Healthy Life: Favorite Healthy Meal

Favorite Healthy Meal

Hi there! How are you today? I just read these from MSN (health&fitness) , "the healthy meal". And here are favorite quick pairings for breakfast, lunch, dinner, snacks—even beverages—that taste great, take seconds to make, and add up to amazing health.



1. Whole grain cereal (any kind) + sunflower seeds for better immunity
Sprinkling 1/2 cup of sunflower seeds into your morning cereal provides more than 100percent of your day's requirements for alpha-tocopherol, the most active form of vitamin E. As an antioxidant, vitamin E protects cells from damage caused by destructive free radicals that can lead to cancer and cardiovascular disease.



2. Scrambled eggs + red peppers for smoother skin
Tossing in 1/2 cup of chopped red peppers delivers more than 100 percent of your daily vitamin C need—which spells good news for your skin. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more vitamin C had less wrinkling and dryness.



3. Smoothie (any kind) + wheat germ for faster healing of cuts and bruises
One-quarter cup of wheat germ packs nearly half of your day's requirements for zinc, an essential mineral that helps repair cells and strengthens the immune system. Even a slight deficiency can reduce your immunity, making it harder to heal.



4. Sandwich (any kind) + spinach leaves for decreased risk of night blindness
Stacking only three small leaves of spinach on your sandwich satisfies at least 20 percent of your day's vitamin A requirements. Vitamin A helps you see in the dark, but it also protects your eyes from age-related macular degeneration, which can lead to vision loss.



5. Garden salad + canned wild salmon for healthier brain and heart
Adding 3 ounces of canned wild salmon to your salad provides half of the weekly recommendation for healthy omega-3 fats. The fatty acids found in canned salmon are linked with improvements in heart and brain health. Choosing wild lowers your exposure to dioxin, which is a cancer-causing contaminant found in the feed given to the farm-raised variety.



6. Stir-fry (any kind) + kale for stronger eyes
One-half cup of kale delivers at least 12 mg of lutein and zeaxanthin, carotenoids found in dark leafy greens that help combat cataracts and age-related macular degeneration. Results from the Eye Disease Case Control Study found that people who ate the most of these nutrients—as much as 5.8 mg a day—had a significantly lower risk of AMD than those who ate the least. Stir-fry is the perfect way to throw it into the mix; if you're not a kale fan, other leafy greens such as Swiss chard and spinach offer similar benefits.



7. Salsa + chickpeas for lower body weight
Adding chickpeas to a light dip like salsa adds bulk without lots of calories and boosts your intake of protein, so you fill up faster and feel fuller. Eating chickpeas regularly may also improve your overall food choices. An Australian study published in the Journal of the American Dietetic Association found that people who ate 1/2 cup of chickpeas a day weighed a pound less and ate less food overall.



8. Low-fat pudding + nonfat powdered milk for less PMS.
Sprinkling 1/3 cup of nonfat powdered milk into pudding satisfies 40 percent of your day's calcium and 50 to 100 percent of your vitamin D requirements, depending on your age. Research shows that the combination of calcium and vitamin D reduces the risk of developing PMS.



9. Green tea + lemon for lower cancer risk
Green tea is already rich in antioxidants, but a study from Purdue University found that adding citrus juice led to a fourfold increase in disease-fighting catechins. Lemon juice in particular preserved the most catechins, while orange, lime and grapefruit juices were less potent but still effective.



10. Water + unsweetened cranberry juice for fewer cavities
Unsweetened cranberry juice prevents the buildup of Streptococcus mutans, the bacteria behind most cavities, by preventing them from sticking to the tooth's surface. The unsweetened juice also interferes with plaque formation. Mixing it with water helps dilute the juice's tartness.



11. Strawberries + nonfat Greek yogurt for more muscle
Greek yogurt packs twice the protein of ordinary yogurt, and protein is essential for building, repairing, and maintaining muscles, which burn more calories than fat. Strawberries add a burst of natural sweetness.



