GingerGinger which is commonly used in cooking is a great natural source for prevention of heart disease. This strong flavored root is also sold in capsule form. From the ancient time ginger has been used to treat many ailments. It is also helpful for muscle and joint pain. Adding ginger to your daily diet will reduce the risk of heart diseases. GarlicGarlic is the member of the onion family. It is available in the form of extracts, oils and pills. It is a natural remedy to reduce LDL (Bad form) of cholesterol in the body. Garlic is used as a blood thinner to reduce atherosclerosis. Consumption of garlic is health but it should not be consumed in high quantities. Blood-thinning can prevent a few diseases in the body but too much of it may result in other kinds of problems. BilberryBilberry is quiet similar to blue berry and is an effective remedy to treat different kinds of problems in the body. It is also sold in capsule form. The fruit treats poor blood circulation in the body, especially in the veins. Other problems like skin problems, diarrhea, menstrual cramps and eyestrain. Grapefruit JuiceEasily available in the market, grapefruit is perfect for the heart. You can drink fresh juice extracted from the fruit or buy it from the super market. Along with promoting heart health grapefruit is also helpful to lose weight. Single glass of grapefruit juice will double the calcium channel blocker amount available in the body. Green TeaYes! Green tea, is another remedy to reduce the risk of heart problems. The leaves of Camellia sinensis plant are available in capsule or extract form. It is great for mental alertness, weight loss, prevent cancer and lower cholesterol. As green contains vitamin K consuming too much of it is not recommended. Fenugreek SeedsFenugreek seeds have been used extensively in ancient Egypt. The seeds or ground powder is used to cure many ailments including digestive problems, lowering blood sugar and lowering cholesterol. It is a very good remedy to prevent heart related diseases. Aloe VeraThe pulp of the aloe vera, also known as aloe vera gel has many medicinal values. Diabetes, asthma, arthritis and epilepsy are just a few ailments that can be cured by consuming aloe vera. Consuming one gulp of aloe vera everyday can prevent many different kinds of diseases. Cayenne (Red Chilies)Cayenne is used often to spice up curries. The spice has capsaicin, a substance extremely good for the heart. It improves the elasticity of the blood vessels, making your body more healthy. It reduces the risk of clot formation and balances the levels of LDL cholesterol. Improving the cardiovascular system and bringing the blood pressure into the normal range are the major changes Cayenne does in the body. Regular screening and check up of the body will help to keep a track of your body. These may seem like basic guidelines but they are the most important and neglected ones. I hope that everyone will take these prevention measures and decrease the risk of heart disease. Have a safe and lovely new year.
Heart disease can be improved — or even prevented — by making certain lifestyle changes. The following changes can help anyone who wants to improve heart health:
New medical research also suggests that apple cider vinegar use can help cure acid reflux, lower blood pressure, improve diabetes, and support weight loss.
The benefits of apple cider vinegar come from it’s powerful healing compounds which include acetic acid, potassium, magnesium, probiotics and enzymes. Acetic acid has the ability to kill dangerous “bad” bacteria, and at the same time to foster the growth of beneficial “good” bacteria. Because acetic acid kills unwanted bacteria when it comes into contact with it, it essentially acts as a natural antibiotic. This means apple cider vinegar naturally provides numerous benefits related to skin, digestion, and immunity health without any side effects. Additionally, apple cider vinegar is a good source of polyphenols. Research supports the role of polyphenols in the prevention of cardiovascular diseases, cancers, neurodegenerative diseases like Alzheimer’s, osteoporosis, and diabetes Make sure when buying apple cider vinegar you buy it raw and with the “mother” which means it still contains the beneficial compounds including probiotics. Home Remedy for Lower Cholesterol #1 – Increase Your Magnesium LevelsIn The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess. Foods that are high in magnesium include: kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate. Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle. It may be difficult for people to get enough magnesium through diet, so applying magnesium oil topically can also be helpful.
