Carrot Nutrition

Carrot is one of my favorite juice ingredients.  Carrot not only tastes great but, has so many health benefits and moreover is a great  cleanser.

 There are many of us who are against carrots because of it’s high sugar content. But, remember even if you have diabetes. carrot is a good blood sugar regulator. One carrot per day for a diabetes patient while two  carrots per day for a normal human being won’t cause any adverse effects. 

Carrot is a root vegetable , either red , pink or orange in color. Depending on it’s variety, carrots can be as short as two inches or as long as three feet. Small carrots have more sugar content than the bigger ones.   The best part that i love the most  about this vegetable is that it can be well digested without cooking. Moreover, they are inexpensive and available all year long. 

 

Nutritional Benefits : 

Carrot is one of the most healing foods that provides highest quality in nutrients. It is an excellent source of vitamin A, C, D, E, K , B1 and B6. Carrot is very low in saturated fat and cholesterol. It is also a good source of iron, potassium, copper, folate and fiber. The phytonutrients in carrot are excellent in healing various diseases. 

 

Health Benefits : 

Here are some of the disorders that can be helped by consuming carrots : 

• Eyes  : The retina of the eye needs vitamin A to functions, a deficiency in this vitamin may cause night blindness. That’s why carrot which is a good source of vitamin A has good antioxidants properties which further reduces the risks for cataracts thus keeping our eyes healthy. 
• Acne : It’s powerful cleansing properties help in detoxifying the liver further reducing the causes of acne. 
• Acidity : The important organic elements in carrot , help balance the blood acidity and blood sugar. 
• Fertility : Carrot juice taken regularly nourishes your body back to fertility. 
• Nursing : Carrots help enhance the quality and quantity of breast’s milk .
• Water Retention : Carrot help to eliminate excess fluids from the body , reducing water retention especially, for women during their periods as well as during pregnancy. 
• Cancer : Adding carrot to your diet, help reduce the cancer risk. 

 

Carrots can be consumed in any form you like ; may be diced, sliced, blended or grated raw. It can also be boiled , fried or stewed to add flavour and nutrition to soups, salads or even cakes. 

Raw carrots are great to carry in a sack lunch, to your next picnic, or in the car when you are on the go. 

 

Here are some of the recipes  to put power on your table : 

Carrot Cake : 

 

Carrot Soup : 

 

Carrot Salad : 

 If you still don’t have a bag of carrots sitting in  your refrigerator , go and grab one ! 

 

 

Eye Health Nutrients and Exercises

Many people over the age of 45 are suffering from cataracts and age related macular degeneration (AMD), which are the two major causes of vision loss and blindness. Scientific researches have given a hope to this age group by stating that dietary modifications can reduce the risk of two common sight -robbing disorders – the cataract and AMD. So, more and more people are finally discovering that they can improve and preserve their eyesight naturally through good diet, supplements and few eye exercises.

Lat us have a look at the various nutrients that help you optimize your vision health :

1. Vitamin A : Vitamin A is an anti-oxidant that is very very important to the health of the eye , especially for the proper functioning of the retina. Vegetables and fruits containing yellow , orange and dark green pigments such as carrots, mangoes, potatoes, spinach and cantaloupe are the good source of Vitamin A. Remember, when Mom used to tell us to eat carrots for the good vision, she wasn’t kidding!

Vitamin A is necessary for the production of rhodopsin , the visual pigment that is used in the low light levels. One of the cause of night blindness is the deficiency of vitamin A .

Vitamin A also :

• helps your eyes to adjust to the light changes.
• has been shown to prevent the formation of cataracts.
• moisten the eyes which in turn enhance the vision quality.
• has been shown to help prevent blindness from macular degeneration.

2. Vitamin C : Vitamin C is a “VISION SUPERHERO ” eye vitamin. It’s interesting to know that most of the animals produce their own Vitamin C but, unfortunately , we , humans don’t have that ability. Moreover, we can’t store this vitamin for longer period so, it needs to be constantly replenished to obtain its benefits.

Studies have shown that intake of 300 mg to 600 mg of Vitamin C reduced the cataract risk by 70 % . Many fruits and vegetabbles viz. oranges, chilli peppers, sweet peppers, kale, parsley, collard, broccoli, strawberries, cauliflower, cabbage , watercress, Brussels sprouts are very good source of Vitamin C.

3. Lutein : Lutein , found in our retinas , is essential for healthy vision. A 6 mg dosage of lutein taken daily reduces the risk of cataracts and macular degeneration . Lutein is found in tomatoes, carrots, squash , spinach , broccoli and peas and green pepper.

With the busy lives we lead today, it is not possible to get enough lutein everyday, which is where a good supplement comes in.

4. Bilberry : Bilberry is a herbal remedy that is thought to improve the night vision. It is said that during the World War II , the British Airforce pilots used to eat the bilberry jam to improve their night vision.

