5 Ingredients For a Healthier Salad

A salad has got to be the world's perfect meal since it's low in calories, extremely filling because of all the fiber, and so nutritious because of the variety of veggies. Since there are endless ingredients you can add to change up the flavor, you can have a different salad every day of the week and your taste buds will never get bored. Here are some ingredients to make this healthy meal even better.

Dark Leafy Greens

The darker the greens, the more nutritious they are, so start off with spinach, romaine, or mesclun greens for the base of your salad. Not only do dark greens make your salad healthier, they also add a more robust flavor.
 
 
 

Lean Protein

Veggies aren't chock full of protein, so to make your salad more well-rounded, add some lean protein. Grilled chicken or salmon, baked tofu, beans, or a hard-boiled egg are excellent choices. They satiate your hunger longer than if you ate the veggies alone.
 
 
 

Fresh Fruit

Apples and pears are commonly added to salads, but other fruits taste great with veggies as well. Experiment with sliced grapes, blueberries, strawberries, melon, or bits of orange or grapefruit. The sweetness adds a little unexpected zing, so you may even be able to skip out on the dressing. Plus fruits add extra fiber and vitamins, and they're lower in calories than dried fruit.

 

Nuts or Seeds

Sprinkle on some nuts like walnuts, sliced almonds, or pecans, or some seeds like sunflower, pumpkin, or flax seed for even more protein and fiber. Since they tend to be high in calories, just add about a tablespoon. Remember that although nuts are high in fat, it's the healthy fat your body needs. Plus the crunchy texture will make your salad much more exciting.
 
 

Avocado Slices

Avocado has a bad reputation since it's high in calories, but this creamy fruit is also high in oleic acid, a healthy fat that may help lower cholesterol. Avocados are also high in potassium, vitamin K, and fiber. Just like nuts, don't overdo and just slice up a quarter of one in your salad. It adds 80 calories, 244 mg of potassium, 3.4 grams of fiber, and one gram of protein.

What Are the Best Fat Burning Foods?

Many people simply rely on exercise alone when attempting to lose fat and gain muscle tone, but by not following an effective fat burning diet they are slowing, or even preventing and real progress. Anybody wanting to get into top physical condition needs to follow a proper “fat burning” diet by choosing the right fat burning foods. In order to burn away fat cells in the stomach your diet must contain foods that help the body in eliminating fat cells.

What are Fat Burning Foods?
Fat burning foods are foods simply the different types of foods that will naturally assist the body in getting rid of its fat cells. These fat burning foods typically include plant foods containing cellulose that are low in calories but require energy for the body to digests it. There are plenty of foods with natural fat burning properties that are perfect for including in any fat loss or abdominal training program. Here are some great fat burning foods that should be included into your diet instead of foods that are high in fat or full of sugars:

* Lean White Meat *

Chicken Breast - Steamed or grilled chicken breast is a food that is good for eating with just about anything. Chicken is a fantastic source of high quality protein and is very lean with the skin removed. Turkey Breast - Just like chicken, turkey breast is also very high in very lean protein, but also very low in fat which makes the calorie count low.

* Fish *

Salmon - Salmon is a food high in omega 6 and has many other health benefits. Tuna - A great source of omega 6 and protein and a great “fat burning food”. Avoid buying tinned tuna that comes in oil as this can result in a very high fat content.

* Fruits *

Grapefruit, limes, oranges, apples and tangerines are all fruits that contain Vitamin C and can be classed as fat burning foods. Eating these fruits instead of calorie dense snacks (in conjunction with an exercise program) will increase the body’s metabolism thereby causing the body to burn calories long after the exercise is complete.

* Tea *

 Green Tea – Has been shown to naturally increase metabolism and burn calories even when the body is resting. Green tea also contains many antioxidants that the body needs to clear itself of harmful toxins.

* Wholemeal Oats *

Oatmeal: This is one of personal favourite foods and is wonderful as part of a fat burning diet. Most people don’t realize that oats are an excellent food choice for fat burning. Oats are a water soluble fibre that is digested by the body slowly. This means that by digesting oats in the morning you will keep the stomach full for longer which will in turn boost the metabolism in the process.

 With plenty of fat burning foods available you should look at eliminating foods that are high in fat and sugars and replace them with quality healthy foods that help to increase your metabolism and burn fat. By doing plenty of exercise and including fat burning foods in your diet, you will turn your body into a furnace that naturally burns away unwanted fat.

