Healthy Heart Diet Recipes

The intake of a properly balanced diet reduces the chances of being afflicted by cardiac problems. The following article aims at providing some healthy heart diet recipes that are both delicious and easy to make.

Cardiovascular diseases (a class of diseases that involves the heart and the blood vessels) are the biggest killer in most parts of the world today. Evidence suggests that a low-fat diet is effective in lowering the cholesterol levels and the blood pressure.

Recipes

Parmesan Chicken Bake

Ingredients
Chicken breast, boneless, without the skin, and fat removed: 6 fillets
Bread, whole-wheat: 4 slices
Buttermilk, low-fat: ½ cup
Parmesan cheese, grated: 6 tablespoons
Olive oil: 2 tablespoons
Parsley, chopped finely: 1½ tablespoons
Paprika: 1½ teaspoons
Garlic powder: ¾ teaspoon
Thyme: ½ teaspoon
Vegetable oil spray

Method
Begin by preheating the oven to 450°F. Then take a rectangular-shaped baking sheet and a slightly smaller rectangular-shaped cake tin. Spray some vegetable oil and place the rack on the baking sheet and it keep aside.
Next, rinse the chicken fillets and pat them dry followed by keeping them aside. Now, put the bread pieces into a food processor or blender and process until it turns into fine crumbs.
Put

Activities of Daily Living for Senior

Activities of daily living or ADLs is a term that is commonly used in healthcare, especially when the nursing of an elderly or a disabled person is involved. Any activity or task that an individual undertakes throughout the course of the day constitutes as instrumental ADLs. Eating, walking, personal grooming, and hygiene, all come under it.

Many medical institutions and insurance companies conduct a study of these activities on individuals that may require additional attention. Mostly, elderly people, people with mental illnesses, and physically-challenged people are usually put through this study. The reason for carrying out this study is to assess the functionality of a person. Once this has been ascertained, the health professionals can determine what type of treatment or special care should be provided.

Importance of Activities Checklist

There are 6 basic activities that a person is expected to perform. So, if an individual cannot perform at least 2 of these activities independently, the nursing home will mostly likely admit him/her. All the tasks are monitored to ascertain if a person should be admitted or not. The cost of admitting someone into nursing homes is quite high, and as a result they need to be absolutely certain with their

Tips to Keep Your Heart Healthy

With so many heart diseases on the rise, most health-conscious people strive to find ways to keep their heart healthy.

Misconception
It is a serious misconception that being in excellent physical condition makes you less vulnerable to heart diseases. It is true that good levels of physical conditioning are a contributing factor in keeping your heart healthy, but it is not the only one. In short, fitness and health may be two different subjects if we look at it with intricacy. It is not an absolute necessity that a bodybuilder is less prone to developing a heart disease than an average man.

Go Green
When we speak of the heart, we cannot ignore the importance and benefits of plant-based foods. Vegetables are an excellent source of Glutamic acid. It is a class of amino acids which helps to keep blood pressure at lower levels; safe levels, so to say. What’s more? Veggies lack cholesterol, fat and even calories, which otherwise tend to be the common culprits for causing heart diseases. Not to mention, the amount of vitamins and minerals that vegetables provide.

Be Active
Without the aid of daily exercise, maintaining your health is a daunting task. Exercises not

Smile More for a Healthy Heart

I totally believe that a true smile is the way to a healthy heart. Combined with a little bit of science and a little bit of personal experience, this post will tell you why smiling is good for health, for a smile indeed has many health benefits!

A smile is probably one of the simplest of cures for anything in this world – broken confidence, broken dreams, even a broken heart. I have almost lost count of how many times I have looked into the mirror and just smiled at myself, and how it has worked to get me out of a bad mood! At the end of it you become so infected by your own smile, you wish the reflection you are seeing in the mirror were an actual person and you could hug that person and thank that person for being so nice to you!

Smiling for a Healthy Heart

The heart is one of the most vital organs of the body. The size of your heart is roughly equal to the size of your fist – with the thumb closed in. Now just imagine; such a tiny little pump sees to it that every

Heart Healthy Diet for Women

A healthy heart is an effort of a lifetime. It takes the right diet and strict exercise regime to keep that machine functioning at its best. Read on to know what is heart healthy diet for women.

Your heart is a machine, that is continuously pumping blood. Just as every machine requires servicing, your heart requires a little care and attention too. But obviously, you cannot send your heart to a service station, for a regular maintenance. Thus, maintaining a healthy diet is all that you can do, to keep it hale and hearty. Having a right diet, is the only way of preventing your heart from any kind of illnesses. Today, the risk of heart related problems is equal for both men and women. After the age of 40, it is imperative for a woman to take care of her heart’s health to lead a healthy life for a healthy family.

