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Yoga for beginners: Benefits and Facts

INTRODUCTION

Yoga is an excellent form of exercise that carries with it many immediate and long-term benefits. From improved flexibility to stronger bones and muscles yoga practice is useful for all.

However, yoga for beginners can be confusing if you are unaware about it, yoga is not just about moving and bending through different poses.

 Yoga quiets the mind of all distracting thoughts from the outside world it quiets the mind chatter, bringing you to a place of peace within yourself.

Being mindful of your thoughts will allow you to be calm and truly connected with your body.

Thus, realizing the cycle of mental and physical peace that will allow you to enjoy life and all the incredible things that life has to offer.

Yoga poses are much more than just a physical workout; this extends beyond your comfort zone with a sense of peace, calmness, and psychological poise.

YOGA FOR BEGINNERS GUIDE:

Some most basic yoga poses for beginners are:

Easy Pose (Sukhasana) or Seated Lotus Pose (Padmasana):

  1. Start in Staff Pose (Dandasana), both legs extended ahead of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
  •  Sit in a cross-legged position that is comfortable for you. You can sit on a chair or the floor, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Push your sitting bones into the base as you extend up through the spine.
  •  Lift the crown of your head up to the sky. Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes: Meditate.
Yoga for beginners
Seated Lotus Pose (Padmasana)

Benefits:

  • Calms the brain
  • Increases awareness and attentiveness
  • Keeps the spine straight
  • Helps develop good posture
  • Eases menstrual discomfort and sciatica
  • Helps keeps joints and ligaments flexible
  • Stimulates the spine, pelvis, abdomen, and bladder
  • Restores energy levels

CONDITIONS:

For the asans or poses given below:

  • Headaches caused by tension and stress. The yoga practice stretches the tense muscles in the upper body, releases endorphins (a “feel good” hormone), and relaxes the mind. 
  • It helps release tension by increasing blood flow to the muscles, making the nervous system less troubled, and reducing a chance of a headache or migraine.
  • Poses that put weight or pressure on the top and neck should be avoided.  If you suffer from migraines please avoid poses that dramatically raise blood flow to the head.
  • If your migraines are severe, avoid practicing yoga poses and rest in a dark room.

BENEFICIAL POSES

Seated forward bends- (Dwi  Hasta  Kulpa  Janu Shirshasana)

(both hands to the ankle to knee pose)

Seated forward bends release tension within the hamstrings and lower back and help prevent headaches caused by tension within the legs and lower back.

Yoga for beginners
Seated forward bends (Dwi  Hasta  Kulpa  Janu Shirshasana)

Benefits:

  • It calms the mind and helps relieve stress and mild depression.
  • Stretches the spine, shoulders, and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Give relief in the symptoms of menopause and menstrual cramps and discomfort.
  • Soothes headache and anxiety and reduces fatigue.

Seated twist- (Ardha Mula Matsyendrasana)

This poses can help prevent headaches caused by tension within the upper and lower back.

Yoga for beginners
Seated twist- (Ardha Mula Matsyendrasana)

Benefits:

  • Improves digestion and the processing of the liver and kidneys.
  • Relieves backaches, sciatica, and menstrual discomfort.
  • Stretches the upper body.

Child’s Pose (Hasta Garudasana in Balasana)

Any pose with this hand position helps in stretching the upper back and back shoulder, heads, and can help prevent headaches caused by tension in the muscles of the upper back.

Yoga for beginners
Child’s Pose (Hasta Garudasana in Balasana)

Benefits:

  • Releases tension in the back, shoulders, and chest.
  • Recommended if you have dizziness or fatigue.
  • Helps alleviate stress and anxiety.
  • Flexes the body’s internal organs and keeps them supple.
  • It lengthens and stretches the spine.

Corpse Pose (Shavasana):

After an intense yoga practice session,  the final resting yoga pose is Corpse  Pose or Shavasana, which helps deepen the connection between our physical body and mind and helps prepare both for meditation.

1.  Lie down on your back, shoulder blades tucked in, and legs apart. Relax your arms and let your palms face the roof. Let your fingers naturally fold. Relax your body into a normal, comfortable position.

2.  Close your eyes. Let your jaw normally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.

3.  Without allowing the mind to wander meditate on your breathing. as a result, you can reach a deep state of conscious relaxation both physically and mentally.