Home Remedy for Lower Cholesterol #2 – Get More Vitamin CAs an antioxidant, vitamin C helps to reduce inflammation. A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C. Some good sources of vitamin C include:
Home Remedy for Lower Cholesterol #4 – Add Some Vitamin K2 to Your DietIn the book Vitamin K2 and the Calcium Paradox, the author explains how vitamin K2 packs a one-two punch when it comes to heart disease. While K2 can lower serum cholesterol, more importantly, K2 reduces atherosclerois, i.e. plaque accumulation in the arteries. This plaque is the deposits of calcium, fatty substances and scar tissue that together cause “hardening of the arteries”. With plaque build up, the arteries either clog up and reduce or stop blood flow entirely, or get fragile and have a blow out. Vitamin K2 is not the same as vitamin K1, which is abundant in leafy greens and great for bone building. Vitamin K2 works in concert with calcium and vitamin D, making sure the calcium gets where it’s needed – in your bones, not your muscles and arteries. In addition, vitamin K2 can remove calcium buildup in the arteries after it has formed and help restore arterial flexibility. The best source of vitamin K2 is natto, a fermented soybean concoction with a stringy, slimy texture. Other sources of vitamin K2 include goose liver pate, hard cheeses (such as gouda), soft cheeses (such as Brie), egg yolk, butter and chicken liver. Most people in the US are low in vitamin K2, although regular cheese eaters tend to far better than the general population. Home Remedy for Lower Cholesterol #5 – Eat Your OatmealAs the much publicized commercials for popular cereal brands note, the soluble fiber in oats helps to lower total and LDL cholesterol levels. Go ahead and enjoy a nice warn bowl of oatmeal (soak overnight for quick morning cooking and easier digestion) or sneak some oatmeal into your snacking with fun recipes such as these cranberry-walnut powerballs. Home Remedy for Lower Cholesterol #6 – Make Sure Your Thyroid is Functioning NormallyHypothyroidism (under active thyroid) often correlates with high cholesterol levels. Talk to your health care provider about checking your thyroid. Improving thyroid function may help to naturally reduce cholesterol levels. Home Remedy for Lower Cholesterol #7 – Get a CatUniversity of Minnesota Researchers studied more than 400 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%. Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cat’s ability to purr. In the article “The Cat’s Purr and Sounds That Heal“, the author states that “The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.” Home Remedy for Lower Cholesterol #8 – Eat some BlueberriesA recent study concluded that “blueberry intake acutely improves vascular function in healthy men in a time- and dose-dependent manner”. Blueberries are high in anti-oxidants, which reduce inflammation. Learn how to grow your own blueberries. Home Remedy for Lower Cholesterol #9 – An Apple a Day Really May Keep the Doctor AwayMy grandmother Catherine always loved to say, “an apple a day keeps the doctor away”. It turns out she was probably right. A 2011 study by researchers from Florida State University found that older women who ate apples every day reduced LDL cholesterol levels by 23% within six months and increased HDL cholesterol levels by 4%. The apple eating women also lost an average of 3.3 pounds. Home Remedy for Lower Cholesterol #10 – Choose Coconut Oil for Lower Cholesterol and a Slimmer WaistIn a 2011 study, woman consuming about 2 tablespoons of coconut oil per day experienced increased levels of HDL, decreased LDL/HDL ratio and reduced waist circumferences. For a sweet treat that includes coconut oil, cocoa (for magnesium) and walnuts, check out our No Cook Coconut Oil Fudge recipe. Home Remedy for Lower Cholesterol #11 – Enjoy Some GarlicA study published in January 2012 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels. Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function. Fresh garlic packs more punch than cooked. Learn how to grow garlic. Home Remedy for Lower Cholesterol #12 – Supplement with Fish OilLoaded with omega-3 fatty acids, fish oil is a nutritional powerhouse that reduces inflammation and clotting, lowers triglycerides and increases HDL cholesterol. Make sure to choose a quality brand that has been tested for mercury and other contaminants. Home Remedy for Lower Cholesterol #13 – Get a Little NuttyWalnuts, like fish oil, are also high in omega-3 fatty acids. Nuts are also high in magnesium. In an unrelated note, getting a little silly to reduce stress is also very good for reducing inflammation and improving overall health. Home Remedy for Lower Cholesterol #14 – Ditch Transfats, Don’t Smoke, and Eat Less Processed Food-like ProductsWhat you shouldn’t eat is as important as what you should eat. The FDA has *finally* admitted that transfats are bad, after allowing them to dominate the market for years. Of course, manufacturers are likely to come up with some other modified goobledegook that is equally as nasty. When choosing fats (and other foods), look for less processed options. As the saying goes, I trust cows more than chemists, which is why I eat butter. Shop around the edges of the grocery store, looking for items that are minimally processed – real vegetables and fruit, fresh meat and dairy. Learn to bake your own bread. You can check out our Recipes page for a wide assortment of homemade fare. Home Remedy for Lower Cholesterol #15 – ExerciseAlthough exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol. Cleveland Clinic states that “Exercise has the greatest effect on triglycerides (lowers them) and HDL, the good cholesterol (increases it). Exercise does not have much impact on LDL unless combined with dietary changes and weight loss.” Start out slowly and gradually increase your activity levels. I hope this post has helped you to realize just how important cholesterol is for our bodies, and how many side effects statin drugs can have. Remember that oxidized (damaged) cholesterol is more of a problem than high cholesterol. Look to reduce inflammation so that your body doesn’t need to produce excess cholesterol to fight inflammation – don’t attack the firefighters for trying to put out the fire! Lifestyle changes are essential to improve your cholesterol level. To bring your numbers down, lose excess weight, eat healthy foods and increase your physical activity. If you smoke, quit.
