Importance and Sources of Fibre

Importance of Fibre

1. A recent study published its finding saying that for ladies it is important to get 5 grams of fibre for every 1,000 calories they consume. You can find how to get those calories here. This can reduce the risk of endometrial cancer in ladies by approximately 20%.
2. Fibre plays a important role in controlling blood sugar level and cholesterol.
3. 25-30 Grams of fibre can avoid strokes.
4. Another study says that 27 grams of fibre can make your lungs more stronger in terms of capacity than people who doesn't consume sufficient amount of fibre.
5. Fibre controls blood pressure.
6. Fibre is very much essentials to keep you regular in term of bowel.

Sources that are rich in fibre

• Wholemeal, granary, softgrain varieties of bread.
• potatoes
• Cereals like weetabix, branflakes, unsweetened muesli, Shreddies and porridge oats
• Wholemeal pasta and brown rice
• Beans, lentils and peas
• Fresh and dried fruits with skin
  
• Vegetables with skin
  
• Nuts and seeds
• Wholemeal flour

Health Benefits of Black Tea

We all drink tea but we drink it as if we are addicted? Is it really an addiction or is it healthier for our body? Well there are a lot of advantages or health benefits of drinking black tea. All the following health benefits are inherited from various articles and are based on study of pro advice.

Health Benefits of Black Tea
1) Almost everyone thinks of tea when they first wake up in the morning. This is because black tea has rejuvenating and stimulating effect.
2) Lessens the risk of heart attack.
3) A study showed 20 % increase in cortisol ( Body's stress fighting hormone).

Effects of Milk on Tea:
It is found in India and some other countries that milk is added to the tea. Though milk has it's own health benefits, it spoils or nullifies the health benefits of black tea. The proper way to prepare tea is to boil the tea first and if someone wants milk with it can pour it externally.
However nutritionist's suggest that plain black tea without adding milk to it is good for health.

It has been found that relaxing effect of the black tea was completely vanished when milk was added to it.

Bottom line: Have a black tea without milk.

Related Posts:
Health Benefits of Green Tea
Tea After Meal
Effects of Caffeine

No Red Meat

Why is Red Meat a big No these days. Well readon to get all your answers.

According to a study conducted, continous intake of red meat makes a human body more susceptible to a virulent bug in intestines. This bug may cause diarrhhoea or even death. To be specific Escherichia coli is the name of th bug. So why not follow the no red meat diet and protect your body.

One of the study also suggests that red meat eating will allow the toxins into your blood stream, as it hampers the lining of the cells of intestines and blood vessels and provide a easy environment for the toxins to delve in. So are you still in for the Red Meat or are you going to say a Bye Or a strict no to red meat?

Health Benefits of Green Tea

So tea as in my previous post here has its own advantages. Today we will concentrate on Green tea which has its own health benefits. Before we go into health benefits of green tea, let me run you through some of the ill effects of green tea and then we can discuss if they are worth ignoring the positive effects of green tea on health.

Less Amount of Caffeine and Tannin : Tea has a couple of harmful ingredients caffeine which is considered to be a addictive drug and Tannin which is considered as a risk for oesophagal and nasal cancer. Now when it comes to green tea. Green tea actually reduces the quantity of caffeine as well as tannin present in it. In comparison to a normal tea, green tea has 50% less amount of caffeine and tannin. To be specific and statistical, every 150 ml of green tea will have just12 to 60 mg of caffeine and tannin. Green tea helps in bringing down cholesterol levels and maintain desired ratio between good cholesterol and bad cholesterol levels.

Green tea is also a very good source of quercetin which helps body in boosting the immune system and fighting against flu, Alzheimer's, pancreatic cancer and other cardiovascular diseases.

Related Posts:
Tea After a Meal
Effects of Caffeine
Healthy Fruits

Vegetarian Diet Benefits Part 2

As the title suggests this is my second post related to my first one titled Vegetarian Diet Benefits Part 1. So lets start the countdown ahead.

1) Toxic Chemicals are Avoided.

Meat, dairy products, fish all come with toxics which are used to preserve them. Fish carries the cancer causing substances like PCB's , DDT and some heavy metals ( minerals required by body in very less amount ) . These toxics can't be removed from body even after cooking or freezing the fish. Though fish is a good source of nutrition, one should take care of above mentioned things.

