Diet

How much water should you drink every day to stay healthy and hydrated?

With a heat wave gripping much of the country, many people are guzzling more water than usual to try to stay cool and hydrated. The convention wisdom says we should be downing eight glasses of water a day. But that number isn’t based on any scientific studies, and doctors say it’s not necessarily the best advice.Drinking enough water is important to carry nutrients to your cells, flush bacteria from your system and prevent dehydration, especially during hot summer months when we lose more fluids through sweat. People who are getting a lot of exercise, or women who are pregnant or breastfeeding, may need more.

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And while plain water is a healthy choice that won’t add extra sugar and calories to your diet, other fluids can be part of the mix. “It’s really about fluids in general. Doesn’t necessarily have to be water,” Dr. Sharmeela Saha, director of the dialysis center at University Hospitals Case Medical Center in Cleveland, told CBS News.

What you eat can make a difference too. Certain foods, including summer favorites like watermelon and other fruits, can count towards your daily water intake. “Lettuce, spinach, fruits in general, soups … those are all things that going to have a lot of water in them as well,” Saha said.

Experts say don’t ignore your thirst — it’s a sign your body needs more water. According to WebMD, other signs of dehydration may include weakness, dizziness, heart palpitations, sluggishness, fainting, or heart palpitations. Urine color may also indicate dehydration; if urine is dark yellow or amber colored, you’re probably not drinking enough fluids.

In addition to keeping you well hydrated, some research has shown drinking water right before a meal may benefit your diet, taking the edge off hunger to help you lose weight.

Source: cbsnews

Ginger – The Amazing Healing Herb

Ginger is a very good antioxidant and has anti-bacterial, antiseptic, sedative and antipyretic effect. Fresh ginger submerged in warm water, deeply penetrates the tissue, brakes down and melts accumulated mucus, initiate circulation, relieves pain, inflammation and swellings, accelerates detoxification it is very useful in the case of muscle inflammation and chronic back pain.

Ginger – The Amazing Healing Herb

Melts fatty deposits

This healing root speeds up the muscle metabolism, lowers cholesterol, helps in secretion of saliva and ingested food starch, reduces bloating and constipation, all of which contributes to weight loss.
If you want to loose weight fast, add to yo meals fresh or dried ginger or drink tea made from this beneficial root.

Improves mental capacities

Ginger relieves headaches and contribute to a better brain function. If it in any way we use it during the day, we will be fresher and will have more strength and energy, and if in the evening we eat hot vegetable soup with an addition of ginger, we will provide our self a good rest and sleep.

Lowers Stress

Ginger is rich in antioxidant, which helps in harmful chemicals removal, that our body produces when we are under worries, and thus affects the reduction of psychological stress. During this depression treatment it also impairs and the digestion process followed by occurrence of nausea, for which ginger is the ideal cure for these problems too.

Fights against colds and flu

If you regularly use ginger, you can easily prevent and fight the flu or colds, as well as the potential complications from these diseases. Ginger will strengthen our immune system, facilitate breathing and relieve headaches. It encourages sweating, so that`s why it`s excellent for lowering high body temperatures.

Cures Arthritis

Since ginger has anti-inflammatory properties, it is highly effective in the treatment of rheumatoid arthiritis, osteoarthritis and other diseases of the musculoskeletal and connective tissue. Some studies show that in the case of arthritis, ginger is even more effective than other conventional drugs and medications.

Cure for cold hands and feet

Herb ginger is a powerful tool for engaging of the circulatory system.
If you suffer from cold hands and feet you should drink tea from this medicinal herb.

Source: only pure nature

Foods That Heal

Foods That Heal

It’s always exciting to learn multiple uses for products that you eat or have lying around the house. I have a firm belief in healing yourself with food. That’s not to say that you should avoid going to the doctor or taking real medicine, but food has some incredible healing powers that you’d never realize. You can head straight to your pantry to be able to boost your energy, get better sleep, get glowing skin or even fight allergies.

Let’s check out some ways to eat your medicine and the benefits you’ll receive from doing so:

Extra-Virgin Olive Oil

WHAT IT HEALS: Ease achy muscles

Because Extra-Virgin Olive Oil (EVOO) is rich in the component called oleocanthal – that helps speed muscle repair. If you consume 3 1/2 Tbsp of EVOO throughout the day it equals the anti-inflammatory standard of 10% of a dose of ibuprofen. Mix with some steamed vegetables or drizzle on top of a salad to get your daily dose.

