Health Tips

 

Adding some deep breathing to your daily routine can actually help to boost your metabolism. Now you are probably thinking, really? Well, although breathing alone is not going to eliminate those excess pounds, when combined with a healthy diet, plenty of water and adequate exercise it can really make a difference.

Deep Breathing to Lose Weight

Deep breathing is something you can do anywhere. Its an exercise you can do without changing clothes or going to the gym. Try it while waiting in line for your groceries, at your desk or even while kicking back watching a movie.

Deep Breathing and Weight Loss

Most of us take shallow breaths throughout the day. In fact, research has shown that most people only use a quarter of their lung capacity. Why is this important? Deep breathing increases oxygen levels in your bloodstream, which in turn increases circulation and gives your metabolism a boost. By not breathing deeply enough, you’re forcing your metabolism to run below its optimal level. When you switch your metabolism back on, you will discover higher energy levels and increased mental clarity too.



Deep breathing can also reduce stress levels. When we are stressed the body secretes Cortisol, a hormone that encourages your body to store excess abdominal fat. Deep breathing reduces stress which in return keep that waistline slim.

Other benefits of Deep Breathing

Increasing your oxygen levels through deep breathing helps to keep your body cleansed of toxins. Exhalation from the lungs is one of the methods that the body uses to clear out toxins from your body, and elimination of waste, debris, toxins, and body pollution is a major function of oxygen. Keeping your body free of these substances helps to keep the metabolism revved. More oxygen will stimulate your lymphatic system too – another important factor in eliminating waste.
Deep breathing also improves the digestive process. When the digestive organs receive adequate amounts of oxygen, food is assimilated properly and nutrients are properly absorbed by the body.

A Deep Breathing Technique

Place your hand on your lower abdomen and blow out all the air. Take a deep breath. Your abdomen will expand when you inhale and air will flow in deeply to the pit of your stomach. Breath out slowly and evenly. Now repeat this for for 5 minutes everyday!

 

 

 

Body and Blood Problem

The use of grapes makes your body strong and also helps in the incremental of your blood. Grapes can also make your blood pure.

 

For Mind Sharpness

Blend almonds and black pepper together and have it daily in the morning.

 

Did You Know?

Carrot

Easy to pack and perfect as crudités for that favorite dip, the crunchy texture and sweet taste of carrots is popular among both adults and children. Although they are shipped around the country from California throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful.
The carrot has a thick, fleshy, deeply colored root, which grows underground, and feathery green leaves that emerge above ground. It is known scientifically as Daucus carota, a name that can be traced back to ancient Roman writings of the 3rd century. Carrots belong to the Umbelliferae family along with parsnips, fennel caraway, cumin and dill which all have the umbrella-like flower clusters that characterize this family of plants.


This chart graphically details the %DV that a serving of Carrots provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System.

Filed under Did You Know · Tagged with carrot

Diabetes: Suitable Foods for Diabetic Persons

Diabetes affects different people in different ways, depending on their degree of diabetic complication, but, while different amounts of carbs may be eaten for this reason, the types of foods to eat and to avoid is the same for all.

    Below are lists of foods to avoid, and foods to eat. Below those are two lists of fruit and vegetables which give quantities that provide 10 grams or 5 grams of carbs. These lists are by no means exhaustive. They are here to help you to decide what and how much you can eat to eat to manage your condition.

NOTE that the lists do not mention nuts. This is because nuts generally come in packets which list their carb content. The 'nuts' to beware of are peanuts as these are not true nuts, but legumes (like peas and beans) and have a higher ratio of carbs to protein and fat.

