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Posts tagged ‘health tips’

10 Tips for a Healthy Diet

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

  1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
  2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
  3. Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
  4. Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
  5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
  6. Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
    Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
    Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
    If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
  7. Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
  8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
  9. Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
  10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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Green Tea Benefits

Green tea has been enjoyed by people in China and Japan for thousands of years. Over the time it has become widely known in the West.

A lot of people nowadays have heard that green tea benefits the overall health, but not a lot know why exactly. And believe me after I’ve learned all the health benefits of green tea, I get completely different feeling every time I drink it. I not only enjoy the taste of it but I also get the moral satisfaction knowing that I am doing something right and extremely healthy for my body. I want you to have exactly the same feeling I have, so here are the benefits that you get while sipping delicious cup of tea.

Green tea contains anti-oxidants that:

– Helps to prevent cancer.

The is some strong evidence that green tea included in you every day diet can reduce bladder, colon, esophageal, pancreas, rectum, and stomach cancer up to 60%. An antioxidant known as “epigallocatechin gallate” (EGCG for short) is at least 100 more times more effective than vitamin C and 25 times more effective than vitamin E at protecting cells from harmful influence.

The amazing thing about it that EGCG it not only inhibits the growth of new cancer cells it also kills some of the existing cancer sells without harming the healthy ones.

– Lowers “bad” cholesterol (known as LDL) and improves the ratio of “good” cholesterol (known as HDL). It explains why tea-drinkers can eat almost twice the foods containing cholesterol as a those who don’t drink green tea, but still have an equal cholesterol count.

– Stops the unnatural formation of blood cloth which if not taken care of will cause thrombosis. It takes on added importance if you consider that thrombosis is one of the main causes of strokes and heart attacks.

– Reduces high blood pressure by repressing angiotensin II which causes constriction of the blood vessels causing high blood pressure.

– Lowers blood sugar (polyphenols and polysaccharides are the two main antioxidants are especially effective in lowering blood sugar). That helps prevent and relieve type-two diabetes.

– Protects liver against toxins like alcohol and chemicals in cigarette smoke.

– Promotes oral health by suppress the process of plaque formation and destroys the bacteria that forms plaque. It also destroys bacteria that causes bad breath, so after eating something sweet I suggest you drink a cup of green tea.

– Destroys free radicals that cause aging.

– Boosts your immune system function ( because of it’s high concentration of polyphenols and flaveboids).

– Possess antibacterial and antiviral properties. Recent studies show that green tea inhibits the spread of disease, speeds up recovery from cold and flu. It also kills seven strains of food poisoning bacteria including clostridium, botulus and staphylococcus (which makes it a good treatment for diarrhea).

– Helps your body to maintain healthy fluid balance and relieve fatigue and stress often caused by dehydration.

– Blocks main receptors that produce allergic reactions.

– Stimulates metabolism, calorie burning process and is wildly being used as an important part of a healthy diet.

It is important to know that black tea, even though it comes from the same plant as a green tea, will not give you the same benefits. Black tea during fermentation process loses most of its medical benefits.

The best way to preserve all the disease-fighting nutritions is to drink your tea freshly brewed. All the decaffeinated, ready-to-drink bottled or instant teas will give you very little of natural health compounds. It is better to let your tea steep for about 4-5 minutes before drinking it.

I hope that after reading this article you will include a cup of green tea in your daily ratio. After all it is a rare case when something that good for our health can be also that delicious.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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Home Remedies and Natural Cures for Weight Loss

Lose Weight Using Apple Cider Vinegar

Many people have found that Apple Cider Vinegar is a wonderful natural remedy for weight loss. Some research suggests that apple cider vinegar increase our metabolism, which helps us burn more calories even when we are resting. Therefore a simple weight loss home remedy is the following: 

  • Mix 2 teaspoons of organic apple cider vinegar to 16 oz. of water.
  • Take a few sips of this mixture throughout the day (don’t drink it all at once).

Weight Loss Using Evening Primrose Oil

Similar to Apple Cider Vinegar, Evening Primrose Oil can help stimulate our metabolism and cause our body to burn more calories. Therefore, a simple remedy to promote weight loss is to take a capsule of Evening Primrose Oil once per day followed by a daily 20-minute cardiovascular exercise routine.

Green Tea and Caffeine for Weight Loss

Research has found that the combination of Green Tea and Caffeine can help to boost our metabolism as well as help to suppress our appetites. Therefore, an effective remedy for weight loss is to take a Green Tea supplement which contains 50mg of Caffeine and 90mg of EGCG (the active ingredient in Green Tea) three times per day (once before each meal). Combine this with a 30-minute exercise routine three times per week (10 minutes of light weights followed by 20 minutes of cardio). There is some evidence that suggests individuals can lose up to 2.5 pounds per week using this combination of exercise and supplements.