Extra-Virgin Olive Oil

Cheese and Crackers

WHAT IT HEALS: Boosts afternoon energy

Crackers are chalk-full of energizing vitamins like B6 and B12 (but you’ll want crackers that list 100% whole grain as the first ingredient). Lowfat cheese contains protein and calcium. The combination of the pair stimulates the production of sertonin in your brain, which is considered a ‘feel-good chemical.’ This will give you energy to power through the afternoon and perk you up. Don’t snack on too many though – 1 oz. of lowfat cheese and 8 crackers will do.

Cheese and Crackers

Watermelon

WHAT IT HEALS: Headache & relieves anxiety

Since watermelon is a water-rich fruit, it transports key nutrients to the brain and keeps you hydrated. Even slight dehydration can result in more frequent and severe headaches. The small amount of sugar in the fruit will fuel brain cells to increase alertness. Another purpose for watermelon is to help relieve anxiety – snack on some cubes or slices first thing in the AM to start your day stress-free. You can even add some to a glass of water or blend it into it’s own beverage.

watermelon

Chamomile Tea

WHAT IT HEALS: Reduces bloating & natural stress reliever

Chamomile tea helps to relax the muscles around your GI tract. The water contained in the tea will improve digestion to shrink your bloated belly. To get the ultimate use from the tea, select pure chamomile tea and avoid blends. Another bonus to drinking hot tea is that it’s a natural stress reliever. Because people retain more salt and water when stressed (which adds to bloating), sipping on this hot beverage helps combat both problems.

chamomile_tea

Oranges, Strawberries, Broccoli, Kale, Red Bell Peppers

WHAT IT HEALS: Skin

We all know the saying ‘you are what you eat,’ and the same goes for how your skin can be affected by the foods you put into your body. What you eat can really affect how you look – but foods high in Vitamin C like oranges, strawberries, broccoli, kale and red bell peppers will help product collagen in your body. Collagen is a protein that keeps your skin elastic and young-looking.

Oranges, Strawberries,

Turmeric

WHAT IT HEALS: Anti-inflammatory, arthritis pain, digestion, helps prevent cancer

Turmeric has anti-inflammatory properties in curcumin – which is the antioxidant that gives the spice it’s color. It helps ease arthritis pain and swelling, enhance immunity, improve digestion, and help prevent cancer. It also may reduce your risk of Alzheimer’s. Turmeric can be added to any dish – try 1/2 tsp in vegetable soup or stir-fry or rice.

Turmeric

Parsley

WHAT IT HEALS: Fights allergies

Parsley contains an antioxidant called quercetin which helps reduce the release of histamines – meaning it can help prevent your allergies from flaring-up. Fewer histamines = fewer symptoms. You can mix parsley into salads or mix with olive oil and lemon and use it as a chicken topping. You can attempt to eat it alone as I do, but it’s difficult to stomach for some – however, doing so will also help keep your skin clear.

Parsley

Pineapple

WHAT IT HEALS: Heals bruises

Pineapple contains bromelain – which is a compound that calms the skin inflammation that happens when you get bruised. Eat a cup and a half of this tropical fruit in chunks throughout the day and drink water to speed healing.

Gaspacho

WHAT IT HEALS: Rid yourself of a cold & strengthen immune system

Not only does Gazpacho boost your intake of vitamins and help strengthen your immune system, the chilled soup blend also has antiviral properties. Since it’s a blend of tomatoes and vegetables, onions and garlic, they will attack any germs that cause sickness.

Cherry Juice

WHAT IT HEALS: Fall asleep faster

Cherry juice isn’t exactly going to knock you out like a good dose of NyQuil will, but tart cherries contain melatonin. Melatonin is a sleep-promoting compound that you can find in vitamin form, but rarely in foods. The only other food sources you can find it in is walnuts and bananas. If you drink cherry juice daily you will have better quality sleep. It’ll help you fall asleep easier and you can drink it any time of the day or add 6 oz to a smoothie of your choice.

Source: lifestyle and clothing

Sitting in an office chair for long periods

How much can sitting affect our body? Too much time spended in the sitting position is killing you. Sitting all day at work, and later on the couch or infront of computer at home have been proven to have negative  impact on human health.

