7 Reasons Why You Should Eat Yogurt Daily

Benefits of yogurt


Yogurt can be sweet or sugarless. If you’re yogurt lover, you’ll be happy to know that sugarless yogurt provides several health advantages for your body. Yogurt is made from milk, fermented by adding some probiotic, named Lactobacillus bulgaricus and Streptococcus thermophilus which produces lactic acid. These ingredients can be bought in shops or if not available you can use two tablespoons of old yogurt and mix it with milk to ferment. Yogurt is rich in probiotics. Probiotics are some good bacteria which are beneficial for different gastrointestinal diseases like – diarrhea, constipation, etc.

Different health benefits of yogurt:

i) Minimal yeast infection: The healthy microorganisms or probiotics of yogurt increases power to fight against yeast infection. It is also beneficial for women who suffer from vaginal infection.

ii) Food allergies: Some analyses suggest that eating yogurt with a microorganism, will reduce the risk of issues from food allergies.

iii) Anti-inflammation: Yogurt has anti-inflammatory properties. It helps to get relief from different diseases associated with inflammation. Weight gain is additionally associated with inflammation and by eating yogurt you’ll lose weight in a very natural method as it stimulates metabolism.

iv) Protects Asthma: The healthy microorganism or probiotic, found in this dairy product can keep respiratory organ tissue healthier. Specifically, it will stimulate the assembly of lymphokine cells that decrease the risk of respiratory inflammation disease.

v) Digestive Regularity: Eating yogurt regularly provides your body with a healthy microorganism that helps to keep digestion regular. It will reduce issues with constipation.

vi) Calcium Absorption: Eating yogurt daily can really enable your body to assimilate Calcium from food. That will provide you with the enzymes you need to digest. You’ll really absorb a lot of Calcium by consuming yogurt than you’ll, by drinking milk.

vii) Better Immunity. One among the best advantages of daily yogurt consumption is improved immunity system. If you struggle with coughs and colds you’ll notice that adding this dairy product to your daily routine permits you to own higher health.

How much protein should be eaten daily?

Daily Protein requirement

A balanced diet means proper combination of carbohydrate, protein, fat, vitamins and minerals. Normal ratio – carbohydrate: protein: fat is 4:1:1. 15-20% of the daily meal should be protein. Daily Protein requirement is necessary in order to stay healthy. One gram protein produces 4 calories. Protein plays a vital role in bodybuilding. It promotes cell growth and rejuvenates dead muscles. Protein is a chain of amino acids, which are of two types- an essential amino acid and non-essential amino acid. Proteins obtained from plants are called plant protein and from an animal is called animal protein.

According to Recommended Dietary Allowance (RDA) 1989 proper combination of essential amino acids is: Tryptophan (3.5 mg),Isoleucine (10 mg), Lysine (12mg), Valine (10 mg), Leucine (14 mg), Phenylalanine (14 mg), Methionine (13 mg)and Threonine (7mg). 28 mg Histidine is essential for infants. These essential amino acids can not be produced by our body, can only be obtained from food.

Protein requirement varies from one to another according to age, sex and physical condition. For an athlete or an ill person or a normally fit person, the amount of required protein is different. In our body, essential amino acids consumed from food also helps in non-essential protein production. Animal proteins contain a maximum number of essential amino acids but high in fat. Each plant protein does not contain all essential amino acids. Amino acids required for strong bone, muscle building, and cell repair, are found in milk and egg especially egg white. Proteins that contain all essential amino acids are called complete protein, like- fish, meat, milk, yogurt, egg, and quinoa. And proteins that do not contain all essential amino acids are incomplete protein, like- grains, pulses, vegetable, and nut & seeds.

Everybody should eat proper amount of protein. 0.9 gm of protein per kg of body weight should be consumed. Inadequate protein consumption causes muscle breakdown which leads to a disease called kwashiorkor. Lack of protein consumption causes fatigue, less immunity, several cardiovascular and respiratory problems. Though people think that eating protein-rich food will make them overweight, in fact, Protein rich diet is a major factor in weight management.

Eat fruits in wrong time and gain weight!

We all know eating fruits is healthy. Did you know, you can make your consumed fruit to work for you to reduce weight instead of adding weight. All that is required is to time the fruity eating routine.

Not After meal:

There is a myth that eating fruit after a meal is very good. But it is very hard to digest fruits after meal. It creates several health issues like indigestion, heartburn etc and increases weight.

In the Morning:

Eating fruit in an empty stomach in the morning is best though many people believe that it may cause acidity. In empty stomach water and fiber of fruits are digested easily and all nutrients are absorbed in our body and promote fat loss. Eating fruits in the morning removes toxins from the body. It will boost your energy level.

