Science Behind Weak Bones

Create Health and Happiness

Let’s get to know about weak bones.

Other than strengthening of bones calcium is extremely important for muscle contraction and nerve conduction. 

Till the age of 35 only, calcium deposits in the bone.

But after that also, calcium is adequately needed because if dietary calcium is insufficient then level of calcium in blood goes down which majorly affects the muscles and nerves.

To prevent that, our body releases a hormone called parathyroid hormone which leaches out calcium from bones to fulfill levels of calcium in blood.

This leads to weakening of bones. Thus adequate calcium is extremely important even after strengthening of bones in adulthood.

Know more about other nutrients in upcoming posts.

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3 Nutrition Facts – Calcium

Create Health and Happiness

Let’s reveal 3 facts about calcium.

Nutrition Fact #1

All fruits contain negligible amount of calcium.

Nutrition Fact #2

All dairy products are rich sources of calcium and better absorbed.

Nutrition Fact #3

Green leafy vegetables and oil seeds are also rich sources  of calcium but poorly absorbed in body because they are also rich in calcium inhibitors like oxalate and phytates.

More nutrition facts in upcoming posts.

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3 Nutrition Facts – Vitamin D

Create Health and Happiness

Let’s reveal 3 Nutrition Facts about Vitamin D.

Nutrition Fact #1

It’s not present in any plant based foods.

Nutrition Fact #2

It’s mandatory for calcium absorption.

Nutrition Fact #3

Dairy products, eggs and non vegetarian foods are good and only sources of it.

Inactive form is present beneath our skin . Exposure of sunlight activates it.

More nutrition facts in coming posts.

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The Health Benefits of Garlic

Exercise and Health

Garlic is one of my top three healthiest things that you should use daily, along with green tea and lemon juice.

Adding garlic to your diet can keep you alive for longer

If your parents were as health-conscious as mine, you’ve probably been told how garlic is a basically cure for everything. Is garlic really that good for you? Let’s find out.

Garlic Facts

Garlic is actually a part of the onion family, along with leeks and shallots. There are usually 10-20 cloves per head of garlic.

Hippocrates used to prescribe garlic for a variety of ailments

The father of medicine was a big fan of the medicinal properties of this bulb, and he wasn’t on his own. In fact, many ancient civilizations recorded the health benefits of garlic. These include Egypt, Babylon, Greece, Rome and China. Was it garlic that gave them the power to conquer the world?

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Top 7 Nutrition Tips for Teens

Teenagers go through so many changes, physically and mentally. Your body is changing drastically, and your emotions and feelings seem to spike and fall without a moment’s notice. That is why it is so important to eat right, giving your mind and body the proper nutrients it needs to grow strong and healthy. Practice the following top 7 nutrition tips for teens, and you will find your important teen years full of health and happiness.

 

1 – Eat Fiber and Protein at Breakfast

High-fiber foods make you feel fuller longer, and help regulate a healthy digestive system. This can keep your body at a healthy weight, and when combined with protein at breakfast every day, provides plenty of daily energy. Studies show that teenagers that eat protein every morning tend to have fewer problems with overweight and obesity. So not only do you have plenty of energy all day long, but you avoid packing on extra fat, and what teenager wants that?

2 – Sleep… A Lot

You have probably heard you need to sleep 8 hours a night to stay healthy. The truth is, your teen body is growing so rapidly that it needs from 8 to 10 hours of rest each and every night. Poor sleep patterns can lead to a host of illnesses and ailments, both physical and mental.

3 – Eat Lots of (Yuck) Fruits and Vegetables

Sure, you may not love all vegetables and fruits. But there are no doubt some that you enjoy eating. When your body grows properly, enjoying good nutrition, you look and feel great, always have plenty of energy, and cut down on the amount of time that you are sick and feeling poorly.

You also give your adult self a better chance at a long, healthy life. Eat lots of vegetables and fruits, whole grains and whole foods, and avoid processed foods as much as possible.

4 – Unplug And Get Moving

You knew this was coming. Proper nutrition is important for energy, healthy weight maintenance and keeping your bodily functions operating properly. That means you need to unplug from all of your electronics from time to time. Put down the MP3 player and smartphone, park your tablet and unpark your rear end. Get up, get outside, socialize with your friends, enjoying some physical activity, and you may find that your electronic addiction is not really that important after all.

 

5 – Get Out in the Sunshine

Today’s processed food diet is one that many teens unfortunately enjoy. That means you could be lacking in a lot of essential nutrients and minerals, like vitamin D. When you do not get enough vitamin D as a teenager, you run the risk of contracting cancer, many different heart diseases, multiple sclerosis and other ailments as an adult. Exposure to natural sunshine for just 10 to 15 minutes provides all of the vitamin D your young body needs to help you stay strong and healthy.

6 – Take a Walk in a Grassy Park

When you kick off your shoes and walk barefoot in a grassy field, park or meadow, a smile almost instantly appears on your face. Why is that? It is because as your feet stir up the natural elements that make up and surround green grass, you benefit from natural electrons which are conducted to your body.

Some studies have shown that just 15 to 30 minutes spent walking barefoot on grass can help lower elevated blood pressure levels, improve your eyesight and help relieve stress that so frequently accompanies your turbulent teen years.

7 – Eat, Don’t Avoid Meals

Your teen years are full of peer pressure. Add the fact that all the advertisements you see and hear expect you to be skinny and trim, and you may start missing meals intentionally in an attempt to keep your weight down. But that actually puts your body in starvation mode.

It begins to store fat, which is just the opposite of what you intend. Eat 5 or 6 times a day, spreading your daily caloric intake across all of those meals. Enjoy 3 main meals and 2 or 3 snacks. Each time that you chew and swallow, your metabolism rate actually increases, giving you a better chance of maintaining a healthy body weight and burning fat.

