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.

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

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 .

Iron absorption Inhibitors

Iron rich vegetables( non-heme iron)

It’s very important to have knowledge about the edibles which can inhibit the Iron absorption.

May be we know the importance of iron in human health and eating foods which are containing Iron, but many of us don’t know that there are inhibitors which can hinder your effort of iron absorption from food, by interfering in iron absorption process.

Especially if you are vegetarian and only depend on non-heme iron, you have to be more careful.

 Non-heme iron (non- animal food source) can be absorbed only 2-7% whereas heme iron (animal food source) absorption in human body is 15-30%.

List of inhibitors which could decrease absorption of non-heme iron:

Common Symptoms of Iron Deficiency Anemia

Have trouble concentrating

Blood test for Iron deficiency Anemia

Sometimes you may not notice the symptoms of anemia, because it develops slowly and the symptoms may be mild. 

So if you have the following symptoms, asks your doctor to send you for blood test, before your anemia gets worse.

  

Symptoms of  Iron Deficiency Anemia:

Fatigued

Headache

•     Feel fatigued and get tired more easily.
•     Feel dizzy and lethargic.
•     Have headaches.
•     Pale skin color
•     Pale and brittle nails.

Defination and Causes of Iron Deficiency Anemia

Hemoglobin molecule

Iron-deficiency anemia is common and can easily be treated.

Anemia is a condition when the number of red blood cell counts becomes lower in the blood than normal of a person.

Anemia can occur for any reasons such as lack of iron in the body or lack of hemoglobin in blood.

Iron deficiency anemia occurs due to low levels of Iron in the body, body lacks enough Iron which it needs to build healthy red blood cells.

Iron deficiency anemia causes the loss of hemoglobin in red blood cell.

Hemoglobin binds oxygen with the help of Iron and carries oxygen to all over the body.

Oxygen is crucial in the body because oxygen is used by the body to break glucose and release energy that our body needs to perform the day to day activity.

Cause:

Iron deficiency anemia can occur for many reasons:

1. Blood loss:

A) Due to heavy menstrual bleeding in women.

B) Internal hemorrhage inside the body, by problems such as ulcers, hemorrhoids, or cancer, can also happen with regular aspirin use. Bleeding inside the body is the most common cause of iron deficiency anemia in men and in women after menopause.

2. Diet which doesn’t have enough Iron.

3. An inability to absorb enough iron from food.

4. Poor nutrition.

The Truth about ''Natural'' Sweeteners

Does Sugar by Any Other Name Still Taste as Sweet?

-- By Liza Barnes & Nicole Nichols, Health Educators

Sweetener	Serving size	Calories	Carbs	Other nutrients of note
White (table) sugar	2 tsp	33	8 g	None*
Blackstrap molasses	2 tsp	32	8 g	Manganese (18% DV), copper (14% DV), iron (13% DV), calcium (12% DV), potassium (10% DV), magnesium (7%DV), vitamin B6 (5% DV), selenium (4% DV)
Rapadura	2 tsp	30	8 g	None*
Sucanat	2 tsp	30	8 g	None*
Turbinado sugar	2 tsp	30	8 g	None*
Evaporated cane juice	2 tsp	30	8 g	Riboflavin (3% DV), potassium (1% DV), manganese (1% DV), copper (1% DV), iron (1% DV)
Agave nectar syrup	2 tsp	40	8 g	None*
Brown rice syrup	2 tsp	40	10 g	None*
Honey	2 tsp	43	11 g	None*
Maple syrup	2 tsp	45	9 g	Manganese (22% DV), zinc (4% DV)

*Less than 0.5% DV of any vitamins or minerals

SparkPeople's Licensed and Registered Dietitian, Becky Hand, notes that published recommendations say to limit added sugars from all sources to no more than 10%-15% of total calorie intake, which is 120 calories (7.5 tsp) of sugar for a 1,200-calorie diet.

The bottom line is that sugar is sugar. Too much sugar—whether it’s marketed as “natural” or not—can harm your health.  Even sweeteners touted as natural or nutritious, like the ones discussed here, don’t typically add a significant source of vitamins or minerals to your diet. But in moderation, there’s nothing wrong with the sweetness that a little sugar adds to life. So if you’re going to eat it, eat the good stuff...just not too much of it.

This article has been reviewed and approved by licensed and registered dietitian, Becky Hand, and Tanya Jolliffe, a SparkPeople healthy eating expert.

Vegetarians be careful about Hidden, Non-Vegetarian-Friendly Ingredients

Gummies

In basic terms, a vegetarian means is a diet that does not include meat, poultry or fish. It is a personal choice that might be based on religious, ethical, health or economic reasons.
If you have chosen to be vegetarian for religion or ethical reason then you should be careful about some products.
There are many ingredients in common foods that challenge the norms of the herbivore lifestyle. Items such as marshmallow, gummies, candies, yogurt, packaged cookies and salad dressings, dessert like custard, some ice cream, cheesecake, Jell-O, jelly, jams could contain ingredients that are by-products of animal slaughter.
Therefore before your next purchase, scan the ingredient list for the items below:

Indigestion is a Hidden major reason of obesity

How Trans Fats decline performance of vital organs in your body

You need to think about what you eat!