Harmful Fats
Experts say, that the daily consumption of foods high in nutrition can reduce the risk to your heart by 80%. Thus, it is important to understand how your food affects your heart. Restricting your intake of saturated fats and quitting any form of trans fat is the best

Tips for Good Mental Health

Mental health literally means our emotional, social, and psychological well-being. In order to lead a happy and smooth-sailing life, it is important to maintain your mental health. This Buzzle article offers some of the best tips for your good mental health. Take a look.

The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.

Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.

Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind.

How Mental Health Affects Physical Health

There is an inextricable linkage between your physical and mental health. A slight shift in the well-being of one of them is bound to affect the other. This article discusses in detail the connection between mental wellness, its effects on the physical health of a person, and the importance to maintain a balance between the two.

According to The American Psychological Association, if you are mentally ill, your physical health will also show signs of distress. Similarly, if you are physically feeling down and weak, your mental health will also be affected. Thus, there is a strong connection between your mind and body, which affects your overall well-being.

Many people still tend to ignore the plain truth that our body’s physical health is interlinked to our mental health, and both cannot be separated. A decline in one of them causes disruption to the other. Whenever you are stressed, disturbed, or feeling emotionally low, you suffer from physical ailments that make you inactive and unhealthy. There are hundreds of studies that have demonstrated this strong connection. Researchers at Bangor University in Wales had this to say. Participants who were mentally fatigued prior to doing a difficult exercise

Mental Health Therapist

The responsibility of a mental health therapist is to ensure the mental and emotional health of his patients. The therapy may done in different formats such as individual, group, and family. The following article provides information about the various tasks of a therapist and the things a person must consider before going to a therapist.

Mental health therapists are trained professionals who counsel individuals, families, and groups to identify and work through the problems that a person is facing. These professionals help their patients deal with stress, substance abuse, addictions, low self-esteem, and grief. Some of them even specialize as marriage counselors and career counselors. These professionals work with other mental health specialists like psychologists, psychiatrists, clinical social workers, and school counselors to promote emotional and mental health of their patients.

Job Description

These therapists work though observation, interviews, and tests, to gather information and identify the problems of a person. Based on their observation they decide the right type of therapy for the person. These professionals counsel their clients and help them make informed decisions about themselves, their lives, and their relationships. They help their patients to analyze their problems and address various issues. These therapist also carry

Benefits of Healthy Eating

Be it to lose weight, maintaining skin health or keeping heart ailments at bay, healthy eating is a must.

What is healthy eating? It means including an array of nutritious food items in the diet. It involves eating in moderation. It is adopting a diet that is essentially low in fats and includes foodstuffs from other food groups like proteins, vitamins, minerals, and carbohydrates in the required amounts to support overall well-being.

Maintains Healthy Weight

Whether it is to get rid of extra pounds or looking for a healthy weight management program, following good eating habits is a must. Excess weight gain due to unhealthy eating habits can put a person in the risk zone of a wide range of diseases. All this can be avoided if food choices and eating habits are healthy.

Keeps Diet Related Health Issues at Bay

Unhealthy diet loaded with unsaturated fat and processed foods means the person is bound to fall prey to chronic medical problems like high cholesterol, diabetes, and hypertension. On the contrary, a well-balanced diet coupled with exercise ensures and maintains optimum fitness levels for the rest of the life. Following a healthy menu also promotes colon health

Nutritious Meals

If you have growing children in the family, it is very important to have nutritious meals in their diet. Kids need many basic nutrients at this age when their bodies are growing and need a constant supply of vitamins and nutrients. Thus, the five basic nutrients required for a growing body are, proteins, minerals, fats, vitamins, and water. Thus being a parent, your responsibility towards your child is to take care of his/her eating habits and providing them all they need.

Easy Nutritious Meals
Children are very irresponsible when it comes to eating habits. They love to eat the things that they shouldn’t be eating and dislike the healthy ones. If you have a growing child like this, the following list is the best way out of this problem. You can categorize these meals into three for all three meals in the day and also have healthy snacks to accompany them.

For Breakfast
Since breakfast is the most important meal of the day, make sure, your kids eat all the possible healthy foods needed by their body. Meals for kids should be the most filling and healthy with all the required nutrients and supplements needed.

Whole grain

Healthy Foods That Fill You Up

The age-old myth, dieting means depriving yourself of food, has finally been shelved, thanks to the improvisations executed in the dietary programs which now have a lot to offer. These diet programs mainly include healthy foods that fill you up, without putting that burden of extra calories, fats, or cholesterol on you. As a result of this, these foods have become quite popular among several fitness enthusiasts and dietitians alike.

