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Healthy Diet

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Coconut oil is known to have a great number of health benefits. It is rich in fatty acids and proteins that heal and cure health and external issues in a way that the results are impeccable. It is fragrant and has water content as well and is popular in cooking and for using for hair and other cosmetic purposes. If you take a spoonful of coconut oil in the morning on an empty stomach, you will be able to enjoy a whole new dimension of health advantages.

The nutritional value per spoon of coconut oil is 120 calories, 0 grams of protein, 12 grams of saturated fat and 0 mg of cholesterol. Fifty percent of it is soluble acids which are better for absorption. It also comprises of anti-microbial lipids, acid caps, and many acids that are important to stay healthy such as lauric acid, stearic acid, myristic acid and palmitic acid.

The health benefits of coconut oil are supported by evidence from many experts. However, as there is a new food being hyped by people online for its plethora of benefits, you may be skeptical that is just another of those as well as have many questions and concerns about its use and effects.

One of the most queries is whether coconut oil can be consumed on an empty stomach. Not only can you do that, but it is also recommended. If you start your day with a spoonful it has the ability to boost your metabolism and give your body energy all day. Coconut is a source of energy that is easily accessed by your body so you won’t feel too hungry in the day and it also decreases cravings for junk food.

Coconut oil also helps the stomach as it gets rid of toxic bacteria, inflammation and oral thrush in your stomach. It is also known to improve metabolism and aid with digestion. Coconut oil also fights against H.Pylori bacteria, which is known for causing stomach ulcers and  can help in their prevention.

Burning belly fat can also be made easier with the help of coconut oil. Belly fat or abdominal fat is the fat that is found on the center of your body and is difficult to get rid of even with vigorous exercise and strict diet regimes. Belly fat also causes inflammation and diabetes as well as putting you at greater risk for heart disease. If you add coconut oil to your diet it should help you in losing it.

The human intestine is constantly under strain due to the popularization of fast food and contemporary lifestyles. Coconut oil contains caprylic acid, capric acid and lauric acid that aid in eliminating harmful yeasts and bacteria that can bring harm to your intestine. The chemicals in coconut oil can also help in preventing kidney stones which cause a lot of harm to the body and are very painful.

If you are trying to lose weight and have concerns with adding oil to your diet, you have nothing to worry about since coconut oil is weight-loss friendly. The combination of fatty acids in it have a notable effect on metabolism and can impact it in the best way. There is much evidence to prove that coconut oil helps in losing fat. There is a lot of misinformation about coconut oil that can be found and can lead to a lot of confusion so it is best to consult a doctor if you wish to add it to your diet and still have other concerns.

The ideal way to consume coconut oil in a manner so that you get the maximum benefits from it is to ingest it based on your weight.

  • If you weigh 40-59 kg , your daily serving of coconut should be 3 tablespoons.
  • If you weigh 60-80 kg, then you must consume 4.5 tablespoons per day.
  • If you weigh more than 80 kg then according to that 6 tablespoons per day are recommended for you.

You must be cautious and careful when choosing what coconut oil to buy. It is important to properly read and understand the labels on the packaging and what the items listed entail. The best type of oil to look for is virgin coconut oil as it ensures that there are no additives in the oil. Not all oils are made the same way so it is important to remember that there are better ones that would be more preferable for you and suited to your needs. The more processed the coconut oil is, the less beneficial properties it contains.

Oil pulling is a method that is renowned for its detoxifying and healing benefits. Coconut oil is one of the most popular oils used for this method. This is due to coconut oil’s ability to stop harmful things to affect your health such as bacteria, cancer, fungus, inflammation, microbes, parasites and viruses.

Oil pulling is best done in the morning on an empty stomach. You should start with a small quantity such as half a tablespoon and then gradually increase it. Swirl the oil in your mouth properly so that it reaches every part of your mouth and make sure you do not swallow it. Do this for at least five minutes and try to do as much as twenty minutes if its possible. After this you can spit it out and rinse your mouth with water before brushing your teeth with regular toothpaste.

Experiencing constipation is common and happens to most people every now and then and can be an uneasy and bad experience. Constipation happens when the waste in your digestive system moves at a slow pace. This causes it to build up and become dry and tough which makes it difficult to defecate. Home remedies can provide relief when this happens, one of the most popular ones being homemade juices.

