Dried Fruits that are Good for Your Skin

Don’t you just love dried fruits as a snack? These nifty treats are one of the top snacks for weight watchers because of their low cholesterol and fat content. They’re convenient, cheap, delicious and very nutritious. They are healthier options to potato chips and a smart way to preserve fruits before they fall out of season. Even if your favorite fresh version is not available, more often than not, you’ll find dried ones just to beat your cravings.
Eating dried versions of fruits help one achieve the daily needed amount in a person’s diet. But, did you know that when you’re eating dried fruits, you’re not just eating for your health but also for your skin?

When fresh fruits undergo the process of drying (i.e. sun, air and freeze drying), water is removed while the flavors become intensified, as well as some vitamins and minerals. However, this process of removing moisture from fresh fruits can also zap out some nutrients but only to a minimum. Just to let you know how good dried fruits are for your skin, here are some of the vitamins and minerals they contain and how each can benefit the skin and overall health.

1. Vitamins

Dried prunes, plums and peaches contain Vitamin A, sometimes in beta-carotene form, which helps in preventing dryness and flakiness of the skin by maintaining and repairing broken tissues. It also helps fight acne and leaves the skin smooth and glowing. Vitamin B6 and Vitamin B Complex are found in dried apples, dates, peaches and apricots. These B vitamins help improve the skin’s ability to retain moisture, hence avoiding dryness, early appearance of wrinkles and flakiness. It also has a skin-lightening component and acts as an anti-cancer agent as well.

2. Antioxidants

These free-radical fighting agents are your skin’s best friend because it fights early signs of skin ageing. Eating foods high in antioxidants like raisins, dried blueberries (these have the highest amount of antioxidants), dried plum, dried apples, dried prunes, dried peaches and dried cranberries boost your skin’s protection against sun damage and the harsh effects of the environment. Antioxidants work side by side with the mineral manganese which helps in the production of antioxidants and energy in the body.

3. Iron

Did you know that almost all dried fruits in the market contain iron? From raisins, to dried plums, apples, dates and figs, dried peaches and apricots; this essential mineral is needed by the body not just to prevent anemia but to improve sleep. This is very important especially for the skin. Observe how lack of sleep can cause skin breakouts, coarse skin and large-looking pores. Furthermore, iron increases the collagen in the skin to keep it feeling firm, supple and smooth.

4. Dietary fiber

Fiber in dried fruits are good for the body because in aids in digestion and gives a smooth bowel movement (like dried prunes and raisins). But, you may ask, for the skin? Fiber helps prevent acne, fat build-up and cellulite by flushing out toxins from the body. Whatever type of fruit, whether fresh or dried ones, are loaded with fiber.

5. Copper

Inflammation is one of the things to prevent especially for a person who is suffering from acne. Copper helps in taming down inflammation and is a very good antioxidant as well. It also helps the skin make more elastin, which are the skin’s connective tissues.

6. Potassium
Potassium together with dietary fiber is significantly found in dried fruits. In fact, they are one of the fifty best sources of these nutrients on a per serving basis in the diet of Americans. Not only that, compared to all other fruits, they belong to the top five providers of dietary fiber and potassium. What’s so good about this nutrient that you need to have a lot of it in your system? Considered an electrolyte, it makes cells absorb important nutrients, remove unnecessary wastes, aids in cell renewal and speeds up healing of cuts. It is also an effective cure for allergies and aids in muscle building.

All these benefits and more are found in dried fruits. In fact, they are also great sources of carbohydrates that add energy to your system. Just remember, when buying dried fruits, pick the ones without sulfur and added artificial sugar. Traditional ones are sun-dried and contain natural sugars. This includes raisins, prunes, dates, apricots, figs, peaches, pears and apples. Blueberries, cranberries, cherries, strawberries and mangoes are treated with sweeteners before going through the process of drying. They may contain some sucrose syrup but they are nutritious as well.

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Foods that Help Relieve Stress

Perhaps you find it funny to see women portrayed as needing a tub of ice cream or an entire plate of chocolate cake to cope with a stressful situation, especially things involving the emotions, such as a breakup. These foods are typically known as “comfort food,” and men who have never eaten out of stress find it hard to understand the logic. In fact, they are quick to write it off as a simple food craving masked behind an impression of “need” for coping.

