BASIC DIET PLAN

fruit-755715_1280BREAKFAST

Pineapple, Chia, Papaya, Kale, Coconut Water Smoothie

 

MID MORNING SNACK

Handful of Almonds, 2 Dates

LUNCH

Tofu/Salmon, Asparagus/Spinach Salad with pesto

 

AFTERNOON SNACK

Strawberries, Blueberries, Cucumber

 

 

Dinner

Sweet Potato Bique, 2 slices Gluten Free Bread

 

This diet aids in the following:

Removing bad bacteria from your digestive tract and helps build your digestive wall lining.

Flushes out all toxins

Aids in proper digestion

 

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LIFESTYLE DISEASE FACTS

tea-2081920_1920In developing countries where there is a diet low in sugary foods, high in protein and more vegetables than meat, cancer rate is lower.

Meat, Dairy Products, Sugary Foods, Alcoholic Drinks and Vegetable Oils are big contributors to lifestyle diseases.

Different types of cancers are caused by obesity and living a sedentary lifestyle. Some of the diseases caused by living a sedentary lifestyle include:

  • Asthma
  • Alzheimer’s disease
  • Atherosclerosis
  • Some types of cancers
  • Type 2 Diabetes
  • Liver cirrhosis
  • Heart Disease
  • Chronic obstructive pulmonary disease
  • Metabolic Syndrome
  • Chronic Renal Failure
  • Depression
  • Obesity
  • Osteoporosis
  • Stroke

Causes:

salads-2034427_640It depends on the type of work you do and the conditions of the environment and atmosphere you work in. The types of foods you consume such as fast foods, diet drinks, sugary drinks, lack of exercise, stress, and worries, a poor lifestyle all contribute to lifestyle diseases.

If you are in a job where you are sitting all day in a relaxed posture with hardly or no walking about, then there is a need for you to start doing some exercise  before or after work.

Stress and worries is a major contributor to you eating comfort foods i.e. sugary foods and drinks. Poor lifestyle, where you do not have sufficient money to purchase the necessary foods or where you choose to purchase “junk food” can all lead to you developing lifestyle diseases.

In an environment where there is a lot of dust and smoke, where the office space is too small, where the office is unsanitary are ways you can develop lifestyle diseases.

Prevention:

Emphasis should be placed on how you manage your work/home life. Priorities should be set to maintain a healthy lifestyle by including a balanced diet which includes lots of green vegetables, foods rich in the essential Vitamins, lots of water and exercise. Exercise in any form, whether it’s weight training, aerobics, walking, running, yoga, (for peace and tranquility). In some instances where you cannot do strenuous exercises due to some disease or injury, you can consult your physician on what type of exercise you should do.

In order to overcome these conditions, you have to purchase the proper food group, venture out to places with clean, fresh air, keep yourself hydrated and do some form of exercise.

Maintaining A Healthy Lifestyle At Work

Excellent Tips to Help You Control Your Appetite and Exercise to Keep Fit at Work

office-1870184_640For most people that work in offices, their jobs require that they sit at their desk for long hours in the same spot and this reduces the level of exercise that they get every day.

Most people that work in an office environment tend to add on weight very easily because they spend most of their time sitting at their desk.

Furthermore, when most office workers leave office, they sit down on trains or inside their cars to convey them home, and when they get home they also sit in front of their television set in the evening to relax. At the end of the day, the average office worker spends about 20 hours each day totally inactive

Walk this way

A few simple changes can help you add more walking distance to your day, giving you an extra calorie-burning boost. Parking farther from the entrance of your building will add steps to your day, as will using a subway or bus stop farther from home. Also, increase your networking while adding some much-needed movement by walking over to coworkers and personally asking or answering questions rather than e-mailing.

Exercise while you e-mail

Try these simple exercises to increase your circulation as well as burn some pounds–all while sitting at your desk. Work out your rear by simply squeezing the muscles in your buttocks and holding for 5-10 seconds, doing 10 repetitions. You can do this while your computer is booting up or while on a conference call, thus working out and getting work done at the same time.

Get friendly

office-photo-2071332_640The best way to stay healthy is to have a good relationship with peers for support. Ask around the office to see if others are looking to improve their health. Having a friend will motivate you to stay on track. Also, when others see you and your pal getting healthy, they may be motivated to do so as well. This could lead to an office overhaul to support a healthier lifestyle.