Drinking Fruit Smoothies to Promote Weight Loss

A daily fruit smoothie for breakfast is a fantastic way to restore balance and promote weight loss. By choosing the right ingredients, you can easily create a drink which provides a total infusion of essential vitamins, minerals, fiber, protein, and fatty acids that also tastes delicious and prevents food cravings.  

An excellent smoothie can be created by mixing the following ingredients in a blender until smooth:

  • 1 cup of rice milk
  • 1 cup of soy milk
  • 1 cup of orange juice
  • 1 banana
  • 4 strawberries (fresh or frozen)
  • 1 tablespoon of aloe juice
  • 1 tablespoon of concentrated black cherry juice
  • 1 teaspoon of raw, organic bee pollen
  • 1 tablespoon of flaxseed oil

Feel free to experiment with the proportions, or add any additional fruits, juices, or other nutrient-rich ingredients.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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Home Remedy For Stretch Marks Removal

  • One of the simplest, yet effective home remedies for stretch marks would be to apply lavender oil on the marks, three times a day.
  • Another home remedy would be to apply Aloe Vera gel on the marks. They would initially, lighten and finally, remove the marks from the body.
  • Prepare a mixture by adding seven drops of lavender oil and a few drops of chamomile oil to an ounce of carrier oil (avocado, sweet almond or jojoba oil). Use it to massage the affected area.
  • Includes lots of green leafy vegetables, tomatoes, liver and dairy products in your diet.
  • Consume seeds and nuts that contain zinc. They will prove effective in removing stretch marks.
  • In a blender, mix ½ cup olive oil, ¼ cup Aloe vera gel, liquid from 6 Vitamin E capsules and liquid from 4 Vitamin A capsules. Store it in a container and place it in the refrigerator. Apply this mixture wherever stretch marks appear.
  • Aroma oil is beneficial in treating stretch marks problem. Apply some of this oil on the stretch marks and massage well.
  • Rub the affected area with apricot scrub. This is likely to remove the stretch marks gradually.
  • Cocoa butter is beneficial in treating stretch marks. Apply it two times a day, in the morning as well as in the evening, over the affected area. This would help remove the marks.
  • This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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  • How to Trim Your Waist in Only 24 Hours

    Lose Belly Bloat Fast!

    Lose Belly Bloat Fast!
    Need to lose a few inches off of your belly before that big event but don’t have hundreds of bucks for a “body wrap”? Well here you have it! Just realize this is only “water weight” and bloating NOT FAT. It will come back in a few days time. But hey, you’ll look great in that slinky outfit and no one will be the wiser!
    Difficulty: Moderately Easy

    Instructions

    Things You’ll Need:

    • neoprene belt
    • lots of water
    • gas-x
    1. 1

      Ok, what we’re trying to do here is sweat out extra water and reduce belly bloat. But you’re going to have to work for it! Put on that neoprene belt, wrap it good and tight and let’s start moving! Take a jog, jump rope, put in your favorite aerobic exercise dvd; it doesn’t matter what you do as long as you’re doing some good cardio and working up a sweat.

    2. 2

      While you’re getting your cardio on, don’t forget to drink lots of cool water to keep you hydrated. Believe it or not, the more water that goes in your body, the more water will come out. Crazy right? When your body senses that you are guzzling all of that water it feels like it’s in no danger of dehydration and lets go of some of its emergency stores. So keep that bottle in your hands all day to prevent dehydration.

    3. 3

      Now, take some Gas-X (follow the instructions on the box). This way if you have any gas related bloating in your belly, the gas-x will dissolve those air bubbles and deflate the bloat.

    4. 4

      Eat fruits and veggies all day long for the next 24 hours, no exceptions! Choose fruits that have a high water content like melons and citrus fruit. Bananas are also good because potassium helps get rid of bloating. And of course, absolutely NO SALT and NO SODA! Salt makes you retain water and soda causes air bubbles in your intestines that will add inches to your waist.

    5. 5

      When you remove your belt before you go to bed you should have a really gross, sweaty belly. But that gross, sweaty belly should look noticeably thinner and flatter. If you still can’t squeeze into that dress, Spanx are your best friends! Go right to the store and buy a good pair to wear under your clothing. Personally, I would do that anyway. Think about it: if you lose 3 inches off of your waist from the bloat reduction plan and then put on some shapewear and trim off another 3 inches, you’re going to look 6 inches smaller. That’s a pretty dramatic difference!

    Tips & Warnings
    • This WILL COME BACK! It is in no way a permanent solution for weight loss.
    • As with any other diet or exercise program, you should be under the supervision of a qualified physician.
    • Dehydration is a real risk when working up a sweat. Be sure to stay well hydrated. If you feel faint, weak or very thirsty stop and call your doctor right away.
    • This advice is not intended to be long term weight loss or exercise advice. Do not practice this bloat reduction method more than once per month.

    This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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