The basic foundation for a healthy individual starts from his foetal stage with proper and healthy nutrition derived from his or her mother.
Your food shall be your medicine. Ayurveda has postulated the role of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself provided proper nutrition 10 Essential Health Tips
1. Move More: Walk for atleast 45 minutes – 1 hour a day
2. Cut Fat: Avoid fat-filled food intake
3. Quit Smoking: Beware. Give up smoking
4. Reduce Stress: Be tension free and calm. Count to ten before losing your temper or getting aggravated
5. Protect Yourself from Pollution: Avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares
6. Wear Your Seat Belt: Statistics show that seat belts add to longevity ad help alleviate potential injuries in car crashes
7. Floss Your Teeth: People who floss tend to be more health conscious than people who don’t
8. Avoid Excessive Drinking: Because which may cause liver problems, kidney disease and cancer
9. Keep a Positive Mental Outlook
10. Exercise regularly
Thursday, April 30, 2009
Wednesday, April 29, 2009
CALORIES FOR ENERGY
It is not that one should be highly aware of calories. Human body needs calories for enerGy, but if one takes high amount of calories and not burning enough of them through activity - can lead to weight gain.
Each and every type of food and drinks contain calories, but the amount of calories differ from food to food. for eg., some foods such as lettuce, contain few calories (A cup of shredded lettuce has less than 10 calories.) Other foods, like peanuts, contain a lot of calories. (A half of a cup of peanuts has 427 calories.)You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food - how many grams of carbohydrate, protein and fat it contains. Here's how many calories are in 1 gram of each:
• carbohydrate - 4 calories
• protein - 4 calories
• fat - 9 calories
That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.
Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories - not too many, not too few.
Each and every type of food and drinks contain calories, but the amount of calories differ from food to food. for eg., some foods such as lettuce, contain few calories (A cup of shredded lettuce has less than 10 calories.) Other foods, like peanuts, contain a lot of calories. (A half of a cup of peanuts has 427 calories.)You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food - how many grams of carbohydrate, protein and fat it contains. Here's how many calories are in 1 gram of each:
• carbohydrate - 4 calories
• protein - 4 calories
• fat - 9 calories
That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.
Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories - not too many, not too few.
EXERCISE PROGRAM
Your exercise program should have the following:
Aerobic activity:
Aerobic activity is an important component of any exercise program. Aerobic exercise is any extended activity that makes you breathe harder while using the large muscles at a regular and even pace. Aerobic activities are very good for your heart and help to make it stronger and more efficient. They also burn more calories than other activities. Some examples of aerobic activities include brisk walking, jogging, cycling, swimming, aerobic dancing, ice or roller skating, skiing, and using aerobic equipment such as a treadmill, or stationary bike. Any exercise program should include time for warming up and cooling down, each lasting 5 minutes.
Behavior modification:
Behavior modification is an important component of a weight management program. Behavior modification consists of three components: self-monitoring, stimulus control and self-¬reward. Self-monitoring involves a daily record of place and time of food intake, as well as accompanying thoughts and feelings. It helps to identify the physical and emotional conditions under which the person craves food. Once these conditions have been identified, they must be modified and controlled. This is called Stimulus control. Successful stimulus control should be rewarded. Self-reward includes techniques of rewarding self for eating control.
Aerobic activity:
Aerobic activity is an important component of any exercise program. Aerobic exercise is any extended activity that makes you breathe harder while using the large muscles at a regular and even pace. Aerobic activities are very good for your heart and help to make it stronger and more efficient. They also burn more calories than other activities. Some examples of aerobic activities include brisk walking, jogging, cycling, swimming, aerobic dancing, ice or roller skating, skiing, and using aerobic equipment such as a treadmill, or stationary bike. Any exercise program should include time for warming up and cooling down, each lasting 5 minutes.
Behavior modification:
Behavior modification is an important component of a weight management program. Behavior modification consists of three components: self-monitoring, stimulus control and self-¬reward. Self-monitoring involves a daily record of place and time of food intake, as well as accompanying thoughts and feelings. It helps to identify the physical and emotional conditions under which the person craves food. Once these conditions have been identified, they must be modified and controlled. This is called Stimulus control. Successful stimulus control should be rewarded. Self-reward includes techniques of rewarding self for eating control.
Tuesday, April 21, 2009
WEIGHT REDUCTION TIPS
Nutrition tips to reduce weight are as follows:
1. Start with a good breakfast. Cutting hunger is the first step in cutting cravings.
2. Choose foods that steady your blood sugar. Beans, green vegetables, fruit, and whole grains help prevent blood sugar dips that can lead to cravings.
3. Eat at least 10 calories each day per pound of your ideal body weight. This tip is directed at calorie-cutting dieters who do not realize that, if they eat too little, their bodies stop making an appetite-controlling hormone called leptin. A person whose ideal weight is 150 pounds needs at least 1,500 calories per day, and probably much more.
