Category Archives: Nutrition

Diet, Dietary Choices, Healthy Diet And Weight Management

In nutrition, diet is the total sum of food taken by a person or an organism. The word diet means the use of certain intake of nutrition for health or weight management purposes( with both of them going hand in hand). Although, human are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or accepted principles. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and assimilation of vitamins, minerals essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein and fat. Dietary habits and choices play an important role in improving the quality of life, health and increased life span.

Some cultures and religions have restrictions concerning what food are allowed in their diet. For example Judaism are allowed to take kosher foods, Islams Halal foods, Buddhists are generally vegetarian, meat eating may be allowed for Buddhists depending on the sects. In Hinduism, vegetarianism is allowed. Jains are strictly vegetarian and eating of root are not permitted.

A lot of people avoid food(diet) from animal source to a great extent( eg flexitarianism , vegetarianism, veganism, fruitarianism) f or health purposes, issues surrounding morality or reduced impact on the environment, although, some public assumptions about which diets have lower impact are known to be incorrect. Raw food is another contemporary trend. These diets may require tuning or supplementation such as vitamins to meet ordinary nutritional needs.

Hence, healthy diet help in improving or maintaining maximum health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices. Health, agencies recommend that individuals should maintain normal body weight b y consuming low calorie foods and sugary drinks, eating plant- based, limited consumption of red and processed meat, and limiting alcohol intake. The dietary guidelines for Americans is an evidence- based information source that policy makers and health professionals use to advise the general public about healthy nutrition.

Finally, diet may be chosen for weight loss or weight gain. Changing one’s dietary intake or “going on a diet” can change the energy balance and increase or decrease the a mount of fat stored by the body. Some foo d are specifically recommended in conjunction with exercises. Specific weight loss programs can be injurious while others may be beneficial and this can be coined as healthy diets. The term s “healthy diet and diet for weight management” are often related, as the two promote healthy weight management. Having a healthy diet is a way to prevent health problems, and will provide the body with the rig ht balance of vitamins, minerals, and other nutrients.

Conclusion, a healthy diet is a diet that contain the six classes of food in the right pro portions that can enhance quality health, increased life span and help in weight management.

How To Detox Your Body Naturally

Detoxing your body is easier than you might think, and the results are amazing. Many people reporting having more energy, lose weight and no longer live at the mercy of unhealthy food cravings, they sleep better at night, plus detoxing the body has been shown to reduce inflammation so the body can heal itself much more naturally.

Here are 5 tips for a rapid, natural detox:

1. Eat more leafy greens. Eat as many raw, organic vegetables as you can, especially green leafy vegetables. In fact, the greener, the better. Be sure to include Kale, Arugula, Spinach, Broccoli, Mustard Greens, Collard Greens and Chard into your diet for at least 7 days in a row for a thorough detox. Preparing green smoothies is an effective way to include a lot of greens in your diet each day.

2. Drink 8-10 glasses of water each day.

3. Get plenty of exercise that is vigorous enough to work up a sweat. Sweating will release any impurities from the skin. When finished exercising, take an Epsom salts bath to get even better results.

4. Partake in intermittent fasting. This is where you will eat all your calories for the day within a 6-8 hour window. You can set the times with with whatever schedule works best for you, but many people who participate in intermittent fasting begin eating at around 11:00am and eat their last meal no later than 7:00pm. This will give your body plenty of rest time to work more on healing and repairing itself because it is not using as much energy for digestion.

5. Seep teas that include herbs known to be effective for detoxing such as garlic, ginger, cilantro, cayenne pepper, chicory tea, burdock tea, milk thistle, and red clover tea. Or you can purchase supplements from the website where you can find great prices on teas and other natural detoxing aids.

Health Benefits of garlic for weight loss

Garlic is a plant under onion family that has many health benefits and distinctive taste, that helps to add extra flavour to any dish. While coming to weight loss it is known as a nutritional powerhouse and it is used to boost your immunity, relax blood vessels for smooth blood flow and reduce your blood pressure in the body and helps to protect you blood vessels from damaging and lower the risk of heart disease. As recent study, garlic helps to reduce your body fat, make you look fitter. The benefits of eating garlic daily helps to lower your calories and yet it rich in vitamins B6 and C, calcium, fibre, manganese and many more.

Here are a few reasons that garlic helps to lose weight effectively,
It increase your met abolism :
People who maintain their healthy metabolisms are able to control their weight gain. And the food they consume, it converted into hormones, neurotransmitters, bone, skin, nails, flesh, and organs needed to function optimally. Garlic boost your metabolism and energy to able to do your physical tasks efficiently. Though increasing your metabolism, it helps to burn all those unwanted calories and work-out even more. Include garlic in your recipes and diet ,that helps to lose your weight soon.

