Discover 7 Effective Ways to Prevent Weight Gain and Maintain a Healthy Body

If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.

Or maybe you are overweight but aren’t ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts, the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. If your goal is to prevent weight gain, choose foods that supply the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level.

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. Regular physical activity can reduce your risk for many chronic diseases and help keep your body healthy and strong. This makes it more likely you’ll maintain your weight.

Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you’ll catch small weight gains more quickly.

• Ask yourself—Has my activity level changed?
• Am I eating more than usual?

If you ask yourself these questions and find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. If you find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track.

Best Tips To Prevent Weight Gain

• Eat a balanced and nutritious diet: 

Consuming a balanced and nutritious diet can help prevent weight gain. This means incorporating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats into your diet. Avoid or limit highly processed foods, sugary drinks, and foods high in saturated and trans fats.

• Stay hydrated: 

Drinking plenty of water can help prevent weight gain by keeping you full and reducing cravings. Aim to drink at least eight glasses of water per day.

• Practice portion control: 

Pay attention to your portion sizes and try to eat slowly to give your body time to feel full. Using smaller plates and bowls can also help you eat smaller portions.

• Get regular exercise: 

Regular physical activity can help prevent weight gain by burning calories and boosting your metabolism. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

• Get enough sleep: 

Lack of sleep has been linked to weight gain, so aim for at least seven hours of sleep per night.

• Manage stress: 

Stress can contribute to weight gain by increasing the hormone cortisol, which can cause you to crave unhealthy foods. Find ways to manage stress, such as through meditation, yoga, or talking to a therapist.

• Be mindful of snacking: 

Snacking can add up quickly, so be mindful of what and how much you're snacking. Opt for healthy snacks like fruit, nuts, or veggies, and avoid mindlessly snacking while watching TV or working.

Remember, maintaining a healthy weight is not just about diet and exercise, but also about making lifestyle changes that support overall health and wellbeing.

Amazing Health Benefits Of Cucumber You Never Know

Cucumber is a best water rich vegetable. It can be eaten raw or cooked and as a salad. Cucumber is used in many cuisines and is especially popular when combined with yogurt and served as an accompaniment to spicy curries or Middle Eastern dishes. It is made up of 95 percent of water. 

The water content of cucumbers is high, which is why the calorie content is so low. A whole cup of sliced cucumbers has only 13 calories. As one might assume, the protein, carbohydrate and fat content is also low. Cucumbers supply texture and variety to meals and make wonderful snacks.

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion, water and fiber. Cucumber also contains potassium which regulated blood pressure.

PROTECT YOUR BRAIN

Cucumber rich in nutritional elements. Cucumbers contain an anti-inflammatory flavonol called fisetin. Studies suggests that it plays an important role in brain health. Cucumber helps in Alzheimer's disease. It improves your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease.

ANTIOXIDANTS PROPERTIES

Cucumber is rich in nutritions and contains numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits.

Quercetin is an antioxidant that many believe prevents histamine release (As part of an immune response to foreign pathogens,histamine is produced by basophils and by mast cells found in nearby connective tissues), making quercetin-rich foods "natural antihistamines." Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease.

FRESHEN YOUR BREATH

You can place a cucumber slice on the roof of your mouth which may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

STRESS MANAGEMENT

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

HELPS YOUR DIGESTIVE SYSTEM

Cucumbers are rich in two of the most basic elements needed for healthy digestion, water and fiber. Adding cucumbers to your juice or salad can help you meet the ideal of amount of fiber your body needs 50 grams per 1,000 calories consumed. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH, it's possible that water-rich cucumbers may have a similar effect.

MAINTAIN YOUR WEIGHT

Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.

SUPPORT YOUR HEART HEALTH

Cucumbers contain potassium and low calorie, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly. In general, eating cucumber helps to protect your heart from cardiovascular diseases.


