April 7 marks World Health Day. As much as it is important to ensure that your health be given importance every day, designating this one day is a gentle reminder that we have a lot to do for our minds and bodies to stay healthy.Your body and mind are the lone companions that remain with you life-long, and it’s incredibly important that you stay healthy. One of the biggest factors in keeping healthy is in keeping an eye on what you put into your system.

Did you know that what you eat can be harmful – not just in terms of the nutrient contents, but in terms of the food-borne diseases that it carries? Food-borne diseases or food poisoning is a bit of a global issue. There are as many as 3 to 5 billion cases of diarrhoea in the world, and as many as 1.8 million deaths occur in a year, owing to diarrhoea. With as many as 250 different kinds of food-borne diseases doing the rounds, there is a lot of cause for alarm.

The range of food-borne diseases is carried forward through parasites, bacteria, viruses, allergents, chemicals and toxins. Some of the commonly known kinds of food-borne diseases are as follows.

By and large, all these diseases are accompanied by specific symptoms, but in general, they all exhibit symptoms such as diarrhoea, nausea and vomiting, abdominal cramps and fatigue.

– Campylobacteriosis, caused by a kind of bacteria called Campylobacter, is one of the most common kinds of diarrhoea in the world. This kind of bacteria lives in the intestines of healthy birds, and therefore, is found in poultry, and can be contracted either by eating undercooked or raw chicken, drinking raw milk or unhygienic water.

– E. Coli is also a bacterial form of diarrhoea. The bacteria resides in the intestinal tracts of animals and humans and are harmless, but there are certain strains that can cause food poisoning. It gets into the blood stream through cattle, and consumption of contaminated water, milk and meat can spread this.

– Salmonellosis is a result of salmonella poisoning, which is found in the intestines of birds, reptiles and mammals. Sea food, poultry and even unhygienic water can cause this. Salmonellosis can be life-threatening.

– Shigellosis is caused by Shigella bacteria, which is spread by drinking contaminated water. – Botulism which affects the nerves and causes paralysis and respiratory failure if left untreated. It is caused by the Clostridium botulinum bacteria that can be found in sealed and canned food, and also in some vegetables like potatoes and tomatoes.

– Hepatitis A is a disease of the liver, where there may be an inflammation of the liver, lasting for a few weeks to many months. It can be spread through contact with the one with the disease, and is caused by bad sanitation and unhygienic conditions.

– Norovirus Infection is another food-borne disease that is caused by a virus that is found in contaminated surfaces and food.

References:

http://healthmeup.com/news-buzz/food-safety-foodborne-diseases-you-should-beware-of/35989

http://www.stopfoodborneillness.org/what-is-fbi http://www.who.int/foodsafety/areas_work/foodborne-diseases/en/

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Snacking is an important part of our diet plan. But when one talks about snacking in the office, we are often caught in front of the vending machine discussing what to eat and what not to eat. So we decided to pack for you our list of top 10 healthy office snacks to keep you full and satisfied all day.

1. Salty nut Granola Bars :Here’s how to prepare salty granola bars at home: On a cookie sheet, toast nuts and shredded coconut until golden brown. Once toasted, pour mixture into a mixer and pulse until nuts are chopped and the mixture becomes coarsely ground. Now take a mixing bowl, melt coconut oil and almond butter. Remove from microwave and stir until smooth. Add vanilla extract, honey and sea salt. Mix thoroughly. Fold in nut mixture, almond meal and protein powder until mixed thoroughly. Add whole egg and mix thoroughly. Cook in a preheated oven at 180 degrees for 10 minutes.
Calorie count: The bars are each 170 calories.

2. Whole wheat crackers : Pack the nutritious snack of multigrain wheat crackers and peanut butter and your healthy office nutritious snack is ready. A super hunger-curbing option, it is a fine blend of complex carbohydrates and proteins, which helps in keeping you full for longer. 
Calorie count: One full bowl of whole wheat crackers have 195 calories.

3.Nuts: Grabbing a handful of nuts from the little bag in your handbag saves you the inevitable regret later on when you realize that you have binged on something unhealthy and fattening. Nuts are packed with proteins. While most other snacks are packed with carbs and other empty calories, nuts are one of the few snack items that have proteins and fill you up for a very long time.
Calorie count: Per ounce of almonds have 170 calories.

