Did you know this about Fish?

 Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

There is great public confusion over the risks of eating seafood. “Unfortunately, the media and others may have contributed to this confusion by greatly exaggerating the unsubstantiated claim of a health risk from fish. These results from over two decades of research clearly show there is a health risk if adults don’t eat fish,” said Rimm.

Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways; Here are some great reasons to introduce a little more seafood into your diet.

1. Great for Heart

It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Improve Skin & Hair

One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

3. Essential Nutrients

Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

4. Brain Development

The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

5. Stronger Sperm

 A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.

6. Joint Benefits

Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.

Your Protein Master! (#3 you never knew)

Did you know chicken include its good supply of protein content, the supply of essential vitamins and minerals, benefits in losing weight, cholesterol control, blood pressure control, and a reduced risk of cancer.

It is the most common type of poultry in the world. It has been domesticated and consumed as food for thousands of years. It is believed that chickens were first domesticated in India thousands of years ago, primarily for cockfighting and later for meat consumption.

Health Benefits of Organic Chicken

1. Protein Content

Chicken is one of the highest protein suppliers normally found in people’s diets. The amount of protein found in chicken is 18 g per 100 g of chicken, which is very high. Protein plays an important role in our diet. The recommended amount of daily protein requirements is 1 gram per 1 kg of body weight, or 0.4 g of protein per pound of body weight. These numbers are for normal people. For athletes, the daily requirement of protein is about 0.6 g to 0.9 g per pound, which is more than double the regular 

requirement.

2. Less Fat

Organic chicken tends to be less fatty than its commercially-raised relatives, according to the American Culinary Federation, which recommends adding a little fat to the pan when you're cooking organically raised chicken. Leaner cuts of meat make chicken an even healthier protein choice, and speed up cooking time to make it a practical choice for everyday cooking.

3. Relieves Stress

Chicken has vitamin B 5 or pantothenic acid which has a calming effect on the nerves. So if you are stressed out, nothing like grilled chicken to chill out.

4. For your Bones

Chicken also contains phosphorous which, along with calcium, keeps your bones healthy. In fact, it is an excellent food source for men with weak bones. It is also rich in the mineral selenium that cuts the risk of developing arthritis at later stages of life. Want to kick some butt? Simple, eat chicken!

5. Boosts Metabolism

Vitamin B6 encourages metabolic cellular reaction, which means eating chicken will keep energy levels high while metabolism-burning calories can manage to keep you at a healthy weight level. If you are starting to feel a little tired, try eating some chicken to give your body a boost of nutrients, proteins and calories that will also keep your energy levels ringing.

Try it this way

• Chicken salad can be prepared numerous ways and can be served for lunch or dinner. One of our favorite recipes is to combine the chicken with fresh lemon juice, and olive oil, and mix in garden peas, leeks, almonds and raisins.
• Wrap cooked chicken pieces in a whole wheat tortilla, sprinkle with chopped tomatoes and onions, top with grated cheese and broil, making yourself a healthy burrito.
• Add pieces of diced chicken breast to white bean chili to rev up its protein and nutritional content

Proven Benefits of Green Tea (#4 The Best)

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Everybody talks about this. Everybody knows something about this. I am sure we all don't enjoy this drink as much as we enjoy our cup of coffee. Lets get down and see what benefits it has  and see if we can make it a delicious drink like our coffee.

Green Tea - The Healthiest Beverage on planet, as told by many researches & I definitely agree to this statement. I read a research paper the other day about the benefits of green tea and then decided to share The gist of it with you.

This miracle drink from China made all its way to America, India, Australia and most other countries with its touted health benefits. From weight loss aid to treating few types of cancer, this cup of miracle beverage does a make over to your skin as well. 

Here are few surprising healthy benefits of this Green Tea:

1. May lower the risk of various Cancers

Green tea is an excellent source of powerful antioxidants, so it makes perfect sense that it could reduce your risk of cancer, which it appears to do:

• Breast cancer: A meta-analysis of observational studies found that women who drank the most green tea had a 22% lower risk of developing breast cancer, the most common cancer in women.
• Prostate cancer: One study found that men drinking green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men.
• Colorectal cancer: A study of 69,710 Chinese women found that green tea drinkers had a 57% lower risk of colorectal cancer.

2. Lowers Cholesterol

Replacing unhealthy snacks and drinks with green tea could actually help keep your cholesterol levels at bay. Green tea’s powerful antioxidant, EGCG, is believed to inhibit the absorption of cholesterol from the large intestine.

