Thursday, 20 April 2017

Health benefits of chayote

  • Chayote like pumpkin is one of the vegetables which is very low calories; provide just 16 calories per 100 g and contain no saturated fats or cholesterol. However, it is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Being a low-calorie and fiber-rich vegetable; the dieticians often recommend it in cholesterol controlling and weight reduction programs.
  • They are relatively good sources of the B-complex vitamin, folates. 100 g fresh mirliton carries 93 µg or 23% of daily recommended intake. Folates are essential for cell division, and DNA synthesis. When taken adequately before and during early pregnancy, this vitamin can help prevent neural tube defects in the newborn babies.
  • As in other gourd family vegetables like zucchini, chayote too provides moderate levels of potassium. 100 g fresh fruit contains 125 mg or 2.5% of recommended daily requirements of this electrolyte.
  • Furthermore, chayote contain small levels of aglycone flavonoid polyphenolic antioxidants such as apigenin and luteolin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in cancer, aging, and various disease processes.
  • Fresh mirliton-pears are adequate sources of antioxidant vitamin-C. Provide about 7.7 mg or 13% of RDA per 100g.
  • Further, they are also good in a B-complex group of vitamins like thiamin, pyridoxine, riboflavin, and minerals like iron, manganese, phosphorus, zinc, and copper.
    Energy19 Kcal<1 td="">
    Carbohydrates4.51 g3.5%
    Protein0.82 g1.5%
    Total Fat0.13 g<1 td="">
    Cholesterol0 mg0%
    Dietary Fiber1.7 g4.5%
    Vitamins
    Folates93 µg23%
    Niacin0.470 mg3%
    Pantothenic acid0.249 mg5%
    Pyridoxine0.076 mg6%
    Riboflavin0.029 mg2%
    Thiamin0.025 mg2%
    Vitamin A0 IU0%
    Vitamin C7.7 mg13%
    Vitamin E0.12 mg<1 td="">
    Vitamin K4.1 µg4%
    Electrolytes
    Sodium2 mg<1 td="">
    Potassium125 mg2.5%
    Minerals
    Calcium17 mg1.7%
    Iron0.34 mg4%
    Magnesium12 mg3%
    Manganese0.189 mg8%
    Phosphorus18 mg2.5%
    Selenium0.2 µg<1 td="">
    Zinc0.74 mg7%
    Phyto-nutrients
    Carotene-ß0 µg--
    Crypto-xanthin-ß0 µg--
    Lutein-zeaxanthin0 µg--

Tuesday, 18 April 2017

on a Keto diet /my lttle experience

Meat & Seafood

Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well
  • Beef
  • Beef Jerky (watch the sugar counts on these)
  • Chicken Breast
  • Chicken Leg
  • Chicken Thigh
  • Chicken Wings
  • Chuck Steak
  • Clams
  • Crab
  • Duck
  • Eggs (chicken, duck, goose)
  • Elk
  • Emu
  • Goat
  • Goose
  • Ground Beef
  • Ground lamb
  • Ham
  • Hot dogs
  • Kangaroo
  • Kielbasa
  • Lamb Chops
  • Lamb rack
  • Lobster
  • Mussel
  • New York Steak
  • Ostrich
  • Oyster
  • Pheasant
  • Pork
  • Pork Chops
  • Poultry
  • Quail
  • Rabbit
  • Rattlesnake
  • Reindeer
  • Salmon
  • Sausage
  • Scallop
  • Shrimp
  • Spam
  • Steak
  • Trout
  • Turkey
  • Turtle
  • Veal
  • Venison Steaks
BUT BEWARE OF:
Breaded Meats. Breadcrumbs and batter often have flour and other carb-loaded ingredients.
Cured Meats. Honey and sugars are the main ingredients used to cure meat… watch the carb counts on these meats, they tend to add up quickly.
Glazes and Sauces. Glazes are packed with sugar and a lot of traditional sauces use cornstarch or flour as thickening agents. So many carbs!
Processed Meats. Some processed meats have starchy fillers added to stretch the product. If it’s not 100% meat, there are probably hidden carbs. Keep an eye out for this!

