Why Do We Need Fruits and Vegetables?

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Everyone keeps telling us to eat your fruits and vegetables. They tell us to get 5 a day and now the medical and nutritional communities are telling us to get 9 or more everyday. What is the great benefit of eating fruits and vegetables?

Why Do We Need Fruits and Vegetables?

One of the very best reasons to eat fruits and vegetables is for the health benefits. Fruits and vegetables will add vitamins and minerals that your body needs to be healthy and strong. Fiber is also very important for helping to prevent many diseases. Fiber can help to prevent heart disease and stroke and aid in digestive health. Your body needs at least 25 grams of fiber each day. One good examples of a high fiber fruit is an apple. One apple will provide 4 grams of fiber. An example of a high fiber vegetable is 1 ear of corn on the cob. It will give you 5 grams of fiber. A plum will provide 2 grams of fiber and a pear 4. Just by eating these 4 pieces of produce you can get 15 grams of fiber. It is not that difficult. Your body will thank you for giving it more fiber.

Fruits and vegetables are loaded with vitamins, minerals, and essential enzymes that our bodies need to function properly. Vitamin A helps in cell reproduction and aids with our vision and bone and teeth growth. Tomatoes, cantaloupe, kiwi and oranges are some produce with the highest vitamin A. Vitamin B1 is necessary for the functioning of the heart, nervous system and our muscles. This vitamin helps us to have more energy and watermelon and peas and avocados are great for vitamin B1. Vitamin C is an antioxidant that helps protect our cells from free radicals that can cause cell damage. Strawberries, lemons, oranges, blackberries, broccoli, carrots and green peppers are great sources of vitamin C. Vitamin E is also a great antioxidant and helps in the formation of red blood cells. It is also good for the health of the skin and healing minor skin problems. Great sources of vitamin E are blackberries, bananas, apples, and kiwi.

Fruits and vegetables are good for the skin, the teeth, and the functioning of the body for health and energy. They are good for the heart, and to prevent disease. They are also good for the immune system to help fight colds and the flu. These are all great reason to be consuming many fruits and vegetables everyday.

Some great ways to get more fruits and vegetables in your life are by turning fruits and vegetables into a juice that is delicious and easy to do. Always keep fresh fruits and vegetables easily available. Set them out on the counter washed and ready to eat. You can also cut vegetables and fruits into bite sized pieces that make it easy to grab for a snack or to pack in lunches. Add vegetables to soups and sauces and add some to your cereal or sandwich. Adding these valuable sources of vitamins and minerals to your life everyday can be easy and very satisfying. Our bodies do need fruits and vegetables to be healthy, strong and full of energy to accomplish our daily tasks.

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Why I Shouldn't Eat Junk Food

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What is junk food exactly and why I shouldn't eat it?

Why I Shouldn't Eat Junk Food

Junk foods are high calorie, low or no nutrition foods, usually in the form of biscuits, milkshake, chips, soft drinks cakes, ready-made sauces and some yogurts. Fast foods are also categorized under junk food, include burgers and pizza. These foods are highly addictive because of its direct opiate affect on the brain often compared to painkillers not to mention incredibly delicious taste.

Direct link between junk food and obesity.

All fast and junk foods are high in carbohydrates and fat to the extent that researchers have found a direct link between all these unhealthy foods and obesity as well as other illnesses such as heart and liver disease, Diabetes and high blood pressure. Your body is also deprived from all the vitamins and minerals your body requires on a daily basis sourced mainly from your diet. Fresh fruit and vegetables are absolutely essential to keep your body functioning the way it should.

Forbidden fruitThe greatest attraction to junk food is often the huge fuss made around the prohibition of the food. We are only human after all with our curiosity being tickled when we are warned to steer clear from a specific something. There is absolutely no need to hide junk food from yourself or anybody especially children. It will just creates the illusion of the food being forbidden fruit. Everything in moderation is fine. The secret is to fit the food into your or the children's diet in small portions and on a irregular basis.

Junk Food benefits.

The junk food coin has two sides, the other being beneficial. Some studies have shown that by totally eliminating fats and sugars from your diet you will stop the conversion process of these ingredients into essential energy. High sugar foods also increase concentration.

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Calories in Shrimp - Are They Good For a Healthy Diet?

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Some people have been avoiding shrimp because of its high cholesterol. But lately, scientists and dietitians claim that they can be included in healthy diets since it was found out that this seafood, especially steamed, is low in fat and can actually substitute beef and other fatty foods. Calories in shrimp vary depending on how it is cooked but mostly, they are lesser compared to that found in beef. For example, five ounces of steamed shrimp contains 150 calories while 150 grams of beef equals 390 calories.

