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Banana; what’s so special?

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Banana is said to be a very nutritious fruit in comparison to others. You will be surprised to know about the beneficial content present in it. The best part about bananas is that they taste great and are loved by almost everyone. A normal sized banana has:

Calories: 105

Protein: 1.29 gm

Fiber: 3.1 gm

Minerals:

Potassium – 422 mg

Sodium – 1 mg

Calcium – 6 mg

Iron – 0.31 mg

Phosphorus – 26 mg

Zinc – 0.18 mg

Magnesium – 32 mg

Manganese – 0.319 mg

Selenium 1.2 mcg

Copper – 0.092 mg

There are also other minerals in minute amount..

Vitamins:

Vitamin A – 76 IU

Vitamin K – 0.6 mcg

Niacin – 0.785 mg

Pantothenic Acid – 0.394 mg

Folate – 24 mcg

Vitamin B1 (thiamine) – 0.037 mg

Vitamin E – 0.12 mg

Vitamin B6 – 0.433 mg

Vitamin B2 (riboflavin) – 0.086 mg

Vitamin C – 10.3 mg

There are other vitamins also present in minor amounts.

Health benefits of Banana:

  • Bananas play a great role in boosting your brain function.
  • You can use banana peels as fertilizers in your garden.
  • This fruit can get your blood glucose level back to normal.
  • Banana can replenish the vitamins in your body.
  • Banana peel can surprisingly relieve itching when you rub it on mosquito bites.
  • Bananas are a natural antacid and they quickly relieve heartburn.
  • Bananas are high in iron and are therefore good for anemic people for it promotes hemoglobin synthesis.

Vitamin B2

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B2 or riboflavin has quite an influence on your growth, red cell synthesis and reproductive system. It also helps produce energy from carbs you eat..

Requirement:

Adult males require 1.3 mg

Women require 1.1 mg whereas pregnant or lactating women require 1.5 mg

Children need .6 to .9 mg of B2/riboflavin every day.

Assortment of fresh vegetables and fruit

Sources:

Following sources of Vitamin B2 should be added in you daily routine:

Fruits:

Banana

Grapes Avocado

Mango

Cherimoya

Passion Fruit

Pomegranate

Mulberries

Prickly Pear

Lychee

Dates

Veggies:

Lima Beans

Amaranth Leaves

Asparagus

Peas

Bok Choy

Pumpkin

Brussels Sprouts

Chinese Broccoli

Artichoke

Squash – winter

French Beans

Swiss chard

Mushrooms

Sweet Potato

Spirulina

Nuts and grains sources:

Oats

Rye

Wheat – Hard Red

Chestnuts

Almonds

Buckwheat

Wheat – Durum

Quinoa

Wheat – Hard White

Protein sources:

Herring

Cottage Cheese

Beef

Eggs

Cheddar Cheese

Turkey Breast

Goat Milk

Salmon

Chicken (dark meat)

Ground Chicken

Hamburger

Yogurt

Ground Turkey

Caviar

Roast Duck

Soy Milk

Sardines

Beef Sausage

Tuna

Goat Cheese

Lamb

Pork

Soy Beans

Turkey Bacon

Veal

Pollock

Sour Cream

Turkey Leg

Navy Beans

Winged Beans

Lowfat Yogurt

Soy Beans

Fava Beans

Adzuki Beans

Edamame

Garbanzo Beans

Pinto Beans

Mung Beans

All those food items that are rich in vitamin B2 are not only highly nutritious but also great in taste. So this means there is no reason why you should skip it from meals. Make a habit of eating fruits every day. Fruits keep you full and at the same time keep the body full of nutritious vitamins and anti-oxidants.

Vitamin B1

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Just like every other vitamin, Vitamin B1 also known as thiamine is important constituent in the synthesis of energy. The conversion of carbs into energy requires thiamine. It is also good for functioning of heart, muscles, and nervous system. Thiamine deficiency makes you tired and fatigued.

