The Most Nutritious Vegetables

Usually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.

1. Green leafy vegetables, such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.

2. Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.

3. Brussels sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.

4. Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.

5. Red and Green Peppers are great in salads and healthy stir-fries.

6. Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.

7. Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries.

8. Tomatoes (actually fruit) are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.

9. Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.

10. Carrots are sweet, high in carotenoids and super when grated into any kind of salad. Baby carrots also make good raw snacks.

Tips to take care of your feet

Dos

• Inspect your feet daily for injury, blisters, cracks, scratches. Pay particular attention to the areas between the toes.
• Avoid extreme temperature, whether hot or cold. Protect your feet from hot objects (hot pavement in summer, silencer of motorbikes).
• Put on properly fitting cotton socks.
• Check socks and shoes for any foreign objects daily. Check your feet at the end of the day.
• Inform your doctor about any change in skin color, pain or any unusual sensation such as tingling, burning and pricking sensation.

Dont's
• Avoid walking barefoot even inside the house.
• Do not wear ill-fitting shoes or thongs.
• Do not wear wet footwear; it can be a source of infection like athlete's foot.
• Do not remove corns and calluses by yourself.
• Do not apply plasters or corn removers or any type of adhesive tape.
• Do not use hot water bottle or heating pads on your feet.
• Avoid smoking. Smoking reduces blood circulation to the legs leading to loss of limb.
• Never use scissors, blade, nail cutter or knife to cut the nails. Using a nail filer is safe.

Enjoy healthy fats & shun unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, nails and skin. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Basic Health Tips

There are various health tips. Some help in weight loss while others help in disease prevention and some help in toning of muscles. Some common health tips that are simple to follow for everyone and help in attaining healthy body are as follows:

Eat enough food: Do not overeat as this may lead to weight gain as well as indigestion. Add green leafy vegetable and fruit to your food. Boil, roast or grill your food rather than fry. Use less salt. Avoid eating at odd hours or eating junk food. Wash your hands before and after eating your food. Before eating, wash fruits and vegetables thoroughly so as to remove any dirt or chemical.

Drink at least eight glasses of water daily: This keeps body well-hydrated and helps in easy digestion of food. This prevents constipation and provides essential minerals and vitamins. Drink clean water that is not contaminated or infected. If required, drink boiled water. Avoid chilled water from freezer, instead drink cool water.

Exercise daily: There is no need to do vigorous or strenuous exercises. Start slowly and then speed up whatever exercise you opt for. Do simple exercises. Even walking regularly can make a lot of difference. Walking, swimming, cycling, running are some of the easy exercises that can be undertaken by anyone. For specialized exercises, it is wiser to exercise under guidance of a trainer.

Get good sleep: Sleep is important to let body recoup its energy. A person should get a good sleep of at least six (aim for 8 to 9) hours at night. Try to relax and take rest whenever possible.

Engage in some hobby: Keep yourself busy so as to stay away from negative thoughts. Negative thoughts affects both mind and body leading to overall deterioration of health. Read some good books, take up gardening, go to some religious place or listen to some soothing music. Try to remain cheerful and happy. Mingle with people and engage in some community service.

Top 10 Healthiest Vitamins

1. Vitamin A – Vitamin A can be found in most dairy products. It helps to keep your vision healthy, as well as your skin and mucous membranes. It also serves as an important antioxidant.

2. Vitamin D – Vitamin D comes from milk, and from the sun. It is essential for strong bones and teeth.

3. Vitamin E – Vitamin E comes from most vegetables and whole grains. It is an antioxidant that aids in forming healthy blood cells, and it is essential for the immune system, the skin, and the lungs.

4. Vitamin K – Dark green leafy vegetables are full of Vitamin K. Vitamin K is especially helpful in blood clotting when you have a cut or when you have surgery.

5. Vitamin C – Vitamin C is found in most fruits and fruit juices. It is an antioxidant and is essential for a strong immune system.

6. Vitamin B1 – B1 comes from grains, and is important for the conversion of food to energy.

7. Vitamin B6 – Found in whole wheat, B6 helps to convert food to energy.

8. Vitamin B12 – Vitamin B12 is found in dairy products. It helps to produce healthy cells, and turns carbohydrates to energy.

9. Vitamin B2 – B2 can be found in meats and fish, and it aids the chemical processes in the body.

10. Vitamin B3 – B3 is found in dairy products. It not only converts food to energy, but is also important for a healthy brain.

Harmful Effects Of Junk Food

Here are some Junk Food Facts that help you understand the harmful effects of eating them.

Lack of energy:
Junk foods do not contain any nutrients that are beneficial to the human body. In most cases, these foods are filled with harmful carbohydrates, cholesterol and fats that do not provide any useful energy.

Poor Concentration:
Junk food contains high amount of fat and oil. When you have a sumptuous junk meal rich in oil you feel drowsy and fail to concentrate. Over sustained periods of junk food eating, blood circulation drops due to fat accumulation. Lack of vital oxygen, nutrients and proteins particularly can stale your Grey (brain) cells temporarily.

Heart Diseases:
Junk food diet is a major cause of heart diseases. Myocardial infarction (a severe heart failure) is due to plaque formation in arteries which demands heart to put in extra effort to pump blood on the downstream. On the upstream, there is lack of returning blood to heart. This causes two damages to heart - heart fatigues by the continuous extra effort it makes and it suffers oxygen supply.