Eat heart-healthy foodsWhat you eat has a direct impact on your cholesterol level.
The natural acids in foods you eat -- like many fruits, vegetables, and drinks -- play a role, too, says Bani Roland, MD. She is a gastroenterologist and assistant professor at Johns Hopkins University. To curb heartburn, build your meals around naturally low-acid foods like:
1. Lose extra pounds and watch your waistlineBlood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:
These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you. 2. Exercise regularlyRegular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again. If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program. 3. Eat a healthy dietEating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:
But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. There are no proven ways to prevent cancer, but you can reduce your risk of getting it.
According to Cancer Research UK, 4 in 10 cancer cases can be prevented, largely through lifestyle changes. It will help to lower your risk of cancer if you:
No single food or supplement can prevent cancer from developing. Overall, research shows a link between eating certain groups of foods (rather than any specific foods, vitamins or nutrients) and a reduction in cancer risk. Eating a healthy, balanced diet may lower your risk of developing cancer. Try to consume a diet containing:
Fibre and cancerEvidence consistently suggests that eating plenty of fibre can reduce the risk of bowel cancer. Diets high in fibre can help keep your bowel healthy and prevent constipation. Fibre-rich foods include wholegrain pasta, bread, breakfast cereals and rice. Pulses, fruit and vegetables are also good sources of fibre. Red and processed meatMeat is a good source of protein, vitamins and minerals, such as iron and zinc. However, evidence shows there is probably a link between eating red and processed meat, and the risk of bowel cancer. People who eat a lot of these meats have a higher risk of getting bowel cancer than people who eat small amounts. Beef, pork and lamb are all red meat. Processed meats include bacon, sausages, salami and ham. If you eat more than 90 grams of red or processed meat a day (the equivalent of about three thin-cut slices of roast beef, lamb or pork, where each slice is about the size of half a piece of sliced bread), it is recommended that you cut down to 70 grams. Read more about eating red and processed meat. Beta-carotene supplementsBeta-carotene, often found in antioxidant supplements, has been found to increase the risk of lung cancer developing in smokers and people who have been heavily exposed to asbestos at work. It is possible that taking large amounts of beta-carotene supplements would also increase the risk of cancer in other people. Maintain a healthy weightIn England, over 60% of the population is overweight or obese. Being overweight or obese can increase your risk of some cancers, such as:
You can also find information and tips on how to start losing weight. Stay physically activeThere’s evidence that being physically active can reduce your risk of bowel and breast cancer, and also endometrial cancer (cancer of the lining of the uterus). It’s not known exactly how physical activity reduces the risk of these cancers, but research shows that regular exercise helps to keep your hormone levels healthy. Having high levels of some hormones can increase your cancer risk. Physical activity also helps you to maintain a healthy weight, which in turn reduces the risk of cancer. See physical activity guidelines for adults. Drink less alcoholDrinking alcohol is known to increase your risk of some cancers, including:
To reduce the risk of harming your health if you drink most weeks:
Stop smokingLung cancer is responsible for around a quarter of cancer deaths in the UK, and 90% of lung cancer cases are related to smoking. "Stopping smoking greatly cuts the risk of developing cancer," says Hazel Nunn, Cancer Research UK's health information officer. "The earlier you stop, the greater the impact. But it's never too late to quit. People who quit smoking at 30 live nearly as long as non-smokers, and those who quit at 50 can still undo half the damage." There is support to help you stop smoking. Protect your skin from sun damageTaking care in the sun so that you don't get burned is important for preventing skin cancer. Follow Cancer Research UK's SunSmart plan to protect yourself:
We need sunlight on our skin so that our bodies can produce vitamin D, which is essential for healthy bones. Read about sunlight and vitamin D to find out how much sunlight you need. Know your bodyIt's important to know your body and recognise any potential symptoms of cancer, such as lumps or unexplained bleeding, and to get advice about whether they might be serious. Stomach ulcers, also known as peptic or gastric ulcers, are open sores in the lining of the stomach. Because of the amount of acid present in the stomach, when ulcers occur, they are often extremely painful. The most common cause of stomach ulcers is the bacteriumHelicobacter pylori, or H. pylori. Ulcers may also be caused by overuse of painkillers, such as aspirin, and nonsteroidal anti-inflammatories, such as ibuprofen or naproxen.