3. Tooth Decay

Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions. Some studies also show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections. 

4. The Smarter You

Yes! It does more than just keeping you awake, it can also make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine. It contains more than just caffeine. It also has the amino acid L-theanine, which is able to cross the blood-brain barrier. The combination of the two is particularly potent at improving brain function. Hence it makes you smarter.

5. UV Protection

You may want to add a packet of green tea in addition to sunscreen and sunglasses when you visit the beach. The catechins in green tea can actually make the skin more resistant to the effects of UV rays and therefore premature skin aging. They can also lead to reduced skin redness after UV exposure.

6. Boosts Eye Sight

Carrots have long been associated as a food that promotes good eyesight, but science suggest there’s a new kid on the block. The antioxidants found in green tea can actually penetrate the tissues of the eyes and produce antioxidant activity. Catechins, an antioxidant in green tea, are capable of being absorbed into the tissues of the eye.

How do you make this?

Let me give you some of the awesome recipes of Green Tea

1. Iced Lavender Green Tea

Ingredients:

§  Dried Lavender  Blossoms (Fresh) – 11/2 tsp

§  Tea bags- 4

§  Sprig Lavender (Optional)- 1

Procedure:

Heat ½ cup of water in a saucepan until it gets simmer. Remove the pan from heat and add tea and lavender to the heated water. Steep for about 5 minutes, strain it into a bowl and let it cool for some time. Now, pour the prepared tea in ice filled glasses and season it with some lavender sprigs to make it more appealing.

2. Iced Green Tea

Ingredients:

§  Green Tea Bags – 6 to 8

§  Boiling water – 4 cups

§  Cold water – 2 cups

§  Artificial sweetener (non- caloric) – ½ cup

Procedure:

Pour boiling water into a saucepan over the tea bags and steep for about 5 minutes. Squeezing gently, remove tea bags from the water. Add sweetener to cold water and stir for 2 minutes until the sweetener dissolves. Let the tea come to room temperature and is now ready to serve.

3. Tulasi Green Tea

Ingredients:

§  Tulsi Leaves – 8 to 10

§  Green tea bags – 1

§  Honey – 1 tsp

Procedure:

Wash and chop the tulsi leaves roughly, add the tulsi leaves and the green tea bag in a cup. Pour warm water into the cup, cover it with a saucer and let it steep for 3 to 4 minutes. Remove the saucer, take out the tea bag, add the honey, mix well and enjoy it warm or cold.

Always remember ,no one food will protect you from disease. Your health is just wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking way too much, working out daily, and having a healthy diet.

7 habits for Healthy 70 years

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I know habits die hard. But did you notice, they are just hard to die but they have a death too! Is there anything that one can't achieve when you have the will power to achieve? I doubt.

Let me pen down few Healthy Habits that can be sown right away in your lives with little efforts for a Healthy You! There are various habits that we hear and read everyday for a healthy living. I found these 7 habits to be magical when it comes to having at least 70 years of good health. Cant ask for more

     1. Find a Friend

Find a friend? Huh....I am coming there. We all have friends, at least I do. I have friends to go on a shopping, friends that I hang out for a coffee and the ones I work out with. Yes! I call them a 'Fitness Friend'. There you go, this is the first step towards Healthy You. A workout buddy will help you be motivated and focused towards exercises. Start your list of friends who would love to live a healthy life and start making your schedule for workouts. I read this somewhere "Happiness is going to Zumba classes with friends" LOL...I completely agree because there is a laughing therapy that happens when you are with friends doing the most simplest things, imagine zumba. Its so much fun to wake up half hearted and then be excited as you reach the gym entrance along with friends.

    2. Adios Amigos to your Cocktail Nights and your Dessert Evenings 

Who would want that spare tyre around the belly? Well, just because you started those workouts you are in no green cards to hit that corner dessert shop with cheese cakes and those cocktail nights to gain your beer belly. I don't say you should live without them but you should know where to draw a line because you know your body best. Remember to be a warrior over the weekend. You definitely need those extra 15 minutes of workout because we all know our diets over weekends.

     3. Must have's

I did write about the importance of dry fruits. Grab them next time you hit a super market and make a change in your body by making a change in your diet. Simple as such, just keep sprinkling a mix of dry fruits in your desserts and other dishes. For those who are trying to cut down your weight, you gotto police your plate. Thanks to zillion products that keeps getting added to the racks in stores, We always have a choice now. Yoghurt vs and Fat Free yoghurt pick up what best suits your health not your tongue. Ohh must haves should also include a good pair of sneakers and your gym attires.