Liver Failure:
Even liver gets damaged due to presence of ingredients such as fat, cholesterol and salt inside the junk foods.

Diabetes:
Junk foods also cause damage to the pancreas resulting in insulin-dependent diabetes mellitus (IDDM).

Healthy Eating Tips

Healthy eating means more than the food on your plate. It’s also about how you think about food. Healthy eating habits can be learned and it is important to slow down and consider food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has several social and emotional benefits, particularly for children, and allows you to model healthy eating habits. Eating in front of the computer or TV often leads to mindless overeating.

• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

• Listen to your body. Ask yourself if you are really hungry or drink a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

• Eat breakfast and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard 3 large meals) keeps your energy up and your metabolism going.

Health Tip: Fill up on fruits & vegetables

Fruits and vegetables are the basis of a healthy diet—they are low in calories and nutrient dense, which means they are packed with minerals, antioxidants, vitamins, and fiber. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, iron, potassium, zinc, magnesium, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.

• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

• Fruits: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Health Tip: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for healthy and strong bones. Vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially green leafy ones are rich sources of calcium. Try mustard greens, turnip greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, white beans, black-eyed peas, kidney beans or baked beans.
• Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, garlic, oregano, peppermint leaves, rosemary, and parsley.
• Other foods: More good sources of calcium include salmon, tofu, oranges, sesame seeds, almonds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.

Tips to lead a Healthy Life

It is anticipated that genes are about 30% responsible for our overall health and how we age, while 70% is due to our lifestyle. Following recommendations from the experts, most of which focus on moderation, can help you to live a healthier life.

• Eat a healthy diet. This means limiting your total fat consumption to 30% or less of total calories, eating lots of fruits and vegetables and not overeating.

• Exercise regularly. Find an activity that you enjoy and do it at least 5 days per week. Exercising is helpful for cardiovascular health, weight control and bone health. Moreover it will help you to feel better by reducing stress.

• Eliminate bad habits. If you smoke cigarettes or drink alcohol, limit yourself and slowly try to give up. Identify other bad habits in your life and develop a plan for eliminating them.

• Relax and enjoy life. Life in the 21st century is very stressful and stress has been linked to a number of illnesses because it weakens our immune systems. If relaxing doesn't come easy to you, try an activity like yoga, tai chi or meditation.

Six simple tips to healthy skin

Getting fantastic, glowing skin doesn't have to mean spending hundreds of dollars at the spa. Simply eating well, protecting skin from the sun and using effective, yet affordable, treatment products are a few easy to-dos that should be part of anyone's skincare routine.

Follow six simple tips to get skin looking its best.

• Feed your skin: To keep skin firm and smooth, eat foods rich in omega-3 and omega-6 fatty acids like nuts, salmon, olive oil and flax seeds.

• Take your vitamins: Prefer foods rich in vitamins to fortify skin. For example: vitamin A food sources, such as sweet potatoes, oranges, cantaloupe, carrots and spinach, help reduce the production of sebum, which can clog pores and create pimples.

• Drink up: Enjoy 8 to 10 glasses of water each day to keep skin hydrated.

• Activate at night: Skin cells regenerate more quickly overnight, so treatment products applied during the night absorb more efficiently into the skin, making the treatment more efficient.

• Use of sunscreen: Regardless of the weather, use an SPF of 15 or higher every day to shield skin against the sun's harmful rays.

• Get out and get active: Regular exercise helps promote the overall health of skin, including increasing circulation, reducing breakouts and getting rid of harsh toxins.

Easy Ways to Stay Hydrated during Summer

Making sure you keep your body hydrated is very essential during the summer months. This is particularly true if you spend a lot of time outdoors in the heat. Whether you are mowing the lawn, playing sports or gardening , you need to stay hydrated.

Dehydration can happen quickly if you are out in the heat, working and sweating. Sweating helps keeping our bodies cool, but in the process we lose water that our body needs to stay hydrated. Here are some easy ways that can make you stay hydrated this summer.

Healthy Eating
Eating healthy foods on a routine basis will help to keep your body hydrated. Fruits, vegetable, and even meats, contain nutrients that helps in this process. You will still need to take steps to stay hydrated, if you are going to be outside in the heat for an extended amount of time.

Increase Your Water Intake
We all have heard that we need to drink 8-12 glasses of water each day. Drinking water is one of the easiest and quickest ways to keep our bodies hydrated.

If you don't like plain water, adding some flavor could help. Drop in a slice of lemon; add a few drops of lemon juice or any other fruit juice that you enjoy.

If you know you will be out in the heat for a long time, plan ahead of time. Freeze a couple of bottles of water to take outside with you. Keep them close by, so you can grab a quick drink every few minutes.

Eat More Fruit
Snacking on some juicy, fresh fruit is another easy way to stay hydrated during the summer. Apples, oranges, grapes, berries, watermelon, and many other fruits will help in keeping you hydrated. If you aren't a big drinker, this can be a better alternative.

Eat More Vegetables
Vegetables are packed with nutrients that can help keep our bodies hydrated. If you aren't a big veggie eater, here is a suggestion. Make yourself a fruit smoothie, but throw in a couple of small veggies. The fruit helps mask the taste of the vegetables. This is a great way to sneak a few veggies to your kids.

Sports Drinks
Sports drinks are full of electrolytes, sodium and potassium, that our bodies need to replenish after long periods of strenuous exercise or sports activities.