But do you know that food can indeed play a role in how your body responds to stress? There is such a thing as foods that relieve stress. Typically, these foods contain vitamins and minerals or components that help stimulate the production of serotonin. This hormone works to regulate a person’s mood and consequently helps relieve stress. For example, magnesium and B vitamins play a critical role in producing serotonin, while zinc can help fight off some of the ill effects of stress. Vitamin E works as an antioxidant to help get rid of the free radicals that are produced during stress.

The following foods are good choices to munch on when you are under a lot of stress:

1. Almonds are nuts that are high in B vitamins, magnesium, and vitamin E. This means you not only get a boost of serotonin to regulate your mood, you will also have a way to fight off the ill effects caused by your stress. Of course, almonds are also high in fat, so generally, you will have to keep your intake to a few handfuls at a time, as eating too many of them every time you are stressed might translate to some extra pounds that will in turn contribute to your stress levels!

2. Fish is a good food to eat during stressful times, as they are packed with B vitamins, especially B6 and B12, which are well-known for fighting stress. Instead of wolfing down a plate of pizza, you can opt for a tuna salad or tuna sandwich, or perhaps grilled mackerel or salmon. Although it might not sound like a tasty treat to soothe your broken heart, your overall disposition will lead you thanking this fishy meal in the long run.

3. Broccoli is another food that will surely benefit you. Not only is it known for helping fight cancer, the folic acid it contains also helps ward off stress. In fact, folic acid is known not only to relieve stress but also to fight off panic, anxiety, as well as depression.

4. Eating whole grain pasta or rice is also a great way to combat stress. Carbohydrates actually help boost levels of serotonin, which explains why many women who pig out on ice cream during a season of heartbreak find it strangely soothing and calming. Of course, whole grain carbohydrates will be the best choice, as simple carbs, especially sugars, only give you a temporary boost—which, unfortunately, is followed by a dip. Also, simple carbs will also result in more weight gain, giving you more things to stress about after a while.

5. Believe it or not, sushi is also a great stress reliever for more reasons that one: sushi comes with fish, which already have high levels of B vitamins. In addition to that, the seaweed used in these rolls is rich in magnesium and also comes laden with pantothenic acid, which contributes greatly to the health of one’s adrenal glands. These glands are crucial when it comes to managing stress.

6. Milk is another food that helps improve one’s disposition, thanks to its high levels of B vitamins. Cottage cheese is another dairy product that contains high levels of B vitamins.

7. Cantaloupe is also a good choice, thanks to its high levels of vitamin C. This vitamin also plays a vital role in fighting stress, as the presence of this vitamin in the adrenal glands tends to be depleted during prolonged stressful periods.

8. Beef contains high levels of B vitamins, zinc, and iron, giving you reason to enjoy that huge steak. Still, you will need to pay attention to the saturated fat it contains, too, which means you can only enjoy beef to a certain extent, preferably with the leanest cuts available.

From these choices, you can likely find a new game plan to use during your next stress breakdown, and you will definitely enjoy a quicker pickup compared to your usual list of comfort food!

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The Wonders of Spinach

Did you know that spinach is good for your skin as much as your health? This green leafy vegetable don’t just make muscles pop like Popeye’s, it is also rich in vitamins and minerals that are proven beneficial to achieve younger-looking skin and a healthy body. Spinach was initially a local produce of Iran and was later on made known to the rest of the world. It thrives in temperate regions and comes in two varieties, the curly leaf and the flat leaf. The latter is more popular mainly because it is more preferred for its subtle flavor.

You will see a lot of this vegetable in markets during the months of March until May and September until October; nevertheless, it is available throughout the year. When buying spinach, make sure that you get it fresh, tender and with its leaves a rich dark green color. Leave out the parts which are bruised or wilted and slick to the touch. Bright green is an indicator of its rich Vitamin C content.

Speaking of vitamins, Popeye’s favorite snack is also enriched with Vitamin A that helps strengthen tissues. It also has antioxidants namely lutein and beta carotene. These antioxidants play an important role in protecting the skin from photodamage and wrinkles. It improves the skin’s ability to keep moisture and makes it more elastic. Having soft and well-moisturized skin is essential in preventing wrinkles and early signs of ageing from appearing.

