Indian vegetarian GM diet to lose weight

Every second person may think of the change of their body. But it’s a little bit of hard to work out. It takes immense dedication and a whole lot of hard work. Here you have a diet plan to slim down your body in just 7 days. It is the best vegetarian diet to lose weight. This vegetarian diet is to lose weight that will help to lose weight very quickly, which is called a GM diet plan.

The vegetarian diet plan for weight loss is just to lose weight that maintain for a slim and proportionate body. It will help you with eating vegetables and fruits that help to boost up the metabolic rate. Vegetarian diets and weight loss go hand in hand. This is the healthiest and the fastest way to shed weight and it became famous around the world.

GM diet vegetarian plan for quick weight loss

GM diet includes the intake of fruits, vegetables and starch. You need to avoid alcohol for a few days, especially at the time of diet. It increases the uric acid in the body that leads to water retention. It also detoxifies the process from taking place.

  • You have to drink up to 10 glasses of water every day.
  • Water will boost your metabolism and remove the unwanted pounds from the body.
  • It also relieves your body from any kind of anxiety.

Day 1 diet plan

In the first consume only fruits that include grapes, bananas, litchi, and mangoes. There is no limit you can have them in any quantity you like. The only source of nutrition is from fruits. Consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can prefer fruits only not other than it. You can also eat for at least 20 times a day. It helps to lose 3 pounds on your first day.

Day 2 diet plan

On the second day you should eat with vegetables. Boiled or raw vegetables will be better. You can have boiled potato and a teaspoon of butter. It gives your body enough energy and carbohydrates for the day. Consume only one potato. Add a pinch of oregano or basil to make the vegetables more edible. This gives calorie free with a good amount of fiber and nutrients.

Day 3 diet plan

You can eat fruits and vegetables. Eat any quantity of you like and drink lots of water. Avoid potatoes that are getting enough carbohydrates from the fruits. It can burn the excess pounds. Your cravings may try to dominate, but think about the weight loss.

Day 4 diet plan

Not to eat bananas on the first three days. On the 4th day you can eat up to 6 bananas for the whole day. Drink 4 glasses of milk. It helps in weight gain. They act as a source of potassium and sodium in the body. It helps intake of salt that is reduced, bananas will do the job. Have a cup of highly diluted soup for a meal. It consists of capsicum, onions, garlic, and tomatoes. You can drink it only 1 time a day. It helps to refresh your taste buds from al the vegetable and fruit intake.

Day 5 diet plan

On the day 5 you can have a tasty meal with munch on tomatoes, sprouts, and cottage cheese or pannier. You can also add soya chunks to your meal and prepare a tasty soup with the mentioned ingredients and drink it. Increase your water intake. You can eat up to 6 tomatoes and increase the water intake with ¼ of the daily consumption. It can cleanse your body of uric acid. The tomatoes are for fiber and digestion process. It can purify your body from all kinds of toxins.

Day 6 diet plan

On the day 6 you will be eating sprouts, cottage cheese and other vegetables excluding tomatoes. The tasty soup and lots of water should help you through the day. It can provide vitamins and fiber to your body. Consume large amounts of water/

Day 7 diet plan

The last and final day of the diet will be light on your toes and happy inside with fresh fruits, one cup of brown rice or half chapathi and other vegetables you want to eat.

Advantages of GM diet plan

GM diet was developed for the well being of General Motors Inc. Employees. The reason is called the GM diet plan. The aim of the program is to gain a healthy body.

  • It helps to lose weight 5 to 8 kilograms in 7 days.
  • Natural glow to skin
  • It also reduces the flab around the tummy and waist.
  • It eliminates toxins that will make you feel light and energetic.

You would never want to break the diet because you know the value of it. It can make sure that you are healthy enough to practice this diet.

GM diet benefits

The GM diet is the best assembled by General motor company for its employees. Thus, the general motor diet or GM diet is best and plan your 7 days diet that may benefit as the way you designed it.

  • GM diet has the biggest benefit of quick weight loss. People and drop their weight up to 3 – 6 Kilograms within a week.
  • GM diet helps to flush out toxins from your system. This is best diet and mostly involves in eating large amounts of fruits and vegetables daily. This helps in providing micro nutrients to the body.
  • GM diet preferred foods, do not crowd the gut. Thus, it enhances your entire digestive system. This helps to remove wastes and toxins from your body.
  • GM diet makes you fit and keeps you healthy. This helps in healthy weight loss and does not affect your immune or digestive system.

