Archive for the ‘Health’ Category

Okra is a nutritional powerhouse used throughout history for both medicinal and culinary purposes. Once loved by the Egyptians and still used in many dishes today (such as the infamous gumbo dish), this pod-producing, tropical vegetable dates back over 3500 years ago. But still today, many are enjoying both okra health benefits and the vegetable’s edible delight. Okra is also referred to as lady’s finger and gumbo.

NUTRITIONAL CONTENTS Fiber – 2.5 grams. 10% of RDA (recommended daily value)

Vitamin C –  16.3 milligrams. 27% RDA. Folate – 46 micrograms. 11% RDA. Vitamin A – 283 international units. 6% RDA. Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided. Niacin (Vitamin B3) – 0.9 mg. 4% RDA. Thiamin (Vitamin B1) – 0.1 mg. 9% RDA. Vitamin B6 – 0.2 mg. 9% RDA. Magnesium – 36 mg. 9% RDA. Manganese –  0.3 mg. 15% RDA. Beta carotene – 225 mcg. Lutein, Zeaxanthin – 516 mcg.

Okra Promotes a Healthy Pregnancy An extremely important B vitamin for producing and maintaining new cells, folate is an essential compound for optimal pregnancy. The vitamin helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Vitamin C is also essential for fetal development. Okra is rich in both folate and vitamin C.

Prevent Diabetes Thanks to fiber and other nutrients, okra prove beneficial in normalizing blood sugar in the body, helping with diabetes.

Prevents Kidney Disease Researchers found that regular consumption of okra can help prevent kidney disease. In the study, “those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet.” This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes.

Supports Colon Health Okra is full of dietary fiber, which is essential for colon health and digestive health as a whole. The fiber Okra provides helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.

Could Help with Respiratory Issues Okra contain vitamin C, which has been shown to help with respiratory issues like asthma. The consumption of fruit rich in vitamin C, even at a low level of intake, may reduce wheezing symptoms in childhood, especially among already susceptible individuals. Promotes Healthy Skin Vitamin C helps keep the skin looking young and vibrant. The vitamin aids in the growth and repair of bodily tissues, which affects collagen formation and skin pigmentation, and helps to rejuvenate damaged skin. Okra is full of vitamin C. Topical tip: Boil a handful of okra until soft. After letting it cool, mash it, and apply it to your face. After 5 minutes, your skin should feel smooth and rejuvenated.

 

These foods are packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health. These foods you can enjoy freely without having to worry about packing on the pounds

 

 

 

Kale is light in calories one cup of raw kale only has about 33 calories. It also contains close to three grams of protein and 2.5 grams of fiber per serving.

 

 

 

Blueberries A cup of blueberries packs 14% of your recommended daily value  it only has around 85 calories. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. Celery only have six calories in a single serving. Tomatoes –  one medium-sized tomato only has around 25 calories. And also contain lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.

Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women. There are only 50 calories in one half of a grapefruit.

 

Cucumbers only contain 16 calories per serving.

 

 

 

Blackberries – This fruit contains 62 calories in a single serving of the berries. And was also  rich in vitamin C as well as antioxidants are known as bioflavonoids.

Broccoli has only about 31 calories in one serving. It also contains vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement.

Skipping breakfast Starting the day right is key to revving up your metabolism and keeping you energized throughout the morning. Turns out waking up and not putting any fuel in your engine is one of the most damaging and common mistakes. A nutrient rich breakfast will also prevent you from reaching for unhealthier alternatives when your stomach starts to rumble.

Yo-yo dieting Experts warns that slashing your calories and yo-yo dieting can impact your metabolism, as well as your health, long term, g that weight loss and body maintenance is better addressed by introducing changes that focus on food choice as well as eating habits and behaviors. It’s not just cutting out breakfast that’s a problem your overall food intake has an impact too.

Not drinking enough water Experts says that drinking two liters of water a day will work wonders for your metabolism. If you struggle to consume enough, try marking times on your water bottle for a little extra encouragement and guidance. This will not only keep your metabolism on track but will help to clear your skin too.

Choosing the wrong hot drinks Drinking too many caffeinated drinks can become unhealthy, especially if you’re opting for caramel lattes or other hot drinks high in sugar. Drinking green tea was good for your health aside from being filled with antioxidants it also contains an active ingredient, catechin, which has been found to speed up metabolism.

Sleeping badly Many experts believe that a lack of sleep leaves us prone to gaining weight, and whilst it’s not as simple as sleeping all day being a fast track to skipping a dress size, there does seem to be a correlation between a solid slumber and a healthy metabolism.