Stomach ulcers are often treated with antibiotics or medications to reduce, block, or neutralize stomach acid. There are also natural home remedies you can use to help ease the symptoms of a stomach ulcer and help it heal. FlavonoidsResearch suggests that flavonoids, also known as bioflavonoids, may be an effective treatment for stomach ulcers. Flavonoids are compounds that occur naturally in many fruits and vegetables. Foods and drinks rich in flavonoids include:
Flavonoids are referred to as “gastroprotective,” which means they defend the lining of the stomach and could allow ulcers to heal. According to the Linus Pauling Institute, there are no side effects of consuming flavonoids in the amount found in a typical diet, but higher amounts of flavonoids may interfere with blood clotting. You can get flavonoids in your diet or take them as supplements. Deglycyrrhizinated LicoriceDon’t let that long first word give you a stomach ache — deglycyrrhizinated licorice is just plain old licorice with the sweet flavor extracted. One study showed that deglycyrrhizinated licorice might help ulcers heal by inhibiting the growth of H. pylori. Deglycyrrhizinated licorice is available as a supplement. You can’t get this effect from eating licorice candy, though. Too much licorice candy can be bad for some people. Consuming more than 2 ounces daily for more than two weeks can make existing heart problems or high blood pressure worse. HoneyHoney is far from simply sweet. Depending on the plant it’s derived from, honey can contain up to 200 elements, including polyphenols and other antioxidants. Honey is a powerful antibacterial and has been shown to inhibit H. pylori growth. As long as you have normal blood sugar levels, you can enjoy honey as you would any sweetener, with the bonus of soothing your ulcers. GarlicGarlic extract has been shown to inhibit H. pylori growth in lab, animal, and human trials. If you don’t like the taste (and lingering aftertaste) of garlic, you can take garlic extract in supplemental form. Garlic acts as a blood thinner, so ask your doctor before taking it if you use warfarin or other prescription blood thinners. CranberryCranberry is known for its ability to fight urinary tract infections by preventing bacteria from settling on the walls of the bladder. Cranberry and cranberry extract also may help fight H. pylori. You can drink cranberry juice, eat cranberries, or take cranberry supplements. Unfortunately, no specific amount of consumption is associated with relief. Too much cranberry in any form may cause stomach discomfort whether you have ulcers or not, so start with small amounts and increase gradually. In addition, many commercial cranberry juices are heavily sweetened with sugar and/or high fructose corn syrup, which can also cause stomach upset and add empty calories. Avoid those juices by buying juice sweetened only by other juices. MasticMastic is the sap of a tree grown in the Mediterranean. Studies of the effectiveness of mastic on ulcers are mixed, but at least one study shows that chewing mastic helps fight H. pylori. If your ulcers are not responding to other treatments, you might want to give mastic gum a try, since it doesn’t seem to be associated with any side effects. You can chew the gum or swallow mastic in supplement form. Fruits, Vegetables, and Whole GrainsA diet centered on fruits, vegetables, and whole grains is not just good for your overall health. According to the Mayo Clinic, a vitamin-rich diet can help your body heal your ulcer. Foods containing polyphenols, an antioxidant, can protect you from ulcers and help ulcers heal.Polyphenol-rich foods and seasonings include:
Steps You Can Take:
DIET AND KIDNEY STONESIf you have kidney stones, you may need to follow a special diet. First, your doctor will run tests to find out what type of stones you form. From these, the doctor can determine which diet changes may be right for you. A registered dietitian can help you make the necessary changes in your diet.