Constipation is when you have less than three bowel movements in a week. However, even if you go to the bathroom more than that but still have problems defecating, this could be a sign you are suffering from constipation. Some common symptoms include: irregular bowel movements, dry and hard feces, strain while defecating, feeling like your bowel is full or blocked, needing help to defecate instead of doing it the normal way.

Juices

If you opt for juices to help with your constipation, remember that you only need a small amount to deal with it. Doctors generally recommend a half or full cup of juice once per day for adults, best taken in mornings. Drinking eight or more glasses of liquids is ideal for your daily routine and helps you stay regular.

Some selected juices that are best to help with constipation are:

  • Prune Juice

Prune juice is the most popular juice used to help with constipation. Eight ounces of prune juice contain 2.6 grams of fiber which is 10% of the daily requirement of fiber. Fiber can cause your feces to bulk up, prune juice contains a type of carbohydrate know as sorbitol which softens it and makes it easier for you to defecate. Prune juice is also rich in vitamin C and is a good source of iron as well. Eating prunes (dried plums) is also an effective way of dealing with constipation, with many experts recommending it as one of the best ways to deal with moderate cases of constipation.

  • Apple Juice

Apple juice has a laxative effect. It is gentle and is thus recommended for children who have constipation. Apple juice also has a high ratio of fructose to glucose and has sorbitol as well. However, it must not be taken in large doses and you must be careful with how much you consume as it can cause discomfort in your intestines.

It is important to note that applesauce does not help with constipation even though it may seem so. Applesauce contains a high concentration of pectin which is a substance that bulks up your feces. This makes it harder and is thus more difficult for you to pass it. However it I good to consume it when one has diarrhea.

  • Pear Juice

Pear juice contains four times more sorbitol than apple juice which makes it an excellent option. It is frequently recommended for children who have occasional constipation. While it lacks the vitamin quantity of prune juice, it has a better flavour which makes it preferable for children.

There are other drinks that can help with constipation. Mixing some squeezed lemon juice into a glass of water is one such beverage. Coffee, teas and any other warm liquids are also shown to bring relief. It is also important to not take any sort of carbonated drinks such as soda until you have fully recovered from constipation.

A study found that certain juices can increase the water content as well as the frequency of bowel movements. The juices contained sorbitol which is a carbohydrate that cannot be absorbed. Juices are an easy remedy to use when trying to deal with constipation from home. Pasteurized juices are known to be able to help with relieving constipation, with juices that contain natural sorbitol such as prune and pear juice being more effective than others.

People of most ages tend to stomach juices well however they may not be the best choice when it comes to infants. Infants tend to experience constipation once they begin consuming solid food. It is best to consult with a licensed paediatrician if your infant has constipation so they can guide you on alternate methods to deal and relieve pain.

Side Effects

If you have constipation and are unsure for whatever reason about drinking juice, let your doctor know about whatever concerns you are having. If you have a condition where you need to be careful of your diet, you must not consume juices daily without getting permission from a doctor first. One common example is diabetes, people with diabetes need to restrict their consumption of fluids that contain sugar, such as juice. It is good to choose juices that are 100 percent pure and do not contain any additional sugar.

You must always be careful with the amount of juice you consume. This is because juices contain an excess amount of sugars such as fructose and when taken in high quantities, they can cause issues with your abdomen. Children aged ten and under tend to be have a greater chance of suffering from abdominal pain or diarrhea.

It is normal for a person to suffer from constipation every now or then, however if it happens often or lasts too long then it is a cause for concern and cause other issues to occur such as haemorrhoids, anal fissures and rectal prolapse.

Constipation tends to be a greater risk for certain people such as elderly people, women, dehydrated people, people with unbalanced or unhealthy diets, people who do not exercise and people taking medications such as sedatives.

While taking beverages such as fruit-based juices and warm drinks can help greatly, there are other ways to deal with constipation. Things such as exercising regularly, eating fresh fruits and vegetables that have a high amount of fiber, and eating whole wheat bran with your meals can help you greatly as well.

Biotin comes in two forms out of which free biotin which is the one that is found in plants is more suitable when it comes to absorption. This is because in protein based biotin your body has to break the protein-biotin bond and convert it into biotin before it can be used. Free biotin does not require the same which is why it is the preferred form of biotin and the ideal way to consume it. The best sources of biotin are thus plant-based.