Essential Oils Found in Green Materials

Grasses, trees and plants all contain powerful essential oils. Plant parts are distilled from all parts of the world. The distillation process results in a liquid which is used as an essential oil. When these oils are used for aromatherapy, alternative medicinal treatment is produced.

One of the most therapeutic essential oils is Chamomile. This oil has a very soothing effect for many of us who can become very nervous with day to day life. For an excellent night's sleep, chamomile will help.

Tea Tree oil originated in Australia and is used to help the body combat pesky skin fungus and rashes. Tea Tree Oil helps relieve sunburn, bee stings or any other type of burn.

Lavender has a bit more uses than Tea Tree Oil. While being very aromatic, Lavender is also very therapeutic. For a deep relaxation, Lavender is often put in baths. Interestingly enough, Lavender is also an anti-inflammatory, anti-septic, and antibiotic. Tea Tree Oil is not the only essential oil used for burns. You can also use Lavender for burns, scrapes and cuts. It should never be poured on top of open wounds though.

Peppermint Oil has been found to be very aromatic. For pregnant women, it is used to treat morning sickness. There are few products available to help with nausea, but Peppermint is one of them. It can also be used in motion sickness.

Many people experience headaches and Eucalyptus is the essential oil for this problem. If you rub just a dab of this oil on the temples, the headache will disappear. This oil can also be held under the nose and directly inhaled for a faster result. During cold and flu season, it is wise to put this essential oil in a humidifier to aid in respiratory problems.

Citronella has many interesting uses. It can be used as an insect repellent as well as a treatment for head lice. You only need to mix this oil with water and spray on body, heads or carpets to treat lice and fleas. For a bug bite, rub a bit of Lavender on the bite or dab a little behind each ear to help deter bugs and insects.

Rose is helpful in the home. By putting a small drop in your washing machine or adding a couple drops to a dish cloth, you will help your house smell wonderful.

To help with physical and mental clarity, use can rub Rosemary on your skin. It helps with muscle aches and pains as well.

If you get athletes foot, jock itch or ringworm, try using Cinnamon as an antiviral. Make sure you buy Cinnamon oil, not Cassia.

To help with sleep, use Neroli oil. This oil helps induce sleep and relaxation.

None of these essential oils should ever be ingested. You should not use these oils on your skin without diluting them either. If essential oils are used correctly, they have many helpful issues. Also, these essential oils are very affordable. The cost is very much worth the price.

Di Sebalik Warna Beras

Jika selama ini anda berpendapat bahawa beras perang adalah satu-satunya alternatif bagi menggantikan beras putih demi menjaga kesihatan, maka sudah tiba masanya utk anda mengubah pendapat tersebut. Sebenarnya, masih banyak lagi perkara tentang beras yg perlu kita tahu. Warna-warna beras, misalnya bukan hanya hidangan, malah ia juga membekalkan nutrisi yg baik utk kita semua.

BERAS MERAH

Utk kesihatan: Ia mempunyai lebih daripada dua kali ganda zat besi berbanding beras perang. Ia juga mengandungi zink dan kalsium, selain phytonutrients seperti phenolics yg mempunyai fungsi anti oksidan.

Cadangan penyediaan: Gantikan beras putih atau beras perang dengan beras merah dalam resipi masakan kerana khasiat yg anda perolehi sangat banyak.

BERAS UNGU

Utk kesihatan: Ia mengandungi zat besi yg tinggi dan merupakan sumber terbaik protein. Ia juga mengandungi anthocyanins yg terbukti tidak mudah terbakar dan fungsi melindungi diri daripada penyakit jantung serta kanser.

Cadangan penyediaan: Beras ungu sedikit melekit boleh digunakan untuk menyediakan puding nasi kerana rasa manis yg ada padanya.

BERAS HITAM

Utk kesihatan: Ia kaya dengan serat iaitu hampir dua kali ganda berbanding beras perang atau merah. Selain itu, beras hitam juga mengandungi zat besi, protein dan tidak mudah terbakar.

Cadangan penyediaan: Teksturnya yg padat dan rasa kekacang yg ada padanya menjadikan ia sesuai dimakan bersama tuna panggang.

Aneka Khasiat Kacang

Aneka kekacang yg dijadikan ramuan kek, mufin mahupun biskut raya bukan hanya sedap dimakan. sebaliknya, kekacang ini memiliki khasiat tersendiri terhadap kesihatan manusia.

