omega-3 fatty acid content, walnuts can thus come in contention. These wonder nuts are also packed with biotin and Vitamin E—nutrients that cloak your DNA cells from damage. Biotin can combat hair loss, so it’s a must that you stack up on this nutrient.

3. Whey protein.
Protein is what produces keratin in the hair and nails. If you hair and nails become protein-deficient, it might go to into a “resting phase” which equates to hair loss and brittle nails. So for a simple fix, try adding a coop of whey into your morning smoothie. Another bonus: whey protein can also help control your appetite, making it a great option for people who are trying to shed off excess weight.

4. Lentils.
Yes, it is true what they say that great things come in small packages—something that aptly applies to lentils. These mighty legumes are packed with vital nutrients such as iron, zinc, protein and biotin.

5. Spinach
Spinach may not be everybody’s favourite veggies, but it helps to know that it contains a lot of things that can aid in the development of healthy hair and scalp. Its beta carotene, folate and Vitamin C content helps in keeping your hair follicles and nail beds healthy and strong.

6. Sweet Potatoes
These are effective sources of beta carotene which is being utilized by your body to produce Vitamin A. People who lack vitamin A in their bodies are prone to having itchy scalp and dandruff.

 

Source: http://romanticupdates.com/

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Best Foods To Eat While Pregnant

Twelve superstar foods that should headline in your diet.

 

the best foods to eat during pregnancy

Even if you’re already packing an alphabet’s worth of vitamins and a mother lode of minerals into your daily meals, you might still worry that you’re not taking in enough of the nutritional right stuff — especially if your appetite hasn’t quite gotten up to speed yet, thanks to early pregnancy queasies. Enter, stage left, the “nutritional superstars” — a few familiar faces and a couple of up-and-comers that bring down the house with their performances in the dietary arena.

At 11 weeks pregnant, these twelve pregnancy power foods pack an amazing amount of nutrients into just a few bites, making them especially effective when efficiency is a priority (as when you’re too sick to eat much, when you’re gaining weight too fast, or when you’re not gaining quickly enough). Put all of the following “it” foods on your A list:

  1. Avocados: Loaded with folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby’s tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you’re having trouble gaining weight.
  2. Broccoli: America’s favorite cruciferous vegetable, packed with plenty of vitamins A and C, with a calcium bonus (better to build those baby bones with), as well as baby-friendly folic acid. Toss into pasta or casseroles, stir-fry with seafood or chicken, serve steamed (with or without a vinaigrette), or dunk in dip.
  3. Carrots: What’s up, Doc? Here’s what: Carrots are tops when it comes to vitamin A, so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fiber to keep things movin’.
  4. DHA eggs: The old egg is still a good egg, delivering a low-calorie, high-protein punch in a tasty little bundle. But here’s news: Science now lets us scramble, fry, or boil better eggs, naturally loaded with DHA, one type of omega-3 fatty acid (the “good fat”) that is a primary component of the brain and retina, and is essential for brain development and eye formation in the fetus. Plus, they taste just like the eggs you’ve always loved.
  5. Edamame: These green pods are actually cooked soybeans — and they taste so much better than they sound. Packed with protein, calcium, folic acid, and vitamins A and B, edamame can be scooped up by the handful as a snack (salt them lightly, and you’ll never miss the chips), or tossed into just about anything you’re cooking, from soups, to pasta, to casseroles, to succotash, to stir-fry. They also make a gas-free stand-in for beans. So don’t forget the edamame, Mommy.
  6. Lentils: Branch into beans for folic acid and protein, vitamin B6, and iron. Lentils are the most intestine (and spouse) friendly legume and readily absorb a variety of flavors from other foods and seasonings.
  7. Mangoes: Sweet revenge for any vegetable avoider, mangoes contain more vitamins A and C bite for delicious bite than a salad. This tropical favorite, also packed with potassium, is especially versatile, a perfect complement to sweet and savory dishes. Blend it into smoothies or soups, chop it up in salsas or relishes, simply scoop and enjoy.
  8. Nuts: Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they’re high in fat, it’s mainly the good-for-you kind. So in a nutshell, go nuts with nuts (in moderation if you’re gaining quickly, liberally if you’re gaining slowly) and toss them into salads, pasta, meat, or fish dishes, and baked goods.
  9. Oatmeal: Here’s good reason to feel your oats (and eat them often). They’re full of fiber, the B vitamins, and iron and a host of other minerals. Fill your breakfast bowl with them, but don’t stop there. You can add oats — and all their nutritional super powers — to pancakes, muffins, cakes, cookies, even meatloaf.
  10. Red pepper: A super-source of vitamins A and C, with plenty of B6 in the bargain, a red pepper is one of nature’s sweetest ways to eat your vegetables. Enjoy their sweet crunch as a crudité, with or without dip (they make the perfect take-along snack). Chop them into salsa, slice them into stir-fries and pasta dishes, or roast or grill them (with a little olive oil, garlic, and lemon) and serve them up in sandwiches, salads, or antipastos.
  11. Spinach: Rich in folic acid, iron (which you need for all those blood cells, Baby!), vitamin A, and calcium, spinach now comes completely ready to eat in prewashed bags (free of sand). Eat it raw, in a salad (especially one with almonds and mandarin oranges), or as a wilted bed for fish or chicken, or layered in lasagna.
  12. Yogurt: Cup for cup, yummy yogurt contains as much calcium as milk — but it’s packed with protein and folic acid too. Blend it with fruit into satisfying smoothies, layer with granola in a breakfast parfait, use it as a low-calorie substitute for sour cream or mayo in sandwich fillings, dips, and salad dressings, or simply spoon it out of the carton (no matter where you’re headed today, a container of yogurt’s always easy to find). And here’s another reason to find culture: The active cultures in yogurt (also known as good bacteria) can prevent stomach upset, as well as yeast infections.

