Clean Foods

Oils- use sparingly- Sunflower oil, coconut oil, walnut oil, avocado oil, olive oil, grapeseed oil, pumpkin seed oil

Fatty Proteins- avocado, coconut, walnuts, cashews, almonds, nut meal/flour, seeds, all natural peanut butter, salmon, sea bass, mackerel (limit high in mercury), bluefish, trout, mussels, bluefin tuna.

Lean proteins- 6-8 oz portion- soul, flounder, cod, halibut, mahi mahi, red snapper, orange roughy (limit high in mercury), ahi tuna (limit high in mercury), swordfish (limit high in mercury), grouper, egg whites, chicken breast, extra lean turkey, London broil, top round, turkey, pork chops, game meat, bison, tofu, tempeh, shellfish, scallops.

Flours- spelt flour, whole grain wheat flour, oat flour, chickpea flour, rice flour, quinoa flour.
Sweeteners- sugar free maple syrup (use sparingly), coconut sugar, no sugar applesauce, stevia in the raw or truvia.

Fruits- Berries are best in the morning, although I add mine to my post-workout shake, bananas are best post workout as well an apple a day is wonderful eat your berries with protein to help slow the effect on your blood sugar. Limit your fruit to 3 times a day and always with a protein.

Vegetables- Make sure you are steaming, grilling or roasting your vegetables with a small amount of approved oil. Stay away from sautéed or fried. Leafy vegetables are a great addition to a protein shake or for a green smoothie in the morning (make sure you have protein too) Aim for 7-9 1 cup servings of vegetables per day.

Superfoods- spirulina, chia, and flaxseeds.

Dairy & Dairy Alternatives- Unsweetened almond milk, unsweetened rice milk, unsweetened coconut milk, greek yogurt (plain), cottage cheese, mozzarella   (always organic)

Condiments- apple cider vinegar, balsamic or raspberry vinaigrette, red wine vinegar, white vinegar, rice vinegar, ketchup (organic), reduced sodium soy sauce, reduced sodium teriyaki sauce, salsa or fresh pico de gallo, hot sauce, low sugar steak sauce, chili paste, herb pastes, tomato paste, low sugar tomato sauce, mustard, low sodium broths, Worcestershire sauce (no high fructose corn syrup), fat free cooking spray (best is a mister misto with olive oil).

Misc- Salt, nutritional yeast, dry herbs, spices, coffee, tea, vanilla extract.

Carbs and starches- barley-3/4 c, corn tortilla (food for life brand is best) 2-3, cream of rice or wheat 1 serving, Ezekiel bread (food for life brand)- 1 slice, lentils ¾ c, oats 1 serving, whole wheat pasta 1 c, potato white (occasionally) 5 oz, rice cakes (plain or organic with no sugar)- 3, brown rice- ¾ c, sweet potato- 4-6 oz, pinto beans- ¾ c, chickpea- ¾ c, kidney beans- ¾ c, (other varieties of beans- ¾ c), quinoa- ¼ c, couscous- ¼ c.

The Ultimate Health Drink: Water

 

Drinking generous amounts of water is vitally important for sustaining and improving health. As a matter of fact, it is said that just drinking adequate amounts of water on a daily basis could keep a number of health problems at bay, such as migraine and various pains.  It is also a noteworthy fact that many people inadvertently dehydrate themselves under the guise of drinking tea, coffee and other beverages.

It might be helpful to understand the role water plays in the keeping the human body healthy.

Body Constituent

Water is by far, the most important component in the human body, accounting for nearly two thirds (55-78% depending upon a few factors) of the body mass. Water also accounts for nearly 90% of our brain matter, and nearly 75% of muscles.  Meanwhile blood comprises of around 85% of water.

What does it to for the body?

Water is the building block of all life matter and plays a hugely important role in sustaining life.

To begin with, water transfers oxygen, vitamins, minerals, calcium, sodium, and all other important nutrients to various cells/tissues of the body.  It also enhances our metabolism rate while allowing our important organs to absorb water properly.

Water also helps to moisturize the air that is absorbed by our lungs. Moreover, water regulates body temperature and is also a great detoxifier. This means that it has the ability to flush out dangerous toxins. In addition, water also helps protect our bones and joints by keeping them lubricated.

Preventing dehydration

Another function of the water is to relay the feeling of pain or discomfort to the brain. Lack of adequate water supply can cause the brain to feel lethargic, which in turn manifests in outwardly symptoms like and migraines.  Therefore, migraines in many cases might be an indicator that the body is close to being dehydrated. Water and water-based fruits like watermelon have been known to be very beneficial in this regard.

