How To Maintain Positive Attitude

Happy Kid

For achieving any worthwhile success, maintaining a positive mental attitude is the most critical requirement. Positive attitude will let you do everything better than you could do with a negative attitude. Positive attitude will make you more resilient and happy. Even various medical studies have proven that the quality and duration of life is better for positive thinkers than those who are hopeless and have gloomy view of life. Though it may be difficult at time to maintain positive attitude when you are facing life challenges, but following tips may be helpful in doing so:

1. Enjoy Pleasure

You will do yourself a great favor once you realize that the little things are the big things. You will find that the best things in life that gives happiness to you are most often the small things we take for granted like time spent with the family, a good laugh with the friends, hugs and kisses from a loved one, a good night’s sleep and so on. Enjoy these pleasure in small things and don’t let them slip by. If you focus on these you will immediately feel bright and get in a positive frame of mind.

2. Practice Gratitude

Make it a habit to carry a gratitude journal. Don’t take the blessings that you have in your life for granted. Always write them down and relive the positive sensation whenever you feel down by reading it. It is a common human tendency that we tend to overlook many positive things and crib about one negative thing or event. So just practice gratitude and thank your creator for all other wonderful things that you have in your life.

3. Cultivate Mindfulness

Mindfulness is the practice when you focus on the present and accept whatever comes your way. Once you become mindful you work on development of skills in order to improve yourself to face the adverse events coming your way. By focusing on the present you are able to relieve yourself of the anxiety associated with the unknown events in future.

4. Retain A Sense Of Purpose

When there are some adverse events or you have some sense of loss it is vital that you retain your sense of purpose. Train your brain to accept that life is a mix of ups and downs, that everything just doesn’t work as per our wishes. Instead of being bogged down by the event try to focus on what you can control. Maintain your health and have regular exercise, regular sleep and healthy meals. Spend more time with family and friends. It is important to view life change as a challenge or opportunity to do something new.

5. Emphasize The Positive

As we have already talked about the habit of many people of overlooking many positives for a single negative. To maintain a positive attitude it is required that you consciously focus on the positive aspect. Have the desire and ability to bounce back from bad time. Actually it is only you who have to determine your reality, how you react to the outside world. The mental state that you are in decide how you perceive a thing as positive or negative, whether it is end or a new beginning. Make it a habit to emphasize the positive and you will be able to lift yourself to a level of higher happiness and productivity.

6. Start Your Day On A Strong Note

Just when you get up from sleep, be aware about your thoughts. Your morning thoughts can make or break the day. If you start with some kind of positive rituals by which you reinforce the blessings in your life, be hopeful about the future, inevitably you will have a rocking day. Your morning ritual can be as small as of 10 minutes but it will give your mind a positive direction. As it is said “well begun is half done.”

7. Do Some Exercise

One of the most effective and natural method to lift up your mood is to engage in some physical exercises. Follow up your morning ritual with a routine of exercise that help release into blood some mood elevating chemicals like dopamine and serotonin. These are the natural chemicals that give you a feeling of well being and you gain an added advantage of healthy body.

8. Saturate Your Brain With Positive

Negative emotions are like weeds. They do not require planting, nor do they ask for fertilizers. Whereas sweet flowers are slow and require care, like the positive emotions. It is absolutely necessary that you saturate your mind with positive material on a regular basis. This will ensure that slowly and gradually you will develop such a strong positive attitude that you will not be worried about small difficulties or adverse events. Stand gaurd at the door of your mind and don’t allow any garbage inside.

9. Hang Out With Positive People

We as social beings are greatly impacted by the company we have. It is said that you are hugely impacted in life by the 5 people with whom you spend most of your time. This holds good in the matter of attitude also. Positive attitude is contagious, so if you hang out with others who are happy and have a positive outlook, it will rub on to you too. This can be a great advantage at the time you are feeling bit down. Be careful that this holds true other way round also. You will have a bleak view of life if you hand out with toxic people with gloomy outlook. Make a judicious move and choose your friends wisely.

10. Visualize Positive Future

One of the most positive emotion is the feeling of hope. If you visualize your future in a positive manner, it will lift your mood even in the face of difficulties. Train your brain by giving positive affirmation and a bright future for a happy life. Let the hope of success and achievement; love and affection; fulfillment and joy turn you into a person who radiates positivity all the times.