Cucumber has potential antidiabetic, lipid lowering and antioxidant activity. Cucumber has a cleansing action within the body by removing accumulated pockets of old waste materials and chemical toxins. Fresh fruit juice is used for nourishing the skin. It gives a soothing effect against skin irritations and reduces swelling. Cucumber also has the power to relax and alleviate the sunburn's pain. The fruit is refrigerant, haemostatic, tonic and useful in hyperdipsia, thermoplegia etc. The seeds also have a cooling effect on the body and they are used to prevent constipation.

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Best Tips For You To Improve Your Health

There is no substitute of a healthy diet plan or a good eating habit. To stay healthy it is important to eat good and exercise regularly. To get rid from stress and depression is also important. But now-a-days, your busy life makes it difficult to take care of yourself. Busy life and bad eating habits may invites those unwanted diseases to you. Ready made foods and fast foods also increasing your waist size.

So let's discuss on some tips which can makes you healthy and protect from diseases.

MINDFUL EATING

You must understand your food by its smell, taste, touch and sight otherwise you will not be able to enjoy your food. Food affects your energy level and mood throughout the day. Therefore it is important that you should adapt healthy eating habits.

Mindful eating involves healthy food which includes fresh fruits and vegetables. Mindful eating helps you to avoid overeating. Concentrate on your food and avoid watching TV or computer while eating. Eat smaller portion of your meals and when you feel full stop eating to avoid over eating.

COOK AT HOME

Cooking and eating at home saves your money and health. Food outside from your home may or may not be fresh. Fresh fruits and vegetable contains more nutritions than foods comes from cold storage. Locally grown food is a good choice.

Cooking at home ensures the quality of the food with ingredients. This also make sure that you could not eat junk food. With mindful eating, you can control and adjust your diet hence you can control your weight.

MEATLESS ONE DAY A WEEK

Vegetables are nutrient powerhouses and add color and texture to your meals. Try leafy greens such as kale, collards, bok choy and broccoli for good plant sources of calcium.
Adding beans or lentils to your meat-free meal also maintains an adequate protein intake. Providing about 16 grams of protein per cup cooked, beans and lentils also are a great source of fiber, folate, iron and potassium. These nutrient-rich foods are good sources of manganese, magnesium, copper, and thiamin.

Going vegetarian for one day a week for dietary or religious reasons is a small change in your diet that can improve your health and the environment.

MORE FRUITS AND VEGETABLES

Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.

Include fresh fruits and vegetables in your diet. Eat seasonal fruits and vegetables preferably because they are fresh and you can enjoy varieties of them throughout the year. Fruits contains antioxidants and other minerals which completed your healthy diet. 

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

So, it is good to eat fruits and vegetables and enjoy a good health.

WATER

Increase your water intake so that your body remain hydrated throughout the day. Water flush out harmful residual from inside your body and helps in weight lose. Drink at least 2-4 liter of water in a day. You know more a large part of your body comprises water. The proper quantity of water in the
body makes you feel good and energetic.

The human body can last weeks without food, but only days without water. The body is made up of 50 to 75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones.

Eat fruits and vegetables which include high quantity of water.

It is up to you how you manage your body. Eating good food makes you healthy and eating good food with mindful eating habits makes you healthier. 

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10 Best Foods For A Healthy Heart You Never Know

Image: pixabay.

A healthy balanced diet and lifestyle changes are the key to fight diseases like cardiovascular diseases. High blood pressure, high cholesterol level, over weight can lead to a serious heart condition. 

So, you need to take care of your heart. It's health depends on what you eat, when you eat and how much you eat. Oily, high fat, junk food and fried food may create problems for your heart. Trans fatty acids found in most of the junk foods. Stay away from these kind of foods and quit smoking. Smoking is injurious to your health, your lungs and heart don't like your smoking habits. So try to quit it.

Eat healthy and include fresh fruits and vegetables in your diet. Locally grown and fresh vegetables contains more nutritions. They have antioxidants, vitamins, fiber and minerals. All these nutritions required by your body to build and repair muscles, tissues. Actually these nutritional elements are the basic building blocks which strengthen your immune system. A healthy immune system can protect you from various diseases.

