Olive Oil Benefits

Olive Oil Benefits :

1. Anti-Inflammatory Benefits :

It's unusual to think about a culinary oil as an anti-inflammatory food. Plant oils are nearly 100% fat, and in a general dietary sense, they are typically classified as "added fats." Intake of too much added dietary fat can be a problem for many reasons—including reasons involving unwanted inflammation. So it's pretty remarkable to find a culinary oil that's repeatedly been shown to have anti-inflammatory properties and provide health benefits in the area of unwanted inflammation. Yet that's exactly the research track record that describes extra virgin olive oil.

The anti-inflammatory strength of olive oil rests on its polyphenols. These anti-inflammatory compounds include at least nine different categories of polyphenols and more than two dozen well-researched anti-inflammatory nutrients. Research has documented a wide variety of anti-inflammatory mechanisms used by olive oil polyphenols to lower our risk of inflammatory problems. These mechanisms include decreased production of messaging molecules that would otherwise increase inflammation (including TNF-alpha, interleukin 1-beta, thromboxane B2, and leukotriene B4); inhibition of pro-inflammatory enzymes like cyclo-oxygenase 1 and cyclo-oxygenase 2; and decreased synthesis of the enzyme inducible nitric oxide synthase.

In heart patients, olive oil and its polyphenols have also been determined to lower blood levels of C-reactive protein (CRP), a widely used blood measurement for assessing the likelihood of unwanted inflammation. They have also been found to reduce activity in a metabolic pathway called the arachidonic acid pathway, which is central for mobilizing inflammatory processes.

These anti-inflammatory benefits of extra virgin olive oil do not depend on large levels of intake. As little as 1-2 tablespoons of extra virgin olive oil per day have been shown to be associated with significant anti-inflammatory benefits.

2. Cardiovascular Benefits :

Olive oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). Research has long been clear about the benefits of oleic acid for proper balance of total cholesterol, LDL cholesterol, and HDL cholesterol in the body. When diets low in monounsaturated are made high in monounsaturated fat (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Those are exactly the results we want for heart health. In addition to these cholesterol-balancing effects of olive oil and its high oleic acid content, however, comes a new twist: recent research studies have shown that olive oil and its oleic acid may be important factors for lowering blood pressure. Researchers believe that the plentiful amount of oleic acid in olive oil gets absorbed into the body, finds its way into cell membranes, changes signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades) and thereby lowers blood pressure.

3. Digestive Health Benefits :

Benefits of olive oil for the digestive tract were first uncovered in research on diet and cancers of the digestive tract. Numerous studies found lower rates of digestive tract cancers—especially cancers of the upper digestive tract, including the stomach and small intestine—in populations that regularly consumed olive oil. Studies on the Mediterranean Diet were an important part of this initial research on olive oil and the digestive tract. Protection of the lower digestive tract (for example, protection of the colon from colon cancer) is less well-documented in the olive oil research, even though there is some strongly supportive evidence from select laboratory animal studies. Many of these anti-cancer effects in the digestive tract were believed to depend on the polyphenols in olive oil and their antioxidant plus anti-inflammatory properties. One particular category of polyphenols, called secoiridoids, continues to be a focus in research on prevention of digestive tract cancers.

Recent research has provided us with even more information, however, about olive oil, its polyphenols, and protection of the digestive tract. One fascinating area of recent research has involved the polyphenols in olive oil and the balance of bacteria in our digestive tract. Numerous polyphenols in olive oil have been shown to slow the growth of unwanted bacteria, including bacteria commonly responsible for digestive tract infections. These polyphenols include oleuropein, hydroxytyrosol, and tyrosol. Some of these same polyphenols—along with other olive oil polyphenols like ligstroside—are specifically able to inhibit the growth of the Helicobacter pyloribacterium. This effect of the olive oil polyphenols may be especially important, since overpopulation of Helicobacter bacteria coupled with over-attachment of Helicobacter to the stomach lining can lead to stomach ulcer and other unwanted digestive problems.