What are the do’s and don’ts of GM diet

  • Drink plenty of water such as 10 glasses of water every day. This strict diet lead to headaches, malaise, profound sweating and weakness. Thus, the side effects increase, if you won’t take proper hydration. So, always be dehydrated and it’s better to cleanse the body system.
  • Gm diet consists of lots of vegetables and fruits. If you are keen on following it for a week, then make sure to have a huge variety of fruits and vegetables that will ensure the availability of all micro nutrients to your body. This helps you to sustain the monotony and keeps you away from side effects.
  • A proper GM diet plan is good for quick weight loss. Along with this diet plan, a proper 45 minutes exercise and walking is important. This helps to ensure that your muscles are toned and can lose weight from the right areas. This helps to burn fat and reduces body weight.
  • Avoid drinking alcohol as it contains lots of calories and can leave a part of the toxins that insert into your system. GM diet is a low calorie diet plan. Thus, in taking alcohol while following GM diet may leads to hypoglycemia which is called as low blood sugar. This sometimes causes blackouts, drowsiness and fainting.

Home remedies on how to reduce breast size

Breasts are signs of a women’s beauty as long as they are of perfect size and shape. Sometimes breasts grow much larger than usual.  Large breasts can create health problems which include neck pain, back pain, and shortness of breath. This can lead to loss of confidence, unattractive figure and awkward posture.

Breast size can be reduced by simple changes in lifestyle, changes in diet, inclusion of exercise and some home remedies. A loss of overall fat in the body will also help in reduction of the size of the breasts.

Large breast is the most important beauty assets of every woman, but extra large breasts not only make them feel uncomfortable but sometimes cause a lot of embarrassment. Women want their breasts to be perfectly shaped and sized.

The common causes of enlarged breast are weight gain, obesity, hormonal changes, lactation, genetics, and side effects of drugs. There are natural ways to reduce the breast size. This can cause some health issues like neck pain, breast cancer, arthritis, back pain.

Change in your diet can change the breast size. It can lower your overall body fat. Focus on low impact cardio workouts since most women have very large breasts.

Hindi tips on how to reduce breast size fast at home]

Homemade tips to reduce breast size

Tips to reduce breast size naturally

Herbal treatment of green tea to reduce breast size

Green tea is effective in weight loss and reduces breast size. Cathechins in green tea promote weight loss by stimulating the body to burn calories and decrease body fat. It helps to reduce breast size. Green tea reduces the risk of breast cancer. Take 1 teaspoon of green tea leaves to a cup of hot water. Cover and steep for a few minutes. Strain the solution and add a little honey. Drink at least 3 – 4 cups of green tea daily for a few months.

Egg white for oversized breast

Egg white helps to reduce breast size. It will help you to get firm breasts and tighten the chest area to make your breasts look smaller. Beat the white portion of one egg thoroughly into a smooth cream like texture. Apply this paste on the bottom of the breasts. Leave it for about 30 minutes. Mix the juice of onion in a glass of water. Use the mixture to rinse off the egg white. Repeat this remedy once daily for a few weeks to see firmer, smaller breasts.

Balanced diet changes for proper weight

Opt for healthy, balanced diet that will aid proper weight that is less fat in your body. It leads to a natural reduction in breast size as well. Include as many fresh, organic fruits in your diet. Fruits are high in water and have antioxidant property that reduces weight and remain healthy. Eat more green vegetables like kale, broccoli, spinach and others. Get your protein from seafood like fish. Fish are low in calories that help with weight loss. Eat more nuts, which are good sources of energy and helps with weight management. Minimize your salt, unhealthy fat and sugar intake. Stay away from processed, fatty, and deep fried foods. Drink plenty of water or fresh fruit and vegetable juices. Avoid soft drinks and juices with artificial sweeteners.

Massage reduces body fat and size of the breast

Massage an age old remedy to reduce overall body fat that will decrease the breast size. When massaging your breasts, give equal time to each breast. Apply warm olive oil or coconut oil on your breasts. Use your middle finger and ring finger; massage your breasts in circular motions and upward direction for about 10 minutes. Repeat the process twice a day for at least 3 months to notice size reduction.

