Record everything that you are eating
Keeping a record of what you are eating helps in managing your weight. It actually tells you how much you are eating. It can tell you what unhealthy diet you are having in your day to day life. It can motivate you to achieve your goals. Few steps in this are:
- Decide how detailed you want your food journal to be.
- Record everything. Do not even miss the sauces, gravies and even a small thing that you eat.
- Service sizes should be specific while noting them in the food journal.
- Include the time interval and food groups.
- Maintain the food journal for two weeks to get a consistent record.
- Maintain a record of physical activity.
- Every food has a calorie and nutrition content. Keep a knowledge of that.

Be more active
- More calories should be burn than consuming.
- At least 60 minutes of workout daily is necessary to keep yourself active. Workout can be a walk or any other physical activity.
- Exercise will keep the weight off.
- Exercise will also take a large amount of weight off the abdomen.
- Besides walking, some other ways to be active are swimming, dancing or biking.

Goals set should be reasonable
The key to successful weight control is to set goals that are specific, measurable, attainable, realistic and track-able. Setting an unrealistic goal will lead to your disappointment. The focus should be on making performance goals rather than outcome goals.

Triggers should be identified
There are always some factors that are responsible for making you overweight. These factors should be identified and accordingly changes should be made.
- You should be honest with what you are eating.
- Sometimes, eating is related to the mood of the person. Identify the cause of eating by:
1. You tend to eat more sweet when you are depressed over something.
2. Is there any kind of pressure which is making you eat more?
3. Is the environment trigger over eating?
Try to do:
- Are you really physically hungry?
- Say no to extra calories.
- Distract yourself from your desire to eat.
- Direct negative energy into a positive energy.

Watch out for foods that you eat
- Reduce the caloric consumption which means choosing the foods wisely.
- Reduce food high in sugar or fat.
- Say no to junk food.
- Favor fruits, vegetables and whole grain products.
- Select foods that are low in energy density.

- One of the major problem that a person face now-a-days is falling hair. Protein is very essential for maintaining good hair. To reduce hair fall, including good quality protein like soyabean or egg whites in the daily diet is very important. Also, taking vitamin B12 and consuming Brewer yeast tablets can help in reducing hair fall.

- Diabetes is getting so common now-a-days. Every second person is suffering from this disease. There are some simple tips that one can do at home to treat diabetes. One teaspoon of jamun powder or fenugreek seeds(methi) in the morning helps to reduce diabetes. Maintaining a good and healthy lifestyle is the most important measure that needs to be taken if one wants to get rid of this disease. Consumption of excess fat from your diet will improve the body’s insulin resistance.

- Constipation is another problem that people are facing now-a-days. To a greater extent, today’s lifestyle is responsible for an irregular bowel functioning. Consumption of junk food is increasing and also the stress level of the human being. Some simple tips to control constipation is to drink plenty of water daily and reduce the caffeine intake. Daily exercise which included walking for at least 45 min to 60 min is important. Also, include fresh vegetable juice in your diet.

- Dull skin can be a fairly common issue now-a-days. Some simple ways to address this issue is by ensuring that you drink enough water and fluids during the day to keep your skin hydrated. Drinking fresh vegetable juice and eating multiple servings of green vegetables and fruits during the day is also required. This needs to be supplemented with adequate amount of proteins, vitamin E and omega 3 supplements.

- To improve cardio vascular health, daily exercise which may include walking for atleast 45 min to 60 min at least 4-5 times a week is very important. In addition to walking, yoga and some breathing exercises three times a week reduces any kind of stress. In your diet, include one or two tbsp of roasted flaxseeds as it helps to increase the good cholesterol levels in the body.

- To improve metabolism, the most important tip that can be followed is eating during the first hour of having woken up. Walking is also very important to improve metabolism. Protein digestion asks the body to burn more calories and hence increasing the metabolism. So, include protein in your diet.

- To increase energy and immunity, instead of taking three big meals like breakfast, lunch, dinner, eat small frequent meals. It improves the digestion and keeps your body energetic. Include vitamin B12 supplements and wheat grass juice at least three to four times in a week.

- Discomfort during menopause is very common. To reduce it, include soya supplement in your diet as it mimics the estrogen function in the body. Also, include vitamin B6 as it prevents bloating.

