Good Nutrition vs Bad Nutrition

Good Nutrition

Proper nutrition helps to keep you in good health and prevents many types of chronic disease.

Good nutrition involves eating whole foods from a variety of food groups throughout the day.

Whole food are unprocessed, natural food and not contain any artificial ingredient.

Good nutrition also involves the adequate intake of micronutrients, such as vitamins, minerals, antioxidants and fiber. Eating a variety of fresh fruits and vegetables, whole grains, dairy products, lean protein help to fulfill these nutrients.

Bad Nutrition

Bad nutrition may increase your risk of heart disease, diabetes and certain forms of cancer. Bad nutrition can also cause you to gain weight.

Anemia is one of the most prevalent nutritional deficiencies worldwide. According to the WHO, more than 25% of world's population suffers from some form of Anemia.

Importance of Protein in a healthy diet

The Protein Power

Everybody knows that each type of nutrients is important for a healthy lifestyle. However, not so many people may be aware of the fact that proteins hold more benefits for a good diet than that they think. Protein is an important component of every cell in the body. Hair and Nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals.

A Core Macronutrient:

Like carbohydrates and fat, protein is a "macronutrient" meaning that you need relatively large amounts of it to stay healthy. Unlike carbohydrates and fat, your body does not store protein, so it has no reservoir to draw from when you're running low.

   

Easy abs workout

No equipment ab exercises

When it comes to the ultimate ab exercises, crunches top the list. From runners to yogis to Crossfit buffs, athletes favor this simple, no equipment move to strengthen the abdominals, obliques and hips.

1. Basic Crunch

Basic crunches are traditional exercise meant to strengthen your abdominals. Among the many abdominal moves to strengthen your core, crunches might be the most familiar and yet the most understood.

2. Modified Bicycle Crunch

Bicycle crunch is a superb core workout, and brings all kinds of abdominal muscles into play, including the tricky to target obliques (side ab muscles). Along with your abs, your thighs and glutes are engaged in the movement. 

3. Scissors Crunch

This variation of the crunch exercise strengthens the lower abs, upper abs, the external obliques as well as the lower back muscles in addition to the abs.

4. Reverse Crunch

This variation of reverse crunches borrows the pulsating moments bare with the bridge pose. The trick is to keep your upper body still as your core and lower body do the work. In this reverse crunch variation, the spine is also lengthened and strengthened.

This Diet will help you to get fit.

Ketogenic Diet

The ketogenic diet is a high-fat, adequate protein, low carbohydrate diet that in medicine is used primarily to treat difficult to control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. 

The "keto" in a  ketogenic diet comes from the fact that it makes the body produce small fuel for the body, used when blood sugar (glucose) is in short supply.

Benefits of a Ketogenic Diet

1. Weight Loss

2. Control Blood Sugar

3. Mental Focus

4. Increased energy and Normalized hunger

5. Cholesterol and Blood Pressure

Keto Diet food list

• Meat
• Fish and Seafood
• Eggs
• Vegetables growing above ground
• High-fat dairy
• nuts

Coffee, the best way to start your day.

A cup of coffee in the morning may provide more than just an energy boost.

With over 400 billion cups of coffee thought to be consumed every year, coffee is one of the world's most popular drinks.

Coffee can help people feel less tired and increase energy levels.
This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.
After you drink coffee, the caffeine is absorbed into the bloodstream. From there, it travels into the brain.

Coffee may help protect against type 2 diabetes. Researchers at UCLA identified that drinking coffee increases plasma levels of the protein sex hormone-binding globulin.

Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.

Regular consumption of coffee is linked to a reduced risk of primary sclerosing cholangitis (PSC), a rare autoimmune disease of the bile ducts in the liver.

Three easy home exercises

3 Exercises that everyone can do at home.

You don't need a gym to melt that unwanted flab and look fit. You don't even need the equipment for workout, only do these exercises will make you fit without much efforts.

1. Incline Push-up

This exercise is helpful for beginners. Assume a push-up position, but place your hands on a raised surface like bench, box. Your body should form a straight line from your ankles to your head. It targets your chest, shoulders and triceps. Do 10 to 15 repetitions.

2.  Bodyweight Squat

Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Squats hit your legs hard, requiring multiple muscle to work in unison and stimulates growth.

3. Side Plank

Start on your side with your feet together and one forearm directly below your shoulder.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Health benefits of Carbohydrates

How carbs contribute in a balanced diet.

There's a common misconception that "carbohydrates makes you fat". Consume in large quantity contribute to weight gain, but, so could to much of any food.

The Institute of Medicine advises that 45 to 65 percent of calories are come from carbohydrate sources. Carbohydrates are your body's main source of fuel. When you take in food, your body breaks down its sugars and starches and absorb them into bloodstream.

Research suggests that increasing soluble fiber by 5 to 10 gms each day could result in a percent drop in bad LDL cholesterol.

Common sources of carbohydrates

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Legumes

  

Top 5 healthy foods for a better morning

1.Eggs

Eggs are very good source of high quality protein and other nutrients. More than half the protein found in the egg white with lower amount of fat and cholesterol than the yolk. Eggs are also one of the best source of choline, also a great portable breakfast  that can be prepared ahead of time.

2.Oatmeal

Oatmeal is the best choice for cereal lovers. It is made from ground oats which contain a unique fiber called beta-glucan and antioxidants. The benefits of oatmeal are weight loss, lower blood sugar levels and reduce risk of heart disease.

3. Bananas

Banana is one fruit that is commonly available across the world. Banana is full of potassium, increased energy, improved digestion and fulfill the need of Vitamin B6. Banana is a heavyweight when it comes to nutrition and loaded with essential vitamins and minerals.

4. Almond Butter

Almond Butter is an excellent alternate source of protein for those who don't eat eggs or dairy. Almond butter have about 100 calories per tablespoon, also contains a generous amount of magnesium which boosts heart health.

5. Greek Yogurt

The Greek yogurt is full of calcium and boasts plenty of protein nearly twice as regular yogurt.

Greek yogurt helps to reduce appetite and may aid with weight loss.

                                                             Image source: Google