Dietspan

When you are dieting you need energy and strength. And breakfast is the meal you can not skip. Your breakfast should be heavy but fat free. Dieting recipes should be quick and tasty. Diet breakfast is fun to prepare and help you to shed weight quick. There are many quick and painless dieting recipes. Diet breakfast consist of fruits, nuts, cereals, oatmeal, low fat milk, super green energy powder, eggs and vegetables. Here are some quick and tasty recipes for diet breakfast.

Smoothie recipe for healthy breakfast-
Buttery orange

1 cup orange juice (to taste)

1 cup plain or vanilla yogurt

1 tb super green energy powder

1 tb coconut milk powder

2-3 cubes of ice (helps mix ingredients and keeps it cold)

Put ingredients into a jar with tight lid and shake well whisk together. A tasty smoothie is ready without using a blender.

Grape vision

2 cups grape juice (to taste)

1 cup vanilla protein powder

1 tsp super green energy powder

1 tsp coconut milk powder

2-3 cubes of ice (helps mix ingredients and keeps it cold)

Put ingredients into jar with tight lid and shake well whisk together.

These are easy and fast to make without the use of blender.

Some shake recipe for breakfast-

Pineapple shake-
1cup pineapple juice
¼ cup low fat yogurt
2 cup of low fat milk
4-5 ice cubes
Put all ingredients into a blender and drink in a long shake glass.

Banana strawberries shake
1 sliced banana
5-6 strawberries
¼ cup low fat yogurt
2 cup low fat milk
4-5 ice cubes
Mix the above ingredients into a blender.

Healthy egg recipe for quick breakfast-
2 eggs
1 small chopped onion
1 small tomato chopped.
1tsp of salt
1tsp of black pepper
2 tsp of low fat milk
¼ cup chopped green bell pepper
¼ cup chopped red bell pepper.

Direction to make vegetable omelet
In a mixing bowl, beat the eggs, and now add rest of the ingredients and mix well.
In a pan add 2tsp of olive oil and pour the egg mixture. Cook omelet on both sides.
Sprinkle low fat cheese on top of your omelet.

Note-you can mix any vegetable of your choice.

There are many breakfast recipes to experiment with. The important thing in diet breakfast is that it should be healthy and balanced to boost your energy level. And keep you active through out the day.

As summer is approaching many people can not stand the thought of turning on the stove in the house to cook dinner; to beat the heat of summer the best idea is to eat salad’s everyday. Eating salad everyday is beneficial for our health too. Salad is favorite appetizer around the globe. In parties and restaurant, a salad is served as an appetizer before your meal. Salad is the mixture of fruits, vegetables, nuts, pasta, cheese or croutons. The list is endless you can mix vegetables of your choice or you can make sea food salad or meat salad top with your favorite salad dressings. Salad is meal were you can be creative and make your own recipe by mixing vibrant colored vegetables or fruits of your choice. The decoration of your meal can be tempting as well as nutritive. You do not have to be an expert to prepare salad it is easy to prepare and bring us close to meet our daily requirement of nutrients. In this fast pace life cooking a meal everyday is difficult with little time in hand you can prepare tasty salad. You can experiment with your salad recipe; in preparing salad sky is the limit. More you experiment more fun it will be. Many companies are coming up with healthy and variety of salad products, available in supermarket attracting many consumers to include salad in everyday lifestyle.
Eating delicious salads everyday has many benefits.
1.    We gain lot of fiber by consuming salad everyday.
2.    Green vegetables mixed in salad help to lower our cholesterol and decrease constipation.
3.    Salad helps to loose weight. As it is healthy and fat free.
4.    Reduce calorie- eating salad prior to your meal will reduce your calorie intake during lunch or dinner.
5.    Daily dose of fruits and vegetables supply countless nutrients to our body cells.
6.    Salad helps to keep you at bay from many diseases like heart trouble and cancer.

Eat salad every day to be healthy and vigorous.

Zinc is a micro mineral but it plays a vital role for the healthy working of many of the body’s systems. It is found in all parts of our body i.e. 60% in muscle, 30% in bone and about 5% in our skin. Male semen contains 100 times more zinc than is found in the blood that means the more sexually active a man the more zinc he will need.
Here are the few reasons why we should include zinc rich food in our daily diet.
Zinc acts like a regulator which controls many of our metabolic activities like protein and DNA synthesis.
It is considered as a key to our growth, development and maturity.
It is  required for the treatment of wounds, burns and acne.
It is also required for sexual development (for sperm production and fetal maturity).
It controls our blood sugar level.
It improves our smell and taste insight.
It  boosts bone mineralization.
It influences our Thyroid & Cognitive functions

So check out whether you are taking a zinc sufficient or deficient diet? If it is the latter one then you may face some of the symptoms like impairment of taste, skin problems (acne, eczema etc.) and a very poor immune response. The other signs of zinc deficiency are hair loss, diarrhea, fatigue, late wound healing, and decreased growth rate.
If you are a pregnant or a breast feeding lady it is must for you to include a zinc rich source in your daily diet like Oysters, Shellfish, Wheat germ, Wheat Bran, Bran cereals, Pine Nuts, Pecan Nuts, Cashew Nuts, Parmesan, Cheese, Fish, Eggs, fruit yogurt, Pumpkin seeds or dried yeasts etc etc..