Tackle the temptations

cream-puff-2092988_640Office parties, candy dishes and offers to buy cookies or chocolates can lead anyone to stray from eating healthy. Beat these temptations by making small efforts such as eating smaller portions at the office party and politely telling your age group that you cannot buy snacks from their children because you’re committed to healthy living. Also, keep the tempting vending machine or snacks in the break room out of sight to avoid slipping up. Try eating outdoors diet in a nearby park or playground. This will get you out in the fresh air and away from the temptations indoors.

These simple tips will lead to small changes in your daily routine but big changes in your life. In addition to having a healthier body, your energy level will be increased, thus giving you the drive you need to work harder. And who knows how that new hard work will be rewarded! A healthier lifestyle also will make you happier, and this happiness will rub off on the rest of the company, creating a pleasant work environment for all.

So try a few of these tips to make waves in your office as well as improve your health for years to come.

Why it is important to lose weight at 50

5476504881_f4dc40c770_z.jpgNutrition is the most important aspect of losing weight after 50. Also, an exercise regimen should be followed to keep your body toned and muscles relaxed. It is important to follow healthy diet plans, one of which is the 3 Week Diet Plan, which will give your body the important nutrients to function properly.

Between 5-6 meals should be consumed a day. Two of these meals should include a light snack one mid-morning and one mid-afternoon. This is in addition to a protein rich breakfast, lunch and dinner. Each portion should be small and must include the specific food groups mentioned in this article. You can eat a 1,500 calorie diet to maintain an ideal weight.

Hormones such as testosterone, a hormone which builds muscle mass are elevated as we get up in the morning. Exercising in the morning takes advantage of the rising of this hormone, rather than later in the day, when they are low.

GOOD  FATS

Good fats will help you build muscle and lose weight. In addition, it is vital for heart health. Polyunsaturated fat (Omega 3’s) especially from fish and nuts (almonds) and monounsaturated fat such as those from olive oil, egg yolks, peanut butter, and fish oil.

Some good fats are:

  • Chia Seed
  • Flax Seed
  • Coconut Oil
  • Fish Oil
  • Olive Oil
  • Almond Butter
  • Walnuts
  • Avocados
  • Wild caught salmon, herring and trout
  • Avocado Oil

CALCIUM;

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium.

Food is the best source of calcium. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom. At age 51 plus, we need 1,200 mg daily. At age 50 we need 1,000 mg. daily.

Women should get enough calcium in their diet.

Antioxidants:

groceries-1343147_640Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements.

 

 

Examples of antioxidants include:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Beta-carotene
  • Lutein
  • Lycopene
  • Selenium

Vegetables and fruits are rich sources of antioxidants. Eating a diet with lots of vegetables and fruits is healthy and lowers risks of certain diseases.

High-dose supplements of antioxidants may be linked to health risks in some cases. For example, high doses of beta-carotene may increase the risk of lung cancer in smokers. High doses of vitamin E may increase risks of prostate cancer and one type of stroke. Antioxidant supplements may also interact with some medicines.

 Protein:

breakfast-848313_640Breakfast should consist of Protein.

Refined sugar, salt, white flour should be avoided. Vegetable and fruit protein should be consumed instead of animal protein.

Protein can help shed those unwanted pounds and keep your stomach full. But, it is important to eat the right amount and the right kind of protein to get its health benefits. Eggs are one of the least expensive forms of protein.

Here are some of the protein sources:

  • Sea Food
  • White Meat Poultry
  • Milk, Cheese, Yogurt
  • Eggs
  • Beans
  • Port Tenderloin
  • Soy
  • Lean Beef

Milk, Cheese and Yogurt: Dairy foods like milk, cheese and yogurt are excellent sources of protein and contain calcium, fortified with Vitamin D. Choose skim low fat milk to prevent osteoporosis.

White meat poultry is an excellent lean protein. Dark red meat is higher in fat.

Dietary fiber: Essential for a healthy diet

cereal-898073_640Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

  • Soluble fiber.This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
  • Insoluble fiber.This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

  • Normalizes bowel movements.Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health.A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels.Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels.In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight.High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.

Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed

Vitamins:

eat-321671_640Vitamins are required for some specific body functions. For example, vitamin D is essential to help the body absorb and maintain the proper levels of calcium. However, it is difficult to obtain from your food. Luckily, it is produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that this time is without sunscreen, since sunscreen blocks the production of vitamin D.

