7 Day Flat belly diet – The Perfect Weight Loss Tips

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly.

So pull up your socks for getting that flat stomach really fast, by following these simple food rules:

1) Chuck that C.R.A.P. out of your body
Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.

2) Treat yourself
You are already doing good by resisting unnecessary food cravings but a mere treating won’t do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism.

3) Go for fish-oil supplements
Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

4) Never skip breakfast
We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires.

5) Avoid eating after 8pm
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.

8 Food Swaps that will flatten your belly in a week

Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own.

1) Say bye-bye to fizzy drinks
When we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.

2) Ditch raw vegetables
Vegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it’s better to have steamed veggies instead of eating them raw. It’ll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.

3) Cut the salt
Water retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.

4) Probiotic yogurt
Bacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.

5) Drink more fluids
Fluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.

6) Avoid the gum
Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

7) Chuck the carbs
Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.

8) Eat your fiber
Fiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn’t far.


Food Plan
Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.

Day 1

Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
Dinner: 100g grilled chicken breast with steamed broccoli

Day 2

Breakfast: Baked chicken breast with a handful of stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
Dinner: One salmon steak with chopped dill and steamed green beans

Day 3

Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4

Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg

Day 5

Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli

Day 6

Breakfast: One grilled haddock fillet with roasted peppers and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and broccoli

Day 7

Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli



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QUICK AND EASY HEALTHY RECIPES

Superfoods: Nutrient-Rich Foods to Eat Every Day

What are superfoods, and how can you incorporate them into your diet? Cooking Channel tells you how these healthy foods are known to prevent disease, control your weight and maintain overall health.

Spinach

Turns out Popeye was onto something, downing cans of spinach for power. This sweet leafy green is literally packed with nutrients, including vitamins A, C and E, folic acid and calcium. (Spinach has plenty of iron, too, though not as much as the cartoon creators originally believed in 1870.) Extremely versatile, spinach can be eaten fresh, steamed, boiled, sautéed or baked into any number of dishes. We love using spinach as a base for a salad, and you’ll reap the greatest nutritional benefits when it’s raw.

Sweet Potatoes

The best thing about sweet potatoes is that they’re naturally, well, sweet. Simply steaming the tubers (skin on!) readies them for eating while preserving maximum nutritional value, but they’re delicious when baked, boiled or even stir-fried. Great sources of vitamin B-6 and dietary fiber, sweet potatoes top the charts in vitamin A concentration, offering up to 90 percent of one’s daily recommended intake in one serving. (Vitamin A and beta-carotene are essential for both eye and skin health.)

Soybeans

Whether eaten directly from their pods (aka edamame), topping a salad or mixed into a grain-based dish, soybeans offer tremendous healthy benefits, including complete plant-based proteins, vitamins, minerals and phytonutrients. The lean, readily available protein source (the most widely grown utilized legume in the world) is inexpensive, and you only need to consume a small amount to reap the nutritional benefits. (One ounce of soybeans contains 5 grams of protein.)

Salmon

Wild salmon is one of the best-known sources of omega-3 fatty acids, which are believed to improve the body’s cell functioning, reduce inflammation, aid immunity, and decrease risk of cardiovascular problems and cancer. Salmon is also a wonderful source of vitamins D and B-12, selenium and protein. Aim to eat a 6-ounce fillet of salmon two to four times a week to reap these many health benefits.

Grapefruit

This juicy citrus fruit — a cross between an orange and a pomelo — is extremely high in vitamins A and C, making it a great immunity booster. Segmented and tossed into a dish, or simply scooped out of its skin with a spoon, grapefruit is a bright addition to winter plates, and we particularly enjoy pairing the tart-sweet fruit with fish and savory salad ingredients.

Kale

Kale, the hot new star of the cruciferous vegetable group, boasts similar high-nutrient content to broccoli and cabbage (vitamins K, C, A and B-6, fiber and potassium), but it also contains three times more lutein and zeaxanthin than spinach. Steaming the mildly peppery greens yields the greatest nutritional benefits, but it may also be sautéed or boiled. It is widely believed that consuming kale lowers one’s risk for cancer and aids in the body’s detoxification system.

Avocado

This buttery green fruit contains more protein than any other fruit and is high in healthy monosaturated fats, folate, potassium, vitamin E and the antioxidant lutein. Those healthy fats contribute to better blood flow and reduced blood pressure, which yields better brain health. Beware their high calorie count and fat content, though — no matter how healthy — and limit intake to no more than half an avocado a day.

Greek Yogurt

In recent times, sugary flavored yogurts have been pushed aside in favor of plain Greek yogurt, which contains no added sweeteners or preservatives. The naturally thick, tart yogurt is a tremendous source of protein, topping 10 grams per serving, which aids in muscle development and helps keep you fuller longer. It’s also loaded with probiotic bacteria, which promotes digestive health. If it’s too tart for your tastes, pair the plain, low-fat or fat-free yogurt with natural sweeteners like honey or agave syrup, or top it with fresh fruit, cereals or nuts for additional flavor, texture and nutrition.