     4. Go Organic!

Will this writing ever end if I start about the benefits of Organic food? Be it to you or to the environment Organic Always! I would just say invest in you, in your organic food today, to avoid investing in any hospital in the future (Prevention is always better than cure)

     5. Hello H2O

Best workouts happen when you stay hydrated. Not just for fitness but for a healthy skin as well. Those energy drinks after workouts are best when suggested by your fitness trainer. Again we do have plenty of options so go out grab your energy drinks that are low on carb. If you ask me, I would give a Heads-Up for XS Energy drink which is zero carb & zero sugar. Try It!

     6. Good Bye to Desk meals

Research states that people who eat at their desk end up eating more cookies 30min after their lunch and still feel hungry over the day. You can gift yourself a 20 minute lunch break, I  am sure your

machines need some breathing too. So pull that time out for yourself and have a Healthy Lunch.

     7. Be a mighty Magister

Last but Never the least I say. I have a last sister and that made me say 'never least'. Be Happy! this is key to half your health, beauty & success. Don't worry on the things you couldn't maintain a week ago or a month ago. Make healthy choices now and bring in the changes today. Don't let your healthy habits die, wither, because even if you don't have any more pounds to lose, you'll still be working on your overall wellness.

Stay Fit! Stay Healthy!

For the More Youthful Skin

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Last time I talked about few skin savers and Now I want to talk about My personal favourite fruit as well as one of the best skin savers - Papaya

Awesomely sweet with musky undertones and a soft, cheese-like consistency, it is no wonder the papaya was reputably called the "Fruit of the Angels" by Christopher Columbus. Papayas are actually found in Central America.  The fruit was bought to many sub tropical regions by Portugal and Spain explorers, later on it travelled to places including India, Philippines and some parts of Africa.

Not only the Papaya fruit but other parts of it are also very good for skin, hair and health. It contains an enzyme called ‘Papain’ that helps you in digesting proteins easily. It is used as a main ingredient in chewing gums and also used in many other dietary supplements. Papaya is a wholesome fruit that offers many benefits for your skin. And hence, this is my favourite.

Let me share some of the skin benefits of papaya that I am aware of

1. Papaya is a best source of Papain and Vitamin A, which helps in breaking inactive proteins and also aids in the removal of dead skin cells, leaving skin to glow
2. This is also less on sodium which helps in retaining water and hence your skin is always hydrated
3. Mashed papaya can also be used to treat cracked and painful heels
4. Papaya also acts as skin exfoliater, that cleans the skin and makes it healthy & glowing
5. The skin shines everlastingly with the application or consumption of papaya on a regular basis
6. It helps your skin discoloration, with the application of papaya on a regular basis
7. Papaya peel can not only whiten the face but also helps in whitening the arms and legs
8. It also helps you in reducing the signs of aging on the face

Tips on Using Papaya on Skin:

• Papaya is fruitful for treating the dark spots.  The application of mashed and uneaten papaya with or without milk on your face can help in removing the dark spots and evens out the skin tone which results into a fairer and glowing skin

• Papaya peel is good for the treating the aging signs. You have to rub the papaya peel all over the face and leave it for 5 minutes and then rinse it off with cold water. Use it on a regular basis for better results. Papaya contains AHA’s or Alfa-Hydroxy Acid in abundance, which has great anti-aging properties; these properties make papaya an acidic fruit. 

Note: Avoid applying it regularly as it causes irritation and dryness to your sensitive skin due to its high acidic properties.

• It can be used  to keep your skin hydrated, take mashed papaya and mix it with few drops of honey and gently apply the mixture on your face. Papaya is very efficient in treating dry skin. Take a small slice of papaya, mash it well and 1 tbsp of milk cream or Malai and mix them. Apply the mixture on your face. After 20 minutes, wash it off carefully.
• It can be used to tighten your skin, mix mashed papaya, rice flour and honey. Now apply the mixture on your skin and leave it for 20 minutes. Apply this pack thrice a week for good results.
• Papaya can also be used as a scrub. The body scrub can be made by mixing mashed raw papaya along with salt spa, olive oil and honey.

Have a Papaya Day!

References:

• Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A, Bingham S, Khaw KT, Day N, Symmons DP. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis. 2004 Jul;63(7):843-7. 2004. PMID:15194581.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

Unlock the Secret of Popeye's Strength!

It is referred to for years in England as "the Spanish vegetable," the name of this leafy green veggie was later shortened to the name we call it today. It’s thought to have originated in ancient Persia. Spinach cultivation spread to Nepal, and by the seventh century, to China, where it’s still called "Persian Greens." The Moors introduced it to Spain around the 11th century.

