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Diet Tips
- Fond of coffee? According to research, eating an apple is equivalent to drinking a cup of coffee! Although apples do not have caffeine, the processing of apple carbohydrates gives the body a boost more powerful than caffeine [Source: livestrong.com]
- Tomatoes are rich in lycopene – an antioxidant known to fight cancer-causing free radicals. It also contains Vitamin A, Vitamin C, potassium as well as iron! Want to know an interesting fact about your favorite tomatoes? The French used to refer to tomatoes as “apples of love”.
Source: www.factmonster.com
- Plan and pack your lunch. Once a week, it is best to sit down and make a meal plan. Making your own food ensures you of its nutritional value and gives you control on how many calories you actually consume. If you are used to eating out for lunch, try making your own lunch. This can be as simple as leftovers from the previous night's dinner. Try it and find yourself healthier and sexier.
- Are gluten-free foods healthy? Booking notes that many gluten-free foods are now marketed to the general public as health foods — even though some processed gluten-free products are made with significant amounts of added sugar, saturated fat and preservatives. “Since I do not have gluten issues, I do not eat gluten-free foods. The majority of Americans do not have these problems,” she says. “Don’t be fooled into thinking that gluten-free is healthier if you don’t have gluten problems.”
Source: healthland.time.com
- Do you get your daily fiber from high-fiber and whole grain cereals? Nutritionists are constantly encouraging us to eat more high-fiber foods and whole grains, which help lower the risk of heart disease and even some cancers. But according to Oz Garcia, celebrity nutritionist for stars like Hilary Swank, if you’re getting your fiber and grains from breakfast cereal, that’s probably not the healthiest way to go. Most commercial “healthy” cereals are packed with additives, he says. ”Unless you are purchasing cereal from a health food store, many brands that are marketed as healthy are usually full of sugar and processed ingredients,” says Garcia.
Source: healthland.time.com
- Is reduced-fat peanut butter a better option? So, when choosing a peanut butter, Rivera recommends skipping the reduced-fat versions in order to reap the full benefits of peanuts’ heart-healthy fats. “Natural or organic is the best option, and if you’re worried about the high calorie content, just be sure to practice portion control — 1 to 2 tablespoons is a serving — and stay physically active.”
Source: healthland.time.com
- Should you choose processed soy food because these are healthier? Whole, organic soy has a host of health advantages, but many nutritionists won’t touch processed products promoting “soy” ingredients — like Luna Bars and soy protein powders. That’s because processed soy, also known as soy protein isolate, has none of the carbs, fat or fiber that makes soy so healthy.
Source: healthland.time.com
- Fish is an excellent source of omega-3 fatty acids by reducing both inflammation and risk of blood clots. Need a good source of omega 3-fatty acids? You can never go wrong with tuna! Breakfast, lunch, merienda or dinner – there are many ways to enjoy tuna – salads, sandwich wraps, and pasta.
Immune System Boosters
#1 With the rainy season come different diseases like colds, cough, and flu. Boost your immune system for a healthier you this rainy season. One of the best ways to boost your immune system is to eat fruits and vegetables rich in antioxidants like beta-carotene, vitamin C and vitamin E. To get the biggest benefit, eat these antioxidant-rich foods raw or lightly-steamed; don’t overcook or boil.
#2 Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.
#3. Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.
#4. Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products.
#5. Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products.
#6. Regular exercise: If you want to boost your immune system, get active. Getting your heart rate up for just 20 minutes just three times a week is associated with increased immune function, and a brisk walk five days a week can help reduce your risk of catching a cold. Regular exercise increases the level of leukocytes, an immune system cell that fights infection. Exercise also is associated with increased release of endorphins, natural hormones that pump up your sense of well being and improve sleep quality, both of which have positive effects on your immune system. (Source: webmd.com)
#7. Adequate sleep: Fatigue increases your susceptibility to illness – you may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. A lab experiment bears this out: When students at the University of Chicago were limited to only four hours of sleep a night for six nights and then given a flu vaccine, their immune systems produced only half the normal number of antibodies. Like stress, insomnia can cause a rise in inflammation in the body – possibly because lack of sleep also leads to an increase in the stress hormone cortisol. Although researchers aren’t exactly sure how sleep boosts the immune system, it’s clear that getting adequate amounts – usually 7 to 9 hours for an adult – is essential to good health. (Source: webmd.com)
#8. . Practice relaxation techniques: If chronic stress suppresses the immune system, then learning techniques to reduce stress should help return your immune system to health – and maybe even give it an additional boost. Reducing stress lowers levels of cortisol. It also helps you sleep better, which improves immune function. And some studies show that people who meditate regularly may be able to increase their immune system response. In one experiment, people who meditated over an 8-week period produced more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response four months later. (Source: webmd.com)
#9. Laugh: Comedy is good for you. Laughing decreases the levels of stress hormones in the body while increasing a type of white blood cell that fights infection. In fact, even just anticipating a funny event can have a positive effect on your immune system. In one study, a group of men who were told three days in advance that they were going to watch a funny video saw levels of stress hormones drop while levels of endorphins and growth hormones rose. Both endorphins and growth hormones benefit the immune system. (Source: webmd.com)
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- Fond of coffee? According to research, eating an apple is equivalent to drinking a cup of coffee! Although apples do not have caffeine, the processing of apple carbohydrates gives the body a boost more powerful than caffeine [Source: livestrong.com]
- Tomatoes are rich in lycopene – an antioxidant known to fight cancer-causing free radicals. It also contains Vitamin A, Vitamin C, potassium as well as iron! Want to know an interesting fact about your favorite tomatoes? The French used to refer to tomatoes as “apples of love”.