Related article: 9 Most Powerful Positive Emotions

11. Watch Your Words

Words have the power to make or break anyone and that includes yourself. Watch out the vocabulary that you use on a consistent basis. If you speak words that are toxic or negative, it is but natural to have a feeling of unhappiness. Speak in a manner and the words that are self assuring and positive. This also include that little self-talk that goes on inside you. Do positive self-talk to boost your morale and attitude.

12. Re-energize Yourself

When you are all stressed up with a hectic lifestyle or have a deficient sleep pattern, it is next to impossible to have a positive attitude. Give equal importance to your eating and sleeping habits. Your body is not a machine, it needs rest and to refuel. Taking a small break or a weekend away from usual routine can do wonders for you. Spend some leisure time doing things that you love to re-energize yourself on a regular basis.

Finally I would say that in life when you develop the habit of accepting your limitations and minimizing the negative thoughts, you will be able to accomplish much more. More importantly you will be able to lead a more fulfilling life. Try out some or all of these habits and find a difference in the quality of life you live.

Related article: 7 Essentials of a Happy Life

Zero Calorie Foods For Great Health

Zero Calorie Foods

Well technically speaking there is nothing like zero calorie food in real world but we do have certain foods that have very low calories. These foods are often called zero calorie foods because the amount of energy required to metabolize them is more than the calories they provide. In effect these foods will provide very low caloric load to your daily recommended total. Most of these foods provide 25 to 50 calories per serving, so enjoy these foods whenever you have craving to eat and still remain in control of your diet limits.

Celery

Total calories per 100 gm = 16, Dietary fiber = 1.6

Excellent source of antioxidants and beneficial enzymes, Celery is rich in vitamins C, K and Folate. The crunchy stalks are filled with water that makes up most of it’s weight. Besides this Celery is beneficial in lowering cholesterol and arthritis pain.

Cucumber

Total calorie per 100 gm = 16, Dietary fiber = 0.5

Made up of 95% water, cucumber sure is a very low calorie food. It is also a good source of Vitamin C and magnesium. Cucumber is beneficial in curing constipation, healthy skin and for kidney problems. With all these health benefits, it’s no wonder that no salad is complete without this low calorie food.

Tomato

Total calorie per 100 gm = 18, Dietary fiber = 1.2

Technically a fruit, many refer to tomato as a vegetable. It is one of the most healthiest super-food. It is nutrient dense with high antioxidants quantities. Tomatoes are rich in lycopene which is beneficial for heart, eye sight, reduce blood pressure and prevents cancer.

Carrot

Total calorie per 100 gm = 41, Dietary fiber = 2.8

Massively rich in Vitamin A, carrots are very good for eye sight. It also provide benefits of reducing cholesterol, heart health, preventing cancer and is impressive in maintaining beautiful skin. Carrots are low glycemic food and help in managing blood glucose levels. Available all through the year, these are very versatile food and can be consumed raw, in soups or cooked along with other vegetables.

Cabbage

Total calorie per 100 gm = 25, Dietary fiber = 2.5

Cabbage is a low calorie food that is rich in fiber and Vitamin C. It has abundant phytochemicals like thiocyantaes, lutein, sulforaphane and isothiocyanates that work to protect against cancer. Other health benefits of cabbage include use for treatment of constipation, headaches, obesity, skin disorders and heart disease.

Watermelon

Total calorie per 100 gm = 30, Dietary fiber = 0.4

Watermelon is naturally sweet but with very low amount of calories and even more importantly it is nutrient dense. It provides high amount of Vitamins, minerals and antioxidants. The lycopene contents in it are even more than that available in raw tomatoes. Health benefits of watermelon include prevention of diabetes, high blood pressure, cancer and kidney disorders.

Papaya

Total calorie per 100 gm = 43, Dietary fiber = 1.7

Rich in Vitamin A, Vitamin C and other phytonutrients, this fruit has made to this list because of low calories it offers. It has amazing health benefits including better digestion, improvement in immune system and good heart health. The protective benefits in eye health are attributed to antioxidant zeaxanthin present in papaya.

Orange

Total calorie per 100 gm = 47, Dietary fiber = 2.4

One of the most delicious and juicy fruit, oranges are rich in Vitamin C and potassium and have very low calorie count. Oranges are known to boost the immune system. Other health benefits include making skin beautiful and lowering cholesterol levels. Oranges have no fat, cholesterol or sodium, making it very good for the heart health.

