Nutrition

7 Foods to Avoid to Stay Healthy

There are some foods that are good for you and then there are some that are okay in moderation. You can even get away with a slice of pizza or that rich piece of chocolate cake once in a while but if you want to stay healthy and lose some weight, here are 7 foods you are better off completely avoiding.

1. Margarine
What was once considered as a healthier alternative to butter, margarine is actually loaded with artificial ingredients and is highly processed. You are better off staying away from this and opting for real butter instead!

2. Sugary Drinks
These include all your soft-drinks, fruit juices you believe are healthy and whether you believe it or not, even your diet sodas! These usually have a large amount of sugar and are absolutely detrimental to health.

3. Artificial Sweeteners
No, they are not safe options! Not only do they cause weight gain but they also alter the way your body breaks down glucose and often lead to obesity.

4. Cereals
While trying to stay fit, the first thing that most people do is have breakfast regularly and they almost always reach out for cereals. However, your breakfast cereal might have more sugar than you expect and it might be the very thing that is sabotaging your diet.

5. Frozen Meals
All frozen meals are loaded with preservatives like sodium that make it last longer. Sodium makes you retain water and as a result, you bloat. Stay clear from frozen meals if you are looking at weight loss!

6. Energy Drinks
Yes, energy drinks are advertised to contain fortified vitamins but here is the problem. The body does not process fortified vitamins the same way it does for the natural ones. Not just this, they also have a very high amount of sugar.

7. Microwave popcorn
Popcorn is one of the healthiest snack options available because its low in calories and high in fibre but here is the problem – Whenever you reach out for microwave popcorn don’t forget that it is loaded with preservatives and chemicals and screams unhealthy!

References:

http://thefaileddieter.com/7-foods-to-avoid/

http://www.epyk.com/293/10-foods-you-must-avoid-if-you-want-to-be-healthy/2/

Are you getting enough protein in your diet?

Protein is a very important nutrient that is essential for all of us and here is the sad truth – Most of us are not getting enough protein! As an important building block in your body which gives you energy and also helps repair your body, it is vital that you get enough protein.

Here are some signs that you might not be getting enough protein:

1. Food Cravings If you are craving for something to eat constantly, especially in between meals and if you have a strong sugar craving after every meal it is probably because you are deficient in protein. If you fix your low protein diet, you will see that your cravings gradually disappear.

2. Pain in muscles or joints and slow recovery If you feel that you are weak and you constantly have muscle or joint pain, it is a clear sign of protein deficiency. Since protein is the nutrient that helps your body to recover, slower signs of recovery from an injury means that you have to include protein rich foods in your diet. 3. Do you have healthy hair skin and nails? Brittle hair, skin that is peeling out and nails that break often are signs that there is a nutrient deficiency. Ever wondered what is the secret to looking young? It just might be protein because it ensures that your skin, hair and nails are shiny and stay in great health.

4. Do you fall sick regularly? Feeling tired and exhausted all the time or are you are constantly falling sick and in need of medical attention? It is your body’s way of asking you to relook at your diet – often the solution is just adding more protein to it!

5. Mood swings If you find yourself a victim of mood-swings that leave you feeling happy and enthusiastic to tired and unwilling to work, all in a matter of a few hours, it probably has more to do with what you ate than who you are. Mood swings are a common side-effect of protein deficiency!

Eating more protein might be something really simple that we all read in our middle-school textbooks but it truly is one of those fixes that can go a long way to fix your health!

Reference: http://www.mindbodygreen.com/0-24225/7-surprising-signs-youre-not-getting-enough-protein.html http://www.nutritionexpress.com/showarticle.aspx?articleid=224 https://www.organicburst.com/blogs/ob-life/27257988-signs-you-need-more-protein-and-how-to-get-enough

Benefits of Detox Juices

It is during the first month of the year that we all revisit our fitness goals and the enthusiasm of getting it right in a new year is something you can really capitalize on! While you are working hard towards your fitness goals, remember that fitness and nutrition go hand in hand. To truly stay fit this year, you not only need to workout but also revisit your eating habits.

What better way to start afresh than with delicious detox juices?

Here are three classic juice recipes that will make your month! These juices will barely take you ten minutes to prepare and are loaded with nutrients.