For a healthy heart you should avoid food with high saturated fat, cholesterol like red meat, whole fat dairy products, shell fish and egg yolks. Decrease you sodium intake and eat fresh fruits or juice rather than beverages and processed foods because they contain added sugar.

Here are the 10 best foods for your healthy heart.

WHOLE GRAIN FOOD

Eating whole grain foods can help to protect you from cardiovascular diseases and type-2 diabetes.
Whole grains include wheat, corn (maize), rice, barley, oats, rye, millet, and quinoa. These grains can be eaten whole, processed into products like couscous (wheat) and polenta (maize), or ground to be used to make grain foods like bread, breakfast cereals, pasta, and noodles.

Whole grains food are healthy and full of nutritions like dietary fibers and vitamins. Other benefits of choosing whole grains food is that it keeps your digestive system healthy.

Avoid refined grains food like cake, pastries and biscuits.

SALMON AND FATTY FISH

Salmon fish contains Omega-3 fatty acids. Omega-3 is unsaturated fats and considered to be a good fat for your body. 

Fatty fish, such as salmon, sardines, trout, white tuna, anchovies, and herring, have the highest concentrations of fatty acids. Studies suggests that the omega-3 polyunsaturated fatty acids in fish reduced multiple cardio vascular diseases risk factors, including vascular resistance, blood pressure, inflammation, serum lipids, and endothelial function.

There are omega-3 supplements available. Fish and fish oil supplements contain docasahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart.

DARK LEAFY GREEN

Green leafy vegetables are rich in potassium, fiber which helps to control blood pressure. Eat a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) are especially recommended as they have the highest micro nutrient content.

NUTS AND SEEDS

Studies suggests that nuts can protect you from hypertension. Nuts have high energy density and does not contribute in your weight gain.

Nuts are rich source of protein. Nuts contains unsaturated fatty acids and other nutritions like antioxidants. There are different types of nuts so their nutritional values are different but overall nuts are healthy, protein rich and fatty acid food which helps to protect your heart from diseases.

"Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%."

BEETS

Beets are low in sodium and fat. Beets contains betaine, a chemical which is important for cellular reproduction and helps your body to metabolize amino acid. Studies pointed out that the increased amino acid level is connected with the heart diseases. 

Studies also suggests that drinking beets juice may help you to lower your blood pressure level.

It should be noted that beets contains higher sugar level than other vegetables so diabetes patient should take care of that.

AVOCADO

Avocado contains essential nutrients and phytochemicals. There are various studies has been done on the health benefits of avocado and suggests that avocado consumption helps to improve cardiovascular health.

Avocado has good quantity of water and dietary fiber. Regular consumption of avocado helps to control your cholesterol level. It supports for a healthy blood pressure and hence enhances the performance of your heart.

OLIVE OIL

It is a healthiest oil for cooking. According to different clinical studies, regular consumption of olive oil may helps to reduce the risk of cardiovascular diseases.

Olive oil intake decreases plasma triglycerides, total and low density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high density lipoprotein (HDL) cholesterol and antioxidant status in your body.

LEGUMES OR BEANS

Plant based diet always helps to boost your immune system. A high intake of fruits, vegetables, whole grains, legumes (beans), nuts, and seeds are helps to lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes.

Common types of legumes are kidney beans, cannellini beans, Great Northern beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soy beans, black-eyed peas, chickpeas, and lentils.

Legumes or beans are naturally low in fat, practically free of saturated fat. Legumes are plant foods therefore they are cholesterol free as well.

LOW FAT DAIRY

Intake of dairy products is associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Avoid choosing foods from the Dairy Group that are high in saturated fats and cholesterol. Unsaturated fat is okay to eat than saturated fat.
Dairy products like cheese has high content of saturated fat which helps to increase risk of heart diseases.

Although dairy products contains high fat but studies suggests that moderate level of dairy products consumption shows no harm for your heart health.

Eat low fat dairy products to keep your heart healthy.