2) Say Bye To Back Problems

Back pain, which is a complaint of almost 3 out of 10 individuals who's job is sitting for almost throughout a day can be totally avoided. Here's an insight how? Back pain is caused due to blockage of arteries ( due to cholesterol ) running to the back and thus degenerating the discs. Plant based diet can avoid this situation alltogether by keeping arteries clear of the cholesterol responsible for blockage.

3) Say Bye To Food Borne Illness

It has been estimated by CDC that in US that more than 50% of Cows, pigs and chicken carry some kind of bacteria or are infected with one or the other parasite.

4) Increasing Fiber Intake :

The process of pushing waste out of the body is called as detoxification. Being a vegetarian , increases your fiber intake which aids in removing the toxics from the body. Sorry to say but meat contains no fiber.

5) Vegetarian Benefits to Woman :

Our body secrets fluctuating hormones, to balance the different moods and situations. Plants, grains and legumes balances the levels of such hormones which helps a woman to go through menopause without much complaints.

Importance and Sources of Carbohydrates

I will list important souces of carbohydrates in this post. Starting with carbohydrates, we must first understand that there are two types of carbohydrates. Good carbohydrates and bad carbohydrates. Carbohydrates in general provide the body, required energy to perform the physical activity and also forms an important part of healthy diet providing vitamins, minerals and fibers.

Good Carbohydrates :

Whole grains, vegetables, fruits and beans are the best source of carbohydrates and they provide vitamins, minerals, fiber to promote good health.

Bad Carbohydrates :

There are also carbohydrates in ample quantity in white bread, white rice, pastries, sugared sodas, and other highly processed foods. But this may contribute in leading to diabetes and have negtive impact on weight loss.

Related Links:
Minerals Needed By Body
Chart of Food Ingredients

Ready To Eat Food

Do you take instant food or ready to eat food. Have you ever known how long this food is stored? How is it possible to store the food in packages for a longer time? Do they loose there nutritional value? Have you ever checked the expiry date on the ready to eat food package. Read on the tips to know the answers to select a good and nutritional ready to eat food.

Facts to Know about ready to eat food.

1. The ready to eat food product must have good quality carbohydrates, like whole cereals, good quality fibre which is good for bowel movement and helps is rich in nutrients. One should also look for good quality fats and not just a good product label. Also the printed matter is not always legitimate, so one should always go for a reputed brand.
   
2. Pregnant, lactating mothers should totally avoid the ready to eat foods, stored with preservatives like MSG, benzoates, etc as they can contribute to a number of diseases. Picking package foods not having any preservatives can prove much more healthier. Preservatives are harmful for the digestive system.
   
3. There is considerable loss of nutrients while processing. So consumptions of such food on regular basis may accompany you with arthritis, anemia, etc.
   
4. It advisable to see the expiry date to be sure there is no further decrease in nutritional value. Consuming food from packages with elapsed expiry date may lead to food poisoning.
   
5. One should always beware that though the ready to eat food packages assure you low fat, low calorie and nutritive food, nothing in the world can replace the freshly cooked balance wholesome meal. Also a low calorie ice-cream may not be low in fat, so one has to be careful.
   
6. Try to get aware on storage and preparation techniques of ready to eat food products.
7. Avoid foods with high sodium content.
8. Many a times, lifestyle disorders walk hand in hand with the ready to eat food packages like obesity, diabetes. Reason being the content which most of the time is saturated fat and easily absorbed carbohydrates.
   

Finally it is not just the responsibility of the manufacture but also of the consumer to have a wholesome good ready to eat food.

Healthy Diet

Food Fundamentals :

Food plays a major role as it is made up of various nutrients and non-nutrients. A fully balance diet
comprises of proper share of all these in one meal in some or the other form.

 * Carbohydrates
 * Antioxidants
 * Proteins
 * Fats
 * Vitamins
 * Minerals
 * Fibre
 * Cholesterol
 * Water

Food – The Basic Necessity :

 * For the purpose of energy.
 * Replacement of Worn out tissues.
 * Maintenance of body functions.