Yoga for beginners
Corpse Pose (Shavasana)

Benefits:

Note:

These are some basic poses of Yoga for Beginners. Just remember to start these with an empty stomach or a 3 to 4 hrs gap between a meal and your yoga session.

Stay fit.

Amazing Avocado: All about Health Benefits & Nutrition Facts

avocado
Avocado

Nutritional facts and health benefits of Avocado:

Introduction

Avocado is one of the most popular superfoods trending right now, and it’s easy to see why? Everyone is so enamored with this fruit. It is rich creamy and delicious but did you know it is also crammed with 20 different nutrients and good fats! You can even use it topically as a moisturizer for your skin and hair.

Let’s learn about the amazing avocado and its health benefits of:
  1. These are highly nutritious. The Amazing avocado fruit is popular for its high nutrient value and can be easily added to different dishes to add rich texture and good flavor. Avocado is often referred to as a superfood due to its high health properties.

Some of the nutrients found in avocado include vitamin K, folate, vitamin C, potassium, and vitamins b5 and b6 & E. It also contains small traces of manganese, magnesium, iron, copper, zinc, vitamin A, phosphorus and vitamin b1 b2 and b3.

  1. Avocados are loaded with fiber. Fiber is another nutrient that avocados are relatively rich in it. Its indigestible plant matter that can contribute to weight loss, reduced sugar spikes, and is strongly linked to a lower risk of many diseases.
  2. Eating avocados may help you lose weight. There is some evidence that avocados are a great weight loss friendly food. In one study people eating avocados with a meal are 23% more satisfied and had a 28 % lower desire to eat over the next 5 hours compared to people who did not consume this fruit.

Thus including avocado in your diet may help you naturally eat fewer calories and make it easier for you to stick to a healthy eating habit. Amazing Avocado is also high in fiber and very low in carbs these two attributes should help promote weight loss and to maintain a healthy real food-based diet.

  1. They’re great for vision. Avocado contains lutein and zeaxanthin (carotenoids) these photo chemicals are especially concentrated in the tissues in the eyes where they can provide antioxidant protection to help minimize damage from any harmful radiation including ultraviolet light.

As the mono-unsaturated fatty acids in avocado also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Adding avocado to your diet may help to reduce the risk of developing age-related macular degeneration.

  1. They’re great for health during pregnancy, one cup of avocado provides almost 25% of your recommended dose of folate which is crucial during pregnancy and also helps lower your risk of a heart attack.
  2. It can lower blood pressure. 1 cup of sliced avocado provides 20% of your daily potassium, double of what you can get in a banana and 10% of your daily dose of magnesium. Both of which are crucial in controlling blood pressure potassium helps control blood pressure by relaxing your arteries and ridding the body of excess sodium.

Too much sodium increase your risk of fluid retention which makes you bloated magnesium is required for nerve and muscle function as well as bone growth and maintenance.

  1. They can reduce cholesterol. Avocados are full of good fat a cup of sliced avocados provides 32% of your daily fat recommendation but it’s mono and saturated fat which helps lower cholesterol this in turn helps lower your risk of heart disease and stroke.
  2. They can improve your digestion despite its creamy texture and avocado is high in fiber with approximately 6 to 7 grams per half fruit. Eating foods with natural fiber that can help prevent constipation maintain a good healthy digestive tract and lower the risk of colon cancer.
  3. This amazing avocado fruit is filled with monounsaturated fatty acids and avocado is one of the fattiest plant foods in the world with a total of 77 % of the calories due to fat; however the majority of the fat in the fruit is oleic acid.

This is a type of monounsaturated fatty acid which is also found in olive oil it’s highly beneficial for many health reasons; it is useful for reducing inflammation and has also shown signs to be beneficial on genes linked to cancer.

  1. Avocado is delicious and easy to add to your diet. These are not only healthy but they’re also incredibly delicious and go with many types of food. Like you can add them to salads and various make different recipes or eat them plain.
  2. For osteoporosis prevention, vitamin K is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K. This nutrient is often overlooked but it’s essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones.
  3. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin and dopamine which regulate mood sleep and appetite thus folate may help to decrease the risk of depression by preventing from effects of excess homocysteine.

Side effects and safety of avocados:

  1. Avocados are generally safe for most people when the fruit is eaten in normal amounts and it’s normally always safe when applying to the skin as long as it’s not applied for more than three months.
  2. It generally has very few side effects on the skin although some people do report mild itching; keep in mind that avocado has a lot of calories because of the fat content.