Related article: Best Slimming Foods

Asparagus

Total calorie per 100 gm = 20, Dietary fiber = 2.1

Asparagus is made up of 93% water, is low in calories and very low in sodium. It is very good source of dietary fiber, Vitamin C, Vitamin E and protein. It can be consumed as a salad, grilled, simmered, roasted or steamed. High fiber contents make asparagus quite satiating.

Lemons

Total calorie per 100 gm = 29, Dietary fiber =2.8

Though not a food that can be used for satisfying your hunger, lemons are very versatile and provide tremendous health benefits. It is commonly used as flavoring agent in water or on other prepared food. Lemons mixed in warm water with or without honey is known to reduce weight in obese people. Health benefits also include treatment of constipation, throat infections and indigestion.

Mushrooms

Total calorie per 100 gm = 22, Dietary fiber = 1

These are fleshy spore bearing fruiting body of fungus. Most commonly consumed variety is the white mushroom which is very low in calorie, fat free and very low in sodium. They provide important nutrients including selenium, Vitamin D and Vitamin B6. These are known to reduce cholesterol levels and are beneficial in diabetes and weight loss.

Cauliflower

Total calorie per 100 gm = 25, Dietary fiber = 2

It is a member of cruciferous family of vegetables and is regarded by many as the healthiest food on earth as it contains important vitamins, minerals, antioxidants and phytochemicals. It can be consumed raw, as salad or cooked. The various health benefits like it’s fighting cancer, boosting heart health, anti inflammatory properties and digestive benefits make it a superfood and all this with very low calories intake.

Kale

Total calorie per 100 gm = 49, Dietary fiber = 2

Kale is a nutrient dense food that is rich in Vitamin A, Vitamin C and potassium. This food is low in saturated fat and very low in cholesterol. It help relieve pain and improves heart health. With low calories per gram, Kale can become important part of any weight loss diet.

Apples

Total calorie per 100 gm = 52, Dietary fiber = 2.4

‘An apple a day, keeps the doctor away’ goes an old saying. It seems so true because apples are loaded with rich phytonutrients and antioxidants. It is rich in dietary fiber and help balance the LDL:HDL cholesterol ratio. Apples are beneficial in weight loss, heart health, lowering risk of diabetes and have a probiotic effect of promoting good gut bacteria.

Onions

Total calorie per 100 gm = 40, Dietary fiber = 1.7

Commonly used as additive along with other food and consumed for it’s cancer fighting quercetin or polyphenols, onion is one of a very versatile food and adds very little to the calorie load. It is also known to improve mood and skin and hair health. Onions are beneficial in diabetes, heart diseases and lowers the risk of obesity.

Broccoli

Total calorie per 100 gm = 34, Dietary fiber = 2.6

Another plant of cabbage family, broccoli is rich in many nutrients. Classified as a superfood, it is rich in phytonutrients and fiber. Broccoli also contains tremendous amounts of Antioxidants like Vitamin C, Vitamin A and Potassium. It is beneficial in fighting cancer, improving bone health, digestion and lowering cholesterol levels.

Peach

Total calorie per 100 gm = 39, Dietary fiber = 1.5

This sweet and delicious summer fruit is good for your health as it offers amazing health benefits at very low calorie load. It is beneficial in obesity, lowering cholesterol and some neuro-degenerative diseases. Peaches are loaded with all essential vitamins and is your ideal food choice for weight loss regimen.

Strawberries

Total calorie per 100 gm = 33, Dietary fiber = 2

Delicious and refreshing, strawberries are quite a health treat. These are loaded with Vitamin C and powerful antioxidants. Health benefits include proper brain function, relief from high blood pressure, gout, arthritis and heart diseases. They are also good for eye care and all these benefits at a low calorie load to your daily total.

These are some of the amazing vegetables and fruits that you can include in your daily diet for tremendous health benefits without worrying about calories intake.

* Source calories and fiber data: USDA

Aerobic Exercises For Weight Loss

Runner1

Most of us have been there, we want to lose weight and those few inches that we have accumulated on our waist over the years. We grab our shoes, go running, exercise furiously for a week or two, get all tired up and see no change on the weighing scale and rather than losing weight, we lose our enthusiasm. If it sounds familiar read on and know how you can make a difference by knowing the difference between aerobic and anaerobic exercises.

Aerobic means “with oxygen,” It include any activity that stimulates your heart rate and breathing to increase but not so much that you can’t sustain the activity for more than a few minutes. When we exercise aerobically our bodies use glycogen and more importantly fat as primary fuel.