AVOID THESE FOODS Below is a list of foods to avoid. Some will be obvious – others less so. Sugar and artificial sweeteners, including honey. The only allowed sweetener is stevia. (Sugar is a problem as it is addictive. I suggest you cut down gradually until you can do without. The other option is to go 'cold turkey' and stop it altogether. This will give you withdrawal symptoms, just like stopping any other addictive drug. But this will wear off within about two weeks.) Sweets and chocolates, including so-called sugar-free types. (If you want a chocolate treat, say once a week, then eat Continental dark chocolate with 70% or more cocoa solids, not the British stuff where sugar is the first named ingredient.) Foods which contain significant proportions of things whose ingredients end in -ol or -ose as these are sugars (the only exception is cellulose, which is a form of dietary fibre) "Diet" and "sugar-free" foods (except sugar-free jelly) Grains and foods made from them: wheat, rye, barley, corn, rice, bread, pasta, pastry, cakes, biscuits, pies, tarts, breakfast cereals, et cetera. Starchy vegetables: potatoes and parsnips in particular; and go easy with beet, carrots, peas, beans, et cetera and packets of mixed vegetables which might contain them Beans with the exception of runner beans Milk (except in small quantities) Sweetened, fruit and low-fat yogurts Cottage cheese (except in small amounts) Beware of commercially packaged foods such as TV dinners, "lean" or "light" in particular, and fast foods, snack foods and "health foods". Fruit juices, as these are much higher in carbs than fresh fruit. (If you like fruit juices as a drink, dilute about 1 part fruit juice with 2-4 parts water.)

Now that you think there is nothing left to eat, these are foods you can eat: All meat — lamb, beef, pork, bacon, etc include the organ meats: liver, kidneys, heart, as these contain the widest range of the vitamins and minerals your body needs (weight for weight, liver has 4 times as much Vitamin C as apples and pears, for example); All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware that turkey is very low in fat, so fat needs to be added. Continental sausage (beware of British sausage which usually has a high cereal content.) All animal and meat fats – without restriction – never cut the fat off meat. Fish and seafood of all types Eggs (no limit, but avoid "omega-3 eggs" as these have been artificially fed which upsets the natural fatty acid profile) All cheeses (except cottage cheese as this has a high carb content and very little fat) butter and cream (put butter on cooked veges instead of gravy; use cream in hot drinks in place of milk) Plain, natural full-fat yogurt Vegetables and fruits as allowed by carb content. (See tables below) Condiments: pepper, salt, mustard, herbs and spices Soy products are allowed but, as many are toxic, I don't recommend them (see http://www.soyonlineservice.co.nz)

The following two lists of commonly available fruit and vegetables lists the amount of a food that gives either 10g (fruit) or 5 g (vegetables). Use these tables to determine how much of each you can eat.

I suggest that you print them out and keep them handy as an easy reference.

The following quantities of fruit will give 10g of carbohydrate (raw weights):
75g/3ozs Apples Blackcurrants Blueberries Cherries Elderberries Kiwi fruit Kumquats Loganberries Mangoes Pears Pineapple Plums	100g/4oz Apricots Blackberries Cranberries Guavas Lemons (peeled) Limes Mulberries Nectarine Oranges Papaya (Pawpaw) Peach Redcurrants Satsumas Strawberries Tangerines	150g/6oz Coconut meat Gooseberries Grapefruit (white) Melon Raspberries	200g/8oz Avocados Rhubarb

The following quantities of vegetables will provide 5g of carbohydrate (raw weights):
50g/2ozs Beetroot Carrots Celeriac	75g/3ozs Leeks Squash (winter)	100g/4oz Asparagus Aubergine Avocados Bean sprouts Cauliflower Chicory leaves Chives Fennel bulb Flax seed Green beans Kale Kohlrabi Mangetout Mung beans (sprouted) Mushrooms Onions Peppers (sweet) Pumpkin Squash (summer) Tomato (fresh or canned) Turnip	200g/8oz Broccoli Brussel sprouts Cabbage (all types) Celery Courgette (zucchini) Cucumber Endive Gherkins Gourd (calabash) Lettuce Marrow Mustard greens Okra Radishes Spirulina Spinach Spring greens Spring onions Squash (summer) Swiss chard Turnip greens Zucchini

Source – USDA Nutrient Database for Standard Reference, Release 12.

 

Did You Know?