4. Bone Health Benefits :

Support of overall bone health is another promising area of olive oil research. While most of the initial study in this area has been conducted on laboratory animals, better blood levels of calcium have been repeatedly associated with olive oil intake. In addition, at least two polyphenols in olive oil—tyrosol and hydroxytyrosol—have been shown to increase bone formation in rats. A recent group of researchers has also suggested that olive oil may eventually prove to have special bone benefits for post-menopausal women, since they found improved blood markers of overall bone health in female rats who had been fed olive oil after having their ovaries removed. Taken as a group, the above studies suggest that bone health benefits may eventually be viewed as an important aspect of olive oil intake.

Balanced Diet Plan of 1200 Calories

Balanced Diet Plan of 1200 Calories ( 7 Days ) :

The following Diet Plan is lasts for 7 Days, which helps out certainly for reducing belly fats and weight from the Body.

Diet Plan 1200 Calorie Menu :

Day 1 :

Breakfast :

• Whole-wheat toast (1 slice)
• Skim milk (1 cup)
• Some Dried Fruits 
• Green Tee with lemon
• Jam (1 Tablespoon)

Lunch :

• Peach (1 small)
• Whole-wheat pita bread (1/2 medium pita)
• Herbed Zucchini Soup

Snack :

• Cottage Cheese 
• Multigrain Rice Cake ( 1 cake )

Dinner :

• Brown rice cooked (1/2 cup, cooked)
• Steamed Broccoli (1 cup)
• Fruit Dessert( Prefer low sugar )
• Mixed Vegetables( steamed )

Day 2 :

Breakfast :

• Quick Breakfast Taco
• Blueberries ( 1 cup )
• Non-fat Yogurt (1/2 cup)

Lunch :

• Chickpea (1/2 cup)
• Whole grain Bread ( 1 slice )
• Green Salad with Asparagus and Peas

Snack :

• Orange ( 1 large )

Dinner :

• Quick-cooked Barley (1/2 cup,cooked)
• Grapes ( small amount )
• Braised Kale
• Steamed Chicken Breast

Day 3 :

Breakfast :

• Banana-Berry Smoothie
• Whole-wheat Muffin ( 1 small )
• Peanut Butter ( 1 - 2 Tablespoon )

Lunch :

• BBQ chicken / prawn sandwich
• Salad 
• skim milk(1 cup)

Snack :

• Whole-grain Bread (1 slice)
• Cheese (30 gram)

Dinner :

• Beef steak( steam )
• Salad
• Limonade

Day 4 :

Breakfast :

• Strawberry and Cream Cheese Sandwich
• Boiled Eggs with Smoked Salmon

Lunch :

• Red Lentil Soup with Spicy Sizzle
• Diet Salad
• Apple( 1 medium)

Snack :

• Nonfat plain Yogurt (6 oz.)

Dinner :

• Grilled Chicken Tender with Cilantro Pesto 
• Baby Spinach Salad with Raspberry
• Lemon Lover Aspagarus
• Whole wheat Couscous (1/2 cup,cooked)
• Rhubarb-Vanilla Compote

Day 5 :

Breakfast :

• Bran flake Cereal ( 1 cup )
• skim Milk ( 1 cup )
• Banana ( 1/2 cup,sliced)

Lunch :

• Salad with Mushrooms
• Whole wheat roll
• Grapes ( 1 cup )

Snack :

• Cucumber and cottage Cheese

Dinner :

• Salmon with roasted Chile - Mango sauce or Pepper Turkey 
• Roasted green Beans ( 1 cup )
• Brown rice(1/2 cup,cooked)
• Mango( 1 small )

Day 6 :

Breakfast :

• Mango lassi smoothie
• Whole grain Bread ( 1 slice )
• Goat Cheese ( 1 oz. soft )

Lunch :

• Turkey and Tomato Panini or Turkey Style Pizza
• Apricut ( 1 cup )

Snack :

• Butter Bean Spread
• Multigrain rice cake( 1 cake)
• Grapes ( 1 cup )

Dinner :

• Chicken Fajita or Tacos
• Fresh Tomato Salsa
• Green Papaya Salad
• Pineapple ( without syrup )

Day 7 :

Breakfast :

• Lemon Raspberry Muffins
• Nonfat Plain Yogurt (1/2 cup)
• Grapefruit (1/2)

Lunch :

• Broccoli Cheese Pie
• Whole wheat Pita Bread ( 1 medium pita )
• Skim milk ( 1 cup )

Snack :

• Whole wheat pretzels ( 1oz.)

