1. Salmon with Pepper And Tomato Sauce

Ingredients:
1 tablespoon olive oil
1 tablespoon garlic
½ teaspoon black pepper (grounded)
½ teaspoon coriander (grounded)
1 teaspoon cumin (grounded)
½ teaspoon salt
4 skinless salmon fillets
1 tablespoon tomato sauce
Recipe:
Heat 1 tablespoon olive oil in a pan and add garlic to the oil and cook for a minute. Add pepper, cumin, salt, coriander, tomato sauce and diced tomatoes with juice and boil the mixture until it thickens. Take salmon fillets in a bowl and cover it with sauce. Bake the salmon fillets in preheated oven (350 0 F) for five minutes. The calorie count of the dish is less than 350 calories and it is a rich source of proteins.

2. Barbeque Chicken

Ingredients:
1 cup barbeque sauce
1 can diet coke
One sliced onion
One tablespoon mint or basil leaves
1 pound boneless chicken breast
Recipe:
Mix the barbeque sauce to the chicken breasts and cook it for 4 to 6 hours on slow heat until the chicken gets tender. Garnish with sliced onion and basil or mint leaves to serve.

3. Lettuce, Strawberry And Mozzarella Cheese Salad

Ingredients:
2 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon peppers (grounded)
1 container strawberries sliced
Skimmed mozzarella cheese
Four to five basil leaves
1 tablespoon vinegar
Recipe:
Take strawberries in a bowl, and add olive oil, salt, vinegar and pepper to it. Dress it with skimmed mozzarella cheese and basil leaves to serve.

4. Egg Salad With Mayonnaise

Ingredients:
6 large sized eggs
¼ cup low fat mayonnaise
¼ cup mustard
¼ teaspoon salt
¼ teaspoon black pepper (grounded)
Small sized diced (1 cm) or grated radish
Five to six Lettuce leaves
1 cup sprouts (peas or pulse of your choice)
Recipe:
Boil and peel the eggs and cut eggs in two equal pieces. Keep lettuce leaves on the base of a bowl and put the eggs in the bowl. Add salt, pepper, mayonnaise, mustard and sprouts to the eggs to serve.

5. Chicken Noodle Soup

Ingredients:
1 tablespoon olive oil
2 cups broccoli florets
2 Boneless chicken breast cut in small pieces
Chopped onion
2 cans of Chicken broth
5 to 6 basil leaves
Two cups water
¼ teaspoon Garlic powder
3 Sliced carrots
1/8 teaspoon pepper powder
1 cup noodles
Recipe:
Add oil to saucepan and heat to medium heat. Add chicken breasts and cook for four to six minutes. Add onion to the chicken and cook for two to three more minutes until the pink color goes away. Boil broth water, carrots, broccoli, noodles, basil, garlic powder and pepper powder.

Source 1: www.everydiet.org/diet/low-carb-diets

Source 2:www.healthyweightforum.org/eng/diets/lowcarbdiet

Source 3: http://web.mit.edu/jmhunt/www/lowcarb/index.html

1.  Eating To Lose

A weight-loss plan which allows people to satiate their hunger and simultaneously reduce calorie intake is what everyone ideally wants. One great method of doing that is to fill up on fresh fruits. Since fruits have higher water content, it helps you feel full while actually reducing your calorie intake. The best weight loss fruits include grapefruit, watermelon, cantaloupe, honeydew, strawberries, raspberries, peach, blueberries and papaya.

2. Lower Your Risk Of Stroke, Heart Disease, And High Blood Pressure

Fruits contain high fiber and almost no cholesterol at all. These high fiber foods not only help in lowering cholesterol but also regulate bowel movements. Fruits such as apples, citrus fruits, strawberries and raspberries contain pectin which has been shown to lower cholesterol.  Being overweight or obese leads to high blood pressure. A high fruit diet not only helps to lose weight, but also lowers blood pressure. Experts say that eating a heart-healthy diet which includes a lot of fresh fruits can reduce your risk of heart disease or stroke by 80%.

