Health Benefits of Almonds

Almonds have delicate flavor and delectable crunch, but also for their nutritional benefits. A handful of almonds are considered an important part of many popular weight management plans. A 28 gram serving (about 23 almonds) is an excellent source of nutrients and 100% cholesterol free, all for 160 calories. 

Almond Health Benefits 

Almonds area natural source of essential nutrients like vitamin E, calcium, good fat, dietary fibers and protein, satisfy our cravings and help us stay active and energized during lazy winter days. They are also very healthy as one ounce of almonds contains 13 grams of unsaturated fat, only 1 gram of saturated fat and absolutely no cholesterol. This makes almonds a simple, tasty and handy nut that gives you that full feeling. 

# No Trans Fat 

Since they do not include 'trans' fats, almonds help in maintaining even blood sugar levels throughout the day to give you sustained energy levels. If you are busy and always on the move, carrying a handful of almonds to snack on in the car on your way to work, or added to meals throughout the day will get you from one task to the next and make every day a success. Including almonds in your daily diet can go a long way in maintaining overall well-being of your body and help it deal with the seasonal changes that winter brings. 

# Brain Works 

Almond induces high intellectual level and has been considered as an essential food item for growing children. Every morning have 2-3 almonds soaked in water (over night) daily. 

# Regulates cholesterol 

Almonds help in increasing the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thus controlling cholesterol levels. 

# Good for heart 

Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries. 

# Skin care 

A massage with almond oil works wonders. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin. 

# Regulates Blood Pressure 

Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure. 

# Prevents Cancer 

Almond improves the movement of food through the colon, thereby preventing colon cancer. 

# Shield Against Diabetes 

Almonds helps in reducing the rise in sugar and insulin levels after meals. 

# Aides in Pregnancy 

Almond contains folic acid. Folic acid helps to reduces birth defects in newborn babies. 

Top Antioxidant Rich Foods

Antioxidants are highly essential today, considering the worldwide spread of different cancers and other life-threatening health conditions.

# Tomatoes

Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient. These dangerous free radicals can cause cell damage. Also, remember that cooking destroys much of vitamin C, so stick to raw tomatoes for these benefits.

Lycopene (a phytochemical) is known to lower cholesterol, cut risk of colorectal cancer and heart disease. Men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer.

# Eggs

Eggs, an excellent source of protein and biotin (vitamin B7) boosts hair growth. Additionally, egg yolks are a good source of iron, which research suggests helps alleviate hair loss caused by anaemia.

# Corn

A favorite in the monsoons, corn is packed full of antioxidants lutein, zeaxanthin and vitamin C. It helps protect your eyes.

# Spinach

Loaded with iron, and an amazing blood purifier, spinach is one of the best foods to add to your diet. It also contains the antioxidant lutein, and the essentials beta carotene and zeaxanthin which help protect your body against the various ill-effects of free radical damage.

# Blue Berries

Blueberries, strawberries and raspberries are not just meant to be in your ice creams, make it a point to eat these fruits raw, or as juices. Loaded with vitamin C, anthocyanins and quercetin, these berries can be added to your morning cereal, or whip up a handful of berries with a cup of yogurt, for freshly prepared fruit yogurt.

Blueberries reduce risk of prostate cancer, owing to high levels of proanthocyanidins (a subtype of flavonoids). The benefits of blueberries does not end there, this fruit can reduce risk of heart disease, age-related memory loss and type-2 diabetes all of which typically effect more men than women.

#Garlic 

It adds flavor to your dishes, and keeps your heart healthy. Garlic helps lower blood pressure and cholesterol and acts as a natural antibiotic. Just a clove of garlic contains vitamins A, C, E and the essential minerals selenium, sodium, iodine, iron, zinc, calcium, magnesium and potassium.

# Pomegranate

Pomegranates are a rich source of antioxidants. Therefore, it helps to protect your body's cells from free radicals, which cause premature aging. Free radicals are formed due to exposure to the sun and harmful toxins from the environment.