Pomegranate

This ancient fruit, which figures prominently in history and mythology, is rich in vitamins C and K, potassium, dietary fiber and anti-inflammatory phytochemicals. Its juice is widely consumed as a powerful antioxidant or used in sauces, marinades and dressings, and its bright red sweet-sour seeds (or arils) are delicious eaten raw, mixed into salads or garnishing entrees. Extracting those seeds is a labor of love, though — one you shouldn’t attempt when wearing light clothes.

Oats

Oats, often consumed in the form of oatmeal, bars and cookies, are low in calories and high in both fiber and protein, which makes them an energizing and filling breakfast or snack food. They’ve also been widely revered for their ability to lower cholesterol, which promotes heart health.

Broccoli

This cruciferous veggie has long been known to be a high source of vitamins A, C, K and B-6, as well as folate. To preserve as many nutrients as possible (and avoid turning it too bitter) steam the vegetable for three to five minutes or, even better, eat it raw. Broccoli can enhance detoxification and is believed to reduce inflammation.

Green Tea

Consider swapping out that mug of coffee for a bag (or few) of green tea. Green tea is a powerful source of antioxidants, which expunge the body of free radicals that can lead to cancer, heart disease and osteoporosis. It’s believed that drinking green tea can lower one’s blood pressure, risk for stroke and cholesterol. To brew a cup that has a strong polyphenol concentration, be sure to steep bags or loose leaves for at least three minutes (though know this will also increase caffeine content).

Beans

Though we pointed out the specific benefits of soybeans, it’s worth mentioning beans as a whole class of nutrient-packed lean plant-based proteins. Since beans are a high-fiber protein, they are digested more slowly than meat-based proteins (which have little to no fiber), which means they actually stabilize blood sugar and keep you satisfied longer. Furthermore, thanks to phytochemicals from plant growth, beans are high in antioxidants. Try red kidney beans, black beans and black-eyed peas to reap these benefits.

Blueberries

Blueberries are best known for being powerful antioxidants with a number of phytonutrients, and they are low on the glycemic index scale, which makes them a fruit that won’t spike one’s blood sugar level. Rich in vitamin K and dietary fiber, blueberries are believed to promote brain health and reduce cancer risk. By protecting the brain from oxidative stress, blueberries may also help prevent the onset of age-related diseases. The extremely versatile fruit makes an excellent breakfast complement, a sweet salad addition or the basis for many favorite desserts.

Beets

When cooked, red juicy beets are as sweet as candy — which makes their relative health benefits an added bonus. In fact, that bright red color (or yellow, depending on the variety) signifies the presence of betalains, or powerful antioxidant pigments. Additionally, beets are a great source of folate, fiber and vitamin C.

Top 10 health and fitness tips,make your life best

Health is the most precious thing in the world for an individual. Its loss may cause destruction of one’s whole life. So it is recommended to take proper precautions for its sustention. Here are some important health and fitness tips to make the life healthy and fit. If you find them helpful please approve by your comments.

Best Health and Fitness Tips – Drinking Water

1. Drinking Water

It varies from person to person or conditions but approximately you should drink a gallon of water every day . Maximum activities of human body are dependent on water for their proper functions. There is no one right answer to how much water you need, as it depends on each person and their lifestyle—you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you are pregnant and/or breastfeeding.

Lack of appropriate quantity of water may cause a lot of disorders, so it is recommended to take a proper quantity of water daily.

2. Proper Exercises

For a hygienic body daily or interval base exercises are necessary which keep body fit. In exercise walking is the best exercise for heart fitness, overweight, proper digestion, refreshment of mind and proper functions of internal organs. Exercise boosts your metabolism, burns more fat, and takes less time to complete. Exercises depend on situations of person but generally it is recommended to walk two miles daily or as much as possible for an individual. Other exercises like weight lifting, jumping and swimming etc. make the body function work properly.

3. Use of Balanced Diet

Food is the basic need for the functions of human body. The human body needs a specific quantity of different ingredients for function so, it is recommended to use such a diet which contains all proper ingredients like protein, carbohydrates, vitamins and iron. Fresh vegetables, fruits, meat, pulses and food containing carbohydrates must be used in a proper quantity. These things contain the most quantity of diet which a human body needed.

4. Proper Sleeping

Best Health and Fitness TipsA suitable sleeping is the most important thing for a fit body and its absence may cause a lot of disorder and even severe disease if you are adopting all above tips but you are not taking a proper sleep all your body function may disturb. Sleeping time varies from age to age but for child minimum time is 8 hour for a young person minimum 7 and for aged persons 6 hours sleeping is necessary. For pregnant ladies more time is needed for sleeping as compared to normal ladies.  Disturbing sleep may also cause physical disorders. Here some more health and fitness tips and tips to sleep better.

5. Taking Rest

Best Health and Fitness TipsAll human body organs needed rest for their normal functions human body is like a machine and if this machine is over worked is may lose its balance. Over work both physical and mental may cause loss of health and much disorder. Continuous work and absence of rest is bad for a healthy body. There is no specific time for taking rest but as much rest as your body feels fresh and comfortable is recommended. It is also recommended for ladies and especially for pregnant ladies to take as much rest as possible because they needed it more than a normal person.