Vitamin K is required for blood coagulation; Deficiency in vitamin K is very rare. That’s because the bacteria in the intestines produce about 75% of the Vitamin K your body needs.  The rest of Vitamin K your body needs could be obtained from foods:

 

Essential Vitamins – Specific Vitamin Rich Foods:

  • vitamin A:cantaloupe, apricots, egg yolk
  • vitamin B1 (thiamine):lean meats, nuts and seeds, whole grains
  • vitamin B2 (riboflavin):milk and other dairy products, green leafy vegetables
  • vitamin B3 (niacin):legumes, fish, poultry
  • vitamin B6: avocado, banana, nuts
  • vitamin B12:shellfish, eggs, milk
  • vitamin C:citrus fruits, strawberries, Brussels sprouts
  • vitamin D:fatty fish such as salmon, fortified milk and dairy products
  • vitamin E: mango, asparagus, vegetable oils
  • vitamin K:cauliflower, kale, beef
  • biotin:pork, nuts, chocolate
  • pantothenic acid:broccoli, sweet and white potatoes, mushrooms
  • folate: beets, lentils, peanut butter
  • choline:eggs, meats, fish

 

  Water

drinking-water-filter-singapore-1235578_640Water keeps the body hydrated, which is essential because almost every cell in the body needs water to function properly.

Some of the reasons why water is beneficial to the body are:

  • Regulated Healthy Skin
  • Relieves Fatigue
  • Improves Mood
  • Treat s Headaches and Migraines
  • Help in Digestion and Constipation
  • Aids in Weight Loss
  • Flushes our Toxins

 

Conclusion:

14068249298_43d4c611ac_zYou don’t have to starve yourself to lose weight, with sensible eating habits which includes less sugar, salt, white flour, less processed foods and more fresh fruits and vegetables you would be able to lose weight and maintain a healthy lifestyle. For those who cannot perform strenuous exercises, walking, jogging or yoga is quite sufficient.

Keep away from the fast foods, pizza, cakes and pastries, pastas, sugary drinks, and all the foods you were consuming when you were in your youth. Since, this is the age where your metabolism slows down, you can replace all sugary drinks with water or flavoured water, and include lots of whole food into your diet.

 

 

How Gluten Affect Your Body

food-1812691_640Gluten is a protein found in many food products that are made with wheat, rye, and barley. Gluten prohibits the absorption of vitamins and minerals into the body bringing about steady harm to the wall intestines. Gluten intolerance is major agent for gluten sensitivity, celiac disease and gluten allergy. Bread, pasta, cereal, salad dressing, some can soups, and beer all contain gluten.

 

Diseases caused by gluten

  1. i) Celiac disease

Celiac disease is an autoimmune disease in which a person can’t tolerate gluten, a protein in wheat, rye, and barley. Gluten intolerance is also known as celiac disease, but celiac disease is an extreme form of wheat allergy. Celiac disease is a genetic disorder that affects your digestive system and damages your small intestines especially the villi or micro-villi. It is caused by a reaction to gliadin, one of the main proteins in gluten. Celiac disease is much more serious because malabsorption of vital nutrients occurs with every exposure to gluten. It is really a malabsorption disease that also known by other names for example celiac sprue and gluten enteropathy. Celiac disease is also called coeliac, non-tropical sprue, celiac sprue, gluten sensitive enteropathy or intolerant enteropathy.

  1. pizza-1072469_640ii) Inflammation refers to as the natural mechanisms that respond to the immune system to injury. You can notice when in action or at any time you get an injury or splinter the immediate area gets almost tender and red as well. These proteins in wheat are irritated in the gut: they are more like that splinter digging deep into your gut lining, causing the severe inflammatory response.
    The well-known case is an inflammation brought about by gluten in individuals with non-celiac gluten sensitivity or celiac disease.
    Inflammation in the stomach contributes to a complication known as intestinal permeability or “leaky gut”. However, the gut has a delicate structure of “border control” that allows digested food into the bloodstream while keeping substances out. Day in day out, a person can consume thousands of random indigestible molecules, viruses, bacteria, dust particles, and other stuff that are not supposed to enter into your bloodstream.
    Gut inflammation can also mess up that structure of border control. Therefore loosening the junctions between the cells in the wall of the so unintended material can pass through.
    Gluten accelerates the release of a protein known zonulin. The zonulin autonomously cause the loosening of these junctions between cells structure in the gut. These intestinal permeability has become a severe problem because it a major cause of autoimmune

 