Super-Tip: If you can drink this juice first thing in the morning you will get the maximum benefit out of it!!

Blend these ingredients together to make an amazing detox drink!

1. ULTIMATE GREEN JUICE

Loaded with potassium, folic acid, magnesium, calcium, iron, phosphorus and essential amino acids, this ultimate green juice is one of the best detox juices you can indulge in. Celery is also an excellent source of antioxidants.

Ingredients to use

– 1 bunch celery

– 4-5 kale leaves

– 1 green apple

– A handful of flat leaf parsley

– 1 lemon

– 1 inch of fresh ginger

2. CARROT CLEANSER

How many times have we heard that carrots are good for us? Why not add more of it to our diets! Loaded with vitamins, antioxidants and high fibre, carrots do a lot more than just keeping your eyes healthy.

Ingredients to use

– 4 carrots
– 1cm fresh ginger
– 1 green apple
– ½ lemon
– 2 stalks celery
– ½ cucumber
– 1 kiwi fruit
– ½ lemon
– ½ cup parsley
– ½ cup sprouts

3. BEET-IT-UP!

Gaining wide popularity as the new “super-food”, beetroots are all about the health benefits! Rich in potassium, magnesium, iron and vitamins this beetroot detox juice will be your best health fix, not just for your body, but also for your skin and hair.

Ingredients to use

– 1.5cm fresh ginger
– 3 beets
– 3 carrots
– 3 stalks celery

References:

http://www.thecultureist.com/2013/06/24/10-healthy-juicing-recipes-for-detox-cleanse/

http://www.mindbodygreen.com/0-18335/13-detox-juices-to-drink-yourself-clean.html

5 Tips To Cut Back On Sugar From Your Diet

Do you “suffer” from a sweet-tooth? Do you find it difficult to stop after “one” piece of chocolate? If that is the case, it will be quite a task for you to cut back on sugar. You probably find yourself craving for sugar after every meal and find it really hard to skip dessert.

When you start out, giving up on sugar feels like the most difficult task but it does not have to be so hard –

Here are 5 quick tips to cut back on sugar!

1. Start slow

For someone who has been accustomed to sugar in some form or the other, it is very hard to go cold-turkey and completely cut back on all sugar. In the initial few weeks, reduce your sugar intake and gradually work towards completely eliminating sugar.

2. Read food labels and stay aware

The first step to cut back sugar is to understand where the sugar you eat comes from. Almost all packaged food has sugar and it is important for you to read food labels, understand by what other names does sugar go by (fructose glucose, molasses) in order to avoid these foods. Watch out for these sugar alternatives and stay wary of all packaged foods!

3. Choose naturally sweet foods

If you are craving for sugar, the best way to satiate the craving is to eat something that is naturally sweet – like a fruit! Remember not to overdo this and save fruits for the days where you really want to enjoy eating something sweet without feeling guilty about it.

4. Break the habit – monitor your emotions!

For most people, it is more out of routine that they reach out for a piece of chocolate or sweet immediately after a meal – in fact they simply reach out for something sweet because they have been doing this for long enough. If you are one of those people, consciously avoid eating a sweet after a meal!

There is also a general tendency to reach out for desserts when you are stressed, frustrated or feeling depressed – ensure that you avoid this as it is not just unhealthy for your body but it will only aggravate these feelings in the long run!

5. Stay prepared

One of the major reasons we tend to eat unhealthy is because often healthy food is not readily available. Ensure this does not deter your attempt to cut back on sugar and make sure you always have a stock of healthy snacks.

References:

Http://www.health.com/health/gallery/0,,20809521,00.html#more

Https://www.womentowomen.com/nutrition/sweet-poison-kicking-your-sugar-addiction/

8 Amazing Benefits of Soaked Almonds

Almonds, among all nuts are considered to be the healthiest given their rich constitution of proteins, magnesium, calcium, zinc, fiber, vitamin E, omega-3 and omega-6 fatty acids. They have a bag full of benefits to offer provided they are eaten in the right manner. There’s a reason why we decided to talk about the benefits of soaked almonds in particular here. Almonds in general have an outer brown layer called tannin, that basically helps the seed to grow but deters the digestive capability of the human body when eaten. When the almonds are soaked overnight (8 hours), an enzyme called lipase is released which aids in digestion.