According to the USDA,  Americans consume nearly 2½ pounds of spinach per year per capita. This easily quadruples the amount eaten 40 years ago, possibly because the boiled-and-canned-to-resemble-seaweed dish once served in school lunches is much improved. Now greener, tastier and crisper by freezing, spinach fresh from the garden is often used for salads and in place of lettuce on sandwiches.

Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Diabetes management: 

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

Cancer prevention: 

Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.

Asthma prevention: 

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene. 

Bone health:

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Healthy skin and hair: 

Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.

1. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.
2. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a spinach smoothie. Or it can be cooked and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.

Serving Ideas 

• Add layers of spinach to your next lasagna recipe.
• Pine nuts are a great addition to cooked spinach.
• Spinach salads are a classic easy and delicious meal or side dish.

Stay Fit! Stay Healthy!

Dry Fruits or Fresh Fruits???

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We all read " An apple a day keeps doctor away". We all know way too much about fruits and their importance. 

So lets throw some light on dry fruits today

Dried fruits offers some advantages over fresh fruits, that is, they have a longer shelf life and portability. They have more calories per serving when compared to fresh fruits. Watch your weight while you have them on a daily basis. I am sure you do not want that extra fat in you. Do you?Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.

They contains more fiber than the same-sized serving of their fresh counterparts. This fiber helps keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams. A cup of raisins contains 5.4 grams of fiber versus just 1.4 grams for seedless grapes. Fiber not only helps your digestive system it also helps prevent obesity, heart disease and some forms of cancer. 

Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium.Research has also shown that daily consumption of dry fruits cuts the death risk by 20%. They are also known to control hypertension and hence help beat stress.

Now let's know some of the Dry Fruits & their benefits

Fitness freak?? Here is your muscle gainer - Cashew nuts
They have a wide range of health benefits including lowering hypertension and controlling diabetes due to their low glycaemic index. They are also rich in proteins and high in magnesium, which help in improving muscle strength. 
Usage Guide: Cashew nuts can be consumed raw or in roasted form and taste best when salted. They can also be made into a paste and used to make gravies for your vegetables and curries.

Want a break on your Cholestrol?? Here is your breaker - Almonds

Almonds not only aid in weight loss but also help in lowering cholesterol and lipids in the body. Their high fibre content and probiotic properties help maintain a healthy digestive system and are also known to rejuvenate the skin and promote hair growth. You may also like to read benefits of soaked almonds.
Usage Guide: Almonds can be soaked in some water overnight, peeled and consumed the next day. They also make a very attractive garnish for desserts anytime.

The Power Houses of Nutrition - Walnuts

They are known to induce sleep and are great to improve sleeping pattern. Walnuts are also good to help you lose weight as they contain essential nutrients and provide satiety. They are best suited for diabetics as well, they do not increase one's blood sugar drastically but still helps maintain overall health.

Usage Guide: Walnuts can be ground into a coarse powder and can be mixed with your breakfast cereal or oats as it imparts a very nutty taste. 

 Fight your ageing with - Pistachios

The health benefits of this dry fruit include maintaining hemoglobin levels and fighting the signs of ageing as it is high in vitamin E. Pistachios also help you maintain good eyesight and boost immunity. These vitamins impart anti-inflammatory properties to this dry fruit. So its a natural substitute for inflammations. Apart from all these they also help improve strength of hair. improve memory.

Usage Guide: Add them to your salads, desserts and use them while baking to add crunch to your dessert.

Our instant energy boosters - Raisins
The sugar content in raisins provides instant energy and helps lift your mood. Also, their high calcium content prevents osteoporosis and in general maintains good bone health. They also have anti-bacterial properties which help in fighting minor infections, prevent dental cavities and  bad breath. 
Usage Guide: These are handy snacks anytime as they are easy to use. You can add them to all your desserts and add flavour to your sweets.

Enhance those digestive enzymes with - Dates

They not only help in maintaining blood sugar levels but also aid in digestion. Their high iron content makes them an ideal supplement for combating anemia.
Usage Guide:  Dates are a very handy fruit and can be eaten directly. You can also puree them and use them as a sweetener instead of using sugar.

Why just fruits? Let's add some Dryness to them and have double benefits :)

Now, don't ask me if I make a salad of these dry fruits and eat everyday. A nutritive bar made of all the above is just a dream come true. Isn't it?

Stay Fit! Stay Healthy!