Precautions:

  1. If you’re pregnant and breastfeeding there is not enough reliable information about the safety of taking avocado.
  2. If you’re pregnant or breastfeeding stays on the safe side and stick to recommended diet food.
  3. Also if you have a latex allergy, people who are sensitive to latex can have an allergic reaction to avocado.

Tofu: for a plant-based diet, Why tofu is good for you?

Tofu
Tofu: for a plant based diet

Introduction:

If you follow a vegan or vegetarian diet it can easily become a task to fulfill all of your daily nutritional needs of essential proteins if you are not aware of Why tofu is good for you? and healthy food choices for a plant-based diet this article is for you.

A plant-based food lifestyle is becoming the new trend and people are more and more turning towards a healthy plant-based approach.

Sometimes people can find themselves stuck in choosing a well-balanced diet to fulfill daily requirements of all the nutrients, especially for proteins.

Protein is an essential nutrient that plays a key role in the growth and maintenance of our body, we need protein for proper development and working of our muscles, bones, and organ functioning. Other then this protein is also important for skin, hair, blood, and various cellular functions.

Protein is a macromolecule that breaks down into smaller molecules called Amino Acids. There are a total of 29 Amino Acid (AA) that our body requires for proper functioning.

Out of these 29AA, 9 amino acids cannot be synthesized within the body; they have to be consumed in the form of food (external sources). These are called “essential Amino Acids”. Not all protein contains all amino acids so we need to include various sources of proteins in combination to balance our diet.

Tofu:

It is a food prepared by soymilk; by coagulating soymilk and making it into curd, this curd is pressed into solid white blocks to make tofu.

checkout this video: How to make tofu at home?

Nutrition:

100 gm of tofu contains: 144 Total Calories with

Tofu: Basic Contents by % per 100 gm and Other Nutrients.
Healthybix.com
Tofu: Basic Contents by % per 100 gm and Other Nutrients
How to cook:

Tofu can be cooked with the most common methods like pan-frying, stir-frying, baking, grilling, and scrambling it. (For only Extra-firm and firm tofu)

Contents:

  1. Tofu contains Isoflavanoid it is a secondary metabolite of plant and acts as an estrogen supplement.
  2. Thus help reduce the probability of health problems in women due to decreased estrogen production.
  3. Soy also contains polyunsaturated fats (Like omega-3 and alpha-linolenic acid).

Health Benefits:

Some of the major health benefits of Tofu are:

  1. Tofu is an important source of protein.
  2. It may help lower LDL “bad cholesterol”.
  3. Reduced wrinkles and improved skin elasticity.
  4. It can help with weight loss when added to a proper diet.
  5. It may offer relief for certain symptoms of menopause.
  6. These may help protect against some cancers, and heart disease.
  7. Help reduce symptoms of PMS and osteoporosis.
  8. May reduce Your Risk of Diabetes, and prevent migraine headaches.
  9. Tofu is high in fiber content, and high-fiber diets keep your colon healthy.

Risks and Warnings:

Avoid tofu if you take medicines called MAOIs (mono amine oxidase inhibitors).

Note: over consumption may also present some risks.

11 Amazing Benefits Of Kidney Beans And Nutritional Facts

Kidney beans
kidney beans

Kidney beans are full of amazing health benefits and have important nutritional values. Today we are going to explore 11 amazing benefits of kidney beans and nutritional facts.

Introduction:

Kidney beans are scientifically known as Asphaseolus Vulgaris. Kidney beans are most frequently found around the world and are particularly popular in some regions of South Asia (Specifically India) and in Central America.

Kidney beans come in various types including white kidney beans, red kidney beans, and lightly speckled kidney beans you may also find them in striped modeled creamed purple and even black varieties.

Like many other types of beans kidney beans are densely packed with nutrients that are critical to our health which explains why they’re a staple food in many cultural cuisines.

11 Amazing Benefits Of Kidney Beans are as follows:

Lower cholesterol levels and prevent heart disease

It is reported that in the United States 30% of deaths are caused by cardiovascular diseases. However, they can be reduced by modifications in diet. Kidney beans have been shown to reduce risk factors for cardiovascular issues.

Strengthen muscles

A single cup of kidney beans offers nearly 15 grams of kidney beans protein. Let’s add them to your diet to maintain and strengthen your muscles.

Protein breaks down into essential amino acids that are used for energy production and the growth of muscle tissue.

