Tips to Choose Healthy Meat Cuts

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 cuts down unwanted calories from fat. Any normal meat contains excess fat on its sides. The following are some pointers which can help you in arriving at a decision:
● Always choose the leanest meat that you can find as it is high in protein.
● All kinds of meat have a different fat content. You can cut down on fat on your meat by removing the visible fat.
● Carefully strain all the cuts of meat. Trim the extra fat on the sides with the help of scissors.

● Buy your meat from stores where the butcher cuts the meat according to your requirements and the meat is not prepackaged.
● Lean meats can be more expensive so the next time you are at the butcher’s shop, ask him to cut out the fat from the edges and then give you the meat.
● By asking the butcher to modify the meat, you won’t have to pay more for buying the leaner part specifically.

● White meat is less calorific than the darker varieties.
● Always buy fresh meat from the store for healthier options because they do not contain added preservatives.
● Remove the skin before cooking your meat as heat makes the fat melt and penetrate deeper into the meat.
Beef: America’s Favorite Meat
Beef is the favorite meat choice of most Americans. You can get ground beef that is up to 97% lean and contain less than 10% fat. However, ground chicken is a much better substitute as it has much lesser fat content. When buying ground varieties, make sure that it is at least 90% leaner. A good meat cut of beef has less marbling. Select grade variety of beef is the leanest meat cut of beef that contains less than 10 g of fat per 100 g. The ‘extra lean’ variety further cuts down this fat amount to half. Also, the fat from beef is marbled out from a cut which is visible in all lean fat varieties. Pay attention to this cut while buying meat. The best lean cuts of meat are tenderloin, top loin, sirloin, top round and eye of the round.

Healthy Types of Meat: White, Breast, Skinless
Emu, venison, quail, rabbit are exotic healthy meat choices that contain the same amount of proteins with a much lesser fat content. Skinless, boneless chicken and seafood are also great low fat meat options. Affordable healthy meats include goat meat which is a good substitute for lamb and buffalo which is a lean hybrid of bison and beef. It contains up to 7% fat and 20% protein. Prefer grilling your meat instead of deep-frying it.

Type of Meat to Avoid
You know how we eat turkey only for Christmas and Thanksgiving. This is because turkey meat is rich in fat content and greasy. The same holds true for duck and goose. Sausage and bacon are high in cholesterol. However, ground turkey breasts are low in calorific content and good beef substitutes. Even though chicken is a much healthier option, it can be trimmed too. The cheaper the meat, the higher is its fat content. In prepackaged meats, the fat is concealed with the meat in the packaging. Hence, avoid buying these packs. Do not buy meat that reads ‘rib’ on its label. It is an indication that it is high in fat content. Never buy ‘prime grade’ beef, it has the highest fat content. Avoid meats containing added sugar, cornstarch or wheat starch. However, if you still choose to indulge in any of these meats, buy ‘nitrite free’ versions.

Meat is really good for you because it is rich in nutrients like proteins, vitamin B, vitamin K, iron and zinc. It is better to choose healthy cuts of meat instead of completely discarding it from your diet. Do keep a tab on your portion sizes as well and enjoy your meal.

Tips Health for Men

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

Eat Well

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.

Exercise

Fitness tips include exercising regularly up to four times a week for an hour, to help improve the overall condition. A good fitness regime can prevent the incidence of back injury, and in the longer run, lower the risk of osteoporosis. Cardiovascular exercises combined with aerobics will improve blood circulation, and prevent heart disease. Simple activities like walking, jogging, sprinting, swimming, bicycling, etc., can help to improve muscle strength, and tone the body.

Manage Weight

A good body weight doesn’t just make you look good, it also helps to optimize your health. Ensuring a good weight will ensure that your blood pressure and cholesterol stays in check and blood sugar does not escalate. Also, the risk of heart disease, diabetes, hypertension, and obesity (unless genetically prevalent) does not get added in your list of woes. A healthy weight range is not that difficult to achieve. A healthy diet and exercise followed with dedication will do the job for you. And looking good will definitely make you feel good, boosting your morale along the way.

