Showing posts with label Health and Nutrition. Show all posts
Showing posts with label Health and Nutrition. Show all posts

Common Nutritional Deficiencies that can cause Depression and Mood Disorders

Nutritional deficiencies can play a large role in maintaining and regulating the well-being of our mental health. Some of the most common known deficiencies that can weaken brain function and memory, as well as aggravate levels of stress and anxiety are discussed below.

So it would be wise to look out for these symptoms, but it's even more important to make appointments with your doctor for regular checkups during the year.


B Vitamins
B vitamins — vitamins B 6 and B12 in particular — are known for many health benefits. They can help reduce the risk of strokes, support nail growth, and moisturize skin — but they can also greatly affect your moods. A large percentage of depressed older women found to be deficient in vitamin B12.
You can find incredible amounts of B vitamins in seafood, leafy greens, bananas, fortified soy products, bran cereals, and red meat.

Vitamin D
Many people find that they become more depressed and moody during the winter months.

Due to our lifestyles these days we're exposed to lower levels of sunlight during the winter, and, as a result, many people experience a deficiency in vitamin D — which has been linked repeatedly to depression, anxiety, and weight gain.

The National Institutes of Health suggests that on average, adults should get about 600 IUs of vitamin D a day.

You can find good amounts of this nutrient in oily fish, portobello mushrooms, cod liver oil, green chillies and tofu.

Omega-3 Fatty Acids
Omega-3 fats helps to maintain your brain cell health. Without it, trans fats will enter your neural system, causing inflammation that can lead to disorders in your mood.
You can find this nutrient in fatty fish, egg yolks, flaxseed oil, walnuts, pecans, leafy greens, cold pressed olive oil, kidney beans, winter squash and dietary supplements.

On average, adults need at least 400 mcg of folate daily, and many doctors have even started prescribing something called Deplin, a folate, to treat depression in their patients.

Foods that include high folate levels include: cooked beans and lentils, spinach, asparagus, avocado, seeds and nuts, broccoli, brussels sprouts, okra, cauliflower, beetroot, bellpaper, papaya, oranges and tropical fruits.

Doctors say that selenium is required for healthy thyroid function, and, in effect, mental well-being.

This is because selenium is used to convert inactive thyroid hormones to their active form in the liver, where it's used to make antioxidants and detoxifying compounds in your body.

You can find abundant sources of selenium in foods like sunflower seeds, whole wheat bread, banana, kiwi, lichee, dates, papaya, jackfruit, tamarind, mango.

Magnesium is a powerful mineral that helps your body relax but approximately half of the population is deficient in magnesium. This is because we ingest relatively high levels of alcohol, sugar, sodas, antibiotics, and sodium, all of which can decrease levels of magnesium.

You can find a wonderful amount of magnesium in seeds, nuts, dill, basil, broccoli, spinach, soybeans, lentils, whole grains, low-fat dairy, and dried fruit.

Please SHARE if you know someone who might have a vitamin deficiency!

Boost Your Weight Loss Efforts With Veggies

Vegetables are a must if you’re trying to lose weight. They are extremely low in calories and also contain a range of health boosting nutrients that support your body’s fat burning processes in countless ways.

How Do Vegetables Help You Lose Weight?

1) Vegetables Are Low In Calories:

The majority of vegetables contain well below 100 calories per serving.

Therefore, by making sure all your meals contain plenty of vegetables, you can significantly reduce the amount of calories per serving and this supports healthy weight loss.

2) Vegetables Contain High Levels of Fiber:

Most vegetables are rich in fiber (an indigestible type of carbohydrate that supports good bowel health and more).

Although your body cannot digest fiber, fiber rich foods do require more calories to digest than foods that are lacking in fiber.

This means by eating plenty of vegetables, you’ll burn off more calories during digestion and put on less weight as a result.

3) Vegetables Are Packed Full Of Vitamins, Minerals & Phytonutrients:

Vegetables are an excellent source of health boosting vitamins, minerals and phytonutrients.

While these nutrients don’t directly support healthy weight loss, they do ensure that your metabolism remains optimal and prevent it from slowing down.

Therefore, by eating vegetables regularly, you can ensure that your body continues to burn the maximum number of calories possible.