Bilberry is found to fortify blood vessel walls, improving blood flow to the tiny blood vessels that keep eyes healthy and functioning properly, as well as help to prevent macular degeneration and cataracts.

Studies show that 80-160mg is the extract needed to obtain the above mentioned benefits.

5. Zinc : This is an essential element needed to convert beta-carotene into vitamin A. Oysters, red meat, and poultry products are rich in zinc.

6. Vitamin E : Vitamin E is an anti-oxidant used to reduce the risk of cataracts and macular degeneration. Studies have shown that the combination of Vitamin E and Vitamin C give protection against the UV rays.

Symptoms of Vitamin E deficiency are muscle weakness, loss of muscle mass, abnormal eye movements and impaired vision.

The richest source of Vitamin E are wheat germ, spinach, kale , and collard greens, sweet potatoes, avocado, asparagus and yams.

7. Selenium : Selenium is another anti-oxidant that help prevent catarach and macular degeneration. It neutralizes the free radicals that can damage the eye’s lens and macula. It also helps the body to absorb vitamin E.

Fish, shellfish, red meat, poultry products, liver and garlic are rich sources of selenium.

As you can see, above are the most important herbs , minerals and supplements that play a vital role in enhancing the eye quality and protecting against the blinding conditions such as cataracts and macular degeneration.

So, it is necessary for you to look at these 7 major nutrients in your daily diet or in a good daily supplement.

Need Of Eye Exercises :

We all keep our bodies fit by doing things like going to gym , jogging , swimming etc. But, have you ever thought that your eyes also need some exercise ?

As we age, our eyesight gradually deteriorates , indeed some people need spectacles in their early thirties.

Doing the eye exercise on the regular basis helps in improving the eyesight that is poor due to age or frequent use of computers and television.

Let us see the video that demonstrates various eye exercises :

Tips to improve the Eyesight :

1. It is more important to do these exercises regularly than for the longer time. Even 30-60 seconds of daily eye exercise is sufficient.
2. Blink the eyes many times .
3. Splash your eyes repeatedly when feasible, especially when the eyes are strained.
4. Take short breaks from near work (eg. staring at the computer).

Love Vitamins — Nutrition For The Soul

Our body needs water, air, vitamins and minerals to stay healthy . Likewise, our soul also needs different kinds of love to grow and express itself fully through the mind , heart, and body . The mind assists the soul in fulfilling its purpose in the world by intention, setting goals, positive thinking , and believing. Unless the soul gets what it needs, it is powerless to direct and bring fulfillment to our lives. Without a connection to the soul we are lost. To make a connection, we must be able to open our hearts and receive the kind of love we need.

Inner success cannot be achieved when our hearts are closed and minds are looking in wrong direction for happiness. By learning to identify your love needs and then opening your heart to receive different love vitamins, you will always be able to reconnect with your inner self.

There are ten love vitamins. To achieve personal success , you need each of the love vitamins. Following are the love vitamins that are necessary to immediately free you from struggle and begin to experience your power to create and attract success in your life :

1. Vitamin G1 — Love and support from God.
2. Vitamin P1 — Love and support from our parents.
3. Vitamin F — Love and support from family, friends, and having fun.
4. Vitamin P2 — Love and support from peers and others like us with similar goals.
5. Vitamin S — Love and support from ourselves.
6. Vitamin R — Love and support from intimate relationships, partnerships, and romance.
7. Vitamin D — Loving and supporting someone who is dependent on us.
8. Vitamin C — Giving back to our communities.
9. Vitamin W — Giving back to the world.
10. vitamin G2 — Serving God.

A rich and fully satisfied life will be fueled by each of these ten kinds of love and support. When you are dissatisfied in life (no inner success) or you are not getting what you want (no outer success), the basic reason is that you are not getting what you need. So, how do we get what we need ? For that consider the following example :

If your body is sick, it may be that you are deficient in just one vitamin . In this case, even though all the vitamins are important , the vitamin you are missing becomes more important for you. If you begin to take that vitamin , your health will immediately improve. Same is the case with our soul. If you are missing a particular love vitamin , no matter how many of the other love vitamins you are getting, you will not be happy. This is why there are so many approaches to finding happiness. Our needs for love vary according to our unique deficiencies. For example, when a person who is very deficient in perceiving God’s love attends a spiritual event with his heart open, he will experience an incredible transformation. While others, who may be less deficient in divine love will try to have wonderful time, feel refreshed , but they are not overwhelmed. It is similar to eating . When a hungry person gets food, she is very very happy , and the food tastes great. To someone who has just eaten a big meal. more food is not very satisfying, nor it will taste that good.

Too much of anything good will eventually numb our ability to enjoy it. Instead of getting more, we will be trying to get away.

Bottomline :

Your soul has the power to attract the love it needs, but your mind must recognize what you need, and your heart must open up to receive it. By learning to identify your different love vitamins, you will be fooled by the illusion that there is not enough. When you experience the obstacles to getting what you need, you will be able to change our focus, change your intention, and immediately begin getting the real support that you need. By knowing where to look and how to get there, you will understand that you can always get the love you need.

