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Showing posts with label healthy breakfast. Show all posts
Showing posts with label healthy breakfast. Show all posts

Feb 2, 2012

Do You Skip your Breakfast?

Never skip your Breakfast... Having healthy breakfast will help to control your excess hunger throughout the day.Skipping breakfast also triggers bad eating habits during the day, as cravings towards fast foods are often seen. Having breakfast boosts metabolism and increases your energy levels throughout the day. When you miss it, your energy is reduced and physical activity levels falls.
Breakfast should be a perfect combination of carbohydrates, protein and fibre.

Include fruits, whole grains, berries and and good fats. Light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes or wheatflakes, vegetable poha or upma with a milkshake and sprouts will make your breakfast healthy. Also, include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons since fibre will help in great metabolism and bowel movements.
Processed , Oily and fast foods are complete NO.

Dont skip breakfast. A glass of milk along with a boiled egg, idli, dosa, a grilled vegetable sandwich, fresh fruit or a paneer sandwich makes a healthy Breakfast.

Make sure you have your Breakfast within 1-2 hour after you wake up in morning.
So wake up early have breakfast...Idle time: 8.00-10.00 AM.

Hope you would follow the post and follow in your regime.

Jun 23, 2011

Fat,Fibre,Cholesterol In our Daily life:Diet Plan

Here's what many want to know about fat, fibre and cholesterol:

• Provides essential fatty acids
• Carries fat-soluble vitamins A,D,E and K
• Satiates hunger to some extent
• Provides protective cushion to vital organs to help prevent injury
• Insulates body from heat loss and extreme temperature changes
• Provides energy from body stores in times of need

Dietary fibre:
• Moves bowels
• Prevents colon cancer
• Helps control weight by providing satiety for less number of calories than fat
• Reduces absorption of cholesterol
• Helps control blood pressure and blood sugar

• Keeps the cell membranes intact
• Forms an important component of the nervous system
• Helps in synthesis of bile acids which are required for digestion.
The requirements of these components vary from pediatric stage to geriatric stage, and in wellness and illness.

Requirements for healthy individuals:

Fat: A normal, healthy child from 1-18 years of age needs 25grams of visible fat per day. This would mean a combination of ghee or butter and oil that is used in cooking. A healthy adult above 18 years of age is allowed 20 grams (about four teaspoons) of visible fat per day. Senior citizens with no health problems are allowed the same quantity of visible fat on a daily basis. The requirement of fat for people with special needs as in sports or pregnancy would increase based on individual needs.

Dietary fibre: there is no fixed requirement of fiber for children. However, children need much less fibre than adults do. As long as their vegetable, fruit and grain intake is within normal limits, their fiber requirement will be met. The requirement of fibre in a healthy adult is 30 to 35 grams per day. A senior citizen with no digestive issues can continue to eat 25 to 30 grams of fibre per day. Dietary fibre is present in fruits, vegetables, nuts, seeds, pulses, legumes and grains, and absent in animal foods, oils and sugar.

Cholesterol: Cholesterol is present only in animal foods. There is no specified requirement for cholesterol through daily foods. Healthy professionals in the western countries do not recommend more than 300mg of cholesterol per person per day. However, we don't want to copy the western diets because we are genetically different and our dietary habits vary to suit the climate and foods available locally.

Upper limits for each of these food components in our diet mean that excesses can be harmful.

Fats in excess lead to:
• Excess weight because they give the highest number of calories per gram
• Red blood cells clump together and reduce oxygen carrying capacity
• Hindering digestion of other nutrients
• Increasing cholesterol and triglyceride levels
• Tumour formation
• Development of type 2 diabetes

Fiber in excess leads to:
• Flatulence
• Loose motions
• Decreased absorption of important micronutrients in the gut

Cholesterol in excess leads to:
• Lining of the inner surface of the arteries along with other particles, and decreases in the lumen of the arteries
• Narrowing of the arteries can cause damage to any Part of the body depending on where the artery supplies blood to - for example, a coronary artery narrowing increases the risk of a heart attack and carotid artery narrowing increases the chances of stroke
• Gall bladder stones

Here's simple meal plan that will provide you with the required fat, fiber and cholesterol. Get your specific meal plan made with the help of a nutritionist.
On rising: Coffee
Breakfast: Oats, milk, fruit
Mid-morning: Lime juice
Lunch: Unpolished rice, fish curry, vegetable salad,
cooked vegetable, curd
Evening: Tea, dry fruits
Dinner: Chapati, dal, cooked vegetable, buttermilk, fruit.

