Health Benefits of Cucumber

Cucumber is one of the oldest cultivated vegetables and is believed to be originated in northern India. Today, cucumbers are the fourth most-widely grown vegetable crop in the world behind tomatoes, onions and cabbage. They’re grown worldwide in temperate regions.

There are two types of cucumbers: slicing cucumbers and pickling cucumbers. The pickling varieties tend to be smaller, thicker, and have bumpy skin with black-dotted spines.

Cucumbers, scientifically known as Cucumis sativus, are grown to either be eaten fresh or to be pickled. Those that are to be eaten fresh are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches, although they can smaller or much larger. Their skin, which ranges in color from green to white, may either be smoothed or ridged depending upon the variety. Inside a cucumber is a very pale green flesh that is dense yet aqueous and crunchy at the same time, as well as numerous edible fleshy seeds. Some varieties, which are grown in greenhouses, are seedless, have thinner skins and are longer in length, usually between 12 and 20 inches. These varieties are often referred to as "burpless" cucumbers since people find them easier to digest than the other varieties of cucumbers.

Health Benefits
- The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers'hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium.
A Radiant Complexion

- The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber's high water content makes it naturally hydrating—a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis.

- An Easy Way to Increase Your Consumption of Both Fiber and Water

- Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber. Plus, you get the added bonus of vitamin C, silica, potassium and magnesium.

- High Blood Pressure? Cucumber Can Help You Cool Down

- The high water content, vitamins A, B & C and the presence of certain minerals like magnesium, potassium, and silica make cucumbers an essential part of skin care. Facial masks containing cucumber juice can be used for skin tightening. Ascorbic acid and caffeic acid present in cucumbers can bring down the water retention rate which in turn diminishes the puffiness and swelling under the eyes. Cucumber skin also can bring relief to the skin caused by sunburn or windburn.

- The high silica content of cucumber also helps to prevent splitting and spoiling of nails of the fingers and toes.

Useful Tip: When buying cucumbers, choose the ones that are firm to touch and dark green in color. Do not buy overly matured or yellow colored as they are prone to contain more insoluble fiber and mature seeds. Go for organically grown cucumbers to get a rich taste and nutritients content.

Treatment for Indigestion- How to relieve indigestion?

Indigestion is a common problem and many people have it from time to time. Usually every person get involved in indigestion some time or other. Indigestion problem is a chief disorder of digestive system.

Indigestion includes a variety of gastrointestinal symptoms such as gas (flatulence or belching), bloating, and upset stomach. Heartburn is that burning, painful feeling, due to stomach acid rising up into the esophagus when the muscle separating them is relaxed or weak. It also may arise from an inflamed stomach lining (gastritis) or an ulcer.

There are a number of proactive steps one can take to reduce problems associated with indigestion and heartburn.

Indigestion Causes:
- Drinking too much alcohol
- Eating spicy, fatty, or greasy foods
- Eating too much (overeating)
- Eating too fast
- Emotional stress or nervousness
- High fiber foods
- Tobacco smoking
- Too much caffeine

Indigestion Symptoms:
- Pain and discomfort in the upper abdomen
- Belching and loud intestinal sounds (borborygmi)
- Nausea
- Constipation
- Poor appetite
- Diarrhoea
- Flatulence

The symptoms of indigestion may resemble other medical conditions or problems. Always consult your physician for a diagnosis.

Indigestion Remedies:
- Drink half a glass of pineapple juice after meals. This is the most beneficial remedy for treating indigestion.
- Eat an orange because helps the digestive system and stores nutrition.
- Consume grapes or grape juice. This is also a best remedy to solve indigestion.
- Drink carrot and beet juice.
- Apply ice bag on the stomach for about 30 minutes after meals.
- Rub a spoon of cumin seeds in a glass of water and after drink.
- Mix equal amounts of water and baking soda in a glass. Drink this to get immediate relief.
- One or two coriander juice spoons in combination with buttermilk, is very effective in curing digestive affections.
- Eat ½ tablespoon of aniseed to enhance digestion.
- Peppermint is also very efficient for the indigestion.
- Mix a spoon of fresh coriander of leaf juice and a little salt and drink this combination two times a day.