Requirement:

Adult males require 1.2 mg and

Adult women require 1.1 mg while lactating ones require 1.5 mg

Children require.6 to .9 mg of thiamine every day

Sources of Vitamin B1 are:

Fruits:

Most fruits as well as vegetables don’t supply a significant amount of thiamine though. But let us have a look:

Grapes

Avocado

Boysenberries

Breadfruit

Guava

Cherimoya

Dates

Butternut Squash

Grapefruit

Orange

Mango

Pomegranate

Pineapple

Watermelon

Corn

Veggies:

Potatoes

Lima Beans

Brussels Sprouts

Parsnips

Asparagus

Peas

Sweet Potato

French Beans

Spirulina

Okra

Grain or nut sources:

Millet

Chestnuts

Oats

Pecans

Cashews

Pistachios

Flax Seed

Quinoa

Rice Brown

Wheat – Hard Red

Peanuts

Rye

Spelt

Buckwheat

Brazil Nuts

Wheat – Hard White

Macadamia Nuts

Filberts/Hazelnuts

Wheat – Durum

Pine Nuts/Pignolias

Protein sources:

Salmon

Herring

Tuna

Beef

Lowfat Yogurt

Soy Beans

Catfish

Goat Milk

Pork Sausage

Soy Milk

Roast Duck

Bacon

Cow’s Milk

Pork

Kidney Beans

Ground Chicken

Black Beans

Winged Beans

White Beans

Navy Beans

Black Eye Peas

By adding these food substances in your diet, you can keep yourself healthy and prevent yourself from getting weak and tired. With a busy schedule when people find no time to take care of what they eat, it becomes difficult to add every vitamin in diet. But if you care for yourself and your family, you have got to take care of it.

See what Cabbage has in stored for you

By on May 24, 2013 in Dieting, Health, Lifestyle with 0 Comments

Cabbage is not a desirable vegetable, not even for most adults. It has a tinge of green color because it protected inside leaves and is minimally exposed to the sun. In this article, you will find out what cabbage has in stored for you.

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It contains the following vitamins:

  • Vitamin C – 28.1 mg (Believe it or not, it has more Vit C than even oranges do. This vitamin strengthens the body defense system and also helps in growth.)
  • Vitamin E – 0.11 mg (good for eyes and hair)

Other vitamins found in cabbage are:

  • Vitamin K – 81.5 mcg
  • Folate – 22 mcg
  • Vitamin B1 (thiamine) – 0.046 mg
  • Vitamin B2 (riboflavin) – 0.029 mg
  • Vitamin B6 – 0.084 mg
  • Niacin – 0.186 mg
  • Pantothenic Acid – 0.13 mg

Apart from being a good source of these beneficial vitamins, cabbage has fibers and also has the power to minimize the risks of tumors because of a special ingredient sulphoraphane which is a sulphur containing molecule which has anti-carcinogenic (anti-cancer) properties.  Cabbage also contains the following minerals in the given amount:

  • Potassium – 147 mg
  • Calcium – 36 mg
  • Phosphorus – 25 mg
  • Magnesium – 11 mg
  • Sodium – 6 mg
  • Copper – 0.013 mg
  • Manganese – 0.154 mg
  • Zinc – 0.15 mg
  • Iron – 0.13 mg
  • Selenium – 0.5 mcg

Other minerals are also found in minor quantity. With so many healthy elements inside cabbage, it should definitely be included in diet. You should also know that boiling the cabbage or heating it too much may lessen its anti-cancer properties.

What you need for longer and stronger hair

By on May 17, 2013 in Health, Lifestyle with 0 Comments

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No chemical can compete with the usefulness and advantages that natural ingredients and elements have to offer. Treating your hair with a lot of chemical itself is harmful for your hair let alone the growth. So what help can you get from nature to acknowledge long healthy and strong hair?