Healthy Foods That Fill You
A balanced diet is the one which provides you with all the necessary nutrients required by your body and at the same time, fills your stomach. For that, these foods need to have a significant amount of fiber, proteins, and water, among other nutrients. The presence of these nutrients helps in satiating the hunger in a healthy way.

Whole Grain

Whole grains, such as oatmeal, flaxseed, barley, and wheat, have numerous essential nutrients, including proteins and fiber, in them. In fact, proteins and fiber, which are found in significant amounts in whole grains, fill you for a longer time. If you eat refined white bread, you won’t crave for food all over again. However, whole wheat bread is bound to keep you

High Energy Foods

If you feel weak and tired all the time, then this may be a cause of insufficient intake of essential nutrients. Include high energy food items in your daily diet and notice the difference.

The role of high energy foods is to provide our body with the much-needed energy required to perform daily activities. Foods rich in complex carbohydrates, proteins, vitamins, minerals, and which are low in sugar, cholesterol and fats act as energy boosters for the body. Complex carbohydrates provide long-lasting energy to the body. Protein not only helps to release energy, but also acts as a back-up energy providers when carbohydrates are not available. Bananas, eggs, and nuts are top energy-boosting foods that can be easily included in the diet. Most of the foods mentioned below provide energy and are also rich sources of vitamins and minerals.

Healthy Energy-boosting Foods

Whole Grains

Being complex carbohydrates, whole grains are the best energy foods for athletes. Moreover, whole grain foods contain high amounts of fiber and antioxidants, and thus, prevent various health problems. Whole grains digest slowly, and therefore, provide you with long-lasting energy levels. E.g.Cereals, whole grain bread, brown rice, quinoa, oats, and pasta.

Mental Health Perspectives

Everyone feels anxiety in their lives. Whether we’re nervous about a job interview or worrying about a child’s safety, anxiety is a part of life. That fight-or-flight response is what enabled our ancestors to survive and thrive. Unfortunately, today’s hectic modern world is much different than the one in which we originally developed. Rather than worrying about having enough food to eat or being attacked by predators we worry about the many intricacies our complex lives have to offer. This can cause, in some individuals, irrational and debilitating anxieties. When this happens, the individual has an anxiety disorder.

Anxiety disorders are often known as the common cold of mental illness. They affect millions of people every year. The overwhelming feelings of anxiety and nervousness can cause a person to stop functioning in our world altogether. As a sufferer of generalized anxiety disorder myself, I have seen firsthand how this illness can become more than a normal case of nervousness and turn in to a disability. There are a number of different varieties of anxiety disorders that have been identified by psychologists, each of which is treatable with either therapy or medication.

For this issue of Mental Health Perspectives, we’ll focus

Importance of Counseling

The world, as we know it, has changed. The stimulants have gone into overdrive, and with that, so have the demands. There is so much happening everywhere―schools and colleges, the workplace, in relationships, in technology … and all this has had an effect on us, our living, and the way we think. It does not come as a surprise then that the stress and tensions in people’s lives have also escalated. With so much happening, and so much to deal with, it is not always possible for one person to do it all. And that is exactly why counseling becomes important.

Why is Counseling Important?

Sometimes it’s beyond one’s scope to be able to handle it all. There are so many things happening at so many levels which demand equal importance that it can get extremely overwhelming to take it all in, and do the best one can. From time to time, one requires assistance to cope with all these factors, and while some problems might be solved with the help of friends and relatives, there are others which are more complicated and may require a professional, or trained specialist to handle them―that is where counseling comes in.

Stress Management Techniques

Stress has become an unavoidable part of modern lifestyle. Stress management, which mainly includes time management, and breathing and relaxation techniques, helps reduce tension. Some simple exercises prevent stress from taking a toll on the mental, physical, and emotional well-being of a person. Instead of erupting in a fierce debate over ‘life and stress’, it is better to learn various types of exercises for stress management.

Exercise and Stress Management

Relaxation Exercises

These are breathing exercises. Normally while breathing, you use only a small fraction of your lungs, providing insufficient oxygen to the lungs. Slow and rhythmic breathing allows you to draw copious amount of oxygen into the lungs, which then is supplied to the blood. Basic breathing techniques can help drive away anxiety and various disorders like high blood pressure or cardiovascular diseases. Breathing is the link between your mind and body. If you opt for various ways of rhythmic breathing like anulom vilom pranayama, or bhramari pranayama, you can notice the difference in your state of mind, within a few days. What’s more, these exercises are not even time-consuming!
Yoga

Yoga exercises involve various postures and holding your body in those postures for a while. Breathing

High Cholesterol is Linked With Stress

Gender, age, family history, weight, diet, and lifestyle are the main factors which influence cholesterol levels in your body. Of these, you cannot change your age, gender, and family history, but you can control your weight, and you can lead a stress-free lifestyle. Studies have shown that excessive psychological stress leads to an increase in cholesterol levels.