Eating 1 cup of cooked spinach is as good as getting 35 percent of the body’s daily needed supply of Iron. Indeed, it is the best cure for Anemia which causes brittle nails, pale complexion, itching, hair dryness and drying of the mouth. Iron is needed by the body to produce the right amount of oxygen which is an important element in restoring broken tissues. It also helps in maintaining the skin’s firmness through the increased production of collagen and elastin.

However, one must take note that cooking spinach should be done as simply as possible and boiling is the probably the most suitable way. Through boiling, spinach leaves are reduced of its high oxalic acid content while retaining most of its nutritional value. With a pot filled with water brought to a boil, drop in the rinsed vegetables and leave it to cook without the cover for only 1 minute. The large amount of cooking water and steam removes the acid from the leaves. After cooking, drain and consume as is. You may also serve it as a salad. Just add your choice of fresh vegetables and salad dressing.

Including spinach to your daily meals is also a good way to fight cancer, namely colon and breast cancer. Researchers have looked into spinach juice samples and its flavonoid contents. They discovered that these compounds are able to stop cancer cells from multiplying in the stomach and skin. Aside from flavonoids, it also has another carotenoid called neoxanthins that break up prostate cancer cells. Now, that’s a powerhouse vegetable!

If you’re worried about how you can incorporate this vegetable to your diet without getting tired of it, there are lots of ways to prepare spinach. Aside from boiling it and mixing it up into a salad, you can add it to lasagna or you can blend into a filling soup for dinner. Sautéed spinach in olive oil also tastes great with pine nuts, and gives you increased absorption of antioxidants into your body. It also works well as a side dish for grilled fish or meat by sautéing it in olive oil, garlic, basil, a dash of salt and pepper, and a squeeze of lemon.

Make sure that you clean the leaves well before cooking. Do this by cutting off the roots and trimming the leaves. Then, swish it in a large bowl with water to let the sand and soil fall off. Repeat these two or three times but never ever soak it in water for a long time, or else you’ll be left with a tasteless and vitamin-less veggie. On the other hand, if you are getting your supply from the grocery where they often sell bags of pre-washed vegetables, no need to rinse it many times. Once just before cooking it will do. Avoid washing spinach leaves before storage to keep it fresh for five days or less. Pack it in a sealed and air-free plastic bag before storing in the refrigerator.

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The Truth About the Acai Berry Health Benefits

There’s been a lot of talk over the past few years about “super foods” – foods that have health benefits far beyond just being high in protein, or low in fat. The Acai Berry berry is one of those foods. Numerous marketers have jumped on this new, popular super food, clamoring to tell us about the Acai Berry benefits, and why we must eat them.

The Acai Berry benefits us in several ways. Firstly, it contains a lot of anti-oxidants. These help us by protecting our cells from “free radicals” and to repair the damage caused by them. If those terms sound familiar to you, that’s because they probably are. A few years ago, people were encouraged to drink wine and eat dark chocolate in moderation because they contain anti-oxidants. The ones found in the Acai Berry serve the same purpose – only there are lots, lots more of them.

Another of the Acai Berry benefits is that they’re one of only a handful of fruits that contain MUFAS (Mono Unsaturated Fatty Acids). These are one of the few fats that are classified as ‘good fats’. These fats are an important part of a healthy diet, and as a bonus, they help you to feel fuller for longer. If you’re trying to lose weight, or just want to make it easier to eat a clean, healthy diet, then this is probably the biggest of the Acai Berry benefits.

The Acai Berry is touted as being an almost magical food. Some people list Acai Berry benefits as amazing as curing diabetes, or preventing heart disease. These claims have not been tested in any peer reviewed studies (at least not at the time of writing), so it’s important that you read any such claims with a healthy dose of cynicism. The Acai Berry is certainly a nutritious, tasty food, and if you decide to add it to your diet then you will find that there are a lot of Acai Berry benefits, but if you’re purchasing it hoping that it will cure an existing condition then you are probably chasing a dream, and wasting your money.

There are lots of scammers in the world of health foods and weight loss supplements, and it can sometimes be difficult to tell the good from the bad. In general, if something sounds too good to be true, then don’t trust it unless concrete proof is provided – and that means links to real, peer reviewed studies, not testimonials and before and after photographs!

It’s very easy to convince those who are desperate to lose weight that a certain pill, powder or potion is the answer to all their problems. However the truth is that there is no ‘miracle pill’ – if there was we would all be taking it and there wouldn’t be such an incredible abundance of slimming aids to choose from.