Packed with antioxidants, vitamins and minerals, pomegranate regularly can help lower cholesterol, a problem common to many men. Drinking a glass of pomegranate juice daily can slow down the progress of prostate cancer.

# Salmon

Salmon, a sea fish is a great source of omega-3 fatty acids, which can help treat the cause of many common health ailments in men. It not only helps reduce LDL or bad cholesterol, it also helps alleviate depression and cuts risk of prostate and colorectal cancer.

Ways to Fight Skin Tan

Excessive exposure to UV rays leads to many skin problems and skin tanning. 

The melanin in the skin increases and leads to pigmentation and it also causes rapid aging, fine lines, wrinkles and leathery skin. Those who already have a dark complexion, it is very necessary that they prevent their skin from tanning. To fight tan during the summer season, wear full sleeves clothes, if you are going to be out in the sun for long time. Least the exposure, less will be the tan. 

• Use hats and caps whenever possible. 

• There is nothing better than a umbrella on a bright sunny day. 

• Avoid sun between 10am - 3 pm. The UV rays are at their maximum intensity between this tie. 

• Don't forget the sunscreen. A broad spectrum sunscreen covering UVA & UVB of any SPF above 15 should be applied 20-30 mins before going in the sun on all exposed areas. 

• If you have been out in the sun, immediately rinse your face with cold water after coming home . This will minimize the tanning. 

• If you will be in water or swimmimg, sunscreen needs to be reapplied every hour. A water resistant sunscreen should be used. You can put aloe vera gel on all exposed areas. 

• Mix turmeric powder and lime juice and make a paste. Apply this thrice a week. It will help in reducing the tan. 

• Antioxidants in diet (in fruits and vegetables) or as supplements will help in maintaining the quality of the skin.

Managing Diabetes

Besides following a diabetic diet, there are few important parameters that you should have in place. 

To chalk out a diabetes control plan, basic ways to control and manage diabetes effectively:

Managing Diabetes

• Taking regular medications and going for periodic check-ups with doctors helps keep diabetes under control.

• Following a strict diet keeps diabetes under check. 

• A person with diabetes should follow a diet which is low in carbohydrates, high in fiber and contains adequate amounts of proteins, vitamins and minerals and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

• A person with diabetes should engage in some brisk physical exercise daily for about 45 minutes to 1 hour. Such lifestyle modifications keep the disease in control to a great extent.

• To keep one's diabetes in check, a person should do a self monitoring of blood glucose (SMBG) level.

Home Remedies for Glowing Skin

Eating fresh fruits and vegetables is an excellent way to promote internal health. Some kitchen ingredients can work wonders for skin care while being natural and cost effective.

Home remedies for glowing skin are: 

# Dry Skin

• Coconut Oil has anti-inflammatory properties. Virgin coconut oil or coconut butter makes a good moisturizer by providing a protective layer.
• Apricot and avocado oil mixed with glycerin can be massaged on the face followed by warm toweling for an instant glow.
• Mix almond oil with Vitamin E cream and apply at bedtime on face and hands. This leaves the skin soft and supple.

# Dry Lips

• Desi Ghee is the best emollient available off the kitchen shelf. Nothing works better than this.
• Apply a mixture of honey and antiseptic lip balm on the lips and leave them for 10-15 minutes. Remove with warm water.
• Mix together a few drops of glycerin, lemon juice and castor oil. Apply it on your lips and keep it overnight.

# Under Eye Circles

• Placing cucumber slices over tired eyes relaxes the fatigued eye muscles.
• Cooled tea bags can be used to rejuvenate the under eye areas. Tannins in tea help in fluid retention.

# Dark Elbows and Knees

• Mix sugar with honey and use it as a scrub twice a week. This is a wonderful natural polisher.
• Cut a lemon in half, and scrub your knees with it. Leave lime juice overnight on your dark elbows and knees and see the difference for yourself.
• Make a paste of milk cream, a pinch of turmeric, and 3 drops of basil leaf extract. Rub this mixture on dark elbows and knees and keep it overnight for maximum affect.

