The role of high energy foods is to provide our body with the much-needed energy required to perform daily activities. Foods rich in complex carbohydrates, proteins, vitamins, minerals, and which are low in sugar, cholesterol and fats act as energy boosters for the body. Complex carbohydrates provide long-lasting energy to the body. Protein not only helps to release energy, but also acts as a back-up energy providers when carbohydrates are not available. Bananas, eggs, and nuts are top energy-boosting foods that can be easily included in the diet. Most of the foods mentioned below provide energy and are also rich sources of vitamins and minerals.
Healthy Energy-boosting Foods
Being complex carbohydrates, whole grains are the best energy foods for athletes. Moreover, whole grain foods contain high amounts of fiber and antioxidants, and thus, prevent various health problems. Whole grains digest slowly, and therefore, provide you with long-lasting energy levels. E.g.Cereals, whole grain bread, brown rice, quinoa, oats, and pasta.
One of the important features of legumes is, they are low in glycemic index and hence are ideal for diabetic patients. They are excellent sources of complex carbohydrates. They absorb the bad cholesterol in the
The age-old myth, dieting means depriving yourself of food, has finally been shelved, thanks to the improvisations executed in the dietary programs which now have a lot to offer. These diet programs mainly include healthy foods that fill you up, without putting that burden of extra calories, fats, or cholesterol on you. As a result of this, these foods have become quite popular among several fitness enthusiasts and dietitians alike.
Healthy Foods That Fill You
A balanced diet is the one which provides you with all the necessary nutrients required by your body and at the same time, fills your stomach. For that, these foods need to have a significant amount of fiber, proteins, and water, among other nutrients. The presence of these nutrients helps in satiating the hunger in a healthy way.
Whole grains, such as oatmeal, flaxseed, barley, and wheat, have numerous essential nutrients, including proteins and fiber, in them. In fact, proteins and fiber, which are found in significant amounts in whole grains, fill you for a longer time. If you eat refined white bread, you won’t crave for food all over again. However, whole wheat bread is bound to keep you
People having digestion problems are often on the look out of foods that do not burden the stomach. When the body loses its ability to digest food, it is time for dietary modifications. For instance, medical conditions like gastroenteritis, demand that the person should be extremely careful when it comes to choosing foods. In such cases, having easily digestible foods can contribute immensely to mitigate digestive issues effectively.
Easily Digestible Foods
Foods that are good sources of soluble and insoluble fiber are easy to digest. Both soluble and insoluble fiber play an important role to maintain normal digestion. They facilitate movement of ingested food through the gastrointestinal tract and ensure smooth bowel movement.
Green leafy vegetables are high in insoluble fiber, therefore easier to digest. These foods are rich in vitamins and minerals, and unlike high fat foods do not slow down the digestion process. These vegetables also increase the production of enzymes that help to detoxify the digestive system. So, if your digestive system has become sluggish, eating green leafy vegetables like spinach, alfalfa sprouts, zucchini and squash is recommended.
White Boiled Rice
Doctors often recommend including more rice in
When wanting to lose weight, you must be looking for different ways to get rid of the extra lumps of fats. It is but natural that you do not wish to go for the crash diets as they are nearer to starvation and are believed to come along with a lot of side effects. However, there are several safe and easy weight loss plans that you can follow at home, without starving yourself. Following these dieting tips will help to lose weight and maintain it for a longer time.
Tips on Healthy Dieting to Lose Weight
- A diet is said to be healthy when it comprises all essential nutrients like minerals and vitamins in sufficient amounts. Your diet should be a complete diet inclusive of all these elements.
- In order to lose weight with a diet, you need to make the right choice of foods. Go for foods that are healthy, fresh, nutritious, containing more than one essential nutrient.
- Your diet should contain healthy calories and less amounts of fats and cholesterol. Excess fats and cholesterol can lead to weight gain and health disorders.
- It is essential to chalk out proper diet plans and make a list of foods that you should eat and the
Meat is a very important component of a healthy diet. In fact, non-vegetarians absolutely relish its taste so much that it is difficult for them to exclude meat from their diet, once they are hooked on to it. Iron absorption from meat is much higher than that absorbed from plant sources. In fact, the heme iron found in meat helps you absorb the iron from vegetables and whole grains. But, if you have been concerned about excess fat and carbohydrate intake from meat consumption, you do not need to forgo it. Choosing healthy cuts of meat will supplement your body with high energy required for physical activity without showing up on your waist size. Meat cut refers to the part of the animal body from where the meat was cut. In cows, the meat around the ribs and shoulders has the highest fat content while the meat taken out from the ’round’ or ‘loin’ is the leanest. Look for these words on the packaging too.