Of course, this A list is just a short list. There are plenty of other nutritional overachievers to choose from, including whole grains of all kinds, seeds (especially omega-3-rich flax), yams and winter squash, apricots, kiwi (one small kiwi contains as much vitamin C as an orange, plus it’s unparalleled for its laxative effects), papaya — and much more.

See more tips for eating well while pregnant.

 

Source: http://www.whattoexpect.com

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The Best Brain Food You Should Be Eating

Eat these foods to protect brain cells, improve your memory, and even reduce your odds of developing Alzheimer’s disease.
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Walnuts

These wrinkly nuts—which kind of resemble the human brain—are rich in vitamin E, an antioxidant associated with a lower risk of developing Alzheimer’s disease. Researchers at Chicago’s Rush University Medical Center studied the lifestyle habits of 6,000 people who were unaffected by the memory-robbing condition, and found that those who ate the most vitamin E-rich foods had a reduced Alzheimer’s risk. Vitamin E may trap free radicals that can damage brain cells, explains the Alzheimer’s Research Center.

Eggs

Those bright, round yolks are rich in choline, a B vitamin-like nutrient. When you eat eggs, your brain uses choline to make acetylcholine, a neurotransmitter that may be important for maintaining memory and communication among brain cells. Boston University researchers tracked the eating habits of nearly 1,400 healthy adults for 10 years and found that choline intake correlated positively with better performance on certain types of memory tests.

Blueberries

“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these antioxidant-packed fruits on WebMD.com. In select animal studies, researchers found that blueberries helped protect the brain from oxidative stress, and may have worked to reduce the effects of age-related conditions such as Alzheimer’s disease or dementia, Pratt said. A Harvard study published last year in the journal Annals of Neurology found that women who reported eating more blueberries and strawberries were likely to have less-rapid cognitive decline than those who ate fewer of the fruits. (The research was partially funded by the California Strawberry Commission.)

