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Friday, April 19, 2024
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Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits.

Have you had your salad today? Eating salad almost every day may be one of the most healthy eating habits you can adopt — and one of the simplest, experts say.

Eating salads is a super-convenient way to work in a couple of servings of vegetables and/or fruit.

Green salads are on the menu of almost every restaurant. You can even buy a side salad (with Romaine lettuce, carrots and tomatoes, available with fat-free or reduced-calorie salad dressing) for a buck at many fast food chains these days. And you can make a green salad at home in  five minutes, armed with a bag of pre-washed salad greens, a few carrots or other veggies, and a bottle of light salad dressing.

Not only that, but salads are cool, crunchy, and fun to eat (lots of textures, colors, and flavors). Most people enjoy eating salads—even kids! You can customise them to include the fruits and vegetables that appeal to you the most, and whichever ones you have on hand.

Here are other health reasons to reach for a salad today:

Eat salads for the fibre

It’s hard to believe that something we can’t even digest can be so good for us! Eating a high-fibre diet can help lower cholesterol levels and prevent constipation.

Not only that, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, eating more fibre can help you feel fuller, eat less, and ultimately lose weight.

Eat salads for the health benefits of fruits and vegetables

Many experts agree that Americans need to eat more fruits and vegetables(especially dark green and orange vegetables) and legumes — all popular salad ingredients. David Jacobs, PhD, professor of Public Health at the University of Minnesota, says in an email interview that there is plenty of evidence that nutrient-rich plant foods contribute to overall health.

If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

For years, researchers have noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck — even those who smoke and drink heavily. Foods found to be particularly protective include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.

Salads digest easily

Do you hate that super full feeling and the bloating that happens after eating a fatty meal? Well, salads do not cause bloating and that is akin to winning the golden ticket in “Willie Wonka And The Chocolate Factory”. Salads help to fill you up, but they do not feel heavy nor do they make you feel lethargic.

Salads ward off disease

Salads help protect the body from diseases such as cancer and heart disease because they are high in fiber which improves digestive health. The raw fruits and vegetables in a salad also are antioxidants. Just add a hand full of blueberries and walnuts to a salad to up the health factor significantly. Research has also shown that people who consume plenty of raw vegetables and good fat (olive oil) have a reduced mortality! Salads will help you live longer!

PUNCH.

 

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Bananas are not just for monkeys. They are packed with nutrients which help you to be in good health. There are many reasons why you should eat bananas every day. But, these are some them:

  • Bananas help to overcome depression due to high levels of tryptophan, which is converted into serotonin – the happy-mood brain neurotransmitter.
  • Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
  • Protect against muscle cramps during workouts and night time leg cramps by eating a banana.
  • Counteract calcium loss during urination and build strong bones by supplementing with a banana.
  • Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
  • Banana reduces swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system and help with the production of white blood cells, all due to high levels of vitamin B-6.
  • Strengthen your blood and relieve anemia with the added iron from bananas.
  • High in potassium and low in salt, bananas are officially recognised by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
  • Banana is rich in pectin. It aids digestion and gently removes toxins and heavy metals from the body. Also, it acts as a prebiotic, stimulating the growth of friendly bacteria in the bowel.

Source: Foodmatters.com

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Compounds in tangerines benefit everything from vision to heart health.

Tangerines are loaded with compounds called flavonoids, which boast certain anticancer properties. The flavonoids in tangerines have been shown to prevent the growth of cancerous cells and stop the proliferation of tumors. Flavonoids are antioxidants that neutralize free radicals – unstable, disease-causing molecules – and have the potential to also protect against the development of heart disease. Flavonoids may also promote better blood flow in the coronary arteries, prevent arteries from forming blood clots and stop the oxidation of “bad” cholesterol in the body, a risk factor for many dangerous heart conditions.

Vitamin C and Vitamin A

One medium-size tangerine contains 23.5 milligrams of vitamin C, a potent antioxidant that also fights free radical damage. Vitamin C is crucial to the synthesis of collagen in the body, which helps heal wounds and hold together tendons, ligaments, bones and blood vessels. Vitamin C also aids absorption of the iron in foods, helping the body retain more of this essential mineral. One tangerine also contains 599 International Units of vitamin A, a group of retinoids linked to immune function, vision, reproductive health and communication between cells.

Folate

A medium-size tangerine packs 14 micrograms of folate, a B vitamin with many important functions in the body. Folate helps form and maintain the health of new cells in the body by building DNA and RNA, making folate an especially crucial vitamin during periods of rapid growth, such as pregnancy and infancy. Adequate folate consumption also helps prevent DNA changes that could lead to cancer.

