Calories in an apple

The number of calories in apple are low because like many other low calorie fruits they have a high water content. The edible part of an apple contains up to 90% water.

Apples are a good source of vitamin C and are rich in soluble fiber which helps lower cholesterol.

One Glass Natural apple juice:(100 ml) = 40 calories.

Water & its Benefits

How Much water is need to losing weight?

Water Tip:

On feeling hungry

drink some water

15 minutes before

eating!

For the average person experts suggest getting at least 64 ounces of water daily or eight 8-ounce glasses. If you are on a diet to lose weight it is more important to consume more and keep drinking water throughout the day, unless you have any medical condition that doesn't allow much water intake. A good guide for daily intake is to drink 1 ounce of water for every 2 pounds of body weight. A 200 pound person should be drinking around 100 ounces (12.5 cups) of water in order the gain the benefits of increased energy and metabolism.

Health benefits of drinking water

· regulate appetite

· increase metabolism

· boost energy levels

· less water retention

· alleviate some headaches

· help reduce blood pressure

· help reduce high cholesterol

· ease joint pain

· decrease in risk of some cancers

· less chance developing kidney stones

· release toxic waste products

· improves skin

Fruit for Losing Weight

Benefits of Eating Fruit for Losing Weight

Fruit is one of the most healthy and natural foods in existence. There are thousands of different types of fruit available to eat, all of which provide us with strong health benefits. Fruit contains a large number of naturally occurring vitamins, minerals and plant physio chemical that help benefit health. It has also been shown that eating the whole fruit or juice is best to gain the benefits rather than taking supplements to provide each nutrient separately.

It has been recommended that we should be eating at least 5 pieces of fruit every day in order to gain the full health benefits of eating fruit.

Fruit can also benefit many people wanting to lose weight. Energy consumption is thought to be mainly influenced by the palatability, fiber content, density of energy and the variety of foods. Eating fruit has the benefit of affecting some these factors. Fruit is also low in sodium so they help reduce the chance of gaining water weight.

Providing you are eating about one-third of the diet as fruits & vegetables, you should notice rapid weight loss because the ample fruit consumption helps fill the stomach faster encouraging less high calorie foods to be consumed. The total calorie consumption will automatically reduce even if we are eating plenty of fruit and vegetables. There is such a variety of fruits available that many can be freely eaten without consuming too many calories thereby controlling weight more effectively.

Potential health benefits of eating fruit:

• potential for weight control
• more energy for exercising
• reduced risk of cardiovascular diseases
• reduced risk of developing cancers
• lower blood pressure
• potential to lower cholesterol
• reduced change of developing type 2 diabetes
• potential to slow down age process

Gaining the benefits by eating more fruit

It can be quite easy to slip 5 pieces of fruit into the diet. Here are some tips:

1. Add dried fruit to breakfast cereal
2. Prepare fruit salads to last few days
3. Eat apple before leaving for work
4. Eat small piece 30 minutes before / after light workout
5. Drink more fruit juices
6. Find recipes that contain fruit
7. Always have a bowl of fruit in or near T.V

Fruit tip:

Eating a piece of fruit
before each meal can help
reduce total energy intake!

Secret Of Iron Rich Food

Iron is an important nutrient in the diet that keeps the body healthy. Iron is also needed for the formations of healthy blood. A diet low in iron leads to irons deficiency i.e. anemia

Foods rich in iron and the highest source of iron usually come from animal origin for example liver, kidneys and meats. They are a rich source of iron due to the size of the portions eaten as many people can consume up to 200 grams of meat per serving.

Dietary Recommendations

• Iron in best absorbed in the presence of Vitamin c (ascorbic acid)
• Include foods rich in vitamin include (oranges, grapefruit, guavas, tomatoes, citrus fruit, pawpaw, kiwi fruit, fresh vegetables and salads and other fruit) at each meal
• Avoid drinking tea, coffee, hot chocolate and caffeine containing cooldrinks, (colas) with meals as it decreases the amount of iron that the body can absorb.
• Avoid taking antacids as it will also decrease iron absorption
• Avoid drinking excessive milk with meals
• Improve food choices to increase amount of dietary iron
  
  If Iron supplements have been recommended:
• Have supplements between meals together with foods rich in vitamin C or a vitamin C supplement
• If discomfort is experienced, then take the supplements with the meal
• Do not take supplements with tea, milk or coffee.
• Do not take supplements with antacids
• Do not stop the iron supplements because you are feeling better, unless you have been told to so by the doctor or dietician
  
  Causes of iron deficiency anaemia
• Not eating enough f the foods that contain iron.
• Chronicblood loss e.g. bleeding ulcer. bleeding haemorrhoids, parasites (hookworms etc) malignancy or excessive menstrual flow
• Increased need by the body for iron e.g. during infancy, childhood (important growing years), puberty, pregnancy and when lactating (breast feeding)
• Less iron is being absorbed by the body

Symptoms of iron deficiency

• tiredness

• headaches

• brittle nails and hair

• breathlessness

• poor appetite

• poor growth and weight gain

• weakness

• lack of concentration

Follow this and lead an happy life.