When dehydrated, one tends to suffer from cramps, fatigue, constipation, headaches, skin dryness, kidney problems and even death in extreme cases .

Water and Weight Loss

Water is known to be one the most efficient calorie restrictors because of its ability to suppress appetite.  The American Chemical Society conducted a research in 2010 (source:  http://www.eurekalert.org/pub_releases/2010-08/acs-ctc080910.php) which indicated that drinking 1-2 glasses of water prior to meals could lead to the consumption of 8,400 lesser calories each month. This could have a positive effect on weight loss endeavours.

Osteoarthritis

Consumption of around 6-8 glasses of water every day can also be an effective mechanism to prevent the onset of osteoarthritis, according to  the University of Maryland Medical Centre  , This is attributed to the fact that sufficient hydration makes joints less susceptible to decay while keeping the cartilages healthy.

Mental Well-Being

Water intake is also directly co-related to the well-being of active individuals.  According to a study carried out by the Tufts University (on college athletes), our moods can be influenced by fluid intake and the lack thereof.   The study found that those individuals who engaged in high-intensity exercise regimes but did not drink enough fluids were prone to depression and anger.

Get out of bed right

When the alarm clock rings every morning the first thought is to hurry out of bed. Resist the thought and take your time. First roll over to the edge of the bed and lie flat on your back. Then bring your feet down to the floor and bend your upper body sideways. Do not get up vertically and sit in bed as that puts a lot of pressure on the back.

Kickboxing for Health

Nothing matches up to the feeling of punching a heavy bag. Its relieving, it’s empowering and most importantly it is a great alternative to slogging at the gym. It strengthens your arms, shoulders and back muscles and paves your way to perfect health.

Clothes and footwear

Clothes and footwear: Loose, cotton clothes are the best during monsoon. It is advisable to avoid jeans as they do not dry quickly. Also, use talcum/prickly heat power in areas which are more prone to fungal infections. Do not wear wet shoes as this might lead to more infections. Invest in another pair of shoes, so that you have an alternate pair handy. Avoid walking bare footed.

Eye Tips

Eye care during monsoon: Some of the common eye problems during monsoon are conjunctivitis, eye styes, dry eyes, corneal ulcers. Here are a few precautions with which you can avoid these infections from troubling you:

Wash your hands after you touch your face or eyes.
Do not share your eye medicines, contact lens solutions/containers, towels and handkerchiefs with others
Avoid eye makeup when you have an infection
Use an antibacterial lotion
Try not to use your contact lenses when you have an infection

 

 

Milk for Health

Milk is extremely rich in calcium and also aids in burning fat. With increased cases of osteoporosis and arthritis among elderly males, a regular intake of fat-free milk will do wonders to their health. A glass of milk at breakfast, and one before going to bed will fulfil the daily dietary needs.

Have a balanced diet

Have a balanced diet: As digestion during monsoon is slow, eat moderately and only when hungry. Eating when you are not hungry can lead to indigestion and sometimes to jaundice.

Vegetables such as bitter gourd, bitter herbs like neem and haldi (turmeric) are rich in antioxidants and the medicinal properties in them can help in preventing infections.

Make it a point to have fruits like cherries, bananas, apples, pomegranates, plums, litchis, pears and vegetables like carrots, radish and fenugreek a part of your regular diet. Spices such as pepper, asafoetida (hing), turmeric and coriander improve immunity and at the same time help in digestion.

Avoid puddles

Avoid puddles: Avoid getting your feet wet. In case you do end up walking into one of those puddles, immediately clean and dry them with a soft, dry towel. Dampness can lead to fungal infections and athlete’s foot. These infections might affect your toes and nails and if you are diabetic, you will have to take special care of your feet. Keep your shoes, socks and raincoats clean and dry at all times.

Using the fumes of dry neem leaves to dry your clothes is said to be helpful.

Keep yourself hydrated: You might wonder why you need to drink more water during monsoon. Here is the answer – In monsoon, sweat does not evaporate quickly as the humidity levels are high and this prevents the body from releasing heat. Therefore, keeping a bottle of water handy is always advisable. Avoid carbonated drinks as they reduce mineral levels which stop the enzymes from functioning efficiently resulting in indigestion. Instead drink warm beverages such as ginger tea. Always drink boiled and cooled water. less

Exercise and rest during monsoon: The drizzles and showers during mornings and evenings might hamper your exercise routine. However, that can be taken care of by exercising at home. You can do a few simple stretch exercises, sit-ups, waist and knee bends in your drawing room to flex your muscles. Yoga is another method of exercise which can be performed indoors and it is known to help reduce respiratory problems during monsoon.