The following information may help:

Vitamins for this job:

  • Vitamin B6: Do you know that a metabolite of testosterone is responsible for hair loss? Vitamin B6 blocks its receptors and hence it doesn’t produce its effect on the hair.
  • Biotin: Vitamin B7, also known as biotin stops fatty acids from attacking the hair follicles by not letting them attach to it.

Minerals for the job:

  • Zinc works by moisturizing the scalp by aiding in sebum production while Magnesium simply obstructs the chemical stimulators for inflammatory reaction against hair follicles.

Other natural stuff for better hair:

  • Pumpkin seeds: These also aid for healthier and longer hair.
  • Nettle root: This root is helpful in minimizing the hair loss caused by DTH sensitivity.
  • Lavender oil: It is said to improve hair growth.

Best pick:

Go for abiotic supplements because biotin has great influence on hair growth. Not only this, it also have good affect on other appendages of the skin such as nails. Keep your hair clean and oil your hair to nourish and moisturize them. Brush your hair whenever there is a need to and make sure you don’t wash them with cold water.  Longer, shiny and healthy hair is exactly what makes you look confident about yourself.

Healthy lifestyle – Dark green leaves

By on May 14, 2013 in Lifestyle with 0 Comments

Dark leafy greens are one of the most mineral and vitamin dense foods today. These vegetables are sources of most of the minerals we need, such as iron, potassium, calcium and magnesium and even more vitamins including many of the B complex group and Vitamins A, C, E, K. Dark greens are also good source of various phytonutrients such as lutein, beta – carotene, zeaxathin, glucosinolates and manganese, phytonutrient have various benefits to people’s health, they help maintain good condition of cells, they are detoxifying the body and reduce the risk of cells becoming cancerous.

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The most important health benefactor of the dark green leafy vegetables is probably the Vitamin K; almost all of these vegetables have abundant quantities of Vitamin K in their leaves. Some recent studies have shown that Vitamin K is even more important than it was previously thought. The benefits of Vitamin k are: regulation of blood clotting, maintain good bone health and lower the occurrence of osteoporosis, it is anti – inflammatory agent, also helps in reducing the risk of atherosclerosis and diabetes.

Dark greens are very low in carbohydrate, they have no impact on blood sugar, it could be said that they are almost free from carbs. There are many reasons to eat more dark green leaves, there are also many different dark green vegetables but most popular are: Kale, it has almost all above mentioned nutrients, can be eaten raw or steamed. Swiss chard, it is also packed with many nutrients and is preferred to eaten cooked, because boiling it will decrease oxalic acid, which consumed in great quantities can lower calcium, thus harm bone and teeth health. Other dark leafy vegetables include Collard greens, Turnip Greens and of course one of the most popular vegetables and the most popular dark leaf – the spinach.

Swimming – fun and healthy

By on May 7, 2013 in Lifestyle with 0 Comments

Everybody wants to go and take a nice long dip in to the sea, lake or pool. Whether you go swimming for fun or as a way to get fit, the benefits of swimming, besides fun are many. Swimming has the same outcome, when cardio vascular health is in question, as other aerobic exercises such as running, the difference is that with swimming you do not put additional stress to certain parts of the body such as knees, back and other parts of the body that are affected in negative way. This is way swimming is one of the best cardio exercise you can do, and train almost every part of the body, you will train shoulders, back, arms, legs and you can shape your abdominals.

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If you can swim as hard as you can run, you will burn much more calories in swimming than running, it can also be done by everyone, because there are no risk factors and injuries are much less possible to happen than in other cardio sports. It also helps your respiratory and cardio system without putting too much pressure on the heart. Swimming is good for burning calories, and if you can go for an hour of swimming than an average person will burn 900 calories, which is significant amount. Another interesting fact about swimming is that while you are in water and the water is colder than air, your body loses calories in order to maintain temperature, so cold water itself helps lose extra calories.

