8 Foods that Help Soothe Heartburn

163910797If you feel a burning pain in your chest, it’s probably heartburn, especially if the pain worsens when you lie down or bend over. Heartburn occurs when stomach acid builds up in the esophagus and is often related to eating and drinking certain types of foods. While heartburn can be very uncomfortable, some everyday foods can provide relief.

  1. Bananas

Bananas are a low-acid fruit that coats the esophageal lining. This coating can soothe irritation by acting as a protective film.

  1. Oatmeal

Oatmeal contains healthy fiber, which aids in digestion. Just like bananas, oatmeal also coats the esophageal lining and thus reduces irritation.

  1. Ginger Tea

Ginger tea is a natural anti-inflammatory. You can either buy it over the counter, or cut or peel some ginger root and boil it in a small pot of water. After letting it steep, you’ll have excellent homemade tea, to which you can add some honey and lemon juice.

  1. Almond Milk

Drink almond milk either by itself or in a smoothie. The alkaline helps neutralize acids found in many foods.

  1. Licorice

Pure licorice provides a dual benefit for anyone experiencing heartburn. Like many of the other foods listed, it coats the esophageal lining. Additionally, the chewing action helps get rid of acid by making you salivate.

  1. Leafy Greens

Leafy greens can work wonders when they aren’t paired with ranch dressing or cheese. Instead, steam your vegetables with olive oil and a little lemon, or use Italian dressing on your salad instead.

  1. Fennel

Chew fennel seeds throughout the day, or make your own fennel tea. To make the tea, put about two teaspoons of fennel in boiling water with a bit of honey. After the tea has steeped, strain it and put it in a large container for half an hour. Drink it right away or save some for later.

  1. Green Veggies

There are a number of green vegetables that are low in acid, like broccoli, green beans, asparagus, celery and cauliflower. Serve with non-acidic spices like basil and oregano, instead of spicy ones like black pepper or chili powder.

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Natural Foods That Fight Inflammation

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Many people are unaware that inflammation is the cause of most health problems. Inflammation is an immune response to fungi, viruses, bacteria, foods you are allergic to, chemicals, radiation and injury. The most common symptoms of inflammation are loss of function, swelling, pain, redness and heat. Physicians often prescribe medications to treat symptoms but drugs rarely address the root cause. One way to combat this common health problem is to consume natural foods that fight inflammation.

Omega-3 fatty acids are among nature’s best ant-inflammatory substances and there are plenty of them found in fatty fish, including salmon. DHA and EPA are the two types of omega-3s found in fish that the body uses. Because the body does not need to expend energy to convert them to a usable form, they are easy to digest and beneficial to health right away.

Kale, spinach and other dark green leafy vegetables are rich in vitamin E, a nutrient that protects tissue from cytokines, which cause inflammation. These foods contain other nutrients that promote good health, including fiber, phytochemicals, iron and calcium.

Tumeric is a spice used often in Indian cuisine. It gets its golden-orange color from curcumin, which is helpful in blocking certain enzymes that cause inflammation. Curcumin offers the same benefits as many drugs, including non-prescription pain medications, phenylbutazone and hydrocortisone with none of the unwanted side effects.

Almonds are a great source of vitamin E. When compared to other nuts, they provide more of this healthy nutrient in addition to niacin, riboflavin, calcium and fiber. Vitamin E offers protection against the damage to tissues caused by inflammation. Fiber can help reduce C-reactive protein in the body. C-reactive protein is a protein produced by the liver that is released into the circulatory system in response to inflammation, infection and tissue injury.

Most people suffer with inflammation in one form or another. If you are among them, the nutrients found in the foods listed above can provide relief. To get the full benefits it is important to add these to your daily diet because the healing effects will not be noticeable overnight.

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Best Natural Sources Of Dietary Fiber

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You may have heard about fiber but perhaps you haven’t been paying attention to its benefits. Besides promoting the healthiest digesting tract, dietary fiber is crucial in reducing risks of heart disease, stroke or hypertension. So how much fiber should you consume each day to stay healthy?

How Much Dietary Fiber You Need

Consuming too much or too less will directly have an adverse effect on your body; you have to learn how to find the balance. Fiber is either soluble or insoluble mostly found in plant based foods. The right amount of fiber slows down digestion for maximum nutrient absorption while making waste softer and heavier for easier excretion.