Get ready to be amazed by the goodness that these soaked almonds can bring to your body!

1. Soaked almonds are rich in Vitamin B17, flavonoids and folic acid which are vital nutrients required by the body to fight against cancer cells.

2. By taking in 5-6 soaked almonds a day, you are doing your Central Nervous System a big favour. The essential fats present in them have been proven to improve memory power significantly.

3. Cholesterol levels can be kept under control as they are rich in Mono Unsaturated Fatty Acid (MUFA) which are responsible for keeping your heart healthy.

4. Eating a diet rich in almonds increases the amount of alpha tocopherol in the blood which is one of the key components of maintaining blood pressure.

5. The insoluble fibres present in almonds have been proven to help prevent constipation.

6. Pregnant women can be extremely benefitted from the folic acid it has since it provides ultimate nourishment to the mother and the foetus and also makes labour smooth and safe.

7. If you’re working your way towards losing weight, snacking on soaked almonds can help keep your cravings at bay and also aid in metabolism.

8. They are also richly packed with anti-oxidants which inhibit free radical damage and helps slowing the ageing process of the skin.

References:

http://food.ndtv.com/opinions/ why-soaked-almonds-are-better- than-raw-almonds-726909?utm_so urce=taboola&utm_medium=vkool

http://www.thehealthsite.com/d iseases-conditions/health-bene fits-of-soaked-almonds/

5 Natural Foods to Check Cholesterol

There are three lipoproteins that are important for a healthy blood constituency- Low Density Lipoproteins (LDL), High Density Lipoproteins (HDL) and triglycerides. LDL has high cholesterol and low protein levels and is often termed as the bad cholesterol. HDL on the other hand is considered healthy as it contains more of proteins and less of cholesterol. Cholesterol is not as bad thing as most of us think. It is a naturally occurring substance produced by the liver and is required by the body in optimum levels for the proper functioning of the cells. Cholesterol tends to be carried by the fat cells (lipid cells) of the blood. An increase in cholesterol level thereby results in its unwanted accumulation on the walls of the arteries.

The lipid profile blood test is usually done to check the cholesterol level. The desirable level is below 200mg/dL. Any number above 240mg/dL needs immediate attention.

To keep your cholesterol level in check, incorporate the following foods in your diet:

1. Garlic and onions: Being rich in sulphur, these foods help to prevent the cholesterol particles from sticking to the walls of the artery. It is good to consume 2-4 fresh cloves everyday.

2. Get cracking: Munch on those walnuts to pump your HDL levels up. Almonds and cashews are other good options too, but don’t over-eat. One shot glass of nuts a day is an ideal measure.

3. Go easy on that oil: Coconut oil is known to have a high amount of cholesterol. Replace this oil in your kitchen with olive oil and also use it minimally.

4. Avocados: These are a blessing in disguise. Avocados are rich sources of MUFA (Mono Unsaturated Fatty Acid) and beta-isosterol, a beneficial plant-based fat, which has the property of reducing the absorption of cholesterol from the foods ingested. However avocados are high in calories and fat (300 calories and 30g of fat per avocado) – hence use them in moderation.

5. Drink your health: Research has shown that drinking red wine made from high fibre grapes has the tendency to lower the cholesterol levels by 9%. A good reason to drink right? (PS: This ticket is only for red wine)

While you focus on eating the above mentioned foods along with a lot of fruits and vegetables, also remember to avoid the following foods that tend to make cholesterol levels shoot up.

· Refined sugar

· Vegetable oil rich in hydrogenated fat

· Alcohol

· Caffeine

References:

https://draxe.com/lower-cholesterol-naturally-fast/

http://www.prevention.com/health/how-to-lower-cholesterol-naturally/slide/2

7 Everyday Foods to Avoid that Can Cause Cancer

Curing Cancer is not in your hands, but preventing it to a certain extent is! Will you believe it if we tell you that you tend to eat Cancer inducing foods on an everyday basis somehow or the other?

Research has estimated that more than half the cases of commonly occurring Cancer are preventable with proper lifestyle changes. The commonly occurring Cancers in males are prostate, colon, lung, stomach and liver. The commonly diagnosed Cancers in females are breast, lung, colorectal, cervix and stomach. Eating Cancer causing foods regularly can also lead to heart disease, chronic disease, and other such complications.