- Green Tea
It is healthy and reduces the risk of cancer, regulates cholesterol, eases arthritis pain, boosts immunity, weight loss, fighting allergies and infections.
- Oats
It fights against heart disease, high cholesterol, regulates blood sugar, blood pressure and bowel movements.
- Eggs
Eggs increases concentration, maintain weight, helps in brain development, strengthens eye sight as they are rich in protein, minerals and vitamins.
- Broccoli
It helps to maintain blood pressure, prevents osteoporosis and common cold. Broccoli is very nutrient rich. It is also assumed that it helps in prevention of cataracts, tumors, diabetes, ageing, arthritis.
- Yogurt
Yogurt has lot of good bacteria. It helps in treating gastro-intestinal problems as well as it helps in preventing osteoporosis and regulates blood pressure.
- Spinach
It is rich in not only iron but many vitamins, minerals and phytonutrients. It protects heart, keeps the brain young and active.
- Salmon
It is rich in omega 3 fatty acids and an unbeatable sea food. It helps in fighting heart disease and protects joints, improves mood and treat some eye problems.
- Tomatoes
Lycopene, a constituent of tomatoes is an antioxidant and it is associated with the prevention of cancer and heart disease.
- Flax seed
It is a good source of fiber, omega 3 fatty acid and is a natural laxative. It helps in lowering bad cholesterol.
- Wheat grass
It helps in cleaning the liver, increases the level of hemoglobin, increases immunity, purifies the blood and improves digestion.
- Walnuts
They are very good for brain, heart, mood, bone health and weight loss as well as they help in fighting gallstones, insomnia, diabetes.
- Pumpkin
It is high is antioxidants, vitamins A, C, K and E and it is a good source of magnesium, iron and potassium. The seeds helps in preventing osteoporosis, prostate problems.
- Strawberries
These are antioxidant and have cardiovascular benefits, regulates diabetes and helps in fighting cancer.
- Bananas
These are rich in potassium and fiber. It helps in having healthy digestive tract and maintains healthy bones.
- Oranges
They are good source of vitamin C. It helps in asthma, kidney stones, high blood pressure and helps in lowering cholesterol.
- Blueberries
They have highest antioxidant content. They are rich in vitamin A, B complex, C and E as well as in copper, selenium, zinc and iron. It fights against ageing, heart ailments and belly fat.

Growth Areas: Though China is the world’s largest producer of green beans but Indonesia, India and Turkey have also come into the queue of top producing countries of green beans. In fact, Green Beans are considered to be an ideal vegetable in Asian cuisines such as green curries and stir fries.

Nutritional Nourishment: Green Beans have an excellent amount of manganese, Vitamin C and Vitamin K. In fact, Green Beans are enriched with dietary fiber, iron, folate, calcium, protein, potassium and vitamin A. They are also a good source of magnesium, copper, niacin, thaimin, riboflavin. They contribute 129kJ of energy as carbohydrates of 7.1g, Fat of 0.1 gram, Protein as 1.8g, 1mg of Vitamin C, and 200mg of Iron.

Cardiovascular Health: Since Green Bean is a green vegetable, so they have a property to act as a boon for your heart. It is because Green Beans are enriched with beta-carotene, Vitamin C, and antioxidant mineral manganese. Apart from it, it contains carotenoids and flavonoids which are known for its antioxidant characteristics and therefore, it adds to cardiovascular benefits. It protects the heart from oxygen damage as it improves the blood fats. As a matter of fact, the dietary fiber of green beans limits down the cholesterol level as the magnesium and potassium present in beans trim down and have power over blood pressure levels. Moreover, Alpha-linolenic acid, which is omega 3 fatty acid present in the beans, is useful in preventing coronary heart disease which further reduces the possibilities of heart attacks also and lowers the cholesterol level along with triglycerides in people having problem of high cholesterol in their body.

Eczema and Being Diuretic: The Green Beans are proven a boon in cases of Eczema as application of powdered beans over the areas of eczema brings relief from itching and also dries the skin area of that particular portion of the body. The Pods of green beans are a stimulant for urinal flow and also responsible for flushing the toxins out of the body. That is why, it is considered to be a medium strength diuretic.

Osteoporosis Prevention: No doubt, Green Beans being a green vegetable are a very good medium for the intake of healthy nutrients such as Vitamin K, which plays a huge role in prevention of osteoporosis and bone health. Several Surveys and studies have been done that revealed that Vitamin K deficiency in your food can increase the chances of bone fractures because of its minimum mineral density and to recover it, Vitamin K supplementation and Vitamin K enriched food items such as green beans are important to consume for improved bone life. It is advisable to consume them as steamed but not over cooked as over cooking reduces the nourishing nutrients like vitamin C.