MACADAMIA

Dikenali sebagai Queensland nuts, kacang berasal dari Australia ini sering dijadikan ramuan pencuci mulut. Macadamia mengandungi 70 peratus lemak sihat serta kaya dgn kalsium, zat besi, fosforus, magnesium dan tiamin. Pengambilan secara berterusan dapat  membantu memulihkan ketagihan alkohol, memulihkan gangguan hati, mengatasi anemia dan memperbaiki sistem kekebalan tubuh.

PECAN
Kacang pecan yg dicincang lazimnya digunakan sebagai campuran kek atau biskut selain enak ditaburkan di atas aiskrim. Seperti macadamia, pecan juga memiliki 70 peratus lemak sihat, 70 peratus asam lemak oleat (Omega 9) dan 26 peratus asam lemak linoleat (Omega 6). Kajian Universiti Loma Linda, Amerika mendapati kacang pecan dapat menurunkan kadar lemak di dalam darah. Selain itu, pecan juga mampu memperbaiki sistem saraf. Kandungan vitamin E dan antioksidan yg terdapat di dalamnya sangat berguna utk memperbaiki sel-sel rosak bagi pesakit jantung.

WALNUT
Terbagi kepada tiga jenis iaitu Persian walnut, Black walnut dan Butter nut, walnut digelar sebagai longevity fruit kerana dapat membantu memanjangkan usia. Pengambilan segenggam walnut setiap hari dapat membantu mencegah serangan penyakit jantung kerana kandungan lemak sihat linolenat (Omega 3) dan kandungan protein yg terkandung di dalamnya. Di dalam walnut juga terkandung magnesium, tembaga dan asam ellagat, sejenis flavonoid yg dapat mencegah pertumbuhan sel-sel kanser. Manakala fitosterol berperanan sebagai pelindung jantung, menguatkan paru-paru dan ginjal. Sedangkan kandungan serat yg tinggi membantu fungsi usus besar.

PISTACHIO
Merupakan makanan kaum bangsawan zaman Romawi kuno, kacang pistachio kaya dengan zat besi, folat, kalium, asam pantotenat, niasin, riboflavin dan zing. Pengambilan 50 biji kacang pistachio akan membekalkan sepuluh peratus keperluan serat, vitamin B6, tiamin, magnesium dan fosforus. Kacang berwarna hijau ini juga mengandungi banyak fitoterol yg dapat menurunkan risiko terkena penyakit jantung serta beberapa jenis kanser. Selain itu, pistachio juga merupakan sumber unggul utk menurunkan kadar kolesterol jahat (LDL), meningkatkan kadar kolesterol baik (HDL) di dalam tubuh manusia, melindungi usus serta menguatkan hati dan ginjal.

Syoknya Kekacang!

Menurut laporan Kajian Kesihatan dan Pemeriksaan Kebangsaan (NHANES) dari tahun 1999 hingga 2002, individu yg mengambil kekacang di dlm menu harian akan lebih mudah utk mengurangkan berat badan serta mengecilkan saiz ukuran pinggang berbanding mereka yg tidak megambil hidangan berkenaan.

KACANG DHAL
Sangat tinggi kandungan protein dan tentunya asid amino juga. 100 gm kacang dhal mengandungi 26 gm protein. Bagaimanapun, ia masih kekurangan dua asid amino penting yg lain iaitu 'isoleucine' dan 'lysine'. Jadi, bagi melengkapkan kandungan keduanya, anda perlu menikmatinya dgn beras perang atau makanan tinggi gandum seperti capati. Kacang dhal juga seharusnya menjadi pilihan individu yg 'vegetarian' kerana satu hidangannya mengandungi kira-kira 60 peratus kandungan zat besi dari jumlah keperluan harian.

KACANG SOYA
Isoflovan soya dipercayai dpt membantu mempertingkatkan kesihatan payudara dan rahim di samping membantu memperkuatkan tulang seterusnya mencegah osteoporosis. Kandungan lesitin di dlm soya pula membantu melancarkan aliran darah, menyahtoksin bahan buangan dlm sel-sel, membantu mempertingkatkan fungsi ginjal, jantung dan hati serta membantu melambatkan proses penuaan kulit.