Here are 7 foods that tend to be a part of your day-to-day diet and have the ability to trigger Cancer:

1. Canned foods: The lining of most canned foods is made up of a chemical called Bisphenol-A (BPA). Some foods stored inside the cans are capable of ripping this lining off and it ultimately ends up getting mixed with the food that’s inside the can. So it’s always better to avoid tinned/canned foods.

2. Genetically Modified Foods (GMF): These days, due to the restricted supply and the increasing demand of certain foods, one find s a lot of genetically modified foods in supermarkets. It is always advisable to look for GMO-free labels when you shop.

3. Farmed Fish: You may think that fish is a very healthy alternative for meat but the fact holds true only if you use wild fish that grows in its natural habitat. Farmed fish have been found to be 16 times more carcinogenic since they are fed with contaminated fish meal and are bred in a restricted artificial environment filled with chemicals.

4. Fast food: Need we talk about this? They may be delicious but definitely harmful. AVOID!

5. Microwave Popcorn: As yummy as these popcorns could be they are also an evil snack. The microwave bags are lined with a chemical called Perflourooctanoic acid, a compound that is known to cause various types of Cancer including liver, testicular and pancreatic Cancer.

6. Refined sugar: Refined sugar is harmful in every way and is found to be the biggest Cancer inducing food. It acts as a stimulant for breast Cancer inducing cells. Remember that mutated Cancer cells love sugar!

7. White flour: Research has shown that people who get more than 57% of their energy intake from carbs like white flour are at a 220% higher risk of developing breast Cancer. This is because the body releases excess insulin to help process the meal which is detrimental to the body as it has the capacity to fertilize tumour cells.

References:

https://www.davidwolfe.com/8-Cancer-causing-foods-never-eat/

http://www.littlethings.com/Cancer-causing-foods/

5 Foods You Should Avoid While on Antibiotics

If you’re sick and the doctor gives you a prescription there’s an 80% chance that there’s an antibiotic prescribed as well. Many a time the dosage is quite high and they tend to destroy the good intestinal microflora that aid in digestion apart from killing the other pathogenic bacteria. Our body functions on the right balance of chemicals and hormones. When this gets disturbed there’s the incidence of various kinds of health complications. It is not always possible to avoid antibiotics but what we can do is to eat right when taking those medications. Different foods cause different reactions. Some tend to completely hinder the process of absorption of the ingested medication and some might tend to slow down the process. Sometimes one may even have an upset tummy. To cope with all this, read further to understand the types of foods that don’t usually pair well with antibiotics.

1. Dairy Products: It is usually advised to avoid all dairy products when you’re taking antibiotics. Milk, especially can have an adverse reaction as the calcium present tends to interfere with the chemical constitution of antibiotics and reduce the absorption of antibiotics.

2. High-fibre food: We may have all heard about how healthy high fibre foods are if you’re looking at losing weight. In general what happens is that the fibre tends to slow down the rate at which food is absorbed. But while you’re on medication, you need the absorption to happen faster. Hence it is better to avoid foods like beans, lentils and whole grains.

3. Alcohol: This might sound very obvious. But the fact is that it doesn’t actually interfere with the effect of antibiotics but it just causes other side effects like acidity and gastrointestinal burns.

4. Calcium & Iron Supplements: As pointed out earlier, calcium tends to interfere with the absorption process when coupled with the chemical constituents of an antibiotic. The same effect is seen when iron supplements are ingested. Hence it is better to avoid such pills/supplements.

5. Citrus fruits: Fruits like grapes, oranges and lemons can impede the healing process when you’re taking antibiotics as they tend to slow down the absorption process. Also avoid highly carbonated beverages available in the market, especially sodas.