3.  Reduce Your Risk Of Certain Cancers

It’s important to eat a wide variety of colorful fruits every day because each color contains different phytochemicals that provide different health benefits. Purple fruits such as concord grapes, blueberries and prunes contain anthocyanins which lower the risk of cancer and prevent clot formation. Red fruits such as pink grapefruit and watermelon contain lycopene which helps in fighting lung and prostate cancers. The beta carotene in mango and oranges helps prevent cancers of the stomach, lung and esophagus. Bananas are packed with beta-glucans that enhance immunity by boosting the production of WBCs. They also help in stabilizing hormonal imbalances thus reducing the risk of cancer.

4.  Boost Your Energy Level

Eating sausages and eggs for breakfast may be tasty but won’t leave you energized. Start your day instead with fresh fruits. Fruits digest faster than any other foods on any empty stomach. Eating fruits for breakfast, therefore, provides the much needed energy boost because it does not put any burden on the digestive system. Consuming fruits like apples, bananas, pears, and blueberries make your stomach feel fuller for longer periods. A high-water content fruit like watermelon has a similar effect.

5. Look Good And Feel Good

The age old saying “you are what you eat” not only applies to our overall health and nutrition, but also to our skin. As the largest organ in the body, our skin can benefit a lot from the vitamins, minerals and antioxidants that we get from fruits. Research suggests that the antioxidants in fruits have valuable anti-aging properties.

Source: http://healthmad.com/nutrition/benefits-of-fruits-1/

Foods that Boost Your Sperm Count

We shouldn’t be surprised to find that the foods that we eat for general good health are the same foods that account for healthy sperm. These foods include oatmeal, fish, fresh berries – especially blueberries, and fresh fruits and vegetables, including beans of all varieties.

You can eat all manner of fresh fruits and vegetables, but two fruits that you should especially enjoy and consume when trying to boost your sperm count are tomatoes and watermelon. Dairy products may also be consumed, and can offer aid, but you should switch to the low fat versions of these products, including low fat yogurt.

Food to Avoid

If you are trying to boost your sperm count, you will do well to avoid all alcohol consumption. However, consuming a glass or two per day won’t damage your sperm to the point where pregnancy cannot occur. You should also avoid all red meat – in any quantity, regardless of how lean the cut is. Just as you would in an effort to improve your health, you should avoid foods that are full of bad fats as well.

Other Things You Can Do for Healthy Sperm

Aside from a great diet, there are other things that you can do to create healthy sperm. Start by avoiding stress and making sure that you are getting enough sleep. Keep your weight in check, as well as your blood pressure. Take supplements that include zinc, selenium, and folic acid – in amounts recommended by your doctor.

Avoid illegal drugs, and ask your doctor how medications that are prescribed to you will affect your sperm count. You should also avoid tight jeans or pants, tight underwear, hot tubs, saunas, smoking, and toxins. Additionally, you should decrease the number of ejaculations that you have – putting at least three days between each ejaculation.

Fighting Free Radicals

When it comes to staying healthy and boosting your immune system you need to think of free radicals and the foods that fight them. The best way to fight free radicals is with foods that are high in antioxidants. If a food is high in antioxidants, it has the ability to neutralize free radicals – essentially taking the danger out of them. This protects the health and structure of your cells. Antioxidant foods usually are high in specific vitamins as well, including vitamins A, C, and E.

The Ten Immune System Booster Foods You Need

1. Garlic – Garlic may be ‘smelly,’ but it is an essential herb. Not only does it help to lower blood pressure and lower your risk for heart disease, but it contains sulfur, which is effective for fighting viral, bacterial, and fungal infections, as well as parasites.
2. Bell Peppers – Spice up your food with some fresh bell pepper – and choose red peppers when possible. These peppers are full of vitamin C and beta carotenes.
3. Oregano – Oregano is a wonderful spice that can be used to improve the flavor of numerous foods. It is a great antioxidant.
4. Pumpkin – Don’t feel too guilty about that pumpkin pie that you love. Pumpkins contain a huge amount of beta carotenes and vitamin A.
5. Yogurt – Yogurt has numerous benefits, but it also makes for a stronger immune system. It’s full of good bacteria that fights off bad bacteria.
6. Oysters – Not only do oysters have a good amount of Omega-3 Fatty Acids, but they also have a high amount of zinc, which aids the immune system.
7. Green Tea – Green Tea has a large number of benefits. It is a powerful antioxidant, but purchase the tea leaves and make your own tea, instead of purchasing bottled Green Tea for the most benefits.
8. Ginger – Ginger acts as an anti-inflammatory, and will increase the amount that you sweat – allowing your body to naturally rid itself of toxins.
9. Turmeric – Turmeric is used for cuts and bruises, but it is also wonderful for warding off colds and flu.
10. Broccoli – You cannot leave out greens if you want to be healthy, and broccoli is one of the best green vegetables on the planet. It has powerful disease fighting antioxidants and lots of vitamins.