3. Fruits: They provide us with the best form of natural sugars, so they are good for a snack if you are feeling low on energy in the office. Strawberries, gooseberries, oranges, apples, bananas, melons – they’re all packed with antioxidants and vitamins.
Calorie count: Depending upon the type of fruit you choose to snack on, an average bowl of fruits can vary from 70 to 200 calories per bowl.

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Article Courtesy: http://timesofindia.indiatimes.com

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It’s summer— that time of the year when you start reaching for diet sodas, ice cubes and the remote to the air conditioner. But the quick relief can lead rather quickly to the opposite of what you intended. Anything lower than your actual body temperature produces a cooling effect only initially. Then, after about 20 minutes, the opposite happens. When your body is losing plenty of water already, digestion of heavy foods depletes the levels of water further.

The result is fatigue, poor concentration, and decreased metabolism. But to keep your system running fine, here’s what you must include in your diet.

Veggie Diet

Light to digest, water-based vegetables are recommended for the summer. Heavy, oil based foods are not water rich.

Fruit juices
Ditch the soft beverages for something healthier. Instead of sipping on cola the whole day long, choose from a variety of seasonal fruits available during this time to keep you healthy and hydrated. From watermelon to oranges to grapes, there are so many fruits you can select from.

Avocadoes
They not only go in salads but can also be scooped out and eaten along with yogurt.
They contain fiber, vitamin B5, B6, C, K, folate and potassium that protects you from
harmful summer diseases.

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Article Courtesy: http://timesofindia.indiatimes.com

Image Courtesy:http://www.chinadaily.com.

Hands up: Who needs a real vacation? I don’t mean a working vacation or even one where you’re juggling calls and coworker texts while attempting to leisurely sample wine flights in Paris. No, I mean a check-your-email-once-a-day, turn-off-electronics and completely escape type of vacation.

I’m often on the road, though rarely chilling out on a deserted beach. More likely, I’m meeting with book editors and like-minded entrepreneurs in frigid cities like Toronto. When I’m on the go, I often find myself stranded in less-than-optimal spots for real, whole foods, so planning ahead becomes crucial to remove time, guesswork, and frustration out of travel eating.

I always scout out a healthy grocery store in whatever city I’ll be visiting, but I also plan for a worst-case scenario. That’s why I never leave home without these perfect seven healthy essentials:

1. Green drink powder

If you’ve ever looked for broccoli at airport restaurants but the only greenery they offered was iceberg lettuce, you know how hard getting fresh vegetables can become on the road. That’s why I always carry a low-sugar impact powdered greens supplement. While it doesn’t fast-pass me from foregoing broccoli, green powder provides a little leeway if I can’t meet my veggie quota when I’m traveling.

2. Dark chocolate

Curb your sweet tooth without the guilt. Find a high-cacao (85 or 90%), low-sugar impact, preferably organic bar. Among its benefits, dark chocolate can help curb on-the-road jitters. “A randomized, placebo-controlled trial published in the Journal of Psychopharmacology revealed that people who drank a dark chocolate drink, equal to about 1.5 ounces of dark chocolate per day, felt calmer than those who did not,” says Dr. William Cole. Break off a serving and step away from the chocolate. Otherwise, you might eat the whole bar waiting for takeoff.

3. Green tea

Among the zillion reasons to regularly drink green tea are improved detoxification, immunity, digestive health, and fat loss. All things you especially want while traveling, right? The primary compound in green tea, epigallocatechin gallate (EGCG), boosts metabolism while the amino acid theanine provides calm for frazzled nerves as you’re going through security. I usually hit up a coffee shop for green tea, but packing my own tea bags saves me time and money.

4. Coconut milk

I always travel with little cartons of unsweetened coconut milk. They don’t require refrigeration and provide a great way to get fat-burning medium-chain triglycerides (MCTs) and immune-boosting lauric acid that coconut milk is rich in.