12. Pasta (any kind) + parsley for stronger bones
Topping a pasta dish with just six sprigs of parsley offers a fresh boost of flavor and delivers a full day's supply of vitamin K. Vitamin K is important for bone health—studies show that it helps prevent fractures and may guard against bone loss.



13. Burger + ketchup for decreased cancer risk
A tablespoon of this condiment supplies you a healthful dose of lycopene, an antioxidant that guards against various forms of cancer by blocking cell-damaging free radicals. Eating processed tomatoes (such as those in ketchup and tomato sauce) is best; cooking releases lycopene inside the plant cells, making it easier to digest and absorb.



14. Soup (any kind) + pinto beans for lower cholesterol
Adding 1/2 cup of beans to soup lowers both total cholesterol and LDL cholesterol—the unhealthy kind that contributes to the buildup of arterial plaque—according to researchers at Arizona State University at the Polytechnic campus. They found that people who ate 1/2 cup of pinto beans a day lowered both their total and LDL cholesterol by about 8 percent. (Beans are high in fiber, which decreases levels of LDL by reducing its absorption.) One-half cup of black, kidney or pinto beans supplies about one-third of your day's fiber needs. (The heat from soup cooks canned beans through, and they add heft to a lighter broth).



15. Seltzer + grape juice for a healthier heart
Grape juice contains a phytochemical called resveratrol found in the skin of red and purple grapes. Research links resveratrol to lower blood pressure, reduced LDL cholesterol, and fewer blood clots.But don't forget, grape juice could have more sugar.

I wish you enjoy your favorite healthy meal. lol

Any queries that I could help you, please feel free to reach me at stargirlyune@gmail.com, see you!

Sources: Food cures That add UP by winnie Yu, Prevention, MSN Health&fitness- Nutrition/ all pictures, google.com

Healthy Life: Healthy Habits for healthier life

Healthy Habits for healthier life

Hi there! Today I would like to share some habits that make you have a healthy life. Let's go!



1. Fix up your morning drink so you can enjoy it, guilt-free, every day.
Try any of the following drinks as an everyday fix. Just make sure to order a small or medium size and ask for skim or low-fat milk.
•Regular or flavored brewed coffee (black)
•Espresso
•Americano (it's my choice)
•Misto or café au lait, with skim milk (half regular coffee, half steamed milk).
•Latte with skim milk
•Cappuccino with skim milk
•Macchiato with skim milk
•Teas (black, green, white, or herbal teas; hot and iced)

When it comes to sweetening your drink, try using just 1 teaspoon of real sugar (the amount in one packet of Sugar in the Raw)—it's only 20 calories. By moderating the amount of real sugar you use, you can reduce the calories and forget the chemicals that come with artificial sweeteners.



2. Start every day with a breakfast regimen that includes both fiber and protein.
•Instead of a bagel, order whole-wheat toast. Many bagels pack the caloric equivalent of more than four slices of bread.
•Try egg whites. One whole egg is in the neighborhood of 80 calories, while an egg white has only about 20 calories. Ask for one whole egg mixed with a couple of egg whites—egg whites are surprisingly yummy on their own, especially with some chives, tomatoes and salt and pepper.
•Add salsa and hot sauce to your egg sandwich. Salsa packs antioxidants and vitamin C with negligible calories, and hot sauce jolts the taste buds and may create a satiating effect.
•Ask for avocado on whole-wheat toast—it's surprisingly delicious.



3. Aim for a mid-morning and mid-afternoon snack every day.
The night before work, plan ahead for one small snack (no more than 100 calories) and one more substantial snack (100 to 200 calories) for the next day. Your immediate reaction to the last sentence may be "I am way too busy." But let's face it—you spend plenty of mental energy thinking about your weight, obsessing about your body, and planning outfits that are slimming. Why not spend some of that time being proactive? Have your healthy, planned, pre-portioned smaller snack midmorning, around 11 a.m.



4. Eat lunch that contains high-fiber, high-water-content foods and a portion of lean protein.
Eating the right salads every day is a fabulous way to fill up on the best foods—veggies and lean protein—and to fulfill your 5-A-Day goal. And here's an added bonus: Research has indicated that women who eat two servings of vegetables per day tend to look younger than their non-veggie-eating peers.