6. Entertaining Activities

Best Health and Fitness TipsFor proper work human brain and body need aesthetic activities which make your mind work properly that is control center of whole human body. If you have a sound and proper functional mind you may possess a sound body and human body needs such activities which refresh your mind. For this activity visit of pleasure place, meeting friend, visiting clubs and cinemas is suggested.

7. Participating in Sports


In-door and outdoor games are key for a successful life. Games which demand mental exertion and physical energy are important for good health. Especially for ladies, who are less involved in sports activities as compared to men it is recommended to participate in sport activities. Indoor games like chess snooker and cards may increase your mental capability. Outdoor games cover a vast area depending on your interest and physiques are also necessary.

8. Cleanliness 


Best Health and Fitness TipsCleanliness is the part of most civilization’s moral values as well as part of world religions. It soothes both your body and mind. Water is the most common agent used for cleanliness which has amazing positive effects on human mind and body. Cleanliness saves you from a lot of epidemic diseases and makes body fresh. Cleanliness not in the matter of hygiene but in food saves you a lot of worries.

9. Apt Dressing


In the matter of dressing no specific genre can be suggested but the dressing which makes your body comfortable must be preferred. Sometime very tight dressing may make the body uncomfortable and disturbs health as well as your work.

10. Following a schedule


Thing can only be useful and beneficial if they are performed at their proper time and one’ access may not disturb other or they must be given their required time. Food, exercise, sleeping, rest and sport if performed at their proper time they will be effective and beneficial for body otherwise their irregular practice may be futile. So it is suggested to follow a proper schedule.

How you found our ten best health and fitness tips. Share with us your opinions via comments in below.

Fiber: How to Increase the Amount in Your Diet

Fiber is a substance found in plants. Dietary fiber is a type of carbohydrate we eat. Eating the right amount of fiber has been shown to have a range of health benefits. It helps you feel full longer, which can curb overeating and weight gain. Eating fiber-rich foods aids in digestion and the absorption of nutrients.


Foods that are high in fiber can help treat certain issues. These include constipation, irritable bowel syndrome (IBS), and diverticulitis. Dietary fiber can reduce your risk of coronary heartdisease, type 2 diabetes, and some cancers. It also may lower your cholesterol.

Path to improved health

The amount of fiber you should get from your daily diet depends on your age and gender. Men 50 years of age and younger should consume at least 38 grams of fiber per day. Men older than 50 years of age should get at least 30 grams of fiber daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day. Women older than 50 years of age should get at least 21 grams of fiber daily.

The following changes can increase the fiber in your diet.

  1. Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. This can include:
  • 1 artichoke
  • 1 medium sweet potato
  • 1 small pear
  • ½ cup of green peas
  • ½ cup of berries, such as raspberries or blackberries
  • ½ cup of prunes
  • ¼ cup figs or dates
  • ½ cup of spinach
  • 1 medium apple
  • 1 medium orange.
  1. Replace refined white bread with whole-grain breads and cereals. Choose brown rice instead of white rice. Eat the following foods:
  • 100% whole-wheat bread
  • oatmeal
  • brown rice
  • bran muffins
  • bran or multiple-grain cereals, cooked or dry
  • popcorn (unbuttered)
  • almonds.
  1. Check nutrition fact labels for the amount of dietary fiber. Try to get 5 grams of fiber per serving.
  1. Add ¼ cup of wheat bran (miller’s bran) to foods. You can put it in cooked cereal, applesauce, or meat loaf.
  1. Eat ½ cup cooked beans, such as navy, kidney, pinto, black, lima, or white beans.

Things to consider

Try not to add too much fiber to your diet at once. You may get symptoms such as bloating, cramping, or gas. You can prevent these by increasing your fiber slowly. Start with one of the changes listed above. Wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one. Be sure to drink more fluids as you increase the amount of fiber you eat. Fluids help your body digest fiber. Try to drink 8 glasses a day. Choose no- or low-calorie beverages, such as water, unsweetened tea, or diet soda.

Vitamins and Minerals: How to Get What You Need

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. They are essential to your overall health.

Choosing foods each day that are rich in vitamins and minerals is the best way your body is getting what it needs to be healthy. However, research consistently finds that most Americans have diets that lack an appropriate amount of vitamins and minerals.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:

  • calcium
  • potassium
  • fiber
  • magnesium
  • vitamins A, C, D, and E

Path to improved health

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to get these nutrients through food, instead of just taking a multivitamin. This is because it is easier for your body to absorb micronutrients through food.

If you are unable to get all the nutrients you need from food alone, ask your doctor if dietary supplements are right for you.

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day.

The following foods are good sources of calcium:

  • nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)
  • nonfat or low-fat cheese (2 ounces = 400 milligrams)
  • low-fat milk (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)
  • fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)
  • beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams)
  • spinach (1/2 cup = 146 milligrams)
  • oatmeal (1 packet = 99-110 milligrams).

Who might not get enough?

  • Boys ages 9 to 13 years.
  • Girls ages 9 to 18 years.
  • Men older than 70 years.
  • Women older than 50 years.
  • Vegans and vegetarians.
  • People who are lactose intolerant.

Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost.

Potassium

diet rich in potassium helps your body maintain a healthy bloodpressure. The USDA recommends that the average American consume 4,044 milligrams of potassium each day.

The following foods are good sources of potassium:

  • Potatoes:
    • sweet potatoes (1 sweet potato = 694 milligrams)
    • white potatoes (1 potato = 610 milligrams)
  • Beans:
    • white beans (1/2 cup = 595 milligrams)
    • soybeans (1/2 cup = 485 milligrams)
    • lima beans (1/2 cup = 484 milligrams)
    • kidney beans (1/2 cup = 358 milligrams)
  • Yogurt:
    • nonfat yogurt (8 ounces = 579 milligrams)
    • low-fat yogurt (8 ounces = 531 milligrams)
  • Milk:
    • skim milk (1 cup = 382 milligrams)
    • low-fat milk (1 cup = 366 milligrams)
  • Fruit:
    • bananas (1 medium banana = 422 milligrams)
    • peaches (1/4 cup = 398 milligrams)
    • cantaloupe (1/4 medium melon = 368 milligrams)
    • honeydew melon (1/8 medium melon = 365 milligrams)
  • Fish:
    • halibut (3 ounces = 490 milligrams)
    • yellowfin tuna (3 ounces = 484 milligrams)
    • rockfish (3 ounces = 442 milligrams)
    • cod (3 ounces = 439 milligrams)
  • Tomato-based products:
    • paste (1/4 cup = 664 milligrams)
    • puree (1/2 cup = 549 milligrams)
    • juice (3/4 cup = 417 milligrams)
    • sauce (1/2 cup = 405 milligrams)

Who might not get enough?

  • Potassium is the nutrient Americans are missing most.

Quick Tip: Cut up a banana and mix it with a cup of low- or nonfat yogurt to make a healthy snack or light lunch.

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries, and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day.

The following foods are good sources of magnesium:

  • Vegetables:
    • pumpkin (1 ounce = 151 milligrams)
    • spinach (1/2 cup = 81 milligrams)
    • artichokes (1/2 cup = 50 milligrams)
  • Bran cereal (1 ounce = 103 milligrams)
  • Beans:
    • soybeans (1/2 cup = 74 milligrams)
    • white beans (1/2 cup = 67 milligrams)
    • black beans (1/2 cup = 60 milligrams)
    • navy beans (1/2 cup = 48 milligrams)
    • great northern beans (1/2 cup = 44 milligrams)
  • Tofu (1/2 cup = 47 milligrams)
  • Brown rice (1/2 cup = 42 milligrams)
  • Nuts:
    • brazil nuts (1 ounce = 107 milligrams)
    • almonds (1 ounce = 78 milligrams)
    • cashews (1 ounce = 74 milligrams)
    • peanuts (1 ounce = 50 milligrams)

Who might not get enough?

  • Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.

Vitamin A

Vitamin A is associated with visiondevelopment and cellular growth and maintenance.

The following foods are good sources of vitamin A:

  • Organ meats, such as liver and giblets (3 ounces = 1490-9126 micrograms)
  • Vegetables:
    • sweet potatoes (1 medium potato = 1096 micrograms)
    • pumpkin (1/2 cup = 953 micrograms)
    • carrots (1/2 cup = 679 micrograms)
    • spinach (1/2 cup = 573 micrograms)
    • turnip greens (1/2 cup = 441 micrograms)
  • Cantaloupe (1/4 medium melon = 233 micrograms)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.
  • Vegetarians.
  • People who abuse alcohol.

Quick Tip: A medium-sized sweet potato provides more than 100% of the daily-recommended amount of vitamin A!

Vitamin C

Vitamin C helps the body form collagen (which is the main proteinused as connective tissue in the body) in blood vessels, bones, cartilage, and muscle.

The following foods are good sources of vitamin C:

  • Fruits:
    • guava (1/2 cup = 188 milligrams)
    • oranges (1 medium orange = 70 milligrams)
    • kiwi (1 medium kiwi = 70 milligrams)
    • strawberries (1/2 cup = 49 milligrams)
    • cantaloupe (1/4 medium melon = 47 milligrams)
    • papaya (1/4 medium papaya = 47 milligrams)
    • pineapple (1/2 cup = 28 milligrams)
    • mango (1/2 cup = 23 milligrams)
  • Vegetables:
    • raw red sweet pepper (1/2 cup = 142 milligrams)
    • raw green sweet pepper (1/2 cup = 60 milligrams)
    • Brussels sprouts (1/2 cup = 48 milligrams)
    • broccoli (1/2 cup 38 milligrams)
    • sweet potatoes (1/2 cup = 34 milligrams)
    • cauliflower (1/2 cup = 28 milligrams)

Who might not get enough?

  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.
  • People who smoke.
  • Pregnant/breastfeeding women.

Quick Tip: Make fresh fruit a part of every breakfast. One cup (about a handful) of halved strawberries or cubed cantaloupe provides the recommended daily amount of vitamin C.