Jun 22, 2011

Food that support Healthy Hair

How to maintain healthy hair ?

When it comes to healthy hair, it's not just what you put on your tresses that count -- it's what you put in your body, too.

A Balanced Diet for Healthy Hair:

When it comes to foods for healthy hair variety is the best way to go.
"An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy,"

10 top foods that should be the foundation of your healthy hair diet.

Protein : Meat, fish, poultry, milk, eggs, cheese, curd, dals, nuts, pulses.

Vitamin A : Butter, eggs, milk, carrots, tomatoes, oily fish, dark green leafy vegetables & apricots.

Vitamin B : Milk, eggs, wholegrain cereals, bread, wheat germs, nuts, soy beans, poultry, fish & meat.

Vitamin D : Sunlight, oily fish, milk & eggs.

Vitamin C : Capsicum, citrus fruits, bananas, gooseberry, guava & leafy green vegetables.

Vitamin E : Wheat germ, peanuts, vegetable oils, pulses & green leafy vegetables.

Iron : Spinach, liver, kidneys, pulses, peas & dried fruits.

Calcium : Cheese, nuts, eggs, milk, curd, sardines & root vegetables.

Iodine : Seafood & iodized salt.

Sulfur : Eggs, meat, cheese & other diary products.

Jun 15, 2009

Healthy Breakfast

When you wake up, your stomach is at its strongest, with digestive enzymes flowing. That is why breakfast is so important - skip breakfast and you will gradually weaken your stomach and your digestive function as a whole.

No matter how little you eat in the morning, you should eat something. Ideally, sit down for a bowl of organic porridge. As well as waking you up gradually, this will stave off hunger pangs throughout the day.

Weight loss without cutting meals :

While many people think they will lose weight faster by skipping breakfast, quite the reverse is true. (Weight Loss Requires Eating Breakfast)

Eating substantially less food will slow your metabolism, making it harder to for your body to burn fat. You will also be more likely to binge on sugary snacks to fight the feeling that you're famished.

A healthy breakfast, on the other hand, gives your body the ideal start, speeding up your metabolism and making it easier to drop excess weight.

So, strange as it may seem, the key to losing weight is often to eat more, not less. Just make sure you eat more of the right type of foods!

Other breakfast benefits :

Eating a healthy breakfast is vital for your mind as well as your body.

Extensive studies have shown that, as well as helping to improve your mood, eating breakfast aids concentration and improves memory - indeed school children who skip breakfast generally perform worse at school, and it is the same for adults at work.

If you want your brain to function at 100% for the whole day, a healthy breakfast is crucial.

Healthy breakfast ideas :

A proper breakfast is the ideal way to start the day, but you may get bored if you have porridge or cereal everyday. The solution is simple - mix up your breakfasts.

If you want something sweeter, for example, why not start the day with a punnet of your favourite berries?

Alternatively, blend some fruits together into a delicious smoothie. You can experiment with a wide range of different fruits, so the variety of smoothies you can make is practically endless!

To savour the goodness of fresh vegetables, you can make a quick omelette with some mushrooms or spinach. This contains lots of protein so makes a great, healthy treat.

Provided you avoid bacon and eggs dripping in fat, having breakfast will help you become healthier, happier and more fulfilled.

Fitting breakfast into the day

Some people complain they are too busy, and simply can't find the time to sit down and have breakfast.

However, if you start by having a quick piece of fruit for breakfast, you will quickly get into the rhythm of making time to eat in the morning.

Eventually you will find yourself going to bed earlier and waking up refreshed after a good night's sleep with plenty of time to prepare some healthy and nutritious food.

Whether you want to lose weight or simply become a little healthier, it is vital that you start the day with a wholesome, nourishing breakfast