Top 10 Power Foods

The Top 10 Power Foods 

The top power foods around us might look humble, ordinary and nothing special, but they are packed with abundant nutritional value. These power foods contain high doses of vitamins, minerals, and antioxidants, among other nutrients. They help prevent illnesses such as heart disease and diabetes, and they also help boost the immune system, improve memory and concentration; all this while slowing down the ageing process. So let's get to know these power foods...

Almonds

Almonds contain a very large number of antioxidants that help fight skin wrinkles, aging, cancer, heart disease and stroke. A cup of almonds contains more potassium than a whole banana and more calcium than milk. They also contain magnesium and phosphorus to build healthy bones. Almonds are good sources of vitamin E, zinc, proteins and fiber for healthy skin and a strong immune system.

Beans

Beans such as kidney beans, chickpeas, and lentils are low in fat and rich sources of iron, manganese, antioxidants, B-complex vitamins and protein. The high level of fiber in beans also helps to reduce cholesterol levels and the risk of heart disease and diabetes.

Cabbage

Cabbage contains large amounts of glutamine, an amino acid that has anti-inflammatory properties and is beneficial to the heart and circulatory system as well as for treating stomach, skin and intestinal ulcers. The purple cabbage gets its bright color from the antioxidant lycopene, which reduces the risk of prostate problems in men and helps to repair aged and sun-damaged skin.

Garlic

Garlic is rich in phytochemicals called allylic sulphides that decrease the risk of certain cancers in the body. It also has natural antibiotic and antioxidant effects in the body; this fights colds and flus. Along with this, garlic has heart-healthy benefits such as decreasing blood pressure and cholesterol levels, and preventing blood clots in the arteries.

Oats

Oats contain abundant vitamins, minerals, fiber and antioxidants. They are rich in silica, a mineral that is important for bone, muscle and joint health. Oats also contain complex carbohydrates, fats and iron, and are an excellent source of long lasting energy.

Pumpkin

Pumpkins are packed with carotenoids, a potent antioxidant that gives them their bright color and helps to protect the body's cells. Pumpkin is also rich in lutein and zeaxanthin, which are important for eye health and reduce the risk of cataracts and macular degeneration, a serious eye disease that can cause blindness.

Berries

Berries, including blueberries, blackberries, strawberries, raspberries, cranberries and red currants, are especially rich in antioxidants, vitamins and minerals. Eat a handful of berries every day. You can include them in cereals and salads, eat berries instead of calorie-heavy desserts and use them to make smoothies for breakfast or a snack.

Spinach

Spinach contains abundant calcium, iron, fiber and the vitamins A, C, E and K. it also contains five times more beta-carotene than broccoli and also has natural cancer-fighting phytochemicals called indoles and sulphoraphane.

Whole grains

Whole grains such as wheat and barley contains significant amounts of the soluble fiber beta-glucan that helps to lower cholesterol and balance blood glucose level. This prevents the risk of heart disease and adult onset diabetes.

Know about top 10 antioxidant foods

Know about top 10 antioxidant foods

Do you know that antioxidants can help prevent heart disease and cancer, reduce blood pressure and slow the effects of ageing? These naturally occurring compounds protect the body from excess free radicals, sweeping them up before they can cause damage. And the best way to lay an antioxidant-rich foundation that's inhospitable to toxins and free radicals is through a combination of whole foods.

Berries

They're full of fibre, minerals and vitamins and loaded with healing antioxidants. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Blueberries also appear to delay the onset of age-related loss of cognitive function.

Broccoli

Broccoli and other cruciferous vegetables like cabbage, cauliflower and Brussels sprouts, can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol  that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix.

Tomatoes

They can ward off certain kinds of cancer, prevent macular degeneration and cataracts. and help maintain mental function. Tomatoes contain lycopene, a relatively rare member of the carotenoid family. Lycopene can help prevent lung, colon and breast cancers. Tomatoes also contain the antioxidant glutathione, which helps boost immune function.

Red Grapes

A little red wine can keep your heart beating longer because of resveratrol and quercetin found in red grapes. These potent antioxidants boost heart health by acting as free-radical scavengers, reducing platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of gastric ulcers and stroke.

Garlic

Garlic is packed with antioxidants that can help fend off cancer, heart disease and the effects of aging. The sulphur compounds that give garlic its pungent odour are thought to be responsible for its healing benefits. Garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting. 

Spinach

Spinach Lutein (an antioxidant found in spinach) is the main pigment in the macula–the region of maximum visual sensitivity–it can help protect your vision. People who eat spinach are less likely to develop cataracts and macular degeneration. Lutein appears to work by shielding the retina from sun damage and fighting free radicals that can harm the eyes. 