5. Protein powder

Protein shakes become my number one needle mover for fast, lasting fat loss that save time, money and trying to figure out whether a scone fits into your low-sugar impact diet. (Sorry, but no.) Protein shakes are convenient, portable, take seconds to whip up, yet curb hunger and cravings for hours. I put non-soy, non-dairy plant- or animal-based protein powder in little plastic baggies for the road. I second Ella Woodward’s suggestion to carry a travel blender, which makes whipping up protein shakes a breeze.

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Article Courtesy: http://www.mindbodygreen.com/

Ready to pump some iron? Not so fast! While many of you probably skip a pre-workout snack, it’s extremely important that your body has the right combination of protein and carbs to provide a steady stream of energy during any kind of exercise. Not sure what to eat? Below, we’ve listed ten snacks (great for those on the go!) that are sure to give you the fuel you need before your workout.

Bananas: Bananas are rich in fast-acting carbohydrates that provide energy while you workout, while the supply of potassium maintains muscle and nerve function. For an extra kick and quick supply of protein, add some peanut butter.

Oatmeal: Oats are packed with fibre, which help the release of carbohydrates into your bloodstream. This steady release of carbohydrates gives you the boost you need before you exercise. Traditional oatmeal not your thing? Pair the dish with some sliced fruit to give the oats some flavour.

Greek Yogurt: Greek yogurt not only contains substantial protein and carbs, but contains less sugar than the regular, packaged kind. It’s also easy on the stomach, which is ideal before intense exercises that require rigorous physical activity. Add fruit, honey, or some oats for an extra kick.

Caffeine: Caffeine has been shown to aid a workout by helping you generate more energy, as well as slow fatigue and increase the rate of fat being burned. Drink a small cup of coffee or add some shots of expresso to your protein for a quick boost!

Fruit Smoothies: Smoothies are a great pre-workout snack because they’re filled with high-quality protein and can be easily digested, providing a steady release of energy as you exercise to prevent you from burning out. Mix some of your favorite fruit together and enjoy this cocktail on the go.

Whole Grain Bread: A slice of whole grain bread is an excellent source of carbohydrates and, of course, can be paired with almost any type of food. Top it off with some honey or jam for more fuel or pair with sliced hardboiled eggs for a burst of protein.

Trail Mix: Great for those on the go, this tiny snack packs a huge burst of energy. The healthy sugars from the dried fruit provide a quick energy boost while the seeds and nuts help sustain energy, warding off any feelings of fatigue. Keep in mind, a little goes a long way. Seeds and nuts are particularly high in fat, which means they take longer to digest. Eat too many and you’ll feel as sluggish as you did while rolling out of bed this morning (yawn!).

Carrots: You can’t forget the veggies! Carrots contain complex carbs that give energy to muscles, while potassium controls blood pressure and any kind of muscle contractions.

Chocolate Milk: While a little unconventional, drinking chocolate milk can actually do wonders to your workout. Rich in bone-boosting calcium, getting a dose of this important nutrient before you exercise keeps you from losing too much calcium through sweat.

Avocado: No, we’re not talking guacamole. Slices of avocado sprinkled with lemon juice serve as a great pre-workout snack. The healthy fats they contain not only provide long-burning fuel during your workout, but the pair also keeps your eyes, skin, and heart healthier in the long run.

 

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Article Courtesy: http://beautyhigh.com/

If you want to lose weight and get healthy, low-carb is the way to go, there’s no more effective way to take off pounds.

Yet, embarking on a low-carb journey can be tough, especially when you don’t see that extra weight coming off right away. I often receive emails from patients who say, “I feel good, but I’m not losing any weight! What’s up with that?”

If you’re experiencing the same frustration, know this: When your body gets totally healthy and you ditch the sugary high-carb foods that cause blood sugar swings, inflammation and gut damage, you will eventually begin to lose weight naturally. You just need to give your body time to flip its fat-burning switch to “on” so you become a natural fat burner. The magic will happen!

In the meantime, if you’ve been eating low-carb for a while and feel you still haven’t “taken off,” here are some troubleshooting tips. The first tips focus on what you’re eating, and the last few are all about your lifestyle.

Are you …

1. … eating too much fruit?

