De-stress Diet

The brain is the main organ in or body, it consumes 25 percent of all the calories our body needs. Stressing yourself requires more calories of energy to be consumed. This significantly alters the body metabolism making it require extra food to achieve the desired energy levels. Eating too much and food makes you gain a lot of weight.

Involving in distress diet will help counter the unhealthy consumption of junk food. They establish a stable metabolism and less food is ingested. This significantly helps you to loose extra weight and improves your general appearance including skin tone and body structure.

Relationship between foods and stress

Carbohydrates composed of high sugar levels and those low- soluble fibres as in junk food and very refined grains increases the energy. This also causes major fluctuation in stress hormones resulting in high radical changes in your moods.

Complex carbohydrate always obtained from cereals, legumes and other foods including potatoes and vegetables result in a production of high blood sugars intensifying insulin hormone level in the blood.

A frazzled brain needs a lot of energy obtained mainly in sugars, mineral ions, and processed fats. When you ingest food to supplement the brain needs the always makes us feel better, making us feel sleepy because of the increased blood demand for digestion. This makes us moody. It also increases the chance of being obese.

Diet fundamentals

Adapting a natural diet that has food supplement rich in low sugar carbohydrates, refined carbs. These natural diets should also be rich in healthy fats, vegetable and fruit supplements, and protein.

By adapting a two-phase approach to restoring your body to good eating lifestyle. This can be done in an approximate period of 6 weeks. The two phases are to be equally divided into three weeks each.

During the first phase, you should refrain from poor eating habits. These helps to eradicate fat lumping foods that lead to uncontrolled weight gain. During this first phase, effects low sugar level in the blood will be evident. These effects include headaches, irritations and energy reduction.

During the second phase, you will rely upon an increased appetite. New healthy foods are now introduced. This meals should be composed of a balanced diet. This is when your body completely transits from eating junk food to a controlled healthy diet.

Taking a De-stress diet does not involve a prescribed set of meals. You should learn to naturally choose food that I healthy for your body. It does not necessarily involve calorie monitoring but balancing blood sugars in an instinctive manner.

It is not good to avoid taking meals. Taking meals at the right time helps avoid the rise of insulin level in the blood. This avoids extra insulin level in blood. High insulin level in blood accelerates he conversion of foods to fats leading to uncontrolled weight gain.

Avoid taking snacks before meals. This helps by providing a break in the production of insulin and other digestive enzymes. Taking healthy snack is always better than avoiding eating any when hungry.

Recommended diets

It is very healthy to have protein supplements in every meal. This includes lean meat, fish, eggs, nuts, dairy products and well-cooked legumes.

Taking low sugar vegetables every meal of the day is healthy. These vegetables may entail: Spinach, radicchio, cabbage, kale, pak choi, garlic, Brussels sprouts, onions, carrots, beetroot radishes, and watercress. Avoid taking provocative greens in large portions, they include eggplants, tomatoes, and capsicums. Ingesting both uncooked and cooked greens are very healthy.

Fats are essential for a healthy body. Fats including the omega fats and polyunsaturated fats should be continuously ingested. These fat’s are found in food like fish, eggs, and lean meat respectively. Those from avocados, almonds, olives, nuts, seeds of the mono-saturated nature should be included.

Fruits are also very healthy. They should be taken three times a day.

Water intake should be a routine. They make 70% of our body fluids. Avoid taking sugary, carbonated and caffeinated drinks. Water is the best option along with herbal tea is good.

Food threshold

There are many effects of ingesting foods in excess. Too much high-starch food, cereals, legumes, and vegetables will result in indigestion, bloating and tiredness as well as weight gain. Some find avoiding this food uncompromising and are irritated.

It is always fun to try leaving cereals from your diet and trying to monitor the outcome. Normal operation may be achieved or hunger may strike more often. The best choices of cereals if you must ingest any include sourdough rye cake, soaked oats, brown rice, quinoa millet etc. they should not be taken at dinner.

Taking legumes and plenty of vegetables is advisable. They should be avoided during the first phase above. Consider how your body reacts to legumes. If positively controlled addition to the diet is required.

Foods including potatoes, arrowroots, and sweet potatoes should be ingested. Skipping some days is healthy.

Avoid ingesting too much dairy products. Natural yoghurt and goat’s milk cheese are better.

Alcohol and caffeine help a lot in your diet. Taking caffeine twice day is good, incorporating alcohol will help boost your digestion, but be careful not to make it a habit.

