Category: Nutrition


What a Detox Diet Entails

May 2, 2018

Nutrition

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Frequent consumption of spicy and heavy foods compromises the digestive health and renders one more vulnerable to intestinal disorders. The system gets toxic, a result of the production of free radicals and gases inside the body. Hence, there is a need to detoxify the body from such harmful materials through observation of a detox diet within a certain period. It is possible to flush toxins out of your body by taking a diet containing sufficient vegetables and fruits.

Detox Diet Plan

Knowledge on the advantages of detox diets is useful and you’ll get encouraged to continue following your natural diet for a moment. It is impossible to jump into this plan straight away by scarifying some of your favorite foods. Wait for 3 or more days to be acquainted with these foods and then you’ll find the difference enjoyable. Make a plan with a goal well in advance and then observe a diet which suits your system. Go for foods which detoxify the body. Here are some tips on a detox diet.

Fruit Diet

Citrus fruits are the most efficient detoxifying agents hence feature in a detox diet. Take watery and citrus fruits constantly for 2 days. Begin your days with a glass containing fresh lemon juice which is stirred with honey. You may add crushed holy basil leaves inside it. Wait for an hour and then take a dish containing varied vegetables mixed with some citrus fruits. The plate will have cucumber, broccoli, melons and oranges among others. Eat to your satisfaction. Take a light water-based soup during lunchtime. Take pineapple and apple slices during the afternoon. Vegetable or fruit salad is preferable at dinner time. During the two days, you need to restrict yourself against drinking aerated drinks, canned juices or fast foods. Take green tea. Alongside these, take 3 or more liters of warm water daily.

Juice Diet

A naturally occurring detox diet constituting vegetable juices and fresh fruits effectively eliminates harmful toxins found in the body. Juice made using sweet lime, pineapple, watermelon, grapes and oranges contain minerals and antitoxins. Take a liquid diet for three days and then note the difference. Vegetables such as spinach and yam serve as wonderful detoxifying agents. Juices may also prevent unnecessary weight gain. Take juices in their natural form. A glass containing fresh mixed juice plus a plate full of boiled vegetables remains the best way to begin the day while under this diet. You have the option of alternating the lunch menu by drinking vegetable juices and eating fruit salads. Eat a mixture of carrot salad with peaches, pineapples, pomegranates, berries or pears during dinner.

Soup Diet

Soups are necessary in keeping you full the whole day. Consider soup recipes which require no addition of spices. Boil the vegetables and then add pepper and salt. Drink while warm without garnishing using butter or cheese. Take soups for a two-day period alongside plenty of fruits and water. To vary the flavor and taste, stir in coconut milk. Eat buttermilk or yogurt as you follow soup diets. You may sauté the vegetables in olive oil.

Top 10 Healthy Foods To Eat While Pregnant

May 2, 2018

Nutrition

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During pregnancy, women often get misled by the false notion of binging for two. Although, its true that you’ll need those extra calories during your pregnancy, you must aim at getting those extra calories with healthier food choices. The best thing about making wise choices of healthy food to eat while pregnant is that most of these foods are really tasty.

Apart from the usual fruit, vegetable, fiber and whole-grain bread recommendation, here’s a list of essential healthy food to eat while pregnant, that ought to make it to your grocery shopping cart.

Top 10 choices of healthy food to eat while pregnant:

1. Fresh or dried plums are filled with powerful antioxidants. These are great for constipation relief, commonly experienced in pregnancy.

2. Beets are rich in folate. It has natural red pigments that possess potent antioxidants. This will help in strengthening your immune system.

3. Pumpkin seeds make a healthy snack since they are rich in magnesium. Taking a high level of magnesium will reduce the risk of fatal death in the early months of pregnancy.

4. Cabbage is loaded with cancer-fighting enzymes. Eat it chopped and raw as a crunchy sandwich or burger topping. You could also add it to your salad.

5. For a quick, handy snack, grab a few natural almonds sprinkled with cinnamon. Almonds are filled with minerals and vitamins that will ensure that your baby receives all of the essential nutrients it requires the most. Just don’t eat too many because they contain a lot of fat.

6. Frozen and fresh blueberries will support a healthier immune system and improved memory.

7. Cinnamon will control your cholesterol levels and blood sugar. Controlling your blood sugar during pregnancy is particularly important. Add it in some hot chocolate or your oatmeal to derive its health benefits.

