Parental fights causes stress among kids

Children who get distressed because of constant parental conflicts have higher levels of cortisol, a stress hormone, according to scientists.
While it is known that children who witness their parents fighting are prone to psychological problems, the biological responses going on behind these behavioural reactions have now been uncovered. The study, by researchers at the University of Rochester, the University of Minnesota and the University of Notre Dame, was conducted on 208 6-year-olds and their mothers.



"Our results indicate that children who are distressed by conflict between their parents show greater biological sensitivity to conflict in the form of higher levels of the stress hormone, cortisol," said Patrick T. Davies, professor of psychology at the University of Rochester, who led the study.
He added, "Because higher levels of cortisol have been linked to a wide range of mental and physical health difficulties, high levels of cortisol may help explain why children who experience high levels of distress when their parents argue are more likely to experience later health problems."
The authors suggested that the study has implications for policy and practice. The common practice of judging how well intervention programs are doing, based solely on improvements in how children function psychologically may need to be changed to include physiological measures like cortisol levels.The findings revealed that children who were very distressed by the conflicts in the lab had higher levels of cortisol in response to their parents fighting.
Children's levels of hostility and their involvement during the arguments weren''t always related to their levels of cortisol, the study found. But children who were very distressed and very involved in response to parental fighting had especially high levels of cortisol. The researchers aimed to find out if children who showed specific behaviour patterns of reacting to conflict also had changes in cortisol levels during simulated telephone arguments between their parents.
For the study, they measured children's distress, hostility, and level of involvement in the arguments, and received reports from the mothers about how their children responded when parents fought at home. Then, cortisol levels were measured by taking saliva samples before and after the conflicts in the lab.

Corp to keep a tab on food stalls at Onam fairs

Onam fairs as well as the food stalls, set up at various places in the city to boost the festive mood, will come under the scanner of the Kochi corporation as the officials have decided to start conducting surprise checks from Friday.
Food inspectors and health inspectors will check the food items like 'payasam', chips and other eatables offered at these fairs, said standing committee chairman, Health Committee, T K Ashraf. Four vehicles would be allotted to officials for the purpose.
"It has been brought to our attention that sub-standard food is being sold at road-side eateries and stalls set up for the festival season. There would be regular inspection till September 7," he told ToI. Raids will be conducted at all zones. It is also decided to grade hotels and eateries in the city. "Grading will be based on quality of food and cleanliness practised in hotels and restaurants," he added.

15 warning signs of depression

Source: Times of India - Rejuvenate

Most of us have felt down in the dumps or in a rut from time to time. But depression is more than that—it is a serious medical illness that affects 1 in 10 adults in the U.S. Despite these numbers, it is often underdiagnosed and undertreated. Would you recognize serious depression in yourself or a loved one? Here are 15 warning signs to watch for.

Diagnosing Depression

For some people, a dramatic life event like a death in the family or divorce can set off symptoms that are immediate and drastic. For others, depression manifests in slow, subtle ways that are harder for friends to notice — and sometimes even harder to diagnose. Doctors have a set list of specific symptoms, and someone meets the clinical requirements of a major depressive episode if they experience five of those symptoms during a period of two weeks. As you read through these warning signs, if they sound familiar, of if you know someone who has shown signs of a depressed mood or loss of interest, the first move is to see a doctor or qualified therapist for an official diagnosis. Most importantly, if you're personally having thoughts about harming yourself or others, please seek immediate help from a friend and or medical professional.

 Get Serious About Depression

Too many people casually toss around the word “depressed.” Whether used to describe yourself, a friend, family member or colleague, it’s an easy way to explain someone’s mood, attitude or behavior. But depression is a serious condition with serious consequences, one with clinical standards for diagnosis and real treatment options. To understand clinical depression and how it affects the mind and body, you need to know the warning signs.

Change in Appetite and Weight

While a reduced appetite is a common symptom of depression, so is an overly active one. Wild swings in hunger, and being consistently hungrier or less hungry than normal can all be signals of major depression. A change in appetite may be difficult to perceive; instead you may notice that you’ve gained or lost weight. If your weight has changed significantly, talk to your doctor.

Low Energy

Lethargy isn’t just “a case of the Mondays.” It’s an overall feeling of low energy, including slowed thinking and even slowed down motion. Feeling sluggish is an early warning sign, and prolonged physical and mental slowness are the systemic clues that the body gives when depression is setting in.