Foods to refrain from

High sugar and refined carbohydrates lie biscuits, milk chocolates and pasta among others is not healthy for your body.

Refrain from processed fats, vegetables and seed oils. Commercial mayonnaise and dressing are not good at all, some studies have shown to lead to a development of cancer complications.

Dealing with sugar cravings

1. Having healthy snack but not regularly.

2. Increasing the number of proteins and fats in your meals.

3. Replace with xylitol in tea and coffee.

4. Using cinnamon regularly

Treats
Eating dark chocolate
Sugar craved persons should consider taking plums and honey.

DASH Diet For A Lower Blood Pressure

As little children, our parents ensured we ate well-balanced and highly nutritive foods. Some of these foods include fruits, vegetable salads and milk among many others. Although this seemed like torture back then, it was for the benefit of our health and body.  Nutritionists also advise us to live a healthy life by taking nutritive and well-balanced diets.

Unhealthy dieting plans have resulted in many health complications such as diabetes and hypertension.  This article will, however, focus on high blood pressure, and how to reduce blood pressure. DASH (Dietary Approaches to Stop Hypertension) diet is a proven plan that helps reduce bad cholesterol and blood pressure.  Controlling blood sugar using this diet plan is even much easier.

The Basics
The DASH diet plan involves eating lots of vegetables, fruits, low-fat dairy products, fish, whole grains and other healthy foods.  Discussed below are several basics on how to reduce blood pressure and have a healthy cardio health.

–    Reduced percentage of saturated fats: Trans fatty acids and saturated fats pose a major risk of developing a heart disease. Itís for this reason why you are advised to avoid using hydrogenated fats for cooking.   Only 7% of these fats can be found in DASH diet plans.

–    Proteins and Essential Fats: Proteins contain the body’s main building blocks hence should be included in every meal or diet plan. The DASH diet plan provides at least 20% calories from proteins, which reduces chances of becoming overweight or obese.  Monounsaturated fats are also included in this diet plan.

–    Minerals and Fibre: Minerals (magnesium, potassium and calcium) play a vital role in the regulation of blood pressure. Fibre too plays an important role in regulating blood sugar, cholesterol levels and most importantly, blood pressure. Fibre also plays a pivotal role in weight loss on most people.

–    Controlled Calorie Percentage: Ones BMI plays a great factor in one’s body health and blood pressure.  Excess calories are believed to facilitate weight gain, which is the reason why DASH diet provides calories in controlled amounts per serving.  Reducing calorie intake promotes weight loss especially in obese and overweight persons.

The recommended foods for blood pressure regulation are:

1.    Vegetables and Fruits: Fruits and vegetables are rich in compounds/nutrients that facilitate good cardio health. They are rich in essential minerals such as potassium, calcium and magnesium, which play a big role in blood pressure regulation. They are also rich in fibre and phytonutrients that promote expunging of cholesterol and other toxins from the body.  Some of the foods you should include in your diet plan include potatoes, bananas, asparagus, citrus fruits and grapes.  Some blood pressure medications may contain or excrete potassium, meaning you may have to consult with your doctor about this.

2.    Low-Fat Dairy Products: Dairy products are good sources of proteins and calcium hence should be considered. You, however, need to focus on low-fat dairy products to avoid cholesterol accumulation in the body.

3.    Poultry, Fish and Lean Meat: These are rich in good quality proteins and very low in fats, which is beneficial for your cardio health.  Fish and turkey are excellent sources of proteins and very low in saturated fats. Fish also supplements omega 3 fatty acids, which are essential for proper cell and tissue development.

4.    Whole Grains:  Whole grains are high in fibre content, which facilitates regulation of blood sugar and weight loss. 2 – 3 servings of cereals are therefore recommended.

5.    Nuts and Beans:  Beans are high in proteins and fibre. Nuts can be used to supplement magnesium, potassium and essential oils. You, however, need to limit nut portions, as they are high in calories.

Foods to avoid
Full-fat dairy and fatty meat: These are very high in saturated fats that are harmful to your health.

Preserved and salty foods: Canned foods contain preservatives hence very high in sodium.  These should be avoided, as well as adding more table salt in your meals. Salts (especially sodium) are the greatest high blood pressure offenders and should be avoided at all costs.

Alcohol: Alcohol is very high in calories and preservatives that make it harmful to your body. If you must drink, then consider taking one drink in a day.

Can Food Prevent Ageing?