Lemon

1. Lemon trees are cultivated throughout the tropical and subtropical regions of the world, particularly in Italy, Spain, Portugal, and California Lemons were first brought from the Middle East to Spain and northern Africa during the Middle Ages.
2. Lemon trees grow to be about 10 to 20 ft tall and are sparsely covered with foliage.
3. High in vitamin C, lemons prevent scurvy, a disease that causes bleeding gums, loose teeth and aching joints.
4. Adding a squeeze of fresh lemon juice to fresh cut fruit or a fruit salad will keep fruits like apples and pears from going brown and add that extra nutritional zip.
5. The Romans used lemons to keep moths from eating their clothing.
6. A quick rub of lemon in the armpits helps to combat the unpleasant smell.
7. A medium lemon is about 60 g, and contains 15 calories, of which contains 5 g carbohydrate, 1 g dietary fiber and 4 g sugars.
8. About one-fourth of the worlds lemons are grown in the United States, mostly in California.
9. Lemon juice helps digestion, making sure that the liver rids itself of any impurities, which is essential to losing weight and keeping off excess weight.
10. For whiter fingernails and to get rid of fingernail stains, soak your fingernails in fresh squeezed lemon juice for about five minutes.
11. About 5% of the lemon juice is acid. Its pH is around 2 to 3 and it is what gives lemons their sour taste.
12. Lemons are believed to have some heath benefits due to their chemical structure and unique flavonoid compounds. Lemons have anti-oxidant properties which are believed to fight off free radicals and cancer cells.

 

Diabetes Must be Watched ‘Every Day,’ Says Nutritionist

by Lucas Shivers
Ah, the holidays – complete with the aroma of turkey, stuffing, gravy, rolls and pies – it’s enough to make one throw caution to the wind and overindulge. But for people with diabetes, particularly, that’s a risky proposition. A common and serious health condition, diabetes must be watched each day of the year, including during the holidays, said Mary Meck Higgins, a human nutrition specialist with Kansas State University Research and Extension. Characterized by high blood sugar levels if uncontrolled, the disease results from a defect in the body’s ability to produce or use insulin. Insulin, which is produced by the pancreas, helps convert food into energy. “Two out of 25 adults age 20 and older have diabetes,” said Higgins, a certified diabetes educator. “An estimated 17 million Americans have diabetes, but as many as one third of those who do – nearly six million – do not know it.” A simple inexpensive blood test can confirm the diagnosis or rule it out. Adding 150 minutes, or about 30 minutes five days a week, of moderate exercise and losing as little as 10 pounds may prevent someone from getting diabetes. Early warning signs include the need to urinate often, blurred vision, excessive thirst, itching, a slow-healing wound or nausea. These symptoms often go unnoticed or are ignored. Over time, Higgins said, high blood sugar levels can damage blood vessels, which can lead to heart disease, stroke, kidney failure or blindness. Holidays Eating Tips for Diabetes – “Putting knowledge into action every day in making choices about treatment plans and lifestyle options is not always easy to do,” Higgins said. Setting realistic goals and learning how to do diabetes problem solving can help ensure a positive approach to diabetes-related situations. This management and discipline skill involves certain behaviors, such as estimating food portion sizes. Closely monitoring portions can allow individuals to continue to enjoy traditional holiday foods. “You can do it,” she said. “Talk with your health care partners about how you feel. Ask questions.” Special Holiday Considerations – Higgins said individuals should follow their usual eating schedule and space meals and snacks regularly, instead of skipping meals. Eating small portion sizes of certain foods, monitoring blood sugar levels and exercising often throughout the holidays are other requirements in successfully managing diabetes. “Weight gained during winter months is not usually lost during the rest of the year,” Higgins said. “Increasing physical activity over the winter can help control blood sugar and prevent weight gain.” “Aim for balancing calories with physical activity to maintain, and not gain, weight,” Higgins, a registered dietitian, said. Several 10- minute walks a day or stationary bicycling helps burn calories, reduce stress and regulate the appetite. Appropriate Diabetes Foods – As a host at holiday parties, do not pressure guests to overindulge on food if they eat just a small portion, Higgins said. “Dietary considerations may take precedence over the amounts they can eat,” she said. “By keeping their diabetes under good control, they are much more likely to enjoy a long lifetime of your company.” Serve foods, such as fruit, nuts, pretzels or a fresh vegetable tray, to be enjoyed whenever guests need to eat. Medications may require a person to eat a snack sooner than the meal can be served. “If the meal becomes unexpectedly delayed, guests will appreciate the opportunity to have food available without making a fuss,” she said. In planning the menu, a rule of thumb to follow is to provide 1/4 to 1/3 of the meal as protein foods, and 2/3 to 3/4 of the meal as carbohydrate foods, Higgins said. Consider offering a buffet rather than a served meal. Guests can choose their selections and control the portion size of each food. “People with diabetes generally are advised to fill most of their plate with vegetables, whole grains, and unsweetened fruits, with smaller portions of low-fat dairy products and lean protein foods, and very small amounts, if any, of alcohol-containing, high-fat or high-sugar foods,” she said. Serve a variety of sugar-free beverages, including water. Limit butter, oil, cream or cheese added to any food items, Higgins said. Provide fat-free cream cheese, sour cream, mayonnaise, salad dressings or other toppings as choices. Provide a choice of low-sugar low-fat desserts. For example, substitute artificial sweeteners for part or all of the sugar used in recipes. Using artificial sweeteners will decrease the carbohydrate content of the food, allowing your guests to eat more carbohydrates in the rest of their meal. Invite guests to bring a suitable favorite dessert to share with everyone.