As part of a balanced diet, the Acai Berry can do a lot of good. A few of the biggest Acai Berry Benefits have already been mentioned, and in addition to those you can look forward to an increased feeling of wellbeing, more energy, and, for many people, healthier looking skin. All of these benefits, however, will only come to you as part of a healthy diet and regular exercise program. Having an Acai Berry smoothie for breakfast is not an excuse to go out and have fast food for lunch, chocolate for a snack, and a take-away for your evening meal!

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Who ensures the safety of dietary supplements?

Dietary supplements include any products taken by mouth that contain a “dietary ingredient” intended to supplement the diet. This would include vitamins,s mineral, herbs, botanicals, amino acids and concentrates, metabolites, constituents, and extracts of these substances. Dietary supplements are not classified or considered to be drugs.

By law, manufacturers are responsible for ensuring their supplements are safe before they are marketed. Unlike drug products, dietary supplements are not reviewed by the government before being made available to the consumer.

On January 04, 2011, President Obama signed the Food Safety Modernization Act into law.

This measure imposes significant changes in our food safety laws and mandates preventive measures by farmers, manufacturers and distributors, providing increased inspections. The law also provides the FDA with greater authority to regulate the industry. An important part of the law allows the FDA to recognize accredited third party inspection and certification programs for imported products, which has presented a challenge for our food safety authorities in the USDA and FDA.

Is there a National Standard for dietary supplements?

Yes. NSF International, one of several independent organizations, has developed a national standard, NSF/ANSI Standard 173. Companies that manufacture and distribute dietary supplements can participate in an independent testing and verification program, which is based on this standard. This program protects consumers by testing for contaminants and then verifies that what’s stated on the label is what’s actually in the bottle.

Federal law requires labels on dietary supplement products contain the following information:

    Statement of identity
    Net quantity of contents
    Directions for use
    Supplement Facts Panel, listing serving size, amount, and active ingredient
    Other ingredients in descending order of predominance
    Name and place of business of manufacturer, packer, or distributor

Dietary supplements may not be totally risk free, under all circumstances. Some supplements are marketed without submitting to independent testing. It is important to take the time to make sure there is a GMP, QAI, USDA, NSF, USP or CL quality certified seal on the bottle of product, you are buying.

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Balance Cholesterol Imbalance – Learn the Facts

You should balance cholesterol imbalances for optimal health. Medical experts agree that when your blood cholesterol levels become too high, it can cause serious problems for your body. Cholesterol is a waxy, fat-like substance (a lipid) produced by the liver, with a minimal amount coming from your diet.
It is needed by your body to complete multiple functions such as building and maintaining cell membranes, balancing your hormones and manufacturing vitamin D. Another lipid, triglyceride, is important in building cell structure, too. It is also used in making hormones and producing energy.
Balance Cholesterol Imbalance. So, when is cholesterol bad?

Medical experts also agree that when your blood cholesterol levels become too high, it can cause serious problems for your body. If you have too much cholesterol in your system, you may be at risk of suffering a heart attack or stroke. Conversely, if you have too little cholesterol in your system, your vital hormone and cell functions may be gravely compromised. It is crucial that a healthy balance is reached and maintained to preserve optimal health.

High blood levels of LDL cholesterol mean that you have an excess of fatty cholesterol deposits in your system. This is a major risk factor in the development of heart disease. It can contribute to hardening and narrowing of the arteries (atherosclerosis), causing chest pain (angina), cardiovascular disease, and if the vessel is blocked, a heart attack. High cholesterol also increases the risk of other conditions such as stroke (if the blood supply to part of the brain is reduced) and peripheral vascular disease (narrowed blood vessels in the limbs) leading to pain in the extremities, ulcers and possible infection.
Balance cholesterol imbalance. Be aware that too little cholesterol is also dangerous!

We know that too much cholesterol can seriously damage your health, but just as importantly, you need to be aware that too little cholesterol is just as damaging.
Cholesterol levels that are too low have also been shown to increase the risk of having a stroke.

It has also been proven that low cholesterol levels also result in a reduction of serotonin production – which is a major factor in mood disorders – with a serious link being found between too little cholesterol and cases of depression and even suicide. In addition, dangerously low cholesterol has been associated with an increase in mortality rates in cancer patients, senility and impotency.