The benefit of aerobic exercise is that it not only improves overall health and quality of life, but may also prolong your life. Aerobic exercise burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes.

Various types of aerobic exercise include running at a comfortable pace, swimming, and biking. A simple test to know aerobic breathing is that you should be able to talk without feeling too winded. Your breathing should be steady, audible but not labored.

Anaerobic on the other hand means “without oxygen.” These exercises are the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint fast, or when you climb a long flight of stairs. When we exercise anaerobically glycogen is used as primary fuel but during anaerobic exercise our body builds up lactic acid, which causes discomfort and fatigue at sustained levels.

Anaerobic exercise helps build lean muscle mass. It is beneficial because calories are burned more efficiently in bodies that have more muscle. Anaerobic exercise is especially helpful for weight management in a way that it helps to burn more calories even in a body at rest. Anaerobic exercise can also help build endurance and fitness levels.

Common anaerobic exercises are done at maximum level of exertion and include sprinting and weight lifting.

Guess what most exercises can be either aerobic or anaerobic. The difference lies in the level of intensity. Aerobic exercises can become anaerobic exercises if performed at a high level of intensity.

Now all exercises require energy for which fat and carbohydrate are the fuels that our muscles burn. The difference between them is that fat is more efficient fuel, it contains 9 calories per gram whereas carbohydrate has only 4, so we get more energy and can go farther on a gram of fat than on a gram of carbohydrate. Now when your purpose is to loose weight, you want to burn more of fat. You will require more oxygen to burn fat because it’s denser than carbohydrate and when you do regular aerobic exercises your body has more available oxygen for burning fat.

You also need to remember that both types of exercise burn fat and both will boost the metabolism that will last for hours after the workout but high dependence on anaerobic exercises will result in fatigue, recurrent exercise injuries, low blood sugar, anxiety and stiffness. Solution is simple to begin by building an aerobic base for a period of two to four months and then start incorporating anaerobic training twice or thrice in a week for developing strength. Keep in mind the key to getting the best results is to have a workout that incorporates both but keep the emphasis more on aerobic exercises if you want to lose that persistent layer of fat around your waist as it require you burn more of fat rather than sugar.

Intensity decides whether our training is aerobic or anaerobic so do a careful monitoring of your intensity by keeping a watch on your heart rate. Generally if you feel your body is warm and slightly out of breath while you’re exercising, then that’s good enough. More specifically your target heart rate zones for training range anywhere from 65% to 85% of your maximum heart rate adjusted for resting heart rate. The maximum heart rate is dependent on age and can be derived as Max HR = 220 – your age.

Thus ideal heart rate = 65% to 85% x (Max HR – resting heart rate) + resting heart rate

So for a 30 years healthy person with resting heart rate of 70 and training at 75%, ideal heart rate can be calculated as under:

Max HR  = 220 – 30 = 190

Ideal HR = 75% X (190 – 70) + 70

= 75% X (120) + 70

= 90 + 70 = 160 beats per minute (bpm)

A very important thing to remember when you start is to warm up properly at least for fifteen minute at 50% rate and then gradually increase the intensity, this allow the body to increase the distribution of blood to those areas that need it. After the warm up increase intensity to reach your ideal heart rate and exercise in that range for a period of thirty to forty five minutes followed by the cool off period of low intensity again for further ten minutes. Cooling down after exercise helps the heart rate to slow down gradually and prevent pooling of blood in your working muscles. If you are a beginner then start with at least three such sessions in a week increasing to five to six over a period of time.

This method of training allows you to enjoy the process of exercising as it causes least amount of pain and fatigue normally associated with anaerobic training which is high on intensity. This way you last longer on the road to exercising and inculcate the same into your lifestyle, where it is no longer a chore but a pleasurable activity which may even turn into a positive addiction.

Apart losing weight aerobic exercises provide many other health benefits like cancer prevention, in osteoporosis, depression, diabetes and cardiovascular diseases management.

For proper weight management diet also is a very important factor, remember that it is easy to watch what you put in your mouth than burning those extra calories. A healthy diet consisting of adequate amounts of fats, carbs and proteins and in moderate portion size at regular interval is very useful in managing weight. Explore and take help of Best Slimming Foods in your endeavor to lose weight.

Go on start with these exercise and get the healthy body that you deserve.

Also read: Steps to Easy Weight Loss

 

Best Slimming Foods

healthy food

Looking to shed some weight? The only magic formula for this is to burn more calories than you consume. You have two options either to exercise and burn calories or watch your diet and consume less. A rational option would be to combine the both, but a basic guideline is that it is easy to eat healthy than to shed those kilos the difficult way.