Sitting down all day

Office jobs don’t give you much of a choice, we know, but a British study found that standing up at work could help to boost your metabolic rate, meaning you can burn up to 50 calories an hour more than sitting.

Getting stuck in a rut when you do work out Whether you’re a cardio fanatic or a yoga queen, doing the same exercise week in week out means your body gets used to the activity and can result in fewer calories being burned. Experts recommend high intensity interval training or HIIT as a great way to mix things up and get you burning calories at a rapid rate. ‘HIIT is thought to be one of the most effective methods of improving fitness, building muscle and burning fat, and the more muscle you have, the higher your resting metabolic rate tends to be.

“An apple a day keeps the Doctor away”- this has been one of most famous sayings that we have in the world. Better health could really be achieved by grabbing a bowl full of apples for your snack.

USDA scientists discovered antioxidant concentration serving size over 100 foods. Scientists explain the importance of antioxidants for our body. These compounds help prevent and repair oxidation damage that happens during normal cell activity. Here are some benefits of eating apples.

1. Get whiter, healthier teeth

Brushing your teeth is very important and eating an apple a day will make it better and whiter. While chewing the apple, it produces saliva in your mouth that prevents bacteria to form that might cause tooth decay.

2. Avoid Alzheimer’s

Studies show that eating apples will prevent Alzheimer’s and prevent effects of aging tin the brain.

3. Protect against Parkinson’s

Studies showed that eating apply might prevent pancreatic disease to occur for up to 23% chance. Also, its peal has contents that fight against cancer cells in the liver, colon and breast.

5. Decrease your risk of diabetes

Women who used to eat an apple everyday has a higher chance of not acquiring type 2 diabetes. Apples are loaded with soluble fiber, the key to reducing blood sugar swings.

6. Reduce cholesterol, Prevent gallstones and Get a healthier heart

Apples bind with fats that therefore convert it to a lower cholesterol level which leads to a healthier body. Also, there is phenolic compound found in apple skins also prevent the cholesterol that gets into your system from solidifying on your artery walls that will let blood flow smoothly. Moreover if you have a low cholesterol level, there will be a lower chance for stones to be formed in your gall bladder.

7. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. With that, Doctors recommend us to eat foods which are high in fiber like apple to prevent being overweight.

8. Detoxify your liver

In everything that we eat or do, we get a lot of toxins in our body. With that, we really have to detoxify ourselves through eating fruits such as apple.

9. Boost your immune system

Apples has quercetin that is an anti-oxidant that can help boost and fortify your immune system, especially when you’re stressed out.

10. Prevent cataracts

Recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 per cent less likely to develop cataracts.

“A moment on the lips – forever on the hips,” this saying might sound familiar for you but it actually has a hidden meaning in it. Don’t you really know that some foods might hard your metabolism?

Before, people know that weigh increase or weight reduction is same to the principle of thermodynamics or calories in versus calories out. But further studies show that it is not really that. Here are six food that will do serious damage to your metabolism.

Soda

One of the reasons why soda is being criticize in the market is because of too much sweetness in it with high fructose corn syrup (HFCS). It is a sweetener found in a large number of America’s exceedingly handled food and soda pops, it is just cheap but it is also harmful for your health.

The American Journal of Clinical Nutrition clarified the connection amongst HFCS and heaviness. HFCS may lead to stoutness in light of its negative consequences for the digestion system. Actually, expending high fructose corn syrup can bring about something many refer to as “metabolic disorder,” which may cause diabetes, coronary illness and stroke. Therefore, drinking a glass of soda can specifically hurt your digestion system.

Margarine

At present, most sources of trans fat are can be found in stick margarine and pastry products. The trans fats in the margarine can cause damage on your digestion system since they can prevent the body to utilize insulin successfully.

 

White Bread

 

Nourishments that are high in fiber like entire wheat bread increase your digestion system because of the additional work required to attempt and separate the toxic fiber. On the other hand, white bread slows down the working of your digestion due to additional calories to attempt to separate these simple to-process nourishments.

Want to be skinnier? Now, here’s another good news for you. By just eating cheese, you could be skinnier.

 

For many, cheese is believed to have great amount of fats that contribute to the weight of a person.

But in a study conducted by University College Dublin, Ireland, the perception of people about cheese is wrong.  A study was performed to 1,500 people between the ages of 18 to 90 years and it examined the effect of dairy products like milk, cheese, yoghurt, cream and butter, on indicators of overall body fat and health.

Surprisingly, the study found that people who ate more cheese did not have high body fat or cholesterol. Frequent cheese eaters did not have a higher cholesterol than those who ate cheese less frequently or not at all. It is even more surprising that low-fat dairy products seemed to have greater cholesterol.

