Amazing Health benefits Of Dates You Never Know

Dates fruit are very common food in the middle east. Various types of dates are found worldwide mainly Khodry, Khalas, Ruthana, Sukkary, Sefri, Segae, Ajwa, Hilali and Munifi. Dates and their constituents show a role in diseases prevention through anti-oxidant, anti-inflammatory, anti-bacterial activity.

Dates are very useful and healthy for our body because of its constituents. Dates have dietary fibers, protein, vitamin, iron etc.

Here are the important health benefits of eating dates regularly.

Anti Diabetic

Diabetes is a widely spread diseases. The number of diabetes patients increasing every year. Presently the treatment of diabetes based on synthetic medicines or oral hypoglycemic agents is effective but is has some adverse effects also. Therefore natural products and their constituents is a good approach in the control of diseases like diabetes as they are less toxic and free from side effects than synthetic ones. 

There are various active compounds present in dates (Phoenix Dactylifera Extract) such as flavenoids, steroids, phenol and saponines, which play a role as anti-diabetic. Another important study showed that consumption of dates may be of benefit in glycaemic and lipid control of diabetic patients.

Anti Cancer

Cancer is another disease which is spreading fast. But date fruit may have some benefits which can prevent the cancer.

Cancer caused by the alteration in mechanism of action of genes. There are numerous chemo preventive agents used to cure various types of diseases including cancer. But these drugs show an adverse side effect through alteration in gene normal action.

The dates fruits constituents has shown the anti tumor activity but its exact mechanism of action of dates and their constituents in the prevention of tumor is not known exactly. Earlier studies reported that beta D-glucan from dates has shown anti tumor activity.

Anti Inflammatory

Dates are very useful in case of inflammation. Inflammation is one of the important defense mechanisms against various factors such as infection, burn, toxic chemicals, allergens and other stimuli. Transcription factors LOX and NF-kB play a significant role in the inflammation, cancer, diabetes and other diseases.

It is believed that natural products are a good remedy in the suppression of NF-kB and acts as anti-inflammatory agents. Some studies have shown that constituents of plants such as phenolics and flavonoids act as excellent anti-inflammatory agents.

Date fruits play a significant role as anti-inflammatory and recent report on the Ajwa dates showed that ethyl acetate, methanolic, and water extracts of Ajwa dates inhibit the lipid peroxidation cyclooxygenase enzymes COX-1 and COX2. A study in the support of dates as anti-inflammatory showed that the leaves of dates can be considered as a good source of natural antioxidant and anti-inflammation drugs.

Anti Microbial

Studies shows that eating dates fruit regularly strengthens your immune system. The incidence of drug resistance against microbial pathogens is increasing significantly worldwide. Bacterial resistance against antimicrobial agents is one of the major difficulties in treatment.

An important study showed that the effect of methanol and acetone extracts of leaves and pits of Dates fruit prevents the growth of F. oxysporum, Fusarium sp., F. solani, A. alternata, Alternaria pathogens.

Anti Oxidants

Antioxidants are important for our body. Antioxidants are chemicals that interact and deactivate the free radicals, therefore preventing them from causing harm to our body. The prevention of actions of free radical is important step in the management of various diseases.

Dates fruits have high composition of carbohydrates, salts and minerals, dietary fibre, vitamins, fatty acids and amino acid gives a unique value in human nutrition. A recent report showed that aqueous extracts of dates have antioxidant, antimicrobial and anti-mutagenic activity. Some studies also shows that dates constitutes good source of antioxidant and have the highest concentration of polyphenols among the dried fruits.

Positive Effect on Fertility

Dates fruits have some important constituents and each constituent play a role in the management of diseases and fertility.

Dates helps in infertility or problem in reproductive system. Numerous studies or reports are in the support of dates in solving the problem of infertility. Earlier investigators have shown that micro elements from date palm polen extract (DPP) such as estrone, sterols, and other agents that influence male fertility.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/

10 Amazing Food Portion Control Tips You Never Know

Why you need to control your food portion size? The answer is to get a healthy weight and body by adapting good eating habits. Healthy food includes food full of nutritions with less calories. 