Sitting in an office chair for long periods

Diabetes and heart disease.
Stressful working conditions are increasing the risk of stroke at women fir 88%, and employees who are middle-aged or older and sit most of the working time have twice the risk of diabetes, according to research from the British University of Leicester.

In order to improve the circulation of the blood and sugar balance, every hour stand and walk for five minutes or do some practice in office.

Hip pain.
This pain often affects women who work sitting, especially those who are genetically prone to getting osteoporosis.

Adjust your chair for your legs and back so thay can form an angle of 90 degrees. Allso practicing yoga can help with problems with hips.

Sitting in an office chair for long periods2

Weight Gain.
More than 60% of the employees in the office regularly snack unhealthy foods such as chips or chocolate, and experts say that the work associated with sitting and unhealthy diet are the main causes of obesity in countries around the world.Eat less fast food and unhealthy snacks, replace them with healthier options, such as dried fruit or nuts.

Dry eyes.
Looking at the computer screen causes pressure on the eye muscles. It causes dryness and deteriorating eyesight.

To prevent this, apply the 20-20-20 rule. Every 20 minutes, look 20 feet in distance and hold the gaze 20 seconds. It will be enough for the eyes to rest.

Source: secretly healthy

Top 8 health benefits of drumsticks

Top 8 health benefits of drumsticks

Drumsticks are obtained from the Moringa oleifera plant and are well-known for their myriad therapeutic qualities. Called as shajan in Hindi, this green vegetable is loaded with valuable minerals, healthy proteins and essential minerals. A must-have ingredient in sambar, one can harness the health benefits of drumstick by cooking it with other vegetables, lentils (dals) or as juice or soup. Here are the top eight reasons why you should include drumsticks in your diet.

It builds strong bones

Drumsticks contain high amounts of calcium, iron and vitamins that help in strengthening bones. When consumed either in the form of a juice or with milk on a regular basis, it is found to raise the bone density and enhance bone health in kids. Read more about 7 surprising foods for healthy bones.

It purifies blood

The leaves and pods of this green vegetable posses blood purifying properties and it also acts as a potent antibiotic agent. The regular consumption of drumsticks, either in the form of soups or juices, reduces acne and other related skin problems.

It lowers blood sugar levels

Drumstick leaves significantly reduce the blood glucose levels in the body and help in controlling diabetes. It is also found to enhance gall bladder function, which in turn helps to lower sugar levels, helping you live a healthier life

It eases respiratory problems

In case you suffer from a sore throat, a cough or congestion, drink a cup of drumstick soup as its anti-inflammatory properties help in relieving a wide range of respiratory complications. It acts as an effective natural remedy to fight against lung diseases such as asthma, bronchitis and tuberculosis.

It is good for pregnant women

It is recommended that women should eat drumsticks during pregnancy as it helps in delivery and also eases pre and post delivery complications. The presence of essential vitamins and minerals in this vegetable reduces the sluggishness of the uterus along with boosting the milk production after delivery.

It protects against infections

The leaves and flowers of drumstick contain antibacterial agents that help in preventing a wide range of infections related to the throat and skin. It also contains high levels of vitamin C which boosts the immune activity and helps in eliminating the harmful free radicals from the body.

It helps in digestion

Drumstick leaves and pods are loaded with B complex vitamins (such as niacin, riboflavin, folic acid and pyridoxine), which are said to play a vital role in digestion. These vitamins regulate the digestive process by helping in the breakdown of complex carbohydrates, proteins and fats into their simpler forms

It enhances sexual health

The presence of good amounts of zinc in drumsticks is found to enhance the process of spermatogenesis along with playing a key role in female sterility. The bark of this plant is found to contain certain compounds that help in curing impotency, premature ejaculation and thinness of semen.
Source: the health site

Monsoon Special: Foods you should eat!

Monsoon Special Foods you should eat!

Eating right during the monsoons can be very tricky. The wrong kind of food could give you an upset tummy. But don’t worry. To make sure you have a healthy monsoon, here’s a list of foods you should include in your diet as well as tips on how to eat them.

Herbal teas: “Herbal teas like ginger or lemon tea is good for you especially during the monsoons, as it will keep the flu away,” says Namita Nanal, a Mumbai-based nutritionist. Try sipping on a cup or two of herbal tea everyday.