4) Vegetables Contain Lots Of Water:

Almost every vegetable is over 50% water.

Like vitamins, minerals and phytonutrients, water doesn’t directly burn body fat but it does keep you hydrated which helps maintain your metabolism and supports your body’s fat burning processes.

3 Tasty Vegetable Marinades

One of the biggest complaints people have when it comes to vegetables is that they don’t like the taste so they avoid eating them completely.

However, if you’re willing to do a little preparation, you can make vegetables just as tasty as your favorite foods without adding many excess calories.

The section below lists three of the best tasty vegetable marinades which you can use to add an extra kick to your veggies (each recipe creates enough marinade for one serving of vegetables, so if you’re eating more vegetables, simply adjust the number of ingredients):

1) Sweet Chili, Lemon & Onion Marinade: Combine 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1/2 teaspoon of black pepper, 1/2 teaspoon of brown sugar, 1/2 teaspoon of chili powder, 1/2 teaspoon of onion powder and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

2) Honey, Garlic, Ginger & Soy Sauce Marinade: Combine 1 tablespoon of extra virgin olive oil, 1 tablespoon of honey, 1 tablespoon of soy sauce, 1/2 teaspoon of black pepper, 1/2 teaspoon of garlic powder, 1/2 teaspoon of ginger powder and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

3) Honey, Lemon& Wasabi Marinade: Combine 2 tablespoons of extra virgin olive oil, 1 tablespoon of honey, 1 tablespoon of lemon juice, 1 teaspoon of wasabi, 1/2 teaspoon of black pepper and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

The good news is that with a little planning and preparation, you can easily make them part of your daily diet without compromising on taste.

So if you’re not eating vegetables on a daily basis already, re-read this article, start taking action and make veggies part of your daily diet today.

Pallavi Vyas as a full time nutritional works with people to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

If you would like more information about nutrition products and specific products that may assist you with your health and the way you look and feel then please contact me directly at

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Health Tips for Busy Moms

Busy Moms Have Busy Schedules... 
Make sure to pre-plan your week. It's so easy to be reactive, allowing your day to completely get away from you... at the end of the day you're exhausted and you still haven't accomplished half of what you wanted to! If you catch yourself saying at the end of every day, "Tomorrow I'll make sure to exercise" you need to break out your calendar and write yourself in first.

You need to take time for yourself.. If Mama Ain’t Happy, Ain’t Nobody Happy
When mom’s stressed or burnt out, everyone in the house suffers. Even a baby gets fussy when his mother is upset. Older children may respond to a tense mom by acting out. So by paying attention to your own needs, you’ll actually be better at meeting everyone else’s.

Organise yourself and plan your daily schedules to keep healthy and fit.

Follow a fitness regime.
Kickstart your day with 2 glasses of luke warm water with may be a pinch of zeera(cumin) soaked overnight, followed by 30minutes brisk walk and 15-20 minutes breathing exercises or pranayama.

Avoid Stress and Sleep Deprivation as they make you Fat
Stress and sleep deprivation release cortisol into your bloodstream, which triggers fat storage around your waist. Not only is it demoralizing to carry more weight than your ideal, it increases your risk of developing heart disease, diabetes, cancer, and arthritis, among other conditions. 

To reduce stress there are a number of natural supplements. Some of these include kava, an herb from the South Pacific; and Passion Flower, a gentle herb that helps you relax. Some people prefer a herb used in Ayurvedic medicine. Taking half a capsule of ashwagandha is one option. For those who have trouble relaxing at night and falling asleep, the occasional use of Good-Night-Rx is quite helpful. 

And last but not least, a good yoga or meditation session may work better than anything else. Take some time to watch spring blooming outside your window and meditate on all that you have to be thankful for. Maybe you won’t need the stress herbs after all.

Preplan your meals
The  evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals. 

If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat. 

Have breakfast - a real one: Pay attention to the habits of people who have lost a lot of weight and kept it off: Seventy-eight percent of them start the day with breakfast. Those are the findings of the National Weight Control Registry, an ongoing study of successful losers who have dropped 30 pounds or more (70 on average) and kept it off at least a year. Their typical breakfast: cereal and fruit.