Safety Precautions: Green Beans also contain oxalic acid, which naturally occurs in various vegetables, which may crystallize as oxalate stones and some people found it in their urinary tract. So, the people who are suffering from oxalate urinary stones are advised not to eat such vegetables that belong to fabaceae and brassica family. In such cases, if person munch through unknowingly, then, consumption of an adequate amount of water consumption to balance the urine output in order to have minimal stone risks is advised.

- It is not correct to think that if you are not having a bowel movement every day, you are constipated. Constipation is a symptom that is generally defined as infrequent or difficult passage of stool. Normal frequency of bowel movements in healthy adults can range from three bowel movements a day to three a week. Signs and symptoms of constipation also include straining, passing lumpy or hard stools, a sensation of incomplete evacuation or a sensation of blockage.

- The myth that the body absorbs toxins from stool if someone is constipated for too long. Some people unnecessarily take laxatives and others try colon cleansing to remove supposed toxins. These habits are not actually helpful and may actually be harmful.

- It is not always that constipation occurs when you don not eat a healthy diet. Actually, a low fiber diet may contribute to constipation. Other causes may be:
=> constipation occurs as a complication of another disease or condition or as a side effect of a drug or supplement.
=> pelvic floor dysfunction in women which is lack of coordination of the complex muscular actions that allow you to have bowel movement.

- It is wrong to say that diagnosis of constipation does not require much more than a description of bowel habits. It can be a part of your diagnostic procedure. The doctor may also perform, a physical exam, discuss medication, x-rays, blood, urine and stool test.

- It is a wrong assumption that the doctor should not prescribe a laxative for long term use. Doctor can prescribe laxative for some form of chronic constipation. Side effects with long term use of laxative may occur so it should only be done under the supervision of doctor. If laxatives are important, doctor first prescribes osmotic laxatives like milk of magnesia, polyethylene glcol or sorbitol. Stimulant laxatives are used when osmotic laxatives are not effective.

Eggs
- Eggs have a balance of essential amino acids.
- The protein and fat in the egg may be contributing to the feeling of satiety.
- One should have one egg a day, unless you have high blood cholestrol.

Beans
- Beans are incredibly versatile.
- Beans are a great source of antioxidant, fiber and protein.
- Snack on dry roasted channa, drop a handful of steamed moong sprouts or cooked chowli into soups. A half cup cooked beans contains about 12-140 calories and 7-14 grams of protein.

Apples
- Apples contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
- Study have found that individuals who have consumed three apples or pears a day for three months lost more weight as compared to others.
- A large apple contains 5gms of fiber but it is also 85% water whch helps you feel full.
- One should have one or two apples a day.

Berries
- Berries are loaded with fiber.
- Berries are also high in antioxidants which not only protect your body from chronic diseases but may also help you to get more results from your workouts.
- One should have half a cup daily or about 30 calories. Do not limit yourself to amla, jamuns and strawberries, add tart star gooseberries, mulberries and black currants.

Leafy Greens
- They have cancer preventing carotenoids.
- They are low in calorie.
- Most leafy greens are also a good source of calcium, as essential ingredient for muscle contraction.
- One should eat three servings daily. Leafy greens include spinach, broccli,amaranth (lobia), drumstick, methi.

Yogurt
- The pro-biotic bacteria in most yogurts help keep your digestive system healthy which translates into a lower incidence of gas, bloating and constipation which can keep your tummy flat.
- One should have one to three cups of fat free or low fat yogurt. Choose unsweetened yogurt. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup
- Soups are an easy way to get your vegetables.
- One should have at least one cup of low calorie, low sodium vegetable soup every day.

Fish
- Sea food especially fatty fish like sardine, tuna and mackerel is an excellent source of omega-3 fatty acids.
- These uber healthy fats may help promote fat burning by making your metabolism more efficient.
- Seafood is an excellent source of ab-friendly protein.
- One should have 100gm serving of fish per week.

Millet
- Millets can be used in many dishes in place of wheat or rice.
- They are rich in proteins, minerals and B vitamins.
- Millets make a tasty light breakfast cereal, work well in rotis, give extra body to soups or stews, and used raw, add delightful crunchy texture to breads and muffins.
- One should have at least one half cup serving per day.

