WRONG FOOD CHOICES BEFORE 9 AM - WRONG BREAKFAST CHOICE

                                                                        Wrong food lists

 

• Breakfast, most of us know , is the most important meal of the day. However, it often get ignored because people are in a hurry to get to their office or school. Due to lack of time, it is easy to be careless in picking what to eat as the first meal. What many don’t know is that eating the right foods for breakfast is so important because this is where most of the Health ailments come from.

Tips for Staying Healthy During the Winter Months

Even a minor cold can mess up the day to day activities of entire week, leaving people endlessly trying to catch up at work and home. The flu shot is a way to avoid getting sick, but not all people are comfortable with receiving an immunization, and flu shots don’t protect against colds. If you want to stay healthy this flu and cold season, rely on home remedies and grand ma tales.

1. Prevent the Spread of Illness

The best way to avoid getting sick is washing your hands with a good quality antibacterial soap. Avoid touching your eyes, nose, and mouth as much as possible, when you are outside without washing your hand.

Sore Muscle after workout

Your muscles are sore because during workout you have torn the muscle tissue apart. That's not bad because your body is working to compensate them with newer and stronger tissues, which is good, this stimulates the muscle to heal and grow back stronger .It happens usually between 1-2 days of starting a new workout and eventually your muscle will no longer become sore after (1-2 weeks).

But the important part of working out is recovery time. Your body does need time to recover and give your muscles time to grow. When muscles do not get sufficient recovery time, they will not come back stronger, over training results in lowered performance, and too often leads to injury.

High Protein- low Fat foods

Beef steak 6oz – 42 grams protein

Lean cut beef 1oz- 7 grams protein

Ham 3oz- 19 grams protein

Pork 3oz- 22 grams protein

Chicken breast (skinless) 3.5oz- 30 grams protein

Salmon or Telapia fillet 4oz- 24 grams protein

Tuna solid (in water) can 6oz- 40 grams protein

Egg 1 – 6-7 grams protein

Milk (1%) 1 cup (244 g) - 8 grams protein

Cottage cheese 1 cup (244g) - 30 grams

Low fat Greek Yogurt 6 oz. - 15-20 grams protein

Low fat Regular yogurt 6 oz. – 9 grams protein

Swiss Cheddar cheese 1oz. -7-8 grams protein

Mozzarella cheese 1 oz. – 6 grams protein

Parmesan 1 oz. – 10 grams protein

Firm Tofu ½ cup (cubed) – 20 grams protein

Soya milk 1 cup – 6-10 grams protein

Red lentil 1 cup (cooked) – 16 grams

Black beans 1 cup (cooked) – 14 grams

Garbanzo beans 1 cup (cooked) - 15 grams protein

Flax seeds 1 cup – 16 grams protein

Peanut butter 2 Tablespoons - 8 grams protein

Almond butter 2 Tablespoons – 5 grams protein

Almonds, ¼ cup (one handful) – 8 grams(less fat)

Peanuts, ¼ cup (one handful)– 9 grams ( more fat than almonds)

Cashews, ¼ cup (one handful) – 5 grams (more fat than almonds)

Pecans, ¼ cup – 2.5 grams

Sunflower seeds ¼ cup – 6 grams

Pumpkin seeds ¼ cup – 8 grams

Oat 1 cup (cooked) – 7 grams protein

Quinoa 1 cup (cooked) – 8 grams protein

Brown Rice 1 cup (cooked) – 5 grams protein

White Rice 1 cup (cooked) –4 grams protein

Whole wheat pasta 1 cup (cooked) –7 grams protein

All veggies 1 cup cooked – 1-2 grams protein

(Exception) Avocado – 1 medium – 4 grams protein

             Managing Iron-Deficiency Anemia  

This video—presented by the National Heart, Lung, and Blood Institute, part of the National Institutes of Health—shows how Susan, a full-time worker and student, has coped with having iron-deficiency anemia.  

 

Why Broccoli is the Best Friend of the Beautiful Skin

                                            Microscopy image of collagen
Collagen is the main component of connective tissue,With age, collagen production slows and the cells structures weaken. The skin gets thinner and is easier to damage, gets lifeless, skin sags and wrinkles, skin lose elasticity.
Antioxidants protect the skin from free radicals.Vitamin  A, C and E are the antioxidants who fight with free radicals.

Broccoli

Broccoli contains vitamin A and C which have been shown to help with collagen synthesis. So broccoli may not be your favorite vegetable, but eat broccoli. which helps increase the turnover rate in skin cells, bringing the newer, healthier cells to the surface faster .

Spring DO's and Don'ts

Spring is a time to let loose and have fun, but spring is the time of the year when many things change—including the weather.