Fenugreek: During monsoons, our immunity lowers automatically and therefore our system finds it hard to digest food. “So include herbs like fenugreek (methi) and cumin seeds (jeera) that’ll help you digest food better during the rains

Garlic: Add a little bit of garlic to your soups, stir fries and curries to build up your immunity this monsoon. “Garlic helps you fight viral infections,” says Namita.

Turmeric: Known for its anti-inflammatory properties, turmeric improves your immunity too. So include some in your food to keep that cold at bay.

Soups: Soups are a good way to get nutrition from veggies during monsoons “as they kill bacteria in them, making veggies safe to consume,” says holistic health guru, Mickey Mehta. Whip up interesting combinations like tomato and onion, potato and asparagus, carrot and chicken etc.

Moong dal: Opt for moong dal and masoor dal this rainy season. “These are not only a healthy source of protein but also of dietary fibre that aids digestion,” says Mickey.

Gourds: Vegetables like snake gourd, ash gourd, bitter gourd et al are extremely nutritious and are a much better option than salad leaves during the monsoons. “They are rich in minerals like calcium, magnesium and manganese,” says Mickey.

Nachini: “Millets like jowar and nachini are rich in calcium,” says Mickey that helps fortify our system and keep monsoon-related infections away.

Source: Idiva

10 Easy Ways to Slash Sugar from Your Diet

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You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn’t mean sugar’s absent from your diet. You’re likely eating sugar throughout the day without even realizing it, says Amari Thomsen, RD, owner of Chicago-based nutrition consulting practice Eat Chic Chicago. Sugar is added to foods that don’t even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we’re talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips.

Learn sugar’s aliases

When you read food labels, you’ll need to look for more than just the word “sugar.” Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it’s an indication that the food is less healthy than you may think.

Buy unsweetened

Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled “no added sugar” or “unsweetened.” You’ll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Don’t go cold turkey

Going cold turkey on sugar isn’t realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit.

Think protein and fat

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple, suggests Thomsen.) Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar, adds Sanfilippo. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

Never go fake

When you’re reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. “These can mess up your taste for sweet,” says Sanfilippo. “When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things.” That may be why fake sugars are associated with weight gain—not loss, according to a 2010 review in the Yale Journal of Biology and Medicine.

Add more flavor

Sanfilippo loves using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite.

Don’t drink it

Avoiding soda is a good idea, but that’s not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more of the sweet stuff than you’re supposed to have in an entire day. Case in point: “enhanced” waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small).

Enjoy dessert

You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat, Thomsen suggests.

Stick with it!

At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You’ll notice the natural sweetness in fruits and vegetables—and yep, they’ll taste better, too.

Source: Time

Tart cherry juice good for cyclists

cherry

Researchers have said that cyclists who drank Montmorency tart cherry juice concentrate before a three-day simulated race experienced less inflammation and oxidative stress compared to those who drank another beverage.

A research team led by Dr. Glyn Howatson with PhD student Phillip Bell at Northumbria University gave 16 well-trained, male cyclists about 1 ounce (30 ml) of Montmorency tart cherry juice concentrate mixed with water (equivalent to 90 whole Montmorency tart cherries per serving), or a calorie-matched placebo, twice a day for seven days.

On days five, six and seven, the participants performed prolonged, high-intensity cycling intervals – exercise that was designed to replicate the demands of a three-day race.

The researchers collected blood samples and found that markers of inflammation and oxidative stress were significantly lower in the cyclists who consumed the tart cherry juice concentrate compared to those who did not.

At one point during the trial, oxidative stress was nearly 30 percent lower in the tart cherry group compared to the other group.

Strenuous exercise can cause temporary inflammation and oxidative stress that can lead to muscle damage, muscle soreness and reduced capacity to recover quickly, explains research lead Glyn Howatson, Ph.D., laboratory director at the Department of Sport, Exercise and Rehabilitation at Northumbria University. He attributes the recovery benefits shown in the study to the natural compounds in Montmorency tart cherries. One of the natural compounds found in Montmorency tart cherries is anthocyanins.

The study has been published in the journal Nutrients.