Vegetables

Vegetables are awesome on a ketogenic diet, but they can be a little tricky sometimes. As a general rule of thumb, if it’s green and leafy go for it. If it’s starchy, it’s best to avoid it when you’re first starting out.
Keto is a low carb diet, but it’s not necessarily a NO carb diet. While vegetables do have carbohydrates, a lot of that can be chalked up to fiber. Fiber is discounted when you calculate your “net” carbs, so you actually have more wiggle room to add in vegetables. They are a great source of vitamins and nutrients, so be sure to eat your veggies!
The veggies listed below are just a taste of low carb veggies. Be sure to check out my searchable, sortable keto vegetable list for a comprehensive overview!
  • Alfalfa Sprout
  • Asparagus
  • Artichoke
  • Arugula
  • Avocado
  • Banana Pepper
  • Beet Greens
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Brussels Sprout
  • Butterhead Lettuce
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chayote
  • Chicory Greens
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Green Beans
  • Iceberg Lettuce
  • Jalapeno Pepper
  • Jicama
  • Kohlrabi
  • Mung Bean
  • Mushroom
  • Mustard Greens
  • Nori
  • Okra
  • Radish
  • Red Tomatoes
  • Romaine
  • Rutabaga
  • Spaghetti Squash
  • Spinach
  • Summer Squash
  • Tomatillo
  • Turnip
  • Water Spinach
  • Yellow Tomatoes
  • Zucchini

Dairy

Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.
It’s best to avoid low fat or fat free dairy items entirely. These products usually have tons of added sugar or other starchy fillers to make them more palatable. When you remove fat, you destroy the natural flavor and completely change the consistency. Food companies use sugar to make up for it. Fat is not bad and it most certainly does not make you fat! Don’t shy away, embrace it on the keto diet!
  • Blue Cheese
  • Brie
  • Butter
  • Cheddar Cheese
  • Colby Jack Cheese
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Goat Cheese
  • Gouda
  • Heavy Whipping Cream
  • Mozzarella Cheese
  • Parmesan Cheese
  • Provolone Cheese
  • Ricotta
  • Sour Cream
  • Swiss Cheese
  • Unsweetened Greek Yogurt
  • Unsweetened Plain Yogurt
But BEWARE: Some people find that dairy stalls their weight loss. Dairy sensitivies are very common, so you may need to revisit how much dairy you are eating if you notice any issues.

Fats & Oils

Fats are fuel for the keto diet! Seriously, I mean it! Fats are the source you need to obtain most of your calories from on a ketogenic diet. Think: USDA food pyramid flipped upside down and that might give you a good idea of how much fat you should really be eating.
Your macro goals on the keto diet will focus on eating minimal amounts of carbs, moderate amounts of protein (enough to maintain your muscle mass), and the rest of your nutritional needs will be met with fat. That’s the basis of most keto calculators!

(Check out my post What Are Macros? for more information about how dietary fat plays a role in the keto diet.)
Now, this doesn’t mean you need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They are nice treats or occasional meal replacements, but you don’t need them in addition to balanced keto meals.
  • Animal Fats
  • Avocado Oil
  • Butter
  • Cocoa Butter
  • Coconut Oil
  • Flaxseed Oil
  • Ghee (clarified butter)
  • Hemp Oil
  • Lard
  • Macadamia Oil
  • Mayonnaise
  • Olive Oil
  • Palm Oil
  • Peanut Oil
  • Pumpkin Seed Oil
  • Red Palm Oil
  • Sesame Oil
  • Tallow
  • Tea Seed Oil
  • Walnut Oil
But BEWARE:
Avoid processed vegetable oils, margarine, and trans fatty acids as they can be damaging to your health.