Eating too much fruit is easy to do. You push all the junk off your plate in your new eating regimen and replace it with an overload of fruit. Just because fruit is natural doesn’t mean you can go to town. Fruit has fructose, and although some fruit can be very nutritious, consuming too much high-carb fruit can create havoc in the insulin department. A good serving size is a closed handful of berries or chopped fruit, and half of a larger piece of fruit like a grapefruit or a large apple.

2. … eating too many nuts?

Just because nuts are on the low-carb “yes” list doesn’t mean it’s time to scarf! A nut serving size is a closed handful. Period. Not half a bag. Nuts will pile on the pounds if you crunch away on them mindlessly. Also, many nuts have an off-balance omega-6 to omega-3 ratio, which won’t help you move toward health.

3. … keeping foods on the “no” list in your kitchen?

I think you know where I’m going with this. Don’t keep chips and cookies and other high-carb stuff in your pantry or fridge for a rainy day. Donate, or, better yet, toss them. No need to explain this one.

4. … indulging in low-carb treats too often?

I’m glad you’re eating foods with healthy ingredients. Bravo! And if you want to eat low-carb packaged cookies, breads, treats and sweets once in a while, go for it. Just don’t make it routine or the pounds will start creeping on. Low-carb pancakes, breads, muffins, and cookies are totally yummy, but make sure you’re aware of how much you’re actually eating.

5. … skipping the fat?

Many people have ingrained in their minds that fat is evil. Some fats may be, but healthy fats like coconut oil and avocado oil are anything but evil. Adding the right quantities of fat to your diet actually helps you lose fat. Try it; you’ll see.

6. … eating too much healthy fat?

Again, quantity is an issue here. I love coconut fats, olives and avocados, animal fats, nuts and nut butters. They feed our bodies deep nutrition. But when I first started eating low-carb, I downed too many coconut chips and nuts, and was way too liberal with my drizzle oils. When I adjusted the quantities, I adjusted my weight.

Here’s a good guideline: A serving size is no more than two teaspoons of fats and oils (including coconut oil, coconut butter and drizzle oils like olive and avocado oils), or a closed handful of coconut chips, olives or nuts. Count one-half of an avocado as a serving. Full-fat coconut milk is best, and one-third of a can is a serving size.

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Article Courtesy: http://www.mindbodygreen.com/

Think of all good, nutrient-dense foods as superfoods — ingredients you want to incorporate into your diet frequently to keep your system running at its very best. These good foods are the foods you want to commit to, the ones you should cuddle up with every night and marry.

1. Greens

Green leafy vegetables give you the most bang for your buck of any food out there. They’re extremely affordable, and eating a wide variety of them every day gives you basically every micronutrient your body could ever need. Greens in general have been proven to fight cancer, diabetes, arthritis, Alzheimer’s, heart attack, stroke, high cholesterol, and heart disease.The high quantity of antioxidants in greens is especially important for your skin because antioxidants fight free radicals.

But they also contain high levels of vitamin A, which fights acne and repairs damaged skin, as well as folate, beta-carotene, B vitamins, vitamin E, iron, calcium, magnesium, and potassium … all of the beauty vitamins and minerals. Greens are also high in anti-inflammatory flavonoids, which can act as antihistamines and antimicrobials in your body. They’re like steroids for your immune system.

2. Fruit

Lots of us are starting to think that fruit is as damaging for our waistlines and skin as Twinkies and soda. But fruit is second only to greens as the most nutrient-packed beauty superfood. It’s true that fruit contains a lot of sugar (in the form of fructose), but the key difference between the sugar in fruit and the sugar you stir into your coffee is fiber.

Fiber is what helps your body process all of the food you eat and expel all of the waste you don’t need. Fiber lessens the negative impact of sugar on your body, and the large amount of fiber in fruit helps your body in a variety of ways. It fills you up, keeps your energy level stable, and aids digestion.

Fruit is also extremely hydrating and filling, and a nice fruit snack is a super-effective way of dealing with sugar cravings. It can be hard at first to swap out your sugary favorites for a nice apple or a few chunks of melon, especially when you’re used to the Franken-sweets that your brain and body are slightly addicted to, but once you start eating fruit regularly, you’ll find that you crave it.

