Some Essential Fatty Acids for Your Healthy Diet Plan

Must have heard of Omega fatty acids? Each time we talk about the compositions of healthy cooking oil we cannot stop talking about Omega acids. Now the question is what Omega fatty acids is and how does it affect our health?

Well, Omega fatty acids are considered essential fatty acids. They are necessary for human health but the body can’t make them -- you have to get them through food. There are three types of omega acids- Omega-3, Omega-6 and Omega-9 Fats. Omega-6 is your standard polyunsaturated fats found in vegetable oils. Omega-3 fats (Linolenic Acid), particularly from fish, are considered to promote health, while Omega-6 (Linoleic Acid) fats are considered by some to promote heart disease and cancer. Omega-9 (Oleic Acid) is your monounsaturated fat as in olive oil. There is debate over the validity of relating Omega-3 in vegetable oils (Canola and Flaxseed) to the health benefits of fish oils, as the Omega-3 oils in fish are quite different from the one in vegetable oils, and the vegetable ones come with many times the percentage of Omega-6 compared to fish. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. It is important to have a balance of omega-3 and omega-6 in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation.

Are you eating emotionally?

Is your first reaction at feeling anxiety to reach for the fridge? Does sadness make you want to eat just a bit of that cake? If this is the case then you are eating emotionally which can ruin your diet chart. Whether it is sadness, grief, happiness, joy, anger, frustration… each and every emotion has its starting point, peak and then end. We associate emotional eating with inability to control our emotions. But, you can! Let the emotion run its course and you will soon notice relief.

To start overcoming emotional eating, focus on making small and gradual changes. Setting a goal that is small enough to achieve yet big enough to keep you motivated can make a whole lot of difference. If your objective is to start breaking free from emotional eating, you might set yourself up for a failure. If you rephrase the goal and state it so that "Today, I will eat all 3 meals at the table," you will notice that the goal is realistic as well as measurable, the latter giving you a sense of accomplishment. Also stop mindless eating. Mindless eating is the menace of modern day society. There is not enough time in the day to sit down and eat. Or are we fooling ourselves? The most important question you can ask yourself is: "Am I hungry?" If the answer is yes, take time to sit down at the table and eat the meal making sure you slow down and take time with each bite. If the answer is "no," there is no much of a dilemma there.  

 So what say ready to break free from emotional eating?

Your eyes are beautiful take care of them

Your eyes are one of the most important organs in your body and vision is one of the most wonderful gifts. But often many people neglect the importance of eye care and do not pay proper attention towards eye care. As we age, all the wear and tear on the eyes will start to weaken the muscles. Also, in today’s age of video games, computers, and other electronics; we work our eyes a little too much. In such cases, the most common way people improve their vision is by wearing prescriptive lenses. But better eyesight without glasses is no longer a dream today. 

Most people are not aware that you can improve eyesight naturally. Take a look at ways to improve eyesight naturally - have plenty of fish. Fish is a rich source of omega-3 fatty acids which helps to reduce the risk of dry-eye syndrome. Eat raw vegetables like carrots, broccoli and cucumber as they have Vitamin A which is essential for eye care. Blink regularly as blinking is a natural preserver of your better vision. Avoid stress and when you go outside, always use sunglasses to protect your eyes from the harmful rays of the sun as well as from the drying effects of wind. Last but not the least comes eye relaxation. Consciously rest your eye muscles every now and then in order to give sufficient rest to the eye muscles.

Boosting your metabolism rate...

What’s your metabolism rate? Well, this is a question we often ask each other specially those concerned about their weight issue. But what is a metabolism rate? Hmm, metabolism is the process by which, what we eat, is converted into life-giving energy. There are various steps before food turns into energy and many organs play a vital role in this process, including the mouth, the liver and associated systems like the endocrinal system and the kidneys.

Keeping our different organs active and efficient is the key to reviving up our metabolism. Now the question is how to keep the organs active or boost the metabolism rate? Well, to ensure a healthy digestive system, one can do a light detox once a fortnight. For this you can avoid non-vegetarian food, eggs, paneer, dals, pickles, colas etc once a fortnight. Instead, drink lukewarm water, vegetable juices, herb infusions and soups, eat a lot of fruit and have a light vegetable for lunch. Increase fibre intake as it helps the body to control weight, sugar and insulin levels. Fibre is present in the peel of fruits, in oats, brown rice etc. Also eat frequent small meals this also helps in keeping the digestive organs active. Last but not the least never forget to exercise...

The healthy red bell pepper...

Who doesn’t know this bright red colour vegetable often used to spice up bland dishes? Yes, we are talking about bell pepper that comes in a beautiful array of colours and shapes. But do you know this vegetable can be magic wand for those trying hard to lose weight? Wondering how? 

Well, red bell pepper has very few calories.  This makes it an ideal snack for dieter, children and just about anyone that wants a tasty, healthy treat. One cup contains about 24 calories. You could eat two red bell peppers sliced and not make a significant impact on your calorie count for the day. Isn’t that great? Apart from this like many brightly coloured fruits and vegetables, bell pepper is rich in vitamins A, C, and K, but red peppers are simply bursting with them. Antioxidant vitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support immune function. Red peppers are a good source of the carotenoid called lycopene, which is earning a reputation for helping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas. Beta-cryptoxanthin, another carotenoid in red peppers, is holding promise for helping to prevent lung cancer related to smoking and second hand smoke. Besides being rich in phytochemicals, peppers provide a decent amount of fiber also.   

So what say ready to spice up your dish with some bell peppers?