Getting what we need is like switching on the power to turn on the light. The wiring is already in place ; we need only to turn on the power.

So what are you waiting for ? Identify your deficiencies in mind and body, and start taking  your love vitamins today !

Is Your Battery Going Dead,From Superwoman To Stuporwoman ?

Your body is really like a battery – it’s a powerful energy source that can store energy , give energy , or “go dead” when its juice has ran out. In order for your battery to last longer, the energy you give to your body has to at least equal the energy you are expending. In the most basic sense, energy is life. Each cell in your body is a living entity that requires fuel to produce energy. In other words, “energy in” has to equal “energy out”.

ENERGY IN = ENERGY OUT ……………………Equation(1)

But, unfortunately , this is not the case. Majority of us are trying to expend massive amounts of energy with minimal amounts of fuel – and our battery bodies are about to go dead. We are so plagued by daily, relentless fatigue , which causes an imbalance in the energy equation , too.

So, in today’s date, our energy equation has become :

ENERGY IN < ENERGY OUT …………………..Equation(2)

Do you have any idea how much energy you expend to simply be alive today ? Have a look :

The energy it takes for your brain to handle 10,000,000 bits of information,the energy it takes for your heart to beat 100,000 times,the energy it takes for your lungs to breathe 25,000 times,the energy it takes for your kidneys to empty 8 times, the energy it takes for your digestive tract to move waste down its incredible 30 feet. You are expending even more energy than you think – both you and your body are working hard 24 hours a day. This was the right hand side of the Equation(2) .

Now, let us look at the left hand side of Equation(2) : the energy you take in to recharge your body , replenish your vitality , and provide the fuel for your body to live and function. Have you ever given a thought at your daily routine . I am cent percent sure that it is going to be atypical, hectic, crazy day and sadly a typical recurrence for many of us. For many of us the energy intake is through coffee, candy bars, dinner meals , and ice cream. We get less or no time for exercise, sex, sleep and have fun. Not only we are trying to be superwomen , we are trying to be slender superwomen. We skip meals, skimp on calories , and sacrifice nutrition in the name of weight loss. Over the last few decades, a number of studies have reported that the more roles a woman has as mother, daughter, worker, and partner, the healthier and happier she is compared to those with fewer roles. But then we are so beat that exhaustion clouds our potential happiness. Beyond the primary needs for body fueling, like, minerals, vitamins and calories, there is the sunshine, fresh air, sleep, laughter , touch and intimacy too, which are the natural energy boosters that recharge your body, mind ans soul . These too play a vital role in keeping your energy equation in a balanced state.

Your body is made up of 75 trillion cells ! And each of these microscopic miracles is a tiny battery that needs nutrients, calories , water and oxygen to produce the energy module ATP (Adenosine Triphosphate). The more ATP cells you produce, the more energy you will have. A watered, oxygenated, well-rested , fit, glowing, sexually satisfied, smiling, and sufficiently challenged cell is a happy, healthy and productive cell.

So, how well are your 75 trillion cells ? What does your energy equation look like ? What is the status of your battery : running efficiently or almost dead ? I am sure for most of us, equation (2) is taking complete charge over Equation(1).

“Stress” is the most commonly used word in the women’s dictionary. Our stress hormone, adrenaline, is at high level from the moment we wake up until the moment we go to bed. We have family stress as we get the kids ready for school ; occupational stress as we are dealing with deadlines, presentations, projects, and then again we have family stress as we are dealing with housework, homework , and paperwork. Men’s stress hormone is at a peak form 9 to 5 but, they also have a quick drop when they leave work.

Are you ready to identify what you need to do to outsmart your female fatigue and find your vitality within ? Here you go :

1. Food : Sink your teeth into caloric energy
2. Water: Take a sip of Hydraulic energy
3. Fitness : Power your body with physical energy
4. The Great Outdoors : Surround yourself with natural energy
5. Sleep : Recharge your battery with Restorative energy
6. Intimacy : Tap into your sensual energy
7. Joy : Tickle your soul with comic energy
8. Balanced Stress : Calm your chaotic energy

Bottom line : Whether we are twenty years old or seventy years old, whether we work at home or commute to the office , whether we are full time CEO’s or full time moms – we have too much on our plates (and often not enough food) . And if we are full- time workers and full-time mothers , our plates are cracking from the load and shattering right before our tired eyes. What matters is how you approach life from this point forth . In the inspiring words of Mother Teresa :

Yesterday is gone.

Tomorrow has not yet come.

We have only today.

Let us begin.

Take a break —and go do it !

Skin And Nutrition

What you eat affects every organ of your body and, skin is no exception. A dull, dry complexion is a blinking neon sign that you are not eating right. Your body needs complete nutrition to promote healthy, younger looking skin. But, the fact is that most people are deficient in vitamins, minerals and essential fatty acids (EFA’s) . We should nourish and treat the skin from the inside to have lasting healthy improvements.