3. Fat

Eating fat is absolutely essential to maintaining good health, and it is crucial to having amazing skin.

The body can create some of the fats it needs to survive, but there are other fats essential to life that you can get only from food sources. These are called essential fatty acids (EFAs), also known as omega-3 and omega-6 fatty acids. These fats are critical to helping your body produce healthy cells, including skin cells.

They also aid in the production of sebum, which, as you know, keeps your skin hydrated and looking youthful. If you’re not getting enough fat, you will experience both dryness and inflammation. You will also be more sensitive to sunlight, more prone to breakouts, and more likely to develop psoriasis.

The only way to get EFAs is through your diet, which means that you are in complete control of how much of this critical building block your body is getting. But it’s important to note that EFAs have to be consumed in the right ratio for your body to get what it needs. Processed foods are full of omega-6s, and when you consume too many omega-6s and not enough omega-3s, inflammation runs rampant in the body. And you remember our chat about inflammation, right? Not only is it linked to many deadly diseases, in skin terms, it is the underlying condition for acne, psoriasis, rosacea, and many others.

4. Fermented Foods

Do you eat cheese? Sourdough bread? Yogurt? Drink beer or wine? Before our society got pasteurization-happy, even more food was just swimming in bacteria. And that food was better for us then than it is now.

Healthy, thriving bacterial ecosystems that live on our skin and in our intestines are part of what keep us healthy. People missing these crucial bacteria in their gut have digestive problems and allergies. There are actually trillions of microorganisms in your gut, making up what is known as your microbiome. Your gut flora support the healthy functioning of everything from your digestive tract to your immune system and from your heart to your brain.

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Article Courtesy: http://www.mindbodygreen.com/

While most people seem to be interested only in how to lose weight and drop extra kilos, there are others who want to put on a little bit of weight and gain some kilos. Unfortunately, most such people fall prey to unnecessary supplements and unhealthy junk food to put on weight, before checking out healthy natural foods for weight gain. If you want to gain weight, don’t rely on high-calorie junk foods that aren’t nutritious. Choose foods that are nutrient-dense and energy-dense whenever possible. We give you a list of natural foods that will help you gain weight – the healthy way.

Salmon

Take in two portions of salmon every day, this will ensure proper protein collection and help increase weight. 

Baked acorn squash

This seasonal vegetable is loaded with antioxidants and fiber, bake it with a touch of olive oil instead of the butter, this will make it more nutritious and healthy.

Peanut butter

Spread – soft, salty peanut butter on bread. It gives you approximately 192 calories plus it is extra high in protein.

Whole eggs

It is economical and loaded with protein, vitamins A,D, E and good cholesterol.

Granola

It is loaded with good-for-you nuts and oats. One bowl packs around 500 calories, which is healthy as well as yummy for breakfast.

Butter

Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart.

Bagels

Bagels are extra calorie dense and a good source of complex carbohydrates.

Tuna

The vital fatty acids in tuna contain a host of healthy fats, which not only aid in weight gain but also help in maintaining physical well-being.

Corn  bread

Corn bread is full of carbohydrates, and it is a  tasty partner to your favorite curries and and soups. One piece includes approximately 328 calories. 

Cheese

One serving of cheddar cheese packs a good 69 calories.

Cheese is concentrated milk, so it is high in protein and calcium, fat, cholesterol and cheese calories.

Fruit juice

A healthy and nutritious way to gain some pounds, sip 100-percent fruit juice that’s full of sugar and added nutrients. 

Pasta

Pasta is a calorie rich supply of cereal carbohydrates so it can serve as the base of a healthy and high calorie meal.

Shrimps 

The nutrients and necessary acid content present in shrimps seals up your body with healthy calories.

Whole wheat bread

You can eat healthy and pack on pounds at the same time by eating whole wheat bread which accounts for approximately 69 calories. 

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Article Courtesy: http://healthmeup.com/

Your liver is your body’s filtration system, since it filters out the harmful substances in your bloodstream. The second largest organ in your body after your skin, it is about the size of a football and sits to the right of your stomach. Everything you eat or drink, including medicine, goes through your liver. Read on to find out the functions of your liver and the foods that cleanse your liver.