Stop Cooking

While these ten foods are wonderful for improving the condition of your immune system, many people quickly and easily turn healthy foods into unhealthy – or less healthy foods by cooking them. Try to eat these foods in their raw form whenever possible for more health benefits, and if you must cook them, make sure that you are preparing them in the healthiest way possible.

What You Need to Know About Vitamins

While there are many different vitamins that benefit the human body, all vitamins fall into two categories. They are either fat soluble or water soluble. Vitamins that are fat soluble are stored in the fat tissues of the body. Water soluble vitamins pass through the body rather quickly. It is water soluble vitamins that you need to constantly replace, with the understanding that fat soluble vitamins are also essential, but do not need to be replaced as often since they are stored, and used when needed.

The Top 10 Vitamins for Immunization

1. Vitamin C – Vitamin C always has been, and always will be one of the most important vitamins that you can get when it comes to immunizing yourself from illnesses. It is a powerful antioxidant that fights free radicals.
2. Vitamin B2 – Also known as Riboflavin, this essential vitamin helps to control your metabolism, and how oxidants from fatty foods affect your body.
3. Vitamin B1 – Without Vitamin B1, there won’t be enough protein in your red blood cells. This protein is essential in helping the red blood cells to move oxygen through your body.
4. Vitamin B6 – Vitamin B6 also plays an important role in how your body uses proteins.
5. Vitamin B3 – Vitamin B3 is important for the health of your vascular system, which also relates to how well blood and oxygen move through your body.
6. Vitamin E – Like Vitamin C, Vitamin E is an antioxidant. Vitamin E is also essential for healthy skin.
7. Vitamin D – Not only does Vitamin D help to make your bones strong and help you to have strong, healthy teeth, it is also essential in helping your body to correctly use the calcium that you consume.
8. Vitamin A – Vitamin A is great for your vision, but it also helps your body to store protein for energy.
9. Vitamin B12 – Most people think that Vitamin B12 is for athletes alone, but this isn’t true. It is just important for non-athletes to have strong, healthy muscles.
10. Biotin – Biotin plays a huge role in the production of amino acids, which are essential for good health.

Vitamins Can Be Toxic

Vitamins are good for you, and are needed by your body to function properly. There is such a thing as ‘too much of a good thing,’ however. You can actually overdose on vitamins, and this leads to toxicity within the body that can make you ill. Use the RDA, or Recommended Daily Allowance as a guide, but talk to your doctor about your specific daily vitamin needs as well.

1.  Improved Digestion

Taking a balanced diet of vegetables and fruits helps in improving the functioning of the digestive system. Fibrous fruits and vegetables reduce the problem of constipation, which is caused if you take low fiber diet such as meat and refined grains. Even if you are suffering from diarrhea, you can take diet of raw fruits and vegetables to regulate the bowel movement.

2.  Reduced Risk Of Cancer

Meat contains polycyclic aromatic hydrocarbons and certain other compounds which are carcinogenic. It has been proved in studies that regular consumption of fresh fruits and vegetables helps the body to fight against cancer. More than a dozen plants have been identified by the World Cancer Research Fund to possess anti cancer properties, and it includes cruciferous vegetables, herbs, beans and nuts. Plant based food contain cancer protective phyto-chemicals which alter the path of hormonal actions and metabolic activities which can cause cancer, and it stimulates the immune system of the body to protect from cancer.

3. Reduced Risk Of Obesity And Heart Diseases

Excess intake of meat and non-fibrous diet causes obesity. It has been found in research that intake of fruits and vegetables can cause weight loss, and in case you are suffering from obesity it is the best remedy you can take to balance your weight. Intake of vegetarian diet reduces cholesterol level in body and reduces the instances of coronary heart disease, myocardial infarction and angina.  Consumption of fruits and vegetables provides protection against cardiovascular diseases because it protects LDL cholesterol oxidation and inhibits blood clot. Fruits containing high quantities of carotenoids are considered best for heart problems because it suppresses cholesterol formation and its action is similar to the action of factory-manufactured drug “fluvastatin” which is given to patients for regulating cholesterol levels.