BALANCED DIET WITH LOW SODIUM

The salt you used in your kitchen contains sodium. Salt is not the only source for sodium you eat, it also comes from bread and rolls, pizza, cheese and ketchup etc.

Sodium intake tends to increase your blood pressure and increases work of your heart if used in high quantity regularly. This leading pressure on heart creates the risk of heart stroke.

Sodium should be less than 2300 mg in your daily diet. Low sodium diet helps to maintain your heart healthy.

Your heart health depends on your diet and fitness. Eating healthy always is the key. Make your body more active and do more physical activity regularly. Regular fitness training makes your body fit and provide strength to your heart. Make your self eat good with fresh vegetables, fruits, whole grain foods, fish like salmon, low fat and sodium food. This will make heart happy.

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Resources:
1. https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/grain-foods
2. https://www.umm.edu/health/medical/reports/articles/hearthealthy-diet

Best Foods To Burn Your Body Fat Fast

Weight loss becomes a tedious task if you are not following a healthy diet and exercise plan. A good balanced diet helps you to keep out unnecessary fats from your body while providing essential nutritions. Good food choices lower the risk of cardiovascular diseases, stroke, diabetes and high blood pressure.

Regular exercise is important to burn fat fast. Remember one thing to get a weight loss goal achievable, you have to burn more calories than you eat. Good healthy food and exercise makes you burn more fat without compromising in good health.

Here are the best foods you should eat to burn your body fat fast.

WATER

Water is most important for us to live. Without water you can not survive more than 3 to 4 days. Water is also responsible to start any chemical reaction inside your body. Fat burning process kick start by water. When your body is properly hydrated, it increases metabolism to burn fat fast.

CURRY LEAVES

Curry leaves are the best ayurvedic remedy to remove excess fat from your body. Curry leaf tree is native to India and Sri Lanka. It is generally used as a ingredients in different foods. Curry leaves reduces the cholesterol level. Curry leaves eliminates toxins from your body and helps your digestive system.

GREEN TEA

Green tea is becoming popular among health conscious people. Green tea provide antioxidants and very less calorie. It also improves your digestive system by detoxify it. 

Green tea, being 99.5 percent water is the perfect way to get your daily required fluid to intake. Staying hydrated is key as it helps remove bodily waste and enhances physical and mental performance. Catechins, an antioxidants, which found in green tea helps in weight loss.

TURMERIC

Turmeric has the inflammation property. Studies suggests that turmeric has anti obesity property. Turmeric is used as a spice in the food. Eat healthy and good food to enhance the weight loss potential.

EGGS

Eggs has protein and makes your breakfast awesome. 2 eggs a day helps to get protein to your body. Eating eggs make you eat less calories. According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

CINNAMON

Cinnamon (दालचीनी in Hindi) helps to lose weight like the above foods and it is a very common food item. US food and drug administration considered cinnamon a safe food. 

Cinnamon helps to control insulin levels in the body. Insulin is the chemical which regulates the blood sugar level in your body. Irregular blood sugar level can cause you diabetes. Under diabetes your body can store the excess fat.

DARK CHOCOLATE

Dark chocolate is known to have antioxidants like flavonoid. Flavonoid is responsible to lower your bad cholesterol and high blood pressure level. Studies also suggest that eating dark chocolate regularly can result up to 10 percent of weight loss.

Cocoa found in dark chocolate have many bioactive compounds which are beneficial for brain. Eat dark chocolate which have more than 80 percent cocoa in it.

BEAN SPROUTS

Bean sprouts are full of dietary fibers which helps your digestive system. Better digestion results better use of your food intake. Fiber also keeps your stomach full for long time and stop you from overeating. Thus controls your weight gain.

Beans have lower calories than eggs. So it is a healthy breakfast you can eat. Bean sprouts must be cooked before eating.

PEANUTS

Peanut is a nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds like high quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Nuts like peanuts helps lowering cholesterol level. it may help you in diabetes and weigh loss.