While you're putting out breakfast for your kids, load up a plate for yourself. A study from Virginia Commonwealth University found that eating a high-protein and carb-rich breakfast helped dieters lose impressive amounts of weight - an average of 23 pounds over four months and then another 17 in the next four months. Their breakfasts sound more like lunch - a sandwich of turkey and cheese on two slices of bread, a cup of milk, an ounce of chocolate, and a protein shake - and totaled 600 calories.

Pack up some backup:  Pair carbs with protein, which will curb your hunger without throwing you under the low-blood-sugar bus an hour later. Pack a slice of low-fat cheese with an apple, whole-grain crackers smeared with peanut butter, or sugar-free, fat-free yogurt with a sprinkling of chopped walnuts.

The kids are vegging out in front of the computer. You send them out to play while you work on your laptop.Send everyone to the park (including yourself): Take a 30min brisk walk, or aerobics class, or swimming.

Eat Nutrient Rich Foods
Plan your meals in such a way that you are able to consume all the nutrient-rich foods because many different nutrients are needed for good health, and no individual food will supply them all. Fruits such as apples, grapes and bananas are great for the busy individual. They are perfect to eat on the run while still providing valuable nutrients.

Always stock healthy and quick snack items such as veggie sticks, nuts, cheese sticks, protein bars, and greek yogurt.

Drinking at least a gallon of water per day should be your aim, at any coast. Also avoid starched items such as pasta, potatoes and cereals. Moreover, keep in mind carbohydrates are not the enemy, they should be taken from the right source.

Health Benefits of Cucumber

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few cucumber slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5 Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the photochemical in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6.. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown to reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the photochemical will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but it won't leave streaks and won't harm your fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Eating Fresh Fruits is Important, Know the Right Way to Eat Fruits,

We all think eating fruit means just buying fruit, cutting it up and popping it into our mouths. It's not that easy. It's important to know how and when to eat fruit.

What's the correct way to eat fruit?


Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities..

Let's say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it's prevented from doing so.

In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.

Eat your fruit on an empty stomach, or before your meal! You've heard people complain: Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes -all of these will NOT happen if you eat fruit on an empty stomach.

There's no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.

When you need to drink fruit juice drink only fresh fruit juice, NOT from the cans. Don't drink juice that has been heated. Don't eat cooked fruit; you don't get the nutrients at all. You get only the taste... Cooking destroys all of the vitamins.

Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit-fast to cleanse your body.. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!

KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange!

AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

EATING 2 - 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones, and reduce the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant. Also found in watermelon: Vitamin C & Potassium..

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes..

Drinking Cold water after a meal = Cancer!
Can u believe this? For those who like to drink cold water, this applies to you. It's nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you've just consumed, which slows digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer.. It is best to drink hot soup or warm water after a meal.

Health Nutrition for Women Over 30: Eat Right to Look and Feel Your Best

Author: Aloysius Mah

It has been said countless times that the women are in the prime of their lives when they are in their early twenties. Once you go past 28, you then start dreading turning 30, because you'll start feeling "old" or that time is flying faster than you think. One of the reasons why women dread turning thirty is that they believe their metabolism slows down, making them even more prone to weight gain, and making it more difficult to lose weight.

Women over 30 need not to fret too much about this, because in truth, the way to a healthy diet that makes your glow and look your best is eating the right food at the right intervals, in good combinations. Many women ask experts how to maintain a healthy diet and sometimes even spend loads of money enrolling in different diet programs, but in reality, one does not really have to spend a truckload of money just to shed off those extra pounds. Information and self-education can go a long way in helping you remember what and what not to eat.

So how do you maintain a healthy diet? It's all about good choices. It boils down to regularly eating well-balanced meals and food that is full of nutrients, vitamins and minerals-things that your body needs in order to function properly and at its maximum. Do some research on the Internet and you will find plenty of informative and easy-to-understand guides on how women over 30 can watch their figures by eating well. You can choose from a variety of sources, from blogs to e-zine articles and e-books.

The best part of knowing how to maintain a healthy diet is that inner and outer beauty follows. If you feel good about yourself, knowing that you are taking very good care of your body, you will feel beautiful inside and out. This makes you attractive, as this increases your level of self-confidence and self-esteem.