Swimming is fun, it is also a beneficial factor on your stress, it reliefs it. As you improve your breathing with swimming, you are also becoming more relaxed. If you can make a good practice in swimming you will see incredible results in not very long time.

Health benefits of cycling and biking

By on May 1, 2013 in Lifestyle with 0 Comments

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You will only need a bike, there are many decent bikes today for a cheap price, and just a little enthusiasm and you can get the many health benefits that cycling and biking can offer. There are different reasons for someone to bike: someone does it for the exercise, others do it in order to reach certain destination, and others do it for the rush of adrenaline it brings, many go for a ride on the hillside. It really doesn’t matter what your goal and inspiration for taking a ride on the bike is, because the health benefits will come to all. So here is top 5 benefits of cycling:

–          Cycling is an exercise involving major muscle groups, so it raises your heart rate, thus it helps increase cardio – vascular fitness and improve stamina. It helps reduce the risk of coronary heart diseases. It improves the function of the lungs and for those who go for ride in higher attitude it helps increase lungs capacity.

–          Although you may think that cycling is an activity that only involves legs, it does affect almost every muscle or muscle group in the body. It strengthens the muscles and will make them more flexible and less prone to injure. It improves the muscle tone of the legs and other muscles.

–          Cycling is one of the most effective ways to lose body weight, actually fat, especially around your waistline. It speeds your metabolism and helps burn calories; it considered to be one of the best exercises to lose weight, besides running.

–          Cycling also helps build a better immune system, and lowers the risk of some cancers.

–          Going for a ride in nature it improves your senses and has positive effects on your mental healthand of course helps reduce stress.

The benefits of sports

By on April 29, 2013 in Lifestyle with 0 Comments

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Sports can help you in various ways, because every athlete determined to succeed, must improve its own way of life in order to achieve better results. An athlete must be aware of the way he or she lives, must do constant improvement of the diet and the regiment, and do some research and try to understand the needs of one’s self  body, thus being aware of the consequences of his life style.

Sports help create better mental health, it is common to athletes to fail, but failure makes an athlete stronger, it is no different in the everyday life, an athlete learns how to overcome every failure and use this in its own problems, learns how to be patient and not to give up.  Sportsmen have more confidence in life than those who does not practice any sport or activity. Confidence is the belief you can do something and an athlete believes in his own ability to win. Sports make you proud of your victories, but also teach you how to respect others. So it can be said that sports help improve and increase self – confidence, determination, self –awareness, the spirit of competence, but also increase the ability to work in team and of course physical health.

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Benefits of practicing sports on the physical health are many, it has been confirmed with many studies that sports help lower the risk of cardiovascular disease and cancer, it helps fight diabetes and hypertension, as well as osteoporosis and depression. Sports help reduce obesity; it decreases stress and strengthens the heart and the lungs. Sports help build stronger and flexible muscles, which protects the body from injuries, fitness and sports help you make a better figure and thus the give you boost of confidence and self-esteem.

Habits that will keep your skin young

By on April 8, 2013 in Health, Lifestyle with 0 Comments

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Flawless and spot-free skin is a sign of a healthy body. If you take good care of yourself and have a healthy lifestyle, no one can stop your skin to stay young for a long period of time. No matter how hard your life is, you should still make sure you carry out the following habits that will keep your skin glowing, lively and young no matter how old you are.

Eat healthy, Drink Well:

In order to nourish your skin, you need to eat and drink well. Adding a lot fruits and veggies to your diet will do the trick. Eat the foods that help in increasing the circulation towards the skin. Vitamins which have anti-oxidant property will also help your skin fight off the toxins and prevent the phenomenon of aging.

Drink plentiful water to make sure the skin is hydrated. Hydrated skin is glowing and wrinkle-free.

Get your beauty sleep:

Good night’s sleep not only makes you fresh over all, but it also aids in healing the wear and tear of the skin. Lack of sleep normally results in dark circles under the eyes.