AVOCADO

Avocado is a super food which has many health benefits. It is also responsible for a healthy weight loss. It is considered to be a high calorie food but most of its calorie comes from mono saturated fat like oelic acid. It is a slow burning fat and releases energy slowly. It is also not stored in your body. Avocado keeps your stomach full thanks to it high calorie content. It stop your eating desire so you can't overfill your stomach hence control weight.

WHOLE GRAINS

Whole grains are naturally low in fat and cholesterol free. It contains protein, phytochemicals, antioxidants, minerals, vitamins and many more nutritions.

Whole grain food protects you from cardiovascular diseases, diabetes and obesity. it improves digestive system and helps in constipation.


These best foods are good in burning fat or reducing fat in your body. Eating a healthy diet regularly and exercise are the key to a healthy weight loss. Your body is what you eat. Drink water regularly to keep you out from harmful toxins. green tea and eggs are the best in detoxification and high protein meal. Peanuts, avocado, bean sprouts and whole grain food are nutritions rich food which reduces fat and boost metabolism. Include these super foods in your diet so that you can burn your body fat fast.

Resources:
1. https://pxhere.com/en/photo/722580

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

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.

21 Amazing Health Benefits of Eating An Apple A Day You Never Know

Apple is the fruit from an apple tree. People eat apples as a normal part of the diet, but apples are also used as medicine. It is widely available and can be easily found near you.

Apples are a widely consumed, rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. 

Apples have been found to have very strong antioxidant property, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants.

Apple has wide varieties of nutritional agents which helps overall health of the human body. Apples are used to control diarrhea or constipation and for the softening, passage, and collection of gallstones. They are also used to prevent cancer, especially lung cancer. Other uses include treating cancer, diabetes, dysentery, fever, heart problems, warts, and a vitamin C-deficiency condition called scurvy. Some people also use apples for cleaning their teeth.

1. Apple Good for weight loss

Apple has 2.4 gm of dietary fiber (100gm serving).

This fulfill the approx 16% of dietary fiber need recommended for women.

Dietary fiber helps to improve digestive system and helps controlling weight.

Apple contains 0.17 gm of fat in every 100gm serving. This is also helpful to control your weight gain.

Eating apple feels your stomach fill and ease your desire to eat more.

2. Apple good for your heart health

Apple helps to reduce the cholesterol level in your body which ultimately prevent any cardiovascular disease.

Apple contains antioxidants which reduces the oxidation of fats and neutralizes other fasts which can put pressure on blood veins. 

Apple contains helpful phytochemicals, like flavonoid, which reduces inflammation in our blood vessels which is related with the cardiovascular system.

3. Apple helps to reduce the risk of diabetes

Apple has lower sugar content. Apple fights the harmful oxygen free radicals that can causes diabetes. 

Apple full of soluble fibers which controls the blood sugar levels.

Eating an apple a day can help to reduce the chances of developing type 2 diabetes than those who don’t eat apples.

4. It acts like a good probiotic

Probiotics helps to improve digestive system and skin issues. Apple consumption helps to increase the good bacteria inside the stomach. Apple cider vineger is good to use in small quantity daily with salad.

5. It helps to prevent cancer

Researches shown that the lung cancer was 46 percent lower among those who uses apples in their daily diet.

Apples contains flavonoid which lowers the risk of cancer.

6. It helps to fight asthma

Researches suggests that eating more apples during pregnancy may help protect children against the disease.

Eating an apple a day may help pregnant women prevent asthma and wheezing in their children.

As per the study, children of mothers who ate the most apples (more than four a week) had a 27% lower risk of ever wheezing and about half the risk of childhood asthma than those who ate the least (0-1 a week).

7. Apple is good for bone health

French researchers discovered that a flavonoid found in apples, called phloridzin may protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density.

The loss of bone mass is associated with osteoporosis. Study suggests that the consumption of apple on regular basis prevents the bone loss.

8. It helps to fight brain problems in older people

Apple contains antioxidants which helps to prevent Alzheimer. 