So, it is very important to place the emphasis on cholesterol BALANCE and not cholesterol ELIMINATION. Balanced cholesterol is primarily composed of two forms, LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein).
Balance Cholesterol Imbalance: LDLs (Low Density Lipoproteins)

These are known as the “bad” form of cholesterol. They attach to the walls of your arteries and create “plaque.” This plaque accumulates over time and creates a blockage in your arteries, causing a heart attack, or in your brain capillaries, starving your brain of oxygen and causing a stroke.
To achieve good health your LDL cholesterol needs to be at a safe or reasonable level, but more importantly, not oxidized. This is difficult to measure. LDL is usually calculated using a formula based on levels of HDL and triglycerides and can sometimes be misleading.
Balance Cholesterol Imbalance: HDLs (High Density Lipoproteins)

These are known as the “good” form of cholesterol. HDL cholesterol travels in your bloodstream picking up excess LDL cholesterol and transporting it back to your liver for reprocessing and excretion. To achieve good health and ensure adequate “cleaning” of (bad) LDL cholesterol from your system, your HDL level needs to be high enough to perform its task. Because of this important relationship between your LDL and your HDL cholesterol, the most significant figures to examine when looking at your cholesterol test results is not your total cholesterol, but rather the ratio between your LDL and HDL cholesterol levels. You want your LDL level to be reasonably low to prevent cholesterol from building up in the arteries and you want your HDL level to be as high as possible, to ensure adequate “cleaning” of LDL cholesterol from your bloodstream.

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Best of nutrition tips in 2011

Here are the best nutrition tips we reported through the year. The theme here is to understand the good and the bad, the portioned and the damned, as well as tips on clever nutrition management. We hope you take notes!

Simple substitutions for healthier meals. Cooking healthy meals is no rocket science. Unfortunately, due to habit or lack of experimenting, we often fall into a rut with cooking methods and staple dishes. Additionally, our tastebuds are wired a certain way and we can't go two days without craving for the very foods we need to banish from our lives.

The key to moving from size 14 to size 8 lies in being able to control these cravings. Simple substitution is a great way of ensuring that you feel fulfilled with an old family favourite recipe, and yet are content in the knowledge that you're eating healthy. Here are some simple substitutions that will make meal times healthier, while giving you what you want.

- Substitute cream with yogurt
- Substitute refined flour with whole grain flours like soy, millet, corn or barley
- Substitute cashew nuts with almonds
- Substitute ice cream with frozen and blended banana
- Substitute mayo with butter or mustard
How to include nuts in your meals. Each of us must attempt to eat at least 7-12 almonds, 4-6 walnuts, 5-8 raisins (we know it's not a nut, but include it anyway) and a few peanuts (no more than hallf a handful) every day. Here's how to incorporate them in daily meals:

- Sprinkle them over the salad at work or restaurant. You'll feel fuller for longer and the salad will have a far more interesting texture.
- Add them to your curries. Try peanuts with stir-fried cabbage. Walnuts with gentle fish curries. Or almonds with spicy chicken curries.
- Pastas cooked with spinach, broccoli and other greens go beautifully with thinly sliced almonds. In fact, some simple pasta sauces can even use a tablespoon or two of pureed peanuts.
- Add powdered nuts in soups and casseroles as thickening agents.
- Add nuts to fruit or other natural food desserts. Ex: Chopped bananas with clove honey, sprinkled with sliced almonds and walnuts, and topped with a dash of powdered cinnamon is an excellent healthy dessert.

Nutrients you must eat every day. We had a word with Shachi Sohal, Senior Dietician, Dietetics Deptt at Dr. B.L. Kapur Hospital, New Delhi to take us through the top 6 essential nutrients of a healthy diet. An excerpt:

"There are six classes of nutrients: Carbohydrates, fats, proteins, minerals, vitamins and water. Each serves a specific function in the body. A nutrient is a source of nourishment needed by any living form to sustain life. Nutrients are not only used as an energy source but are needed for growth, metabolism, to breathe, build tissue, help movement and reproduction."

Good and bad alcohol choices. The best alcohol choices for overall health are:

Red Wine - Along with the lowest sugar content and low calories, it also contains resveratol.

Wood aged spirits like Whiskey, Brandy, Scotch and Cognac - Unflavoured distilled spirits are a low carbers dream with zero carb content and plenty of antioxidants.