Healthy breakfast

Is breakfast most important meal of the day? The answer is big “yes”. 

“Breakfast like a king, lunch like a prince and dinner like a pauper”

Why to take breakfast: We should start the day off right by eating breakfast as we don’t eat while we  sleep when we sleep then involuntary fast occurs ,after going without food for 8 to 12 hours our body drop the energy by mid morning  if we don’t eat our morning course meal . So have proper breakfast if u want to be healthy and don’t be in morning rush, give plenty of time to your breakfast, eat in a healthy way or have biggest meal first thing of the day. Breakfast is the jump-starter of body’s metabolic process.

Breakfast menu for a brisk day:You should include variety of food to make a healthy breakfast or we can say add flair to fare so you will not get fed up by having the same breakfast daily. You may have wide variety traditional ideas for healthy breakfasts to try:

• An egg for breakfast helps overweight adults to lose weight and feel energetic. In reduction of  body mass index with higher energy leave as it serve as a calorie reduced diet
  
• Porridge contains a lot of water to hydrate and extremely high carbohydrate content which keeps you full.
  
• Yogurt is a good combination of calcium and vitamin D has a clear skeletal  benefit so what if we have yogurt  topped with fresh and dried fruit and a sprinkle of oats.
  
• Orange, grapefruit juice for breakfast build bones in rats.
  
• A glass of fruit smoothie with a slice of grainy bread is an excellent source of having daily nutrients quickly.
  
• A slice of bread with butter and honey.
  
• Cottage cheese with chopped apples, pears, or peaches Spread on whole wheat crackers or toast is healthy as it is low in fat and carbohydrates while high in protein and calcium.
  
• Whirl applesauce and raisins into warm oatmeal and serve with milk. Oatmeal is the good source of soluble and insoluble fiber, vitamin E, zinc, selenium, copper, iron, manganese and magnesium.
  
• Peanut butter spread on sandwich or on bangle with fresh fruit although is caloric high levels of monounsaturated fats.
  

If u are still thinking you are fine without breakfast then try to change your tune for a weak and you will surely notice the difference no matter what you choose to eat the most important thing is always listen to your body need which can make you feel better and energetic throughout the day .

Stress and Causes

The word 'stress' is defined by the Oxford Dictionary as "a state of affair involving demand on physical or mental energy". A condition or circumstance (not always adverse), which can disturb the normal physical and mental health of an individual.

Stress, nonetheless, is synonymous with negative conditions. Today, with the rapid diversification of human activity, we come face to face with numerous causes of stress and the symptoms of stress and depression.

Causes Of Stress:

It is said that life acts and you react. Our attitude is our reaction to whatlife hands out to us. A significant amount of stress symptoms can be avoided or aroused by the way we relate to stressors. Stress is created by what we think rather than by what has actually happened. For instance, handling adopted children, adolescents, academic failures, retirements, tax audits or sudden loss of money needs a relaxed attitude, focused will and preparedness to face the quirks of lifepositively. Otherwise one tends to feel stressed and reacts in anger and frustration. With a better control of attention one can feel that the world is a more congenial place to live in.

Effect Of Stress:

Researchers explain that because stress affects many of the body`s systems— nervous, cardiovascular, endocrine and immune— there is good reason to believe that severe emotional stress could cause defects in the fetus, especially during the first trimester of pregnancy when development occurs at the fastest rate.

Recent research results suggest that long-term exposure to adrenal stress hormones may boost brain aging in later life.

The level of hormone released apparently affects the total volume of the brain`s hippocampus—a major source of recall and memory function, in later life. Researchers found those with high levels of hormone release, had a hippocampus volume 14 per cent less than those with lower levels.

Stress Management:

What Laughter Can Do Against Stress And Its Effects: 

• Laughter lowers blood pressure and reduces hypertension.
.
• It provides good cardiac conditioning especially for those who are unable to perform physical exercise.

• Reduces stress hormones (studies shows, laughter induces reduction of at least four of neuroendocrine hormones—epinephrine, cortisol, dopac, and growth hormone, associated with stressresponse).

• Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more air than it takes in. It is beneficial for patients suffering from emphysema and other respiratory ailments.

• It increases muscle flexion, relaxation and fluent blood circulation in body.