What is a kidney stone?A kidney stone is a hard mass that forms from crystals in the urine. In most people, natural chemicals in the urine stop stones from forming. Are all kidney stones the same?No. The most common types of kidney stones are made from calcium and oxalate. Individual treatment for kidney stones depends on the type of kidney stones that are formed. Is there a diet I can follow to prevent me from having more kidney stones?Sometimes following a special diet may be enough to prevent you from forming more kidney stones. Other times, medications, in addition to a special diet, may be needed. Please note that not all dietary recommendations benefit all types of stone formers. What kind of diet will I have to follow?You may be asked to make changes to the amount of salt (sodium), calcium, oxalate, protein, citrate, potassium and fluid in your diet. A registered dietitian can help you with making these changes. My doctor told me to drink a lot of fluids. How much is "a lot"? Does it matter what kind of fluid I drink?Staying well hydrated by drinking enough water is one of the best measures you can take to avoid kidney stones. To lessen your risk of forming a new stone, it is very important that you drink at least three quarts (12 cups) of fluid throughout the day. In hotter weather, you may need to drink more to make up for fluid loss from sweating. This will help keep your urine less concentrated. Less concentrated urine reduces the risk of stone formation. Most of the fluid you drink should be water. Try to drink a glass of water before bed and if you wake during the night to use the bathroom, drink another glass before going back to bed. I had a calcium stone. What type of diet should I follow? Will I have to avoid high calcium foods?Calcium is not the enemy. If you have high calcium in the urine then sodium reduction is helpful for stone prevention. Instead of reducing your calcium intake, focus on limiting the sodium in your diet and pair calcium-rich foods with oxalate-rich foods. Extra sodium causes you to lose more calcium in your urine, putting you at risk for developing another stone. Your doctor will probably advise you to limit sodium to 2,000 milligrams each day. There are many sources of "hidden" sodium such as canned or commercially processed foods as well as restaurant-prepared and fast foods. A dietitian help you understand food labels and make changes in the amount of sodium that you eat. If you do not have high calcium in the urine then for stone reduction you might be better off focusing on other dietary changes. Your doctor or registered dietitian can help determine if you need more or less calcium and help you plan a diet that is healthful. I had an oxalate stone. What type of diet should I follow? Do I need to avoid foods high in oxalate?Calcium oxalate kidney stones are the leading type of kidney stones. Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that contain high levels of oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes. The oxalate content of food can vary due to differences in such things as soil quality and state of ripeness. There may be variation in published data, too, as different methods may be used to determine the oxalate content of food. Some research suggests that limiting high oxalate foods may help reduce your chance of forming another oxalate stone. However, many high oxalate foods are healthful so it is wise to not overly restrict your diet if not necessary. Most kidney stones are formed when oxalate binds to calcium while urine is produced by the kidneys. New research indicates that eating and drinking calcium and oxalate-rich foods togetherduring a meal is a better approach than limiting oxalate entirely because oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form. Talk with your doctor about how strictly you need to avoid oxalate-containing foods. I had a uric acid stone. What does that mean? What type of diet should I follow?Another common type of kidney stone is a uric acid stone. Red meat and shellfish have high concentrations of a natural chemical compound known as a purine. High purine intake leads to a higher production of uric acid which then accumulates as crystals in the joints, or as stones in the kidneys. To prevent uric acid stones, cut down on high-purine foods such as red meat, organ meats, and shellfish, and follow a healthy diet that contains mostly vegetables and fruits, whole grains, and low fat dairy products. Limit sugar-sweetened foods and drinks, especially those that contain high fructose corn syrup. Limit alcohol because it can increase uric acid levels in the blood and avoid crash diets for the same reason. Eating less animal-based protein and eating more fruits and vegetables will help decrease urine acidity and this will help reduce the chance for stone formation. You should also be sure to drink at least three quarts (12 cups) of water a day to help reduce the risk for stone formation. Making these healthy lifestyle changes can also help reduce your risk for developing gout because high uric acid is a leading risk factor for gout. Is there anything else I can do with my diet to help prevent kidney stones?Reducing the amount of animal protein may help. Sources of animal protein include beef, chicken, pork, fish and eggs. Most people need only four to six ounces of high protein foods and three servings of milk or cheese a day. Check with your doctor or dietitian to be sure your protein intake is enough, but not too much. Chronic kidney stones are often treated with potassium citrate. Studies have shown that limeade, lemonade and other fruits and juices high in natural citrate may offer similar stone-preventing benefits. It is believed that citrate in the urine may prevent the calcium from binding with other constituents that lead to stones. Also, some evidence suggests that citrate may prevent crystals that are already present from binding with each other, thus preventing them from getting bigger. Please note that juices made from actual limes and lemons contain higher levels of citrate and beware of the sugar content in juices, because this can increase kidney stone risk. RICE: A LOW COST FOOD TO GAIN WEIGHT QUICKLYRice is one of the most popular grains in the world, and it’s packed with a ridiculously high amount of energy. 100 grams of rice contains about 130 calories, and it’s a very inexpensive food to buy.