What is portion size? A portion is the amount of food or meal that you choose to eat for a meal or snack. It can be big or small, it depends on your choice. Include variety of foods in your meal.

You will be surprised by knowing that the average meal portion size has been increased in the last 20 years. Now you can find food for 2 to 3 people in a single plate you ordered. This is called portion distortion. Portion distortion disturbs your diet plan and create a problem of overeating.

You can understand that overeating never helps you. It only creates problem by increasing your weight and make you obese. If you become obese, you may attracts various diseases like cardiovascular, hypertension, diabetes etc. Correct portion size of your meal can help you to remain fit and avoid obesity. 

You should ask question from yourself, how many calories you need each day to lose weight or maintain your weight? It depends on your age, weight, metabolism, whether you are male or female, how active you are and other factors.

Now, you are thinking about how to check and control your meal portion size? 

Here are 10 tips you can use to control your portion size.

1. Always buy single serving snacks and beverages. Remember to check the nutritional information on the label. By checking label, you can ensure how much calories you are taking. Eat healthy snacks and try to take lowest possible calorie snacks. Also, small portion size, better for your health.

2. Avoid larger plates and use smaller plate for eating. 
Try to calm down your food craving by swapping your main meal plate with salad plate. We tend to fill our empty stomach space on whatever plate we use.

3. Avoid or resist going for second or third plate. 
Put you food platters in the kitchen not on the dining table. By doing this you can resist yourself for the 2nd or 3rd round of eating.

4. Don't be greedy while eating. 
You should avoid eating more than you can eat therefore skip all you-can-eat food and unnecessary drinks on your table.

5. Put snacks-to-eat in a bowl not in a bag. 
Put popcorn, chips etc in a bowl while watching TV. The idea is to control your eating size of snacks, otherwise you can eat more than you should.

6. Split your main course of a meal with your friend or partner when dining out. 
Take half of your main meal and take salad for the other half. By doing this you can limit your calorie intake.

7. Order small quantity while eating out. 
Remember healthy eating is important not the quantity of your meal. Healthy food in less quantity is better than the unhealthy food in large quantity.

8. Eat less but regularly throughout the day. 
Try to eat small portion of your food in every 2 or 3 hours. You can eat fruit salad or snacks or other healthy food. It helps you to control your hunger and overeating.

9. Eat nutrient dense food with low calorie. If you need help to identify these foods, ask your doctor or diet expert. High fiber and protein food satisfies your stomach in less quantity.

10. Be mindful about what your are eating. Healthy food is all you need. Eat only when you are hungry. Don't eat by just seeing your favorite food on the table. Eat slowly and enjoy every bite of your healthy food.

These are the best tips to control your food portion size. You will find good result on your body when doing this. Good eating habits and food portion control helps you to maintain your belly size small and a healthy weight you deserve.


READ MORE...

• Best foods for you to deal with stress and depression. 
• 10 Best foods for your healthy heart you never know.
• Amazing health benefits of honey You must know.
• 5 best eating habits to get you a healthy lifestyle.

Resources:

https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

Best Tips For You To Lose Weight Effectively

You can lose weight with a proper balanced healthy diet and regular exercise. But you feel wonder when you regain weight after some time. This kind of things may discourage you to continue your weight loss goal. 

"There is a clear formula for weight lose that you need to burn more calories than you eat."

A proper healthy balanced diet and regular exercise is the key for a healthy weight loss. If you follow proper diet plan and combine it with good exercise pattern regularly then you can lose weight easily and keep it off.

As per National weight control registry, Among the people who successfully lose weight-

".....98% of people modified their food intake in some way to lose weight, and 

94% of people increased their physical activity."

BE REALISTIC

Measure your weight and note it down regularly. It is the best way to check your weight. Also check your body mass index (BMI). After knowing your BMI, set realistic short term goals.