Trouble Focusing

When the body slows down, the effects show in the brain’s processes too. Mental slowdown includes a loss of focus, especially on problems or topics that used to be easy. As depression sets in, people tend to become indecisive and have trouble concentrating on simple tasks. Tasks that were once quick and easy become difficult and frustrating.

Apathy

Loss of interest in activities and topics that you used to enjoy is a classic symptom of depression. It’s normal to wake up tired and unmotivated from time to time, but letting go of a regular fitness routine, skipping book clubs or other hobby meetings that you used to find fun, or ditching classes or work on a consistent basis could indicate depression.

Detaching From Friends

Loss of interest can apply to people as well as activities. When facing depression, people withdraw and turn friends and family members away. Though it may be the most important time to draw on a support system, a bout with depression usually causes people to isolate themselves and deal with the condition alone. That usually makes things even worse.

Sleep

If you’re like most people, chances are you’re not getting enough sleep anyway, so judging “too much” or “too little” sleep might not be easy. Insomnia is more than just a night or two of tossing and turning: those who are depressed spend weeks battling fatigue and low-quality sleep. A sudden increase in sleep or desire to sleep all the time or sleep instead of participating in fun activities is a major tip off that depression is setting in, too.

Detect changes in your sleep patterns

Irritability

Irritability is another warning sign of depression. Especially in typically pleasant people, sudden mood swings aren’t just a result of hormones or “waking up on the wrong side of the bed” — they’re alerts. The tendencies to become agitated with minimal provocation or to become irritable for no reason are both tied closely to clinical depression.

Sadness

Being sad may sound like an obvious sign of depression, but this level of sadness goes beyond the passing feelings that may come throughout the day. In major depression, sadness is a pervasive feeling. It’s extreme, almost inescapable and comes with little explanation. Unprompted crying spells are a key warning of major depression.

Feelings of Worthlessness

 Along with extreme sadness can come feelings of worthlessness and helplessness. Depression can cause people to lose hope and even feel that the value of their own life has diminished or disappeared. Things seem unimportant, and yet not good enough. Those who are depressed sometimes feel as if the whole world has lost meaning and find it impossible to control all of the negativity surrounding them, feeling unjustified guilt over uncontrollable issues, from global issues like war and poverty to personal troubles like family issues or being sick.

Suicidal Tendencies

The feeling that life isn’t worth living is just a step away from suicidal tendencies, a warning sign that requires immediate action. Even the closest friends or siblings may not notice that someone is having frequent thoughts of suicide. If you’re experiencing these feelings, immediately contact someone you trust, like a friend, relative, doctor, therapist or other mental healthcare clinician, adviser, or a religious or spiritual leader. If you don’t feel comfortable with those resources, or they aren’t responding to your needs, reach out to professional help.

Recklessness

Before someone with depression reaches the point of suicidal tendencies, there are other signs to look for. Those with depression will often turn to risky behavior. Though it may not be a pursuit of death, turning to reckless activities, from dangerous stunts to drunk or impaired driving, recklessness is an important sign to look out for.

Alcohol Abuse

When you’re feeling down in the dumps, do you find yourself reaching for a glass of wine, a bottle of beer or even a shot of vodka for a “pick-me-up?” Problems with alcohol abuse led to increased major depression as opposed to major depression leading to alcohol abuse, suggests a 2009 study conducted by the Christchurch School of Medicine and Health Sciences in New Zealand. However, it is common behavior for those who are battling depression to turn to alcohol as a form of self-medication to numb their pain. Because of its association with depression, alcohol abuse is a definite warning sign that depression might not be far behind.

Low Sex Drive

A sudden drop in libido is usually associated with some physical or mental change. It goes along with a loss of interest in general social contact as a very common sign of depression. Clinical depression is so extreme as to virtually eliminate an individual’s pursuit of any kind of joy or pleasure, including physical contact and sex.

Pain

Though depression may seem like it all takes place in the head, it can be a full-body condition. Partly because people with depression aren’t getting the right amount of sleep or a balanced, nutritious diet, physical pain can set in. Headaches are the most common pain depression symptom, though back pain and aching joints and muscles are also possible. Even stomach and digestive problems can arise and be related to depression.