Tips for Choosing Healthy Meat
Choosing the right cut of meat begins with selecting the right type of meat. Lean meat is the best meat habit that you can have. It significantly
Men like women, know how important it is to be healthy, however, even they conveniently ignore this aspect of life. Men seem to harbor an odd concept of strength (a throwback of the stone age, I guess!), they actually believe that their strength is not going to diminish, they may have a few bad days, but will never really get weak, or suffer the problems, women do. Well, here is a news flash – the hectic lifestyles men lead, takes a toll on their body as well as mind. And the only way to manage through all the days and ensure good health in the old age is to give priority to health.
Useful Tips for Men to Stay Healthy
What you eat now will determine the state of your health in the years to come. A good healthy meal should consist plenty of fruits, vegetables, nuts, whole grains, milk (whole or skimmed), lean and/or white meat like poultry and fish, red meat in proportion, etc. Make sure the food is low-fat, carries very little trans fat, and cholesterol, and wherever possible avoid pre-packed and processed refined foods.
Fitness tips include exercising regularly up to four
It is said that health is wealth. As people grow old, they are more prone to health disorders such as obesity, high cholesterol, high blood pressure and heart diseases. Most of these diseases occur due to inactivity and consumption of spicy foods. Aging causes several disorders such as constipation, indigestion and irritable bowel syndromes. Senior citizens may suffer from poor eyesight, hearing loss and fatigue. Therefore, it is necessary to check the blood glucose level, blood pressure level and cholesterol level for a sound health. Given below are a few tips which will help them stay fit and healthy for a long time.
Food plays a vital role in maintaining a sound health. Nutritious foods like leafy vegetables, cereals, grains, fresh salads, and fruits should be a part of daily diet. It is best to opt for a low fat diet to keep the cholesterol level under control. Besides, seniors should consume lots of spinach, nuts, beans that have enough magnesium necessary to maintain blood pressure.
Water is another important element that keeps a person hydrated and helps in curing diseases such as dehydration and constipation.
Avoid Fast Food
Fast foods or processed foods have adverse effects
In our day to day life we all are given many lessons on the importance of nutrition in our schools and at home when we are young. Elders who suffer from different kinds of diseases are asked to consume quality food. The truth is that nutrition is an essential part of every person’s life – be it children, teenagers, adults or aged people. Doctors and nutritionists suggest that only a balanced diet can provide us with the essential nutrients and minerals necessary for growth and repair of wear and tear of our body. For athletes, it is especially important to consume nutritious food. The intake of healthy foods can help them achieve high levels of endurance and stamina.
A diet can be called nutritious if we obtain essential macro nutrients, such as proteins, fats, and carbohydrates, as well as micro nutrients, like vitamins and minerals from it.
The function of macro nutrients is to provide energy and strength to the body. Micro nutrients play an important role in the smooth functioning of cells of our body. An adequate and proportionate intake of carbohydrates, proteins, and fats is essential from the point of keeping infections, cardiovascular diseases and
Healthy relationships are effortless, if both the persons involved take equal effort to maintain it. Some of you maybe in a long distance relationship, some might be married, some might be engaged in a fling, or some of you might be reading this to get into a relationship. Nonetheless, the rules of creating a balanced relationship are the same irrespective of what your status is. A successful couple does nothing different, it’s just that they do things differently. A positive perspective towards life and your relationship is the first move towards building a long-lasting relationship. Here are a few suggestions to help you build the life of your dreams with your companion and confidant.
Art of Communication
Communication is an art of putting your thoughts into words, so that they are exactly understood by the opposite person. Communication does not mean going on talking unnecessarily. This is first mistake that couples make. One person in the relationship assumes the role of talker and the other becomes the listener. Their roles remain so forever. The talker forgets to listen and the listener becomes used to listening and not reacting. If your partner takes time to open up, help them out
In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.
Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.