# Dull Skin

• Mix honey with milk powder. Make a thick paste and leave on for few minutes. For best results, it has to continued for a longer period.
• Rub a piece of papaya on the face and neck for 15 minutes or churn a ripe papaya, make a thick paste and apply the pulp on face and neck.

# Oily Skin

• Mix honey with some lemon juice. Apply the paste evenly on face, neck and back. Leave it on for at least 5-10 minutes. This also acts as natural skin bleach and controls oil production to some extent.
• You can apply Aloe vera on your face as it has excellent skin healing properties.
• You can also go for a mixture of aloe vera juice, turmeric powder, honey and rice flour to treat oily skin.

Word of Caution when using Home Remedies for Skin Care

1. Acne or acne prone skin or individuals with sensitive skin should not try home remedies or any self medication without consulting a doctor.
2. The healthier and fresher the food consumed, the better the skin looks and glows.
3. Eat plenty of antioxidant rich fruits and vegetables such as oranges, lemons, sweet lime, papaya, green tea, tomatoes, broccoli, spinach, sweet potatoes, and carrots.
4. Include omega 3 rich foods in the diet like walnuts, almonds and other nuts and seeds. These help in building skin immunity and glowing skin.

4 Simple Ways to Stay in Shape

The most difficult part after losing weight is to maintain it. 

Here are some easy ways for you to stay in shape:

Don't Sit for a very Long Time 

If you actually cut short your time of sitting constantly in front of the TV or your PC, and move around in between your working hours or generally at home, chances are you will not put on weight and also maintain it well.

Make Time for Regular Exercise

Though you might have reached your ideal weight but you still have to make some time for exercise on a regular basis. You don't ideally have to carry on the same set of exercises that you previously did to lose weight, but doing any sort of exercise will ensure that you stay in form and do not put on weight again.

Skip Fast Food 

Just because you've lost all those extra kilos does not mean that you can eat whatever you like. Instead you need to keep a tab on what you are eating regularly. Avoid munching on fatty foods. Though it might seem invigorating, but if you stay clear of fast foods, you will also stay in great shape.

Don't Drink Soda

Drinking diet drinks or sodas can actually make you fat! Instead opt for fresh fruit juices. Remember that you have to stick to your goals and you cannot afford to go back to your nasty junk food now.

Techniques to Lower Cholesterol

You can lower your cholesterol level just by adopting a few changes in your lifestyle. High cholestrol can cut down your lifespan due to various conditions like heart attack, high blood  pressure etc. Your main goal for healthy living is to control it. Follow these simple and effective techniques:

# 1 Set a goal 

Before adopting the goal of lowering your cholesterol, check with your doctor as to how much cholesterol level you need to get down. Lowering of the cholesterol can depend on various factors like obesity, heart disease, your current cholesterol level and smoking habits. Hence, voluntarily don't take up goals, as this can lead to serious life-threatening complications. 

# 2 Increase physical activity 

Include at least 30 minutes of exercise in your life daily. Exercise is one of the best techniques to lower cholesterol. It also helps to kick out stress, shed some kilos, boosts metabolism, kills some calories, reduces the level of triglycerides, helps to achieve a healthy weight and cuts down your risk for heart disease and diabetes. 

# 3 Shed those extra pounds 

Check if you're obese or overweight using a BMI calculator. Obesity or being overweight is very dangerous, as it stores fat in your body. Slimming down is the best way to combat this problem if you are overweight. Don't get fooled with quick weight loss or crash-diet program as it has several health harming effects. Follow a decent healthy program laid down by your dietician or your doctor to lower cholesterol by losing some extra weight. 

# 4 Fight cholesterol with beans 

Include these nutritious and healthy beans in your diet at least 3-4 times a week. Beans are the best weapons to fight cholesterol due to the presence of water soluble fibre called pectin. This fibre binds onto cholesterol and kicks it out of the body before causing any havoc in your body. 

# 5 Walking is good for your heart 

If you fail to match up time to go to a gym due to your hectic schedule, then worry not. Walking is one the best form of physical activity available-which is cheap and convenient. Skip your vehicles and go walking to your near-by destination. Brisk walking even for 20-40 minutes will help you drop your cholesterol level by 8.3 percent and also lower you're your heart disease risk. 