Prescription Drug Abuse

From pain to sleep disorders, people with depression have plenty of justifiable reasons to take strong prescription drugs. Unfortunately, they also have a tendency to abuse these drugs. Combine the inclination toward reckless behavior, physical pain and the need to escape, and the temptation to abuse prescription drugs is often just too great. Prescription drug abuse is even more frightening because of the potential risk for inflating suicidal tendencies. Additionally, some prescription drugs have a risk of depression as a side effect, even when taken in the proper dose. If you think someone may be abusing prescription drugs or if you think your medication may be affecting your mood, call a doctor.

Treatment Options

Not everyone knows that depression is a clinical condition with guidelines for diagnosis, so if you recognize these warning signs in yourself or someone you know, address the issues and seek medical help. Very often the biggest challenge is accepting the problem. In talking with a doctor, you’ll learn the various treatment methods, ranging from prescription pills to talk therapy, and figure out which treatment — or combination of treatments — works best for you.

Prevention

While there is no sure way to prevent depression, there are things you can do to help you through tough days and keep your depression from worsening. Working to control your stress and anxiety levels, maintaining strong relationships with supportive friends and family and treatment at the earliest sign of problem can help. Also, maintaining treatment long-term and routine therapy may help in preventing a relapse.

K Yoga Therapy for healthy and younger looking skin

Dr. Kurien S. Thomas

We often complain about our skin. We are worried when we see wrinkles on our face and loosening of our skin at different parts of our body. We easily put the blame on our age. This is most easiest way to react to our problems on skin.

How does skin age? Have we ever thought of it? What is skin made up of?

The real reason is that we never tried to know our skin better. Visiting a beauty clinic is not the solution for enhancing beauty and treating your skin. It is much deeper than you ever thought about.

The skin consists of three main layers: epidermis, dermis and subcutaneous tissue.

The skin is the largest organ in the body, comprising about 15% of the body weight. The total skin surface of an adult ranges from 12 to 20 square feet. In terms of chemical composition, the skin is about 70% water, 25% protein and 2% lipids. The remainder includes trace minerals, nucleic acids, glycosoaminoglycans, proteoglycans and various other chemicals.

The epidermis is the topmost layer of the skin. It is the first contact between you and the outside world. The epidermis consists of three types of cells keratinocytes, melanocytes and Langerhans cells. The total thickness of the epidermis is usually about 0.5 - 1 mm. At the lowermost portion of the epidermis are immature, rapidly dividing keratinocytes. As they mature, keratinocytes lose water, flatten out and move upward. Eventually, at the end of their life cylce, they reach the uppermost layer of the epidermis called stratum corneum. Stratum corneum consists mainly of dead keratinocytes, hardened proteins (keratin) and lipids, forming a protective crust. Dead cells from stratum corneum continuously slough off and are replaced by new ones coming from below. The skin completely renews itself every 3 - 5 weeks. Most mild peels work by partly removing the stratum corneum and thus speeding up skin renewal.

The dermis is the middle layer of the skin located between the epidermis and subcutaneous tissue. It is the thickest of the skin layers and comprises a tight, sturdy mesh of collagen and elastin fibers. Both collagen and elastin are critically important skin proteins: collagen is responsible for the structural support and elastin for the resilience of the skin. The key type of cells in the dermis is fibroblasts, which synthesize collagen, elastin and other structural molecules. The proper function of fibroblasts is highly important for overall skin health.

The dermis also contains capillaries (tiny blood vessels) and lymph nodes (depots of immune cells). The former are important for oxygenating and nourishing the skin, and the latter -- for protecting it from invading microorganisms.

The dermis contains sebacious glands, sweat glands, hair follicles as well as a relatively small number of nerve and muscle sells. Sebacious glands, located around hair follicles, are of particular importance for skin health as they produce sebum, an oily protective substance that lubricates and waterproofs the skin and hair. When sebacious gland produce too little sebum, as is common in older people, the skin becomes excessively dry and more prone to wrinkling. Conversely, overproduction or improper composition of sebum, as is common in adolescents, often leads to acne.

Subcutaneoustissue is the innermost layer of the skin located under the dermis and consisting mainly of fat. The predominant type of cells in the subcutaneous tissue is adipocytes or fat cells. Subcutaneous fat acts as a shock absorber and heat insulator, protecting underlying tissues from cold and mechanical trauma. Interestingly, most mammals lack subcutaneous tissue because their fur serves as a shock absorber and heat insulator. Sweat glands and minute muscles attached to hair follicles originate in subcutaneous tissue.