With Food:

It is very harmful to eat fruits with meal. It causes indigestion and promotes weight gain. Variety of fruits can be consumed at a time but not with meal.

Between meals:

We take three main meals breakfast, lunch and dinner. The ideal time to eat fruits is one hour before or three hours after a meal. Fruits can be eaten between the gap of two main meal.

Before to bed:

Avoid fruits before to sleep. Eating fruit before bed will improve energy level as it contains glucose and it can interrupt your sleep.

With milk:

It is better to avoid fruit with milk. A small amount of fruit can be consumed with coconut or nut milk. Dry fruits can be eaten with milk.

10 Tips to Lose Weight After Pregnancy

10 Tips to Lose Weight After Pregnancy (2nd & 7th One is Strange But True)

Strict, regimented diets may be great for some people but for others, they get boring quickly and rapidly end after that. Instead of focusing on the key aspects of diets, it is best to think about your own individual situation and work out what is best for you.

Chances are an effective and sustainable diet will include portion control, regular exercise, and a nutritionally balanced diet. Always check with your doctor before starting any diet or exercise program, especially soon after giving birth or when breastfeeding.

10 Tips to Lose Weight After Pregnancy

  1. Breastfeed

If you’re able to breastfeed, you should. Not all women are able to, but if you can, you will find that there are some great benefits to it, including losing weight.

You should ensure that you keep an eye on your calorie intake, but your body works hard to produce breast milk, and you will find that it burns enough calories to help you lose weight.

  1. Don’t Diet

When people want to lose weight, they will look for diets that can help them to shed the pounds more quickly. This is one of the reasons why some of those who try to lose weight never do, or why people struggle to maintain their goal weight.

Fatty diets often mean that you need to eat far fewer calories than you should and while they may help you lose weight quickly, once the diet is over, you will end up putting weight back on quickly as you revert to your old lifestyle and habits.

  1. Choose Superfoods

Superfoods are high in nutrition, and low in calories, and fat. They are not only great for losing weight after pregnancy but also if you are planning on breastfeeding, you will ensure that your baby gets all the nutrients he or she needs from the breast milk.

  1. Practice Moderation

While you are pregnant, you need a few more calories than normal. Once you have given birth, you won’t need to consume those extra calories anymore, unless you are breastfeeding. Make sure that you eat in moderation and be aware that you should be eating plenty of vegetables and lean protein throughout the day.

  1. Find the Time to Exercise

While you may laugh at the thought of this tip, it is very important that you find a way to do some exercise after you give birth. Controlling your calories and your portion size is one thing, but if you want to lose weight quickly and tone up your muscles, you will need to work for it.

If the weather is nice, try taking your new baby out for a brisk walk while pushing the stroller, or run up and down the stairs a few more times than is necessary. Many cities now offer mommy fitness classes where moms bring their babies with them. This is a popular and very effective way to get the exercise you need and your body back.

There are many ways that you can fit in some exercise into your day while keeping up with your new mommy duties.

  1. Keep Your Fluids Up

While you’re eating healthy and exercising, remember to keep plenty of water in your body. This will help you to feel fuller throughout the day and is great for controlling your appetite. It also replaces the water that you naturally lose through day-to-day living and will make your skin look better as well as making your body healthier too. Water has no calories so you can drink as much as you need.

  1. Remember to Rest!

Being a new mother is stressful and hard work. You need to make sure that you get plenty of sleep so that your body has time to rejuvenate and repair itself. Believe it or not, you also burn calories in your sleep! If you don’t eat enough sleep, you may find that you develop bad habits like drinking caffeine drinks to stay alert, which will do your weight any good.

  1. Get Some Support

If you are really struggling to lose your pregnancy weight, you should try joining a dieting club, asking friends to lose weight with you or you could even see a doctor or nutritionist who will be able to advise you on the best ways to get in shape.

  1. Be realistic

You’re not a celebrity, and you don’t have access to all the things that the celebs have. If you’re comparing your post-baby body to that of the celebrities, you will be disappointed when you don’t look thin and svelte in just 2 months. In reality, it takes a while for bodies to recover and a lot of the time magazines will Photoshop celebrity bodies.

  1. Use a Stomach Wrap

Stomach wraps are a fairly popular choice and they can help your posture, support your back, and help your stomach muscles to return to their previous positions.

5 Starchy Vegetables to Avoid for Losing Weight

When you started out on your journey to lose weight, the first thing you likely did was stock up on fruits and vegetables. However, what many people are unaware of is that not all vegetables are created equally and some vegetables can actually ruin the effort you are putting into your weight loss journey. That’s why we must know about the vegetables to avoid for losing weight.