 

The head researcher of this study, Dr. Emma Feeney, state that she found it intriguing that people who eat more cheese consume more saturated fats, but had the same amount of LDL cholesterol levels as people who consume less cheese.

LDL cholesterol is a good fat that helps our body to stay healthy. But too much LDL might cause obstruction of blood flow due to these fats sticking to the wall of the arteries increasing th chance to have a heart disease.

“We have to consider not just the nutrients themselves but also the matrix in which we are eating them in and what the overall dietary pattern is, so not just about the food then, but the pattern of other foods we eat with them as well.” – Dr. Emma Feeney

 

Therefore cheese is not really bad for you and your friends! Next time you’ll be going out with your friends to eat, try to eat something cheesy.

Nowadays, people are overwhelmed by many things in life that is why we sometimes prefer instant things even the food that we eat. It is easy to prepare and delicious for many. We are aware that this is unhealthy but we tend to forget this for the sake of not wasting too much time preparing for food. Instant noodles are often packed with seasoning and flavoring powder, and it has been criticized for its low nutrients but high in carbohydrates and fats. Despite of the criticisms, 97.7 billion instant noodles are consumed by 52 countries. In the Journal of Nutrition, Harvard and Baylon University published a research that will let people be aware that consumption of instant noodles would greatly increase the risks of heart disease and stroke. Eleven thousand South Koreans between ages 19 and 64 had their health analyzed by researchers. The study showed that due to the high amount of instant noodles consumed, South Korean woman were of a high risk of metabolic syndrome. Metabolic syndrome is often attributed to an increase in blood sugar and blood pressure level, which leads to strokes. Tertiary-butyl hydroquinone (TBHQ) is the substance that contribute to metabolic syndrome which could often be found on instant noodles as it is a byproduct used to preserve cheap processed food. Women who ate instant noodles twice a week or more had a higher risk of metabolic syndrome than those who ate less, or not at all. Excessive instant noodle consumption can not only trigger obesity but also metabolic ailments like diabetes, high blood pressure, hypertension, heart problems and so on. Harvard School of Public Health doctoral candidate and co-author of the study, Hyun Shin, said: “Although instant noodle is a convenient and delicious food, there could be an increased risk for metabolic syndrome given the food’s high sodium, unhealthy saturated fat and glycemic loads.” Also, several health hazards was revealed because of harmful substances in instant noodles. In South Korea, it was found by authority that cancer-causing substance known as Benzo pyrene is present in six brands of noodles made by Nong Shim back in 2012. The Nestlé’s Maggi brand instant noodles has been banned and were labeled as “unsafe and hazardous for human consumption in India because of the lead contamination found in it. So if you’re in rush today and you want to make quiz food for lunch or dinner, think twice now!

The brain requires nutrients that will boost memory and will keep it healthy.

Walnuts are the top nut for brain health.  They have a high concentration of DHA (Docosahexaenoic Acid) that protect brain health in newborns and improve cognitive performance in adults.

 

Salmon is one of the best sources of omega-3 fatty acids EPA and DHA which are responsible for decreasing inflammation, reducing the risk of cancer, and maintaining blood pressure.  Consuming for at least thrice a week about the size of your fist can help you get the omega 3-fatty acid needs.

Soybean peptides regulate neurotransmitters and help to boost brain function.  Soy also, helps to lower the risk of heart disease and cancer.

 

 

Avocado contains potassium that helps to regulate blood pressure; a lower blood pressure promotes brain health.  It also has folate which is essential for maintenance of cognitive function and memory.

 

Egg yolks are rich in choline.  Your brain uses choline to make acetylcholine, a neurotransmitter that is important for maintaining memory and brain cell functions.

 

Blueberries help protect the brain from oxidative stress, reduce the risk of Alzheimer’s disease or dementia, and improve cognitive performance.

 

 

It’s fun to take a break from cooking, but it’s still important to be cautious when it comes to dining out. Follow these safety tips to make sure you don’t bring a case of food poisoning home with you:

 

Choose a place that looks clean. Even without seeing into the kitchen, you can tell about the cleanliness of a restaurant.  Check if they have clean tables, dish ware, dining utensils, restrooms, and all around the place.

Check their sanitation certificate.

If foods are not cooked properly, don’t hesitate to send it back.

Be careful eating raw meat, poultry, eggs and seafood. These raw foods may carry bacteria and parasites that may cause food poisoning,

If you or someone you are with has a food allergy, double-check the ingredients in menu items.