► Normal Cholesterol Levels
◑ Cholesterol, the waxy steroid metabolite, is present in each and every cell of your body. It is synthesized in the liver. Your body needs cholesterol for producing various hormones and bile juice. It is also essential for synthesizing vitamin D.
◑ Cholesterol present in the cell membranes helps increase cell permeability. Your body produces cholesterol, so you need not actually ingest cholesterol through food. Being waxy in nature, cholesterol does not dissolve in blood or water. When it gets accumulated in blood arteries, in the form of plaque, it leads to interrupted blood supply to organs, including the heart and brain. Thus, excessive accumulation of cholesterol increases the chances of death due to heart attack or stroke.
◑ There exist two types of cholesterol, Low-Density Lipoprotein (LDL) or bad cholesterol, and High-Density Lipoprotein (HDL) or

Meditation Techniques for Stress

Stress has become synonymous to today’s fast-paced life. It is a leading cause for poor mental and physical health. In order to cope with stress, we need to adopt certain meditation techniques that will lead us to happier and healthier lifestyle.

Stress is a silent killer. Most of us have experienced or witnessed this at some time or the other.. Stress affects everything that we do―neither can we work efficiently enough, nor can we take proper decisions. Adding to that, a person who is undergoing stress is prone to certain medical conditions like heart diseases, hypertension, and diabetes.

It has been found that using certain meditation techniques helps reduce, and with the passage of time, prevent stress from affecting us. It would therefore do us good to learn some easy meditation forms to help in dealing with stress effectively. If you’ve never done meditation before, it would do you good to begin with some basic exercises first.

Breathing Technique

  • To begin with, choose a comfortable spot.
  • Make sure that you’re wearing loose and comfortable clothes.
  • There should be no distractions when you sit for meditation. So keep the phone, TV, and other noise-making objects away.
  • Sit on a rug

Healthy Eating Habits

Our overall health and well-being depends on what we eat. Food is the main source to get an adequate amount of nutrients that are essential for normal growth and functioning of the body. Hence, it is very important to develop eating habits for good health and physical fitness.

Your diet should be healthy and balanced. It should consist of adequate amounts of fats, carbohydrates, proteins, vitamins, minerals, enzymes and fibers. You should include plenty of fresh vegetables and fruits as well as dairy products in your daily diet. Generally, it should be low in fats and rich in proteins and carbohydrates.

Healthy Eating Tips
A key to healthy eating is the time-tested advice of variety, balance and moderation. You should eat a variety of foods without gaining excessive calories or any of nutrients. Here are some useful tips for healthy eating:

More than 40 different nutrients are required for normal growth and functioning of the body. Our daily meals should contain whole-grain products, fresh vegetables and fruits, poultry, dairy products, fish, meat and other protein foods. Vegetables and fruits are rich in vitamins and minerals and low in fats, sodium and calories. Most vegetables contain and antioxidants

Importance of Breakfast for Students

A number of studies have highlighted the benefits of a good nutritious breakfast for students. Unfortunately, however, many young ones have the tendency of skipping this important first meal. Students should have a complete and healthy breakfast on a daily basis.

As parents and caregivers, it is your responsibility to provide kids with a healthy breakfast. Many students refuse to eat breakfast before going to school, citing reasons such as lack of time, not feeling hungry, etc. However, they do not realize that not having breakfast actually hampers their health, and can cause various learning problems too.

To prevent such issues, it is necessary that students develop the habit of eating breakfast daily. Rather than forcing children, it is better if we make them understand the benefits of a good breakfast, so that the automatically start having it. In the following lines we highlight the several benefits that eating a healthy breakfast has and also present you with a few tips for preparing not just a healthy but a tasty breakfast for your little ones.

Breakfast Like a King
The importance of breakfast lies in the word itself. By eating breakfast, we are actually breaking the fast

Easily Digestible Foods

Our digestive system helps us utilize the essential nutrients of the foods that we consume. However, not all foods are easily digestible. Here is a list of food items that can help our digestive system work in a relaxed manner, without having to work so hard.

Although our body is magnificently designed to be able to carry out the hardest of processes with maximum ease, yet, there are some functions that are not carried out as smoothly, as it may seem. Like how there are some foods, say bananas for example, which are very easy to chew; there are some other food items like dry fruits, sugarcane, etc., that require efforts on the chewing part. Likewise, for our digestive system too, there are certain foods that are easy to break down, while there are some food items that tend to put a lot of pressure on the digestive system.

If you look at our eating habits, you would usually find food items like cheese, butter, red meats, fried chips, etc., becoming a casual meal for most of us. Forget about the calories, most of these food items are not exactly digestion-friendly. We usually don’t feel the need to