When you eat the foods, contain trans-fat, those fats float in the blood and sticks to the artery wall.

That fat constricts artery walls, they literally spasm them down and that spasm last for four to six hours.

The spasm slows or stops blood flow through the artery. So arteries aren't carrying as much blood as they supposed to your different vital organs including your brain, your heart, and your sexual organs.

All the vital organs need oxygen in order to keep functioning. Oxygen works acts like the gasoline in your car in our body.

These oxygen deprivations impair the performance of the organs.

Keep in mind, fat is necessary for many bodily functions, but it's the type of fat that counts. Vegetable oils, nuts, seeds, avocado and fatty fish are the kind of fat that burned for long-term energy and they are necessary components in the body.

But the trans-fat don’t burn properly because our body is not designed to process them. So as a result trans-fat creates an unusual burden to the body.

Visalus ViShake and Your Children

Vi-Shake Vs. Cereal-This is a look into cereal and other breakfast options that are consumed by millions of American adults and children on a daily basis. With facts, we prove how the Visalus Shake is a more nutritious option, saving time, money, extra weight, and a number of other issues.
 1.A unique, concentrated and absorbable blend of proteins processed to remove fat, lactose, carbohydrates and isoflavones to provide pure, concentrated protein. When mixed with milk or soy milk, we provide 20-22 grams of protein, the right mix to burn fat and build lean muscle.
2. Low sodium. Lower than other brands!
3. Contains a serving of whole milk, for bone healthy calcium.
4. Contains a full serving of fruit or vegetable fiber, without gas.
5. Contains digestive aids and enzymes, including prebiotic activity for maximum nutrition absorption.

Carbs - List Of No Carb Foods

Low Carb Foods

A no-carbohydrate diet (no-carb diet) is described as human carnivorism. It excludes dietary consumption of all carbohydrates and suggests fat as the main source of energy with sufficient protein. This kind of a diet eliminates the carbohydrates component of food while essentially retaining all the other nutrients. No- carb diet causes the body to go to ketosis. Ketosis is a state when body use fat and protein as an energy source.

Carbohydrates are the major cause of obesity because the body easily converts carbohydrates into glucose and body fats. So no-carb diet and low-carb diet is a major part of discussion in present society.

However, everyone needs a certain amount of carb compounds to function on a daily basis, because complex carbohydrates have fiber and our body need fiber. On average of 28 grams of fiber an adult need as a daily basis.

To better understand this essential energy source, no-carb foods are as follows:

Carbohydrate Facts - How Many Carbs Per Day Do You Need

Carbohydrates(carbs) are the primary source of energy for the body. This is because they get converted more quickly into glucose, the form of sugar that's transported and used by the body, than proteins or fats. But still a diet, which is too high in carbohydrates can upset the  balance of the body's blood sugar level, resulting in fluctuations in energy and mood that result a feeling of irritation and fatigue. 

It is better to balance your intake of carbohydrates( carbs) with protein, a little fat and fiber. So it is important to have a balanced diet which contain a proper mix of carbohydrates, fat and protein.

There are two types of carbohydrate: complex and simple.

Simple carbohydrates are also known as sugars.Complex carbohydrates are often referred to as starch or starchy foods and fiber.

Both types of carbs are found naturally in foods and also refined in processed foods.

During digestion all carbohydrates except fiber break down into sugars.

How many carbs( Carbohydrate) per day is, What is your daily carbohydrate intake requirement? 

It depends on your age and activity level.

The body receives 4 calories per 1 gram of carbohydrates consumed.

According to the advice of the Nutrition Foundation is that we should get half of our energy needs from carbohydrates.

 The average healthy adult's daily estimates for  dietary carbohydrate intake is for women getting 47.7 per cent of their daily energy from carbs (203g) and men 48.5 per cent (275g). But if you are very active in your busy life style than your level will be higher because the more energy your body burn the more it will need.But as we age our metabolism get decrease and according to our age our movement start getting restricted so our need of carb .

Not all carbohydrates are of equal nutritional value, refined sugars should make up only 11 per cent of your daily diet.

These estimates may not be appropriate for pregnant and nursing women, or for individuals with chronic kidney disease, liver disease, or diabetes. Please take advice from your physician if you have these conditions.

What is Cancer

All cancers begin in cells, the body's basic unit of life.

 Our bodies are made up of millions of cells, grouped together to form tissues and organs such as muscles and bones, the lungs and the liver. The cells inside these organs carry out specific functions such as transport of oxygen,digestion of nutrients excretion of waste material and so on.

These cells grow and divide in a controlled way to produce more cells as they are needed to keep the body healthy.

The facts about Breakfast Cereal

Cornflakes are fattening. There is a myth that corn flakes food is one of the lowest in calories. But research found that regular consumption of corn flakes actually fosters weight gain. Corn Flakes are a high hypoglycemic carbohydrate, spike blood sugar level drastically, which promote fat storage in the body. Each cup of corn flakes (approx. 25 grams) contains approx. 95 calories, in which  21.7 grams comes from  carbohydrates and only 1.7 grams of protein and low fiber content .Due to its low protein content, it will not keep you full for long. Some breakfast cereal ads show that corn flakes help you lose weight