Indigestion Prevention:
- Eat your food in time and do not do it fast.
- Make physical exercises.
- Try to eat the foods that are rich in fibers.
- Try to find ways that will help you relax and take deep breaths.
- Drink large quantities of water every day.

Lifestyle changes that may be helpful, especially for gastroesophageal reflux
- Weight loss: Being overweight increases the risk of gastroesophageal reflux.
- Posture: sit upright while and following eating.
- Sleep: sleep on your left side, and if you frequently have GERD, even raise the head of your bed a bit and chew non-mint gum
- Timing: don't eat within 3 hours of bedtime
- Journal: keep a journal of what you eat and what causes problems. If you do so, you'll begin to see a pattern.

Best foods for stronger bones

Having a strong frame is essential to your overall health and it doesn't matter what your age is. It's never too early, or too late, to take care of and protect your bones.

Besides this, a healthy set of bones is vital for good posture, balance and strength. The two key ingredients to help you develop strong bones are calcium and phosphorus. Apart from this, smaller amounts of other nutrients like vitamins, proteins and minerals are also required in a balanced manner. Although the process of developing healthy bones begins at birth, it is essential to maintain a proper diet program at all ages. Your body continues to build bone mass through your twenties. Bone is like a bank account; now is time to deposit as much as you can. This becomes particularly important after about 30 years of age or following menopause in women when the bone density reduces drastically.

What you eat plays an important role in determining your bone health. Specifically, consuming adequate amounts of calcium (1000 mg for adults ages 19-50) and vitamin D (200 IU for adults ages 19-50) is essential for strong bones. Magnesium and vitamin K are also important for bone health. Here are some "super foods" to help you boost your bone density at any age.

Milk: Undoubtedly, the best source of calcium required for proper bone growth. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. This is because it has high calcium content without the added fat, which promotes the easy absorption of calcium by the body. In addition to calcium, milk also provides other essential nutrients required for optimal bone health like Potassium, Magnesium, Riboflavin, Phosphorus and Vitamins D, A and B12.

Yogurt: Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

Cheese: cheese will meet about 30 percent of your daily recommendation for calcium. Add a slice to sandwiches, salads, or enjoy as a snack with crackers.

Eggs: Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Sardines: This fish has very high levels of calcium and Vitamin D - both of which play a critical role in bone development. As per dietary standards, eating three ounces of canned sardines is almost equal to the calcium obtained from a cup of milk.

Salmon: Salmon is yet another vital food component for healthy bones. This is due to the presence of large amounts of omega-3-fatty acids, calcium and vitamins. On an average, a three-ounce piece of salmon provides more than 100 percent of your regular Vitamin D requirement.

Spinach: Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Orange juice: Oranges are must-haves for healthy bone growth as they are loaded with beneficial nutrients like vitamins, minerals and calcium. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. Hence, try incorporating more oranges in your daily diet to help your bones become stronger and healthier.

Nuts and seeds: There are different ways by which nuts and seeds can help you bolster bone growth. Besides being high in calcium, walnuts, almonds and flaxseeds are packed with minerals and omega-3-fatty acids. The presence of potassium in certain nuts like almonds and peanuts also help to protect loss of calcium via urine.

Pain Fighting Foods

Chronic pain can really deter you from doing even your routine activities. Anyone who suffers from any kind of chronic pain can surely tell you how difficult it is sometimes to get up from the bed in the morning because back or knee or neck has 'pins' in it.

Medication containing codeine can cause addiction after just three days of use.

So, to avoid reaching for a painkiller next time you experience mild to moderate pain, why not eat a pain-fighting food instead?

When pain strikes, certain foods are equipped with pain-soothing properties, like anti-inflammatory, anti-oxidants and natural pain relievers, which help you battle the pain the natural way.

Take a look at our round-up of the best foods for pain relief lurking in your fridge...