Exercise helps:

Exercising increases the blood circulation throughout the body including the skin. Increased circulation will help the skin to get rid of the harmful unwanted wastes from the body. The best part is, when you make exercise a habit, you sleep comfortably and thus wake up with a glowing skin.

Other healthy habits include the following:

  • Try to be less exposed to the heat and sun throughout the day because it damages your skin severely.
  • Wear sun block and keep the skin clean and moisturized.
  • Stay away from alcohol and smoking for it has a bad impact on the skin.

Conceal your real age by a younger looking skin!

What is the link between irregular periods and caffeine?

By on April 8, 2013 in Health, Lifestyle with 0 Comments

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A cup of coffee makes busy life a little easy. For all the lady caffeine lovers out there, do you know there is a link between irregularities in monthly menstrual cycle and caffeine intake?

Menstrual irregularity which is technically called Oligomenorrhoea, is something that lots of girls and women suffer from. There are a lot of reasons for this condition. High level of caffeine intake is one of the reasons according to recent studies and statistics.

What impact does caffeine have on the irregularity of menses?

Well, it has become clear that due to increased frequency of caffeine intake, the blood supply to the uterus is restricted. This consequently affects the menstrual phase of the reproductive cycle. Not only this, caffeine also poses risks of Pre-menstrual syndrome. This condition is expressed by mood swings, cramps, backache, bloating etc.

Because it has its affect on the end-arteries, it also results in elevating the heart rate and ultimately the blood pressure. All of this makes the person anxious, sleepless and tensed.

Caffeine also has its affects on the level of our stress hormones. By triggering the release of stress hormones, caffeine stimulates the sympathetic system of the body also known as the fight or flight response. This state is itself a harmful state of the body.

How to attain regularity in periods?

To stay away from issues regarding this cycle, you better keep a check on your diet. Meditation, physical exercises and healthy routine might help relieve stress. Try to consume less or no amount of caffeine whether in the form of sodas, energy drinks or coffee etc. and go for fresh juices and water instead,

Surprisingly, studies suggest an apple can keep you up all night. So why choose caffeine then?

School Anxiety – 5 Tips for Helping Your Children Start a New School Year

By on April 8, 2013 in Health, Lifestyle with 0 Comments

After months of holidays, when the back-to-school days are near, most kids develop a condition we call school anxiety.  Helping your children start a new school year can come up as a challenge for you. If you are an experienced parent, and your first child was a sweetheart who never made going back to school an issue for you, but your younger child is giving you a hard time, you must stay positive and search for all possible ways of overcoming your child’s school anxiety.

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Here are 5 of the finest tips that can be used as a tool in order to help your child get rid of school anxiety:

  1. Make your child feel better about school:

 Most kids open up quite easily when you make an effort to find out the problems they are facing. As a responsible parent, you should make the parent-child bond stronger by simply guiding your kid through this transition.

Begin with how he will get to play his favorite game with his fellows and about the interesting things he will come across.

  1. Help your kid cope up with the routine:

Manage your child’s routine many days before school. Get him to bed early and make him get up at school time, brush their teeth and have breakfast. This way, when the school re-opens, there would be less change in routine.

  1. Do not miss the orientation day:

If your child is going to a new school, make sure you don’t miss the orientation day. Once your child would become familiar with the environment, the school anxiety would start going away.

  1. Make sure your child is comfortable with the teacher and the other mates:

Make sure you arrange a sitting with the teacher so that your child opens up to her and feels comfortable in her presence. Same is the case with the classmates.

  1. Stay positive and try not to overreact:

As a parent, you want to make this back to school transition easy for your kid. Be positive at all times and continue to teach him manners and good habits. Try not to force your child or overreact in front of him. This will make all your efforts go in vain.

By these little efforts, you can boost your child’s confidence and his educational performance. All the best for the challenge!

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