Neem and turmeric mixture for increased breast 

Neem and turmeric helps to reduce inflammation of the breasts during breastfeeding. They contain anti-inflammatory properties. The size of your breasts will automatically reduce the breast size. Boil a handful of neem leaves in 4 cups of water for about 10 minutes, and then strain it. Mix them well and add 2 teaspoons of turmeric powder and a little honey. Drink the herbal water for few months daily.

Flaxseed to decrease estrogen in the body

Flaxseed contains omega 3 fatty acids that help to reduce estrogen levels in the body. A high estrogen level is one of the reasons behind enlarges breasts. It helps to remove harmful toxins from the body. Take a tablespoon of ground flaxseeds in a glass of hot water. Drink it once daily. You can also take 1 – 2 tablespoon of flaxseed oil daily.

Ginger to increase metabolic rate

Ginger is used to reduce breast size that increases the body metabolic rate to help or burn more fat. It affects the breast size that is mostly made of fatty tissues. Boil 1 teaspoon of grated ginger in 1 cup of water. Let it boil for about 10 minutes. Strain the solution and add a little honey to it. Sip it slowly. Drink 2 – 3 cups in a day helps to reduce your breast size.

Cardio exercises for increased breast size

Regular cardio exercises help in reducing the overall weight of the body.  Low impact cardio exercise like a stationary bike, treadmill is good for women with large breasts. Specific strength-training exercises help to tighten the chest muscles and reduce breast size Aerobic exercises help to reduce overall body fat which in turn reduce the size of the breasts. These exercised include stair climbing, cycling and brisk walking.

Dietary changes to reduce body fat

Women with large breasts and heavy figure must stick to a balanced diet with more of fruits and vegetables. Processed and fried foods with high oil content must be avoided. It is better to avoid high calorific drinks as the sugar content in it also increases body fat. Avoid soft drinks and go for natural fresh fruit drinks without sugar, which is good for health.

Fenugreek packs for breast reduction

Fenugreek has many health benefits and is known to enhance the beauty of women by helping in breast reduction. Fenugreek seeds contain some compounds that are helpful in firming and reducing the size of women’s breast. This pack is prepared by making a paste of fenugreek powder and water.  The breasts should be massaged with this paste for 15 minutes and then washed clean with water.

Egg and onion pack in reduction of breast size

Beat an egg white and apply it on the bottom side of the breasts and leave it to dry for half an hour.  Extract the juice from the onion and some water to it. Clean the egg white from the breasts with the onion juice water. This remedy will make the breasts firm and help in the reduction of the size also.

Top best exercises to reduce breast size

How to reduce breast size naturally with push ups

woman-pushup-workout

The best common exercise that is very difficult to build up shoulders and chest muscles is by pushups. These pushups can reduce breast size. You should lie down on your stomach and stretch your legs and make sure that the feet are close to each other. Now, place your palms on the ground with the support of the fingers and are apart from each other for balance and support. Push your chest upwards and stay in that position for about two seconds. Repeat the process for at least 10 times, twice a day for better results.

Regular jogging can reduce breast size

how-to-reduce-breast-size-jogging

The best and effective way to reduce extra fat in the body is by morning and evening jogging in the garden or park or beach. Jogging helps to reduce the oversize breasts, which will work out on the entire body work. Daily at least 20 minutes of jogging can reduce your body fat and reduce breast size.

Swimming exercise for reducing breast size

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Swimming is the best and a very good choice for increased breast size. Swimming is more effects of Cardio exercise such as back and front strokes. These will work on your shoulders and chest muscles to reduce the fat of breasts. This will give an attractive good shape for breasts.

Climbing stairs is another exercise for oversize breasts

stair running -woman

The best and most easy exercise that you can enjoy is climbing up and down on stairs. Repeat the exercise for about 15 – 20 minutes in a day. This exercise will be very effective and blissful for your body and also reduces breast size also.

A technique of wall press exercise

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You should stand facing the wall and place your palms on the wall. Then, press your palms against the wall which is a good exercise for your pectoral muscles. Practice these exercises to reduce oversized breasts. This also helps to decrease the increased fat in the breasts and keeps you fit.