Adults below the age of 50 require about 38 grams of fiber a day while women require 30 grams of the same. Anyone above the age of 50 will require about 30 grams if it’s a man and 21 grams of dietary fiber a day for a lady. Though whole grains do have some amounts of fiber, they do not provide the full amount required.

The Best Sources of Fiber

Consuming split peas is one way of boosting your dietary fiber intake. One cup contains about 16.3 grams of fiber and it is ideal to cook with stews or soups. Lentils are also great fiber sources and one cup carries around 15.6 grams of fiber when cooked. Black beans and lima beans are a third source you can consider, each providing about 15 grams and 13.2 grams of fiber respectively. Artichokes are known to carry the most fiber content, with about 10.3 grams in a medium sized artichoke. Then there are other fiber rich foods with about 8 grams of fiber per cup or less; they include peas (8.8grams, Broccoli (5.1 grams), Brussels sprouts (4grams), blackberries (7.6grams), Pears (5.5grams) and raspberries (8grams).

We agree it may not be easy supplying yourself with all these ingredients every week, so there is another solution. The avocado is by far the easiest plant food you can get with about 6.7 grams of fiber in half a fruit. If raspberries or Brussels sprouts don’t come by easy, an avocado salad a day is enough to keep your bowels rejuvenated.

A dietary fiber cannot be ignored; it is the best solution to avoid constipation or bloated tummies.

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Healthiest Indian Food Dishes

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Eating healthy doesn’t mean that you have to sacrifice on taste. There is a wide range of Indian cuisines that are both rich in nutrients and tasty. If bland foods like corn flakes and oats is not your thing, here is an overview of some healthy Indian food dishes that you can try out:

Idli

Idlis are great source of proteins and carbohydrates. The fermentation process that it goes enhances its vitamin B content and generally increases the bioavailability of the proteins. What’s more, its fat content reduces as it is steamed and becomes more digestible. Combining Idli with rice is great as amino acids in them complement.

Sattu

This North Sattu staple was originally made of roasted gram flour. Today, however, it includes other nutritious flours such as wheat and barley. It can be prepared in a myriad ways including laddoos, parathas, litti chokhas and many other variations.

Dhokla

Dhokla is mainly made with gram flour and is steamed. It has low glycemic index (meaning it releases glucose at a considerably sustainable rate) making it good for diabetics. The fermentation process that the flour goes also boosts its nutritive value.

Bajra

Bajra or pearl millet is popular in Rajasthan and has been used by Indians since the pre-historic times. Bajra is majorly eaten in rotis or khichgis form, especially during winter.

Daliya

Daliya is made with broken wheat or whole wheat grits and is very popular in North India. It can be consumed as savory daliya, sweet daliya, or kheer. It is a complex carbohydrate, so the rate at which it gets digested is a bit slow and hence releases glucose at a slow and sustained rate. Like Dhokla, it is ideal for the diabetics and people who want to lose weight or those with high cholesterol levels.

Sprouts

Although not an Indian traditional favorite, its health benefits are immense. During the germination process, all their nutrients are broken down into simplest components making them easily absorbable by the body. They are rich source of minerals, proteins, vitamins and fiber.

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Unhealthy Condiments You Should Cut Back On

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We use a range of condiments to make food palatable. On almost every dining table, you will find a bottle of hot sauce, ketchup and mayonnaise. These basic condiments are used to modify the flavor of a dish to suit personal tastes. But do you actually know what these condiments contain? Dangerous Unhealthy Condiments?

Condiments are food preserves or mixtures made from highly concentrated salts, fats, and spices. This extra salt, fats and spices adds an instant boost of flavor to the dish. However, this also means that you are overloading your body with an unhealthy mix of fats, salts, spices and preservatives. Most people cannot restrict the amount of condiments they eat, and this can prove dangerous. A few of the most commonly used condiments that should be consumed in moderation are as follows:

Mayonnaise

Mayonnaise is a simple mix of eggs, vinegar and oil but a single tablespoon of mayo contains more than 200 calories. There is very little nutritional value in mayo but it is used to add taste to a variety of dishes. Try to avoid dishes like devilled eggs, creamy dips, and sandwiches that usually contain a large amount of mayo. A simpler alternative is mashed avocado or fresh yoghurt mixed with lemon juice. This mixture contains probiotic bacteria and beneficial vitamins and minerals.

Sour Cream

Processed sour cream is not good for health as it is mostly fat with a range of chemicals to impart taste and flavor. Switch to homemade sour cream made from low-fat milk.