Wine and Champagne

While too much alcohol can certainly destroy healthy brain tissue, drinking in moderation may be good for your mind. A study published earlier this year in the Journal of Biological Chemistry found that the antioxidant EGCG—found in red wine and green tea—helped stop beta-amyloid proteins from harming brain cells in the lab. Additionally, research from UCLA found that wine’s antioxidants may block proteins that build brain-destroying plaques. In other recent news, British researchers discovered that rats improved spatial memory when they consumed what would be the equivalent of a daily glass of Champagne; certain antioxidants in the bubbly may encourage growth of and better communication among nerve cells.

Avocados

Avocados are almost as good as blueberries in promoting brain health, Dr. Pratt toldWebMD.com. These buttery fruits are rich in monounsaturated fat, which contributes to healthy blood flow in the brain, according to Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality. They may also help lower blood pressure, which can reduce your risks for hypertension or a stroke that could permanently damage brain tissue.

Kale and Other Cruciferous Veggies

These superfoods contain powerful antioxidants that can protect your brain from toxic free radicals. One study of older women found that those who ate the most green, leafy vegetables had minds that functioned like women who were one to two years younger than they actually were, compared to women who ate fewer leafy greens, according to the Alzheimer’s Association.

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Salmon

Your brain loves omega-3 fatty acids, which are thought to play an important role in cognitive function. According to the New York Times describing research in the journal Neurology, low levels of these unsaturated fats in the blood are linked with smaller brain volume and worse performance on certain tests of mental function. Omega-3s, which are found in salmon and other cold-water fish, may also bolster the brainpower of younger adults. According to University of Pittsburgh research published last year, adults under age 25 who increased their omega-3 intake over six months improved their scores on tests measuring working memory.

Source: http://www.rd.com

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9 Healthy Lunches to Bring to Work

Take lunch to the next level with to-die-for brown bag lunches, including quiche, pasta salad, and (our favorite) avocado toast
9 Healthy Lunches to Bring to Work

Quick question: When was the last time you took a real lunch break at work? We’re talking an up-from-your-desk, unplugged break. Chances are you’re usually hunched over your computer, mindlessly munching on a disappointing sandwich.

News flash: Not taking lunch is bad for business. The best way to motivate yourself to take a real break? A to-die-for brown-bagger, of course.

 

Citrus, Fennel and Avocado Salad

9 Healthy Lunches to Bring to Work
Take advantage of the season’s brightest offerings with this light and refreshing salad.

Quinoa-Beet Cakes

9 Healthy Lunches to Bring to Work
Make a batch of these at the beginning of the week (they’ll stay fresh in the refrigerator for three days), and pop one in the microwave for a great meatless option.

Falafel Salad with Spicy Yogurt Sauce

9 Healthy Lunches to Bring to Work
For a more filling salad, whip up this tangy creation made with store-bought or homemade falafel.

Homemade Sandwich Bread

9 Healthy Lunches to Bring to Work
Not a full lunch, per se, but the toppings aren’t quite as important when they’re paired withfreshly baked bread.

Spinach Artichoke Pasta Salad

9 Healthy Lunches to Bring to Work
Carbs don’t count when they’re tossed with so many veggies, right?

Swanky BLT

9 Healthy Lunches to Bring to Work
This sandwich takes the classic BLT to the next level, swapping bacon for pancetta, white bread for sourdough, and raw tomatoes for balsamic-roasted ones.

Mini Bacon and Tomato Quiche

9 Healthy Lunches to Bring to Work
Who says brunch is limited to the weekend? Bake a batch of these delicious mini quiches on Sunday morning, then store the rest and reheat them throughout the week.

Avocado Toast

9 Healthy Lunches to Bring to Work
So simple yet so, so satisfying. Stick to the basics, or spice this baby up with add-ons like crumbled feta or toasted nuts and seeds.

Greek Salad Sandwich

9 Healthy Lunches to Bring to Work
A protein-packed Greek salad is reinvented as a more filling sandwich.

This article originally appeared as 9 Lunches to Bring to Work from PureWow.