Tea

Tea has been shown to significantly reduce the risk of cancer, heart disease, stroke and other diseases. Both green tea and black tea are beneficial. The catechins in green tea are oxidized in the manufacturing process of black tea, forming free-radical fighting theaflavins. 

Carrots

Carrots are loaded with a potent antioxidant called beta-carotene, a member of the healing family of carotenoids. Also found in beets, sweet potatoes and other yellow-orange vegetables, beta-carotene provides protection against: cancer, heart disease, and the progression of arthritis by as much as 70 per cent. 

Soy

Soy can help prevent cancer, lower cholesterol, ward off osteoporosis and lessen the effects of menopause. Most of the health benefits of soy have been attributed to its content of Genistein and other isoflavones, which resemble natural estrogens in the body. Genistein can help prevent breast, colon and prostate cancers. Soy can reduce both overall cholesterol levels. Soy can also prevent osteoporosis.

Whole Grains Vitamin E in grains is a potent antioxidant that plays a role in preventing cancer. It can boost immunity, slow the progression of Alzheimer's disease, treat  arthritis, prevent sunburn and treat male infertility. Grains are rich in phytic acid, known as IP-6, a potent antioxidant that can help protect against breast, colon and liver cancers.

Fruits to turn back your age clock

Fruits to turn back your age clock

“A thing of beauty," John Keats once said, “is a joy forever”. However, while dealing with the hustle bustle of our daily lives let’s face the fact - age does creeps up on us. It is by  following a diet rich in age-busting super fruits that you can add beauty and years to your life by warding off those wrinkles.

Here are some of the factors that can help you in staying young forever:

The forgotten fruits

When fruits are actually remembered, it is just an apple here or a banana there. But what we do forget is that fresh fruits are nutrient-packed. They provide sufficient amounts of calcium, magnesium, vitamin C, iron, beta carotene and folic acid and are super-low in calories. “One fruit a day can guarantee you that ever glowing skin,” says Dr Ritika Samaddar, Chief Dietician, Max Healthcare.

• Citrus fruits such as oranges, tangerines, limes and grapefruits should be consumed in large amounts as these are rich in Vitamin C. It is essential for the synthesis of collagen, a key structural protein of the skin.
• Blueberries, blackberries, cherries, red and purple grapes, beets and purple cabbage contain antioxidant compounds, which help you reduce those age lines.
• Cantaloupe, peaches and apricots have vital anti-oxidants which are extremely useful to fight against ageing.

Local and seasonal fruits

It is not reasonable to assume that a single fruit can cast a spell over those wrinkled hands and toes. Opt for the widely available local varieties of fruits. In-season produce provides optimal nutritional value for your desire to look 30 at the age of 50.

• Consume lots of seasonable apples as it stimulates the production of collagen. The production of collagen is necessary for the skin to maintain its elasticity which can minimise the wrinkling.
• Watermelons are rich in Vitamin C. 92% of watermelon is water. It is a good way to hydrate your body - just use the juice for a delicious and sweet smoothie or just bite couple of slices over the day to keep your youth unsullied forever.
• Blueberry is rich in vitamin B6, C, K and dietary fibres. These provide your body with important antioxidants too. Chemical studies in the US by the Agricultural Research Service have exposed the fact that blueberries contain chemicals, which slow down the ageing process by boosting brain power.

Fruity fibers

Fibre rich fruits such as avocado, guava, apricot, fig, date and gooseberry keep the digestive system in good working condition while alleviating constipation and haemorrhoids (piles). Do not peel off the skin of fruits such as apples, plums, peaches and pears as they are high in fibre content.

Eating a rainbow

“Rainbow concept makes it easy to remember not to eat the white junk,” states Max Healthcare’s Chief Dietician Dr Ritika Samaddar.  This colorful combination advises against simple carbs, promotes whole grains and variety, she explained further.

So, we can safely say that prosperous colour equals to prosperous fruits and its nutrient value. It’s like ‘eating a rainbow’ which contains high levels of antioxidants and phyto-nutrients for the plant’s own protection. By eating brightly coloured fruits such as cranberries, melons, bananas, plums and grapes we are giving our bodies vitamins and antioxidants that combat the breakdown of collagen and elastic in our skin which helps in keeping our skin firm and youthful. 

Coloured fruits are full of antioxidants and other phytonutrients that boost your defence against genetic damage and helps you to stay young.