The loss of subcutaneous tissue, often occurring with age, leads to facial sag and accentuates wrinkles. A common procedure performed by dermatologists to counteract this process is to inject fat (collected elsewhere in the body) under the wrinkles on the face.

Understanding these facts we need to understand our skin better to reduce it from falling a prey to pre-mature aging, sagging, loosing its luster and above smart appearance that skin provides.

K Yoga Therapy is the right solution to hit this issue in minute details. K Yoga Therapy not only helps your body to rectify the current skin issues it also tunes it to give birth the new skin that is rich in texture, colour and quality thereby making your skin look young, fresh, appear smart  and also remain healthy to protect against microorganisms.

K Yoga Therapy  has the potential to reduce facial wrinkles and produce a natural 'face-lift'. K Yoga Therapy will bring much needed nutrients and oxygen to rejuvenate and remove toxin causing matter. Mentally you will become calmer and your body will not experience stress like effects that will cause you to frown and spoil up your facial appearanes. Also you will sleep a lot better and this always help in a fresh ready to go look.

The result is firmer facial muscles, which cause a reduction in wrinkles, and a natural face-lift.

K Yoga Therapy  will take years from your face and add years to your life. As you get older, you will take on an ageless appearance. No one will have any idea how old you are, not that it matters.

For more information visit: http://www.effectivelivingclinic.com/

Young Hearts in Danger

The heart now suffers young, thanks to our drastically changed lifestyle. Heart attacks are increasingly being reported among youngsters starting in their twenties and up to late thirties.
Reasons? Stress, sedentary lifestyle, obesity and diabetes, genetic disorders like familial hypercholesterolaemia and many others. “Definitely, the numbers are on the rise.
Heart attacks were unheard of in 30 to 40 years age bracket. In the last couple of years, we are noticing this trend. We see at least one to two heart-attack cases among youngsters every month. It is a big number,” says cardiologist Dr Devananda, who recently operated on a 27-year-old software engineer Rupesh Mathur, who suffered a massive heart attack with severe blockage in three arteries and underwent bypass surgery. According to cardiologist Julius Punnen at M S Ramaiah Narayana Hrudalaya Heart Centre: “Some time ago, we hardly ever saw such cases among people in their 30s. We are getting a fair number of young patients, which shows the trend is increasing. We don’t have official statistics though,” he told TOI.

YOUNG CAN’T TAKE IT

The worrying issue is that a young heart is far more damaged and suffers a more dangerous heart attack than that of an older person. “There are a number of technical reasons. In an older person, the calcium settles on cholesterol over a period of time and the heart slowly gets used to the condition. In younger ones, there is a sudden plaque rupture. Even if the vessel has a little bit of cholesterol, it bleeds, which makes the arteries expand and the heart suddenly suffers a massive heart attack,” added Dr Devananada.

WOMEN ALSO VULNERABLE

Despite the general notion that women have a natural protection from heart attacks due to their estrogen levels, heart attacks are increasing among them, for smoking has become common. Recently, a 22-yearold girl had to get stents fixed due to artery blockages by Dr Devananda. In the US, however, the problem has come down by 20% due to changes made in workplaces and awareness about physical activity.

INDIANS GENETICALLY PRONE

Indians are genetically more prone to heart disease than Westerners. In the West, the disease sets in in the origins or bifurcations of the large coronary arteries, but among Indians, a good portion of the artery is diseased, and is more diffused. “Due to genetic difference, treatment becomes difficult. The other reason why heart attacks strike the young is because of the earlier onset of diabetes,” he added.
   According to cardiologist Dr Devi Shetty, earlier, young sons would bring aged parents for cardiac problems, but, today, it is the reverse with a 60-year-old father bringing his less-than-40-year-old son for heart disease treatment.
   “We recently treated a 21 and 22 year old, and, in both cases, the patients were genetically predisposed to the disease. Lifestyle factors affect those in their early 30’s,” he said

GENETIC AND LIFESTYLE DISORDER

Dr Devi Shetty adds: “Indians are three times more vulnerable to cardiac problems than Europeans. Indian food is rich and in no other food culture is so much oil and carbohydrates used. The increasing non-vegetarian eating habits are also adding to the cardiac problem.” Paediatric    cardiologist    from Sri    Jayadeva Institute of Cardiology, Dr I B Vijayalakshmi said, there are three main causes for heart attacks among youngsters. One of the main reasons is a genetic disorder — familial hypercholesterolaemia. It is characterized by high cholesterol level resulting in severe cardiovascular disease in childhood. Undue stress and pressure, and addiction to junk food, alcohol, tobacco consumption and sedentary lifestyle also cause heart attacks at a young age.