Salmon, Mackerel and Herring: You probably already know that the omega-3 fatty acids found in fatty fish are good for your heart because they have anti-inflammatory properties. But you might not have realized that they can also fight inflammation in other parts of your body and therefore help reduce pain.

Whole grains: Whole grains are rich in fiber, therefore filling. Once you have a stomach full, you are not inclined to eat wrong stuff and you manage your weight. Also, whole grains are a good source of magnesium, a mineral that has been shown in animal studies to short-circuit muscle pain. Include ragi, bajra, jowar puffs in your snacks. Have mixed atta for your rotis. You can even soak the grains, even wheat, overnight and have a chatpata snack adding onion, tomato and masala to steamed grains.

Turmeric: Another popular pakistani spice is turmeric. Also a ginger family member, it's powder is used in all vegetables and curries. It contains curcumin that helps nip pain

Ginger: While fresh ginger has been used for centuries to treat everything from colds to upset stomach, the University of Georgia recently found it can also reduce muscle pain after exercise by 25 percent. Ginger is the best pain killer having analgesic properties like the popular ibuprofen. It contains a quartet, gingerols, paradols, shogaols, and zingerone which are active ingredients to reduce pain. Drink ginger tea in monsoons and winter to get relief from that recurring pain.

Olive oil: One anti-inflammatory, pain-busting food to try is olive oil, which may help with long-term relief of pain and inflammation. It is rich in antioxidant polyphenols that help reduce common pain-causing mechanism in the body. Olive oil is also a good substitute for butter, which is high in saturated fat, that erodes bone strength and trigger pain. But use it carefully as it has 120 calories per tablespoon.

Nuts: Almonds, walnuts are great source of omega 3 fatty acids and anti oxidants that help in pain control. Add these nuts to your salad or just munch on a handful as an afternoon snack.

Strawberries, Blackberries, Raspberries and Blueberries: Are full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research. Some studies suggest vitamin C may help people experience less pain after breaking a bone or having orthopedic surgery.

Greens Tea: An established superfood, has been shown to alleviate this sometimes debilitating disease. "There's a potent compound found in green tea, EGCG, that's been shown to block the production of molecules that can damage cartilage and bone, so it can help to alleviate arthritis pain.

Healthy Ways to Gain Weight

The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.

Feeling underweight? Here's how you can gain some extra kilos

Many think that increasing the intake of junk foods and greasy foods is the short cut to gain weight but it's surely not the right way as junk foods usually contain unhealthy trans fats or saturated fats. If you are are tired of the skinny built of your body, then read on to find out how to put on those extra kilos to get the perfect look.

The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.

-Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

-A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need.

-It may be easier to eat five or six smaller balanced meal per day rather than eating three large meals, especially if you are not used to eating much at one time.

-Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight.

-Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.

-Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.

-Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

Health benefits of oregano

Oregano (Origanum vulgare) is a perennial herb indigenous to Europe, Asia, and particularly the Mediterranean. It is a member of the mint family and is closely related to marjoram. The primary active medical ingredient in oregano is carvacrol, which has its highest concentration in the oil from oregano plants of the Mediterranean.

Oregano has been used since ancient times to treat medical ailments, Wikipedia reports that Hippocrates used oregano as an antiseptic, as well as a cure for stomach and respiratory ailments.

Benefits
- Both fresh and dried oregano can be used to create different dishes. Tea made with oregano is said to cure loss of appetite, nervousness, indigestion, bloating, flatulence, coughs, urinary problems, bronchial problems, headaches, swollen glands, and to promote menstruation.

- If you add oregano to pizzas they could be good for you, says a study by an Indian-origin researcher says the seasoning is a powerful weapon against prostate cancer.

- It was found that oregano has the potential to become a powerful weapon against prostate cancer. The researchers studied carvacrol, a chemical in oregano. Added to prostate cancer cells in the lab, it wiped them out.

The health effects of oregano do not stop with its antibacterial properties, however. Oregano is also a powerful source of many antioxidant vitamins. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as perhaps slowing down the aging process.

