“Let food be thy medicine and medicine be thy food” ~Hippocrates

In the rapid moving world we all are used to rapid sustenance in every possible way.  We used to consume instant food and bottled drinks available everywhere to buy easily.  It may be very comfortable and time saving, but these practices are soon to bring health problems in your way. If one could use food that will keep you away from illnesses that will bring him long term profits because health is the wealth to any man. Some food has an ability to defend our body from frequently heard illnesses like cholesterol, diabetics, high blood pressure, cancer, stress etc. here goes some food you can add to your daily meals which will prevent you from these illnesses. So let’s try to make our food medicinal as often as we can. 

• The use of lot of spices is very much helpful to prevent you from cholesterol threat. Garlic, turmeric, chilies, curry lives, mustard oil, cardamom comes first in the treatment. Regular use of a perfect amount of these spices increase blood circulation and prevents blood clotting, reduce high blood pressure, and help to prevent obesity.

• Particularly, chilly is good for kidneys, spleen, pancreas, lungs and heart.

• Constant use of a considerable amount of honey mobilizes the extra fat deposits in the body.

• Olive oil is a good medication for cholesterol.  It contains antioxidants and help lower cholesterol level.

• Foods rich in fiber can help clean out cholesterol and fat deposits from your bloodstream.

 "One cannot think well, love well, sleep well, if   one has not dined well-Virginia Woolf"

• Fatty fish like salmon, tuna, trout and sardines which contain omega -3 can be consumed as much as you wish.  But eating any type of fish will benefit your heart. Fish is also good to fortify your body from diabetes.

• Instead of white rice try to add brown rice into your diet, it may help to prevent you reduce the risk of having diabetes.

• Consume of as much as dairy products also reduce the risk of any of the two types of diabetes, and the calcium and vitamin D contents of dairy products have been hypothesized to reduce breast cancer risk.

"To eat is a necessity, but to eat intelligently is an art"

• No doubt, consumption of green leaves is good for the prevention of any health disease. Add green leaves to your meal as often as possible, it enhances your immunity against many diseases.   For an instance Thyme is good for prevent from contaminating cold.

• Spinach is like the king among green leaves. It is a remedy for many health problems. It is renowned as an anti cancerous food, High with beatcarotenes, antioxidants, iron and vitamin A.  It's high in folic acid, which has been showed to reduce the rate of cognitive decline in elderly people. 

• You may wonder that dates are a perfect diabetes-friendly snack, combined with a generous supply of fiber highly enriched with antioxidants, which is extremely good for cut down the risk of diabetes.

• Tomatoes are highly consisting of vitamin c, lycopenes and antioxidant cancer fighting chemicals. Constant use of tomatoes will lessen the risk of cancer, and Broccoli too, contains phytochemicals that are thought to make cancer cells less toxic.

The king who cannot rule his diet, will hardly rule his realm in peace and quiet!!!!

•  Consumption of enough tea also have an ability to cut down the risk of cancer Tea contains phytochemicals, which are cancer-cell fighters. Green tea has been associated with a lower risk of stomach, esophageal, and liver cancers.

Going through these information you will convince that It is for all the world right what Hippocrates said “let food be thy medicine, medicine be thy food”, as food has such great capability to safeguard and cure the body if we deal wisely with them. If don’t it can also be lethal. Today, we are always at risk of having any kind of health problem. Therefore, we need to be conscious of what we eat; we should not give it less priority as we get our selves busy with various many other work. If we have the knowledge we can choose them well to prevent our body from various illnesses. That will cut down a greater cost that is to come in future in bundles. Therefore, be wise when you chose your food!!!!!!!!!

Heart Healthy Diet for Heart Lovers!!!!

Eating certain foods can lead you to a risk of heart disease.We all find it difficult to change our usual eating habits.With the increasing risk of heart diseases it's time we fine tune our diet.

Why should you actually make the switch?  Here are a few reasons:

•     Reduce the risk of Alzheimer's
•     Reduce the risk of cancer
•     Help skin look more healthy
•     Lower cholesterol
•     May help manage blood sugar levels
•     Help prevent heart disease
•     Metabolize stored fat
•     Maintain energy levels

Here are few Heart Healthy diet tips:

1. Control your portion size:

Keep track of the number of servings you eat  and use proper serving sizes  to help control your portions. Eating more of  low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calories.

2. Eat more vegetables and fruits

Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease.