And if you are not in the mood for exercises, take up the cleaning of cupboards, shelves and your kitchen which you have been postponing. However, avoid excess physical exertion. Also, avoid sleeping during daytime.

Eat clean, fresh food

Eat clean, fresh food: Make sure that you wash all your fruits and vegetables before consuming them, especially leafy vegetables. Steam the leafy vegetables and your cauliflower in order to kill the germs. Contaminated food might lead to illnesses such as jaundice.

Eating freshly cooked food is recommended. Soups and stews are helpful, as they are light and nutritious, but filling. Try and eat cooked food instead of uncooked vegetables and salads, unless they are organic.

Stretch a sore back

Stretching is a great way to relieve backache. While lying flat on the bed, bring your knees slowly to your chest and put a little pressure then relax and repeat. This is helpful for lower back pain.

Water for Health

Water: Few people — whether active or not — drink sufficient water, and side effects of even slight dehydration include headaches, fatigue and low concentration levels. Yet increasing fluid intake can increase energy levels, aid digestion, give skin a boost and help boost your anti-aging armoury. Concentrate on drinking little and often throughout the day, being extra vigilant after exercise or when you've been confined in a dry, overheated or air-conditioned environment.

Tomatoes and carrots contain anti-oxidants, beta carotene and lycopene that protect your skin from sun damage and repair skin cells.

Be active and on the move

Being in any one posture for long intervals of time causes a sore back. If you have a desk job, make sure you walk during your coffee and lunch breaks. This improves your blood circulation and uses the muscles to an extent.

Pay attention to your posture

This cannot be said enough. Slouching, sitting on sofas which do not offer firm support to the back and sleeping in an awkward position may give you a stiff back the next morning. Reclining in a chair without support to the lower back in the form of a cushion is a no-no. Sleeping on the side in the foetal position is the best way to take the pressure off a weak back.

Do you have a desk job? Then this workplace ... more
Stretch a sore back:

Stretching is a great way to relieve backache. While lying flat on the bed, bring your knees slowly to your chest and put a little pressure then relax and repeat. This is helpful for lower back pain.

Pay attention to your posture

This cannot be said enough. Slouching, sitting on sofas which do not offer firm support to the back and sleeping in an awkward position may give you a stiff back the next morning. Reclining in a chair without support to the lower back in the form of a cushion is a no-no. Sleeping on the side in the foetal position is the best way to take the pressure off a weak back.

MISUNDERSTANDING
CHRONIC DISEASES CAN’T BE PREVENTED
Adopting a pessimistic attitude, some people believe that there is nothing that can be done, anyway. In reality, the major causes of chronic diseases are known, and if these risk factors were eliminated, at least 80% of all heart disease, stroke and type 2 diabetes would be prevented; over 40% of cancer would be prevented.by regular exercise and improving eating habits

Easily digestible fruit

Easily digestible fruit: Fruit is nature’s answer to a healthy sugar high, and it provides carbohydrates to boost your energy levels. Fresh fruit such as bananas and apples are loaded with vitamin C, antioxidants, and fibre, making this a fantastic way to give you a natural boost of energy before your workout. Make sure you opt for easily digestible fruit as those that are hard to digest – such as those from the citrus family – could hinder your exercise by causing stomach cramps.Bowl of fruit.

Eggs for Health

Eggs are the perfect food. Their yolks are packed with all required fat-soluble vitamins (A, D, E, and K), iron and heart-healthy omega-3 fat. The whites have all the water-soluble B vitamins and are the source of the highest quality protein. eat two eggs every day.

Green beans

Green beans are an excellent source of manganese, vitamin K and vitamin C. They are very good source of dietary fiber, potassium, iron, folate, and vitamin A. They are a good source of calcium, protein, magnesium, riboflavin, thiamin, niacin, and copper.

Fresh Fruits

Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. Studies have shown that an adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet.

Watermelon

Watermelon beats the scorching summer heat with 95% water and its electrolytes. It wards off unwanted pesticides with its think rind and harbours enormous vitamin A, lycopene and an antioxidant - glutathione preroxidase present at the red pulpy area close to the rind. The white rind which we commonly discard as tasteless contains Citrulline, an amino acid that produces the vasodilator - nitric oxide. The ability of citrulline to convert to L-arginine promotes heart health. It is worthy to note the edible watermelon seeds hide tryptophan, B vitamins and are relatively rich in proteins and lipids.

Kiwi fruit for vitamin

Kiwi fruit with vitamin C, vitamin E and omega-3 fatty acids from its numerous edible seeds have potential properties of a natural blood thinner. It also has a protein-dissolving enzyme actinidin that digests proteins. Skip Kiwi in desserts containing milk or dairy as it will dissolve milk.