Hip shifting exercise to reduce breast size fast at home

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Do you know that there is a connection to hips to breasts and this exercise can do wonders? The hip shifting exercise makes the connection stronger. You should stand straight and raise your hands in upward direction. The palms are interlocked and make sure to bring them parallel to the ground. Slowly, release your index finger and inhale pushes your hips towards the right side. Exhale your breath while you are bringing your hips back to the starting position. Repeat this exercise for about 10 minutes and you can achieve the best results.

[ Top exercises to reduce breast size in Hindi ]

Homemade tips for eye care

The eye is the most sensitive and beautiful part of our body. The eye needs lot of care and attention, if you neglect them reflect insight, irritation, dark circles, wrinkles, under eye bags etc. The eyes are the among the first parts of our body to betray our age. The eyes give lots of trouble like dark circles, puffy eyes, wrinkles. By following the below mentioned tips you will achieve beautiful and bright eyes.

Nowadays, most of people are facing a lot of problems as they are spending most of their time on computers, mobiles, TV’s etc. So just take care of eyes, which help you to live a great life. The eyes are extremely complex sensory organs. About 85% of the total sensory input to our brains originates from our sense of sight, while only the other 15% comes from the other four senses of hearing, smell, touch, and taste.

Here the remedies which help everyone to take care of your eyes and makes your eyes beautiful and healthy.

Potato

Potato is very good for eye care. Take fresh rounded slices of potato and put it over your eyes. Let it leave for about 10-15 minutes and then remove it. It helps in keeping your eyes stress free and lustrous.

Cucumber

Cucumber also plays the same role as potato. Keep small round slice of cucumber over your closed eyes. Keep it for 10-15 minutes and then it will relief from eyes pain and stress.

Green vegetables and fruits

Vegetables like tomato, spinach are good for eye care and makes eyes healthy. Fruits that rich in vitamin A are essential for healthy eyes and proper eye sight.

Rose petals

It is a great medicine for the treatment of cataract. Take 9-10 petals of fresh rose, mix it with raspberry leaves, and put this in a glass of water. Leave it for a few hours and then wash off your eyes with it. It gives fast relief to the day long tearing eyes.

Cold water

Wash your eyes with cold water 3-4 times a day. It is especially when coming from outside. It is also important thing that should never be avoided is intake of fluid like water and freshly prepared fruit juice. Water and fluids have lots of positive effects in keeping eyes and the entire body system healthy and glowing.

Home treatment for eye care

Dark Circles

  • Apply chilled tea bags or cotton balls to your eyes. They also work in the same way.
  • Saturate cotton balls with chilled milk and place them on your eyes. Milk provides relief to your eyes, helps in lightening the color and cleanses the eye area gently.
  • Place chilled inverted tea spoons on your eyes.
  • Place chilled slices of cucumber or Apple on your eyes and relax for 10-15 minutes. Do this daily and you will see results in a week or two.
  • Apply herbal tea (green tea, preferably) on your eye area with cotton balls. This would also clean your eyes.

Wrinkles

  • Put a thin layer of egg white under your eyes to remove the wrinkles.
  • Massage pure coconut oil gently on the area having wrinkles at bed time.
  • Pure castor oil prevents formation of wrinkles.
  • Rub a slice of pineapple or green apple on your wrinkles.
  • Mix turmeric with sugar cane juice and apply to prevent wrinkles and slow aging.
  • Mix lemon juice with honey and apply several times a day to fade away wrinkles.

Puffy Eyes

  • Slice of potato also works beautifully on puffy eyes.
  • Apply warm tea bags on your eyes.
  • Cold compresses are good.
  • Put a slice of freshly cut fig on your eye bags and see them disappear magically.

Exercises for healthy eyes

  • Clean eyes with cold water that effectively work for health and disease free eyes. Fill your mouth with cold water and stay like that for some time. Again clean your eyes with fresh water and take out the water from the mouth.
  • Place tea bags over the eyes. This will reduce the inflammation, but also will reduce eye swelling.
  • There is a severe pain the eyes by continuous staring for 4-5 hours in front of a computer. At least blink your eyes 5-6 times to give quick relief.
  • Sit straight and take a long breath. Rotate your eye balls clockwise and anti-clockwise for 10-15 times.
  • Rub your hands together and cover your eyes; the warmth coming from the palm relaxes eye tissues and gives fast relief from pain.

Foods that contain vitamins for a healthy diet

A vitamin doesn’t give you energy, but do help you stay healthy. Vitamins must get them from the foods you eat. Vitamins need small amounts and most people can meet their vitamin needs and eating a variety of healthy foods.