Meal Pattern:

The calorie requirement of an individual leading a sedentary lifestyle (sitting job, not much of activity).
One whole day’s calorie requirement of an individual can be divided as follows:

Breakfast:          25%
Lunch:                  35%
Evening Snacks:  15%
Dinner:                  25%



Breakfast: Extremely Necessary

 * To break the overnight fast.
 * Get the digestion cycle into motion.
 * Avoids acidity.
 * Improves alertness and concentration.

Read more on breakfast.

Exercise

It is just as necessary as food! If you are eating all your life you will have to exercise as well.

 * Manages Weight.
 * Keeps one fresh and energetic.
 * Increases strength, endurance, flexibility and immunity.
 * Indulge in at least 45 minutes of exercise for a minimum of 5 days in a week.

For a Healthier You!!!

 * Snack wisely; pick up fruits, salads, roasted chanam baked snacks etc.
 * Choose right food at right times and in right quantities
 * Eat lots of natural and seasonal foods.
 * Avoid foods containing large amounts of cholesterol and saturated fats.
 * Chew foods for a longer time.
 * Compensate your alcohol intake with a cereal exchange.
 * Try to maintain a healthy weight and exercise regularly.

Lifestyle Management:

 * Never go on Fad Diets.
 * Stock home with healthier foods.
 * Negotiate with family to eat healthier foods when around.
 * One should not keep sitting idle when done eating the food.
 * Give some time to chew the food properly.
 * Reward each other with non-food treats.

Vegetarian Diet Benefits Part 1

Have you ever considered of being a vegetarian ever? Well after reading this post, maybe you can give vegetarian diet a thought! I came across a new term called Vegans. Vegans are those who eat no animals and animals products.

1) Living longer life: It has been stamped that those who are vegetarians can live 7 years more than non-vegetarians. Vegans can live 15 years more than meat fond people. Backed by China Health Project which states that vegetarians are less prone to cancer, heart attacks and other ailments.
2) Stronger Heart : Vegetarian diet is very low in calories and cholesterol levels than other diets. So cardiovascular diseases which are a reason for death of highest number of people in United States can be adopted instead of the high level of cholesterol and saturated fats found in American Diets.
3) Avoid Cancer : Cancers like Prostate, colon and skin cancer can be prevented by adopting a plant based diet. Tumor cells which are responsible for cancer are better controlled by vegetarian's immune system. Pineapple is one fruit which fights cancel cell wells. Read more about Pineapple and Facts.
4) Stay Slim : Many people want to stay slim and it has been like a stamped fact that vegetarians are a lot slimmer than meat eaters due to low fat and calorie but high protein vegetarian diet.
5) Detoxify Your Body : Vegetarian diet helps detoxification helping us in keeping away all the toxins. Remember a doctor always suggest a vegetarian diet before starting the detoxification programme.
6) Stronger Bones for Longer Time : Animal products like milk makes blood acidic and to maintain a balance our body pulls calcium from bones. So it is better to intake leafy vegetables like broccoli and legumes. In non-Veg diet, excess calcium intake has adverse effect on calcium absorption ad retention by body. In which case the body actually excrete calcium and results in bone disease like osteoporosis. A fact is vegetarian bone stays much longer than non-veg bone. ( I hope, I used the right line there )

Chart of Food Ingredients and Benefits

It has been some time, I have been reading some articles and came across a great one which enlists some of the mineral and vitamin provider chart. I am listing the chart for your use below.

Item	Provides	How much	Benefit
Yoghurt	Vitamin B, Calcium	2 cups/day	Boosts Immune System Reduces Diarrhoea
Spinach	Vitamin A, C and E Minerals. Phytonutrients Carotenoids	2 cups/day	Reduces the risk of Cancer Heart disease Stroke and Cataracts
Orange	Vitamin C Carotenoids, Minerals	3 oranges/week	Increases Immunity Reduces the risk of cancer, prevents stroke
Fish	Omega-3 fatty acids	2 or 3 times/week	Brain Development Regulating cellular harmones
Beans	Antioxidants	4 cups(cooked)/week	Control blood glucose level
Ash Gourd	----	100 gm/day	Must ingredient for diabetic and obese people Healing ulcer