Vitamins A, C, E as well as zinc are important to help your skin fight infection and heal.

EFA’s help your skin stay soft and repair damage. Dry, itchy, scaly skin is a sure sign of fatty acid deficiency . EFA’s improve the quality of skin , nails and hair. Moreover, vitamins A, C, E and other antioxidants help protect skin from sunburns. Many clinical studies show that these antioxidants are very effective at treating many skin disorders , such as dermatitis, seborrhea and eczema.

Put your best face forward with a better diet

• Eat lots of vegetables and fruits. Dried fruits such as apricots, dates, prunes and raisins. Fruits such as avocado, mango , kiwi, apple, blueberries, raspberries and strawberries.
• Drink plenty of water.
• Eat a high-fiber diet( such as whole grain breads, pastas, popcorn and brown rice .
• Eat food rich in zinc, such as pumpkin seeds , a handful of nuts and soybeans .
• Avoid alcohol, coffee, dairy products (whole milk), eggs, fried food, soft drinks and sugar.
• Avoid excessive iodine found in fish and table salt (this can worsen the acne ) .

Ten foods for beautiful and flawless skin

1. Avocados : This creamy food is rich in essential oils and B-complex vitamin that nourish your skin , inside and out.
2. Mangoes : Mangoes are very rich in vitamin A, which is why they are such a great face food. Vitamin A maintains and repairs skin cells, thus improving your complexion.
3. Almonds : Almonds are rich in vitamin E which moisturizes dry skin, while it’s antioxidants protect against skin damage and premature againg. It is great for dark circles under the eye too.
4. Cottage Cheese : Cottage Cheese has a major ingredient called selenium which teams up with vitamin E and forms a vey powerful radical -fighting duo . It also protects against skin cancer and dandruff.
5. Cherries : Cherries are rich in vitamin C, which fights skin damage and wrinkles. It also plays a vital role in the production of collagen, the structural protein in your skin.
6. Oysters : Oysters are rich in zinc and may help fight acne.
7. Baked Potatoes: One potato supplies 75% of your daily need for copper. Deficiency in copper can reduce your skin’s ability to heal and cause it to become rigid and lifeless.
8. Mushrooms : Mushrooms are rich in Vitamin B and  help in improvement of skin blemishes . This vitamin is also important for skin repair , that the body will use in large amounts , after sustaining a burn or wound , or undergoing surgery.
9. Water : Water plays a vital role in taking care of your skin. Water controls and regulates the skin’s natural balance . Warm water also gets rid of blackheads and makes large pores smaller. Drinking water replaces the moisture lost due to everyday activities.
10. Yogurt : Yogurt is a vital treasure-chest of zinc, calcium, vitamin B1, B2, B6 and B12 , protein and yeast. Yogurt adds enzymes and oils to the skin, working as a natural moisturizer. It improves the overall skin texture and gives you a healthy glow.

Some of the great facial masks to make your skin look healthy

1. Yogurt Face Mask for all skin types :

1 Tbsp natural yogurt, 1 tsp running honey( microwave honey for few seconds), for oily skin add few drops of lime juice.

Preparation : Mix the ingrediants together . Keep it for 10-15 mins. Wash it off with warm water .

2. Avocado Face Mask for Dry skin :

1/2 avocado , 1/4 cup honey

Preparation : Mash avocado in a bowl and stir in honey. Apply to skin . Leave it for 10 minutes and wash off with warm water.

3. Apple and Honey Mask for acne -prone oily skin :

Grate one medium size apple . Mix with 5 drops of honey . Apply to face. Leave for 10 minutes. Wash with cool washcloth.

This works for me, hope  works for you too!!!

Bottom Line :

A balanced nutrition of the body is important for maintaining healthy skin. Remember, people who eat more protective foods are inclined to also have fewer “bad habits” (i.e. lack of exercise, alcohol and tobacco use) and more good habits (such as regular exercise and lower or no usage of harmful substances) which also influences skin health and aging.

Remember,  “Stress”  slows down the cell renewal process causing the aging process to trigger. Learn to manage your stress by reading books  on Stress Management or seeking guidance.

“Your skin is fingerprint of what is going on inside your body, and all skin conditions , from acne to aging , are the manifestations of your body’s internal needs , including its nutritional needs ”

Nutrition And Menopause

Nutritional requirements vary from person to person and change with age. Menopause is the phase when monthly periods stop and is a natural part of the woman’s life cycle. It is sometimes called “the change of life” , and is a personal and unique experience for every woman. Technically, menopause occurs when ovaries run out of eggs and decrease the production of the sex hormone estrogen , progesterone and androgen. Menopause may cause at around the age of fifty but, pre-menopause can also occur between ages forty -to- forty five.