Functions of the liver

A healthy liver is a fat-burning organ that performs the following functions:

• Detoxifies the blood to get rid of harmful substances like alcohol, drugs and other toxins.
• Stores vitamins and minerals.
• Produces bile, which is necessary to digest fats.
• Converts nutrients from food into blood components.
• Breaks down haemoglobin and destroys old red blood cells.
• Regulates hormones and blood sugar levels.
• Fights infections and removes bacteria from the blood.

Unfortunately, the modern lifestyle places a lot of stress on the liver. Junk food, fried food, alcohol, cigarettes, drugs, environmental pollution and medicines are just some of the problems that the liver has to deal with. A stressed and overworked liver can’t process toxins or fats efficiently, so it is important to eat foods that cleanse the liver.

Carrots

Carrots contain glutathione, which is a protein that detoxifies the liver. They are also high in plant-flavonoids and beta-carotene, which stimulate the liver and boost its function. 

Tomatoes

In addition to being rich in glutathione, tomatoes are also packed with lycopene, which helps protect against cancer.

Grapefruits

Apart from being another source of glutathione, grapefruits are rich in Vitamin C and antioxidants which stimulate the production of enzymes that detoxify the liver and prompt the liver to cleanse itself.

Beetroots

Like carrots, beetroots are rich in flavonoids and beta-carotene, which boost the overall functioning of your liver.

Garlic

Garlic is loaded with sulphur, which activates enzymes that flush out the toxins from your system. It is also rich in allicin and selenium, which are compounds that help your liver cleanse itself.

Spinach

Raw spinach is loaded with glutathione, and is also rich in plant chlorophylls that suck up the harmful metals, chemicals and pesticides in your bloodstream, thereby protecting your liver.

Lemons

Citrus fruits like lemons and limes are rich in Vitamin C, which stimulate the liver and also improve digestion, helping your body synthesise the toxic materials in your system.

Cabbage

Cabbage contains glucosinolates, which your body uses to make isothiocyanates (ITCs). These in turn stimulate the production of two enzymes which detoxify the liver.

Article Courtesy: http://healthmeup.com/

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Here are some favourite healing foods that can promote health and support natural weight loss.

1. Broth

Broth can be made easily by cooking chopped organic vegetables in water, until they are super soft. (Bonus points if your vegetables are also local!) Leave six hours or overnight. Then drain the liquid, heat it up, and voila! Your soup broth is ready to drink. Add sea salt and pepper for taste if you want.

You can eat the cooked vegetables seasoned with fresh herbs. (You can also add fish, meat or grains to your broth depending on your preferences.) This can be very healing for your body, since it’s easy to digest, and also hydrating.

2. Extra virgin coconut oil

Many health experts agree that coconut oil is as close to a superfood that you can get. High in lauric acid (found naturally in breast milk), extra virgin coconut oil is anti-aging, moisturising, and healing. It’s the only oil that you should ever cook with since it stays stable when heated to high temperatures.

3. Apple cider vinegar

Apple cider vinegar is produced through the fermentation of fresh apple cider. It’s a rich source of minerals (particularly potassium), vitamins, enzymes and amino acids. Apple cider vinegar is a potent and versatile healing substance and can be applied topically or diluted and taken internally.

Always choose good quality apple cider vinegar made from organically grown apples and aged in wooden barrels. It should be pungent and when held up to the light, you should be able to see a cobweb like formation, called the “mother” suspended in the liquid. It’s evidence of the vinegar’s naturalness.

4. Cinnamon

It may be hard to believe that something that tastes so delicious is also so good for your body. Eating cinnamon has the ability to regulate your blood sugars, which is an important part of the weight loss process. Generously sprinkle cinnamon on your cereal or add it to your smoothies for a flavour injection.

5. Lemons

Lemons are naturally detoxifying and have an alkalising effect on your body. This makes them an ideal weight loss food. Each day upon waking, drink a glass of water with a squeeze of fresh lemon. For a delicious, yet healthy taste, squeeze fresh lemon juice onto your food just before serving.

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Article Courtesy: http://www.mindbodygreen.com/