Two types of vitamins are available that are water soluble and fat soluble. Water soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folate. Because they are not stored in large amounts in the body and some extra is lost through your urine. Fat soluble vitamins include vitamins A, D, E and K and they can be stored in your body.

A diet that includes most of these fruits, vegetables, meats and dairy products will ensure that you get your daily vitamin requirement, without the need for supplements.

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. As it promotes good vision and helps to maintain healthy bones, teeth, skin and soft tissues. Sources of vitamin A include both animal and plant sources.

Vitamin A is available in eggs, chicken, fish, seafood, apple, apricots, oranges, mangos, cantaloupe, watermelon, kiwis, plums, peaches, blackberries, green vegetables, carrots, spinach, pumpkin, peas, broccoli, tomato, wheat germ and dairy products such as cheese, milk and yogurt.

Vitamin B

Vitamin B complex includes B1, B2, B3, B6, B12 and folate folic acid. It helps in cell repair, digestion and metabolism and boosts that immune system. Sources are bananas, broccoli, dates, dairy products, fish, figs, nuts, seeds, spinach, pulses and potatoes

Vitamin B1 Thiamine

It gives healthy heart & nervous system, optimizes your metabolism & brain function. It aids in circulation, blood formation, growth, muscle tone, energy and learning. It may be helpful in protecting against Alzheimer’s disease.

Vitamin B2 Riboflavin

It gives healthy skin, hair, and nails. It maintains formation of antibodies and red blood cells. It can facilitate carbohydrate, fat, and protein metabolism. It aids against stress and fatigue. It may be helpful protecting against bowel cancer.

Vitamin B3 Niacin

It gives healthy nervous system, skin, tongue, and digestive system. It aids in better blood circulation and energy. Lowers the bad LDL cholesterol levels and increases the good HDL levels in the blood.

Vitamin B5 Pantothenic Acid

This anti-stress vitamin fortifies white blood cells. It supports the adrenal glands in producing hormones. Builds cells and assists them in metabolizing fats & carbohydrates to produce energy.

Vitamin B6 Pyridoxine

It promotes a healthy central nervous and immune system. It aids in normal cellular growth and healthy skin. It helps to turn food into energy.

Vitamin B12 Cyanocobalamin

Maintains a healthy nervous system and creates nerve coverings called myelin sheaths that protect nerve endings. It supports red blood cell production. It helps in preventing anemia and the use of iron.

Vitamin C

May help prevent cell damage and reduce the risk of certain cancers, heart disease and other diseases. Helps heal cuts and wounds and keeps gums healthy. It protects you from infections by keeping your immune system healthy. Increases the amount of iron your body absorbs from some foods. Sources of vitamin C are Citrus fruits such as oranges, grapefruits, and their juices, kiwi, strawberries, mangoes, papaya, red, yellow and green peppers, broccoli, Brussels sprouts, tomatoes, raw dark leafy vegetables.

Vitamin D

Vitamin D is vital for healthy bones and teeth as it absorbs calcium and maintains the level of calcium and phosphorous. Sun is the best source for vitamin D. Several food sources are also available with the best food sources of vitamin D. They include cereals, corn flakes, mashed potatoes, dairy products, green vegetables, milk, yogurt, organ meats, eggs and salmon.

Vitamin E

Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E are avocado, tomato, watercress, Brussels, spinach, berries, salmon, whole grain, nuts, sunflower oil, olive oil and mackerel.

Vitamin K

Vitamin K plays a vital role in the blood clotting process in the body and helps to main strong bones. The best food sources of vitamin K are meat, liver, egg yolk, whole grain, sprouts, celery, parsley, iceberg lettuce, peas, asparagus, cabbage, cucumbers, broccoli and soybean.

Vitamin P

Vitamin P is known as biaflavonoids and it helps in blood circulation by strengthening the capillaries. People whose diet includes fruits and vegetables, automatically can fulfill vitamin P requirement as brightly colored fruits and vegetables are good sources of vitamin P. The best food sources of vitamin P are oranges, lemons, tangerines, mangos, grapefruit, cherries, blackberries and plums, carrots, tomatoes, green pepper, broccoli, onions, red wine, buckwheat and garlic.