• Boosts immune function by raising levels of infection-fighting T-cells, disease-fighting proteins called Gamma-interferon and disease-destroying antibodies called B-cells.

• Laughter triggers the release of endorphins—body`s natural painkillers.

•Produces a general sense of well-being.

Daily diet plan

Health authorities do set some baselines - these are 1800 calories per day for men and 1200 calories per day for women. This may not be true person to person depending on someone who is tall, muscular, and exercises a lot.Too low calorie intake lead to reduced metabolic rate, catabolism i.e muscle mass is broken down for energy, sluggishness, nutritional deficiencies, fatigue and often irritability.

1200 calorie diet

1200 calories per day is about the lowest a woman should go when aiming for fat loss. For men this figure is around the 1800 calorie mark. The following diet plans are just given as examples. You can replace these food items with conviniently available food in your region with equivalent calorific value in addition to increasing/decreasing the quantity to achieve desired number of calories.

Diet Plan 1

Breakfast
2 Slices Whole Wheat Toast with 1 tsp Butter
1/2 Cup Fruit Salad
1 Cup Milk
Snack
1 Medium-Sized Banana
Lunch
6 Crackers with Low-Fat Cottage Cheese
Handful Mixed Nuts (Almons, Walnuts, Brazil nuts)
1 Fruit (Apple, Peach, Plum, Pear, etc)
Dinner Medium Baked Potato
100g Sirloin Steak
1/2 Cup Mushrooms
1/4 Cup Onions
1 Cup Mixed Vegetables

Diet Plan2

Breakfast:
1/2 Cup Fruit Juice
1/2 Cup Oatmeal
1 Cup Low-Fat Yogurt
Black Coffee or Herbal Tea
Snack
1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes
Lunch
2 Slices Whole Wheat Bread
1/2 Cup Tuna (in water only)
Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise.
Dinner
100g Chicken Breast (skinless boneless) - cook in griller.
1 Cup Broccoli
1/2 Cup Brown Rice

Cabbage Soup Recipe

The cabbage soup diet is considered a fad diet. That is, the diet comes in and out of popularity and is not considered a method of healthy dieting or weight maintenance.


Cabbage Soup Recipe - To maintain your shape.

• 6 large green onions
• 2 green peppers
• 1 or 2 cans of tomatoes (diced or whole)
• 3 Carrots
• 1 Container (10 oz. or so) Mushrooms
• 1 bunch of celery
• half a head of cabbage
• 1 package Lipton soup mix
• 1 or 2 cubes of bouillon (optional)
• 1 48oz can V8 juice (optional)
• Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Directions:

Slice green onions, put in a pot and start to saute with cooking spray.

Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot.

Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, cut into bite size pieces, and add to pot.

Slice mushrooms into thick slices, add to pot.

If you would like a spicy soup, add a small amount of curry or cayenne pepper now.

You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.

Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time - two hours works well. Season to taste with salt and pepper.

Seven Keys to Maintain Your Body

Seven Keys to Maintain Your Body

1. Follow the diet religiously.
2. Drink at least 4 glasses of water per day
3. Keep in mind that it's only seven days
4. Complement the diet with a good multivitamin tablet
5. Print the information on this site so you can refer to it daily
6. Eat plenty of soup - as much as you want! Do not try to starve yourself or you'll probably cheat and break the diet
7. Try different spices to liven up the soup and add variety

Plan Your Diet For this Week:

Day One:
Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.

Day Two:
Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.

Day Three:
Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

Day Four:
Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.

Day Five:
Beef And Tomatos: Ten to twenty ounces of beef and up to six fresh tomtoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both).

Day Six:
Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

Day Seven:
Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

Healthy Diets and Peaceful Sleep

What constitutes “healthy eating”, and how can a healthy diet improve sleep quality?

A healthy diet is an often neglected component of insomnia-free, high-quality sleep. Foods affect sleep more than most people think.

Imagine for a moment a life where:

* You never feel tired or fatigued.
* You never yawn.
* You mind is always clear as water.
* You feel energetic and happy all day long.
* Feelings of ecstatic bliss are not uncommon.
* And you get by just fine on 4-6 hours of sleep.

Two major “secrets” to an energetic, happy lifestyle are:

1. Fuel
2. Rest

By fuel I mean the food we put in our mouths each day. The fuel our bodies go to great lengths digesting and extracting nutrients.

By rest I mean sleep. The nightly process that heals us from within and energizes us physically, intellectually, emotionally, and spiritually.

The Dietary Secrets to Better Sleep

* Secret 1: Stepping off the roller coaster.
* Secret 2: Light meals
* Secret 3: Alkalize
* Secret 4: Sensitivity-Free

Secret 1: Stepping off the insulin roller coaster
Stepping off the insulin roller coaster will change you from the inside out. And it will do wonders to your sleep.