So if you are trying to bulk up and burn fat, kidney beans recipes are an excellent option.

Manage blood sugar

A meta-analysis of 41 clinical studies showed that kidney beans lowered insulin and fasting blood glucose, they also found that pulses in high fiber diets lowered fasting blood glucose and glycosylated blood proteins,

While pulses in low glycemic diets lower glycosylated blood proteins;

Measured as hemoglobin A1C or fructosamine.

The bean properties are:

Their high fiber content, low glycemic index, antioxidant effect, and polyphenol content contributed in glycemic controlling effects.

These properties may protect against the development of type2 diabetes thanks in part to their ability to help maintain normal blood sugar.

Promote immunity

In comparison to other vegetables or fruits, kidney beans are not the king of a vitamin C source but it does contain more than 10% of your daily recommendation.

In each cup of kidney beans, this can stimulate the immune system and promote the production of white blood cells which are the body’s first line of defense against foreign pathogens.

It is also important for collagen production and helps repair and maintenance of your body.

Eyes care

Kidney beans can be a superfood for your eyes.

They contain a high level of beta carotene which breaks down into vitamin A;

This vitamin specifically targets oxidative stress in the retina and helps to prevent the occurrence of macular degeneration and the development of cataracts.

Avoid birth defects

 A single cup of kidney beans provides more than half of the recommended amount of folate in the body. Folic acid’s most notable benefit is that it can reduce the risk of neural tube defects and infants which makes it a critical nutrient for expecting mothers.

Control blood pressure

There is an impressive amount of potassium in kidney beans with more than 20% of your daily recommended amount.

Potassium is a critical vasodilator that can boost heart health.

By reducing the amount of strain on the cardiovascular system and relaxing blood vessels and arteries potassium helps to lower the risk of heart attack, stroke, and coronary heart disease.

Facilitate energy production

Kidney beans hold a good amount of manganese which plays dozens of key roles in the body including the production of enzymes. These enzymes are involved in energy production and mitochondrial function this means more accessible energy in the body if you eating beans everyday or add to your weekly diet.

Support circulation

A cup of kidney beans holds more than 20% of your daily recommended amount of iron.

Iron is a key component in the production of red blood cells so a diet high in kidney beans will boost circulation in cardiovascular health.

It also increases energy levels and helps in delivering oxygen to extremities and areas of the body that need resources the most.

Build healthy bones

Other amazing benefits of kidney beans are, it is packed with many minerals including phosphorus, magnesium, copper, and manganese, all of which play a role in bone mineral density increasing your mineral uptake will lower your risk of developing osteoporosis keeping you strong and active as you age.

Prevent cognitive decline

 Kidney beans possess high levels of Thiamine making it an ally for people as they age, particularly if they are at risk of cognitive decline or suffer from high levels of oxidative stress, kidney beans can help in preventing memory loss in some other neurodegenerative diseases.

Side effects of kidney beans:

 despite the many health benefits of kidney beans, there are some important side effects to consider including gastrointestinal problems and hemagglutinin toxicity, stomach issues, etc.

Conclusion:

Kidney beans have a notable amount of hemagglutinin, it is a compound that can stimulate gastric pain, nausea, diarrhea, and vomiting this is quite rare and is typically seen in people eating more than three cups of these beans per day.

Like many other types of beans, kidney beans are densely packed with nutrients that are critical to our health which explains why they’re a staple food in many cultural cuisines.

23 most beneficial foods for diabetic people

What are the best foods for diabetics?

 If you have diabetes controlling your sugar level is important;

by managing the sugar and carbs consumption is very important, it’s not just about losing your weight.

Here is a list of 23 foods which are beneficial you.

By applying this information to your menu you may reduce your risk for diabetes-related health complications.

Health tips:

They may help manage blood sugar levels and be the solution for early-stage high blood sugar problems.

These kinds of foods should be included in the diet for a diabetic patient,

To support diabetes treatments here the list foods for diabetics that are good to reduce your risk for diabetes-related health complications.

1.        Almonds: Almonds are rich in vitamin E, magnesium a nutrient that improves insulin sensitivity, and potassium. Almonds maintain blood sugar levels research has shown that almonds may reduce the rise in blood sugar and insulin levels.

2.        Cinnamon: Cinnamon has a compound called hydroxy citric own which could lower cholesterol and help stabilize your blood sugar levels. A small amount of intake daily can improve fasting blood sugar and reduces insulin spikes.