Oregano has been shown to have over 42 times the antioxidant activity as apples, 30 times higher than potatoes and 12 times more than oranges. As a matter of fact, ounce for ounce oregano is thought to be one of the most antioxidant dense of all foods.

Health benefits of rice

Rice is the staple food in most of the countries and it is an important cereal crop that feeds more than half of the world’s population.

Health benefits of rice can be found in more than forty thousand varieties of this cereal available in the world.Rice is mainly consumed in two different forms: brown rice and white rice. Brown rice is unmilled or partly milled and retains the outer bran and germs and as such can be called whole grain rice. It is these outer layers that contain all the nutrients.

Health benefits of rice include providing fast and instant energy, good bowel movement, stabilizing blood sugar levels and providing essential source of vitamin B1 to human body. Other benefits include skin care, dysentery and heart diseases.

Rice is a great source of complex carbohydrates which give us the energy we need. According to FAO (Food and Agriculture Organization of United Nations), rice provides 20 percent of the world's dietary energy supply.

Rice is low in fat, cholesterol, and sodium and hence makes a perfect food for those with high blood pressure and requiring a low-sodium diet. The calcium in rice (especiall brown rice) helps lower blood pressure.

Replacing rice with wheat is not a good idea since it means reducing your intake of amino acids (protein's building blocks) and Vitamin B. As for brown rice, it has the outer layer (husk and bran) intact thereby making it high in fibre. Now of course we want fibre but if your rice has more fibre than you can digest, brown rice will only cause indigestion. On the other hand, rice that emits blinding whiteness may not be the best source of nutrients either.

Thus, to get the best of both worlds, polish your rice to the extent that helps it retain its nutrients (proteins, Vitamin B and fibre) and looks brownish or reddish. Remove the outer bran but allow the rice grain to show off its brown/red strains. Don't worry, this won't compromise the taste and yes, you can eat basmati rice with the brown/red strains as well.

The protein in this rice (red-rice or hand-polished rice) is absorbed much better by your body than in brown rice. It is also way easier to cook and digest as compared to brown rice. It is easy to digest, easy to absorb, easy to assimilate proteins from and easier on your excretory system too. This is exactly how the farming community of India eats its rice.

Brown rice is said to contain high levels of neurotransmitter nutrients that can prevent Alzheimer’s disease to a considerable extent.

Rice powder is also used externally as a soothing powder in cases of skin inflammation such as small-pox, measles, prickly heat, burns and scalds.

To sum it up, rice is an important part of a healthy diet. To derive the maximum benefit from it, include unpolished or brown and wild rice varieties as often as you can in your meals along with white rice.

More Related Article
- Type of Rice
- Rice Water for Skin and Hair

Benefits of papaya

Papaya is a melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in color from green to orange. Papaya has high nutritional benefits. It is rich in Anti-oxidants, the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; and fiber.

Together, “these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer.” In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.

The pectin in papayas is used to make jellies. The black seeds are sometimes used to substitute black pepper when ground. In fact, many times, adulteration of black pepper is done with papaya seeds. Papaya seeds also help relieve itching due to mosquito bites, when rubbed on the bites.

In parts of Asia, the young leaves are eaten as a food after they are steamed, while in some other areas, a tea is prepared from the leaves especially as a remedy for malaria.

Papaya extracts are used in soaps and other skin care products. Papain is used as one of the ingredients in some chewing gums.

The fruit is good for hair growth and is known to check the growth of dandruff.

Because of the high content of papain in the raw papaya it is used to make meat tender.

More Related Posts:
- Papaya Tea
- Health Benefits of Papaya for Skin

Papaya Tea

It is made from the leaves of the papaya tree. It is rich in digestive enzymes and vitamins A, B, C, E and the minerals zinc and phosphorus.

Ingredients
Three Papaya leaves
One litre Water

Method
- Cook papaya leaves in water
- Simmer until the water is reduced to half, strain and store in the refrigerator.
- Fifty ml, three times a day is considered to be a therapeutic dose.

For preventative measures it is used in much the same way that the Japanese drink green tea.
- Papaya tea stays well for about 3 days.
- If you do not have a fresh supply of leaves, consider preserving the leaves either by drying or lacto-fermentation.