3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

Grain products to limit or avoid:Doughnuts,Biscuits,Quick breads(Fast Food)


4. Limit unhealthy fats and cholesterol

 Fat intake  Recommendation
Saturated fat     Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet

Trans fat     Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet

Cholesterol     Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad")

cholesterol or those who are taking cholesterol-lowering medication

Fats to limit :
    Butter, Lard,Bacon fat,Gravy,Cream sauce, Nondairy creamers,Hydrogenated margarine and shortening
   Cocoa butter, found in chocolate,Coconut, palm, cottonseed and palm-kernel oils


5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of

protein.For example, a soy or bean burger for a hamburger  will reduce your fat and cholesterol intake.

Proteins to limit or avoid :
Full-fat milk and other dairy products,Organ meats, such as liver,Egg yolks



6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an

important part of a heart-healthy diet.

High-salt items to avoid :
Table salt,Canned soups and prepared foods, such as frozen dinners,Tomato juice,Soy sauce

7.See your doctor 


8.Get Active














Now you know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Allow yourself an indulgence every now and then.But don't let it turn into an excuse for giving up on your healthy-eating plan.What's important is that you eat healthy foods most of the time. Incorporate these tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable.

Healthy Recipes

Chicken and Potato Hash with Fried Eggs

Makes: 4 servings

2 tablespoons extra virgin olive oil
2 small onions, finely chopped
1/4 teaspoon dried rosemary (optional)
2 medium potatoes, peeled and cut into small cubes
1/3 cup water
1 cup chopped rotisserie chicken pieces
1 tablespoon unsalted butter
4 eggs
1/2 teaspoon salt
1/2 teaspoon ground pepper



  In a large skillet, heat 1 tablespoon oil over medium-high heat.
    Saute the onions until soft, about 5 minutes.
    Add the rosemary and cook 1 minute more.
    Add the potatoes and 1/3 cup water; reduce the heat to low and cook, covered, until tender, about 10 minutes.
    Add the remaining 1 tablespoon oil, the chicken, and 1/4 teaspoon each of the salt and pepper to the skillet.
    Cook, turning only occasionally to allow the hash to brown nicely, until very dark golden all over, about 10 minutes. Transfer to a plate.
    Heat the butter in the skillet.
    Crack the eggs into the pan and season with the remaining salt and pepper.
    Use a spatula to gently shape and lift the edges of the egg.
    Cook until the edges are brown and the egg centers softly set, about 5 minutes.
    Serve over the hash.

Nutrition facts per serving: 312 calories, 18g protein, 20g carbohydrate, 18g fat (5g saturated), 2g fiber

  Sauteed Broccoli and Spinach

Makes: 4 servings

3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 onion, finely chopped
3 cups broccoli florets
Kosher salt
Freshly ground black pepper
4 cups baby spinach

    Heat the oil in a medium skillet over medium heat.

    Cook the garlic for 1 minute.

    Increase the heat to medium-high and add the onions; cook, stirring, until translucent, 3 to 4 minutes.

    Add the broccoli, salt, and pepper.

    Cook the broccoli until almost tender, 6 to 8 minutes, then add the spinach.

    Cook, tossing to combine, until the spinach has wilted, about 3 minutes more.

Nutrition facts per serving: 136 calories, 3g protein, 9g carbohydrate, 11g fat (2g saturated), 3g fiber

Eat Smart ... Choose Foods Wisely..!!!!

I'd like to provide you with guidance to choose foods wisely. To help prevent heart disease, stroke, and perhaps other diseases, you should eat mainly:

    Fruits and vegetables
    

   Grains (at least half of your grains should be whole grains, such as whole wheat, oatmeal, and brown rice)
    

    Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products
   

    Fish, skinless poultry, lean red meats, dry beans, eggs, and nuts
    Polyunsaturated and monounsaturated fats

   If you choose to drink alcohol, do so in moderation

According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. The below charts will give you an idea to find out how many calories you should really be eating each day.

Shown in percentages

I hope this helped you to determine the optimum calorie consumption to accomplish your goals!!!!

welcom to my blog

Welcome to My Food & Health Blog!!!!!!!!!

You'll find the latest information on nutritional food, recipes which promote healthy eating, controversial topics, and food safety information. I am a university student and someone who is interested in searching newest information about "food and health". I like to share my knowledge and opinions with everyone. I hope my effort is useful to you. I really appreciate your comments and suggestion to improve my blog.

nutritious reading....... Bon Appetit!!!