Health tips

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RICE

What you eat can have a dramatic effect on your health and fitness levels. You have heard the saying, 'You are what you eat'. That statement has more truth to it than most people realize. Unfortunately in today's world our diets are filled with 'junk' foods.

The key to long term health and wellness is to be consistent with practicing the right diet, exercise and stress management habits. There is no shortcut or miracle pill that will keep you healthy so put the effort necessary to learn and apply what you need to know for optimal health.

Six ways to remain fit and healthy

Eat the right food : Have baked or steamed food instead of fried food. Include lot of fresh salads and fruits in your diet. Take only one type of fruit at a time. Go for healthy food products. Go for hand pounded rice instead of white rice. Avoid Maida and white bread instead use whole wheat flour, brown bread and oat bran .
Water : Drink lot of water. Drink clean and boiled water.
Walk : Whenever you are going somewhere near, make it a point to walk. Go for a walk every morning.
Learn something new : Develop a new hobby. It keeps your mind engaged.
Yoga and meditation : Yoga is one of the best ways to keep yourself fit and healthy. Meditation calms and relaxes your mind.
Clean Habits : Do not take alcohol, smoke or chew tobacco

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.

Breakfast and Weight

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it has several important roles in maintaining health.
Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

Normalizes bowel movements.
Helps maintain bowel integrity and health.
Lowers blood cholesterol levels.
Helps control blood sugar levels.
Aids in weight loss.

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

Grains and whole-grain products.
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds

About wheat

Wheat is the most important cereal crop in the world. Wheat, in its natural unrefined state, features a host of important vitamins and minerals as well as significant amounts of soluble fibre,. Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat or whole wheat flour rather than those that are refined and stripped of their natural goodness. If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive!

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