Calories in Shrimp - Are They Good For a Healthy Diet?

In America alone, they are next to tuna as the most frequently eaten seafood in a diet. They are loved by most seafood fanatics but given the fact that its cholesterol content is high, should a dieter abstain from shrimp completely? For a fact, this indeed has a high level of cholesterol content. But unlike any other cholesterol rich foods, this seafood is low in saturated fat.

So if you are a shrimp lover but at the same time on the goal of losing weight or keeping yourself in the perfect figure you have now, go ahead and enjoy eating your favorite seafood. Simply avoid deep fried shrimps or those in creamy sauces. Forget about making this seafood a mere appetizer then eating a big juicy hamburger after; it won't work.

If calories in shrimp are your concern, here are a few low fat shrimp recipes you may cook instead:

• kebabs
• in tomato spaghetti
• in mango salad
• with spring vegetables
• pasta salad
• in fresh herb salad

The safest way to cook this is to steam it unpeeled. To keep calories low, add sprits of fresh lemon or a splash of hot sauce. 10 large shrimps will equal 84 calories but once they are drowned in creamy sauces or butter, the nutritional picture is altered. Steam them instead and you will find that it can be a heart-healthy meal, add up Acai berry to your diet and you will be as fit as a fiddle.

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Chicken Thigh Recipes - Easy & Quick To Prepare!

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These chicken thigh recipes are easy, quick and delicious. Just check these out and I'm sure you'll be amazingly surprised.

Chicken Thigh Recipes - Easy & Quick To Prepare!

So put your hat on and get ready for some quick easy chicken thigh recipes:

>> Chicken Thighs Glazed With Orange-Thyme-Cumin Sauce

1/2 cup dry white wine

1/4 cup red wine vinegar

1/4 cup fresh orange juice

2 tablespoons fresh lime juice

3 tablespoons soy sauce, low sodium

2 tablespoons fresh thyme leaves - minced

1 clove garlic - minced

1 tablespoon honey

1 teaspoon fresh ginger - minced

1 teaspoon ground cumin

1 chopped jalapeno pepper -- seeded, optional

8 skinless chicken thighs

Remove the skin and the surface layer of fat from the thighs. Rinse. Towel dry. In a large nonstick skillet, combine the sauce ingredients, including the jalapeno. Over medium-high heat, bring the mixture to a boil, then add the chicken (bones up). Reduce the heat to low, cover and simmer for 15 minutes. Remove the cover, turn the chicken pieces over, raise the heat to medium and cook until the liquid is evaporated and the chicken is glazed, about 10 to 15 minutes. Adjust heat as necessary.

>> Chicken Thighs Marengo

6 x Chicken thighs (2 lb),skinned

1/2 ts Salt

1/4 ts Pepper

2 ts Olive oil

1 c Sliced fresh mushrooms

4 x Green onions, sliced

1 x Clove garlic, minced

1/2 c Dry white wine (or Chablis)

1/4 ts Dried whole thyme

2 x Med tomatoes, cut in wedges

1 tb Minced fresh parsley

Trim excess fat from chicken. Rinse chicken with cold water, pat dry.

Place in a shallow container. Sprinkle with salt and pepper. Coat a large skillet with cooking spray; add olive oil. Place over med-hi heat until hot. Add chicken to skillet; cook 2-3 minutes on each side until lightly browned. Remove chicken from skillet, and drain on paper towels. Wipe skillet dry with a paper towel. Recoat skillet with cooking spray; place over med-hi heat until hot.

Add mushrooms and cook 2 minutes, stirring frequently. Remove mushrooms from skillet, and set aside. Recoat skillet with Pam. Place over med-hi heat until hot. Add green onions and garlic; sauté 1 minute. Stir in wine and thyme. Add reserved chicken. Bring mixture to a boil. Cover; reduce heat, and simmer 25 minutes. Add reserved mushrooms and tomato wedges; simmer 2 minutes or until thoroughly heated. Sprinkle with parsley, and serve immediately.

That's it for today! If you want more chicken thigh recipes just check below:

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Natural Energy Boosters

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Health is one topic everyone has to be careful about, no matter what your age. There will be times when you will be in good health without any serious problems like hypothyroidism, depression, diabetics or fatigue, but still you will not feel as energetic as you would like. Here are some energy booster tips to energies you self.