Biotin is a necessary part of our diet and can be found in many foods. Some common sources are:

1-Cooked Beef Liver

Cooked beef liver is the ideal source of biotin especially when you want to keep the amount of carbs in your diet on a low. There is around 31 mcg of biotin in every three ounces of cooked beef liver and its preparation is easy. Organ meats in general tend to be rich in biotin and do not contain too many carbs. The liver you get should be from an organic source so it is free from any sort of antibiotics or hormones.

2-Eggs

Whole eggs are the ideal food as they are full of healthy fat and do not contain any carbohydrate. Each egg contains around 10 mcg of biotin which should give you a suitable daily amount of biotin if you eat three eggs per day but if your biotin levels are low then it would be best to incorporate other sources as well.

While eggs are a great source of biotin, it is still the protein based form and thus one should try to add other forms that are plant-based and contain free biotin into their diet as well. It is important to make sure the eggs are organic and do not contain antibiotics.

3-Salmon

Canned pink salmon contains around 5mcg of biotin in every three ounce serving. Another good source of biotin is canned tuna and it provides you with 0.6mcg per every three ounce serving. Canned fish tend be high in sodium, however, and should be consumed with caution.

When looking for the best brand of canned salmon for yourself, try to look for ones that are wild-caught and do not contain any additives. Wild-caught fish tend to have a lower chemical amount than fish that are farm-raised however the sodium content tends to be high. Salmon also contains omega 3 and is one of its best sources and should thus be eaten often.

4-Cooked Ham Patty or Pork Chops

Cooked hamburger patty s rich in biotin as it contains around 3.8 mcg per three ounces. Another good meat to try out are pork chops as they can bring some variety to your meals while giving you the same amount of biotin. Pork chops are very easy to cook as well. Both meats should be organic as well as from sources that are fed grass.

5-Sunflower Seeds

While they have a high concentration of fat and have a good taste, they tend to be high in carbs, so one must eat them carefully. One-quarter cup of sunflower seeds provides you with around 2.6 mcg of biotin which is plentiful and easy to consume. Some ways to eat sunflower seeds are by sprinkling them on top of salads or simply eating them raw in the form of a snack.

6-Avocadoes

Avocadoes contain around 2 to 6 mcg of biotin that are plant based and the perfect staple to add to your diet. They can be added to smoothies or with eggs and can even be eaten with meat dishes.

7-Almonds

Almonds are one of the healthiest ways to consume nuts as they have a high quantity of good fats and are low in carbs as compared to other nuts. One-quarter cup of roasted almonds contains around 1.5 mcg of biotin which should help to compensate for your daily requirement. Almonds can be eaten whole or in the form of almond milk as a healthier substitute for cow milk. Roasted nuts should be picked out with care and caution as some of them tend to contain vegetable oil or sugar. It is good to opt for raw nuts if you can.

8-Spinach

As you know, plant-based biotin is the best source of biotin which is why one of the best ways to get your daily amount is biotin is to add boiled spinach to your diet. Boiled spinach is very healthy as it is low in calories as well as containing around 0.5 mcg of biotin in a one-half cup. It is best paired with a meat dish.

9-Broccoli

Another vegetable that has a very good amount of biotin as well as being a healthy option is broccoli. Broccoli is a cruciferous vegetable and is known for its health benefits, which means it is always a welcome addition to a healthy diet. One-half cup of broccoli contains around 0.4 mcg of biotin. Another good source is cauliflower. One cup of cauliflower was found to have as much as 4 mcg of biotin. Mixing both vegetables or eating them alternatively is a great way to incorporate fiber and biotin into your diet.

10-Cheddar Cheese

With 0.4 mcg in one ounce of cheddar cheese, it has the same biotin value as broccoli. When combined, these two can be a healthy and tasty snack that will increase the amount of biotin you consume.

Biotin is a B vitamin that your body needs to help keep your energy levels up. It keeps your hair, skin and nails healthy. Even though you don’t need to consume excessive amounts of biotin everyday, your body is unable to store B vitamins which is why it is important to make sure it is regularly provided by your diet. The daily recommended intake is around 100 mcg and can be achieved through a healthier diet.

 

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When trying to find a healthy balanced diet plan to follow, be sure you’re not being tricked. You can see there is a lot of advertising calming they have found the #1 solution to weight loss, but if they really do then, why are we getting more and more fatter every day? There is definitely something not right here.