Just remember the golden thought

  

Your 20 look is something which can be hidden beneath your skin. So, all you need to do is just politely walk into your kitchen, open that refrigerator and munch that readily sitting coloured fruit to keep those expensive anti-ageing lotions, wrinkles and under eye circles at bay.

Post Sex: Ways to keep it Hot

Post Sex: Ways to keep it Hot

Does sex tire you out? Does your partner complain about you going to sleep as soon as love making is over? You can do a lot more still! Most of the times, there is always a possibility of having some fun with your partner even though sex drains you out a lot.

How to Enjoy Yourself after Sex

• A hot bath – Hot bubble bath immediately after having sex can be the best way to prevent the expected laziness from engulfing both of you. Having a hot bath together would, on the other hand, be revitalising for your senses and can bring back the intimacy and desire.
• Get or give a massage – Not only is a massage after sex energising, but it can well turn out to be arousing. Giving or getting a massage after sex would fan sensuality between the two of you. A back rub or massage on the foot may well swing your mood and libido towards sex once more. 
• Talk about how great it was – Give each other the pleasure of relating how great it felt like. This is the best way to turn each other on; especially men can do with some seductive suggestions at this stage. Women need to make sure that they are seductive and not mushy. Talk about things you plan to do together later but bring on your seductive and flirting skills at this stage to get the most out of them.
• The wondrous kiss - Kissing can work even after sex to arouse you. There is always a possibility of making things hot when you lay down with the classic seduction of a kiss. Kissing will almost invariably lead to some more love making.
• Musical Sex – Men are much more inclined to doze off after the act. Most ladies get used to it but if you are not one of them, turn on sexy music right away to keep the right mood intact. Compliment him on his sex skills and cuddle up to him. The ego boost from lady love and the sexy track playing can work wonders to spice up things between you two again, apart from preventing him from sleeping.

The tips given here can work to have an arousal the second time round or just hot up things between you and your partner. Not only foreplay, but even playing after sex can make it memorable.

Fruit, Vegetables and Ways to Get 5-7 Servings a Day

Do you eat 5-7 servings of fruit and vegetables every single day? It’s hard enough to get one or two servings each day, let alone seven! So what are some ways to do it? And importantly, why do we need to eat that much?

Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs. They naturally contain fibre, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit?

Fruit naturally contains sugar, called fructose, but this shouldn’t be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these out weighs the sugar quantity you’ll get from eating a piece of fruit. But do watch your intake, try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the ‘magic number’ of fruit and vegetable each day?

1. Add fruit to shakes and smoothies for a tasty drink
2. At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado on your toast
3. Fruit and veg are healthy snacks – snack on a piece of fruit or sliced vegetables sticks such as carrots/celery/peppers (add hummus or salsa for a bit of interest)
4. Keep the fruit bowl full, you’re more likely to reach for a snack that is readily available in your home or in your bag
5. Dinner is a good way to increase your vegetable intake. It’s easy to throw extra vegetables into a stir-fry or eat them as a side
6. Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake
7. Although fresh is best, frozen and canned fruit and veg count too. If you choose canned fruit, go for ones without a sugary syrup and that are low in salt and sugar
8. One glass of unsweetened 100% fruit juice counts as one of your servings
9. Grow your own. It always seems to taste better when you’ve put the hard work in yourself!
10. Buy what’s in season – it tastes better and is usually cheaper

So head down to your local farmers’ market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables.

Six Habits That Can Ruin Your Healthy Diet

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even with the best intentions.

Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be careful of.

1. You think you can lose weight without exercise

   To be healthy, lose weight and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels fitness and endurance, plus it’s good for the mind!

2. You drink too many calories

   Staying clear of the fizzy drinks is great, but don’t replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often is sugar added, and there’s no fibre. Where possible, eat your fruit, rather than drink it.

3. You think all fats are bad

   Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts and seeds. Fat is essential for health, just make sure you limit saturated fats and trans fats.

4. A diet is a way of life, not a temporary thing

   Just because you’ve reached your target weight, or achieved your goal doesn’t mean you can stop your diet. Do celebrate your success, but don’t fall back into old habits. So many people who lose weight end up putting it back on – don’t be one of these people!

5. Nibbling and not knowing when to stop eating

   Eating small, regular meals throughout the day is fine, but make sure you keep them balanced and don’t lose track of how much you’ve eaten. It’s so easy to get caught up doing work or busy talking while you eat, and forget to stop when you’re no longer hungry!

6. Losing motivation

   Motivation is a huge part of sticking to your eating or exercise plan. Get family and friends around you that build you up and encourage you. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you’ve come so far.

Remember, it’s easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong – the results will pay off.