Dinner :

• Turkey-Mushroom Burger with Scallion-Lemon Mayonnaise
• Roasted Broccoli with Lemon
• Romaine Salad
• Cinnamon Oranges or Vanilla Nectarines

Cough and Its Home Remedies

Home Remedies For Cough :

Coughing can also be due to a viral infection, common cold, flu, and smoking or health problems such as asthma, tuberculosis, and lung cancer.

Some of the symptoms of a cough are itchy throat, chest pain, and congestion. Instead of using over-the-counter cough syrups, you can try some natural cough treatments using readily available ingredients in your kitchen.

1. Turmeric :

The herb turmeric has a therapeutic effect on coughs, particularly a dry cough.

• Heat half a cup of water in a boiling pot. Add one teaspoon turmeric powder, and one teaspoon black pepper. You may also add cinnamon sticks. Boil this for about two to three minutes. Add one tablespoon of honey. Drink this daily until the condition improves.

• Alternatively, make an herbal tea by adding one teaspoon of turmeric powder and one teaspoon of carom seeds to a cup of water, and boil it until water reduces to one-half cup. Add some honey and drink this herbal solution two to three times a day.

• Another way to use turmeric is to roast turmeric root and grind it into a smooth powder. Mix it with water and honey, and drink it twice a day.

2. Ginger : 

Ginger is one of the most popular natural cures for a cough.

• Cut fresh ginger into small slices and crush them slightly. Put them in a cup of water and bring to a boil. Drink this herbal solution three to four times a day for relief from sore throat, non-stop coughing and even congestion. You can also some lemon juice and honey to it.
• Another option is to chew fresh raw ginger on and off throughout the day to reduce your cough.

3.  Lemon :

Lemons can be used in a variety of ways for curing coughs. Lemons have properties that reduce inflammation and also provide a dose of infection-fighting vitamin C.

• A simple cough syrup can be made by combining two tablespoons of lemon juice and one tablespoon of honey. Drink this healthy syrup several times a day.
• Another way to use lemons is to blend lemon juice with a little honey and a pinch of cayenne pepper and then drink it.

4. Garlic :

Garlic has both antibacterial and antimicrobial components that help treat coughs.

• Boil two to three cloves of garlic in a cup of water and add a teaspoon of oregano. Allow it to cool to room temperature, add some honey and drink it. This will help your breathing and alleviate other cough symptoms.
• Eat a clove of crushed garlic mixed with a few drops of clove oil and some honey for sore throat relief. You can also use garlic in your cooking.

5. Hot Milk with Honey :

Hot milk with honey can relieve a dry cough and reduce chest pain you may be experiencing from continuous coughing. For best results, drink it before going to sleep. For added benefits from the analgesic properties of honey, swallow a teaspoon of plain honey on empty stomach. This will help clear the mucus and soothe your throat.

Vitamins For Healthy Skin

Vitamins For Healthy Skin :

Healthy skin comes from the inside out. What you choose to put into your body will reflect itself on your skin. Diets filled with processed foods often leave skin looking and feeling dull, oily, and discolored. But nourished bodies that are fueled with whole foods containing the recommended amount of vitamins often display a much healthier appearance. What vitamins do you need and what exactly do they do? Here are the basics on vitamins and skin health.

1. Vitamin A :

Necessary for the maintenance and repair of vital skin tissue, vitamin A is the key to healthy skin. If you’re deficient in vitamin A, your skin may take on a dry, flaky complexion. Get your daily recommended allowances of vitamin A through foods such as sweet potatoes, carrots, and dark, leafy vegetables. Research by the American Academy of Dermatology has shown that when used on the skin, lotions containing vitamin A can help control acne and reduce lines and wrinkles.