References:

http://www.indiatimes.com/heal th/tips-tricks/foods-you-shoul d-avoid-if-you%E2%80%99re-on-a ntibiotics-242876.html

http://www.news.com.au/lifesty le/health/health-problems/the- foods-and-drugs-that-should-ne ver-be-mixed/news-story/ae993e 3ef35a0f980580fc6a943ec388

5 Foods for Instant Energy

You’re at work. It’s a little past 11 am and your stomach is starting to grumble. You look at your watch and you realize you still have to push yourself for an hour till lunchtime. You open your drawer to find that slab of chocolate inviting you… What will you do?
Most of the time, we tend to compromise on eating healthy food when hunger strikes us. Your mind needs to work and for that your stomach needs to be fueled instantly. We won’t be surprised if you munch on that chocolate despite feeling guilty for doing so later. But it’s always too late by then.
So here is a list of foods that you can carry to work to snack on to give you that instant boost:
1. Green smoothies: This is the best energy booster that you can give your body as the fresh green vegetables that you use are rich in antioxidants. They have the tendency to be absorbed by the body instantly as the breaking down process is very short. Make sure you use only green vegetable and ditch that sugar. Add honey instead, if needed.

2. Coconuts: How many times have you stolen those coconut slivers while your mom keeps it aside for cooking? It’s not only tasty but also has flavonoids which provide instant energy. The best part is, you feel energized for a very long time with just 3-4 slivers.

3. Chickpeas: Being rich in Vitamin B and Magnesium, they are loaded with nutrients required to produce molecules of energy. Add a bit of curry powder to it, to give that extra spiciness. Spicy foods have the natural tendency to kill dead cells and eliminate them out of your system thereby helping you revitalize.

4. Figs, Nuts & Dates: These are the best sources of energy. You will be able to feel energized by picking just a few. Be cautious while you eat nuts as they can sometimes cause an imbalance in cholesterol levels and can make you feel sick.

5. Yogurt: This always comes as a saving grace every time you feel tired or drained. Cool it in the fridge before you eat to get refreshed instantly. Yogurt provides an excellent replenishment to your body’s glycogen sources and helps them release a lot of energy.

References:
http://www.womansday.com/food- recipes/food-drinks/g2071/best -foods-for-energy/?slide=1
http://www.efficientlifeskills .com/5-foods-to-give-you-an- instant-energy-boost-and-a- better-mood/

7 Brain Foods for your Kids

We all know that kids these days are very smart. They are exposed to a lot of things at school and at home giving their brains a massive boost. Although such exposure enables them to look at things in a different and better perspective, it is the responsibility of every parent to keep their mind and body healthy while they do so. Brain development is a continuum from birth till they turn 20; however, the critical period in the development of the brain is from the time of birth up till age 8. During this period – the brain tries to take in and process as much information as possible, thereby accentuating the activity of its neuro-receptors.

With Children’s Day being in the recent past, let’s vow to feed them with healthy food and help in the process of brain development. Here is a list of brain-healthy foods that your kids shouldn’t be deprived of.

1. Eggs: Eggs are rich in proteins and this facilitates the pocess of building their concentration. Proteins are also essential for development of strong and healthy bones. It is advisable to serve one egg per day in the morning along with a whole-grain supplement.

2. Fish: Fish, especially salmon and tuna are packed with amino acids and omega-3-fatty acids like no other food and are the most ideal source of such proteins. Omega-3-fatty acids stimulate the brain receptors and aid in improved memory power.

3. Peanut Butter: If you haven’t tried a sandwich made of peanut butter and banana, you are making a serious mistake. Kids not only enjoy eating it but also the Vitamin E in peanuts acts as a potent antioxidant that helps the brain to breakdown the glucose for energy.

4. Oats: Oats is a nutritious cereal for a kid’s brain. The fibres loaded in an oats based breakfast, keeps a child’s brain fed every morning thereby making them very active at school. Oats are also good sources of potassium and zinc that pushes our brain to work in its fullest potential.

5. Spinach: Popeye was right! Spinach is really good for a child’s development. Kids may definitely throw tantrums to eat spinach but the trick herec is to secretly hide it in an egg sandwich or lasagne or a smoothie.

6. Strawberries & Blueberries: These two juicy berries are extremely high in antioxidants and have been proved to stimulate the cognitive functioning of the brain. They play an important role in preventing the long term effects of oxidative stress on the brain.

7. Milk and yogurt: Dairy products like milk and yogurt have essential fat that is required on an everyday basis. The proteins in yogurt tend to make the brain stem cells flexible thereby making it easier for the brain to communicate with the outside environment by sending and receiving information.

References:

http://www.webmd.com/add-adhd/ childhood-adhd/features/brain- foods-kids#1

http://flintobox.com/blog/ nutrition/health-top-7-brain- developing-foods-for-kids

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