 IT’S NOT NEW

“This problem was identified ten years ago itself. The youngest patient I treated is a 12 year old, three of his coronary arteries were blocked and he had to undergo bypass surgery. He had a history of familial hypercholesterolaemia. Another case was that of 19-year-old boy who had a massive heart attack. A genetic disorder accompanied by stress caused the attack. But not many are aware of familial hypercholesterolaemia, so even when a active young person dies, it is shocking to most.” said Dr Vijayalakshmi.

BE POSITIVE

Participating in extra curricular activities, doing yoga, meditation and having a positive outlook are important. “Several studies show that those who have self-confidence and believe in God have a 50% less chance of having a heart attack. When we close our eyes and pray, the brain releases endorphins, which are 100 times more powerful than morphine given by doctors. As tension reduces and a positive attitude builds up, the body is at peace, this is important for a healthy heart,” said Dr Vijayalakshmi.

WATCH OUT FOR STRESS

Until 1993, not many were aware of the fact that stress can cause heart attacks. It was noticed in Japan, when hundreds of women and adults started complaining of heart problems. However, most of them got better with psychological therapy, that too within 24 hours. This proved stress could cause heart attacks. “This is one of the main reasons why yoga and meditation are popular in developed countries,” said Dr Vijayalakshmi.

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Look for K Yoga Therapy for young hearts to be out of danger

Heart Attacks Are Getting Common Among Those in Their 20s And 30s

Nirmala M Nagaraj & Jayashree Nandi | TNN

A healthy sex life: 10 reasons to make love

-  Exercise.


"Sexual activity is a form of physical exercise," according to Dr. Michael Cirigliano of the University of Pennsylvania School of Medicine. Making love three times a week burns around 7,500 calories in a year -- the equivalent of jogging 75 miles.

·  Heavy Breathing. 


A night of love can raise the amount of oxygen in cells, helping to keep organs and tissues functioning at their peak.

·  Strong Bones and Muscles. 


"Any kind of physical exercise is going to increase testosterone," states Dr. Karen Donahey, director of the Sex and Marital Therapy Program at Chicago's Northwestern University Medical Center. Testosterone is believed to help keep men's bones and muscles strong.

·  Lowered Cholesterol. 


Making love regularly can lower levels of the body's total cholesterol slightly, while positively changing the ratio of good-to-bad cholesterol.

·  Pain Relief. 


Sex can lower levels of "arthritic pain, whiplash pain and headache pain," according to Dr. Beverly Whipple, president-elect of the American Association of Sex Educators, Counselors and Therapists. Hormones that are released during sexual excitement and orgasm can elevate pain thresholds.

·  DHEA -- Without Supplements. 


DHEA (dehydroepiandrosterone), a popular supplemental hormone, is released naturally during lovemaking. "Just before orgasm and ejaculation," Crenshaw says, "DHEA spikes to levels three to five times higher than usual."

·  Prostate Protection. 


Researchers say prostate trouble may arise or be worsened by fluid buildup within the gland. Regular ejaculation will help wash out those fluids. Be cautious when suddenly changing frequency -- sudden changes may also trigger prostate problems.

·  Stress Relief. 


"Sex can be a very effective way of reducing stress levels," Donahey told Men's Health.

·  Love Will Keep Us Together. 


Crenshaw says affectionate touch will increase levels of oxytocin -- the "bonding hormone." Oxytocin is a desire-enhancing chemical secreted by the pituitary. Regular oxytocin release may help encourage frequent lovemaking.

·  Hormones -- Naturally.


"Regular lovemaking can increase a woman's estrogen level, protect her heart and keep her vaginal tissues more supple," states Donahey.

Easy tips for planning a healthy diet and sticking to it

  

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success  

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

 

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce.

 

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. See Healthy Fast Food for tips on making healthier fast food choices.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Healthy eating tip 10:  Plan quick and easy meals ahead 

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you.

Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.