 

Top 6 Nutrition Tips for Men

In many ways, proper nutrition is going to be similar for men and women, young and old. But there are obvious reasons why important differences will make up what is smart nutrition for one person, as opposed to another. If you are a man attempting to eat smarter so you will look and feel better, be healthier and stronger and live longer, the following top 10 nutrition tips for men will help you accomplish your goals.

1 – Get Some Protein in Every Breakfast

Protein provides fuel. When you eat protein at breakfast, studies show that you will actually consume fewer total calories throughout the day. Healthy protein in eggs, chicken, nuts and seeds or soy products produces healthy hormones and enzymes, and energizes you for the day ahead. It also makes you feel fuller longer, which may be why breakfast protein eaters eat less during the day than those who do not eat protein in the morning.

2 – Do Not Skip Meals

Skipping any meal just tends to lead to overeating during the next meal. It also puts your body on starvation notice, which means you store fat at a higher than healthy rate.

3 – Eat More Frequently

This doesn’t mean you should eat the typical western portion several times a day. It just means that your 2,000 to 2,500 calorie daily intake should be spread across 5 or 6 meals. This can include 3 major meals and 2 or 3 small snacks. Your metabolism is cranked up every time you eat, and you actually process calories better when you ingest them in smaller quantities.

4 – Opt For Herbs and Oils Instead of Salt and Condiments

Salt, ketchup and mayonnaise can it really flavor up a meal. This does not necessarily mean they are healthy for you, simply because they taste great. Replace mayonnaise and ketchup with olive oil, vinegar, lemon juice and other healthy oils and juices. Kick deadly salt to the curb, and replace it with healthy herbs and spices. Your nutritional profile will certainly appreciate the effort.

5 – Balance Your Plate

Every time you eat a balanced meal, you benefit from proper nutrition. Your body processes each meal as if it were your last. That means it appreciates getting good fats, vitamins, proteins, carbohydrates and a sensible amount of calories every time you eat.

6 – Drink Lots of Water

Your body is roughly 60% water. As a man, you are usually going to be larger than a woman, and require more water to properly hydrate your body. How much water should a man drink every day? Double your weight in pounds, and divide by 3. For instance, a 180 pound man using this formula should drink 120 ounces of water each day. The importance of water to proper health and processing of nutrients and waste chemicals can not be overstated.

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Top 10 Food and Nutrition Affirmations

When you have “convenience” food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it’s awfully tempting to join in, isn’t it?

But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don’t need me to tell you that fatty and sugary choices are not the kinds of food that your body needs – you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?

Once you’ve set your commitment in stone, you’re ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you’re having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it’s better to be prepared!

1. I can neutralize bad habits with good food, exercise, and healthy living.
2. I am proud to reach out to my support network instead of leaning on food for comfort.
3. I am losing weight for me because I love me.
4. I set aside time just for me.
5. My good health and productivity are the rewards for the nourishing foods I eat.
6. Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.
7. I use self-care, not self-control.
8. The more I take care of myself, the better I feel.
9. I am firmly committed to staying active and healthy.
10. I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals – behaviors and thoughts that you only wish you could have – but each time you reaffirm them by saying them aloud, you’re slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you’ll be thankful you did!

 

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Top 5 Nutrition Tips for Children

Your child’s body is growing so rapidly, proper nutrition is extremely important for healthy growth. This is true both mentally and physically, and emotionally as well. Use the following top 5 smart nutrition tips for children as a way to ensure that your child has the best chance at a healthy and happy childhood, and develops beneficial habits that lead to being a fit and healthy adult.

#1 – Stay Hydrated, on a Consistent Schedule

Drinking water regularly is just as important as drinking enough every day. Children have unique fluid needs. Since their bodies are growing so rapidly, it is best for them to sip water throughout the day, rather than trying to reach their daily water intake in just a few drinking sessions. Teach your children at a very young age to keep a water bottle handy, sipping and refilling all day long.

#2 – Promote Quick Muscle Recovery

Adults should eat some protein and carbohydrates within the first 60 minutes after exercising. Children have internal systems which are quicker at healing and repairing than adults. This is why you should make sure your kids enjoy a high protein snack or small meal in the first 30 minutes after they have played sports, exercised or played outside.

#3 – Practice What You Preach

This is more a tip for you than your child. Do you really expect your kids to enjoy a healthy diet if you don’t? To get your child eating more fruits, vegetables and whole foods, and less processed food items, you are going to have to do the same. Children look up to their parents, and by eating right you impact your own health in a positive manner while helping your child enjoy the benefits of good nutrition.

#4 – Do Not Forget the Fat!

In an effort to keep your child healthy, don’t forget that his body needs lots of “good fats” to function properly. Avoid trans fats and saturated fats, which means steering clear of pastries, doughnuts, french fries, processed foods and pizzas. Focus on getting healthy amounts of extra virgin olive oil, cold water fish like mackerel and salmon, grape seed oil, nuts and seeds into your child’s diet. Healthy fats are good for your kid, and those foods provide them.

#5 – Feed Your Kids Sweets… Seriously

We just mentioned cutting back on pastries and processed foods, and now we are recommending that you give your kids sweets. What gives? The rationale here is simple. Nutritionists, doctors and other health professionals like dietitian Sarah Krieger know how important it is for you to allow your child small amounts of sweets on a regular basis. This reinforces the idea that sweets should not make up a significant part of your child’s diet. As he grows older, your child will develop a smart and healthy relationship with sweet foods and treats. This may not be the case if you totally deny access to what children naturally have a taste for.

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