Vitamin D

Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults (ages 70 and older) need 800 IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D.

It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D (called fortified foods).

The following foods are sources of vitamin D:

  • Fatty fish:
    • salmon (3 ounces = 450 IU)
    • swordfish (3 ounces = 550 IU)
    • canned tuna (3 ounces = 150 IU)
  • Fortified milk (8 ounces = 100 IU)
  • Fortified orange juice (8 ounces = 100 IU)
  • Fortified cereal (1 cup = 40 IU)
  • Fortified yogurt (6 ounces = 80 IU)
  • Cheese, Swiss (1 ounce = 6 IU)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 70 and older.
  • People who are obese.

Vitamin E

Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.

The following foods are good sources of vitamin E:

  • Nuts and seeds:
    • sunflower seeds (1 ounce = 7.4 milligrams)
    • almonds (1 ounce = 7.3 milligrams)
    • hazelnuts (1 ounce = 4.3 milligrams)
    • pine nuts (1 ounce = 2.6 milligrams)
    • peanuts (1 ounce = 2.2 milligrams)
    • brazil nuts (1 ounce = 1.6 milligrams)
  • Turnip greens (1/2 cup = 2.9 milligrams)
  • Peanut butter (2 tablespoons = 2.5 milligrams)
  • Spinach (1/2 cup = 1.9 milligrams)
  • Avocado (1/2 avocado = 2.1 milligrams)
  • Tomato-based products:
    • paste (1/4 cup = 2.8 milligrams)
    • sauce (1/2 cup = 2.5 milligrams)
    • puree (1/2 cup = 2.5 milligrams)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.

Quick Tip: A small handful of almonds provides half of the daily recommended amount of vitamin E.

Things to consider

Not getting the vitamins and minerals that your body needs can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose, but can be just as dangerous. Some vitamin deficiencies can even be life-threatening.

Having too much of some vitamins in your system can also be dangerous. For example, an overdose of vitamin A during pregnancy can cause problems with the baby’s development in the womb. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have health conditions.

Four ways to lose weight in winter without hitting the gym

For the majority of people, losing weight in the winter seems impossible. But surprisingly, the chilly winter weather can work wonders on your body without any efforts or even hitting the gym.

Several studies have shown that keeping cool can help the body burn fat. A 2014 study entitled ‘Impact of Chronic Cold Exposure in Humans’ led by Australian scientist Dr Paul Lee, from Sydney’s Garvan Institute of Medical Research, showed that sleeping in the cold results in an increase in brown fat and speeds up metabolism. That’s because brown fat, also called good fat, can actually help you burn more calories and eradicate harmful white fat from the body. This good fat not only helps you lose weight but also reduces your risk of developing type 2 diabetes. 

What many don’t know is that our body needs a very different approach to lose weight in winter than dieting or exercising in warmer months. In other words, it’s all about adopting the correct strategies. Here we have listed a few tricks and tips to help you shed pounds and keep them off:

Hydrating foods

Focus on foods with high water content to lose weight fast and stay hydrated. Natural, whole foods such as fruits, vegetables, and soups are high in water and aid weight and volume without adding calories.

Protein

A lot of evidence supports a higher protein intake for weight loss apart from other health benefits.Eating protein-rich foods can help you shed those unwanted pounds and keep your belly full, while also maintaining fat-burning muscle. In addition, a study carried out by the University of Washington suggests that a high-protein diet appears to fool the brain into thinking you’ve eaten more than you have.

However, try sticking to lean protein rather than high-fat meat and dairy products, which are bad for your health, especially the heart. Opt for low-fat milk, skinless chicken breasts, fish, beans, eggs, etc.

Water

One of the best, yet healthiest things you can do to lose weight is by drinking more water. But the problem is that many people tend to drink less in cold weather, although drinking water, especially in winter, does your body good in a number of ways, including your weight. In fact, diligent water intake not only helps you stay hydrated and curb hunger but also prevents snacking for the wrong reasons and boosts energy.

So, spacing out your water consumption throughout the day will also ensure that your body is refilled and gets rid of toxins and waste.

Sunlight

You might be surprised to learn that exposure to sunlight is tied to weight loss. That’s because sunlight can prevent dips in serotonin, a mood-boosting brain chemical that is also partly responsible for feelings of fullness. It’s been known that bright light, or even a heavy dose of artificial light in the morning, can help reduce appetite, food cravings as well as body weight. Lower levels of serotonin have been linked to depression, insomnia and weight gain.

10 Amazing Ways to Maintain a Balanced Diet 

A balanced diet is a diet that gives your body the nutrients to function correctly. It is not a crash diet but it consists of macronutrients like protein, carbohydrates and fat along with micronutrients which include vitamins and minerals. In order to get a properly balanced nutrition, you should obtain the majority of your daily energy from fresh fruits and vegetables, whole grains, and lean proteins.

What is the importance of balanced diet?

A balanced diet is of utmost importance for the body to function properly. It needs the vitamins and minerals to maintain the cells, tissues, and organs. A balanced diet also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, promotes good sleep, and eventually gives a feeling of well-being.

Why do we need to have a healthy balanced diet?