Be cautious about buffets. Sometimes, the foods in buffets sit out for a while and are not kept at the proper temperature.
Make your easy to prepare breakfast to make your morning right.  You will only need less than 30 minutes and you have your healthy breakfast! Bacon Breakfast Pizza Recipe Ingredients 1 tube (13.8 ounces) refrigerated pizza crust 2 tablespoons olive oil, divided 6 large eggs 2 tablespoons water 1 package (3 ounces) real bacon bits 1 cup (4 ounces) shredded Monterey Jack cheese 1 cup (4 ounces) shredded cheddar cheese     Directions Unroll crust into a greased 15x10x1-in. baking pan; flatten dough and build up edges slightly. Brush with 1 tablespoon oil. Prick dough thoroughly with a fork. Bake at 400° for 7-8 minutes or until lightly browned. Meanwhile, in a small bowl, whisk eggs and water. In a small skillet, heat remaining oil until hot. Add eggs; cook and stir over medium heat until completely set. Spoon eggs over crust. Sprinkle with bacon and cheeses. Bake 5-7 minutes longer or until cheese is melted. Makes:  8 slices. Prep. Time:  25 mins.   Yogurt & Honey Fruit Cups Recipe                 Ingredients 4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.) 3/4 cup (6 ounces) mandarin orange, vanilla or lemon yogurt 1 tablespoon honey 1/2 teaspoon grated orange peel 1/4 teaspoon almond extract     Directions Divide fruit among six individual serving bowls. Combine the yogurt, honey, orange peel and extract; spoon over the fruit. Servings:  6 Prep.Time:  10 mins. Easy Gingerbread Pancakes Recipe   Ingredients 2 cups complete pancake mix 4 teaspoons molasses 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/8 teaspoon ground cloves 1-1/2 cups water Maple syrup, optional Directions In a small bowl, combine the pancake mix, molasses, cinnamon, ginger and cloves. Stir in water just until dry ingredients are moistened. Pour butter by 1/4 cup onto a greased hot griddle; turn when bubbles form on top. Cook until the second side is golden brown. Serve with syrup if desired. Makes: 12 pancakes Prep.Time:  10 mins. Fresh Corn Omelet Ingredients 10 large eggs 2 tablespoons water 1/4 teaspoon salt 1/4 teaspoon pepper 2 teaspoons plus 2 tablespoons butter, divided 1 cup fresh or frozen corn, thawed 1/2 cup shredded cheddar cheese Fresh salsa Directions In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat 2 teaspoons butter over medium heat. Add corn; cook and stir 1-2 minutes or until tender. Remove from pan. In same pan, heat 1 tablespoon butter over medium-high heat. Pour in half of the egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon half of the corn on one side; sprinkle with 1/4 cup cheese. Fold omelet in half. Cut in half; slide each half onto a plate. Repeat with remaining butter, egg mixture and filling. Serve with salsa. Makes: 4 servings. Prep.Time:  25 mins. Peanut Butter Oatmeal Ingredients 1-3/4 cups water 1/8 teaspoon salt 1 cup old-fashioned oats 2 tablespoons creamy peanut butter 2 tablespoons honey 2 teaspoons ground flaxseed 1/2 to 1 teaspoon ground cinnamon Chopped apple, optional Directions In a small saucepan, bring water and salt to a boil. Stir in oats; cook 5 minutes over medium heat, stirring occasionally. Transfer oatmeal to bowls; stir in peanut butter, honey, flaxseed, cinnamon and, if desired, apple. Serve immediately. Makes:   2 servings. Prep. Time:   15 mins. Peanut Butter-Banana Yogurt Parfaits Ingredients 3 cups vanilla yogurt 1 cup dried banana chips, crushed 1 cup Peanut Butter Multi Grain Cheerios 2 large ripe bananas, sliced 1/4 cup unsalted dry roasted peanuts, chopped Direction Layer 3/4 cup of yogurt, 1/4 cup banana chips and 1/4 cup cereal into four parfait glasses. Top with banana slices and peanuts. Makes:  4 servings Prep.Time:  5 mins. Cream Cheese & Chive Omelet Ingredients 1 tablespoon olive oil 4 large eggs 2 tablespoons minced chives 2 tablespoons water 1/8 teaspoon salt 1/8 teaspoon pepper 2 ounces cream cheese, cubed Salsa Directions In a large nonstick skillet, heat oil over medium-high heat. Whisk the eggs, chives, water, salt and pepper. Add egg mixture to skillet (mixture should set immediately at edges). As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, sprinkle cream cheese on one side; fold other side over filling. Slide omelet onto a plate; cut in half. Serve with salsa. Makes: 2 servings. Prep. Time:  15 mins.