Source: Times of India

4 Easy Ways to Keep Yourself Feeling Young

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Excellent health over 50 can be yours if you know how to take good care of yourself. If you’ve recently passed your 50th birthday, then it’s easy to think that your health will now take a downhill turn. However, there are some things that you can do to keep yourself feeling young and healthy.

1. Keep Yourself Active

Just because you are getting older doesn’t mean that you can start easing into a sedentary lifestyle. Even though aging is accompanied by certain health conditions like joint pain, muscle aches and such, these symptoms can usually be relieved with the right amount of exercise. If you’ve never been physically active before, now is the time to get moving. To avoid overwhelming your body, start with moderate exercises. Yoga, walking, swimming and ballroom dancing are all ideal exercises for women over 50. Not only are they easy enough to perform, but they can also be enjoyable.

It’s also important to incorporate exercise into your everyday routine. For instance, instead of hiring someone to do mow your lawn, maintain your garden or paint your house; do these chores yourself. Not only will these activities keep you moving, but they will also give you a sense of accomplishment.

2. Keep Your Weight in Check

One of the downsides of aging is that your metabolism also slows down. This means that it becomes much easier for you to gain weight. You might have gotten away with eating a lot in your 20’s and 30’s without gaining a pound, but now that you’re in your 50’s, you might find yourself gaining weight with just a handful of peanuts. A lot of women also tend to gain weight around their middle section when they reach their elder years.

You can keep yourself fit by lowering your daily caloric intake to the amount of calories that you can burn. Your doctor and some online tools can help you determine your caloric requirement, but you can easily find this out by simply listening to your body. For instance, if you seem to be gaining weight even though you are eating a normal amount of food, then it’s possible that you now require less food to function. Cut back on meal portions and see if it helps.

3. Cherish Your Social Relationships

Your friendships and social bonds also play an important role in your health. In fact, having support from loved ones can boost your immune system, increase heart protection, speed up surgery recovery and improve your longevity. There could be many explanations behind this link between social support and health. One of these explanations is that social support helps you battle stress. Friends listen to your problems and lend you support throughout the trying times in your life. This can greatly reduce your stress. As you probably know, stress is a common factor that contributes to many chronic illnesses.

4. Improve Your Diet

You can also keep yourself feeling young with the foods you eat. Foods that are rich in antioxidants can be greatly beneficial for you at this point. Antioxidants help by battling free radicals which cause aging symptoms and diseases. Include an array of colorful fruits and vegetables in your diet to ensure you’re consuming an abundance of antioxidants.

Source: Fit day

Diet during pregnancy linked to preterm birth

A new study on diet and pregnancy suggests that what you eat when you are expecting is as important as what you don’t.

Women who ate plenty of fruits and vegetables and who tried to drink water instead of soft drinks were less likely to have premature babies than women who ate more “Western” diets, a big study in Norway has shown.

It wasn’t that women who ate pizza, tacos and sweets were more likely than average to have premature babies, the researchers found. It was that healthier eating lowered the risk by about 15 percent.

Dr Linda Englund-Ögge of Sweden’s Sahlgrenska Academy and colleagues studied a big database of 66,000 Norwegian women who are taking part in a larger study. One of the things they did was fill out a food diary while pregnant.

Englund-Ogge’s team classified their diets into three broad types: a “prudent” diet with plenty of fruits and vegetables and not too much junk food; a “traditional” Nordic diet with boiled potatoes, fish and gravy; and a more typical modern “Western” diet with processed white flour, sweets and snacks.

“Our results indicate that increasing the intake of foods associated with a prudent dietary pattern is more important than totally excluding processed food, fast food, junk food, and snacks,” they wrote in their report, published in the British Medical Journal.

It makes sense, says Dr, Walter Willett, a nutrition expert at the Harvard School of Public Health who was not involved in the study. “It does fit with what we have learned about diet and pregnancy,” he told NBC News.

“Dietary pattern has been linked to a lower risk of diabetes. It has been linked to a lower risk of hypertension.” And high blood sugar and high blood pressure are both big risks in pregnancy that in turn contribute to the risk of pre-term birth.“Those are things that impair development of the fetus,” Willett said.

The U.S. infant mortality rate is higher than in most other developed countries at 6.14 infant deaths per 1,000 births. The average for the Organization for Economic Cooperation and Development, which groups developed countries, is around 4 per 100,000

Source: NBC news