10 Healthy Foods

We always have this which are healthy foods, some food are tasty but seems high in calories.  Lets talk about some foods which are tasty, nutritious and good for health, besides they help in maintaining weight also, improved you overall mood and reduced your risk of developing diseases.

I am sharing information from an article from "Medical New Today" which shares top 10 foods considered to be most healthy

1. Apples- "one apple a day keeps a doctor away"

Apples are excellent antioxidants which combat free radicals.

In a study it is found that older woman who starting a regime f eating apples daily experienced  23% drop in levels of bad cholesterol and 4%increase in good cholesterol.

In recent studies th benefits of eating apples and pear -- it redues risk of stroke by 52%. The consumption of white edible portions of pears and apple potentially reduce risk of stroke by 52%. The more details can found in journal of "American Heart Association"
2. Almonds

Almonds are rich in nutrients including magnesium, vitamin E, iron,calcium, fibre and riboflavin. Almonds as a food help maintain healthy cholesterol level( published in Nutrition Reviews). Almonds are more fibre than any other tree nuts. The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels.

Appetite decreased by snacking on almonds, no increase in body weight- research published in European Journal of Clinical Nutrition found that participants who ate 1.5ounces of dry roasted, lightly salted almonds everyday experience reduced hunger and improved dietary vitamin E and "good" fat intake with no increase in body weight.

Eating nuts every day may prolong life.  Eating a handful of nuts a day could help you live longer and lower  a your risk of death from heart disease and cancer: according to a study published in the New England Journal of Medicine.

3.Broccoli

Broccoli is rich fibre, calcium, potassium folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene an antioxidant.

100gm broccoli can provide you with over 150 percent of recommended daily intake of vitamin C,which in large doses can shorten the duration of common cold.

Broccoli has sulforphane which is anit-cancer as well as anti-inflammatory qualities, if overcooked may destroy all benefits.

Lightly steamed broccoli has powerful anticancer enzymes myrosinase- research from university of Illinois, but if overcooked health benefits are undermined.

Eating broccoli may prevent osteoarthritis.


4. Blueberries

They are risk in fibre, antioxidant and phytonutrients. Phytonutrients are natural chemicals found in plants, they are not essential for keeping us alive but prevent our body from disease and keep the body working properly.

People who eat plenty of blueberries(strawberries) are less likely to suffer from cognitive decline, compared to other of their age who do not.

Blueberries help in curbing obestity.  Plant polyphenols which are in abundant in blueberries helps in reducing the development of fat cells, while inducing breakdown of lipids and fats.

Reduce the risk of hypertension, high blood pressure by 10%.

Women can reduce risk of hearth attach by 33% by have two to three serving of blueberries and strawberries once in a week.

5.Oily fish

Oily fish like salmon, trout, mackerel, anchovies. They contain vitamin A and D.  This oil provides benefits to heart and nervous systems.

6. Leafy green vegetables

Eating dark green vegetables like spinach or cabbage reduce risk of developing diabetes type 2.

Spinach is rich in antioxidants when steamed, uncooked or very lightly boiled. Good source of vitamins A, B6, C, E and K, as well as zinc, phosphorous, copper, folic acid, potassium, manganese, betaine and iron.

7. Sweet Potatoes

Rich in fibre, beta carotene, complex carbs, vitamin C, B6 as well as Carotene.


8. Wheat Germ

It is good source of fibre, have vital nutrients such as vitamin E, folic acid, thiamine,zinc, magnease, phosorous, fatty alcohols and fatty acids.


9. Avocados

Avocados are rich in Vitamin B, K and E and have a very high fibre content of 25% soluble and 75% insoluble fibre.  Regular consumption of avocados reduce cholesterol level.

Avocados have nutrients which stops oral cancer cells, destroy pre-cancerous cell.

People don't eat avocados because of high fat and with the believe avoiding fat help to control weight and easy to maintain good health, its a myth. Avocadoes come from fat and mostly unsaturated fat.

10. Oatmeal

oats is rich in complex carbs as well as soluable fibre and slow down the digestion and stabilised blood glucose. rich in vitamins B, Omega 3 fatty acid, folate and potassium. Coarse and steel cut has much nutrients than instant variants.








 

Why being Physical Fit is beneficial for kids

Children at early stages of their development should be encouraged for physical fitness activity that will endure throughout their lives.  Children should be promoted to participate in different kind of physical activities like 1hrs of outdoor games, running or playing an active sport. Lot of parents are facing problems of obesity in their kids due to lack physical movement, exercise and popularity of kids being on virtual games, watching tv, mobiles etc

Obese kids face lot problems eg not liking to socialise ( because they feel under-confident  and not presentable), low self esteem,bullied by others, not to able to play active sport etc., but parents can revise the whole thing by introducing their kids to daily exercise and outdoor activities.

Benefits of physical fitness

- boosting of confidence and stronger self esteem
- more energy
- better memory
- simply good feeling about themselves

Long terms health benefits of physical fitness

-stronger immune system
- reduction of type2 diabetic
- lower blood pressure and improved cholesterol profile
- better cardio vascular system (asthma patient can improve their condition)
-children are less likely to become overweight
- stronger bone structure and muscle structure

Active children enjoy additional benefit because exercise improve the blood circulation to the different parts of the body which keeps them energetic and sharper brain.

Active children breath more and sweat more which helps in detoxifying body and increasing the metabolism

Exercise improves mental health thus improving concentration in studies or any work, decreases anxiety and depression, sleep quality also improves

" Physical activity develop children self esteem and confidence, their ability to overcome challenging situations, they simply enjoy better sunnier outlook on life" ..........

The international pyramid for kids physical activity 

 

Tips for losing fat for women

#1# Women burn more glucose(carbs) but tend to have greater fat storage after eating

Myth ; if I have worked for 3days in a week I can enjoy rest of the week with any kind of diet

What do I do?

Eating lower carbs on a day when you are not training but higher carbs on the day you are doing anaerobic style exercises.

#2# Chronic stress can lead to hormonal dis-function leading to a greater fat storage and more fluid retention

Myth : Stress effects women hormones, which in-turn results greater storage of fat and retention of water. That is reason most of the woman feel very hungry or bolted.

What do I do?

Manage your stress by doing meditation or any physical activity. Go far walk, swim or play outdoor game, avoid outing where you end up eating more.

#3# Intermittent fasting and calorie restriction tend to be detrimental

Myth ; One of the best is tomorrow I will be fasting let me eat all junk today!!! or today I have to go for dinner party let me fast for the whole day !!

Intermittent fasting and calorie restriction is beneficial for most men as they have more visceral fat and comparing to women have more subcutaneous fat.  The visceral fat is comparatively easy  to burn than subcutaneous fat. 

What do I do?

Give you body enough energy with balance diet - balance hormones will lower stress level and your body will be more willing to give up your fat stores

#4# Young woman have the same ability to built muscle mass as men

Myth : A girl should avoid heavy weight training, otherwise you will look like a men!!!

Men have different hormones which help them to have increased muscle fibres which results in more muscle mass, wherever women have different hormones which does not give the same result of weight training , that is reason women have less muscle and their bodies tend to be lighter and smaller than men.

What do I do?

Getting on periodised hypertrophy style training programme will increase in muscle mass boosting your metabolism significantly and will burn more calories at rest, enabling fat loss.