4. Healthier Skin And Improved Complexion

Vegetables and fruits helps in improving absorption of nutrients through the digestive system which helps in improving the texture of skin and hair. It reduces cholesterol in body which improves blood circulation to the various body parts, and improved circulation of blood helps in providing better complexion and nourished skin.

5.  Moral Value And Environment

Eating meat indicates more cows, pigs and other animals will be slaughtered in inhuman manner at the slaughter houses. These animals are farmed and given drugs to grow big to produce more meat. The wastages produced by these farm animals is a danger to the environment too.

It’s How You Purchase It

When you purchase chicken breast, make sure that you purchase the breasts that are skinless and boneless. These breasts do cost more, but when it comes to good health, the additional cost is well worth it.

Chicken breast with the skin on isn’t healthy for you, and while you can purchase the breast with the skin on, that skin will need to be removed before you prepare it. The bone doesn’t hurt anything, but it is easier to prepare boneless chicken breast. Additionally, for good health, you should purchase organic chicken breasts. These chickens have not been given steroids to improve their growth rate. Steroids are retained in the meat of non-organic chickens.

It’s How You Cook It

How you cook the chicken also matters a great deal. Fried and battered chicken is unhealthy – regardless of whether or not it is a skinless chicken breast you are frying. If you must use any type of oil for your chicken breast, use extra virgin olive oil – and then, only use a little bit.

Baking, steaming, and broiling are your healthiest options – without using oil. Make sure that you are using a pan that allows the fat to drip off of the chicken while it is cooking, even though chicken really doesn’t have a great deal of fat content.

It’s What You Add to It

At this point, you still have healthy chicken breast, but it doesn’t have a great deal of flavor. This is where many people will turn healthy chicken breast into unhealthy chicken breast. What you add to the chicken matters a great deal.

Feel free to use as much herbal seasonings as you wish. This type of seasoning is not bad for you, and actually has a number of health benefits. You can mix several different herbs and rub it directly on the chicken before cooking it. If you want to flavor the chicken with a salad dressing, make sure that the dressing you have chosen is healthy, because most are loaded with oils.

As you can see, with the right mix of herbs, you can make your own healthy chicken breast recipes. Just remember that everything that you add, with the exception of fresh herbs, will change the calorie content of the chicken, as well as the nutritional value.

Cupcakes Can Be Healthy

In order to turn cupcakes into healthy foods, you typically only need to exchange some of the ingredients. This will, to some extent, change the flavor of the cupcakes as well – but when the cupcake is properly decorated, it won’t be hard to convince your child to give it a try. You may even discover that you can eat those cupcakes as well, without blowing your eternal diet!

An Easy Recipe that Can Be Altered

For healthy cupcakes, start with a recipe that is easy to alter – allowing you to make other ‘types’ of cupcakes. Let’s start with a recipe for cupcakes that have a raspberry swirl.

To make the cupcakes, you will need:

¾ cup of granulated sugar

¾ cup cake flour

1 ½ teaspoons of baking powder

2 cups of fresh raspberries

¾ cup of whole wheat pastry flour

½ teaspoon of baking soda

½ teaspoon of salt

¼ cup of canola oil

2 eggs

1 teaspoon of vanilla extract

½ cup of nonfat buttermilk

1 teaspoon of lemon zest

Preheat the oven to 350 degrees, and line muffin tins with paper liners. Use a healthy cooking spray to coat the liners. Puree most of the cupcakes, setting aside twelve for the tops of the cupcakes. Add one table spoon of the sugar to the blended raspberries. Once this is smooth, strain the mixture and discard the seeds. Set aside about ¼ cup of this mixture for the frosting.

Mix the whole wheat flour with the cake flour, and add the baking soda, salt, and baking powder. Mix the sugar and the oil together in a separate bowl and combine the eggs. Slowly mix in the flour mixture with the oil and eggs. Add the vanilla and lemon zest as well, and the buttermilk. Mix it until it is smooth. Fill the muffin tins with this mixture evenly and bake for twenty to twenty five minutes.