As a rule any food for weight loss should be high on fiber and protein rich. Fiber gives a feeling of satiety and absorb water, this slows the absorption of sugar causing lower insulin levels and less fat deposition. High protein content is helpful in replacement of fat with the muscle mass as well as effective burning of fat for body’s metabolic needs. At the same time avoid processed food that is high on sugar and salt, giving empty calories and causing water retention.

We have compiled here a list of certain foods that are best for their role in weight loss:

1. Apple

An apple a day keeps the doctor away. This fruit is high in water content and have both soluble and insoluble fibers. It slows the digestion giving feeling of fullness. Apple has the properties of appetite suppressant and have low calories, as low as 52 calories per 100 grams. It also improves memory and have other neurological benefits.

In a study by State University of Rio de janeiro it was found that overweight women who ate equivalent of three apples a day lost more weight on low calorie diet than women who didn’t add fruit to their diet. (Nutrition, 2003, 19: 253-256)

2. Whole Egg

Eggs are high in protein at almost 6 gm. per large egg and has all essential amino acids. Eggs also have healthy fats and all this with low calories, just 72 for each large egg. The fat content of egg is primarily located in it’s yolk and most of it is healthy fat with only 28% being saturated fat. Eggs are also rich in omega-3 fatty acids which is good for brain function. Mayo clinic asserts that it is probably fine to eat about six to seven whole eggs per week if you are healthy.

3. Almonds

Almonds are like a natural weight loss pill. They are excellent snack with great medicinal value. Rich in amino acid L-arginine, they are also a great source of mono and polyunsaturated fats and are beneficial in lowering cholesterol. Almonds control blood sugar levels, so are beneficial in diabetes. According to American Journal of Clinical Nutrition dieters stick to their eating plans longer if nuts are included in the diet. But almonds are quite high on energy, so plan accordingly and eat in moderation with the other components of your diet.

4. Oatmeal

For any weight loss program the most important meal of the day is breakfast. There are plenty of reasons Why You Should Never Skip Breakfast. Having oatmeal in breakfast gives an energy boost as it is packed with fiber and protein. It is a low glycemic meal which gives better endurance for physical activity than high glycemic meals through the day. This power food gives satiety and prevents you from overeating. Oatmeal is rich in soluble fiber, which help feel fuller for longer time as it takes long time to digest. A 2009 study published in journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. Oatmeal boosts metabolism and regulates blood sugar level.

5. Fish

Fish is low in fat, rich in protein and an excellent source of omega-3 fatty acids. It has all the qualities required to be included in any weight loss diet. Even the fat present in fish is unstaurated fat which is heart healthy. The omega-3 fatty acid in fish is very important for mental health and is beneficial for depression. Fish provide amazing amount of satiety despite being light on stomach thereby preventing overeating.

6. Green Salad

One of the most healthy eating habit is to incorporate green salad in your diet. It can be easily prepared within five minutes. Salad is packed with fiber which prevent constipation and lowers the cholesterol levels. Apart this antioxidants like Vitamin C, lycopene and beta carotene are also found in abundance in fruits and vegetables and it offers all these rich nutrients with very low calories content, provided you eat salads with less of dressings.

7. Green Tea

Loaded with powerful polyphenols like flavonoids and catechins, green tea is rich in antioxidants. It burns fat by increasing the metabolic rate of the body. One study found that combination of EGCG, an active ingredient in green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Additional advantage of green tea is that it is easily swapped with other sugary beverages. Green tea also help fight inflammation.

8. Avocado

Versatile avocado provides substantial amount of monounsaturated fatty acids (MUFA) which is a healthy fat. In fact 3/4 of their calories come from fats. High MUFA content in avocado increases insulin sensitivity, a hormone that controls blood sugar levels but can also cause weight gain. Avocado is a part of keto diet for weight loss which relies on high fat content with very low or absent carbohydrates and proteins. Other benefits of avocado are improved vision and good heart health.

9. Legumes

Legumes like lentils, black beans, kidney beans and chickpeas may help to lose a little extra weight. Consumption of legumes improves the LDL:HDL ratio. These food are high in protein and fiber thereby increasing the feeling of fullness thus controlling overeating.