"Short term weight loss goals has the maximum chances to achieve. Repeat and enhance these goals when you achieve previous until you get your healthy weight or BMI level."

UNDERSTAND YOUR FOOD

Always check or record your meal, meal time and meal quantity through a diary or an app. It simply tells you what, why and how much you are eating. It encourages you to be mindful on your meal and improves your eating habit. When your eating habits becomes good or best eating habits, you can achieve the best weight loss result.

"Your eating habits can decides how long you can sustain your weigh loss goal. Bad eating habits simply don't do any help."

CONTROL YOUR MEAL PORTION SIZES

To control overeating problem, you must take smaller portion of your meal. This help prevent eating too much. You just follow the rule which says that your stomach should be filled up to 80 percent at a time. Leave 20 percent of your stomach empty. It helps to promote better digestion.

"A good digestive system prevents stomach bloating."

GOOD FOOD CHOICES

You don't need to avoid your favorite food always. Fresh fruits and vegetables are the best to eat. Try to eat seasonal fruits and vegetable which are locally grown. They will provide you better vitamins and antioxidants.

Convert your snacks into a healthy snacks and include protein rich nuts, fruits and salad. Healthy food choices helps you to achieve and sustain your weigh loss target.

REGULAR EXERCISE

Increase your physical activity. Regular exercise will burn your calories so that you can manage your weight. Walk regularly and whenever you get the chance do some physical activity. Ditch your car if your office is nearby you. 

"Regular exercising keeps your body in shape, burn calories, make you energetic and motivated."

These tips makes easy to get your weight loss target. With healthy eating habits you can sustain your weight loss goal and achieve a healthy life. Don't forget to drink plenty of water always.

Resources:

1. http://www.nwcr.ws/Research/default.htm
2. https://pixabay.com/en/weight-loss-weight-nutrition-scale-2036969/
3. https://commons.wikimedia.org/wiki/File:Milch-Jogurt-Fr%C3%BCchte.jpg

Easy Tips To Choose Best Food To Manage Your Diabetes

There is a myth about diabetes that you should not eat foods with carbs, sugar, oil and flavor. Do you think it is correct? 

A healthy diet is the main part of your diabetes management. Actually your blood glucose level depends on what you eat, when you eat and how much you eat. The GI (glycemic) index of the food item shows the sugar content of the food. High GI index food rapidly increases your blood glucose level while low GI index food slowly increases your blood glucose level.

Experts recommends 1200 to 1500 k Cal of diet daily to Diabetes patients. Carbohydrates, fat and protein are the main ingredients for your diet. Carbohydrates are not banned in diabetes but should be eaten in the controlled manner. In case, your diabetes is in control then your taste some sweet occasionally.

Here are the nutritional elements you should eat in diabetes.

Carbohydrates

Carbohydrates are tasteful and keep your stomach feel full. It is the main part of your diet and has most impact on your blood sugar level. It is the best source of energy. Carbohydrates with fiber are the best food for your health. Though it affects the blood glucose level, you should not avoid it. 

There are some good and bad carbohydrates in case of diabetes.

Bad carbohydrates are White bread. white rice, pasta, noodles, fruit juice, fizzy drinks, sherbets, starchy vegetables like peas, corn, potatoes, lentils, sugar, jam, honey, sweet puddings, jelly, cakes, pastries, biscuits and pizza.

Good carbohydrates are Wheat, Oats, whole wheat flour, brown rice, beans, soybeans, orange, grapefruits, apples, pears, green leafy vegetables, broccoli, cauliflower, cabbage, low fat yogurt, low fat cottage cheese.

Fats

Diabetes can cause heart disease. So, replace the fat foods with good fat foods in your diet. Fat keeps your stomach full and releases energy and blood sugar slowly.

Trans fat food should be avoided because it is harmful for your body. Limit your intake of fried foods and check the label on the food product which shows 0 trans fat.

Bad fats are vansapati, whole milk fat, butter, cheese, creamy sauces, high fat meats, palm oil, coconut oil and processed food.