4. Break out of craving cycles, which can occur daily, monthly (with a woman's cycle), or yearly (with the change in seasons). Monthly chocolate cravings, for example, can be reduced with a low-fat, vegetarian diet, which tends to reduce the hormone swings that lead to cravings.
5. Exercise and rest are keys to restoring your physical resilience.
6. Use social support. Enlisting the help of friends and family makes changing habits much easier.
7. Take advantage of other motivators. New parents, for example, may decide to eat healthy foods not just for themselves, but for the sake of their children.
1. Start with a good breakfast. Cutting hunger is the first step in cutting cravings.
2. Choose foods that steady your blood sugar. Beans, green vegetables, fruit, and whole grains help prevent blood sugar dips that can lead to cravings.
3. Eat at least 10 calories each day per pound of your ideal body weight. This tip is directed at calorie-cutting dieters who do not realize that, if they eat too little, their bodies stop making an appetite-controlling hormone called leptin. A person whose ideal weight is 150 pounds needs at least 1,500 calories per day, and probably much more.
4. Break out of craving cycles, which can occur daily, monthly (with a woman's cycle), or yearly (with the change in seasons). Monthly chocolate cravings, for example, can be reduced with a low-fat, vegetarian diet, which tends to reduce the hormone swings that lead to cravings.
5. Exercise and rest are keys to restoring your physical resilience.
6. Use social support. Enlisting the help of friends and family makes changing habits much easier.
7. Take advantage of other motivators. New parents, for example, may decide to eat healthy foods not just for themselves, but for the sake of their children.
Tuesday, April 14, 2009
ESSENTIAL NUTRIENTS
Proteins: It is advisable to eat slightly more protein than the normal amounts, as protein makes you feel full, and helps to maintain a good nutritional status. Approximately twenty per cent of the total energy must be obtained from proteins. If you are taking a 1500 Cal diet, 300 Cal must come from proteins. To obtain 300 Cal from proteins, you need to consume 75 g proteins.
Fats: Unlike protein, fat intake needs to be reduced for weight reduction. A total of twenty per cent or less calories should come from fat. In a 1500 Cal diet, 300 Cal from fat will be obtained by consuming 33 g fat. The type of fat that is consumed should also be kept in mind.
Carbohydrates: Carbohydrates should provide the remaining sixty per cent of energy. In a 1500 Cal diet, 900 Cal from carbohydrates will be obtained by consuming 225 g carbohydrates. The carbohydrates should mainly be in complex form like starches and dietary fiber. Simple forms like sugars should be limited.
Minerals and vitamins: Weight reducing diets should provide adequate amounts of essential nutrients like minerals and vitamins, while being low in calories at the same time. Fruit and vegetables, therefore, should be amply included in meals as they are low in calories and a good source of vitamins, minerals and dietary fibers.
Fats: Unlike protein, fat intake needs to be reduced for weight reduction. A total of twenty per cent or less calories should come from fat. In a 1500 Cal diet, 300 Cal from fat will be obtained by consuming 33 g fat. The type of fat that is consumed should also be kept in mind.
Carbohydrates: Carbohydrates should provide the remaining sixty per cent of energy. In a 1500 Cal diet, 900 Cal from carbohydrates will be obtained by consuming 225 g carbohydrates. The carbohydrates should mainly be in complex form like starches and dietary fiber. Simple forms like sugars should be limited.
Minerals and vitamins: Weight reducing diets should provide adequate amounts of essential nutrients like minerals and vitamins, while being low in calories at the same time. Fruit and vegetables, therefore, should be amply included in meals as they are low in calories and a good source of vitamins, minerals and dietary fibers.
Sunday, April 12, 2009
VEGETARIAN DIET
Protein is one of the essential nutrients for a healthy body requirement. Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn't eat meat or milk products. But people who eat a vegetarian diet can still get all their essential amino acids by eating a wide variety of protein-rich vegetable foods.Say, protein is highly available in all varieties of dhal. Also, nutrients are essential, but it should not exceed. Because high intake of protein will make one person inactive.
Foods to be avoided:
• High fat foods like butter, processed cheese, chocolates, cream, ice-creams, fatty meats, pastries, cream soups, salad dressings, mayonnaise and white sauce.
• Fried foods like French fries, potato chips, etc.
• High carbohydrate foods such as breads, cakes, cookies, dried fruits, potatoes, sweet potatoes, honey, syrups, jams, rich puddings and preserves.
• Carbonated and malted beverages, alcoholic drinks and sweetened fruit juices.
One should avoid these foods are to be avoided not only to reduce weight, but to lead a healthy life.
Foods to be avoided:
• High fat foods like butter, processed cheese, chocolates, cream, ice-creams, fatty meats, pastries, cream soups, salad dressings, mayonnaise and white sauce.