Health Benefit of papaya leaf tea:
- Anti tumor activity leading to protection against tumors and cancers.
- Protection against alcohol induced gastric damage like ulcers etc.
- Correcting issues related to digestion due to the enzymes it contains.
- Offering a diuretic effect reducing swellings etc. However exercise caution if you are taking other diuretics as taking papaya tea could result in excessive fluid loss.

Eat light, healthy food in summer

SUMMER IS FINALLY HERE and with the change of seasons comes the promise that many people make each year--to take better care of themselves. Make the promise happen by simply changing your eating habits.

Let's face it, on a scorching summer day the last thing you need is a heavy meal on your stomach weighing you down and causing you to feel sluggish. Say goodbye to the bloating comfort foods of winter and hello to summer's lighter fare.

In summer, light food should be preferred which can be digested easily. So, oily and junk food like pizzas, burgers must be avoided.

While summer produce is at its peak plan a variety of healthy dishes full of fresh fruits, vegetables and salads. These meals not only taste good but they're also loaded with the nutrients that your body craves to stay strong and give you energy.

Be sure to pick fruits and vegetables that are fresh and blemish-free. At home wash or soak them thoroughly in cold water to remove dirty areas.

Stock up on quick eats like bananas, peaches, nectarines, celery and carrot sticks. They are healthy and satisfying snacks that can be eaten on the run as the perfect substitute to junk food.

Track your protein and carbohydrate intake - What you eat is the next thing that is important. You should get a good idea of what is a carb based food and what is a protein based food. Animal proteins like eggs and meat are not easy to digest and can pose a digestion problem during summer periods. However you can include pulses and fishes, yogurt and fruits in your diet to gain proteins. Nuts are good option for snacks time; but avoid eating fried ones. Roasted or plain would be a better option.

This may be initially harder than you expect but in the end this adjustment will pay great dividends in having a healthy diet for summer.

Drink plenty of water- To have fun during summers at the maximum level, include lots of water in your daily diet. We lose too much water in summers due to sweating so gulp good amount of plain water to replenish it. It will keep your body and skin well-hydrated, cool and healthy.

Some of the most beneficial food items during summer, according to doctors, are:

Watermelon: A thirst-quencher, watermelon is 92 percent water. Sweet with a mild flavor, this fruit ripens during the heat of summer. High in vitamin C, watermelon has large amounts of vitamins A and B6, thiamine, potassium and magnesium. Watermelon is served in slices, balls or cubes, and either alone, in salads or mixed with other fruits.

Fresh Salads: Serving fresh salads for meals rather than cooking helps keeps the house cool, a great idea for combating summer heat. Salads offer thousands of possible flavor combinations and can include fruits, vegetables, nuts and grains. As long as you avoid high-calorie dressings, salads can be nutritious and low in saturated fat, which can help you maintain a beach-ready figure. Most fruits and vegetables contain water the body needs in summer because of excessive sweating.

Mango: Unripe mangoes can be steamed, pealed and mixed with cumin seeds and salt to make an effective remedy for heat strokes and exhaustion in summers.

Gooseberry (Amla): A great refresher and reverses the ageing effects caused by strong sun rays while providing extra stamina for gym sessions. It specially benefits heart and hair.

Apricot: They can be of great help for people who develop acne in summers as they provide the body with iron, vitamin C, potassium and fibre. They can be a great pre- or post-workout snack.

Cardamom: A cup of cardamom tea can do wonders for those who have been in the hot sun for long because of its detoxifying properties.

Corn: A good source of pantothenic acid, which provides vitamin B to lower stress levels, corn in any form whether it is roasted or boiled is a healthy snack as it lowers cholesterol levels.

Butter milk: A glass everyday to avoid dehydration and indigestion.

Yoghurt: They are a great and healthy alternative to ice-cream as they are packed with nutrients, vitamins and calcium which help to soothe ulcers, allergies and heat boils during the season.