Our Truweight Nutritionists always recommend a healthy, balanced diet to maintain a radiant health. The most important of all is to have the right balance of vitamins and minerals, which is scientifically proven. Some of these are thiamine (vitamin B1) needed for improving metabolism found in legumes, nuts, and seeds, etc. Ascorbic acid (vitamin C) aids in iron absorption and protects the immune system; found in fruits like citrus fruits and vegetables like tomatoes, potatoes, lettuce etc. Cobalamin (vitamin B12) for making new cells, found in meat, poultry, fish, seafood, eggs, milk and milk products. Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits, etc.

10 Ways to Maintain a Balanced Diet 

1. Follow the correct mealtime

 A diet chart comprises of 5 small meals in a day with a gap of 3 hours between each meal. A gap of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly. If these meals are eaten in a proper time it will keep the cortisol levels in check and thus reducing belly fat. Food eaten at the right time will also help in better digestion.

2. Be physically active during the day

If you are physically active during the day it will help you in reducing weight and you will feel less lethargic. If you are inactive and lacking in physical activity than your body requires some weight loss exercises to pump you up.

3. Maintain a list of healthy foods

Research and gather knowledge about the foods that contain protein or which foods contain carbs, and so on. This will give you an idea of the foods that are nutritious and healthy.

4. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help to maintain a healthy diet chart for the body. Sadly, these foods have been replaced by processed foods for example, tinned vegetables or breakfast cereals being the main culprit for weight gain. Processed foods are unhealthy and contain added sugar, salt, and fat. So, include fruits and vegetables that are low in fat content aiding in weight loss.

5. Include more Proteins 

 If you want to lose weight, add more proteins to your diet as protein takes more time and energy to break down in the body. You can include snacks and seeds instead of chips or you can opt for a healthier source of protein from Truweight’s wide range of products. For example, shake-a-day, a whey protein drink that you can make into a fruit pudding or quinoa can be eaten instead of rice.

6. Include milk and milk products

Dairy products are the best source of calcium that is essential for healthy bones and is also necessary for regulating muscle contraction. If your calcium intake is inadequate, you might suffer from osteoporosis and various bone diseases. Dairy products that are rich in calcium are low-fat yogurt, cottage cheese, and milk. If you are a person who dislikes dairy products then, have these dairy-free calcium supplements for your diet.

7. Have the required carbs


It is wise to choose the required amount of carbs needed for the body. Most of the carbohydrates are present in plant foods like pulses, cereals, and millets. Your healthy diet chart should mainly consist of complex carbohydrates such as whole grains, brown rice, oats, lentils, fruits, and veggies. They are also rich in fiber which keeps you feeling fuller for a longer period of time.

8. Reduce the fat intake

Decrease the intake of fats in your diet as too much of it can lead to weight gain and other related health problems. The required amount of fats needed for the body totally depends on the foods that you are consuming. Know the fats that contain essential fatty acids that protect the heart and improve the functions of the immune system.

9. Cut down sugar in your tea / coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favorite foods. Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

10. Remove ‘Salt’ from your table

Eating too much salt, causes the extra water to store in your body that raises the blood pressure. So, the more salt you eat, the higher your blood pressure and the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

Nutrients essential to keep our body fit

It’s a well known fact that iron, vitamins and carbohydrates are nutrients essential to keep our body fit. But we need to be careful about the quantity, warns an expert.

Carbohydrate: Whole grains cereals, legumes, fruits, milk, sugar, honey and potatoes are sources of carbohydrates. Quantity should be 40 percent to 60 percent of your calories requirement.


It provides energy, and helps in oxidation of fat. Insufficient amount of carbohydrate can cause lack of calories, which can lead to malnutrition. Excessive consumption will make you obese.

Protein: Eat pulses, legumes, nuts, milk and its products, chicken, fish, and egg to give your body much needed protein. According to body weight, consume 0.8 to 1 gm or Kg of protein to help in growth and maintenance of body.

It gives structure and shape to all the cells, organs and connective tissues. Proteins also help your body fight infection.

Malnutrition, weight loss, thinning of hair, muscle soreness, weakness and lethargy, are among other things that you will experience if there is less amount of protein present in your body.

Fat: Ghee, butter, cream, cheese, nuts, seed, egg, fish, chicken, pork and beef are all rich in fat. 15 to 25 percent of calories requirement is the right quantity.

It provides energy, helps in the absorption of fat soluble vitamins like vitamin A,D,E and K. It is important for the development of the brain and central nervous system. There will be poor vitamin absorption and depression, if you don’t have fat in your body. However, overeating food items rich in fat will lead to obesity, stroke and many more.

Vitamin A: Sweet potato with peel, carrots, spinach, liver, fish are the sources of this vitamin. 700 to 900 micrograms (mcg) of vitamin A per day strengthen immunity against infection and help in vision.

Lack of Vitamin A can cause night blindness and rough skin. Excess of it can affect the bone, which increases the risk of fractures.

Vitamin D: 15 mcgs of vitamin D rich food items like egg yolk and liver help to form and maintain your teeth and bones.