Spring is he best of all seasons but, is the transition from winter to summer so spring time has been called as the ‘father of all diseases’ in Ayurveda.

Everybody impatiently wait for spring to arrive with all its flamboyance to appreciate the beauty and bounty of Mother Earth and to bounce outdoors after the long, dark days of winter.

How Stretching teaches the body to improve flexibility

Flexibility or limberness refers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joints.

Body flexibility is the most important thing, No matter what your body size is.

Flexibility is one of the main aspects of physical fitness along with cardiovascular fitness, muscular strength and endurance.

How To Strengthen Muscle from Low-impact Cardio

If you have got a bad back, knee injuries, or trick hip. Then you are caught with the limitation of doing typical cardio exercises like biking and jogging. Sometimes even walking is painful. But there is a new hope for you who have injuries or pain. There are plenty of other lower-impact cardio exercises to choose from.

A planned snack can actually help prevent weight gain

If you grew up believing that eating snacks between meals is a sure path to weight gain, you’ll be surprised to know that this is now outmoded thinking. In reality If you choose healthy snacks and practice portion control, you can curb hunger between meals and even lose weight doing it.

Easy Ways to Reduce Noise Pollution at your house

Noise pollution is a problem that can adversely affect just about anyone. Studies have shown that noise has direct links with the health problem such as stress related illness, high blood pressure, sleep disruption and so that lost productivity.

Noise can occur inside or be the product of noisy situations outside of the home. Eventually these persistent and escalating sources of sound can often be considered an annoyance and try a homeowner’s patience.

But individuals can take various steps to protect themselves from the noise pollution.

Reduce the human scope of noise:

Gluten Free no carb Pizza

 This is a gluten free pizza. It has no carb crust.

Ingredients:
For the Crust:
1 (8 oz) package of full fat cream cheese, room temperature
2 eggs
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated Parmesan cheese

Topping
1/2 cup-low-sugar pizza sauce;
1 1/2 cups Partly skim shredded mozzarella cheese
toppings - lean turkey pepperoni, ham, sausage, mushrooms, peppers,red onion slices

Method:

Preheat the oven to 350 F

Lightly spay a 9×13 baking dish with cooking spray.
Mix cream cheese, eggs, pepper, garlic powder and Parmesan cheese until combined.
Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.


Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.


Tip:
You can use anything of your choice. You can make the crust before and refrigerate it.

Is Pizza healthy?

Is Pizza healthy?
Yes Pizza could be a very healthy food loaded with antioxidant and nutrition.
If you avoid certain foods because of they are named as "junk food", because of bad nutritional reputations.
Let me share good news that I have found from research that Pizza, which is a popular “junk foods” can fit for a healthy menu with tons of healthy nutritious vegetable toppings.

Gluten Free cookie

Ingredients:
1 (16-oz) box gluten-free yellow cake mix
1 cup crunchy  peanut butter
1 Tbsp. vegetable shortening ( optional)
1 cup  unsalted butter, at room temperature
2 large eggs  beaten like a foam
1 tsp. vanilla extract
Method:
Preheat oven to 375F. Line a rimming baking sheet with unbleached parchment paper and set it aside.

How to Modify the Dining out Menu

Eating out on a diet doesn't have to be cause for panic. If you modify smartly restaurant portions your dining out will not doom your dieting efforts!

Here are Some Simple Tips to Modify the Dining out Menu :

• Look for the healthiest options for each menu instead of the plethora of fattening menu.
• Order your main dish from the appetizer menu, because appetizers more reasonably –portioned.
•  Beware these menu buzz words such as Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered.
• Make special requests according to your dietary needs into account so you'll be a happy customer and return.

Target heart rate during Cardio Exercise

Target heart rate during Cardio Exercise to lose weight

During Cardio exercise, you need to train at a pace and intensity where your heart rate increases, but not exceeds, 70% - 75% of your theoretical maximum heart rate (TMHR).

How do you calculate your MHR During Cardio exercise?

Your MHR = 70 % x (225 minus your age).

Age (years)          Minimum - maximum heart rate (bpm)

15                             123 - 164

20                             120 - 160

25                             117 - 156

30                             114 - 152

35                             111 - 148

40                             108 - 144

45                             105 - 140

50                             102 - 136

55                             99 - 132

60                             96 - 128

65                             93 - 124

70                             90 - 120

75                             87 - 116

Walnut Spinach Christmas Chicken Roll

Ingredients:

·        3 boneless skinless chicken breasts

Why My Pizza is not Junk food

If you avoid certain foods because of they are named as "junk food", because of bad nutritional reputations. 
Let me share a good news that I have found from research that Pizza, which is a  popular “junk foods” can fit for a healthy menu.