Drinks

Water and broth are best, hands down. You need to stay hydrated and manage your electrolyte balance when getting into ketosis or you will not feel very good. Water and broth will help you do this! I would recommend sticking to water and broth to start with and gradually adding in other drinks when you need variety.
While coffee, diet pop and booze are all low in carbs, caffeine and alcohol are known diuretics. If you choose to drink these, it may be more challenging to stay hydrated.
When you do choose to drink alcohol, beware that the keto diet significantly lowers your alcohol tolerance level. Stick to one or two drinks tops! Even if you could drink someone under the table before, you will severely regret overdoing it while in ketosis. Consider this your warning! I’m trying to save you from the ultimate hangover from hell!
  • Broth
  • Club Soda
  • Coffee
  • Cream
  • Diet Soda
  • Dry Wines
  • Hard Alcohol
  • Herbal Tea
  • Seltzer Water
  • Unsweetened Almond Milk
  • Unsweetened Tea
  • Water

Fruits

Yes, you can have fruit on the keto diet. No it is not a “free” food you can eat unlimited amounts of. Fruit is naturally sweet and that means it has carbohydrates that need to be accounted for. If and when you choose to eat fruit, measure your intake before you grab a handful and shove it into your mouth.
Just like veggies, starchy fruits should be avoided. I’m looking at you, bananas!
Still iffy about certain fruits? Double check the carbohydrate counts in a nutrition database to make sure your fruit of choice is not too sugary. The carb counts can really creep up on you if you don’t track and measure. Be careful! Don’t let your sweet tooth take over your portion control or you will kick your cute little butt right out of ketosis.
Limited amounts of:
  • Blackberries
  • Blueberries
  • Boysenberries
  • Cherries
  • Cranberries
  • Currants
  • Gooseberries
  • Loganberries
  • Cantaloupe
  • Honeydew Melon
  • Raspberries
  • Strawberries
Absolutely NO FRUIT JUICE!

Nuts and Seeds

Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.
There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.
  • Almonds
  • Almond Butter
  • Almond Flour
  • Almond Meal
  • Brazil Nuts
  • Cashews
  • Cashew Butter
  • Coconut
  • Coconut Flour
  • Hazelnuts
  • Hemp Hearts
  • Macadamias
  • Macadamia Butter
  • Peanuts
  • Peanut Butter
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Soy Nuts
  • Soy Nut Butter
  • Sunflower Seeds
  • Sunflower Seed Butter
  • Sunflower Seed Flour
  • Tahini
  • Walnuts

The “Other” Stuff

Notice I’ve only touched on real, whole foods in the keto foods list. There’s a reason for that: you’ll do just fine with the foods above! You can make delicious, satisfying, healthful meals without overcomplicating things. Pinky promise.
I wholeheartedly believe that the best thing you can do to improve your health is to start cooking at home. Skip the takeout with questionable ingredients. Ditch the processed foods. Nourish your body the way nature intended!
You don’t need to rely on processed foods and restaurants to hit your macros and reach your goals. Stick to the basics, especially when you are first starting out.
When in doubt, check the nutrition label. Focus on limiting carbs. Total carbs – fiber = net carbs. Come back to the foods list as you need it and be sure to download the free guide so you always have it handy.
from  the net 

Wednesday, 25 May 2016

http://www.healthylivingdoctor365.com/

Goodbye Cholesterol, Blood Glucose, Lipids And Triglycerides !
Hypertension and high cholesterol levels are very common medical conditions that affect Americans from all ages. Bad eating habits and physical inactivity are the reasons for these conditions. All the junk food, artificial sugars, deep fried and processed food, they all lead to various health issues, among which high levels of bad LDL cholesterol. This is very dangerous situation which can lead to a number of life-threatening diseases.
High cholesterol levels can lead to arterial plaque buildup and cause arterial hardening known as atherosclerosis. This narrows down the arteries are slowing down or blocking the blood flow to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle – and inevitably a heart attack.