Rickets (long, soft bowed legs), flattening of the back of the skull, osteomalacia (muscle and bone weakness), and osteoporosis (loss of bone mass) are some of the major diseases that one can suffer from, if vitamin D is not taken.

Too much of it leads to slowed mental and physical growth, decreased appetite, nausea and vomiting.

Vitamin E: This acts as an antioxidant and protects vitamins A and C, and red blood cells from destruction. So have 15 mcg of vegetable oil like soybean, corn and cottonseed. Egg yolks also contain vitamin E.

Vitamin E deficiency is rare. Cases of this vitamin deficiency usually occurs in premature infants.

Vitamin K: All leafy vegetables are said to be good for health. Turnip greens, spinach, cauliflower, cabbage and broccoli, soybean oil, cottonseed oil, canola oil and olive oil are all rich in vitamin K.

The vitamin is required for proper blood clotting. Just have 120 mcg every day. Haemorrhaging can happen if you don’t include it in your diet. Overindulgence can lead to vomiting.

Vitamin B1 (Thiamine)- The sources are whole grain, bread and cereals. Non-vegetarians can find this vitamin in liver, pork, and eggs. 0.8 to 1 mg per day is sufficient.

It helps with energy production in your body. Deficiency can cause numbness, tingling and loss of sensation.

Vitamin B2 (Riboflavin): Dark green vegetables, legumes, whole and enriched grain products, and milk, along with liver, eggs should be eaten. 1.1 to 1.3 mg per day of this vitamin helps to release energy from foods, promotes good vision, and healthy skin.

Cracks at the corners of the mouth, light sensitivity, and a sore, red tongue are the problems you can face if you don’t have vitamin B2.

Vitamin C: Citrus fruits like orange and lemon, are known for being source of this vitamin. 75 to 90 mg per day is the right quantity required by your body.

It heals wound, helps in bone and tooth formation, strengthens blood vessel walls, improves immune system function, increases absorption and utilization of iron, and acts as an antioxidant.

If you don’t take vitamin C rich food, you can be a victim of scurvy, causing a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.

Excess leads to formation of kidney stones and you may even suffer from diarrhoea.

Iron – Have beans, lentils, beef, eggs to stay away from anaemia, dizziness or fainting.

Men should have 8mg per day. For women 18 mg per day is sufficient.

Calcium: Milk, yoghurt, spinach are rich in calcium. 1000 mg per day of calcium is essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals.

Absence of calcium can lead to thinning and weakening of bone.

Yoga For Glowing Skin: 10 Poses That Can Do Wonders

After having tried extravagant beauty productsor treatments for your skin rejuvenation are you ready to try something new and inexpensive? With growing awareness, the time and money spent on looking good is at an all-time high. As they say, you must be healthy and well from the inside to be able to look good on the outside. Yoga has proved beneficial here too. It not only has multiple health benefits physically, it is also known to work on your skin and give it a glow like no commercial cream or serums can. All you need is an hour and you will see positive results with zero investment.

 1. Sarvangasana
 
It is also known as the shoulder stand and is considered the most effective yoga asana for glowing skin. It helps in improving skin texture and quality by promoting blood circulation towards your face. Practicing this asana 3 to 5 times a day will get your skin rid of pimple, acne, wrinkles and dullness.2.Halasan
 
It is also known as the Plough pose, and is one of the best asanas for achieving healthy and glowing skin naturally. This asana helps to improve your digestive process that is essential for glowing and healthy skin.
 
3.Utthanasana
 
This forward-bending pose promotes blood flow to the face and makes it one of the most functional poses for glowing skin. This yoga pose not only increases oxygen supply to the skin cells but also supplies helpful nutrientsthat fight the damage caused by free radicals and encourages skin rejuvenation.

4.Bharadvaja’s twist
 
Digestive health is a must for achieving healthy and nourished skin.The seated twist helps in removing toxins and other harmful substances from the organs. Clearing the body of waste is always good for the skin.
 
5.Matsyasana

It is also called the fish pose that promotes healthy skin by improving the functions of the thyroid, pineal, and pituitary glands and normalises the hormones. This asana gives a good stretch to the muscles of the face and throat which makes it one of the beneficial exercises to get rid of double chin.

6.Trikonasana
Famously known as the Triangle pose, it is indeed the best yoga asana for glowing skin which opens up the lungs, chest and heart. It supplies more oxygen to the skin and hence the skin feels refreshed and rejuvenated.

7.Bhujangasana

Though it’s a relaxing cobra pose that helps to reduce tension, stress and fatigue, it also helps in skin rejuvenation by supplying extra oxygen to the skin cells which in turn helps the body to flush out the accumulated toxins from the system.

8.Ustrasana
 
This asana is also called the camel pose, and it involves and intense back bend that helps to open up the rib cage and increase lung capacity for inhaling more oxygen. This pose reduces stress and balances the hormones in the body that are responsible for acne and pimple outbursts.
 
9.Pavanamuktasana
The wind relieving pose is by far the best asana for improving digestion and it also helps in relieving . It also cures constipationwhich in turn reduces acne and pimples on the face.
 