Natural Energy Boosters

Take a deep breath

Deep breathing slows the heart rate, relieves nervous tension and lowers blood pressure while reducing stress hormones. Try to practice deep breathing 10 to 15 minutes every day and also when you feel stressed. Let the air fill your chest and abdomen, and then release it slowly.

Go to the next level - meditation

People often use meditation as a means to relax, which in turn helps fight fatigue. One technique is to find a quite place and sit comfortably. Relax, close your eyes and focus on neutral word like "one". When distracting thoughts intrude, bring yourself back to the neutral word.

Do some slow stretches

Stretching can produce some of the same effects as deep breathing. It relieves muscle tension caused by fatigue producing stress and helps move blood through the body and oxygen to the brain. Begin each day with a mild, energizing stretch. Flexing the spine stimulates circulation in the body.

Respect your body clock

Some of us are at our best in the morning. Others peak at night. If you get up and need 3 or 4 cups of coffee to get going, then probably you are not a morning person. Determine your prime time and save your critical tasks for your high energy periods.

Try eating smaller, more frequent meals

When we eat, blood rushes to the intestinal track and away from the brain, which can leave us sluggish. Some experts believe that by eating five or six small meals, you help maintain your blood sugar at more even levels throughout the day. For energy's sake, avoid foods high in saturated fat like fatty meats, ice creams and heavy sauces. These take longer time to digest, diverting blood from the brain longer. Never neglect foods with essential fatty acids like fish and nuts which are important for good nutrition.

Get more sunlight

Light suppresses the body's production of melatonin, the hormone that helps to regulate the body clock. Without enough morning light, especially during winter months, some people suffer seasonal effective disorder, a form of depression that can contribute to fatigue.

Stand up straight

When you slouch, you shift your weight away from the middle of the body, forcing you to expend more energy to maintain your balance. The heaviest object we carry around is our own body and as long as we keep it centered over our base of support, we'll be less fatigued. Note these simple steps to stay in balance. Keep your head over your pelvis, ears over your shoulders and the small of your back forward. If you sit at a computer, your eyes should be level with the middle of your screen. Women, skip high heels and leave the heavy handbag at home.

Re-examine your sleep habits

the answer to how much sleep is required for one varies from person to person. If you are dozing off when you don't want to or sleeping much later on weekends, chances are you are not getting adequate sleep. Try sleeping an extra hour each night for the next few weeks and see how you fuel.

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Weight Watchers Zero Point Foods - A Real Bonus For Dieters

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Weight Watchers has been successfully teaching dieters to lose weight and lose fat since the 1960s. The points system is a relatively new innovation, but has been no less successful and some find it easier to use than earlier methods.

Weight Watchers Zero Point Foods - A Real Bonus For Dieters

Parts of the Weight Watchers system is covered and protected by US patents, but broadly the number of points a person can have to eat in a day is covered by their starting weight:

Less than 150 pounds = 18-25 Points

150 to 174 pounds = 20-27 Points

175 to 199 pounds = 22-29 Points

200 to 224 pounds = 24-31 Points

225 to 250 pounds = 26-33 Points

Over 250 pounds = 28-35 Points

How to allocate your day's food can become crucial when a single Big Mac will costs 14 points and a slice of undecorated cheesecake will cost 7 points!

Using some zero point foods will bulk up your day's intake without costing any of your points allocation. Here is a partial list:

asparagus
beets
broccoli
brussels sprouts
cabbage
carrots
cauliflower
celery
cucumber
diet soda
eggplant
leeks
lettuce
mineral water
mushrooms
okra
peppers
pumpkin
radishes
salsa
sauerkraut
scallions
snow peas
soy sauce
spinach
sprouts
squash
tomatoes
turnips
watercress

If it isn't obvious from the above, salads - green, garden and mixed - are all zero point Weight Watchers foods, as are vegetable juices.

If you'd like to mix some lemon or lime juice, salt, pepper, vinegar and mustard, you could have a zero point salad dressing for your zero point salad. Spend one point and you can add some olive oil! Lush, indeed.

Understanding how to use the Weight Watchers points system, in it's entirety, and to your benefit - including the Zero Point Foods - can mean you reaching your weight loss and fat loss goals sooner.

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Top 10 Protein Foods List - Know the Best Protein-Rich Foods You Should Eat

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Protein is essential in building muscles, restoring and replacing tissues, and maintaining a healthy immune and hormonal system. For people who are physically active, more protein is needed in their diets. The following list contains the top foods that are the best sources of protein.