10. Cauliflower

Cauliflower or broccoli, the vegetables belonging to the cruciferous family are non starchy, allowing you to consume them without thinking much about the portion size. They give the feeling of satiety because of high fiber content. High fiber also help lowers cholesterol, improves digestion and prevent constipation These vegetables also contains cancer fighting phytonutrient sulforaphane and is rich in antioxidants like vitamin C and Vitamin K. Combination of all the above makes these ideal choice of food for weight loss.

Related article: 10 Best Super Foods

Why You Should Never Skip Breakfast

breakfast

Eat breakfast like a king, Lunch like a prince and Dinner like a pauper is an old saying, and how true. Our body has gone without food for 10 to 12 hours during our sleep. To kick start our system and provide for depleting reserves of energy our breakfast is the most important meal of the day. It increases our metabolism and improves the alertness levels.

It is advised that breakfast should be consumed within 2 hours of waking and should meet around 20 to 25% of our daily calorie needs. However care should be taken that our breakfast is healthy and does not contains empty or sweet calories. The nutritious first meal of the day restores glucose level and provide for energy for the day.

People who skip breakfast start their day in low BMR, high fat storing way. They feel deprived of energy and eat disproportionately high calories in lunch or worse at dinner. As most physical activities are during the day time, if they would have consumed breakfast, it could have been burnt properly. They feel unable to concentrate on vital tasks and are irritable.

Healthy breakfast offers many advantages like it improve memory, concentration and lifts the mood. In addition to these there are many other health benefits like weight control, diabetes risk reduction, improvement in performance and in heart diseases. Here is a brief look at some of the studies discussing the benefits of breakfast:

1. Weight Reduction

According to a 1992 study published in American Journal of Clinical Nutrition done on moderately obese women, it was found that after 12 weeks treatment the breakfast eaters lost 8.9 kg compared to the breakfast skippers who lost 6.2 kg. This suggests that eating breakfast helped reduce dietary fat and minimize impulsive snacking and therefore may be important part of a weight-reduction program.

In addition to healthy breakfast see other Steps to Easy Weight Loss

2. Diabetes

American Diabetes Association suggests eating the largest meal of the day at breakfast and the smallest at dinner may help people with type-2 diabetes to better control their blood glucose.

Research has shown that glucose levels rise in response to food differently at certain times of day. Blood glucose levels will rise higher and remain so for longer period than if the same meals are eaten in breakfast.

3. Heart Diseases

In a large study with 16 years follow up, published by National Institute of Health, it was found that men who skipped breakfast had a 27% higher risk of heart diseases as compared to men who did not. Thus concluding that eating breakfast was associated with lower risk of coronary heart disease.

4. Memory

A research by Department of Psychology, Tufts University examined the effects of breakfast on cognitive performance of school children. Results suggest that performance on most measures was enhanced by breakfast consumption and that the composition of breakfast also influenced cognitive performance in children, like short term memory and auditory attention. Results also suggest that breakfast composition may affect younger children more dramatically.

In addition to the above there are countless studies that indicate the benefits of healthy breakfast that is high on nutrient. It will give more strength and endurance for physical activity during the day. It has been observed that people who skip breakfast are most prone to snacking and usually eat more lunch.

Healthy breakfast should be low fat, balanced in carbohydrates, but rich in protein as it easily blunts hunger and keep you energized for long time. It may also contain both refined cereals and whole grains. Some of the good healthy breakfast ideas could be:

  • Oatmeal – Rich in fiber, omega-3 fatty acids.
  • Yogurt smoothies – Add some fruits. Loaded with calcium and proteins.
  • Bananas – Eat on the go. High protein, rich in potassium
  • Eggs – Boiled, scrambled, poached or omelet. Protein rich, low fat.
  • Watermelon – Good to hydrate in morning. Negative calorie food.
  • Whole-wheat bread – Rich in fiber.
  • Poha, Upma or Steamed Idlis – Rich in fiber and tasty to eat

Also read: 10 Best Super Foods

It’s understandable that in today’s fast pace life we don’t have time for lavish breakfasts and usually people are quite rushed in the morning so they skip the first meal of the day some times out of busy schedule. But these few breakfast ideas that we have listed above won’t take much time to prepare and will be highly nutritious.

Start your day with high energy, more ability to concentrate and with low stress by making a habit to never skip this most important meal of the day. Don’t make any excuses and jump start your day with a power packed breakfast.