Healthy Cupcake Frosting

If you use the right flour, the unhealthiest thing about cupcakes is the frosting. A great deal of confectioner’s sugar is added, and you need to eliminate this. For these cupcakes, use the raspberry mixture that you set aside and combine it with cream cheese. Once the cupcakes have cooled, add the frosting to the tops, and top each cupcake with a raspberry.

The Creation of the Paleo Diet

Because athletic people have special dietary needs, not all diets are appropriate for them – especially when it comes to weight loss. The Paleo Diet was created by trainers and doctors, and it was designed specifically for athletes. The basis of the diet is to consume foods that human beings are already largely adapted to consuming and digesting. This includes lean meats and vegetables. The foods that are targeted only include those that existed during the Paleolithic period of human existence. This means that many foods, such as wheat and rice, are not included in the diet.

Why Only Paleolithic Period Foods?

During the Paleolithic period, humans were hunters and gatherers – and they were in excellent physical shape. As the human race has progressed, we are still genetically designed to benefit from the same foods that our long dead ancestors ate. Because of those same genetics, our bodies are designed to use those foods in the best possible way, and this increases our physical performance.

What is Included in the Paleo Diet?

Lean meats that are lower in fat are a key food for this diet. On this diet, you can eat a wide variety of meats, as long as they have lower fat content. This includes chicken breast, sirloin, t-bone steaks, top round steak, and more. Additionally you can eat eggs, fish, and seafood – all in abundance.

You also include a good mix of live foods. Live foods are actually raw foods that come from plants or trees. Fruits and vegetables are incredibly important on this diet. When you decide whether to cook the fruits and vegetables or not, a great rule of thumb is to try to determine how Paleolithic ancestors may have eaten the foods.

You should avoid sugars, salts, vinegar, butter, and other fats. Always ask yourself if a food existed during the Paleolithic period, and this will tell you whether or not you can or should include it in your diet. Obviously, processed foods should be avoided.

1. Protects Against Onset of Type 2 Diabetes

Drinking coffee significantly reduces risk of Type 2 diabetes. In type 2 diabetes, there is resistance to insulin, hence blood sugar is not regulated to the cells properly and sugar level in the blood goes on increasing. Certain types of chemicals like quinine found in coffee may help to reduce type 2 diabetes risk by using less insulin for blood sugar regulation. Heavy coffee consumption may help to reduce the onset of type2 diabetes than non coffee drinkers, but at the same time you must have a controlled consumption of sugar and creamy milk with each cup of a coffee.

2. Rich in Antioxidants

Coffee is rich in antioxidants. Antioxidants are always linked with health benefits for you. This helps in cleaning the blood; ultimately it reduces blood pressure and prevents heart diseases. Coffee is one of the richest sources of antioxidants known as chlorogenic acid. This is the richest dietary source of antioxidant and reduces the chances of inflammation and cardiovascular diseases. It has been noticed that it also reduces the chances of gallstones and Parkinson’s. Researchers have proved that caffeine in cola on regular consumption increases the chances of high blood pressure but caffeine in coffee is useful to reduce blood pressure in long term use.

3. Natural Diuretic and Prevents Dental Caries

Coffee cleanses the stomach, is a natural diuretic, and in some people, it increases the bowel movements too. In some individuals, coffee may cause stomach upsets, so it depends on an individual’s constitution. Tannin in coffee may reduce carcinogenic properties of food. Moreover, plaque formation and streptococcus activity is reduced by polyphenolic compounds found in coffee.

4. Increases Capacity to Exercise

Coffee does not actually help in building up your muscles, but it increases your stamina of exercise so that you can work out for a much longer time. Thus it gives you extra energy to exercise. Coffee itself is low in calories and is accepted as a low calorie drink; however the sugar and creamy milk makes the difference of the calories. Coffee increases your body metabolism helps in burning off calories as well when you exercise.

5. Good for Asthma Control

Coffee dilates your bronchial tubules and may be helpful in controlling asthma symptoms. Caffeine is proven as a efficacious in emergency control of asthma symptoms, it makes you to breath easily too. In fact, as an emergency treatment for asthma, coffee acts same as thiophyllin ( a drug used to treat asthma attack).