Oysters are believed to contain 25mg zinc per 100gm.

People around the world have accepted the importance of green food diet. Green food recharges our body cells and makes us fresh and energetic. Green food organic supplements are all natural food supplements that help to fight illnesses and diseases. Green food supplements supply essential vitamins, minerals and enzymes which you will not get fully from a diet alone. These organic supplements are made of natural green foods which aid to alkalize, energize and nourish the body’s cells along with balancing the body’s pH level. Make a habit of including lot of green vegetables in your diet as it provides an essential base, and are part of the daily food pyramid. Green vegetables have Calcium and magnesium which are not found in fruits, nuts or seeds. They are also rich source of folic acid and vitamin B which helps in cell growth and cellular reproduction. Vitamin C acts as powerful antioxidants which are found in leafy greens, especially spinach, kiwi, broccoli and parsley. Vitamin A is vital for our immune system and also helps maintain our vision. Cheese, eggs, oily fish, milk, fortified margarine and yoghurt are rich source of vitamin A. all these vital nutrients help to keep our body fit and healthy. You should cook green vegetables twice or thrice a week. Include lot of fresh fruit juices in your diet. The latest invention of doctors and scientists is a green food supplement which has combined all the nutrients into a pill and powder mixture. The choice is yours –you can intake pill or the powder. Green food supplements are comprised of- Alfalfa, Barley, green tea, kelp, Spirulina, turmeric, and wheat grass. These green food supplements helps to keep your body cells active through out the day.

Take help of your doctor and maintain a diet chat which includes lot of green vegetables and fruits. And do not forget to ask your doctor about green food supplements.

Many women, men and children suffer from hair loss problem. Your hair needs proper attention and pampering so that health of the hair is maintained. Hair enhances the beauty of the person; they are important part of our personality. There can be many reasons for hair loss such as- depression, excessive dieting, hereditary, aging and improper sleep. Inadequate or faulty nutrition, stress, illness and unclean condition are causes for hair loss. Excessive dieting is one of the main reasons for hair loss. People who are on diet loss hair fast as they do not get proper nutrients. Baldness is increasing with people who do not intake proper balanced diet. Person suffering from anemia might also face hair loss problem. You should include lot of green veggies as they are iron-rich foods in your diet. Proper amount of protein is also needed for hair growth. Protein is vital nutrients for our body as it helps in cell maintenance and repair, and regulation. Eat good proportion of –
1- Dairy products such as meat, cow’s milk and eggs are rich in proteins.
2- Vegan diets are pulses, peas, beans & lentils, nuts, seeds and grains.
3- Brewer’s yeast, wheat germ is rich in protein but also good source of vitamin B.
4- Tofu, Soy milk, low-fat cheese, fish, yogurt are good source of protein.
5- Nuts, seeds, and olive oil are rich source of vitamin E, it’s important for healthy hair growth.
6- Drink lot of fruit and vegetable juice as they are rich in iron and vitamin C.
Silica is also vital for healthy hair growth. Silica therapy has proved in reduction in hair fall. Shampoos which consist of organic silica helps to prevent –baldness, stimulate healthier hair growth and assure beautiful shine, luster and strength. Scientists claim that regular use of silica comprised shampoo can completely stop hair loss problem. Potato covering, green and red peppers and cucumbers, bean sprouts are also high in silica.
Low fat- foods might not completely stop hair loss but slow down hair fall.
Eat healthy and balanced diet to have long shiny hairs.

When a person suffering from depression there can be multiple reasons one of them can be dieting. Excess dieting can affect your mood and deficiencies in certain nutrients can lead to depression. When suffering from depression- you need professional help and guidance and change in your diet to determine what vitamins or minerals you are lacking. Fad diet is bad because it do not deliver the nutrients your body needs to stay fit and feel good. People should avoid fad dieting as it’s not good for health. Coeliac disease is related to depression, if you are cutting out on wheat and other grains, or avoiding dairy products you may suffer depression. A person who does not eat well will be weak both mentally and physically. Due to excessive dieting energy level of person can go down, feel fatigue, the inability to perform school/ college and office work, or even face sleep problems. Our mind often warn us in different ways that it is not getting enough food; either by physical pains or mental exhaustion. A person who is dieting from months may start to feel down more often. Dieting leads to low level of blood sugar , due to this person looses energy, confidence and will get more frustrated and short tempered because they are lacking the food that they need in order to think clearly.

To avoid depression people should have balanced diet comprised of all nutrients and drink eight to ten glass of water for adequate hydration and fluid balance as well as flushing out body toxins. Workout everyday for at least 30 -45 minutes, try to incorporate this in your lifestyle. Exercise will make you feel better, elevate your mood and best cure for depression. Exercise with you family or friends; go for walking with your dog in morning/ evening. Exercise can be in any form you can join an aerobic or salsa classes.

Eat right and be happy.