2. Vitamin B Complex :

Found in foods like oatmeal, rice, eggs, and bananas, vitamin B complex contains the nutrient, biotin, which forms the basis of nails, skin, and hair cells. Too little vitamin B complex in your diet can cause dermatitis or hair loss. Topical creams and ointments made with B vitamins can instantly hydrate cells and give a healthy glow to skin. Using some creams containing vitamin B has also been shown to have anti-inflammatory properties and to even out skin tone.

3. Vitamin C :

Fill up on citrus fruits, leafy greens, bell peppers, and cauliflower, all of which are full of this vital nutrient. Vitamin C has been known to fight colds and when used on the skin, vitamin C can help collagen production. Vitamin C can also help reduce wrinkles, improve skin texture, and reduce photo damage.

4. Vitamin E :

Use vitamin E on your skin to help reduce the appearance of scars and rough, dry skin. To keep skin looking supple and soft, try adding more nuts, olives, and spinach to your diet, all of which are high in the vitamin. These foods will not only help your skin stay soft, but will help your hair’s luster and strength. For stubborn scars, try rubbing vitamin E oil on the scar to reduce its appearance.

5. Vitamin K :

Vitamin K can be best used on the skin to help with dark circles and bruises. Look for lotions and creams that contain this vitamin to help fade discolorations on the skin, and help with wrinkle reduction. Though a diet filled with dark, leafy greens will help your vitamin K needs, the best way for your skin to get the most benefit is to use it topically.

Foods for Health Hairs

Foods For Healthy Hairs:

1. Salmon for Shiny Hairs:

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can't make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

2. Greek Yogurt :

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

3. Spinach :

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn't break. Want to mix it up a little? Kale is another great green choice.

4. Guava :

This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That's more than four times the minimum daily recommended amount. Bonus!

5. Iron-Fortified Cereals :

Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.

6. Sweet Potatoes :

Have dry hair that's lost its shine? Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Your body turns beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.

7. Cinnamon :

Sprinkle this spice on your oatmeal, toast, and in your coffee. It helps with blood flow, also called circulation. That's what brings oxygen and nutrients to your hair follicles.

8. Eggs :

Your protein and iron bases are covered when you eat eggs. They're rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.

Say No to Soft Drinks

Effects of Soft Drinks on Health :

The Sugar! – A single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Over time, this can lead to diabetes or insulin resistance, not to mention weight gain and other health problems. Soft drink companies are the largest user of sugar in the country.

Phosphoric Acid -Soda contains phosphoric acid, which interferes with the body’s ability to absorb calcium and can lead to osteoporosis, cavities and bone softening. Phosphoric Acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption.

Artificial Sweeteners– In diet sodas, aspartame is used as a substitute for sugar, and can actually be more harmful. It has been linked to almost a hundred different health problems including seizures, multiple sclerosis, brain tumors, diabetes, and emotional disorders. It converts to methanol at warm temperatures and methanol breaks down to formaldehyde and formic acid. Diet sodas also increase the risk of metabolic syndrome, which causes belly fat, high blood sugar and raised cholesterol.

Caffeine– Most sodas contain caffeine, which has been linked to certain cancers, breast lumps, 

irregular heart beat, high blood pressure, and other problems.

The Water– The water used in soda is just simple tap water and can contain chemicals like chlorine, fluoride and traces of heavy metals.

Obesity– Harvard researchers have recently positively linked soft drinks to obesity. The study found that 12 year olds who drank soda were more likely to be obese than those who didn’t, and for each serving of soda consumed daily, the risk of obesity increased 1.6 times.

Extra Fructose– Sodas contain High Fructose Corn Syrup, which obviously comes from corn. Most of this corn has been genetically modified, and there are no long term studies showing the safety of genetically modified crops, as genetic modification of crops has only been around since the 1990s. Also, the process of making High Fructose Corn Syrup involves traces of mercury, which causes a variety of long term health problems.

Lack of Nutrients– There is absolutely no nutritional value in soda whatsoever. Not only are there many harmful effects of soda, but there are not even any positive benefits to outweigh them.  Soda is an unnatural substance that harms the body.