Reduce your cravings for junk food :
For people who are in weight loss journey, Cheat day is one of the most awaited days. In cheat day we eat more junk foods like chocolates, fried food and the fatty ones. These days Staying away from the junk foods will be more difficult. But, if you are adding garlic to your dishes helps to lessen your craving. Garlic activates the hormone that helps to decreases the overeating.

Increase your appetite :
You may be shock, why is it a benefit. While increasing your appetite pertains to eating small frequent meals during the day. This is much better than eating fewer and larger meals a day. Make this has your habit, your brain stops sending out signals to the rest your body that you have to eat. Try these methods in incorporating garlic to your everyday routine. Always remember that when you started doing something for weight loss, you’ll become more motivated than ever.

For fast result, Here are some way to include garlic in your daily routine,
Drink garlic juice :
Take one or two garlic, then remove the skin from it.

Rinse and slice them into smaller pieces.

Mix these slice with the warm water.

Let it set for 10 minutes.

Now the drink is ready, if need add some honey for better taste.

Eat Raw Garlic :
Make sure the your garlic is fresh.

Peel the skin off and rise it well.

Slice them

Swallow the garlic nicely with a full glass of water.

Try this natural remedy and even you can take garlic extract supplements. Starting the day with garlic helps to kick-start your metabolism more. Garlic is a natural blood purifier, it also has anti-bacterial properties. So, stop worrying and start your weight loss journey with this amazing healing combination.

Health Foods – That May Not Be So Healthy

The Mediterranean diet consistently ranks as one of the healthiest diets to follow.

It represents the dietary pattern consumed among populations bordering the Mediterranean Sea in the 1960s. These people had some of the longest life expectancies in the world.

Research shows that a Mediterranean diet can help improve various health markers. Studies have shown eating a Mediterranean diet can help reduce LDL cholesterol levels, prevent the development of type of 2 diabetes, lower blood pressure and help fight obesity.

The diet is also linked with reduced inflammation levels, which is a major risk factor for heart attack, stroke and Alzheimer’s disease.

Here are some of the simplest ways you can start eating more Mediterranean today.

1. Try Cooking with Extra Virgin Olive Oil

The Mediterranean diet has a high ratio of healthy unsaturated fats to saturated fats. This is partly due to its high usage of olive oil.

Extra virgin olive oil in particular has been associated with anti-inflammatory properties. This may be because it contains oleocanthal, which acts as natural anti-inflammatory compound similar in structure to ibuprofen.

It is easy to see why high consumption has been associated with a significantly reduced risk of heart attacks and stroke.

Try replacing butter with olive oil for some recipes you cook and drizzle some oil on your favorite salads.

2. Snack on Nuts

Nuts like almonds, walnuts and cashews provide protein, fiber and healthy fats.

In one study, eating a Mediterranean diet with nuts was associated with a reduced risk of combined heart disease, stroke and death from cardiovascular disease by 28%.

Studies show eating nuts in moderation can also help you lose weight. This is despite having a high energy density.

Nuts are a perfect snack when you’re busy and they’re very easy to mix into many other recipes too. Just make sure you avoid salted nuts, as they can raise blood pressure.

3. Replace Refined Grains with Whole Grains

Whole grains contain high amounts of nutrients, minerals and fiber. Although refining the grains prolongs their shelf life, this comes at the removal of those.

This is because the refining process removes the bran and germ, leaving just the endosperm. The endosperm is composed primarily of carbohydrates with none of the nutrients and fiber contained in the other parts of the grain.

Eating refined grains has been linked to an increased risk of obesity and type 2 diabetes.

On the other hand, one study found women who ate two or more servings a day of whole grains were 30% less likely to have died from conditions connected to inflammation compared to those who rarely did.

Making the switch to whole grain alternatives is one of the easiest changes you can make. Simply swap out for your white carbohydrates like rice, bread and pasta for their whole grain alternatives.

4. Season with Herbs and Spices Instead of Salt

Seasoning often means just adding salt and pepper. Too much salt in the diet can lead to high blood pressure, heart disease, and stroke.

However, different herbs and spices can bring out extra depths of flavor and complexity to your meals. Many also carry notable health benefits.

For example, sage has been linked to improvements in brain function, cinnamon to lower blood sugar levels and garlic to reduced LDL cholesterol.

Try experimenting with several spices in the same dish and see what works for you. There’s no wrong way to spice your meals up.

5. Replace Red Meat with Fatty Fish

Fish is a great source of lean protein. They are also high in many nutrients most people don’t get enough of. These include vitamin A, D and omega-3 fatty acids.

Omega-3 fatty acids have been linked with a reduced the risk of heart disease, some cancers and dementia. They are also thought to be helpful for brain development.