Top 10 Protein Foods List - Know the Best Protein-Rich Foods You Should Eat

Protein-rich foods for vegetarian athletes:

1. Cowpeas and leafy tips that are cooked and drained (may be added with salt)
2. Raw and fresh egg whites
3. Cheeses such as cottage cheese, non-creamed cheese, dry cheese, and non-fat cheese
4. Dried seaweed and spirulina
5. Extra-Firm or Silken-Lite Mori-Nu Tofu
6. Soy sauce from tamari
7. Low-fat, 1% milk-fat cottage cheese
8. Lite-Firm Mori-Nu Tofu
9. Raw pumpkin leaves
10. Nuts and seeds such as cashew nuts, walnuts, and almonds

The following are the top 10 animal-based and plant-based protein foods:

1. Red meat such as beef, pork, and liver
2. White meat such as chicken and fish
3. Eggs and dairy products such as:
a. Hard cheeses including Parmesan
b. Soft cheeses such as Mozzarella, Brie, and Camembert
c. Medium cheeses such as cheddar and Swiss
d. Yogurt
e. Cottage cheese
f. Milk
g. Eggs
4. Legumes - These are edible dried beans (seedpods) such as chickpeas, flagelot beans, kidney beans, split beans, haricot beans, and lentils. They are rich sources of protein.
5. Nuts and seeds - Over the years, nuts and seeds have been among the best sources of protein. Examples of nuts are almonds, cashew nuts, peanuts, and walnuts. These can be served chopped, raw, or roasted.
6. Cereals and food grains - Eating protein-rich cooked grains promotes muscle building.
7. Algae - A type of seaweed, spirulina is among the best protein-rich foods there are.
8. Fruits - With today's technology, fruits can be eaten canned, frozen, or dried. Regardless of how they are prepared, fruits are still nutritious and included in the list of protein-rich foods.
9. Vegetables - Laden with protein, vitamins, and minerals, vegetables are known to be among the best foods for staying healthy.
10. Seitan - Seitan is a meat substitute. It is prepared from whole-wheat flour mixed with sufficient amount of water, kneaded and rinsed in water, expelling starch and bran. The protein is simmered in a soya sauce to become seitan. Seitan broth can be added as flavoring.

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Two Weeks Tuna Diet Plan Which Works

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This is a real tuna diet plan which works and allows you to lose 11 pounds in the first two weeks. Tuna diet plan suits people who like seafood products.

Two Weeks Tuna Diet Plan Which Works

Create your own diet menu. You need to choose one meal from four options for breakfast, lunch and dinner.

Breakfast:

1. two slices of black bread, lettuce, tomato, 50 g of tuna in its own juice.
2. 25 g of flakes (without sugar) with milk, toast of black bread with a little marmalade, a small banana.
3. A toast, 50 g of tuna in its own juice, a glass of lemon juice, tomato.
4. 50 g of boiled mushrooms, one boiled egg, and one slice well roasted on grill bacon, a crispy cracker, cup of orange juice.

Lunches:

1. 150 g of tuna and a large portion of mixed salad, filled lemon juice.
2. 90 g of tuna and a large portion of mixed salad, filled lemon juice, a small bun.
3. A toast, boiled tuna with tbsp of tomato sauce and a large portion of green vegetable salad, mixed with lemon juice;
4. Sandwich of two small slices of black bread with salad and tuna.
In addition, the meal must have fresh fruit (choose one) - apple, orange, pear, plum or two small bananas.

Dinner:

1. 150 g of smoked ham boiled in water, 12 g of spaghetti in tomato sauce, boiled tuna and broccoli or cabbage.
2. 250 g of chicken, cooked on a grill (without skin), green beans, baked tomatoes, 50 g of mushrooms boiled in a small number of chicken broth, a large portion of green salad filled with lemon juice and a glass of diet yogurt.
3. 75 g of low- fat roasted meat with 150 grams of tuna, mushroom soup with onions, tomatoes and spices; 125 g of boiled potatoes, a large portion of cabbage and cauliflower.
4. 150 g of boiled tuna with the addition of lemon juice and 6 g margarine, courgettes or cauliflower, broccoli, lemon slice.
It is also necessary to include fresh fruit after dinner.

Alcoholic drinks and snacks:

A glass of dry wine glass; crispy bun with salad; small chocolate bars or two dry biscuits, 150 grams of grapes.

It is recommended to consult health care professional before beginning any new diet.

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Nourishing Your Inner Caveman Isn't That Hard!

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Tips To Help Nourish Your Inner Caveman

Nourishing Your Inner Caveman Isn't That Hard!