Dehydration– Because of the high sugar, sodium and caffeine content in soda, it dehydrates the body and over a long period of time can cause chronic dehydration.

Bad for the teeth– Drinking soda regularly causes plaque to build up on the teeth and can lead to cavities and gum disease.

source : http://wellnessmama.com/379/reasons-to-avoid-soda/

Blackhead Removals Tips

Blackheads Removal Tips :

1. Egg White Mask : 

Egg whites form an easy mask that can be used to temporarily tighten pores, thus reducing chances of future blackheads, and will also remove current blackheads. Egg whites are also rich in nutrients for your skin, and are a little less drying than some other home remedies for blackheads.

You will need…

-1 egg

-Facial tissue or toilet paper

-A small bowl

-A clean towel

Directions :

Separate the yolk from the white and rinse your face. Pat your face dry and then apply a thin layer of egg white over your skin. There are two ways to go from here-

Place a strip of facial tissue or toilet paper over the wet egg white, being sure to press it onto your face gently. Allow the first layer to dry. Carefully apply a second layer of egg white over the tissue (try dipping your fingers in it and dabbing it on so the tissue doesn’t slide around a bunch. Let this layer dry as well before applying a third (optional.) When the mask is dry, your face may feel tight-this is supposed to happen. Peel the tissue off, and then gently wash your face to remove any residue. Pat dry and moisturize as usual.

Alternatively, you can leave out the tissue and simply apply 3-5 layers of egg white, being sure to let each layer dry in between applications. If you do not let the layers dry, this will not work!

2. Lemon Juice :

Since blackheads are caused by open, clogged, pores reacting to oxygen, it only makes sense that “shrinking” your pores down will help. Lemon juice is just the astringent substance needed to get the job done, however, it can lighten skin temporarily and it does make you sensitive to the sun, so load up on sunscreen if you plan on using this method in the summertime. If you have sensitive skin, try diluting the lemon juice with water first.

You will need…

-1 lemon

-cotton balls

-A small bottle

Directions:

Rinse your face and pat dry. Squeeze the lemon juice into a small bottle and then use just enough to dampen a cotton ball. Apply to affected areas 3-4 times a week, at bedtime. When you wake up, rinse your face with luke-warm water and apply moisturizer as usual. Store the rest of the juice in the refrigerator for up to a week. Be aware-the juice can sting sometimes!

3. Backing Soda and Water : 

A little baking soda goes a long way for blackheads, but don’t overdo it, as it can seriously dry out your skin thanks to its saltiness. While pH may or may not have a role to play in blackheads, the biggest reason baking soda helps is because of it’s small, fine, granules that can work as a natural and inexpensive way to occasionally exfoliate and remove anything clogging your pores (and therefore causing blackheads.)

You will need…

-1 part baking soda

-Fresh water

Directions :

Mix water with enough baking soda to form a thick, but spreadable, paste. Using a gentle circular motion, massage the paste into your skin. Rinse thoroughly with plain water, pat your face dry, and then make sure you moisturize.

4. Steam :

Steam may not literally open your pores (see blackhead myths below) but it can help reduce the appearance of them by softening up trapped sebum/dead skin cells that can fill out your pores and form blackheads.

You will need…

-A large bowl

-Water

-A soft clean towel

Directions :

Fill a bowl with boiling water. Let it cool briefly, then cover your head with a towel and lean over it for 5-10 minutes to allow the steam to loosen anything in your pores (form the towel like a tent so no steam escapes.) Be careful not to get to close or you risk burning your skin. When you are done, rinse your face with warm water and pat firmly but gently dry with a clean towel (or gently wipe away the blackheads.) Moisturize as usual. Repeat this several times a week, or as needed.

Skin care is a balancing act-keep that in mind whenever you’re doing something that involves cleansing or washing (or pore strips.) Overdoing it is going to make matter much worse in the long run. Pore strips are great when you really need them, but it’s best to try and prevent the blackheads in the first place by keeping up a good skin care regime.