Best mineral foods – The most nutritious foods rich in minerals

Minerals that help your body grow and stay healthy. Your body needs minerals to perform different functions, from building healthy bones to transmitting electrical impulses along nerves. In fact, some minerals help to maintain a normal heart beat and make hormones. Since minerals are an essential part of a healthy diet, it is important to learn which foods are good sources of these nutrients.

Foods Rich in Magnesium, Calcium and Potassium

Magnesium: A good source of magnesium includes vegetables, dry fruits and meat products. Good dietary sources of magnesium includes legumes, whole grains, wheat bran, soybean flour, whole-wheat flour, oat bran, spinach, beet greens, green leafy vegetables and Swiss chard. Your muscles, kidneys and heart require magnesium to function optimally.

Calcium: Milk and dairy products are main source of calcium. There are essential minerals by consuming drumsticks, fenugreek, black gram and watermelon. Good sources of calcium include cheeses, kale, cabbage, turnip greens, bok choy, broccoli, dark leafy greens, kelp, dried figs, sardines, canned salmon, oysters, hazelnuts, yogurt, milk and cottage cheese. Your body uses calcium to form and maintain strong bones and teeth. Seafood is also a good source of calcium.

Potassium: Potassium is found in mils, fresh fruits, radish, potatoes, garlic and meat. Foods such as tomatoes, avocados, orange juice, bananas, cantaloupes, cod, flounder, salmon and chicken contain decent amounts of potassium. Potassium ensures that your digestive and muscular systems perform their assigned functions effectively.

Foods Rich in Sodium, Phosphorus and Chloride

Sodium: Sodium is essentially found in common salt, milk, carrots, radishes, beetroots, egg, fish and meat. Sodium helps control your blood volume and blood pressure. Good sources of sodium include celery. Both calcium and phosphorus helps build strong bones and teeth.

Phosphorus: The foods that contain substantial amounts of phosphorus include eggs, dairy products, fish, meat, poultry, legumes and nuts.

Chloride: Chloride helps maintain proper balance of fluids in your body. Tomatoes, lettuce, seaweed, rye, olives, table salt and celery contain high levels of chloride.

Foods Rich in Iron, Manganese and Zinc

Iron: The main source of iron is green leafy vegetables, green grams, dates, seasame mangoes, eggs and meat. Iron is a component of red blood cells, which carry oxygen to the cells throughout your body. Dried peas and beans, nuts and seeds, legumes and whole grains contain good amounts of iron, as do lean red meat, shellfish, poultry, fish, liver and other organ meats.

Manganese: A food source of magnesium includes legumes, vegetables, dry fruits, fish and meat products. Your body needs manganese to make sex hormones, blood-clotting factors, connective tissue and bones. Pineapples, wheat germ, nuts and seeds, whole grains and legumes are rich dietary sources of manganese.

Zinc: Zinc plays a vital role in reproduction, vision, growth, blood clotting, smell and the immune system. Black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens and sunflower seeds are good sources of zinc.

Foods Rich in Iodine and Chromium

Iodine: Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. Your body synthesizes thyroid hormones with the support of iodine. Thyroid hormones contribute to normal growth and development. Great sources of iodine include lima beans, soybeans, garlic, sesame seeds, Swiss chard, seafood, spinach, turnip greens and summer squash.

Chromium: Chromium helps to enhance the function of a hormone called insulin, which plays a fundamental role in regulating blood sugar levels. Your body uses insulin to convert sugar and starches into the energy. Brewer’s yeast, oatmeal, mushrooms, asparagus, whole grains, organ meats, nuts and prunes have high amounts of chromium.

Foods Rich in Copper, Selenium and Molybdenum

Copper: Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. Enriched cereals, navy beans, lentils, soybeans, mushrooms, potatoes, tomatoes, sweet potatoes and organ meats are rich sources of copper.

Selenium: Selenium is a part of several enzymes necessary for the body to properly function. Excellent sources of selenium include shellfish, butter, fish, wheat germ, whole grains, brewer’s yeast, sunflower seeds and Brazil nuts.

Molybdenum: Molybdenum plays an important role in various biological processes, including the production of energy in cells, the development of the nervous system and the processing of waste in the kidneys. Molybdenum includes legumes, such as peas, lentils and beans, grain products and nuts.