8. Fresh pumpkin, when cooked into a soup, will offer increased immunity. It is also a rich source of fiber and helps relieve constipation.

9. Sardines are rich sources of omega 3, calcium, phosphorus, potassium, zinc, manganese, copper, iron, magnesium and vitamin B complex.

10. Turmeric is a great spice as it carries anti inflammatory and anti cancer properties.

Your appetite is the best indicator of the quantity of foods you must eat during pregnancy. However, you must choose healthy food to eat while pregnant. The above selection offers you several tasty treats and also provide nutrient rich benefits for you and your baby’s overall health.

Vegetarians

Vegetarian diet must also be filled with protein rich healthy food during pregnancy. Foods that contain protein are essential for your baby’s cellular development and growth. Rice and beans when combined, offer incredibly rich sources of protein. Also, most people don’t know that spinach and broccoli have more protein than red meat.

Meat Eaters

For non-vegetarians, healthy food to eat while pregnant includes protein rich food items such as beef, turkey, tuna, eggs and chicken. These are especially rich in protein per ounce. Just be aware that these foods also have an excessive amount of saturated fat.

Peppermint tea is great especially during the first trimester of your pregnancy, since it calms down the digestive tract and relieves morning sickness as well as heartburn.

It is a good idea to choose healthy food to eat while pregnant not only to help in your baby’s growth but also to ensure that those excess pounds don’t creep in and increase an uncomfortable feeling towards the end of your pregnancy.

Natural Anti Inflammatory Foods

May 2, 2018

Nutrition

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A natural process which has a biological purpose to initiate the healing by increasing the circulation is known as inflammation. It is a process which involves the vascular system and immune system. It also involves interplay of various chemical mediators and is known as a complex process. Here, the nourishment and the white blood cells are brought by the increased circulation to the place of infection or injury so that the invading pathogens are killed and the damaged ones are repaired.

The characteristics of inflammation are heat, redness, swelling and pain. Inflammation can be either treated by medicines or naturally by being on a diet. Medicines have side effects, so natural anti inflammatory foods are consumed for better performance without any risk. However, different foods are said to be metabolized differently, some of it promote inflammation while others reduce it. Here are some of the natural anti inflammatory foods.

1. Vegetables and Fruits: Vegetables and fruits of green and bright color help the process of inflammatory. Vegetables and fruits are rich in minerals, fiber, vitamins and antioxidants by which the body gets the essential building blocks for health, for example, squash, sweet potatoes, avocados, beans, lentils, dark green leafy vegetables and cruciferous vegetables. There are many antioxidants and phytochemicals present in the vegetables and fruits that have anti inflammatory properties.

2. Fats: Foods like coconut oil, nuts, sardines, salmon, olive oil and avocados are natural anti inflammatory foods which are very healthy. Omega 3 fatty acids are also natural anti inflammatory agents which are converted into prostaglandins, a hormone like substance. These are found in oily fish of cold water like mackerel, herring and salmon. These are also found in flax seed which is also known as linseed and its oil. The omega 6 fats also help in reducing the pain and inflammation and these are found in sesame seed oil, safflower, sunflower and pumpkin.

3. Spices: There are many spices which help in reducing the inflammation out of which turmeric is the best. It is the best natural anti inflammatory food which is recommended to the patients suffering from arthritis. It can either be taken as a supplement or it can be added to the food. Other spices used for reducing the inflammation are rosemary, cinnamon, garlic, ginger and oregano. Polyphenols and bioflavanoids are used to reduce inflammation as well as fight with the free radicals. Cayenne pepper too is used as anti inflammatory as it has capsicum present in it and capsicums are often used in creams for pain relief.

4. Grain: Whole grains are natural anti inflammatory foods which are rich in complex carbohydrates. The complex carbohydrates help in preventing spikes in the sugar level of the blood because the sugar promotes inflammation. However, grains should be not refined as these have bran and germ and if it is been removed then there is a loss of minerals, vitamins and fiber. Some of the best grains are bulgar, oats, whole oats, quinoa, whole wheat and couscous.