Starchy vegetables are high in carbohydrates and can be a rich energy source. However, eating these vegetables in large quantities can lead to weight gain if the stored energy is not used through exercise or other activity as the energy will be converted into fat.

Starchy vegetables aren’t necessarily bad foods, they are filling, nutritious and healthy when they are consumed in the right amounts. Today, we will take a look at five starchy vegetables that are healthy but do contain high amounts of carbohydrates in a one cup portion.

Portion Sizes

While the recommended serving of vegetables for a meal is half a cup, many people don’t know what half of a cup looks like and end up consuming more than what is recommended. As a guide, half a cup is equal to about the size of a cupped palm, whereas one cup is about the same size as a fist.

Starchy Vegetables To Moderate

Green Peas:

One cup of raw green peas is about 30 grams of carbohydrates. This translates to 20% of your carbohydrate intake if you are consuming 150 grams of carbohydrates per day, and 30% if you are consuming 100 grams of carbohydrates per day.

Parsnips:

One cup of boiled, drained parsnips, served with salt is about 26 grams of carbohydrates. This translates to 17% of your carbohydrate intake if you are consuming 150 grams of carbohydrates per day, and 26% if you are consuming 100 grams of carbohydrates per day.

Yams:

One cup of cubed yams boiled and drained without salt, or baked without salt is 37g of carbohydrates. This is equivalent to 25% of your carbohydrate intake if you are consuming 150 grams of carbohydrates per day, and 37% if you are consuming 100 grams of carbohydrates per day.

Corn:

One cup of corn boiled and drained without salt contains 41 grams of carbohydrates. This equals 27% of your carbohydrate intake if you are consuming 150 grams of carbohydrates per day, and 41% if you are consuming 100 grams of carbohydrates per day.

Black Beans:

These beans are considered to be one of the world’s healthiest foods. It makes sense that you would choose these as a food while you are trying to lose weight. However, one cup of black beans, boiled, drained and without salt contains 41 grams of carbohydrates which is the same amount found in corn.

Think Ratio Of Carbs To Portion Size

Considering the average person trying to lose weight should be consuming only 100-150 grams of carbohydrates per day in order to lose weight, and there are carbohydrates in so many foods, these high levels of carbs in such a small amount of vegetables are really a problem.

This is especially true when you consider that there are carbohydrates in almost everything we eat which means that our carbohydrate count can increase really fast.

If you are trying to lose weight, it is very important that you keep track of what you are eating to make sure that you aren’t overdoing it with any aspect of your nutrition.

Carbohydrates are an important part of your diet in order to get energy, but can easily be converted into fat and undo your weight loss efforts if it is not tracked and accounted for. Next time you stock up your fridge with fruits and vegetables, reach for those that are low in starch and carbohydrates.

What is Diabetes?

Diabetes is a disease in which the patient has an increased amount of glucose or sugar in his or her blood. This in general, is a chronic condition and can happen either because insulin production in the Pancreas is inadequate or because the body’s cells do not respond sufficiently to insulin.
Insulin is a hormone, produced by the pancreas and its main task is to keep the sugar content of blood under control.
The level of sugar in our blood increases when we take food. The pancreas then releases insulin to stabilize excess sugar or glucose. In a healthy body, body metabolism or the process of digestion and self-growth is well balanced. A major part of the digested food is released into the bloodstream as glucose. A constant supply of glucose is necessary to maintain the energy and growth of the cells in our body. However, our body cells cannot utilize raw glucose. As glucose is being manufactured by the digestive process, at the same time our pancreas that produces insulin gets the signal to release sufficient amounts of insulin to facilitate the entry of glucose into the body cells. The cells need glucose to function normally, but glucose cannot enter the cells on its own; it has to wait for the presence of the hormone called insulin to penetrate the cells.
In cases of diabetes patients, for some reason, the pancreas either does not produce insulin or produce a lesser quantity of insulin, with the result that the bloodstream gets flooded with the unused glucose.
Eventually, most of the glucose ends up in the kidney and passes out with urine.