A healthy balanced diet plan must be nutritious with not processed or pre-packaged foods. By knowing what healthy plans are you can be aware of what foods are healthy for you and you can choose them from anywhere. You will know what to eat when eating out and what type of foods to buy to put on your fridge and cabinets.

If you have problems with healthy foods now it is time to re-thing your relationship with them. Change your lifestyle. We are humans and our lives are governed by habits and routines. When you go to the grocery store you may have found yourself buying the same foods all the time. Just don’t forget that we need to eat to get the energy and nutrients our body needs to keep on functioning well. Do not scarf down your body with sugars and non-healthy fats.

Make Sure it is Sustanciable

A lot of people think that deprivation will help them lose weight. But that is a totally wrong philosophy. The healthiest people in the world eat a lot of food and a great variety of them. It is the type of food that makes the difference.

Eating apples the whole day or celery with peanut butter is not sustainable. Your diet must be a healthy balanced diet consisting of a variety of healthy and nutritious foods.

Here is what you should eat:

-At every meal you should eat lean protein.
-Vegetables and fruits
-Snacks should consist of seeds and nuts.
-Eat 3 to 5 small meals throughout the day.
-Stop consuming too much sugar.
-Lower your intake of junk food – very little only or nothing if possible.

If you follow a healthy balanced diet plan like this you will see how much energy you will have and how good you will feel.

Once you adopt a healthy balanced diet plan you will start noticing how clear your brain will start to think. You will also notice that your energy level starts increasing and that your fat starts melting away.

What Healthy Balanced Diet Plan Works?

You can create your own diet plan just include a little bit of everything and limit your intake of carbohydrates, sugars, and fats. Eat a lot of vegetables and fruits and don’t forget to eat only lean protein.

There are a lot of myths about vegetarians: they're all radicals, hippies, or crazy are good starting points. But the reality is that more and more people are turning to a vegetarian diet. The conditions under which animals killed for meat live, the move toward more sustainable and organic living, concerns about toxins and e.coli in meat, increased estrogen and other hormones in meat, as well as general health concerns about cholesterol and heart health are all reasons for turning to a vegetarian diet.

As a result of this trend, many parents are facing the decision of whether or not to raise their children as vegetarians. There is much concern about children getting enough protein and vitamin B12 with a vegetarian diet. However, nutritional issues are present with almost all diets and in many ways vegetarian diets have been scrutinized unfairly. A child who survives off of big macs and oreos is less healthy than a vegetarian child with a mild protein deficiency. Vegetarian children are also less likely to be overweight. Further, a vegetarian child raised in a nutrition conscious household seems far more likely to grow up to be a healthy adult with an excellent diet.

Here are some ideas to keep in mind if you're thinking of raising your child on a vegetarian diet:

Caloric Intake
Very generally speaking, your child will be getting fewer calories with a vegetarian diet. A vegetarian child who still eats a lot of cheese, milk, or junk food does not have this concern, but make sure to monitor your child's growth. There's no need to count calories, but if your child is still hungry after a meal, make sure to give her a snack. You may want to try providing extra snacks in general, and check with your pediatrician to make sure that your child is the appropriate height and weight for her age.

Allow Your Child a Choice
Children who are forced into a vegetarian diet with no choice, and forbidden from ever consuming meat, will grow up to be a child with food issues, at risk for eating disorders or overeating. When parents are overly controlling about food, children almost always rebel. You don't have to offer your child meat, but if someone else does, there's no need to stop your child from eating it. Your child will still be getting a healthier diet by being mostly vegetarian, and all children deserve to have some control over the food that they eat.

Iron
Meat is generally a very effective way to get iron, so watch your child's iron intake. Most cereals, as well as bread and pasta, are fortified with iron, so incorporate these into your child's diet.

Protein
Nuts and legumes are excellent sources of protein, so be sure to incorporate these into your vegetarian child's diet.

Vitamin D
There is vitamin D in milk, eggs, and dairy products, so unless your child is vegan, Vitamin D should not be a concern. A child on a vegan diet, however, should be given a good multivitamin and lots of exposure to sunlight.

Vitamin B12
This vitamin is only available naturally through animal products. Thus you will have to find other ways to incorporate it into your child's diet. Check labels for foods that are fortified with Vitamin B12; most children's cereals contain it, and consider a multivitamin

Give Your Child a Multivitamin
Few children's diets are perfect, and vegetarian children are no exception. Provide your child with a quality multivitamin to ensure she gets the vitamins and minerals she might miss out on in a given day.