Source: Sfgate.com

 

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Don’t have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.
1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or perspiring.
Seek shade. Avoid the sun between 10 a.m. and 2 p.m., when the sun’s rays are strongest.
Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don’t smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health.

Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn’t clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.
5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

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10 lifestyle changes that will boost your health

While many of us set long-term goals in regards to our health and fitness, there are many things you can do right now to boost your health each day. To improve your wellbeing and start feeling better, check out these 10 healthy changes to make to your day.

Plan to be healthy

Like most things worth having, a healthy lifestyle sadly won’t fall into your lap without any effort. To make healthy lifestyle choices a regular part of your day it is important to make a plan and schedule them in, at least until they become second nature. Rather than making vague plans to “eat more healthily” or “do some exercise”, make a menu for the day ahead detailing exactly what you will eat, or schedule in a date for exercise, establishing an exact time, activity and location. Whatever your health intentions, set your purpose for the day ahead and factor in some time to make it happen.

Ditch your alarm clock

Few of us would class the alarm clock as our favourite household appliance. However, if you find yourself waking up feeling sluggish and miserable and repeatedly pressing snooze, it may be worth investing in a gentler wake-up call. Ideally, our bodies our wired to wake up to natural light; however it is not always possible to do so. Instead, try purchasing a wake-up light which will wake you up gently as it gradually brightens, helping to regulate sleeping patterns and boost your mood and energy levels for the rest of the day.

Don’t overdo your morning workout

While a daily workout is great for your health, research suggests that it may be best to leave your exercise session until later in the day. A study by a researcher from Brunel University, Middlesex, found that heavy training sessions early in the morning compromise the immune system and put athletes at increased risk of infection from bacteria and viruses. While a morning jog or gentle exercise session is unlikely to put you at great risk, try to save heavier workouts for later in the day.

Start your day on a positive note

Many of us start the day with a morning newspaper or by listening to the news. However, while it’s good to stay informed of what is happening in the world, it can also start the day off on a negative note. If you find yourself struggling to get in a positive frame of mind, try following your morning news update with some motivational reading, an inspirational quote or an email from a friend. Not only will starting your day with a more positive outlook help to boost your mood and productivity, but studies have shown that positive people are less likely to die of heart disease or stroke.

Don’t eat at your desk

Having a busy day? Try not to give in to the temptation to skip your lunch break and eat at your desk. Refusing to take a break is not only bad for your mental health, but eating while distracted may mean you are more likely to overeat. On top of this, spending your lunch hour at your desk can compromise your health by lengthening the time you are physically inactive and exposing you to bacteria. According to a study by the University of Arizona, your work station contains nearly 400 times more germs than the average toilet seat, making it a less than ideal place for dining.

Get more active, more often

According to a number of research studies, sitting for long periods of time puts you at risk of dangerous illnesses such as heart disease – regardless of whether you are otherwise physically active. To safeguard your health while in the office, make an effort to move more often throughout the day in any way you can. Set up an alert or write a post-it note reminding you to get up and stretch, take more trips to the water cooler, or organise your workspace so that things are out of reach. Even the smallest activities done regularly can make a difference to your health.

Listen to music

Whether you’re travelling to work, sat at your desk or having a workout, listening to your favourite music could do wonders for your health. Not only can playing music help you relax and boost your mood, research has also shown that listening to music you enjoy can promote good heart health, help manage pain and boost the immune system too. Furthermore, research by Brunel University found that listening to music while working out can boost exercise endurance by as much as 15 per cent.

Watch some comedy

While in an ideal world we would all opt to shun the TV in favour of going for a run or doing something productive, if you simply can’t resist the lure of an evening in front of the box, you can still look after your health by being selective about what you watch.  According to research by the University of Maryland School of Medicine, comedies are the way to go, with research findings suggesting that watching a funny movie or show is beneficial for your heart, while watching horror or war movies can cause mental stress.

Stop mindless snacking

Many people find themselves snacking during the day or evening out of boredom or habit. However, not only is this an easy way to pile on the pounds, but often we may not even enjoy what we’re eating. According to researchers from the University of Southern California, once people have established an eating habit they will continue eating that food whether or not it tastes good and regardless of whether they are hungry. To help stay trim, try being more aware of your eating habits and ask yourself why you are eating; whether it’s through hunger, boredom or simply out of habit.

Keep a diary

If you can’t remember the last time you poured out your heart into the pages of a diary, it may be time to get back into the habit. Research has shown that regularly writing in a diary can boost the immune system, ease stress and depression and help you recover more successfully from traumatic events. Furthermore, reflecting on the good things in your life can help you to think more positively. Try to take a few minutes at the end of each evening to reflect on your day, taking time to count your blessings as well as reflecting on the things from which you can learn.

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