Healthy Tips for Your Children
The three most important factors that are necessary for the kids to remain healthy include:
- a healthy diet
- regular exercise
- proper rest
Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these
The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.
Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.
Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind. As a result, with a light mind you can think of better solutions for your problems (if there are any). This is good, particularly for people who are introverted. Many people keep a record of their thoughts and feelings on a regular basis. It helps
Stress is a silent killer. Most of us have experienced or witnessed this at some time or the other.. Stress affects everything that we do―neither can we work efficiently enough, nor can we take proper decisions. Adding to that, a person who is undergoing stress is prone to certain medical conditions like heart diseases, hypertension, and diabetes.
It has been found that using certain meditation techniques helps reduce, and with the passage of time, prevent stress from affecting us. It would therefore do us good to learn some easy meditation forms to help in dealing with stress effectively. If you’ve never done meditation before, it would do you good to begin with some basic exercises first.
- To begin with, choose a comfortable spot.
- Make sure that you’re wearing loose and comfortable clothes.
- There should be no distractions when you sit for meditation. So keep the phone, TV, and other noise-making objects away.
- Sit on a rug or mat and fold your legs in the lotus position (the heels of both feet, under the thighs).
- Keep your back straight. Initially (before you get used to this), you can rest your back against a wall. But make sure that it is
In the 17th century, French philosopher René Descartes believed that, when a person experiences emotions – happy, sad, angry, etc., the body’s inner valves open up to release fluids like bile, phlegm, etc.
A human can make over 10,000 facial expressions to express a wide variety of subtle emotions.
Reasons that Lead to Positive Emotions
- Moving to a new house
- Getting married
- Getting a new job
- Getting a promotion
- Having a baby
- Having a child/sibling return home
Happy events lead to a flood of positive emotions – happiness, excitement, pleasure, satisfaction, etc. Emotion is associated with the heart because it leads to irregularity in blood flow, heartbeats, etc. However, when this happens due to controlled positive emotions, the heart remains healthy. These emotions have a positive effect on the entire body.
Positive emotions can affect the heart, and make it healthy and strong. Being happy and blissful contributes to contentment, satisfaction, and warmth. It makes us want to smile and laugh. Joy, happiness, and laughter facilitate easy blood flow to the heart and lowers blood pressure. Sharing happiness, smiling, laughing, being grateful, etc., increases happiness manifold, which is good for the heart and small intestine.
Care and Affection
Massage therapies and techniques for stress relief are age-old practices that continue to this day. However, we assume that the only place where they are available are expensive spas and parlors. In fact, these techniques can easily be practiced at home. A relaxing rub down can do wonders for a worn out and tired body.
- Stress causes tension in the joints and muscles, making them stiff. A good massage can help you unwind and make your muscles and joints more flexible. It also helps one to identify the areas of maximum tension in the body, thereby enabling you to nip various problems, such as those of the back and other areas, with various techniques.
- Since this therapy helps one relax, it also helps those, who have insomnia. It soothes and calms the nerves, thereby enabling good sleep. Lack of sleep can result in a myriad of health problems, so a good massage is essential for anyone suffering from the same.
- A regular massage helps cure the stress that results in wearing away of the body and mind over a period. Since stress has become an inevitable part of all our lives, getting such a therapy aids us
Laugh as much as you breathe and love as long as you live.” How true is that! Life, in literal terms, revolves around breathing. Breathing commences at birth and ceases only at death. But what happens in between? In between, there is a life to live. A commitment you made to yourself the day you came into this world. Living longer also means, living a life to its fullest. Lifestyle plays a huge role in determining the life expectancy of an individual.
A change in your diet helps to go a long way. Statistics show that 75% cardiovascular diseases, 60% of women’s cancers and 40% of men’s cancers are related to nutritional issues. Eat the right kind of food to live a vibrant and happy life. Having a balanced diet is very essential to increase the longevity of life. Having the right amount of vitamin E, is known to keep your heart healthy. It is also an antioxidant which releases the toxins from your body. Omega-3 fats , monounsaturated fats, vitamin B and all the other organic food items are age-defying nutrients. Thus, always buy what is healthy for your body and not what looks yummy.
So, rather than aiming at a balanced diet or a balanced workout or techniques to balance your mind; one needs to find a balance between all these three factors for healthy living. Here are some tips on staying healthy physically and mentally, which I have personally tried and tested.