Good fats are Olive or canola oil, rice bran, ground nut, mustard, safflower, soybean, cooking oils, walnuts, almonds, pistachio, egg white and fish.

Protein

Protein is the main component of your muscles growth. Protein have very small effect on blood sugar. Protein should be 15-20 percent of your daily diet.

You can include protein in your snacks. Lean meat, fish, eggs, milk are the good source of protein.

Vitamins & Minerals

Vitamins and minerals helps to your body to work properly and efficiently. It is essential for the normal growth. Vitamins and minerals helps to control diabetes by strengthening the immune system. Vitamins are of two type, fat soluble and water soluble. Water-soluble vitamins are excreted much more quickly than fat-soluble vitamins, and they need to be replaced more frequently. it means you should eat more water soluble vitamins than fat soluble vitamins.

Fat soluble vitamins like A, D, E and K found in animal fats, vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins like B, C and folic acid found in fruits, vegetables, grains, milk and other dairy food.

Minerals are essential for bone health, teeth and converting food into energy. Minerals include calcium and iron. These are fond in cereals, fish, milk, dairy foods, fruits, vegetables and nuts.

Now, you know the importance of the nutritional elements for your body and diabetes. A balanced diet with protein, carbohydrates, vitamins and antioxidants helps to boost your immune system and prevent diseases. Good diet also helps to control your blood sugar level. Avoid trans fat, sugar and high GI index foods. Eat good and healthy, stay fit.

Source:
1. https://en.wikipedia.org/wiki/Vitamin
2. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.co.in/

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.

 

7 Best Food For Your Healthy Teeth

Your teeth health is dependent on what you eat. High sugar foods responsible for your tooth decay. Your diet should be teeth friendly.

Tooth decay happens with plaque. Plaques are the bad bacteria that grows in your mouth. This bacteria feeds on sugar. The more it gets sugar, it produces acid and inflammation in gums. Removal of plaques is essential for your gum and teeth health.

You should control your diet and reduces the food which contains sugar as main ingredients. There are 7 best foods you can have with your meals to improve your teeth health significantly.

1. YOGURT

Yogurt contains calcium and protein therefore it is a good food for your teeth health.

Yogurt has probiotic property, it means it supplies good bacteria and neutralizes the bad bacteria which causes cavity in teeth.

You should include yogurt in your diet but do not use yogurt with sugar.

2. CHEESE

Cheese is a tasty food which you surely like and it is beneficial for your teeth. 

Cheese is also known as saliva maker and saliva wash out the bad bacteria in your mouth.

As a dairy product, cheese is rich in calcium which makes teeth healthier.

Eating cheese increase the pH value in your mouth which helps to prevent tooth decay.

Like yogurt, cheese makes saliva and wash out the bad bacteria.

3. APPLE

Apple is high in fiber and water. Apple eating produces saliva which clean out bad bacteria and food particles.

At the end of the meal, eating apple produces scrubbing effect on your teeth thanks to its fibrous texture.

As per ADA (american dental association), fibrous food has detergent effect in your mouth and produces saliva. It strengthen the teethes against cavities and gum disease. 

4. LEAFY GREENS

Leafy greens is in the healthy food list for your health because of rich in minerals and vitamins. Leafy greens like kale (गोभी) and spinach (पालक) helps to improve oral dental health.

Leafy greens has folic acid which helps treating gum diseases in pregnant women.

5. CARROTS

Carrots considered to be a great cavity fighting vegetables. It contains keratin which prevents tooth decay.

Carrots are full of vitamin A and fiber therefore it produces saliva in your mouth while chewing it. This decreases the risk of tooth cavities.

Carrots acts like a natural abrasive for your mouth and brushed away bacteria and food particle in your mouth after meal.

6. CELERY

Similar to apple and carrots, it acts like a scraper and washed out the bacteria and food particles in your mouth and prevent tooth decay.