# 6 Limit your egg intake 

Eggs have always being considered as an enemy, when it comes to cholesterol or heart diseases. You can include eggs in your diet, but make sure you don't overdo it, and use very little oil. Or else, if you are having an egg in the morning reduce the consumption of cholesterol from other eating sources by skimping heavy food for lunch or indulging in salad for dinner. 

# 7 Include lean meat 

Cut down the consumption of meat from your diet, as red-meat is full of fat and trans fat. Prefer lean meats instead of opting in for fatty cuts of meat pieces. Even if you are having lean meat, choose a smaller portion of meat. 

# 8 Opt for a vegan diet 

Jumping into a vegetarian diet is one of the best techniques to lower cholesterol. Including a balanced vegetarian diet will boost your good health by supplying range of vitamins, minerals and antioxidants to your body. 

# 9 Get enough sleep 

Getting at least 8 hours of sleep is very essential to lower your cholesterol and heart disease risk. A good night sleep helps to heal your body, maintains the blood sugar level and improves your overall health and mental health. 

# 10 Drink green tea 

Green tea is filled with cholesterol reducing compounds like tannins and catechins. Both these compounds are very effective in reducing the bad cholesterol, help in reducing weight and decreases cholesterol absorption in the gut. Hence, drink green tea every morning as it is loaded with various health promoting factors. 

# 11 Eat fish 

Include fish like salmon and tuna in your diet at least 2-3 times a week, as they are loaded with omega-3 fatty acids. Omega-3 fatty acids helps in lowering cholesterol and various health risks associated with cholesterol. Even fish oil capsules are a great source of omega-3 fatty acids, but consult your doctor before trying out these supplements. 

# 12 Drink alcohol moderately 

Drink no more than two glasses of alcohol, if you want to protect your heart from cholesterol problems. Alcohol is very dangerous as it raises the high cholesterol level. Hence, drink sensibly and occasionally to ward off cholesterol problems from your life. 

# 13 Say No to a stressful life 

Stress is very hazardous to you as well as to your body. When you are stressed, your body releases chemicals into your body, which raises your blood pressure and ultimately reduces the blood flow to your heart. Hence, whenever you are stressed, adopt various techniques and kick stress out of your life at that very instant to reduce the effect of stress on your heart. 

# 14 Add psyllium seeds 

Psyllium seeds are a storehouse of healthy fibre. Take 1 teaspoon of pysllium powder in water at least 3 times daily. This is a very effective treatment which helps in lowering elevated cholesterol. 

# 15 Eat a healthy breakfast 

Start your day with a healthy breakfast, like cereals and oats. A healthy breakfast will help you to lower your cholesterol and over hogging in some unhealthy foodstuffs during the rest of the day. 

# 16 Watch your snacks 

It is natural for that evening stomach growling. When your stomachs roars add in low-fat snacks like carrots, dried fruits or fresh fruits. Completely avoid fried chips and candies as they are high in saturated fats and trans fats. 

# 17 Kick caffeine 

There is big connection between fluctuation in the cholesterol level and consumption of coffee. If you want to lower your cholesterol level, include not more than one cup of coffee if you are a coffee addict. But for best results in your health, avoid coffee from your diet altogether. 

# 18 Say no to smoke 

Smoking even one cigarette a day makes you closer to endless ailments including heart disease and lowering good cholesterol. Hence, quit smoking to avoid major heart problems. 

# 19 Eat garlic 

Garlic contains organo-sulphur. This component helps in reducing the level of bad fats in the blood, increases the excretion of total fat, helps in transporting cholesterol in the liver and reduces the adhesiveness of human blood platelets. Due, to so many health promoting factors, don't consume more than 2-3 cloves of garlic per day. 

# 20 Follow what you have planned 

Chase all the resolution you have in your mind to lead a healthy life. Follow whatever you and doctor planned to lower the cholesterol level. If you want to live a healthy life, you need to commit yourself to the plan, because to lower cholesterol you need to take better care of yourself.