Changes and signs of menopause include the following :

• Hot Flashes
• Mood Swings
• Fatigue
• Vaginal Dryness
• Sleeplessness

Healthful eating promotes good health and, good health minimizes the discomfort of menopause. An active lifestyle also reduces the discomforts of menopause.

Let us see more about the nutrition and lifestyle issues that accompany menopause :

1. Need For Iron Drop : Your need for iron drops with menopause. So, the risk of iron defeciency also goes down . Unless and until advised by the doctor, now’s the time to stop taking iron supplements. Taking too much of iron can be very harmful -especially if you have a genetic disorder called hemochromatosis.
2. Weight Gain : A new problem ?? Some women may gain weight during menopause since, the metabolism rate or the speed at which the body uses energy often slows down as hormonal levels change. A shift in midlife activity level may be partly responsible , too. Many people live a more sedentary lifestyle and use less energy as they get older. For weight loss, dieting is not the only answer. The key is food choices, lifestyle and exercise combined. At this point, you need to develop more muscle mass through exercise to achieve a higher, fat-burning metabolic rate that can help in reducing a few pounds and staying healthy .Being overweight is a risk factor for many health problems that start to appear after menopause.

1. Calcium Intake needs To Go Up : With a drop in estrogen levels during menopause , women lose bone faster. So, boosting your calcium intake helps slow bone loss. The National Institutes Of Health advises 1,500 millligrams of calcium a day after menopause for women who are not using hormonal replacements and 1,000 milligrams for those who do. According to 1997 Daily Reference, 1,200 milligrams of calcium is adequate. Foods that are high in calcium include, milk , yogurt, cheddar cheese and other dairy products. Moreover, dark leafy vegetables and broccoli are rich in calcium too.
2. Heart Disease : A woman’s issue too ! As estrogen levels drop with menopause, the risk of heart disease and high blood pressure increases. Women with menopause have higher death rate due to increased age or more risk factors. It is necessary to make heart – healthy choices as under :

• Eat a diet that is low in fat , saturated fat and cholesterol . Fat intake should be less than 30 percent of daily calories.
• Eat plenty of grain products, vegetables and fruits. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli , cauliflower, and green leafy vegetables.
• Stay physically active . Keep a healthy weight.
• Go easy on salt and sodium , in case your blood pressure is sodium sensitive.
• Control stress in your daily life. Try out some yoga and meditation techniques.
• Quit smoking.
• Consult your doctor about Hormone Replacement Therapy (HRT) once you reach menopause.It may offer benefits to you such as ,this may reduce the risk of heart disease, osteoporosis and stroke. Remember HRT is not right for every women especially for those with a risk of breast cancer. Women with a history of migraine headaches , diabetes , and some other health problems may be advised against it, too.
• Researches are now looking at the potential benefits of food that contain phytoestrogens found in soy products, may help offset the effects of reduced estrogen production by ovaries, helping to decrease the symptoms of menopause. Moreover, they may also play a role in reducing the risk of breast cancer, heart disease and osteoporosis.
• Avoid food and drinks that contain processed sugar.

Please Note : The above advise about Menopause diet is for general menopausal symptoms . If you have any specific menopausal symptoms, please consult your physician for personal dietary advice.

Walking – A Lifetime Exercise

Walking is perfect low-impact aerobic exercise with numerous health benefits. Walking is a good exercise , not only for the people of old age but, to all age groups . It is the easiest, most convenient, and relaxing way of burning calories. Here’s more about how walking is good for you , and how to get started with the walking program.

Advantages of Walking :

• Walking is inexpensive.
• Walking is accessible.
• Walking gives quick results. You will notice that within two weeks of regular walks, your blood pressure starts to drop. If you keep up doing this for another 2 weeks, your cholestrol levels are lowered. With determined effort, of 30 minutes for at least 4-5 times in a week, your heart and lungs will become stronger and more efficient which in turn, stimulates your blood circulation.
• Walking tone up your muscles and put them in right shape.
• Walking offers the benefits of aerobic exercises (such as Increased energy, disease prevention, cardiovascular benefits etc.) .
• Walking not only helps in losing calories( resulting in weight loss, of course, with a well-balanced diet) but, also your skin feels fresh and younger, since you inhale fresh air and more oxygen.
• Researches have shown that you have a good chance of maintaining your weight loss if you continue your walks.
• Women are in a delicate frame of mind after giving birth to a child and are susceptible to depression. Going for long walks with the baby have seen to be beneficial to avoid depression and to add to it, helps in losing those extra pounds gained during pregnancy.
• Walking is good for sick patients since, it helps in building up the positive mood of patients and also to improve their quality of life.
• Simple act of walking exercises in menopause women reduces the risk of osteoporosis and fractures .
• Walking for 30 minutes a day maintains the required blood-sugar levels. So, walking is the preferred exercise for the diabetic patients.
• Walking is a good stress management technique in addition to being good exercise. If you practice abdominal breathing during each step, you will benefit even more.

What to wear when Walking :

• Wear light, breathable, comfortable clothing. Have a good water-shedding raincoat and pants so you can walk in all weather.