Celery is rich in antioxidants and vitamin A, C which boosts your gums and teeth health.

7. ALMONDS

Almonds have calcium and protein. It helps to build strength in your gums and tooth. 

Almonds are low in sugar.

You can eat a quarter cup of almonds with your lunch.

Healthy crunchy foods and calcium are the main ingredients for your teeth health. Eat foods like leafy greens, apples and carrots which prevents the building up the plaque inside your mouth. Calcium content in foods provide strength to the gums.

Stay away from dark teas, coffee and sports sodas to prevent tooth decay. When they got contact with your teeth it is bad for your teeth health. 

Don't forget to brush your teeth twice a day.

Best Easy Tips To Improve Your Natural Beauty

It is easy to look naturally beautiful if you take care of yourself properly. Your skin is so sensitive against the weather conditions, the food you eat and cosmetics you are using.

A balanced and healthy diet helps you to maintain a healthy weight (which shape your body), improves your energy level and stay away diseases.

Here are the best tips to look naturally beautiful.

EXFOLIATE

Exfoliation involves the removal of the oldest dead skin cells on the skin's outermost surface. Your skin is sensitive and new cells forming up regularly. It means you need to exfoliate your older skin more often. This older skin appears dry and dull. Moisturizer don't work on the older and dead skin. So you need to remove this dead skin regularly to look naturally beautiful.

AVOID ALCOHOL AND SMOKING

Regular intake of alcohols and smoking can give you many serious diseases. With these diseases you never be looks naturally beautiful. Smoking infused many toxic materials inside your body. Your skin may looks dry out and black spot can generates below your eyes. Quit smoking to look beautiful and reduces your alcohol intake.

TAKE REST 

Take proper rest and sleep daily. Proper 8 hrs sleep will rejuvenate your skin and mood. It is well known fact that our body heals itself when we sleep. If you have trouble getting your beauty sleep, try and relax. Add a few drops of aromatherapy oils to your bath, try deep-breathing exercises, and avoid caffeinated drinks before you head to bed.

STRENGTHEN YOUR HAIR

Your healthy hairs are an important contributor to your beauty. Improve your hair's health by eating keratin rich foods.  Keratin is a type of protein and a key structural component of our hair and nails. By eating protein-rich foods you can reinforce the keratin in our hair to make it healthier and stronger. 

GROOMS YOUR EYEBROWS

Your eyebrows can change your look as quickly and drastically. The right eyebrow shape can really frame your face and compliment your favorite features, whilst bushy brows distract attention away from your best features. There are many different ways of removing your brow hair too like plucking, threading, tweezing and waxing. Just find the way that suits you best and you’re well on your way to being more beautiful in an instant.

ADAPT A GOOD EATING HABIT

Good food is the key to get healthy and remain beautiful. Your skin need essential vitamins, minerals and antioxidants. A healthy diet contains all of the required nutritions. Remember on thing that you are what you eat. 

Drink plenty of water daily. Drinking water regularly ensure that your skin is hydrated. It will make your skin glow.

USE MINERAL MAKEUP

Don’t clog your pores up with a thick, heavy foundation that won’t allow your skin to breathe. Instead, opt for kinder ways to cover up imperfections such as mineral makeup or BB creams. Most mineral powders even help to prevent spots whilst BB creams moisturize your skin and even out skin tone without clogging your pores.

REGULAR EXERCISE

Exercises like walking or jogging are excellent to improve blood circulation. It relaxes your mood and relief from stress. Regular exercise makes you active and energetic. Your cheerful mind and good health reflects on your face hence enhances your beauty. 

A good health makes you healthier. Your overall health improves if you perform regular exercise or practice yoga. Regular exercise also helps to loose weight which ultimately improves your body posture, health and beauty.

PROTECT YOUR SKIN

Protect your sensitive skin from the Sun, cold, dust or other weather conditions. Different weather conditions have different effects on you. Use suncream in summers while coldcream in winter to protect your skin. 

To help prevent dry skin, make moisturizing a regular part of your routine. Flare-free skin makes us look and feel beautiful.