Maple Syrup

Pancake syrup tastes great but most varieties are made with high fructose corn syrup. High fructose corn syrup contains dangerously high amounts of sugar and it is extremely unhealthy. Try to replace this with honey or real maple syrup. Both these versions are nutritious but contain an average amount of sugar.

Salad Dressings

Salad dressings like ranch dressing and blue cheese dressing are high in preservatives, chemicals and additives. These dressings also contain high amounts of MSG and this can cause chronic conditions like obesity, headaches, fatigue, and other health problems. You can try Greek yoghurt as an alternative. Greek yoghurt is rich in vitamins, minerals, probiotic bacterial and minerals like calcium, potassium and magnesium. And of course, its delicious as well!

Of course, its difficult to cut back on basics like ketchup and mayonnaise. In this case, it’s a good idea to switch from commercial, factory-made brands to homemade organic versions. I

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Foods That Help Fight Inflammation

An anti-inflammatory diet is a great benefit to you, especially when it wades off the immense suffering from diseases like eczema, Parkinson’s disease, asthma or Crohn’s disease. Besides acting as inflammation treatment, these foods are also rich in nutrients that help fight cancer, boost body energy levels and even help in weight loss. Here are some of the foods in the market rich in inflammatory properties:

Nuts

Nuts are rich in nutrients that help in inflammation treatment. Almonds are some of the nuts with high content of these nutrients followed by walnuts, cashew nuts and ordinary peanuts. You can have a healthy serving of nuts anytime—whether it’s during the main meals or in between meals.

Avocados

Besides their richness in healthy fats, avocados are also highly regarded for their anti-inflammatory properties. Joint pains directly caused by obesity can be alleviated by introducing the healthier fats into the body while the bad ones get shed off. Avocadoes can be eaten as they are, together with meals, add up to salads or blended with fruits for a refreshing smoothie.

Apple Cider vinegar

Apple cider vinegar will not only boost the flavor in food but has also been discovered to relieve intestinal inflammation. It will help you with digestion and also reduce the pain from conditions like gastroenteritis and spastic colon. Apple cider vinegar can be added to meals as you cook or smoothies before you drink them. Not only does digestion improve but you will also manage your weight better.

Basil

Basil is a spice which can substitute the many unhealthy processed spices bought in malls. Used together with rosemary and parsley, basil will improve the taste of your meals and help fight inflammation as well. It is the ideal reinforcement for a meal reach in anti-inflammatory foods.

Cabbage

Cabbages are rich in compounds known as anthocyanin which are said to be essential in inflammation treatment. Go for red cabbage which is richer in anthocyanin and a great addition to homemade soups. Not only do they improve inflammation pains, they also boost your digest tract.

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Can You Eat Seafood During Pregnancy

When you are pregnant, you need to watch what you eat. There are certain foods that may not be good for the baby and can in some cases cause harm to the unborn child. Some women believe that eating seafood during pregnancy is not safe for the baby, however, the contrary is true. Seafood, such as fish, contains Omega 3 fatty acids which is excellent for mum and the growing baby. These vital nutrients are considered much needed brain food for the baby. However, there are certain types of fish that could be harmful to the baby and you find out which ones need to be avoided.

Fish like Marlin, Swordfish and Shark should avoided at all costs if you are trying to conceive and even more so if you are already pregnant. These fish grow slowly and thus contain more mercury than other types, which could be harmful to your baby’s nervous system. Pregnant women should also avoid eating too much oily fish as they may contain pollutants. Trout, mackerel and salmon are considered oily fish.

The seafood that is considered safe to eat during pregnancy is smoked fish, sushi, and shellfish. Smoked fish is not raw and considered “cured”, so its safe to eat. Sushi should be frozen for 2 hours before it is prepared in order to be considered safe in pregnancy and shellfish is also fine, as long as it is cooked thoroughly. It is also okay to enjoy seafood at restaurants, provided the restaurant complies with strict cooking and hygiene standards.

Seafood contains vital nutrients needed to grow a healthy and happy baby. Research shows that women who consumed adequate amounts of seafood during pregnancy, had babies with a higher “IQ” than those women who did not prioritize seafood as part of their diet. Seafood is also considered very healthy for women who are breastfeeding their babies, as the Omega 3 nutrients are still delivered to the baby through the mother’s breast milk. If you are trying to conceive or are already pregnant, give your baby a head start in life, by eating as much of the good seafood as you can.

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