6 Healthy Foods to Eat for People With Kidney Disease

May 2, 2018

Nutrition

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Eating a diet rich in fruit and vegetables is certain to benefit people suffering with kidney disease. They can experience a variety of problems from eating a poor diet, such as cardiovascular disease and increased inflammation. Let’s take a look at six healthy foods that can form part of a kidney-friendly diet:

Red bell peppers

Red bell peppers are easily added to the diet as part of a chicken or tuna salad, an appetizer or a snack. This vegetable is high in flavor, low in potassium, and a great source of fiber, folic acid, vitamin A and vitamin C. A major reason the peppers benefit is the high lycopene content which is a type of antioxidant.

Cabbage

Cabbage is one of the many cruciferous vegetables and rich in the chemical compound phytochemicals which is known to help fight-off free radical damage. This vegetable is a great choice because of the low potassium content and high fiber, vitamin C and vitamin K content. Cabbage is very versatile with plenty of options to add to a meal. Also, it can be prepared by boiling, steaming or using the microwave.

Garlic

Garlic is beneficial for the health in many different ways, such as reducing inflammation, lowering cholesterol and preventing the build up of plaque on the teeth. It is very easy to add to a pasta, vegetable or meal dish, and comes in powdered, minced, bottled form, as well as fresh cloves. Also, it is a useful option to flavor dishes for those patients who have been recommended a low-sodium diet.

Cauliflower

The cauliflower is a further type of cruciferous vegetable that is a reliable source of fiber, folate and vitamin C. Plus, it is high in compounds like thiocyanates, glucosinolates and indoles which help the liver in the process of neutralizing toxic substances in the body. Cauliflower is highly versatile and easy to use in plenty of dishes. It can even be used as a satisfactory alternative for mashed potatoes for those on a kidney-friendly diet.

Apples

Apples are very beneficial health wise and high in anti-inflammatory compounds and fiber. This fruit is known to help lower the risk of heart disease, prevent constipation and reduce cholesterol. It is a versatile fruit that gives the option to make a sauce, blend into fresh juice, stew, bake, or simply eat raw.

Blueberries

A regular serving of blueberries can introduce a good amount of fiber, antioxidants, manganese and vitamin C to the body. Also, they are rich in natural compounds that can help to control issues with inflammation.

Healthier Eating

May 2, 2018

Nutrition

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1. Eat more fruits and veggies
· “Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables,” says Lisa Young, PhD, author of The Portion Teller Plan and adjunct professor of nutrition at New York University. No need to be worried about having to try to eat nine servings a day just start adding these things to your everyday meal. For example, if you eat cereal for breakfast then cut up a banana and put it in there, or even putting spinach on your sandwiches. I practice the “50 percent rule”: aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you’ll also likely shed some weight because veggies have less calories than other foods like breads, pasta, chips or anything else we eat daily.

2. Watch for liquid calories
· Soda is all sugar, not only is there no nutritional value to it, it just racks up your daily calories. Go with water anytime you are thirsty. Eight glasses of water are recommended per day, but you can always put flavoring into your waters.

3. Eat more fiber
Fiber doesn’t only keep you full but it also can help you lose weight. The best way to put more fiber into your diet is to change your white bread for whole grain. Or even get those fiber dissolvable powder and put it in a glass of water a day.

4. Be a smart shopper
· Eat BEFORE you go to the grocery store. If you don’t you will be more tempted to buying foods you should not be eating simply because they look good and easy to make. When shopping look at the nutrition content for things like no (or low) saturated fat, low sodium, and high fiber.

5. Start snacking smart
· We all snack because it holds us over until our next actual meal. Prepare yourself with smart, packable choices like a whole fruit, a granola bar, or a yogurt. If you are more of a savory and indulgent person you can have almonds or a slice of cheese just remember your portions.

6. Plan ahead
· Meal prepping can be your best friend. Find a day in the week that you have about two hours of downtime. Find some recipes online and make foods for the week and store them in your fridge or freezer. If you don’t want to meal prep like that just make sure whenever you go out for long periods of time to bring something from home like a sandwich or some small snacks. It will keep you on track.

7. Pace your eating
· If you are anything like me and eat your meals in record time try to slow it down and stretch your meals to 30 minutes. Eating slowly can cause you to eat less calories per meal. Sipping on water between bites, chewing completely and just being mindful can help you slow down your eating.