Home»General»Home Remedies»Recipes» Goodbye Cholesterol, Blood Glucose, Lipids And Triglycerides !
Goodbye Cholesterol, Blood Glucose, Lipids And Triglycerides !
Hypertension and high cholesterol levels are very common medical conditions that affect Americans from all ages. Bad eating habits and physical inactivity are the reasons for these conditions. All the junk food, artificial sugars, deep fried and processed food, they all lead to various health issues, among which high levels of bad LDL cholesterol. This is very dangerous situation which can lead to a number of life-threatening diseases.
High cholesterol levels can lead to arterial plaque buildup and cause arterial hardening known as atherosclerosis. This narrows down the arteries are slowing down or blocking the blood flow to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle – and inevitably a heart attack.
pumpkinhealth
People who suffer from high cholesterol levels have probably heard and tried all sorts of different treatments, conventional and unconventional. But not all of them are so effective, and maybe some people still search for the perfect remedy that can give them the best results in a short period of time.
The following recipe has been tried and recommended by a doctor who also struggled with this issue and he couldn’t find an appropriate remedy to reduce his high cholesterol levels. Then, he discovered the magical recipe and in very short time he managed to reduce all his blood parameters back to normal. His urea, cholesterol, glucose, lipids and triglyceride levels were through the roof and were threatening to cause serious complications before he started the treatment. The doctor was astonished when his results showed perfectly normal values. He repeats the treatment once in a year, or when he feels like there’s a need for it.
All you need for this recipe is a piece of pumpkin and water. It’s 100% natural recipe. First, peel the pumpkin and chop it into pieces. Then, add it in the blender with some water and blend until you get a smoothie. You should drink the smoothie every morning, 20 minutes before your breakfast. Repeat this every day, one month. At the end, you will be amazed by the results.
You should make blood analysis before you start the treatment and make one after you’ve finished. Compare the results and you’ll see how effective it is. The pumpkin will unclog your arteries and reduce the LDL cholesterol through urine. You’ll feel refreshed and more importantly you’ll be healthy!

http://www.healthylivingdoctor365.com/

Thursday, 25 June 2015

MANGOES


Mangos are one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”. Mangos are an amazing source of vitamins A, C, E, and B-complex as well as health promoting flavonoids such as beta-carotene and alpha-carotene. Mangos are a powerful anti-cancer food and are specifically known to help prevent lung, breast, colon, prostate, blood, and oral cancers. They are also highly beneficial in the prevention of strokes, heart disease, arthritis, cognitive disorders, respiratory diseases, and kidney disease. Mangos can help to alkalinize the whole body by helping to flush out toxic acids and rebuild the alkali reserves in the body. Mangos are packed with enzymes and are a prebiotic food, meaning they contain compounds that stimulate and feed the good bacteria in the intestines which greatly aids in digestion and assimilation. Mangoes contain a significant amount of pyridoxine (B-6) which is vital for the synthesis of serotonin and dopamine in the brain. Pyridoxine is also essential in maintaining hormonal balance and proper immune function as well as for helping the body break down sugars, fats and proteins. Mangos are thought to help prevent insomnia and provide for a better nights sleep. In some countries mangos are eaten right before bed as a natural sleep aid. Mangos are known to help lower LDL (bad) cholesterol due to its significant fiber, pectin, and vitamin C content. Mangos are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes. They are also wonderful for skin health and can be used both internally and externally to help clear clogged pores, eliminate pimples, and add a natural glow to the skin. Mangos are one of the worlds most versatile fruits and can be used in both sweet and savory recipes. Consider using mango in your smoothie, salads, salsa, avocado, and vegetable dishes. Spices also pair well with mango and try experimenting with cinnamon, curry, cloves, and chili pepper to boost the flavor and nutrition of your meals. Start or end your day with a simple but delicious mango pudding. Blend 2-4 ripe mangos (peel and pit removed) in a blender or food processor until creamy and smooth. Pour into a bowl and top with fresh berries. There are several varieties available in supermarkets throughout the year including Tommy Atkins, Kent, Yellow, Ataulfo, Keitt, and Champagne. Some are sweet and creamy while others are juicy and bright. Experiment with finding new ways to add mangos into your diet. Your body will love you for it.