Archive for the ‘Suggestions’ Category

EATING FOR HEALTH GUIDELINES

Healthy EatingEat plant based diet, especially leaves.

Ask yourself, ‘What kind of food would I eat? Start with this as your answer. Numerous studies point to the benefits of a plant-based diet: improved blood pressure, reduced risk of heart disease, drop in cholesterol and superior weight control.

Eat animals that has  eaten healthy.

At Eating Well we encourage sustainable raised choices when it comes to meat, poultry and seafood, both for our health and the health of the environment. The buyer’s guides and articles below will help guide you to the best choices.

Eat your colors.

The colors of many vegetables reflect the different antioxidant phytochemicals (anti-cancer stuff) they hold.Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals (micro nutrients)  as possible.

Shop the peripheries of the mall and stay out of the processed food aisle.

Processed food products rule the center aisles of the store, while the cases of mostly fresh food—produce, meat and fish, dairy—line the walls. If you keep to the edges of the store you’ll be much more likely to wind up with real food in your shopping cart.

Don’t undervalue the oily little fishes.

If there’s one food you should be eating (and possibly are not) it is the humble sardine. Sardines are one of the healthiest foods we can consume, according to health and environmental experts. These nutritional powerhouses are one of the best sources of omega-3 fats, with a huge 1,950 mg/per 3 oz. (that’s more per serving than salmon, tuna or just about any other food) and they’re packed with vitamin D. If you’re trying sardines for the first time, or you just really want to learn to like them, here are a few recipes to stoke your sardine love.

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Easy exams with good diet

Exam is a stressful endeavor, though it can be an enjoyable, stimulating and learning one for parents and kids alike, we’d rather love to make it demanding, fatiguing and dull. Mostly these characteristics of exam prep days are self-Imposed by following the dull patterns of past which compeers before us perfected.

Exams are stations were you take different tracks to life, though the ways to get to the station is still identical universally and there lies the problem. One of most unappreciated elements of exam prep is the nutrition of your kids. Diet plays a big part in your child’s groundwork for the exam day. Good diet can help your child to retain the vigor levels,  alertness , attention levels and improve memory as well. Ensure your child keeps drinking fluids throughout the day. Three big meals a day will make you lethargic mentally and physically. Eat five small servings at regular intervals, i.e. every three hours. Fluids should be taken regularly. So how to go about doing it, the below are some pertinent problems we tried to answer through this articles.

  • What diet offers your children best nutrition, liveliness, nourishment, peace and synchronization of thought?
  • How to deliver the best nutrition, in best measures for your children?

 

Food Schedule:

Breakfast 

Have breakfast, it is the most important meal of the day. Breakfast should be high on protein and low on carbohydrates and full of vitamins, minerals and essential fats.

  • 10-15 soaked almonds or 200 grams of groundnuts/green gram
  • 1 large glass of Skimmed/low fat  Milk (avoid whole fat milk)
  • Cheese and Wholegrain toast and corn flakes
  • Eggs
  • Banana  (semi raw) or fruit juice
  • Dosa/Idly and Sambar ( Carrots, drumsticks ,lentils and snake gourd)

 

 

Mid-morning

Very small portion with natural sugars only to keep you going till lunch

  • Banana, mangos or pineapples
  • Dried Dates or apricots or gooseberries
  • Water melon juice or Carrot Juice
  • Walnuts or almonds or groundnuts
  • Raggi power drink in milk

Lunch

Keep the lunch also low on carbohydrates and fats in order to not make you lethargic. Keep the portions also small. High protein foods like meat, fish, poultry, cheese and eggs stimulate the brain so are better for use at lunchtime. Keep a salad/leafy green vegetable portion to get the vitamins and minerals and a wholegrain bread for the carbohydrates. Very colorful vegetables are great like spinach, drum stick leaves, bell peppers, broccoli and carrots.

Evening

Or should I say midafternoon! You can opt or vegetables to munch on like carrots, radishes, celery. Proteins like cheese, boiled egg are a good option. Add a fruit for necessary sugars. Ginger tea (ginger boiled in water with honey) is great too.

 

Dinner

Starchy foods like pasta, rice and bread trigger the release of the hormone serotonin from the brain, which is relaxing and prepares you for sleep. Dinner time is a good time to have this. Mix it up with herbal rice porridge and pickle to help your child sleep better

Also ensure you have your dinner at least two hours before sleep. Keep a portion of salad again. Desserts, low on sugar and fats, are allowed but in a very small portion.

Avoid this:

Reduce caffeine intake (Coffee and Tea). Small quantity is great to give you a boost, more will give you jitters

Avoid fast food and fried food, chips and toffees, chocolates apart from making your brain sluggish they will give you extra calories which you are burning due low physical activities in exam days.

 

Wishing you a happy exam experience.

Regards,

Team Double Horse.