• Wear the shoes that give proper arch support. Choose a upper material of leather or nylon mesh.
• A ski cap will help in protecting your head from cold temperatures.
• Wear sun-glasses to filter out the ultra-violet rays.
• Block your skin with sunscreen lotion to avoid sunburns.

Warm up Exercises :

It is necessary to always do some warm-up exercises before walking. By doing this , your body is getting ready to move. Following are some of the warm-up exercises :

• Hop from foot-to-foot.
• Shake your arms.
• Swing your torso.
• Lift your knees.

Warm-up for 15-20 minutes and you are ready to go for walking.

Walking is a very enjoyable activity if you do it right . Let us see how ?

• Do your walking exercise early in the morning or quite late in the afternoon. Keep yourself well hydrated while you walk. Take a glass of water at least 1 hour before going for walking and then take water breaks for every 20-30 minutes.
• Determine your proper pace and distance by experimenting. To start with , take 10 minutes walking exercise everyday at a pace that is comfortable to you . Each time you walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 30-minute walk. Eventually , your goal should be to comfortably walk 3 miles for 45 minutes. But, take your time. Do not over-stress your body.
• In order to increase the intensity of the work-out and your calorie burn , try to add some short bursts of speed or an occasional steep hill to your walking work-outs.
• The speed at which you walk is less important than the time you devote to it.
• Gauge your body as you walk. If you develop dizziness, nausea, pain or any other unusual symptom, immediately slow down or stop. These symptoms indicate that your body has had enough of exertion for the time being. If the problem persists, see your physician immediately.
• Never compare your performance with others. Every individual has his /her’s own capacity for exercise.

Get Moving In Day-To-Day Activities :

• Take the stairs : Climbing the stairs is fantastic exercise. Skip the elevator and walk up the stairs . This benefits your heart, lungs and legs.

• Get off your chair : Don’t use the remote to change the channel . Instead, get up and manually change it. Sit on an exercise ball instead of a chair to improve balance. Take a quick walk around the office while your computer is starting up.
• Park farther away : Instead of parking your vehicle closest to the store, deliberately park away from it. Remember every step counts.
• Walk the dog : Dogs need to be walked, but we sometimes forget that we need to be walked , too !

Walking is the activity that needs to be promoted and encouraged to build a society with healthy bodies and minds .

Vegetarian Or Non-Vegetarian Diet ?? -It is for you to decide

Vegetarianism also known as Vegetarian Diet is the practice of avoiding food from animal sources and instead consuming plant sources of foods like fruits, grains, vegetables, legumes , nuts. However, there are various types of vegetarian diets based on the type of food present in the diet . They are :

1. Lacto-ovo-vegetarian : In this type of diet, eggs and dairy products are included , but meat , poultry and fish are not included. According to the American Dietetic Association, most of the Americans fall under this category.
2. Lacto-vegetarian : In this type of diet, dairy products are included in the diet but, fish, meat , poultry, eggs are excluded.
3. Strich Vegetarian / Vegan : Animal products of any kind are excluded from this diet such as meat, poultry, fish, eggs and all dairy products.
4. Semi-vegetarian : In this type of diet, people follow the general vegetarian diet but, occasionally consume poultry or fish but, strictly excludes red meat.

There is an old saying “You Are What You Eat ” – and I think this is the fact that it is the foods that maketh man.

In Earlier days, it was a myth amongst people that consuming meat will make them strong and also has a more nutritional value. So, believing this theory more and more people started consuming non-vegetarian diet. According to the new development in medical sciences, vegetarian diet is more closer to and is more useful for human nature. It is more scientific to human body. Because of this, now the trend is again changing. It is significant to note that nearly 10 million of Americans have adopted vegetarianism and still more and more people from various other countries are turning to vegetarians not only on the humanitarian grounds but, also on the medical grounds . Lots of research is being done on vegetarianism in last two decades .Adopting a vegetarian or a non-vegetarian diet pattern depends on various factors such as cultural or dietary habits of the family, personal preference , taste and avoidance of certain foods for health reasons.

Let us see the advantages for both , the vegetarian and non-vegetarian diet :

Advantages of vegetarian food :