Simply adding a generous portion of rice to your meal can add hundreds of extra calories. What’s more, it’s a very digestible grain with none of the gluten issues faced with wheat. Rice contains many essential vitamins, such as thiamin and niacin. It’s easy and quick to prepare, particularly if you have a rice maker. Meal tip: a rice and bean burrito is an energy packed, protein rich, healthy and delicious way to enjoy this grain. GRANOLA: HEALTHY, TASTY, ONE OF THE BEST FOODS FOR GAINING WEIGHTGranola is a great choice. It’s not only a tasty breakfast cereal, it’s also loaded with energy, protein and fibre, as well as calories. One cup of granola contains over 450 calories, and that’s without adding milk! A granola bar contains a similar amount. Another key advantage to granola is it’s quite healthy. As long as it’s not too sugar filled (and some types really are), you can eat it all day long. Add a bowl or bar several times a day, and you’ll see some healthy weight gain happening in no time. PEANUT BUTTER: CALORIE & PROTEIN RICHPhoto Credit: michelle@TNS, Flickr. You’ll find peanut butter on a lot of these lists, and it’s there for good reason. There are 90 calories, 4 grams of protein and 3 grams of carbohydrates in a tablespoon, and it’s not hard to love. It does contain a bit of saturated fat, so don’t go too crazy on this one, but it’s a healthy weight gain food to add to your routine. Peanut butter also happens to go really well with the next item on this list. BANANAS: AN ENERGY DENSE SNACK ON THE GOBananas have the benefit of being affordable, convenient and really tasty! The average banana is a great food for putting on weight because it has about 100 calories. Bananas also have some fibre and a good helping of potassium, an essential vitamin in your diet. Bananas have a lot of sugar. For that reason, I recommend them as a post-workout snack when your body is after that easy energy. I also recommend you don’t pound six of them in one go, even if they are delicious. TUNA: A RICH PROTEIN WITH HEALTHY FATSBecause it’s a fish, tuna is an extremely healthy protein that contains many of the essential oils that your body needs to operate smoothly. Tuna is also really easy to prepare (if you go canned), and it works in a lot of different dishes, so it’s an easy addition to your meal plans. Have you tried seared tuna steak before? It’s amazingly delicious! Tuna is a healthy and inexpensive food for gaining weight quickly, it’s a very good protein source, and I recommend adding more to your diet. WHOLE MILK / SOY MILK: QUICK, CHEAP AND CONVENIENT WEIGHT GAIN ON THE FLYA tall glass of milk is just about one of the most convenient sources of quick energy. A glass of whole milk contains nearly 150 calories, as well as 8 grams of protein! It’s such an easy thing to add to your diet, it’s a no brainer. If you’re lactose intolerant, soy or almond milk make a fantastic alternative. Soy is almost as energy dense with 130 calories per glass, and about equal in the protein department. Both milk and soy milk contain a bit of fat, but that’s not a bad thing at all. Would I recommend drinking gallons per day? No, but a couple of glasses will certainly make a big difference. AVOCADO: A NATURAL CALORIE MACHINE, PERFECT FOR ADDING ON POUNDSThe avocado provides a shocking amount of calories and fats to your diet, making it a dieter’s nightmare and a skinny person’s best friend. It’s odd to think of a fruit like this being good for weight gain, but it’s surprisingly energy packed. There are approximately 320 calories in a standard sized avocado, with a stunning 29 grams of fat. Some of that is saturated fat, so it’s not wise to go too crazy on these delicious fruits. I like to add avocado to a salad to give it a bit more energy density, or use it as a spread on a sandwich if it’s a bit on the riper side. And don’t forget guacamole! EGGS: A HIGH