Alcohol and Smoking

It would be best to avoid both these harmful elements, though it’s easier said than done. If you can’t get rid of these habits, ensure to keep them in moderation. While smoking increases the risk of cancer, drinking can spill out of control and turn you into an alcoholic, which will simply ruin your health, and ultimately your life. Well, I guess this is like carrying a bit too far, but consequences of prolonged and excessive drinking and smoking do have adverse effects on the overall health.

Regular Check-up

Going for a regular medical checkup is not a ‘woman and child thing’ alone, men need to do it too, for most diseases come without major announcements in men. Regular screening tests for obesity, blood pressure and sugar, cholesterol, diabetes, sexually transmitted diseases, and prostate cancer is essential. In men over the age of 40, cancer can develop in the male reproductive gland; prostate, due to numerous reasons. An active sexual life too, is imperative for maintaining good health.\

 

Healthy Tips for Seniors

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.

Proper Diet
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.

Adequate Hydration
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 on the body despite their delicious taste. Therefore, seniors should minimize the intake of processed food. Instead of oily fried foods they should consume boiled, baked, steamed or grilled foods.

Regular Exercise
Exercise keeps the body fit and healthy. Therefore, one should do exercise on a regular basis. Besides, exercises like aerobics can enliven the mind with zest and enthusiasm.

Weight Loss
Senior citizens tend to put on weight because of their sedentary lifestyle. This is bad for their health and can lead to many health hazards such as obesity, unreasonable fatigue and risk of high cholesterol level. Therefore, they should try to lose excess weight by doing exercises and yoga.

Reduce Stress and Anxiety
Senior citizens face a lot of stress as they grow older. Often they are overloaded with varied tensions and insecurities. This anxiety or tension may cause heartburn, panic attacks, acid indigestion and constipation. Therefore it is mandatory for them to reduce the excess amount of stress and anxiety. Relaxation techniques like listening to music, imagining beautiful objects, watching TV, sharing sorrows with near and dear ones may help them to fight against stress. These techniques help in building self-confidence, decisive power and positive thinking.

Physical Activity
Some amount of moderate physical activities such as gardening, cooking, walking, swimming, jogging, etc., are good for health and keep the body fit to fight against diseases.

Avoid Smoking and Alcoholic Drinks
It is known to all that alcohol addiction and cigarette is injurious to health. Therefore, it is better to avoid smoking and consumption of alcoholic drinks.

Laughter Therapy
Laughter is another element that can assist in healthy living. It lifts one’s spirit and provides physiological benefits too.

Regular Health Checkup
A senior citizen should undergo medical checkup on a regular basis. It includes, measuring the blood pressure, ENT and ophthalmic checkup. Those who develop hearing loss can use hearing aids for better hearing effect.

It is very important for senior citizens to keep fit, physically as well as mentally. It is equally important to be realistic and maintain a happy sexual relationship. Here, love, understanding and mutual co-operation between the couple play a major role.

Importance of Nutrition for Your Body

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.

Significance
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.

Essential Nutrients
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 contagious diseases at bay.

Proteins
Proteins perform the function of building tissues of muscles and maintaining and repairing them. By consuming protein-rich foods, one can meet the amino acid requirement of the body. Amino acids are necessary for proper functioning of our body. It is possible to meet protein requirement of our body through milk, milk products, legumes, nuts, etc.

Carbohydrates
Carbohydrates are useful from the point of meeting energy needs of the body. However, we should not consume them in excess because by doing so, the fat content in our body can rise to dangerous levels. The accumulation of fats in the body takes place if carbohydrates are left unused. Carbohydrates are of two types: simple carbohydrates and complex carbohydrates. Simple carbohydrates are useful from the point of meeting immediate energy requirements of the body; this is because they provide the body with quick energy. Complex carbohydrates, on the other hand, provide the body with energy that requires a comparatively longer time for assimilation.

Fats
The main function of fats is to protect delicate organs of our body. Fats are the insulators of human body, and hence, consuming them in sufficient amounts is necessary.

Other Nutrients
Minerals and calcium assist in proper contraction of muscles and clotting of blood – these are amongst the important processes of human body. Calcium and phosphorus assist in the growth of bones and teeth whereas iron supplies oxygen to lungs; these nutrients help in the smooth functioning of human bodily systems. Intake of sodium in right quantities is essential for the overall development of the body.