5. If you have a sweet tooth, and most of us do, have a "sweet nothing" every day.
Dessert is such an important part of the day that we should make it a habit—but a low-calorie one. Sweet nothings are your every-single-day 0- to 150-calorie dessert "dos." Women who allow themselves a sweet indulgence every day do not have cravings that lead to outrageous binges and don’t feel deprived.



6. Drink up to one alcoholic beverage per day.
Knowing the benefits and risks of alcohol is important in making healthy choices. Here are some important strategies for keeping yourself from overdoing it:
•Alternate every alcoholic drink with water.
•Dilute your white wine by ordering a spritzer.
•Order dry white wine (e.g., Sauvignon Blanc) over a sweeter white (e.g., Riesling).
•Go for diet tonic, diet soda, or seltzer water as a mixer.
•Order a club soda with a splash of vodka.



7. Use dining out as an opportunity to eat fish.
As you know, fish is an extremely important part of your diet as it is a main source of heart-healthy omega-3 fatty acids. Try to eat two or more servings of fish every week.



8. Make a resolution to cook dinner at least once a week.
Not only can eating in save you calories and money, it can be an excellent way to de-stress after a long day, especially if you like to cook. A recent study of the eating habits of young adults (18 to 23) revealed that those who purchased and prepared their own foods were more likely to meet dietary recommendations for fat, calcium, fruits, vegetables, and whole-grain intake.



9. Aim for seven to nine hours of sleep per night.
Adequate sleep is a pillar of weight loss. The sleep habits of more than 238,000 female nurses enrolled in the Nurses' Health Study were analyzed over the course of 16 years. The results were conclusive: Women who slept less than seven hours per night weighed more than women who slept seven or more hours.

If you aren't able to get a full night's sleep, make up missed zzz's with a catnap. A good nap length is somewhere between 20 and 30 minutes (I do when my boss isn't in office). This will give you the restorative benefits of sleep without the fatigue that comes on with a long bout of deep sleep.



10. Walk at least 30 minutes almost every day and work out four to five times a week at a higher intensity for at least 20 minutes.
Walking is great for your heart, your waistline, and helps clear your head. It counts as "weight-bearing exercise," and so is good for your bones, and it's low-impact, so it's easy on your joints. And with cell phones, BlackBerries, and iPods, a stroll does not have to be dead time.

As for the second part of Healthy Habit no. 10, working out 4 to 5 times per week more vigorously will get your heart rate up, tone your body, and sweat away the woes of the day.



11. Drink water with every meal and throughout the day.
Water keeps our cells happy by preventing them from sticking together, and it plays a role in just about every single vital function of the body. Thirst is associated with feelings of confusion and sluggishness.
Adequate hydration can be the cure-all for this brain fatigue, as the oxygen component of water gives us a natural boost of energy—without any calories or chemicals. The amount of water you need to drink for proper hydration varies depending on your activity level, size, sweat rate, and the climate in which you live. If you want a more specific goal to help you plan your water intake, make it a priority to gulp 8 to 12 glasses (8 ounces each) of delicious aqua every day.

I wish these could help you a healthy life as you want. lol

Any queries that I could help you, please feel free to reach me at stargirlyune@gmail.com, see you!

Sources: 11 Healthy Habits for healthier life by Women’s Health, msn healty&fitness, Nutrition/ all pictures, goole.com

Healthy Life: How to Have a Healthy Life!!!

How to Have a Healthy Life!!!

Hi there! As you know nowaday technology and medical advances can detect diseases earlier than ever before and save lives, but making prevention a part of your everyday life is just as important, right?

Let’s talk about healthy, and here are “Everyday Choices for a Healthier Life” designed to encourage prevention and early detection of diseases (cancer, diabetes, heart disease and stroke).