Insulin is a hormone your body secretes in response to carbohydrates (sugar). After a carbohydrate meal, insulin is released to prevent blood sugar levels from becoming too high (otherwise you would die from glucose toxicity). It prevents this by forcing sugar to enter cells, either to be immediately used as fuel or to be stored as body fat.

I mean by “roller coaster”:

* High carb/sugar meal
* –> High blood sugar levels
* –> High insulin levels
* –> Low blood sugar levels

Why is the Roller Coaster Bad For Sleep?
Reason 1: For your brain to conduct the sleep process, it needs a steady supply of energy.
Reason 2: The blood-sugar “roller coaster” absolutely destroys a healthy cortisol rhythm — your cortisol rhythm is one of the greatest determinants of your sleep quality.

The most common wisdom is that refined starches and refined sugars should be avoided. These foods include:

* Bread
* Cereal
* Bagels
* Potatoes
* Tortilla chips
* Rice
* Sweets
* etc.

All of these foods are high in refined carbohydrates and spike blood sugar levels notoriously fast, which creates a strong insulin response.

Foods that tend to act more like “firewood” — the slow-burning carbohydrate foods — include:

* Nonstarchy vegetables
* Some legumes
* Some fruits
* Most nuts

The energy from these foods are released more slowly. This is the digestive process by which our bodies evolved.

Secret 2: Eat Light Meals

A “heavy meal” is hard to define. A meal high in toxins might require more energy to digest. A meal high in artificial ingredients as well. A meal simply too high in calories might also sap your energy. Raw foodists believe that raw foods are easier on the digestion system, since the cooking process breaks down many of the enzymes found in living food — which I believe has some truth to it.

A light meal does not mean light in calories. Many raw foodists, for example, eat upwards 2,500 calories per day in mostly fruits and vegetables. Yet their meals are still “light” due to the natural, unprocessed nature of their diet.

Secret 3: Alkalize for Improved Sleep

Alkaline tissues can contain up to 20 times more oxygen than acidic tissue. Each cell can transport and use energy more effectively in a slightly alkaline environment.

Secret 4: Avoid Sensitive Foods

Foods like wheat and dairy were not part of the human diet for 99.5% of our history. It’s by unfortunate coincidence that some of the molecules in those foods can be mistaken by our bodies as a toxin that needs to be destroyed.

The protein gluten found in wheat and the sugar molecule lactose in milk fall into this category. 35-50% of the human population is gluten sensitive, while about 70% is lactose sensitive.

Sleep as much as your body needs. Although the promise of 4-hour sleep is enticing, a change in sleep need doesn’t happen overnight (and 4 hours is fairly rare). By giving your body high-quality fuel, you may find that you naturally need less sleep, but this process might take 2-3 weeks as your body “switches gears” and catches up on sleep debt. Typically on a super-healthy diet you might expect to get by on 6 hours very easily without an alarm clock.

Pillars needs for a Stable Health

Health is like munny, we never have a true idea of its value until we lose it. ~Josh Billings

A healthy terrain is predicated on only four variables.
• The degree to which we receive and absorb the right nutrients in our body
• The effectiveness with which the body processes these nutrients
• The degree to which the body processes and eliminate toxins
• The degree to which the body we protects itself against invaders

The Body Needs
�� Protein
�� Carbohydrates
�� Water and Air
�� Vitamins
�� Minerals
�� Bioflavonoid
�� Carotenoids
�� Enzymes
�� Essential Fatty Acids
�� Amino Acids
We have observed in our practice that basic detoxification and supplementation are often enough to break negative chain reactions and restore health.

Elimination is the processing of toxicity and eliminating it out of the body.

Protection prevents microorganisms from penetrating where they do not belong. Protective organs include:
�� Digestive Tract
�� Respiratory Tract
�� Skin
�� Eyes
�� Immune System
THE BASIC FORMULA

Peace is the foundation of effectiveness and is at the center of all the work we have done for several years.
Health is the foundation upon which rests every activity of our life.
The Basic Formula powerfully carries the energy of peace and will provide you with all the support you need to restore and maintain optimal health.

Secret of a healthy life

Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.

"If you resolve to give up smoking, drinking and loving, you don't actually live longer; it just seems longer. " ~Clement Freu

Live in rooms full of light
Avoid heavy food
Be moderate in the drinking of wine
Take massage, baths, exercise, and gymnastics
Fight insomnia with gentle rocking or the sound of running water
Change surroundings and take long journeys
Strictly avoid frightening ideas
Indulge in cheerful conversation and amusements
Listen to music.