How to Stay Fit Physically?
Try to eat as much as fruits and vegetables as you can. Fruits and vegetables provide enzymes to the body, which help to absorb the nutrients from your meal which is your main course. Drink as much water as possible throughout the day. The requirement of water is 1 liter per 45 pounds of weight. Try to eat as many types of cereals you can. Keep enhancing your diet plan by learning about different healthy foods.
There are very few people who will go for exercising to maintain their health. Mostly people will initiate in some exercise due to weight loss or some other health problem. No matter which type of exercise you take up, whether it is just walking or jogging try to follow it regularly. The best exercise in my opinion is swimming which is almost injury-free, boosts metabolism, helps to
One of the key tricks to staying healthy and managing your weight is avoiding eating out. When you eat out, there’s a high chance of ordering unhealthy food. You also do not know how much fat and salt was used to cook your food so you can’t control what you’re eating if you frequently eat out.
However, there’s no way you can avoid dining out when living a busy lifestyle Dining out places in Richmond. There are also benefits to eating out with family and friends that you don’t want to miss out on either.
Dining out in Richmond doesn’t have to be unhealthy though. There are some tricks you can try to stay on track for optimal fitness. Here are some of them:
Look for the healthiest places to dine out.
Stay away from fast food and look for restaurants offering delicious and healthy meals. Blundell Centre, for instance, has a variety of restaurants and food joints offering healthy cuisines such as Japanese and Thai. You can easily find something low-carb or low-calorie.
Do your research first before heading out. Many restaurants also upload their menus online so you can already check
It’s that no time in the morning time of year again. The kids are back in school, parents are back to work and breakfast in many households has become a catch-as catch-can affair, if it is eaten at all.
This decade has seen a steady decline in the proportion of people who regularly eat breakfast, long considered “the most important meal of the day”. Though you may not think so as you hit the snooze alarm to catch a few more winks of the morning sleep, it would pay to get up 15 minutes earlier to make for a nutritious breakfast.
A sweet roll or bagel and coffee from a nearby deli is not an adequate breakfast. Nor is a so called breakfast bar or bag of chips munched on way to school. These may temporarily suppress hunger pangs, but they will do little to enhance brain function and mood, not to mention nutritional status and overall health. Given what most people call breakfast, a fast food sandwich is actually an improvement even though it is likely to be much higher in fat, salt and calories than, say, cereal with fruit and low fat or skim
A person who has diabetes should keep an eye on some things while planning out his diet. The most obvious of them all, is how much sugar you consume. Even 5 year-olds, these days, know that a diabetic will take the turn for the worse, if he consumes sugar. But something which people do not know is that consuming excess simple carbohydrates too, may be harmful for you. This is because many carbohydrates are broken down into sugars in the liver and dramatically spike up the blood sugar levels. Hence, it is essential that diabetics also keep an eye on their carbohydrate consumption. Alcoholic beverages and fried items are the foods to avoid. So with these things in mind, let me tell you some healthy snacks for diabetics.
We can see that a healthy snack would be one which reduces the consumption of simple carbohydrates and sugars. So where does a diabetic turn to, to fulfill the 4 O’clock craving? Unknown to most people, it is this craving where a lot of calories and sugars are ingested by unsuspecting snackers. Hence, it is essential to keep a list of healthy snacks, which will guide them to healthier snack options
In today’s fast paced life, most of us do not have time even for three nutritious meals. This is the reason that mini meals or snacks are very important for increasing our metabolism. It’s commonly accepted that besides eating three light meals, you must also eat healthy snacks in between that will help in maintaining weight, and provide the required nutrition of proteins, carbohydrates, fiber and healthy fat.
Fruits are one of the healthiest, when it comes to snacks. They have vitamins, which provide the body with essential energy. Apples, bananas, grapes, strawberries are some of the nutritional fruits that should be consumed regularly. These can be easily carried in a bag. The only thing to look out for are stale fruits, which if consumed, would make you sick.
Boiled eggs provide the body with the essential proteins, vitamins and other nutrients. Boiled eggs are easy to make and also easy to carry. Using eggs as an option for snacks can give you the nutrition that is required for the proper functioning of the body.
Veggies and Dip
Vegetable sticks with low-fat dip are a great option. They require a little preparation and are very tasty