• Fried foods like French fries, potato chips, etc.
• High carbohydrate foods such as breads, cakes, cookies, dried fruits, potatoes, sweet potatoes, honey, syrups, jams, rich puddings and preserves.
• Carbonated and malted beverages, alcoholic drinks and sweetened fruit juices.
One should avoid these foods are to be avoided not only to reduce weight, but to lead a healthy life.
Monday, April 6, 2009
DIET AND METABOLISM
It is hard to believe it, but it’s true, if you choose foods that are appropriate to your genetic makeup then the susceptibility of getting disease may decrease and in turn the ability to perform will increase at your optimal genetic potential.
Days will soon go where a diet is based on ones body metabolism. Days will come where a diet is provided according to ones genetic makeup and dietary lifestyle. The main concept is to replace the foods that have negative effects on the body to the healthy ones like saturated fats and trans fats replaced with healthy fats that promote cholesterol breakdown. (For example eating oats or whole cereals and pulses over fried chips, cheese or meat streak).
Nutrigenomics is the term used for the study of genes and nutritional requirements. The aim is to study the effect of a nutrient at a genetic level and prescribe diets according to ones genetic makeup. Basically like other fad diets, there is no such diet called as a DNA diet, but one of the environmental factors that is food has influence on our genes. It is important to match a particular food according to an individual’s gene variation. Some food component like bioactive components may interact with certain type of genes. For example certain proteins may be completely digested by some genes; where else some genes may be unable to digest wheat proteins or other nutrients, in turn increasing the need of some nutrients in the body. Some genes may aggravate the inflammatory conditions in the body but this effect can be diluted by choosing the correct type of food in correct amounts.
Days will soon go where a diet is based on ones body metabolism. Days will come where a diet is provided according to ones genetic makeup and dietary lifestyle. The main concept is to replace the foods that have negative effects on the body to the healthy ones like saturated fats and trans fats replaced with healthy fats that promote cholesterol breakdown. (For example eating oats or whole cereals and pulses over fried chips, cheese or meat streak).
Nutrigenomics is the term used for the study of genes and nutritional requirements. The aim is to study the effect of a nutrient at a genetic level and prescribe diets according to ones genetic makeup. Basically like other fad diets, there is no such diet called as a DNA diet, but one of the environmental factors that is food has influence on our genes. It is important to match a particular food according to an individual’s gene variation. Some food component like bioactive components may interact with certain type of genes. For example certain proteins may be completely digested by some genes; where else some genes may be unable to digest wheat proteins or other nutrients, in turn increasing the need of some nutrients in the body. Some genes may aggravate the inflammatory conditions in the body but this effect can be diluted by choosing the correct type of food in correct amounts.
Saturday, April 4, 2009
ENERGY
Food is an integral part of the human civilization. Different regions and cultures are characterized by their cuisines. The food industry is a multi million dollar industry. Food tastes good, but that is not why we eat it. We eat food because our body extracts all the nutrients that it requires from this food. These nutrients are essential for survival, growth, reproduction and for maintaining good health.
The daily activities of the body require energy, which is also supplied by the food we eat. The energy value of food is measured in units called calories. Food also supplies our body with proteins, carbohydrates, fats, vitamins, minerals and fiber. It must be kept in mind that the body requires these nutrients in a specific amount. Any deficiency or excess of these nutrients can lead to ill-health. A calorie is essentially a unit for measuring heat energy. It is the amount of heat energy required to raise the temperature of one gram of water by one degree Celsius. The energy that is contained in a particular food item is measured in terms of calories and kilocalories. It is also used to estimate the energy requirements of the human body.
The human body requires energy for a variety of activities such as breathing, pumping blood, walking, sitting, thinking, etc. Every action that you perform requires a certain amount of energy. Even when the body is at rest, it still requires energy, to ensure that circulation and respiration is maintained. Energy is also expended to maintain the body at the optimum temperature for survival. Young children and infants also require energy to aid their body’s growth process.
The daily activities of the body require energy, which is also supplied by the food we eat. The energy value of food is measured in units called calories. Food also supplies our body with proteins, carbohydrates, fats, vitamins, minerals and fiber. It must be kept in mind that the body requires these nutrients in a specific amount. Any deficiency or excess of these nutrients can lead to ill-health. A calorie is essentially a unit for measuring heat energy. It is the amount of heat energy required to raise the temperature of one gram of water by one degree Celsius. The energy that is contained in a particular food item is measured in terms of calories and kilocalories. It is also used to estimate the energy requirements of the human body.
The human body requires energy for a variety of activities such as breathing, pumping blood, walking, sitting, thinking, etc. Every action that you perform requires a certain amount of energy. Even when the body is at rest, it still requires energy, to ensure that circulation and respiration is maintained. Energy is also expended to maintain the body at the optimum temperature for survival. Young children and infants also require energy to aid their body’s growth process.
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