1. Non-vegetarian diet contains cholesterol and saturated fatty acids . These may cause problems such like coronary heart disease, strokes, eye disease ans high blood pressure. In vegetarians, this level is low due to a diet low in saturated and total fat and also due to large consumption of soy products. Soy products contain phsytochemicals thought to lower the cholesterol levels.
2. In a non-vegetarian diet, only 60% of it’s content are useful and rest 40% have harmful and toxic products. Plant-foods are rich in nutrients and phytonutrients essential to good health.
3. Non-vegetarian diet is very heavy for stomach and may produce acidity which may result in gastrointestinal diseases. On the other hand, vegetarian food is very easy to digest.
4. Vegetarian food contains more fibers than the non-vegetarian ones. So, people consuming vegetarian diet rich in fiber have low incidence of diseases like coronary heart diseases, cancer of intestinal track, piles, constipation, diabetes, hernia, irritable bowel syndrome, dental caries gallstones and obesity.
5. By consuming non-vegetarian diet there is a possibility that many disease producing organisms may travel into the human body. For example, bacteria known as salmonella typhimurium can travel into the human body by eating eggs, lead to diseases like , pneumonia , bronchitis . There is another bacteria called Bovine Spongi which may cause Mad Cow and Encephalopathy disease by consuming non-vegetarian foods. These bacteria belong to the class of typhoid producing organisms.
6. Vegetarians should take care to include soybeans, groundnuts, lentils, mushrooms and so on to get a sufficient supply of proteins.
7. Vegetarian foods are easily chewable especially for elderly who have lost their teeth.

Advantages of Non-vegetarian food :

1. Non-vegetarian foods are rich in proteins of high biological values and especially in B12 which is not available in plant foods.
2. Iron is more easily absorbed from animals (heme iron) sources. Non heme iron is found in certain plant foods such as beans and lentils but, tends to require a larger amount in order to meet the recommended iron levels.
3. Fish that contain Omega -3 fatty acids provide wide variety of health functions such as Heart and Circulatory health, support healthy joints, optimize brain function, fights the effects of premature aging, help with menopausal symptoms and many more.
4. Eating plant-based foods prepared in the unhealthy ways such as deep fried vegetables or healthy foods topped with lots of cheese , sour cream or butter can be just as unhealthy as eating fatty animal-based foods.
5. Egg-white is a good source of protein and easily digested.

It should be emphasized that a well-balanced non-vegetarian diet also can provide similar health benefits as the vegetarian. So, no expert can conclusively state that a vegetarian diet is better for a person’s health than a non-vegetarian diet. Surveys show that vegetarians are more likely than non-vegetarians to make lifestyle choices that promote health, including not smoking, exercising regularly and avoiding excessive consumption of alcohol. These lifestyle choices may have as great or greater an influence on a vegetarian’s good health as dietary choices themselves. So, whichever food you have , the basic line remains the same and that is :

Good nutrition is getting the right balance of carbohydrates, fats, and proteins plus the required minerals and proteins and also a lot of phytochemicals and antioxidants.

Sports Nutrition For Athletes

Sports Nutrition is the application of techniques to ensure that an athlete gets a well-balanced diet and plenty of water to enable the body to make energy efficiently and fuel top performance. But, at the same time it is certain that besides this an athlete needs increased nourishment for adequate creation of physical energy.Due to the fact that athletes may burn more calories than the normal person, it is necessary to consume enough calories for your body to use. A coach, trainer or nutritionist should be able to tell you the right amount of calories based on variety of factors namely your age, size, physical condition, and the type of sports you participate in .Remember that sports nutrition is a plan that consists of not only uncompromising training and diet planing , but also day-to-day maintenance by consuming correct amount of sports nutrition protein which in turn, help you in maximizing your athletic ability.

Following are some of the tips for maximizing the sports nutrition health :

1. Drink Lot Of Fluids: Water is the most important factor in sports nutrition. Athletes need to remain hydrated to avoid any injuries and overheating. Cool water is the best to keep you hydrated during work-outs or events. During summer, try to synchronize the amount of fluid you drink with the amount you lose in sweat. Avoid high calorie, sugary drinks. Also, avoid energy drinks that contain caffeine. Water is the best low calorie fluid and also helps in keeping you hydrated. Pay attention to your urine color. If the urine is pale/dark yellow then, it indicates dehydration. To avoid this, make a habit to drink water frequently , even if you are not feeling thirsty, rather than drinking large amounts at one time.
2. Eat proper meals at proper time : It’s always a good practice to eat meals 3 to 4 hours before any competition or work-out to prevent hunger, to maintain sugar levels. Certain foods with high sugar and fat levels must be avoided to maintain the body metabolism and excel the performance. Try to consume easily digestible meals to prevent from slow performance. Never skip meals.
3. Remember to bring plenty of snacks and fluids for the whole-day event to maintain high energy levels throughout the day.
4. Carbohydrates : This is the most important fuel source . Your body converts sugar and starches in carbohydrates giving you power for high-intensity , short duration activities. Don’t let your carbohydrate level to fall as, this may burn your fat and protein energy leading to a lower performance. To avoid fatigue try to consume more carbohydrates during competition or work-out. Bread, pastas, fruits, vegetables, cereals are some of the good sources of carbohydrates.
5. Proteins : The amount of protein needed for an athlete depends upon his age, level of fitness , exercise time and duration , total daily calories required and carbohydrates intake. Fish, meats, eggs, poultry, beans , nuts, dairy products are the main sources of proteins.
6. Fats : The usage of fat energy depends upon the intensity and duration of exercise.Fat furl is needed for certain critical functions and provides an alternate energy source for glucose. If you increase the exercise intensity, then body uses more carbohydrates for fuel and still if you continue exercising , your body will star burning fat fuel leading to decreased exercise intensity. So, avoid eating too much fat which ultimately indicates lower levels of carbohydrates. Animal-based foods such as meats, eggs, milk and cheese are sources of saturated fats. Vegetable Products especially corn oil is rich source of unsaturated fats.