In one study of more than 40,000 health professionals, those who regularly ate 2-4 servings of fish per week were associated with a 15% lower risk of cardiovascular disease.

Unprocessed red meat can be highly nutritious but is often high in saturated fats. Studies show red meat consumption is often associated with increased risk of cardiovascular disease and cancer mortality.

Many fish dishes are delicious and easy to prepare, making it relatively easy to incorporate into your diet as an evening meal.

6. Savor Your Bites

The Mediterranean diet is not just about the food you eat but also the way you eat it. Mediterranean communities spent more time over their food compared to today.

Eating quickly has been associated with excess body weight. Data also suggests eating slowly may help maximize feelings of fullness and reduce calorie intake within meals.

Try bonding over food by eating with friends and family. This should slow down your eating and reduce your need to snack afterwards. Really try and enjoy the tastes of your food rather than shoveling it all down.

Some of The Amazing Health Benefits of Oregano

The name of the herb comes from the Greek word “oros”, meaning mountain and “Ganos”, which means joy. It usually grows about 50 cm tall and has purple leaves about 2-3 cm long.

The chemicals that give the herb its unique and pleasant scent are thymol, pinene, limonene, carvacrol, ocimene, and caryophyllene.

It contains powerful antioxidants and anti-bacterial properties.

Facts about oregano:

Here are some important facts about oregano. More detail in the main article.

Oregano is a Mediterranean herb that is used for cooking and medicinal purposes, ranging from the treatment of infections to the repelling of insects.

Active ingredients in oregano can help in the treatment of osteoporosis, cancer, and diabetes.

Use to give flavor to sauces, make spicy rolls, and in marinades for meat.

People with an allergy to mint should be careful with consuming oregano.

Health benefits of Oregano:

Oregano has been used in herbal medicine since the ancient Greeks.

Hippocrates used it as an antiseptic.

Possible medicinal uses of oregano include the treatment of respiratory diseases, gastrointestinal disorders (GI), menstrual pain and urinary tract disorders.

Applied locally it can help treat a number of skin conditions such as acne and dandruff.

1) Antibacterial properties

Oregano oil contains an essential substance, called carvacrol, which has antimicrobial properties.

The herb has shown antimicrobial activity in a number of studies. A group of researchers discovered that Origanum vulgare essential oils were effective against 41 strains of the food pathogen Listeria monocytogenes.

Another team from India and the United Kingdom (UK) reported that the essential oil of the Himalayan oregano has strong antibacterial properties that can protect against the hospital superb bacterium MRSA.

2) Anti-inflammatory properties

Scientists from Germany and Switzerland identified an active ingredient in oregano, known as beta-caryophyllene (E-BCP), which can help treat disorders such as osteoporosis and arteriosclerosis. E-BCP is a nutrition cannabinoid.

3) Protection against cancer

Research published in the journal PLoS ONE in 2013 suggested that oregano exhibits activity against cancer. The scientists concluded that Origanum majorana could help prevent and treat breast cancer by delaying or preventing progression.

In 2014, food scientists discovered that the popular culinary herbs contain oregano, rosemary and marjoram compounds that may treat the type 2 diabetes in a similar way to some currently prescribed drugs.

Other possible health benefits

According to The Natural Medicines Comprehensive Database, oregano can be used for the following diseases and conditions:

  • cold sore
  • muscle strain
  • acne
  • rose
  • bronchitis
  • a toothache
  • bloated feeling
  • a headache
  • heart conditions
  • allergies
  • intestinal parasites
  • an earache
  • a sore throat
  • fatigue
  • ward off insects
  • menstrual pain

Oregano essential oil, made from Origanum vulgare or Thymus capitatus, can help with the following problems:

Foot or nail fungus: A few drops in the water and let your feet enjoy it, or apply it as diluted oil locally on the affected area.

Sinus infections and colds: Use a few drops in a steam bath and inhale.

Note: Each essential oil must be diluted before use, either with a carrier oil, such as olive oil, or in water, or for a steam bath.

More research is needed to confirm the effectiveness of oregano as a treatment.

Cooking Tips with Oregano:

Oregano is a Mediterranean herb that fits well with pizzas and pasta sauces.

Other ideas include:

sprinkle meat or chicken with oregano for more flavor

to use in marinades

chop and mix in bread dough to make sandwiches

to add to a fresh salad

Here are some tips:

Add it to the end of the cooking process for maximum flavor

The smaller you cut or grind, the more flavor will be released

Start with a small amount, too much of the food can make it bitter

A teaspoon of dried oregano corresponds to a tablespoon of fresh oregano

It is available dried or fresh in supermarkets, or you can grow it yourself in a pot on a window sill or a balcony or in the garden. It is a perennial, which means that it will continue to grow throughout the year.