Researchers believe that apple juice may prevent the decline of a neurotransmitter known as acetylcholine. Neurotransmitters are chemicals that transmit messages to other nerve cells and are crucial for good memory and good brain health.

In another study, researchers found that drinking apple juice, even just three times a week, could reduce the risk of Alzheimer’s by 75%.

9. It helps to make your teeth healthier

American dental association (ADA) recommends apples for the healthier teeth.

Apple might be sweet but have fiber and water. When you eat apple it produces saliva in your mouth which rinse away bacteria and food residue particles.

10. It helps to protect against Parkinson's

According to the researches, unpeeled apples have the highest quantity of the antioxidants.

Study results suggests that fresh apples in our daily diet can protect neuron cells. Degeneration of neuron cells responsible for Parkinson's disease.

11. It helps to reduce to cholesterol

Apples are rich in soluble fiber called pectin. This soluble fiber makes your stomach feel fuller faster, and as a result, apple consumption gives a significant contribution to weight loss, as it cut down the consumption of some other foods you might crave for. Keeping the weight under control also contributes to cholesterol lowering.

Studies state that if you include apple in your daily diet, almost a year, it can lower your cholesterol level.

An oxidant found in apple called Polyphenols, helps to prevent the oxidation of LDL (bad cholesterol) which reduces the cholesterol build up in arteries. 

12. It helps to prevent gallstones

Apple contains antioxidants called Pectin which softens the gallstones and prepare them to be expelled from the gallbladder.

Apple helps to reduce cholesterol level. High cholesterol level can form gallstones.

13. It helps to beat constipation

Constipation happens when colon absorbs water from the stools when they in it for a longer period of time. This occurs due to Lack of fiber, dehydration, inadequate physical activity and irritable bowel syndrome.

Apple contains dietary fiber called pectin which helps to soften the stools and relieve from constipation.

14. It helps to beat diarrhea

Pectin, found in apple, is dietary fiber which helps to get relief from diarrhea.

15. It helps to neutralize irritable bowl syndrome

Irritable bowl syndrome is a form of constipation and pectin found in apples is helpful to get relief.

Stay away from dairy products and fatty food.

16. It helps to prevent hemorrhoids

Hemorrhoids (piles) develops when veins near rectum & anus become swollen.

Dietary fiber in your diet regularly helps in constipation which ultimately prevent piles or hemorrhoids development. 

High fiber diet eases the bowl movement and makes it less painful if you have pile problem.

17. Makes your liver healthier

Apples, and especially apple peels, have been found to have a potent antioxidant activity and can greatly inhibit the growth of liver cancer and colon cancer cells.

Apple in your daily diet helps to control the bad cholesterol level and detox your liver.

18. Strengthen immune system

Apple contains the antioxidants which prevent cancer and cardiovascular disease. It certainly improves the immune system against various diseases.

Apple is a rich source of vitamin C which is an antioxidants. It also contains vitamins and minerals which strengthen the immune system.

19. It also prevent cataracts

Cataract is a medical condition in which the lens of the eye becomes progressively opaque, resulting in blurred vision.

Antioxidants found in apple and apple cider vinegar may helps to prevent cataract.

20. It contains great nutritional values for your health

Apple has different vitamins and minerals which are good for your health. It is considered to be a healthiest food you can eat.

Apple has low calorie value and rich in antioxidants. These are responsible to build immune system in your body.

"An apple a day keeps doctor away."

21. Apple prevent hair loss

Researches suggest that apple stimulate hair growth. Apple juice is beneficial to get rid of dandruff. 

Antioxidants found in apple increases the blood circulation to the scalp and increases the hair growth.

So, include an apple to your daily diet. it is a fantastic fruit with so many vitamins, mineral, antioxidants. It's properties can stay away you from various diseases and problems. It is easily available around you.

Resources:-

1. https://ndb.nal.usda.gov/ndb/foods/show/2122?fgcd=&manu=&lfacet=&format=Full&count=&max=50&offset=&sort=default&order=asc&qlookup=09003&ds=&qt=&qp=&qa=&qn=&q=&ing=

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/

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