Berry daiquiris - Knock off the syrup and sugar and you have a healthy cocktail. When you add alcohol to berries you get a thirty percent hike in antioxidant activity.

White wines - Lower in carbs and low in calories, white wine is a good drink though it has 5 to 10 times less phenols and antioxidants than red wine.

Light beers - Light beers have similar properties and carb content as white wines do.

Always pick good carbs over bad carbs. Complex carbohydrates (aka Good carbohydrates) are, more or less, in their natural state. Simply put, they aren't processed. They have high fiber content, and are rich in vitamins, minerals and other essential nutrients. Foods rich in good carbs are not digested rapidly, thus they do not heavily impact our blood sugar levels. These are: Vegetables, whole grains, fruits, sweet potatoes, brown rice, lentils and beans.

Simple carbs (aka Bad carbs) are usually refined or processed to the extent that their natural nutrients as well as healthy fiber content are removed. They include additives and added preservatives such as flavourings and artificial colourings. Simple carbs are broken down as glucose in the body which leads to a drastic hit in the blood sugar levels. These are processed foods, fruit juices, mostly all white items such as breads, pastas, rice, preserved soft drinks, and white refined sugar.

Vegetables you must eat regularly. Vegetables are a healthy part of any diet. Whether you're interested in sculpting your body, or just want to tone it that extra bit, vegetables help in improving your overall health by maximizing your weight loss efforts. It is said that just eating 8-9 servings of vegetables in a day, you can improve your body's immunity against diseases such as diabetes, cancer and heart ailments. But which vegetables are better disease-fighters than others? Here are top 10 vegetables for a healthy diet, that definitely set the ball rolling: Tomatoes, broccoli, brussels sprouts, carrots, arparagus, sweet potatoes, eggplants, bell peppers, spinach, and onions.

Eat breakfast every day. Over the last decade and more, almost every medium of information has, from time to time, declared the importance of breakfast. Breakfast helps kick start metabolism. Breakfast provides your body with much needed nutrition to enable optimum functioning through the day. Breakfast is even responsible for your digestive tract's smooth functioning.

When we are in our teens our parents control our eating habits, so we eat healthy breakfasts. Then college hits us, our first jobs take over, suddenly there's no time. We're living on our own. The breakfast habit dies. What starts as a break from a habit sets in as the norm. We eat only when we can. Sunday breakfasts. Holiday breakfasts. But during the week, there's no time, so breakfasts are relegated to the least important meal position. When, in fact, it is the most important meal of the day.

Is butter good for you? Many experts feel that butter is not a healthy fat, since it is saturated. Many studies over the last few years also suggest that unsaturated fats are far healthier for our bodies, than saturated fats. Even so, no food, in this case butter, can be deemed 'good' or 'bad' for health. Every food should be had with the principles of balance, variety and moderation in mind.

If you eat butter in moderation, i.e., small amounts every now and then, it will not harm your health. Butter becomes a problem only when people eat it everyday or even large quantities of it, occasionally. A thin pat of butter (half a teaspoon) on a slice of bread a couple of times a week will not harm you. Just make sure, you follow a balanced, healthy diet and engage in regular exercise otherwise.

Does milk really ease acid reflux? Although, many people recommend milk for soothing the pain of heartburn, the results are actually quite the opposite. It is true that drinking a glass of milk can temporarily ease a troubled stomach by neutralizing the acids. But, the calcium in milk later triggers the production of more stomach acids thereby adding to the original problem. Furthermore, milk is known to be very difficult to digest and to get rid of it, the stomach has to produce extra acids eventually causing more reflux.

Does more protein build more muscle? We interviewed strength and fitness coach, Arnav Sarkar. Here's what he says about how much protein is adequate:

"The amount of protein needed to build muscles is often debated, and you will get answers from as low as 0.5 gm per pound of bodyweight to as high as 3 gms per pound of bodyweight (and even higher). The fact is that for each person it will be somewhat different depending on their genetics, size, training, stress levels, etc. A good place to start will be to calculate 1 gram per kilo of bodyweight, and add another 30-40 gms to get a good number to start with. Thereafter with experimentation you can find out what is the best number as per your goals."