 

Source: http://www.shape.com

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Top Home Remedies For Weight Loss

home remedies for weight loss

Reducing the weight of a person by removing the fat deposits of the body is known as weight loss. People who are overweight or obese have to opt for various home remedies for weight loss to reduce the risk of developing various health conditions related to obesity like diabeteshypertension etc. There are an alarming number of people out there suffering from overweight and who want to do weight loss. For many people diets will not work for weight loss. They can opt for various easily accessible home remedies for weight loss to control their weight.

 

Signs Or Symptoms Which Show That You Need Weight Loss

Having some of the following signs and symptoms shows that you need some kind of weight loss to remain healthy.

  1. A higher than normal body mass index or BMI
  2. The scale showing that you have gained weight
  3. Clothes feeling tighter and needs larger size
  4. Having bulged waist
  5. Breathing problems
  6. High blood pressure
  7. Diabetes
  8. Joint pain

The Causes Of Overweight Or Obesity

The causes of obesity which make it necessary for a person to go for weight loss remedies are:

1. Unhealthy Diet

Having a diet rich in calories and eating over sized portions can lead to overweight problem.

2. Inactivity

If you have a sedentary lifestyle, you tend to gain weight as the calories are not used up and they get converted to fat.

3. Medical Problems

Medical problems like Cushing’s syndrome, Polycystic Ovary etc can cause obesity.

4. Pregnancy

Women tend to increase weight during pregnancy and for some women it is very difficult to lose it after the baby is born. Here are the effective tips to lose weight after pregnancy

Home Remedies For Weight Loss

If you feel that you are overweight or obese and would like to reduce your weight without any medications, then there are a lot of home remedies that you can try out to help you in reducing your weight.

1. Go For A Five Meal Daily Plan

It is ideal for you to eat small quantities of nutritious food regularly to reduce your weight. It is ideal for you to include at least 30 to 45 minutes of exercise every day to see visible differences in weight.

  • Have a breakfast by 8:30 am in the morning and limit it to 250 to 300 calories.
  • Have a handful of nuts as a mid morning snack at 10:30 am
  • Have your lunch at 12.45 pm and make sure it is only a diet full of veggies and fruits.
  • At 2:30 pm have your afternoon snack that could be carrot sticks or apple with low fat peanut butter?
  • At 6 pm have the last meal of the day that includes a cup of vegetables before the meal? Then drink water and follow it with a cup of rice and lean meat.

2. Honey With Water

One of the best ways to reduce the fat in your body is to drink honey in water.

  • Add one tablespoon of honey in a glass of lukewarm water.
  • Drink this glass of water as soon as you wake up in the morning.
  • You can also add a teaspoon of lemon juice to the honey and water mixture.

3. Black Pepper Powder And Lemon Juice

  • In a glass of hot water add 4 tablespoons of lemon juice and I tablespoon of honey. Mix well.
  • Add 1 teaspoon of freshly crushed black pepper powder and mix well.
  • Drink this every day in the morning to see effective results.

4. Cabbage

Cabbage is one veggie that is known to burn body fat effectively.

  • Make sure that you eat a bowl of raw cabbage everyday before your lunch to burn fat.

5. Olive Oil

One of the best oils that you can think of switching to if you feel that you are overweight is olive oil. It is rich in monounsaturated fats which will help in lowering the LDL cholesterol and improving the HDL cholesterol in your body.

  • Daily consumption of one to two tablespoons of olive oil will do no harm to your body when compared to butter and other vegetable oils.

6. Eating Steamed Or Boiled Food

It would be better for you to eat steam cooked or boiled food in order to prevent the risk of adding on the weight.

  • Make sure that you only steam cooks all your veggies and do not fry them when you are cooking.
  • You can also consume boiled chicken or fish every day, but make sure that you should never eat fried chicken or other meat.

7. Jujube Leaves

Jujube is loaded with a lot of nutrients like calcium, phosphorus and iron. It is also a rich source of Vitamin C, B2 and A.

  • Soak a handful of jujube leaves in a bowl of plain water overnight.
  • Strain the water and drink it every day in the morning before having your breakfast.
  • You will see visible results of weight loss on regular consumption.