10.Tadasna
 
It is also known as the Mountains Pose, and this simple standing pose helps to concentrate on deep and rhythmic breathing that is a vital element of healthy skin. Getting in more oxygen through controlled breathing helps the body to release harmful toxins and keep the skin healthy and glowing.

Daily exercise to stay fit

Just like ill maintenance of your power tools or your equipment can result in it being rusty and not functioning properly, the human also functions in a similar way. There is no possible way for you to steer clear from health complications and a long and healthy life until and unless you choose to live a healthy life style and incorporate exercise in your daily routine. In order for you to keep your internal machinery working and kicking even in the old age, all you have to do is give your body 15-20 minutes of exercise every day. Listed below are some daily exercises for people that are too lazy to hit the gym and want exercises they can do anytime and anywhere.

Basic Crunches

Basic crunches are for the Ab area and are effective for tucking away that beer belly. Be mindful of your posture when you do crunches, especially if you have lower back or neck pain. Lay on your back with the knees bent, put your hands behind your head, Pull your stomach inwards and curl up forward. In the beginning you can start with just ten to fifteen reps. Two to three sets are enough then you can increase your sets and reps as time passes by and your muscles start getting stiff. These daily crunches will keep your stomach flat and will never ensure a good physique and posture.

Push Up

Pushups are one of the most common and effective exercise proposed by trainers around the world. Simply doing 10 pushups a day can enhance your upper body strength and set you right on the path of fitness. Pushups build and fix your whole upper body posture including chest, arms, shoulders and wings. To do a push up in the right way, keep your legs stretched, back straight, push yourself up with your hands.

Leg up Crunch

Leg up crunch is an exercise for your lower abdomen and hips. You have to lie down keeping your back straight and raise both your legs at a 90 degree angle. Don’t worry, if you can’t raise both of them at once, you can start with raising one leg at a time. Gradually your muscles will open up and you can then raise both your legs after a few sessions.

Jumping Jacks

Jumping jack is called the queen of exercises – a basic exercise which is performed by almost everyone in their childhood. It is one of the most beneficial exercises which helps you increase your stamina and get a toned body. You can start with a two to three minute workout and work your way up to as many as you wish.

Squats

Squats are the most renowned basic exercise for keeping your whole body toned and in perfect shape. They are mostly used for shaping your lower body and hips. Stand straight, start bending your hips and knees, keep bending until your hips are below your knees and come back up in the same position. Be sure to keep your back straight at all times. Start out with ten to fifteen squats and then work your way up.

Planks

A fairly more difficult exercise, planks are for those that are already in the routine of exercising, it’s a bit demanding but also the most effective exercise of them all. Get into a press up position, bend your elbows in a way where your body forms a straight line and rest your body weight onto your forearms. Suck your belly inside and stay in the same position for a minute. Planks reduce your back pain, strengthen your core, reduce your belly fat, increase flexibility, and also help to increase your mental strength and wellbeing.

Chair Dips

For those of us who want add to the level of endurance our inner triceps can take, chair dips is the way to go. By making your body rest and then pump on your triceps, you provide them with the much needed impetus to grow in muscle and reduce flab.

Get a chair that is sturdy enough to support your weight and rest your palms on it while the rest of body leaning on the support of your triceps in a face forward orientation. Once set, take lunges by keeping your weight supported only by your hands. 10 reps per set is great for starters while you can up the ante as time progresses and your comfort level increases.

Lunges

Without exercise, one of the areas which weaken the most is the part around the knee and the thighs. They stop supporting weight or are not flexible enough, both of which allows unnecessary bulk to accumulate in the very area. Lunges are great for strengthening your knees and building strong thigh muscles.

What you need to do here is to stand upright, rest your arms on your hips and then put forward one foot while lowering your body on to it. At the start keep the bend to a 45 degree angle as the muscles are stiff at this point and once you get used to it, increase it to a 90 degree posture.

Chest and Leg raises

This one looks quite difficult but it sure works out great as it targets the whole area around the abs and strengthens the other core thigh and hip ligaments. Lying face down, raise your chest and legs in the air simultaneously without getting the support of your arms. Get the muscles involved pull up on them, these increases the propensity of the ligaments to develop strength and avoid straining.

The Abdominal Hold

Making your arm muscles able to sustain the weight of your body, not through bare strength but a balance created by a tough core, is one of the best exercises to cut down on visceral fat in the wrong places. Sitting on a chair, put your hands on the chair and raise your feet while slowly trying to upend your whole body on the arms. It will be difficult to maintain balance at first and the required posture wouldn’t last for more than 2-3 seconds, but daily practice will enable you to prolong those arm stays and get a great body that does not only look good but has the strength, endurance and core toughness to support and sustain it.

Before you move on the next level of exercise which might include aerobic yoga and probably weights, you need to make your body able to withstand the pressures it will encounter during those demanding physical routines. All great things require discipline which means sticking to one thing for period of time vigorously to prepare your body for the next level. Getting a great body is your goal, so you will have to work for it. An hour a day will make it around 350 hours of workout for the year, get going today to end up with that hourglass figure at the end of next year.