When you begin this new way of eating, you may try hard but end up slipping up, either because of time or misconceptions. Below are several meal-planning tips to help you start nourishing your inner caveman properly!

Eat as many fruits and vegetables as you want. In fact, the more you eat, the better. You can add fresh raw tomatoes as a side dish to just about any meal, including breakfast! Stuff your omelets with your favorite vegetables. Eat a large bowl of fruit for breakfast. There are plenty of ways to enjoy these nutritionally powerful foods without feeling as if you're eating the same old foods every day.

Limit snacking on dried fruits. Technically, you should eliminate all dried fruit. It spikes your glycemic index far too fast. But if you just can't stay away from this type of food, at least try to eat it in moderation. Substitute other snacks -- even moderate amounts of nuts and seeds -- instead of snacking on dehydrated fruit.

Armed with all of this, you're well on your way to nourishing your inner caveman. You're beginning a new journey that will take you into the future healthier and with more vitality, by using the wisdom and evidence of the past. Ironic isn't it?

As you travel, you may encounter a few bumps in the road. Don't let that stop you. Don't let it discourage you. Just take your new eating habits, one meal at a time. You'll discover it's easy to keep on track this way!

Consider the following few tips, tricks, and techniques -- a cheat sheet for your new lifestyle. This succinct list can be a constant reminder of how simple it is to succeed. Review this regularly. Every time you read it, you'll find a different secret you can use to propel you to success!

Below are six tips guaranteed to help you transform your inner caveman from a malnourished ghost into a healthy, robust part of your life!

1. When you eat meat, your first choice should be that from pasture-raised and grass-fed animals. If this isn't possible, choose the leanest cuts of meat.

2. Eliminate, as much as possible, all cereal grains and legumes (and remember the peanut is really a legume in disguise!).

3. If it comes in a box, don't eat it. You can't get much clearer than that, can you? One of the first steps is to stop eating all packaged and processed foods. Yes, I realize you may have to wean yourself off of these. And that's fine. You're at least taking the first step.

4. Say goodbye to dairy products. For me, this was the most difficult part of the program. The only dairy products you can safely eat are butter and small amounts of heavy cream.

5. Eat only when you're hungry. Don't stress if you skip an occasional meal. You will soon get back in touch with your body and it'll let you know when you're hungry!

6. Whenever possible, eat your fruits and vegetables fresh. And eat them without many condiments or sauces. Your ancient caveman didn't set up a fondue pot over his fire.

These tips will help you initially navigate your new eating habits. Soon you won't need them at all.

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India Diet

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For several years it has been recognized that south Asians have certain unique clinical and biochemical characteristics that make them susceptible to obesity. These are collectively referred to as the South Asian Phenotype. Asians have a unique body phenotype with relatively lower BMI but increased abdominal adiposity and body fat particularly visceral fat.

India Diet

The Asian Indian race both native and migrant has extra body fat in its composition which has now been nicknamed "The Thin Fat Indian". We have more fat and less muscle and have the best brains but do not make the best athletes. Possibly we have world chess champions and are the software outsource capital of the world but we lack woefully in Olympic sports.

The traditional India diet is very healthy and balanced. Indians get their proteins from lamb, fish, chicken, bean and pulses.

The carbohydrates come from rice, wheat and bread. Due to climatic differences across India, rice is popular among south Indians while wheat is preferred by north Indians.

The cooking oils, nuts, ghee and butter used in Indian diets serve as source of fats. The type of oils used in different parts of India is different for example groundnut oil is largely used in eastern India and coconut oil in south India.

The various mixes of vegetables and fruits used provide all the essential minerals and vitamins. Fruits like guavas, mangoes, grapes, melons, oranges, apples etc are widely grown and consumed in all parts of India.

The majority of Indians are vegetarians and hence it comes as no surprise that their diet is nearly entirely comprised of vegetables.

Dairy products form a major part of the Indian diet. A large number of Indian savories are made from curd or milk. Yogurt is used in curries, milk in sweets and porridge, deserts etc. curd is used in a variety of sauces in Indian gravies and in chat items like Chat Paapad. Butter milk is a part of the staple Indian diet in most parts of India.

It is not surprising that spices form the core of the Indian diet. Most of these spices are used not only for their smells and exotic flavors but also for their medicinal properties. Turmeric is a well known anti septic and is also proven to prevent Alzheimer's disease. Ginger has cold relieving properties. Other spices like cardamom, cinnamon, cloves, coriander, garlic and chilies are other commonly used spices.

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