Benefiting from whole grains

A diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke, according to the new buzz word in health corridors is to be believed, then 'brown' is the new 'healthy'. By brown, we mean whole grains.

Different kinds of whole grains and how they are beneficial. Grains are essential part of a healthy diet. Grains and whole grains come in different shape and sizes. They are good sources of carbohydrates and some key vitamins and minerals. Whole grains are unrefined grains, without bran, whose germs are removed by milling. The refined grains are milled, in which a fine texture is given to extend their shelf life. White rice, white flour, white bread are a few examples. Enriched grains are those grains, which are enriched by vitamins and minerals.

Understanding the concept of refined grains. As refined grains are treated during processing, they lose their nutrients and vitamins. Therefore, whole grains are recommended instead of refined grains, as refined grains have many sub standards like excessive starchiness, use of chemicals to bleach, use of colours for colouring and majorly imbalanced nutritive values.

The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the supermarket and choose any of the following grains:

Whole-grain corn
Whole oats/oatmeal
Popcorn
Brown rice
Whole rye
Whole-grain barley
Wild rice
Buckwheat
Triticale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum
100% whole wheat flour

But what about when you're buying processed products, such as a loaf of bread? You probably know to avoid products made of "refined" wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it '100% wheat' bread? That's true -- but it is not a whole grain.

Top strategies to get whole grain in your daily diet. Switch to brown bread and rice from white bread and rice. Include popcorn, oat meal in your diet. Have whole wheat pasta & pizzas instead of regular ones. No Indian meal is complete without having one or two chappatis. Try and incorporate whole grains in your chappatis. Prepare them from whole wheat, bajra, jowar, and Ragi for maximum health benefits instead of flour.

Explaining the calorie-controlled benefits of whole grains. Whole grains are very useful in losing weight, as the foods that are high in carbohydrates are lower in calories. The fiber and protein in whole grains helps to regulate blood sugar, which increase satiety and delay the return of hunger. You won't need to worry about calories in your diet, when consuming whole grains, as whole grain products are always efficient in calorie control. All health experts suggest brown rice, brown bread and other whole grain products for controlling weight.

The amount of grains you need daily varies based on your age, sex, and physical activity level, but to keep it simple, the 2010 USDA Dietary Guidelines say whole grains should make up half of your grain intake.

Eating Healthy With a Busy Lifestyle

When in need of something quick and easy to eat, it is also more likely that we make poorer nutritional choices than usual. However, with preplanning, clever shopping and time saving strategies, you too can succeed in having nutritious and tasty meals without draining time from your busy day. Make healthy eating a priority and you will find yourself more alert, energetic and productive.

People are losing their sense of taste as they compete with the pace of modern life, A survey found that 60 per cent of those polled admitted to never or rarely tasting what they eat, mainly because they're too busy.

"The abundance of great flavours and the range of food experiences have never been more plentiful, nor more diverse, yet our findings suggest consumers are lazy when it comes to tasting and appreciating their food.

A lot of people feel trapped by their busy lifestyles when they're trying to eat healthy. After all, who has time to cook when they need to commute two hours each way, pick the kids up from school, and do the laundry? Eating healthy with a busy lifestyle does not have to be complicated. Here are a few steps that can help you eat well even when you're constantly crunched for time.

1) Simplify Your Diet
One of the easiest ways to eat healthier when you're strapped for time is to simplify your diet. You might want to have that fancy curry reciple you've just learned, but do you really have the time for it? Stick to the basics of what you like, buy them in bulk, and mix those up over the week in a few basic meals. You'll be surprised at how much you actually like simple foods.

2) Eating Out Like a Pro!
Not everyone has time to make a baked potato and eggs. Some people don't even enjoy cooking at all! In order to eat healthy while eating out,

3) Carry Food With You!
It isn't terribly hard to carry some good healthy snacks with you. Carry some nuts (unless you're allergic, because then you would die) and eat a few every time you feel like you're getting hungry in between meals. A hand full of nuts can go a LONG way in keeping you satiated. Fruits are also delicious, healthy, and portable snack foods.