BENEFITS OF EATING FRUITS

- Best source of natural sugars.
- Best sources of vitamins, minerals, carbohydrates, amino acids and fatty acids that a human requires.
- Good sources of anti-oxidants.
- Easy to digest.
- Fruits are alkaline forming.
- Abundance of pure water.
- Healthy body and skin.
- Good source of fiber.

TIMING AND BENEFITS OF EATING FRUITS EMPTY STOMACH

- Eating fruits empty stomach will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.
- Graying hair, balding, nervous outburst, and dark circles under the eyes will not happen if you take fruits on an empty stomach.
- After eating fruit, leave a time gap of 30 minutes before you eat any other food.
- After meal, take a gap of three hours and then eat.
- Try to eat fruit mostly before noon. This helps to raise blood sugar in a slow and unhurried manner.
- Try eating bananas and avocados in mid-day.
- Avoid canned, frozen and processed fruit.
- Go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days.
- Eating 5 servings of fruit a day is beneficial to weight loss and maintaining sugar balance and so on, but it is all about timing.

Some Fruits :
- KIWI: good source of potassium, magnesium, vitamin E, fiber and vitamin C.
- APPLE: antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.
- STRAWBERRY: highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.
- ORANGE: reduces cholesterol, keep away from colds, prevents and dissolves kidney stones.
- WATERMELON: Coolest thirst quencher.
- GUAVA & PAPAYA: Highest vitamin C content. Guava is rich in fiber and prevents constipation. P

Diabetic person should be selective in eating fruits and the time for eating should be always in between the regular meals and definitely not after the meals. Timing regularity and punctuality in eating fruit is definitely important to get the desired result of eating fruit. Grape is good for health but preferably in limited quantity.

Iron stores in the liver, spleen, and bone marrow. Small amounts of iron are found in the muscles as myoglobin, as also in the blood serum and in every cell as a constituent of certain enzymes. the stores of iron as well as the iron released from the disintegration of red blood cells available to the body for the synthesis of hemoglobin.

The main sites of absorption are the stomach and the upper part of the small intestine. Absorption of iron is enhanced when there is deficiency of iron in the body or there is need for increased blood formation. Iron is excreted along with the bile, stools, scaling of the skin, and sweating. It is important to take an extra quantity of iron-rich foods during summer to compensate the iron loss.

Hemoglobin is composed of four iron-containing heme groups. The heme is responsible for the characteristic color and the oxygen carrying capacity of the blood. Myoglobin is an oxygen carrying protein containing iron in the muscle tissue is related to blood hemoglobin in both structure and function.

FUNCTION OF IRON IN HUMAN BODY

- Iron is necessary for production of hemoglobin.
- Iron is necessary for brain development and function.
- Iron enables the blood to carry oxygen throughout the body and helps in removing carbon dioxide from tissues.
- Iron increases resistance to stress and disease.
- Iron aids growth and prevents fatigue.
- Iron forms an important part of many proteins and enzymes that help the human body function efficiently.

CAUSES OF IRON DEFICIENCY IN HUMAN BODY

Iron deficiency is caused by:
- Severe blood loss.
- Malnutrition.
- Infections.
- Excessive use of drugs and chemicals.
Severe blood loss can occur due to:
- major injury to blood vessels.
- rupture of aneurysms.
- perforation of internal organs.
- incomplete abortion.
- severe menstrual bleeding.
- repeated pregnancies.
- prolonged breast feeding.
- excessive sweating also reduce the iron content .

DEFICIENCY SYMPTOMS OF IRON IN HUMAN BODY

- Nutritional anemia.
- Lower resistance to disease.
- General run down condition.
- Pale complexion.
- Shortness of breath.
- Loss of interest in sex.
- Mental depression and irritability.
- Mind becomes dull.

FOOD SOURCES RICH IN IRON

- Whole grain cereals.
- Pulses and legumes.
- Fish.
- Green leafy vegetables such as dry lotus stems, cauliflower greens, turnip greens.
- Fruits like black currants, water melons, raisins, and dried dates.
- Enzymes and hydrochloric acid in stomach are needed for proper assimilation of iron.
- Seeds like almonds and brazil nuts.

However, early studies on pomegranate juice suggest it is surely healthy to drink. The fruit can be quite fun to eat as well. There are numerous pomegranate juice products available, many quite highly priced because of the health craze surrounding pomegranate juice. It is likely if continued studies show promising health benefits, more manufacturers of pomegranate juice will emerge and help ease prices through competition.