Most of us are aware that food has the power to prevent certain illnesses. Did you know that food can actually also drastically slow down the aging process and reduce the appearance of wrinkles?
It certainly can, if you know which foods you should be eating. Lee Holmes has identified many of these key foods which help fight inflammation in her book Supercharged Food.
According to Holmes, foods full of antioxidants, such as vegetables help to prevent inflammation by destroying free radicals and reducing cellular damage throughout your body.

Water free radicals?

Free radicals are oxygen molecules which have become unstable due to things such as pesticides, stress, and damaging UV rays from sunlight. If the damage cells are skin cells, then the free radicals will calls wrinkles due to collagen breakdown.

How does your body respond to free radicals?

Well, according to Holmes, your bodyís response to free radicals is inflammation. The long-term effects of inflammation can actually lead to a weakened immune system and a greater chance of developing cancers or chronic diseases.
In 2006, Holmes began studying anti-aging benefits and healing powers of different foods after being diagnosed with a severe autoimmune disease. Thankfully, she completely recovered after changing her diet and is currently healthier than ever before.
What foods should be avoided?
There are many foods that you should actually be avoiding if you have a poor immune system. Foods such as cow’s milk, soy products, and we are very difficult for many people to digest. One exception to this, however, is raw organic butter which is easier to digest than many other dairy foods and has large amounts of essential vitamins and minerals. Another exception to this can be fermented soy products like tamari, tempeh, and miso, so long as they are consumed in moderation.
You should also be avoiding processed foods which have many additives and are high in artificial ingredients as they can wreak havoc when consumed on your immune system.
Another key food to be avoiding is sugars. Sugar has been connected with a plethora of illnesses such as autoimmune diseases, diabetes, heart disease, and an increased risk of cancer. All sugars should be limited as much as possible, including fructose, which comes from fruit. A good rule of thumb is to try to stick to one or two pieces of fruit daily. When cooking, you can substitute things such as Stevia instead of regular sugar.
Salt is also another food that you should be avoiding as much as possible. It is known to cause high blood pressure as well as heart disease and should be used sparingly. A good alternative for normal salt is sea salt, as it contains anticaking agents.
The last of the foods that should be avoided as much as possible, is man-made fats. What are man-made fats? These are typically known as Tranís fats which are often found in fried fast food and packaged foods. They are known to cause an increased risk of heart disease. What fats should you be eating? You should try to find fats such as cold pressed extra-virgin olive oil, nut and seed oils, and even coconut oil in moderate amounts.
What anti-aging food should you be eating?
The first on the list of anti aging foods are onions as they contain a very high level of quercetin. Quercetin is an antioxidant which can help your body strengthen damaged cells. Onions are also known to help to increase your good cholesterol levels.
Next up on the good foods list is garlic. Garlic is a wonderful food which can help promote your bodyís natural germ fighters known as white blood cells. It can also aid your body in reducing harmful cholesterol levels, and decrease your blood pressure.
Another food you should be trying to eat often is broccoli as it is one of natureís most powerful immunity boosters. It has very high levels of vitamin C in magnesium which can aid your body in developing a stronger immune system.
While we are certainly a food to avoid there is a grain-like seed that is known to help your body build muscle and repair damage cells. This food is known as Quinoa and contains all of the essential amino acids the muscles in your body require.
One great veggie that you should be including in your daily diet to help prevent aging is kale. Kale is loaded with vitamins and minerals, as well as lutein, which is a very important and often undiscussed nutrient.
Next up on the list is an amazing source of omega-3 fats which is known as the ultimate nutrient or anti-aging. What food source contains these high levels of omega-3 fats? That would be wild salmon. Not only does it have very high levels of omega-3 fats, but it also has a lot of vitamin D and selenium. This nutritional powerhouse can help you develop healthy hair, nails, skin, and bones.
You should also be including nuts in your diet as they contain high levels of the amino acid arginine as well as fiber, minerals, vitamins, potent phytochemicals and many healthy oils.
Another veggie that you should be consuming aside from kale, is spinach. Spinach is loaded with vitamins K, E, C, folate, iron, and carotenoids, just to name a few of itsí phytonutrients and antioxidants.
One more great source of omega-3 fatty acids is sardines. Sardines are also beneficial to your diet as they contain numerous minerals such as iron, calcium, potassium, zinc, and magnesium. If that isnít enough for you, sardines also have very low levels of mercury.
The last food to you should be consuming often is eggs. Eggs are known to have every vitamin except for vitamin C and they also have very high levels of protein.