Pomegranate

Pomegranate an exotic fruit is an antidote for heart ailments due to its polyphenolic anti-oxidant compound - punicalagin. Pomegranate seeds are high in inflammatory fighting elagitannins, quercetin and anthocyanins. Pomegranate tea is known to lower cholesterol and reduce LDL oxidation. What you may have not known is Pomegranate rind or peel extract which is a decoction, is packed with phenolics, flavonoids and proanthocyanidines that is traditionally used to treat diarrhoea, dysentery or intestinal parasites.

Pineapple

Pineapple, an excellent source of vitamin C is a natural digestive aid and a meat tenderizer as it contains a proteolytic enzyme - bromelain. It has potent anti-inflammatory properties and significantly alleviates symptoms of rheumatoid arthritis, sinusitis, gout, sore throat or inflammation due to surgery or physical injury. It also helps in fat burning and weight loss due to its thermic effect.

Muskmelon

Muskmelon is an excellent source of phytochemicals – vitamin A and C. Lesser known is it being rich in an enzymatic antioxidant known as superoxide dismutase (SOD) which is essential for maintaining strong defence with enhanced reactive oxygen species scavenging capacity to combat stress in the human body.

Grapes

Grapes have garnered attention due to its polyphenol - resveratrol that promotes longevity and several antioxidants shielding cardiovascular system. Grapes contain ellagic acid. Anthocyanins, found abundantly in red grapes and Catechins, a type of flavonoid found in green varieties also have health promoting effects. Grapes seeds also offer essential fatty acids and tocopherol.

Green tea

Green tea: There is no end to the benefits of this super drink; green tea boasts a wealth of benefits that earns it the top spot in our anti-aging food list. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol and studies have even shown that green tea can be effective at preventing cancer. That's as close to the elixir of life as you can get

Ginger(Adrak)

Ginger(Adrak)- Ginger is a well-known remedy for various gastrointestinal problems.Chewing a piece of ginger tossed in honey helps relieve the severity of nausea.Ginger tea relieves stomach cramps and upset caused by food poisoning.

Stay hydrated. Your body tends to lose a lot of moisture in the summer, so it’s important to regularly replenish the H2O. Drink a lot of water and liquids and your skin will stay soft and moisturised as well...

Run There can be no better form of exercise or method of building stamina, than regularly running. Not only does running help you burn fat and calories, it also tone the muscles of your legs and butt. So, wake up an hour earlier than usual, and make
running a part of your life!

Aerobic exercise

Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.Aerobic exercise helps lower high blood pressure, control blood sugar and relieve chronic muscle pain. If you've had a heart attack, aerobic exercise can help prevent subsequent attacks. Aerobic exercise activates your immune system. Aerobic exercise increases the concentration of high-density lipoprotein (HDL, or "good") cholesterol and decreases the concentration of low-density lipoprotein (LDL, or "bad") cholesterol in your blood. Aerobic exercise can ease the gloominess of depression and reduce the tension associated with anxiety, as well as promote relaxation. Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp.

Apple

The apple is a highly nutritive food.It contains minerals and vitamins in abundance.Apples are invaluable in maintenance of good health.Apples can be used as a salad and taken with other fruits or cooked or baked.Freshly prepared apple juice is one of the best fruit juices.Its regular consumption with milk promotes health and youthfulness and helps build healthy and bright skin.Apple is the best fruit to tone up a weak and run down condition of the human system.

Tomato

Tomato :The tomato is one of the most important vegetables in most regions of the world.It removes disease particles and opens natural channels of the body.It is gentle natural stimulant for kidneys and helps to wash away the toxins which cause diseases and contaminate our system.It is highly beneficial in the treatment of acidosis and other disease associated with too much acid in the system .Because of its low carbohydrate contents ,it is very good food for diabetic patient and for those who want to reduce their body weight.It also supplies the essential food elements to preserve the health.

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear

Water for Finess

Water accounts for two-thirds of body weight and the brain alone is 73 % water. Water aids all bodily functions - digestion, absorption, circulation, brain function, nerve conduction, muscle contraction, moist nasal passages, lubrication, blood pressure and overall metabolism. Optimal hydration helps to detoxify, maintain supple skin, flushes out toxins, prevents UTI, kidney stones and constipation. It is essential to replenish water lost in breath, perspiration, urine and bowel movements each day as cells and muscles shrivel and rejuvenate only in ampleness of water.

Leamon for Fitness

Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving..

Green Tea

Green tea is rich in antioxidants, such as Vitamins C and E. It is rich in flavonoids and known for its various health promoting qualities and anti- ageing properties. It is known to keep away heart diseases and cancer.