3.        Lentils: Lentils are lower on glycemic index score and provide me vitamins iron complex carbohydrates and protein. These complex carbohydrates have a minimal impact on your blood sugar levels.

4.        Olive oil: Olive oil has been proven that it can stabilize the blood sugar levels too, minimizes blood sugar spikes, and control the LDL cholesterol level. Managing this bad cholesterol is very important for diabetics since diabetics have a higher risk of a heart attack or a stroke.

5.        Prunes: Prunes are high in fiber content, and lower on the glycemic index scores and have a lower effect on blood sugar levels.

6.        Beans: Beans are a good alternative to meat and included as diabetic frenzy foods they are low on the glycemic index score, and provides significant soluble fiber resulting in they may help lower blood sugar levels and coronary artery disease.

7.        Garlic:  Garlic has been known to help lower high cholesterol levels, However, researchers found that garlic has many chemical components which can be solutions for health problems including diabetes. Garlic also helps in controlling your blood sugar levels.

The key to keeping your blood sugar level down is to keep eating a balanced diet (fruits, vegetables, and meat). That way you don’t rely on artificial meds too much.

8.        Yogurt: Yogurt is easy to digest and naturally contains low carbohydrates and high protein which can help you to control hunger levels and blood sugars.

9.        Oatmeal: Oatmeal is a very common breakfast it is high in soluble fiber and has a low glycemic index. So it can help you to control your glucose levels. Oatmeal is slow to digest so the glucose will be released into the bloodstream more slowly. Thus help in maintaining insulin release and glucose uptake.

10.      Spinach: Spinach the American Diabetes Association calls spinach a diabetes superfood. Leafy greens like spinach are great non-starchy vegetables and great sources of fiber. Rich in B vitamins, iron, calcium, and vitamin C they are also very low in carbs which may control your blood sugar levels.

11.      Berries: Blueberries, raspberries, strawberries, and other berries are all low on the glycemic index score and are considered to be superfoods. These are commended food for diabetic patients.

12.      Tomatoes: Tomatoes lower glycemic index score. These are rich in vitamin C and lycopene, lycopene is an antioxidant which can help fight inflammation, increase HDL ( healthy cholesterol) and reduce LDL(bad cholesterol).

13.      Broccoli: Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, they are a great source of vitamin C and k, folic acid, potassium, and fibers. Broccoli contains a high amount of sulforaphane which may help people with Type 2 diabetes in managing their blood sugar.

“Let food be your medicine, and medicine your food.”

HIPPOCRATES

14.      Avocado: Avocados are full of healthy fats which means they have a lower effect on blood sugar levels. Avocado also has a high-fiber, eating avocados are advised by physicians and dietitians to help control blood sugar spikes.

15.      Kale: Kale contains fiber, antioxidants, calcium, vitamin k, vitamin C, and iron. Among others, the fiber in kale slows digestion and antioxidants in kale may improve blood glucose control.

16.      Green tea: Green tea contains high amounts of polyphenols antioxidants which can help you to protect against inflammation. studies show some carcinogens the possibility of green tea to prevent type2 diabetes as well as some cancers.

17.      Peanut butter: Peanut butter has low carbohydrate content that can prevent spikes in your blood sugar levels.

Peanut butter has a low glycemic index- with GI score of 14.

18.      Apples: Apples are high in fiber vitamin C and several antioxidants apples also contain sugar (fructose). However, fructose may lead to less sugar and insulin after a meal.

19.      Citrus fruit: Citrus fruits are low in fat and high in vitamin C which is good for immunity. It also contains antioxidants and fiber. The antioxidant in citrus fruit is suitable as meals for diabetic patients in order to fight against inflammation.

20.      Red onion: A recent study found that consuming red onion extract may help to reduce your blood sugar levels significantly and important for people with diabetes.

21.      Chia seeds: Chia seeds are high in fiber antioxidant protein healthy fats, omega-3, and calcium. chia seeds are beneficial for diabetics since they may improve insulin sensitivity and blood sugar control.

22.      Squash: Squash contains vitamin A, vitamin C, and some B vitamins. squash also contains iron, antioxidants, and calcium. these antioxidants may offer protection against diabetes by helping lower blood sugar.

23.      Dark Chocolate: Dark chocolate is one of the good foods allowed in diabetics it may promote some good health benefits:

dark chocolate contains antioxidants that help the body use its insulin more efficiently to help control blood sugar and improve insulin sensitivity.

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