6 Healthy Eating Tips for Glowing Skin

We strive for glowing, radiant skin is constantly on our minds. To help your skin look its best with six simple habits that can definitely help you to get your skin glow.

Fruit and veggie rich diet

A UK study found that photos of subjects who ate a fruit and veggie rich diet were rated as more attractive than those with suntans! Scientists say antioxidants are the key, because they improve circulation, and alter skin pigment. Those thought to have the greatest impact are lycopene, which gives tomatoes their red color and watermelon its pink hue, and beta-carotene, found in carrots, sweet potatoes, cantaloupe, broccoli, and leafy greens. Polyphenols, which cause blood to rush to the skin surface, also play a role. They’re found in dark grapes, cherries, plums, apples, blackberries, and blueberries.

Include “good” fat in every meal

Today most of people don’t know that not all fats are created equal, but many don’t realize the beauty benefits of consuming enough good fat i.e., cells in the top layer of your skin only live about 30 days, and while you don’t feel or see it happening, you shed up to 40,000 skin cells every minute of the day. Healthy fats help you absorb more antioxidants – up to 13 times more according to some research. Include a moderate amount of plant-based fat in every meal, like a tablespoon of extra virgin coconut or olive oil, a quarter of a ripe avocado, or two tablespoons of nuts or seeds.

Eat to fight age-promoters

Nasty substances called advanced glycation endproducts or AGEs are produced when food is cooked to high temperatures using dry heat, like roasting, baking, broiling, and grilling. Studies have found that AGEs lower the body’s ability to control inflammation; a known trigger of premature aging, so minimizing your intake is a smart strategy for maintaining youthful skin. To slash them, whip up more “naked” veggie dishes, like summer slaw, marinated cucumbers, and sliced vine-ripened tomatoes dressed with fresh basil and balsamic. And when you do cook, use lower temperatures, even if it takes a little longer. One study found that scrambled eggs cooked over medium-low heat contained about half the AGE levels of those prepared over high heat.

Nix dehydrators

Ms. Perry reportedly became a teetotaler, and traded coffee for green tea; two changes that may help your skin stay better hydrated, since alcohol and caffeine are both diuretics. In addition to its toxic effects, beer, wine and liquor interfere with sleep, and lead to water retention (i.e. puffy eyes and face). As for coffee versus tea, an eight ounce cup of brewed java packs 100-200 mg of caffeine, compared to just 20-40 in the same sized serving of green tea. After one cup of coffee, switch to green tea or water, and for every 12-ounce beer (bottle or can), 5-ounce wine (a little smaller than a single serve yogurt container), or 1.5-ounce serving of distilled spirits (shot glass), drink a full glass of H2O.

Choose collagen-building foods

Fortunately, a healthy diet can help defy gravity, at least a bit. One study led by researchers at Manchester and Newcastle Universities found that consuming a combo of cooked tomatoes and olive oil led to much higher levels of pro-collagen, a molecule that gives skin its structure and keeps it firm. Other foods known to support collagen and improve skin stability include citrus fruits, peppers, tea, and berries.

Reach for foods that fight UV rays (including chocolate!)

In one recent study, a group of women added hot cocoa with either high or low flavonoids content to their daily breakfasts. After exposing the ladies’ to UV light, researchers found that the skin of those who drank the flavonoids-rich cocoa experienced up to 25% less reddening, compared to no change in the low flavonoids group. In addition, after 12 weeks, the skin of the flavonoids-rich drinkers was 16% denser, 11% thicker, 13% moister, 30% less rough, and 42% less scaly than at the start of the experiment. The foods scientifically shown to fight sun damage include green leafy vegetables, and fatty fish like salmon and sardines. Both work by reducing inflammation and inhibiting the DNA damage that leads to sunburns.

Healthy Diet – Eat more vegetables

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. 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. Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health.

Vegetables with different colors provide different benefits. So you should eat rainbow of vegetables every day with every meal that keeps you with good health. Vegetables contain higher concentrations of minerals, vitamins and antioxidants.

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Green vegetables

Take vegetables that are bright and dark green lettuce. Mustard greens, Chinese cabbage, broccoli, spinach and kale are just a few of the options that all packed with calcium magnesium, potassium, iron, zinc and vitamins A, C, E and K.

Starchy/Sweet vegetables

Add healthy sweetness to your meals. The natural sweet vegetables are corn, yams, onions, corn, green bananas, green peas, water chestnuts and squash.