CALORIE FOOD FOR PUTTING ON WEIGHT QUICKLYMaybe you’ve seen the Rocky movies where he’s chugging raw eggs as part of his workout. Let’s be clear, that’s not what I have in mind! Eggs are super nutritional, and there’s a reason that they’re a popular breakfast food: they provide your body with essential energy and nutrients to get through the day. Eggs are a great and healthy food for gaining mass because they’re inexpensive, readily available, and they give you a ton of cooking options so it doesn’t get stale. One egg has about 75 calories, along with 5 grams of fat and about 6 grams of protein, as well as essentials like vitamin B-12. I wouldn’t eat too many of them in a single day because of the cholesterol, but enjoying eggs several times a week is a good practice, and it’ll certainly help with your weight gain goals. NUTS: AN EXTREMELY GOOD, CALORIE RICH FOOD SOURCEPhoto Credit: Artizone (Flickr) Nuts have one of the highest amounts of energy for their weight of any kind of food, and they’re certainly one of the healthiest of the calorie dense food groups out there. A 100 gram serving of macadamia nuts, for example, has over 700 calories! They’re a healthy snack rich in calcium and fibre. They’re an extremely great food choice for gaining weight quickly because they’re easy to pack and delicious. The downside? They tend to be expensive, and they have a high fat content. That being said, I’d definitely look into nuts and seeds as great, portable energy sources on the go. Try to get them dry roasted and unsalted. DARK CHOCOLATE: AN ANTIOXIDANT-RICH FOOD FOR PUTTING ON POUNDS AND FEELING AMAZINGYes, I’m not kidding! In moderation, dark chocolate is a great choice as a treat food for gaining mass. A 100 gram bar of chocolate has over 500 calories, and it’s loaded with antioxidants and enzymes that improve your mood. There’s also sugar and loads of saturated fat (which is part of why it tastes so good) so this isn’t an ‘every day’ kind of food supplement to gain weight. However, a few pieces every day certainly won’t hurt you, and every extra little bit of caloric intake helps increase your mass. It’s a treat, but it certainly doesn’t hurt, and it’s a lot better than many types of candy and junk food out there. CHEESE: WHAT WOULD LIFE BE WITHOUT IT?Photo Credit: ulterior epicure (Flickr) I’m a huge fan of cheese, and it happens to be an amazing supplement food to put on extra weight. It’s calorie rich and full of good stuff like calcium. It’s a viable protein source for you vegetarians out there, and it’s easy to add to most dishes by means of shredding or sprinkling. Like all other fatty foods, it’s definitely something to enjoy with a bit of moderation. Cheddar cheese, for example, has 400 calories in a 100 gram serving, and that includes 100% of your daily recommended intake of saturated fat; fantastic energy density per serving, but not the best thing to binge on! It is, however, delicious, nutritious, easy to add to any recipe and relatively inexpensive, so it’s a weight gain supplement food that you should definitely add to your repertoire. SOYBEANS: A CALORIE DENSE PROTEIN SOURCE THAT’S A CHEAP WEIGHT GAIN FOOD IDEASoybeans are a staple of mine because they’re healthy, inexpensive and full of nutrition. There’s a lot going on in that unassuming little green pod. A 100 gram serving of soybeans has 400 calories. That includes very little in the way of fat, and an astounding 36 grams of protein! By weight it’s a better protein source than red meat. Did I mention it’s also a significant source of magnesium, iron and calcium? I can’t think of many downsides to it. My favourite form is edamame, or boiled whole soybean pods. It takes about 4 minutes to prepare and it’s amazing as a snack or a supplement to a main. I’d definitely encourage you to incorporate soybeans into your diet. |
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