Source: www.factmonster.com
- Plan and pack your lunch. Once a week, it is best to sit down and make a meal plan. Making your own food ensures you of its nutritional value and gives you control on how many calories you actually consume. If you are used to eating out for lunch, try making your own lunch. This can be as simple as leftovers from the previous night's dinner. Try it and find yourself healthier and sexier.
- Are gluten-free foods healthy? Booking notes that many gluten-free foods are now marketed to the general public as health foods — even though some processed gluten-free products are made with significant amounts of added sugar, saturated fat and preservatives. “Since I do not have gluten issues, I do not eat gluten-free foods. The majority of Americans do not have these problems,” she says. “Don’t be fooled into thinking that gluten-free is healthier if you don’t have gluten problems.”
Source: healthland.time.com
- Do you get your daily fiber from high-fiber and whole grain cereals? Nutritionists are constantly encouraging us to eat more high-fiber foods and whole grains, which help lower the risk of heart disease and even some cancers. But according to Oz Garcia, celebrity nutritionist for stars like Hilary Swank, if you’re getting your fiber and grains from breakfast cereal, that’s probably not the healthiest way to go. Most commercial “healthy” cereals are packed with additives, he says. ”Unless you are purchasing cereal from a health food store, many brands that are marketed as healthy are usually full of sugar and processed ingredients,” says Garcia.
Source: healthland.time.com
- Is reduced-fat peanut butter a better option? So, when choosing a peanut butter, Rivera recommends skipping the reduced-fat versions in order to reap the full benefits of peanuts’ heart-healthy fats. “Natural or organic is the best option, and if you’re worried about the high calorie content, just be sure to practice portion control — 1 to 2 tablespoons is a serving — and stay physically active.”
Source: healthland.time.com
- Should you choose processed soy food because these are healthier? Whole, organic soy has a host of health advantages, but many nutritionists won’t touch processed products promoting “soy” ingredients — like Luna Bars and soy protein powders. That’s because processed soy, also known as soy protein isolate, has none of the carbs, fat or fiber that makes soy so healthy.
Source: healthland.time.com
- Fish is an excellent source of omega-3 fatty acids by reducing both inflammation and risk of blood clots. Need a good source of omega 3-fatty acids? You can never go wrong with tuna! Breakfast, lunch, merienda or dinner – there are many ways to enjoy tuna – salads, sandwich wraps, and pasta.
Immune System Boosters
#1 With the rainy season come different diseases like colds, cough, and flu. Boost your immune system for a healthier you this rainy season. One of the best ways to boost your immune system is to eat fruits and vegetables rich in antioxidants like beta-carotene, vitamin C and vitamin E. To get the biggest benefit, eat these antioxidant-rich foods raw or lightly-steamed; don’t overcook or boil.
#2 Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.
#3. Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.
#4. Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products.
#5. Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products.
#6. Regular exercise: If you want to boost your immune system, get active. Getting your heart rate up for just 20 minutes just three times a week is associated with increased immune function, and a brisk walk five days a week can help reduce your risk of catching a cold. Regular exercise increases the level of leukocytes, an immune system cell that fights infection. Exercise also is associated with increased release of endorphins, natural hormones that pump up your sense of well being and improve sleep quality, both of which have positive effects on your immune system. (Source: webmd.com)
#7. Adequate sleep: Fatigue increases your susceptibility to illness – you may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. A lab experiment bears this out: When students at the University of Chicago were limited to only four hours of sleep a night for six nights and then given a flu vaccine, their immune systems produced only half the normal number of antibodies. Like stress, insomnia can cause a rise in inflammation in the body – possibly because lack of sleep also leads to an increase in the stress hormone cortisol. Although researchers aren’t exactly sure how sleep boosts the immune system, it’s clear that getting adequate amounts – usually 7 to 9 hours for an adult – is essential to good health. (Source: webmd.com)
#8. . Practice relaxation techniques: If chronic stress suppresses the immune system, then learning techniques to reduce stress should help return your immune system to health – and maybe even give it an additional boost. Reducing stress lowers levels of cortisol. It also helps you sleep better, which improves immune function. And some studies show that people who meditate regularly may be able to increase their immune system response. In one experiment, people who meditated over an 8-week period produced more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response four months later. (Source: webmd.com)
#9. Laugh: Comedy is good for you. Laughing decreases the levels of stress hormones in the body while increasing a type of white blood cell that fights infection. In fact, even just anticipating a funny event can have a positive effect on your immune system. In one study, a group of men who were told three days in advance that they were going to watch a funny video saw levels of stress hormones drop while levels of endorphins and growth hormones rose. Both endorphins and growth hormones benefit the immune system. (Source: webmd.com)
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