At the end of the day, what is most important is your belief in yourself and your ability to take care of your health at 30 by eating properly and always knowing what is good for your body. If your friends approach you and ask you "How do you maintain a healthy diet?" the answer is simple: "It's a matter of choosing to only take in food that your body will benefit from." Crash diets or fad diets are not the answer to your worries. All these will do is to make you drastically lose weight, only to come back tenfold after.

So remember-it is completely up to you. Maintaining a healthy diet at 30 is something that anyone can do. All it takes are the motivation and determination to make this a regular habit.

Some Important Resources
 Article Source: Articlesbase

Health Benefits of Regular Exercise For Men

Are you of a temperament why bother working out? whose got time to walk? Then this article is very important for you to read and find out what regular exercise can do for you.

When you were in your former college and baseball player, you loved working out. You got real pleasure out of pushing yourself hard at the gym, and then you liked the feeling of tired but virtuous afterwards. You figured regular physical activity and its health benefits would always be a part of your life.

But then came marriage, three kids, a demanding job as a software engineer — and a thousand and one excuses not to make it to the gym. “For a little while, you convince yourself you’re still in pretty good shape,” You remember. “Sure, you’re a few kgs heavier. Sure, your blood pressure’s a few points higher. But you’re still pretty healthy, right?”

Well, maybe not. By the time you hit 40, You were 15 kgs heavier than you had been in college. Your blood pressure was nudging up into the danger zone, and your cholesterol level was just on the borderline of worrisome. And yes you might have come across peop\le your age or your father who had been rushed into surgery for a heart bypass operation after suddenly becoming short of breath one day while on a bike ride. “Believe me, you don’t want to go there?

So what is your safeguards to avoid such situation? A lot of middle-aged men like you know the dilemma. As family & work life become more demanding, exercise begins to drop lower on the list of priorities. Sure, you know it’s supposed to be important. But when the lawn needs mowing and the kids want attention, it’s harder to justify lacing up your running shoes for a good workout. Eventually, it’s easy to think, “Why bother?”

 Staying active throughout your life is the single most powerful way to remain healthy and live long enough to enjoy your family and all the things you’ve worked for.

So learn the health benefits and what all you can check on if you do regular exercise.

Exercise Health Benefit 1: Lower cholesterol Low-density lipoprotein (LDL) so-called bad cholesterol gradually increase as most men get older, and  Levels of good cholesterol, called high-density lipoprotein (HDL), tend to fall. Unfortunately, this leads to excess cholesterol accumulation on the inner lining of blood vessels, leading to arthrosclerosis and heart attacks.  The best way to keep LDL cholesterol levels down is to eat a diet low in saturated fat (the kind found in meat and high-fat dairy products.) The single best way to boost good HDL cholesterol? Exercise & Yoga.

Exercise Health Benefit 2: Lower triglyceridesTriglycerides are a form of fat found in the blood. Rising triglyceride levels are associated with increased risk of heart disease. Even the most active men also had the lowest triglyceride levels. Exercise helps fightinh this triglycerides.

Exercise Health Benefit 3: Lower Risk of High Blood PressureBlood pressure levels increases as men get older, also the risk of heart disease and stroke accelerates.It has been observed that the more physically active the men are, the lower their risk of developing hypertension and the risk of blood pressure.

Exercise Health Benefit 4: Reduced inflammation
Regular exercises performed by men, has shown the reduced levels of C-reactive protein, a measure of inflammation. That matters because cholesterol-laden plaques on the lining of arteries are most likely to break off and cause heart attacks when they become inflamed.

Exercise Health Benefit 5: Lower Risk of Diabetes
Adult onset diabetes is fueled mostly by too much body fat and its also one of the biggest health worries. Staying active can help you keep the weight off.

Last but not least to respond appropriately to changing demands for oxygen, blood vessels should be flexible enough to widen and narrow. Cholesterol build-up, smoking, and sometimes just plain aging tend to stiffen vessels, increasing the chances of heart attack. But fortunately, a growing number of studies has shown that exercise training helps maintain the ability of blood vessels to open and contracts in response to changing physical demands.

Easy way is pick one activity that interests you and just make that as your stress buster, follow that religiously and enjoy that as your passion and not a boring exercise routine.

So be active, stay healthy and live long!