MAKE LOVE

Making passionate love between you and your partner can make you refreshingly beautiful. Studies have shown that regular romps increases blood flow and bring essential nutrients and oxygen to the skin, which flush out harmful toxins and make us appear younger. Also, having someone run their fingers through your tresses can give it that gorgeous mussed-up bed head look.

You should take care of your skin. Drink plenty of water daily to hydrate your body. Use these tips and make a plan to follow. Eat healthy and stay beautiful.

Resources:

1. https://www.pexels.com/photo/woman-wears-black-coat-and-red-lipstick-720327/

Best Tips On Healthy Eating Habits for Your Child

By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.

Your child's health care provider can evaluate your child's weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.

Some of the most important aspects of healthy eating are portion control and cutting down on how much fat your child eats.

Simple ways to reduce fat intake in your child's diet and promote a healthy weight include serving,

-Low-fat or nonfat dairy products
-Poultry without skin
-Lean cuts of meats
-Whole grain breads and cereals
-Healthy snacks such as fruit and veggies

Also, reduce the amount of sugar sweetened drinks and salt in your child's diet.

If you are unsure about how to select and prepare a variety of foods for your family, consult a registered dietitian for nutrition counseling.

It is important that you do not place your overweight child on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.

There are some tips for healthy eating you can make your child learn.

Guide Your Children

Guide your family's choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices. 

Leave the unhealthy choices like chips, soda, and juice at the grocery store. Serve water with meals.

Eat Slowly

Encourage your children to eat slowly. A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first.

Eat Together

Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.

Food Shopping

Involve your children in food shopping and preparing meals. These activities will give you hints about your children's food preferences, an opportunity to teach your children about nutrition, and provide your kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.

Plan For Snacks

Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at meal times. You should make snacks as nutritious as possible, without depriving your children of occasional chips or cookies, especially at parties or other social events.

Avoid Eating In front of TV

Discourage eating meals or snacks while watching TV. Try to eat only in designated areas of your home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.

Drink Plenty Of Water

Encourage your children to drink more water. Over consumption of sweetened drinks and sodas has been linked to increased rates of obesity in children.

Try not to use food to punish or reward your children. Withholding food as a punishment may lead children to worry that they will not get enough food.

For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. 

Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.

Make sure your children's meals outside the home are balanced. Find out more about their school lunch program, or pack their lunch to include a variety of foods. Also, select healthier items when dining at restaurants.

Pay attention to portion size and ingredients. Read food labels and limit foods with trans fat. Also, make sure you serve the appropriate portion as indicated on the label.

Easy Way To Control Your High Blood Pressure

The high blood pressure is the major and a common problem of most of the people. You must lower your blood pressure and reduce your risk of heart disease. If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

High blood pressure (HBP or hypertension) is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high. Below is the fact sheet of blood pressure range.

You may not feel that anything is wrong, but high blood pressure could be quietly causing damage that can threaten your health. The best prevention is knowing your numbers and making changes that matter in order to prevent and manage high blood pressure.

Here some tips to can make help to lower your blood pressure and keep it down:-

• Lose Weight

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

Some points worth noticeable are:-

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

• These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

• Exercise Regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

• Eat A Healthy Diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.

Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.

Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

• Reduce Sodium In Your Diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake a day.

Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease.

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

• Eat fewer processed foods.

• Only a small amount of sodium .

• Limit The Amount Of Alcohol You Drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

• Quit Smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

• Cut Back Of Caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

Although the effects of chronic caffeine ingestion on blood pressure aren't clear, the possibility of a slight increase in blood pressure exists.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

• Reduce Your Stress

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

• Change your expectations.

• Give yourself time to get things done.

• Learn to say no and to live within manageable limits. Try to learn to accept things you can't change.

• Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.

• Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic.

• Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your "relaxing activities" at a stressful pace.

Apply all the above steps to maintain a healthy blood pressure and live a happy life.

image sources: internet