Athletes who do not carefully plan their nutritional intake can suffer problems with their blood sugar levels, injuries, overheating and fatigue. The best thing to achieve this is consult your doctor or coach to find out what nutrients your body needs and their respective levels and also, other important aspects if needed to practice before starting with any sports activity . Athlete must keep in mind to always consult a doctor or coach before utilizing any unreliable information that they may find during the research process.

Watch the following videos which shows how to keep your body healthy when you are in sports :

A proper well-balanced diet and fluids intake throughout the year will ensure that you are at your best season and at every level you play or compete. Good Luck !!!

Tips For Healthy Weight Loss

“I lost 30 pounds in three months “, “I lost 40 pounds in 6 months” ….How many times have you heard such statements on the television, radio stations or the commercials ? Does that really happen? Will that happen to me? Will I look slim , the way I used to look before? These and many more questions come to your mind. The only answer for all your worries is :

“Healthy Diet and Daily physical Activity is key to long-term weight-loss success and maintenance ”

Health Management Resources (HMR) , the leading medically based weight loss and maintenance program , knows there is no magic bullet for losing and keeping off unwanted pounds. The following easy weights loss tips will help you lose weight in a healthy way :

1. Do Not Skip Meals : Remember that skipping meals will never lead to a healthy , permanent weight loss. You simply must provide your body with the fuel it needs or otherwise, your body will send itself to the “Starvation Mode” and start banking calories. How much you eat, when to eat and why you eat are important factors to consider when developing a healthy weight-loss plan. The best eating plan is the one in which you are eating small portions five to six times a day. This allows you to keep your metabolism rewed up throughout the day. Moreover, it helps in losing weight without losing energy.
2. Consistent Work-out : Though cutting calories in the diet is a good way to lose weight ,it may also lead to muscle loss. To avoid this, it is necessary to develop a regular exercise habit. Find out the exercise that works best for you – it may be running, jogging , stationary biking or walking . Don’t pick a work-out that you don’t like and not stick to it for long.
3. Drink Fluids : It is important to stay hydrated when you are losing weight , because your body naturally loses some water. So try to consume 8 oz. glasses of non-caloric liquids per day such as plain water ,salt water and lemon water .
4. Eat slowly : Eating too fast may result in overeating , since you don’t realize that you are full . It takes your brain 20 minutes to synchronize up with your stomach to realize you are full. Chew slowly and at least twenty to thirty times before swallowing. Take a drink between bites.
5. Stop comparing with others: Remember that every body is different and will lose weight differently. You are not going to lose weight at the same rate as your friend even if you are doing identical things as he does. This is nothing but, going to discourage you and quit without even realizing that it’s physically impossible to be anybody but yourself.
6. Taking magic Pills : There is nothing such as magic pills. They can be very dangerous and should never be used for weight-loss. These diet pills increase the heart rate ,further leading to heart problems. So, don’t be a victim to the hype of the latest fast burning drugs.
7. Calorie loss : Calorie matters a lot in weight loss. This can be achieved by keeping balance between diet and exercise. Cutting 500 to 1000 calories a day from your diet will lead to one to two pounds of weight reduction per week. One of the best ways to achieve this, is consume foods less in fat and sugar such as chips, soda, fried foods, beverages such as sweetened tea/coffee etc.
8. Take Adequate Sleep : It’s very important to have a minimum of 8 hours sleep to prepare your body both physically and mentally the other day. Adequate sleep helps your body to be a efficient fat-burning machine.
9. Avoid Fad diets : Fad diets are not at all good, as they usually have low carbohydrates and many other important nutrients are missing. This may lead to dehydration and loss of bone calcium. Moreover, consistently consuming low calorie food will often change the metabolism and once the diet is stopped, the weight gain problem again comes into picture.
10. Eat lots of fruits and vegetables : Fruits and vegetables are not only low in calories and high in fiber but also they contain unique antioxidants that boost your health. So, make it a habit to eat variety of colorful fruits and vegetables everyday to reap health benefits.
11. Keep a Food Diary : Food diary is like a secret weapon in the weight-loss program. It will help you in getting a true picture of your eating habits and where exactly the problem areas lie.
12. Track your Weight : Tracking your weight could be as simple as stepping on a scale or calculating your BMI (Body Mass Index). It will make you happy to chart your progress everyday . Make it a habit to weigh at the same time , every time.

Following are some Exercise videos :

1. 10-minute Bodyweight Exercises :

2. Exercises to lose Belly Fat :

I hope you will find these tips helpful in achieving your weight-loss goals. GOOD LUCK !!!