1000-Calorie Diet

Here is a balanced eating plan containing about 1000 calories. Due to its low calorie content, it is for short-term use only (eg. 14 days), perhaps to restart weight loss, or as a form of cleansing diet. Ideally, include a daily multinutrient (multivitamin/multimineral) as part of your daily eating to ensure adequate nutritional intake. Please also note that rapid weight loss is not sustainable by following this type of low energy diet. Typically you will lose weight for a short period, but then weight reduction will slow down (as your body conserves calories) and you may feel fatigued and ill. Weight loss research indicates that, unless medically supervised, diets under 1000 calories per day are neither healthy nor effective for long term weight reduction.

Short Term 1000 Calorie Diet Plan

Food Group	Number of Daily Servings	Serving Portion Size Quantity equivalents for each of the food groups
Fruit	2 servings (1 cup)	Fruits – 1 cup chopped raw or cooked fruit, 1 cup fruit juice.
Vegetables Dark green vegetable. Orange vegetable. Legumes. Starchy vegetable. Other vegetables.	2 servings (1 cup) 1 cup/wk .5 c/wk .5 c/wk 1.5 c/wk 4 c/wk	Vegetables – 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.
Grains (Bread, Rice, Pasta, Cereals) Whole grains Other grains	3 oz 1.5 oz 1.5 oz	Grains – These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Lean Meats, Beans, Legumes, Nuts	2 oz	Meat and beans – These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.
Dairy Foods	2 cups	Milk – These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
Fats and Oils Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table.	15 grams	Oils/fats should be free of trans-fats, and low in saturated fat.
Remaining Calorie Allowance The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars).	165 calories	If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.

Source: USDA Food Guide (Dietary Guidelines 2005)

When is a 1000-Calorie Diet Appropriate?

Eat about 1,000 calories a day (for no more than 14 days) if you have a small build and want to:
- overcome a weight loss plateau.
- rebalance your digestive system after a period of unhealthy eating.

Diet Nutrition and Weight Reduction on a 1000 Calorie Diet Plan

An unhealthy body does not lose weight efficiently. So pay attention to the nutritional value of your food choices. 1000 calories is low-energy diet, so choose only the most nutritious foods. Avoid ‘empty-calorie’ foods (like sodas and cookies) and take a multi-vitamin/mineral supplement.