KACANG PIS

Sumber terbaik bagi protein, vitamin B, magnesium, fosforus, mangan, zat besi, serat dan potasium. Kacang pis juga kaya dgn bahan antioksidan yg baik utk kulit. Kacang pis yg diambil kerinh masih mengandungi nutrisi yg sama dgn kacang pis segar. Bagaimanapun, jumlah nitrisinya sedikit berkurangan.

KACANG PANGGANG

Ia rendah lemak tetapi tinggi kandungan protein dan serat. Kacang panggang juga membekalkan mineral seperti zat besi, asid folik, zink dan potasium. Ia juga boleh dijadikan diantara menu utk deit yg lebih seimbang. Ini kerana kandungan protein di dlmnya membantu mengekalkan kesihatan tulang dan otot di samping mampu membantu anda rasa lebih kenyang dan puas setelah makan. Bagaimanapun, kacang panggang yg ditinkan selalunya tinggi kandungan gula dan garam. Justeru itu, pilihlah yg rendah kandungan keduanya.

KACANG KUDA

Kandungan seratnya yg tinggi membantu mengawal pemakanan selain membantu menyalurkan karbohidrat bagi mereka yg mempunyai masalah insulin atau diabetes. Kacang kuda popular dinikmati rebus. 100 gm kacang kuda rebus mengandungi 164 kalori, 2.6 gm lemak (hanya 0.27 gm lemak tepu), 7.6 gm serat diet dan 8.9 gm protein. Bagaimanapun bagi mengekalkan khasiatnya, tidak perlu ditabur garam sewaktu merebusnya.

Kenali Gejala Keputihan

Keputihan yg normal boleh berlaku pada beberapa hari sebelum tiba haid, ketika keghairahan seks, kehamilan dan klimakterik atau selepas menopaus. Begitu juga sebelum tiba haid dan ketika hamil atau berlaku perubahan paras hormon yg meningkat. Semua ini menyebabkan banyak keputihan atau cecair jernih yg melekit keluar dari faraj. Tanda-tanda keputihan yg berpenyakit termasuklah pertukaran warna dari jernih, putih ke kuning atau kehijauan atau berdarah.

Sekiranya keputihan terlalu banyak, kadang-kadang ia keluar secara berketul-ketul kecil, gatal dan berbau. Tanda-tandanya pula adalah seperti bengkak, pedih atau sakit pada alat kelamin. Sekiranya jangkitan merebak ke rahim atau sistem peranakan, wanita akan mengadu sakit pada bahagian bawah abdomen serta demam. Namun begitu, seelok-eloknya wanita yg mengalami masalah keputihan dinasihatkan berjumpa doktor utk mendapatkan pengesahan sama ada ia berpenyakit atau tidak, supaya rawatan dpt diberikan sebelum penyakit serius.

Langkah-Langkah Pengawalan

Walaupun masalah keputihan yg anda alami tidak terlalu serius, namun kebersihan diri haruslah diutamakan utk diri sendiri di samping memulihkan masalah ini.

* Basuh tangan sebelum dan selepas menyentuh alat kelamin.

* Penggunaan pencuci vagina boleh dilakukan utk memastiakn kebersihan sekitar vagina. Bagaimanapun, penggunakan yg terlalu kerap tidak disyorkan kerana ia boleh membunuh 'bakteria baik' yg sedia ada di vagina anda. 'Douching' tidak digalakkan semasa mengandung kerana ditakuti udara boleh masuk ke dlm sistem badan melalui vagina. Ini nyata meninggalkan kesan yg buruk.

* Pengaliran udara di bahagian sulit dapat dikekalkan dgn penggunaan pakaian dari kain kapas yg selesa serta pakaian yg tidak terlalu ketat.

* Ambil probiotik setiap hari. Ia boleh didapati di dlm yogurt atau tablet/kapsul yg dijual di farmasi. Pengambilan bawang putih juga turut membantu.

* Kurangkan pengambilan gula dan karbohidrat yg diproses. Oleh itu makanan seperti mi, roti, kek dan sebagainya haruslah dikurangkan.

Air Kosong Ubati Keputihan

Selain cara traditional dan rawatan moden, kaedah semulajadi tetap berkesan mengubati keputihan. Minum air dgn jumlah yg banyak dan mencukupi 8 gelas setiap hari mampu merawat keputihan. Kandungan jumlah air yg mencukupi dpt menstabilkan hormon dgn baik. Pakailah 'pantyliner' utk rasa lebih selesa.