Red and orange vegetables

Red and orange vegetables are good sources of potassium, which is an essential nutrient for regulating your blood pressure. The red and orange vegetables are acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes.

Beans and peas

Beans are high in soluble fiber, folate, magnesium, iron and potassium. These heart healthy nutrients help to lower cholesterol, triglycerides, blood pressure and reduce risk of coronary artery disease, diabetes and osteoporosis.

Peas are soluble in fiber, lean protein, folate, magnesium, potassium and zinc. They contain vitamin B6, high iron and a mineral that helps manage blood pressure and prevent osteoporosis. Some of the peas and beans are black beans, black eyed peas, split peas, kidney beans, lentils, soy beans, navy and white beans.

Other vegetables

There are some more other vegetables like avocado, cabbage, cauliflower, cucumber, eggplant, beets, mushrooms, okra, artichokes and asparagus.

How much is needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Vegetable subgroup recommendations are given as amounts to eat weekly. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. The specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.

Health benefits

Eating vegetables provides health benefits with people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

  • Vegetables that are rich in fiber may reduce the risk of heart disease, obesity and type 2 diabetes.
  • Vegetables with high potassium may lower blood pressure and may reduce the risk of developing kidney stones and help to decrease bone loss.
  • Vegetables are naturally low in fat and calories. None have cholesterol.
  • Vegetables are important sources of many nutrients like potassium, dietary fiber, folate, vitamin A and vitamin C.

Selection of vegetables

Organic verities tend to be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded with numerous health benefiting anti-oxidants.

  • Buy that feature freshness, bright in color and flavor and feel heavy in your hands.
  • Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).

How to use vegetables?

You need to do immediately after shopping, wash them, especially green leafy vegetables. Rinse in salt water for few minutes and gently swish in cool water until you are satisfied with cleanliness.

Fruit and vegetable intake improves your mental health

We all know that eating fruits and vegetables is healthy. Now, scientists say that this healthy eating habit can improve your mental health too. A new research has found that a healthy nutrition, with increased consumption of fruits and vegetables taken five times a day, has a substantial positive effect on mental health.

Research focused on fruit and vegetable intake improves mental health. It has linked increased consumption with better physical health, but a new study published in the British Medical Journal found that it also influenced mental well-being.

Researchers at the University of Warwick’s Medical School used data from the Health Survey for England to assess mental well-being in relation to factors such as fruit and vegetable intake. That the study include 13,983 adults (56% female) ages 16 and older. The survey responses from 2010 and 2011 were analyzed using the Warwick-Edinburgh Mental Well-being Scale to estimate low and high mental well-being.

“Mental well-being is more than the absence of mental illness or psychiatric pathology,” the study said. “It implies ‘feeling good’ and ‘functioning well’ and includes aspects such as optimism, happiness, self-esteem, resilience, agency autonomy and good relationships with others.”

  • The research found that 33.5% of participants with high mental well-being consumed five or more portions of fruit and vegetables a day.
  • Only 6.8% of the respondents who consumed less than one portion a day showed a high mental well-being.
  • In addition, 31.4% of the respondents with a high mental well-being ate 2 to 4 portions and 28.4% consumed 1 to 2 portions.

The data suggests that an individual with a higher fruit and vegetable intake will have a decreased chance of having a low mental well-being, which may lead to a later development of a mental or physical illness. Fruit and vegetable intake was consistently associated with better well-being in both men and women.

“Fruit and vegetable consumption might also be acting as a proxy for a complex set of highly correlated dietary exposures, including fish and whole grains, which might contribute to the observed associations,” the researchers said. “Our finding is, of course, in line with a large body of epidemiological and trial evidence on the beneficial role of fruit and vegetable intake in general well-being and prevention of major chronic disease across several populations and age groups.”

The study is the first comprehensive analysis of behaviors associated with mental well-being in a large, nationally representative sample of a general population.

Benefits of Eating Fruits and Vegetables 

Fruits and vegetables contain a wide variety of different nutrients that have many different effects on the body. These nutrients include carotenoids, folate, vitamin C, vitamin E, selenium, flavonoids and various other phytochemicals.

  • It controls your weight
  • Lower your risk of stroke, heart disease, and high blood pressure.
  • Reduce your risk of type 2 diabetes
  • Lower your risk of cancer