Gluten free diet and gluten free recipes

bread-1319583_640Gluten intolerance can manifest as anemia since the broken small intestine cannot correctly absorb vitamin B12 and iron. it can lower absorption of nutrients, including magnesium and can also give way to hormone imbalance. It can also result in sudden and unhealthy weight loss or weight gain of the individual. Symptoms that adults usually have range from depression, fatigue and exhaustion, pain, nutrient deficiency, diarrhea, abdominal bloating, osteoporosis, infertility and even weight loss. This leads to inflammation and de-allocation of energy reserves. Abnormal immune function, this causes, headaches and migraine, muscle and joint pain, Brain Fog (Celiac disease), skin problems eczema, acne and dermatitis.

spinach-1427360_640When you go gluten free, eat more vegetables, fruit and meat. Vitamins B and D are the vitamins that are most lacked in a gluten free diet so these items are very important. Eating a Gluten free diet will take pre-planning and learning how to modify meals that you already enjoy only with gluten free recipes. You will enjoy foods made from corn, beans, rice, potatoes and special grains and seeds. Quinoa, buckwheat and millet are excellent choices. There are many great resources to find gluten free products online.
Gluten sensitivity or better defined a digestive problem with any food containing gluten and is really a broad term including a myriad of sensitivity to gluten and is a general term describing conditions characterized by sensitivity to gluten. Gluten intolerance is never out-grown and people who are gluten intolerant must avoid gluten throughout their life-time. At first it may take time to get used to a fully gluten free diet but with a little practice you will enjoy the gluten free life and feeling better.

Some gluten free recipes are:

Tomato Spinach Frittata 
6 eggs
2 tbsp milk (optional)
½ tsp garlic powder
salt and pepper
1 cup spinach, finely chopped
1 cup cherry tomatoes, halved
½ cup crumbled goat cheese

Preheat oven to 375°F.
Grease a muffin tin with oil or cooking spray.
In a large measuring cup, whisk eggs, milk, garlic powder, salt and pepper. Set aside.
Fill each muffin cup with chopped spinach, tomatoes and goat
cheese.
Pour egg mixture into each muffin cup.
Bake for 15-20 minutes or until they are completely set.
This recipe makes 6 frittatas. You could double it to make a dozen.

Potato Pancakes 
1 sweet potato, peeled and grated
2 yellow potatoes, peeled and grated
1 tbsp olive oil
½ tsp garlic powder
salt and pepper
sour cream and chives for garnish

Preheat oven to 375°F.
Grease a muffin tin with oil or cooking spray.
Using a kitchen towel or cheesecloth, drain the excess water from the potatoes.
In a large bowl, mix potatoes with olive oil, garlic powder, salt and
pepper.
Press potato mixture into each muffin cup created a small reservoir in the centre.
Bake for 30-40 minutes or until they reached your desired crispness.
Top with sour cream and chives.
This recipe makes 6 pancakes. You could double it to make a dozen.

Walnut/Almond Pieces

1½ cups almonds

½ cup walnut
½ cup sunflower seeds
¼ cup dates
¼ cup cranberries
½ cup almond butter
¼ cup honey

Line a muffin tin with cupcake liners.
In your food processor pulse almonds, walnuts and sunflower seeds until they become coarse crumbs.
In a small saucepan or in the microwave, heat almond butter and
honey until they are smooth and easy to pour.
In a large mixing bowl, combine almond mixture,chopped dates, cranberries and almond butter mixture.
Use your hands to mix everything thoroughly.
Press mixture into each muffin cup.
Freeze for 20-30 minutes.
Store in the refrigerator for up to 5 days.
Crispy cheese and olive salad

1 package cheese tortellini
1⁄2 cucumber
1 cup cherry tomatoes, halved
1⁄4 cup Kalamata olives
1⁄4 cup feta
fresh parsley to taste
2 tbsp. olive oil
1 tbsp. white wine vinegar
1⁄2 lemon, juiced
1 tsp Greek seasoning
Black Bean Salad
1 can black beans, rinsed and drained
1 can corn
1 orange bell pepper, diced
1 cup cherry tomatoes, halved
1 avocado
1 tbsp. olive oil
1 lime juiced
1⁄2 tsp chili
1⁄2 tsp cumin
salt and pepper

Chickpea Salad
1 can chickpeas
1⁄2 red onion, finely chopped
1 cup spinach, finely chopped
1 yellow pepper, finely chopped
2 stalks celery, finely chopped
1⁄2 cucumber, finely chopped
2 tbsp. olive oil
1 tbsp. white wine vinegar
salt and pepper