References:
1 Am J Clin Nutr. 1992 Mar
2 Circulation. 2013 Jul, 23
3 Physiology & Behavior 85 (2005)

10 Best Super Foods

superfoods

When it comes to healthy eating it is best to consume a wholesome diet consisting of wide variety of fruits and vegetables. One should not expect some kind of miracle food but still there are some items in our diet that are better eating options than the rest. These fruits and vegetables, many a time are classified as superfoods. These are nutrient rich foods that are good for our health. Though superfood is only a marketing term and has no legal or medical definition these foods have earned this name as they are rich in antioxidants, vitamins and minerals.  Consuming these items on regularly basis may prevent diseases and help live a healthier life. There are many healthy options, we list here a few of these superfoods

1. Broccoli

Broccoli belongs to cabbage family of vegetables. It is rich in vitamin C, vitamin K, sulforaphane and carotenoids. It’s consumption offers various benefits:

  • Antioxidants in broccoli help fight cancer cells and boosts immunity.
  • Helps lower cholesterol.
  • Beneficial for bone health and prevent osteoporosis.
  • High fiber content helps digestion and prevent constipation.

2. Blueberries

These are rich in vitamin C, vitamin K, manganese and high dose of antioxidants like anthocyanins and resveratrol. Blueberries consumption is beneficial as:

  • Free radical scavenging offers anti aging properties.
  • Antioxidant helps fight cancer.
  • Decreases LDL:HDL cholesterol ratio thus promote heart health.
  • May also improve short-term memory.

3. Tomatoes

Tomatoes are excellent source of vitamin A, vitamin C, biotin, potassium and lycopene. Health benefits because of these nutrients are impressive:

  • Lycopene reduces free radicals and combats cancer.
  • Tomatoes decreases cholesterol and triglyceride, and prevent atherosclerosis.
  • Vitamin A helps improve vision and prevent night blindness.
  • Tomatoes are beneficial for skin health.

4. Almonds

Almonds have great medicinal value. These are rich in fiber, riboflavin (vitamin B2), magnesium and iron thus used for many health solutions:

  • Riboflvin and L-carnitine increases brain activity and helps in Alzheimer’s disease.
  • Almonds helps lowers cholesterol, thus beneficial in heart diseases.
  • Mono-unsaturated fatty acids help control blood sugar level, beneficial in diabetes.

5. Spinach

Spinach is highly nutritious and very low calorie food. It’s 100 g provides only 23 calories. It is high in vitamin A, vitamin C and folic acid.

  • Spinach boosts immune system.
  • Carotenoids present in spinach prevents night blindness.
  • Beneficial for heart because of many antioxidants.
  • Rich source of iron so is beneficial for red blood cells production.

6. Sweet potatoes

Sweet potatoes are large and sweet tasting roots. It is high in beta carotene, potassium and tryptophan

  • Beta carotene and other antioxidants slows the ageing process.
  • Anthocyanin and other pigments give it anti inflammatory properties.
  • It modifies insulin metabolism and improve blood sugar levels.
  • High fiber contents helps in digestion and avoid constipation

Also read: 9 Tips for Good Health

7. Apples

Apples are very popular fruit which may be called a superfood. These are extremely rich in soluble fiber, flavanoids and vitamin C. Health benefits of apples are impressive:

  • They helps in improving memory and other neurological benefits.
  • Reduces risk of stroke.
  • Improves good cholesterol ratio.
  • Because of high fiber level it reduces blood sugar fluctuation.
  • Low calorie food, helps fight obesity.

8. Kale

Kale is rich in vitamin A, vitamin C, manganese, and other phytonutrients. Kale is one of  the healthiest vegetables around:

  • Alpha lipoic acid in kale improves insulin sensitivity and improves blood glucose control.
  • lowers cancer.
  • Vitamin K contents help in absorption of calcium thus improves bone health.
  • It is associated with reduction of kidney stone formation.

9. Oats

Oats are full of fiber, magnesium and potassium

  • Oats lowers cholesterol levels and prevents heart diseases.
  • Magnesium regulates blood sugar level.
  • These are protein packed and low on fat, providing energy boost to the body.
  • Fiber helps in prevention of constipation.

10. Quinova

Quinova is a grain crop and it’s seeds are edible. It is gluten free and high in protein. In fact it contains all essential amino acids. Quinova is also rich in calcium, magnesium and manganese. Benefits of Quinova include:

  • It is gluten free, so is a good alternative for people allergic to wheat.
  • Quinova offers good anti inflammatory properties.
  • Saponins in it promote healing of skin injuries.

