Healthy diet

A healthy diet is one that helps maintain or improve overall health.
A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein,^[1] essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.^[2]
Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

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Sports to Stay Healthy

Overview

Some sports that can help you stay healthy are low cost and highly effective at getting you into shape. Many participate in sports because it is fun but there are also a number of health benefits associated with staying active. If your goal is to lose some weight, tone your muscles or improve your fitness, basic sports will help you achieve your objectives.

Swimming

Photo Credit Chris Zainal/Demand Media

There are a number of benefits associated with swimming. Your cardiovascular fitness gets a real boost when in the pool because swimming works the entire body. Major muscle groups also go through an exhaustive workout, depending on how much you swim. Your posture and flexibility improve over time since swimming utilizes the whole body through movements that can only be done in the water. Another benefit is perhaps what swimming does not do to your body. Namely punish your joints, bones and ligaments. The natural resistance from the water protects areas such as the knees and elbows from any jarring.

 

Running

Running burns a lot of calories, which is the simplest way to lose weight. Your cardiovascular endurance benefits from a running program. Running can lower blood pressure and reduce the risk of heart attack. In addition to improving your fitness level, running also helps tone your muscles, particularly your leg muscles, and decreases bone and muscle loss, thereby slowing the aging process. Trail running improves your coordination and balance because of the unevenness of trails and various obstacles you must get around. Over time, you learn to control your body while running, improving your reflexes. 

Biking

Just 40 minutes of bike riding can burn up to 500 calories, according to the Adult Bicycling website. Indoor cycling classes at fitness studios are specifically designed to burn a high amount of calories to help people achieve their weight loss goals. Biking helps tone leg and back muscles, while shaving off those love handles. Regular bike riding also greatly improves cardiovascular fitness and cuts down the chance for heart disease. Like swimming, biking is easy on joints and bones, since it is a low-impact sport. This makes biking ideal if you have limited range of motion or have knee problems.

 

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10 Home Remedies You Can Find In Your Kitchen

Nothing replaces a visit with a health care professional when you have a medical problem, but there are some issues that can be tamed with a simple visit to your pantry or fridge. Here’s how you can squelch some troublesome topics without going any further than your own kitchen.

10 Foods With Additional Health Benefits

Vinegar. In some cases, vinegar could prevent a simple burn from blistering; however, if your burn is deep or severe, be sure to seek attention from your physician.
Tea bags. The tannins and caffeine in tea could help to reduce the ache of swelling and inflammation. If you wake up with puffy eyes, steep some tea, allow the bags to cool and apply to shut eyes. A tea bag also helps blood clot, which could come in handy after getting a tooth extracted. In summer, steep some black tea bags to ease a sunburn.
Olive oil. Soothe chapped or chafed skin with the silky rich feel of olive oil. Add moisture to dry hair by applying some oil to the ends before bed. You can also smooth out those sand-paper-feeling heels by rubbing your feet with oil and slipping them into a pair of cotton socks before turning in.
Avocado.Vitamins C and E, plus carotenoids (a type of antioxidant), in this green fruit calm redness and inflammation while moisturizing your skin to relieve dryness and itchiness. If your face is in need of some TLC, try mashing half of an avocado and apply as a face mask for 30 minutes. Just remember to buy extra avocados as a snack so you’re not tempted to scrape your mask off with chips!
Ginger, anise, or peppermint tea. High-fiber, cruciferous veggies like cauliflower, broccoli, and Brussels sprouts may be kind to most of your body but may create painful rumbling in your gastrointestinal tract. To combat these unwelcome side effects, sip ginger or peppermint tea or make your own tea from anise seeds to help cut gas.
Papaya. If tea doesn’t help your upset stomach, try eating papaya for dessert. The enzyme, papain, has been show to beat bloat, gas, and gastrointestinal unrest by helping aid digestion and preventing constipation.
Lavender. Lavender’s light purple shade has been shown to ease anxiety, while its scent eases muscle aches and tension by reducing spasms. A squeeze of a lavender hand lotion before bed can help lull you to sleep.
Tart cherries. The anti-inflammatory and anti-oxidative properties of tart cherries could work wonders to help squelch the pain of gout. Studies show that it may pay to pucker up with tart cherries to relieve aches and pains resulting from an intense workout or a pulled muscle.
Oats. This fiber-filled breakfast favorite not only promotes heart health, but also soothes, cleanses, and exfoliates skin and clears acne. Prepare plain oats with hot water, let cool to apply it to your skin, and leave it on the affected area for a few minutes, or soak in an oatmeal bath to help lock in moisture and soothe irritated skin. Great news for summer skin maladies — sunburns, mosquito bites, eczema, and poison ivy: Oats are beneficial inside and out!
Garlic. As a natural anti-microbial, this pungent bulb can help you avoid getting the common cold — or at least ease its symptoms. The key component is allicin, which kills off bacteria and viruses. If you feel sniffles coming on and you can tolerate it, try eating raw garlic, which has been shown to be a potent infection-fighter!
Let your pantry items do double duty by helping cure minor irritations, bites, and swelling. These common household items may be able to mend common ailments — but remember, they’re not meant to replace a physician’s opinion or treatment.

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Six Easy Swaps For A Healthy Life

According to a Duke University study, habits form about 45% of your total behaviour. It's easy to introduce healthier alternatives into your diet. Try these simple swaps and before you know it, you'll be on a path towards a healthier life.

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SUGARSwap processed sugar for coconut sugar, rice malt syrup or stevia.
Love Organic Coconut Sugar is rich in vitamins and minerals, while Organic Road Rice Malth Syrup is great if you are after a completely fructose free option.

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RICESwap out your white rice for brown rice.
Brown rice still has the husk intact, meaning you'll increase your fibre intake.
Brown rice retains the B vitamins and minerals that are lost when the husk is removed, and has a lower GI than white rice.

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PASTASwap spaghetti for zucchini noodles.
Look for high nutrient content, and be mindful of rich energy dense foods.
You can make zucchini noodles with a julienne slicer and enjoy either raw or slightly cooked.

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BREADSwap your sandwich bread for a large iceberg lettuce leaf.
Pack it with all your favourite sandwich fillings. Enjoy a serve of veg minus the mid afternoon blood sugar slump.

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FLOURSwap out your white rice for brown rice.
Brown rice still has the husk intact, meaning you'll increase your fibre intake.
Brown rice retains the B vitamins and minerals that are lost when the husk is removed, and has a lower GI than white rice.

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WATERSwap plastic drinking bottles for stainless steel.
Cheeki Stainless Steel Water Bottles don't retain or impart flavour and are better for you and the environment

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Ghidren's Health

Life's most precious gift. We tackle a few interesting articles here like natural remedies for your little bub, key teenage issues like acne, menarche and concentration. We also cover a new and increasingly concerning problem (which we call "e-Fever") following the explosion in mobile devices which as resulted in kids being digital connected all the time and the impact this has on their health and social capacity.

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