1.Eat right is eat nutritiously
One of the most important things you can do to prevent chronic disease to eat a healthy diet.
1.Have at least five serving of vegetables and fruit each day.
2.Choose whole grains over processed grains. To determine if a food is made with whole grains, look for “whole wheat” or another whole grain as the first ingredient on the label.
3.Limit your consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks, and other foods high in sugar.
4.Substitute healthier fats for not-so-healthy ones. Choose monounsaturated and polyunsaturated fats, such as olive oil, canola oil, and peanut oil, instead of butter, margarine, and lard.
5.Watch your portion sizes.
6.Drink more water (1.5-2 liter per day)

Eating healthy foods in the right amounts can help you live a longer, healthier life.



2. Be active
Activity does not need to be strenuous; a little goes a long way. Being physically active for at least 30 minutes on five or more days each week can help reduce your risk for disease.
1.Use the stairs instead of the elevator.
2.Take a 10-minute activity break at work to stretch or take a quick walk, or use your lunch break to add some activity to your day.
3.Wear a pedometer and strive to increase the number of steps you take each day.
4.Join a sports or recreation team.
5.Use a stationary bicycle or treadmill while watching TV.



Researchers continue to uncover health benefits from maintaining a physically active life. They include:
1. Weight management, being overweight increases your risk for heart disease, diabetes, cancer and high blood pressure. To stay at a healthy weight, you need to balance the number of calories you eat with the number you burn off in physical activity (you can see at http://lossweighttothin.blogspot.com for how to calculate your caloric needs).
2. Improved sleep patterns.
3. More energy.
4. Reduced symptoms of depression and anxiety.
5. Stress relief.
6. Improved ability to fight off colds and other illness.
7. Arthritis relief.
8. Strengthened bones and muscles, which can prevent falls and bone loss.
9. Lowered risk of diabetes, heart disease, high cholesterol, blood pressure, and colon cancer.
10. Decreased need for hospitalizations, physician visits and medications.



3. Don’t smoke
Smoking causes illnesses such as cancer, heart and lung disease, stroke and problems with pregnancy. The habit causes almost one-third of all cancer deaths and one-fifth of deaths from heart disease and stroke.

Don’t smoke, you’ ll
1. Decrease your risk of somecancers, heart attack and lung disease.
2. Experience better blood cirulation.
3. Improve your ablilty to taste and smell.

Be a positive role model for younger generations.



4. Limit alcohol
Too much alcohol can increase risk for developing various diseases and physiological and social problems. If you do drink, suggest no more than one drink a day for women and two drinks a day for men.



5. Get enough sleep
1. Aim for 7-8 hours each night
2. Stick to a reqular schedule.
3. Before bed, avoid food or drink the might keep you up.



6. Get regular check-ups and screenings
1.They'll help you spot any changes in your body that may not be visible. Checkups and screening tests help find diseases or health problems early, when they're easier to treat and cure.
2.Early detection increases survival and treatment options.



7. Practice Safe Habits
1. Wear a seatbelt
2. Wear a helmet when riding a bike or motorcycle.



8. Remember mental and emotional health
1. Mental (emotional and brain) health is important to healthy aging.
2. Depression, stress, and anxiety can affect your health and ability to recover from illness. Talk with your doctors if you have concerns. They can determine the best treatment or behavioral change for you.

The great part about practicing healthy behaviors is that they build on and support each other. For example: participating in regular physical activity helps improve sleep. Better sleep can make you feel happier and more productive during the day, improving your overall wellness.


Brain Health
New research suggests brain health can be improved by being physically and socially active. Explore the different learning opportunities available in your community, such as lectures workshops and classes. Brain teasers and puzzles are also a good way to exercise your brain.

Social activities are both fun and good for your health. Find activities that match your interests, such as book clubs, dance classes, walking programs or simply getting together with friends. Volunteering is a rewarding experience for you and those you are helping. Volunteer opportunities range in scope and can provide you with the opportunity to apply any skills and training you have.

Are you ready to be a healthy person? lol

Any queries that I could help you, please feel free to reach me at stargirlyune@gmail.com, see you!

Sources: Your Recipe to living a long health life, Checkups and Prevention, AARP.org / You can choose a healthy life, kroger.staywellsolutionsonline.com/ Practice Prevention, kroger.staywellsolutionsonline.com/ all pictures, google.com