Sugar has harmful influence on our body and mind

Just at the end of a meal we eagerly look out for some sweet and sumptuous desert, all sugary and yummy! But how many of us know that of all the food consumed today; refined sugar is considered to be one of the most poisonous and harmful foods that are ruining your health.
Those who are too asked to avoid sugar, artificial sweeteners are the other option and knowingly or unknowingly we consume food products which are rated as dangerous as tobacco and alcohol.
A lump of it in your beverage or a cup full of it turns your muffins delicious- its actually impossible to omit sugar from our daily diet and we can thus be concluded as a bunch of Pavlovian population made up of the white crystals, treacle, and toffee addicts, drawn to the taste of sweetness like the bees to honey.
Most of the regular sugar lovers are aware of the fact by now that sugar influences behavior and it shows in our kids. They are truly addictive towards the candies, lollipops, lozenges etc. You can easily get them to do the work with a lolly in their hand.
Imbalanced intake of sugar does affect an adult’s mental health too. Irritation fatigue, anxiety, insomnia, anger, and sudden mood swings are the causes of the toxic substance present in the refined sugar and as a result, recent day health expert’s advice is to quit these poisonous crystals called “sugar”.
In recent time people are victims of various types of inflammations some of which are due to sugar. It has the direct inflammatory effects on the body, causing sugar aches which mean its associated insulin spike or glycation affects the circulating sugar on the proteins. Stiff joints, achy muscles, migraines, asthma and so on are promoted by sugar which keeps on increasing day by day unless sugar consumption decreases. Inflammation fuels up some major mental illness such as stress, fatigue, and insomnia.
Sugar intake boosts the fat intake which results in weight gain and later on ailments that’ll derail your body from the natural hormonal discharge as well. The sugar level in our blood shoots up and the body gradually shuts down on the production of progesterone to support further cortisol output. The stress level in your body keeps rising high affecting your sex life, reducing the liver function, polycystic ovarian syndrome and sleepless nights.
Especially for kids who are developing their nutritional foundation, immunity, hormonal balance or metabolism system can shatter the system with a regular intake of refined sugar.
Excessive sugar intake can have fatal effects on diabetics. Both type 1 and type 2 sufferers have to cut down on sugar intake drastically, as the carbohydrates in ordinary food, flood the blood with glucose or sugar. Sugar is, of course, essential to fortify the muscles and limbs with energy, yet unless the intake of sugar is controlled, there is the risk of weight gain and diabetes.
It’s high time that we teach our sweet tooth to be liberal on natural food by eliminating sugar that has a harmful influence on mind and body.

Life threatening conditions of Diabetes

Diabetes, often known as the silent killer, remains undetected in many cases, for a considerably long time. If not detected in the early stages it can affect the heart, blood vessels, nerves, eye, skin, gum, and kidney. Controlling your blood sugar level in time can help the advancement of these disorders. In the early stages, the discomforts are not acute and that is why often it remains undetected. However, the conditions can suddenly deteriorate and can eventually be disabling or life-threatening.
The expected complications from diabetes are:
Cardiovascular problems :- Coronary artery disease, angina, stroke, narrowing of arteries and blood pressure.
Nerve damage:- Too much sugar in blood vessels can injure the walls of capillary vessels the feeds the nerves, particularly in the legs. This will cause tingling, numbness, pain and burning sensation starting from toes, gradually moving up. Damage in the nerve supply to the digestive system can cause nausea, vomiting, diarrhea or constipation and men’s erectile issues.
Kidney damage:- The function of the kidneys is to filter waste from your blood, which is done through a large number of blood vessels cluster. Diabetes can damage the filtering system and severe damage can be led to kidney failure. Eventually, the patient will be compelled to have regular dialysis or a kidney transplant.
Eye damage:- Delicate retinal blood vessels can be damaged, causing glaucoma and blindness.
Skin and gum damage:- Poor blood circulation often cause these conditions.
Pregnancy complications:- Gestational diabetes and pregnant women with an existing diabetes problem are likely to face the dangers caused by high blood sugar levels. The bay is also in danger. Uncontrolled diabetes can cause miscarriage, stillbirth and birth defects.

How to travel with diabetes

Diabetes is a disease that needs constant monitoring. Either the patient himself or his companion has to be ultra-cautious about managing the disease condition. In a slightly longish journey, it is advisable to carry a kit bag containing –
i) a glucometer to check the sugar content in blood intermittently.
ii) a lump of sweet and a couple of biscuits, to feed the patient when the sugar level falls and the patient feels discomfort.
iii) A bottle of fresh water and a bottle of sugary drink (if required).
iv) If the patient is on regular medication do not forget to carry the medicine.
v) If the patient is traveling alone he should either wear a diabetes bracelet or a short medical record.

Artificial sweetener

Also known as sugar substitute are compounds that offer the sweetness of sugar without so many calories. They are many times sweeter than sugar and as such contain fewer calories. Artificial sweeteners serve a definite purpose in weight loss and diabetes but there are questions as to whether they are totally safe for long term use or not. Please take the advice of your medical team before starting to use them.