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Carrots are delicious, steeped in health

There's something about the carrot. Eat it raw, and it gives you refreshing energy. You can also cook it. Full of Vitamin A, they are easily available. On a winter afternoon, it's blissful to curl up with a book and a piece of carrot cake.
And if you love your share of Indian sweets then nothing can beat a plate of gajar ki halwa. You would be surprised to know the number of dishes and desserts that you could make with this vegetable. Saute carrots, cauliflower, spinach in olive oil and enjoy your share of vegetables.

Carrots are considered a goldmine of natural vitamins and nutrients. Among other raw vegetable juices, carrot juice is a sure shot winner. Carrot juice is known for its excellent cleansing effects and, in addition, it was considered a good remedy for constipation and fatigue.

As we all know, no other vegetable contains as much beta-carotene as carrots. In our body, beta-carotene is converted into Vitamin A, which assists in improving our eyesight and the functioning of our immune system, strengthening our bones and teeth, preventing possible problems with the functioning of the thyroid glad.

Carrot juice has very good anti-inflammatory, anti-cancerous and anti-aging properties. Carotene is a known anti-oxidant, which can prevent degenerative processes in the cells and has great anti-aging effects. Also, drinking raw carrot juice can be helpful for lowering the symptoms of stresses and normalizing the function of your digestive system.

You can mix carrot juice with beetroot juice and spinach. Wake up in the morning to this tonic and it will be a joyful health ride for you.

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Food Choices for Maximum Energy

If you are not an athlete or a serious sports fanatic, you might think that food choices that give the maximum energy are not your main concern. However, if you are always on the go, you will actually find yourself yearning for more energy throughout the day, especially if you are still looking at the prospect of several hours of overtime and you already feel like hitting the sack.
Most likely, you will think of getting another cup of coffee or downing an entire chocolate bar, thinking the extra sugar will give you the boost you need, and then wind up disappointed when it only manages to give you an energy boost for an hour or less.

The following food items are the best things you can opt for when you are in need of a serious energy boost:

1. Complex carbohydrates are actually better choices than simple carbohydrates like sugars and processed flour. Indeed, many people think candies and sugary juices will give them the energy they need, as seen by children who become hyperactive from too much sweets consumed in one sitting. However, these foods, along with pastries and baked goods that are high in white sugar may result in complications for your body’s processing of blood sugar, giving you overall low energy levels instead of the energy boost you are looking for. Instead of reaching for that chocolate bar, you will likely be better off finding foods that are high in complex carbohydrates; an example would be potatoes and sweet potatoes. Of course, French fries may be made of potatoes but taking much of them will spell added inches on your waist line, while also giving your heart added strain from the added fat. Baked potatoes will be the better option. In terms of breads, whole-wheat options are best, as they take longer to digest while giving you the energy you need.

2. Proteins go best for a heavy breakfast and lunch. Protein-rich food, like meat, eggs, fish, poultry, nuts, and seeds, are enough to give you the energy you need for the tasks throughout the day. As such, you would be wise to stock up on them early in the day, instead of waiting for the time when you are already sluggish and craving sweets! Just be sure to pick lean cuts of meat, and opt for your poultry and fish without the skin, as they do nothing but give you added fat.

3. Listen to your mom’s voice telling you to finish your vegetables. Hands-down, green leafy veggies are still the winner when it comes to giving you the energy you need. This is because they are usually rich in magnesium as well as B vitamins. You can pick from spinach, broccoli, beet greens, mustard greens, or just about any green leafy thing that grows in the ground. With this in mind, you can actually enjoy your salad greens with greater gusto.

4. Be sure you get plenty of water. Everyone knows the daily requirement of 8 glasses of water, but if you are doing plenty of energy-sapping tasks, feel free to down more than that. While you may opt for sugary sodas and juices when doing heavy tasks, water will actually do you the greater good, as it helps in waking you up and actually answers thirst much better than the former. Sugary drinks will only make you feel more sluggish and even increase your thirst. Experts recommend getting a drink of water, preferably in room temperature, whenever you feel a sense of mental fogginess, or when fatigue starts to sink in. Cold water has been shown to slow down digestion, so it would be best to take your water in room temperature instead.

These food choices will likely help you maximize your energy, especially when you need it the most. However, it is not limited to the times when you are already desperate for an energy boost; if you can develop these healthy eating habits on a regular basis, you will find that your energy levels are maximized that you would not even need the extra boost for the extra working hours on special days, as you would have plenty of energy stocked away for those times!

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