8. Carrot Juice

Carrot juice is very effective in reducing fat from your body.

  • Take one or two fresh carrots and peel off its outer skin.
  • Now put the carrots in a juice blender and extract its juice.
  • Drink a glass of carrot juice every day in the morning.
  • You can also include carrots in your daily salad mixture or eat as raw carrots or can even have it steam cooked with other vegetables every day to see a visible weight loss.

9. Avoid Fried Foods And Snacks

It is very important for you to remove fried foods from your diet if you have any intentions of losing weight.

  • Make sure that you do not include fried chicken, fried meat, fried rice or any other fried snacks in your daily diet.
  • If you completely eliminate fried foods you can see remarkable changes in your weight in a month or two.

10. Apple Cider Vinegar

One of the most tried home remedies to help a person lose weight is organic apple cider vinegar. It helps in removing excess fat from the body.

  • Add 2 tablespoons of organic apple cider vinegar in ¾ cups of water. Mix it well.
  • Drink this at least three times a day to see visible results.

11. Cucumber

Cucumber is a well known home remedy to provide soothing and cooling effect in the body. It is filled with water content and helps in reducing fat in your body naturally.

  • Make sure that you eat one or two raw cucumbers with its skin on every day.
  • Cucumber has 90 percent water in it and also has strong antioxidant Vitamin A, C and E that helps in removing toxins from the body.

12. Parsley

Parsley is another leafy vegetable that is loaded with antioxidants and has luteolin that helps in removing free radicals in the body.

  • Make sure that you add the parsley in your daily diet either in salads or as a food flavor to improve your body metabolism.
  • You can also drink boiling water that has parsley soaked in it every day.
  • You can also extract juice from the parsley and drink this juice once in two days to see effective weight loss results.

13. Water And Citrus Juices

  • Make sure that you consume at least 10 to 12 glasses of pure water every day.
  • You can also replace one or two glasses of water with citrus fruit juices like lemon juice or orange juice to provide you the natural vitamins that help in losing weight.
  • Water will help you to flush out the toxins in your body.

14. Peach

One of the well known natural fruits that is ideal for dieters and to reduce weight is peaches.

  • Make it a point to consume at least one peach every day.
  • It just contains 68 calories and does not have any fat.
  • You can substitute carbohydrate rich vegetables with the peach fruit and this will help in reducing your weight.

15. Brown Rice

It would be ideal for you to replace your white polished rice with brown rice that is low in carbohydrates.

  • Brown rice is rich in fiber content and low in carbohydrates.
  • It will make you feel fuller for longer time and hence you will eat less all through the day.
  • It will also help in regulating body metabolism, bowel movement and is loaded with Vitamin B and E and magnesium.

16. Green Tea

It would be better for you to substitute your coffee with green tea as it has natural antioxidants as well as will help in reducing your appetite.

  • Consume two or three cups of green tea every day to burn fat and calories in your body and to improve your metabolism.
  • The caffeine in the green tea helps in proper functioning of the heart and also reduces bad cholesterol in your body.

17. Salmon

Eating salmon fish will help in reducing your body weight as it is rich in omega-3 fatty acids.

  • Make it a point to eat two to three servings of salmon in a week as it has very low fat when compared to red meat.
  • Salmon help in burning fat faster in your body and will also help in boosting metabolism.
  • But, you should never have fried salmon. Eat roasted, grilled or baked salmon instead.

18. Berries

Small berries are very good when it comes to easy digestion and it also contains a lot of antioxidants.

  • Make sure that you take a cup full of blueberries, blackberries or cranberries or a mixture of these small berries everyday in the morning.
  • This will help in improving the health of your heart and also help in reducing cholesterol levels.
  • Fat will be reduced in your body and thereby you can lose body weight.

Are you a bit obese? Do you want to get rid of excess body weight naturally? Then try out a combination of some of the above mentioned home remedies to lose weight naturally and to be in better body shape.

 

Source: http://www.myhealthtips.in

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