In end we should keep in mind that superfood is more of a marketing term and there are many other food items from vegetable as well as dairy that are equally nutrient rich. Healthy diet will consist of wide variety of vegetables, fruits, dairy, whole grain and animal products. So ther is nothing like magic diet or miracle food.

Also read:Steps to Easy Weight Loss

Steps to Easy Weight Loss

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Weight gain or loss is a complicated mix of various factors like your genetic makeup, hormonal controls, dietary habits and the environmental factors like sleep, physical activity and stress. Any imbalance, these factors cause in energy equation will be finally reflected in your weight loss or gain.

For weight loss primary requirement is to create an energy deficit whereby you consume less calories than you can burn. Follow these few simple steps during your daily routine to achieve your goal of weight loss.

1. Active life

Have an active life. See how we are operating our life these days. We have a box life, where we start our day with travelling in a box car, to working in a box office and having entertainment in front of an idiot box. We have forgotten to incorporate in our life any activity. Travelling small distances on cycle or may be walking down the street for picking our groceries is no rocket science, but frankly how many of us do it. While working in our offices rather than messaging our colleagues on mail, we may just walk to their cubicle. Instead of elevator try to take stairs. These may be very easy things to do but also very easy not to do.

2. Sleep proper

Just have a look on your sleep patterns. If you are short on sleep, it can affect your weight. Experts agree that getting adequate sleep is important to health, well being and your weight. Research tells us that when people are sleeping less they tend to have increased late-night snacking and more often than not choose high-carb snacks. There are two hormones ghrelin, for food craving or emptiness and leptin, for satiety or fullness which control your eating patterns and hunger, and sleep deprivation adversely affects these two. In addition to these there is cortisol which is a stress hormone released on sleep deprivation and cause body to conserve energy and keep your weight high. Take at least 7-8 hours of sleep daily to heal from the stress of the day.

3. Hydrate

First point to remember is that you don’t require water only to remain hydrated, but it is one of the main source. Water as such is good for weight loss, as it is 100% calorie free and when you drink a glass before meals, it gives the feeling of satiated. Amount of water required will depend on various factors like weather, your physical activity levels and body size. Feeling of thirst and dry mouth may sometime be misinterpreted by body with other symptoms like urge to snack. Drinking water is also said to increase your body metabolism and thus may help in your goal of weight loss.

4. Exercise

Most simple requirement of weight loss is that you must burn more calories than you consume. After you keep a tab on what you eat to limit calories, for effective weight loss you need to exercise also. Exercising will increase your body metabolism, which is the process of body converting what you eat and drink into energy.

Include at least 30 minutes of physical activity during the day as anaerobic exercises like cycling, jogging etc. Strength training like weight lifting etc also will help as they increases the muscle mass of the body and thus the calorie consumption.

A point to consider here is that exercising induce release of cortisol but this reduces on regular exercises, at the same time release of adrenaline allow more fat to be burned from under the skin and exercising muscle.

5. Food

For weight loss the food should be high on fiber and protein rich. Fiber helps you feel full without adding much calories to your diet. Soluble fiber absorbs water and moves slowly through your gut and thus slows the absorption of sugar, meaning lower insulin levels and less fat storage. High fiber food also acts as prebiotic. Out of all the meals of the day the most important for weight loss is breakfast. See the reasons Why You Should Never Skip Breakfast

High protein diet is ideal for weight loss. By replacing carbs and fats with proteins there is reduction in hunger hormone and increase in satiety hormones. this is the main reason why proteins make you lose more weight. Also it is known that body cannot effectively burn and use fat as energy without the presence of either carbohydrates or proteins. So continuing intake of proteins while burning fats is important.

One should avoid processes food to the maximum. Processed food are high on sugar, and sugar in itself can cause many harm. Sugar has empty calories and may have adverse effects on metabolism. Processed foods because of high salt level generally are more likable to taste buds and thus cause overeating. Refined carbohydrates in processed food are also bad for your health.

Get close to natural products like cinnamon tea, green tea, ginger, ginseng, honey and lemon. All these help in detoxifying your body and lose weight .

In the end keep in mind it is easier to cut 125 calories in a day than to burn 125 calories. And if you think how will a meager 125 calories cut will help, remember consistency is the key. If you cut 125 calories per day it will result an average weight loss of 7-8 Kg in a year.

So don’t go on any crash diet or heavy gym sessions or any other kind of overdrive for short burst of period rather loose weight by taking these small seemingly insignificant but consistent steps.