Banana in weight loss and its benefits

• Oh I can have banana during my weight loss plan ? Wide eyes reaction when I suggest banana in diet to weight loss patients . I call banana one of super fruit hero . It is full of nutrition  and so filling and good source of satisfaction when you give to your kid as a mother. Let's check out its nutrition  value.  
  
  
  
  • A banana contains 362 milligrams of potassium which helps maintain the fluid balance in the body. The health benefits of potassium include aid from stroke, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, water balance, electrolytic functions, and nervous  system. According to the American Heart Association, a high-potassium diet helps control blood pressure, especially when combined with a reduced sodium intake, because it reduces sodium's effect on the body.
  
  
  • A small banana is equal to a half cup (or a half serving) of fruit, and it will give you 20 µg of folate.Folate, or vitamin B9, is one of many essential vitamins. Folate is important because it plays a role in DNA synthesis and repair. You must be familiar with folic acid as a form of folate; folic acid is the synthetic version used for food fortification and supplements. So its better to use fruits for natural source of it .
  
  
  • 65 IU of Vitamin A is also found in a small banana , Vitamin in A is critical for good vision, plays an important role in healthy bone growth, essential for reproduction and cell growth ,it  the immune system  and skin health.
  
  
  • A large banana also provides almost 0.5 milligram of vitamin B6, or 38 percent of an adult’s daily requirement. Getting enough B6, according to the National Library of Medicine, is key for a healthy immune system, brain function and the formation of red blood cells.
  
  
  Banana is a pack of nutrition only fruit contain almost all nutrition and good in weight loss, thyroid patients , leukaemia, anaemia , weakness,  Banana is very good for children its alkaline fruit with high glycemic index , so provide energy to play long and help to fill nutrition too . 
  
  
    

Weight loss tips , its all you can do .....

People today eat way more than they used to - and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions. Its common knowledge that people who consistently overeats is likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who are overweight or obese are at greater risk for heart disease, heart failure, and stroke.

One easy way to size up portions if you don't have any measurements is to use your hand as a guide:

• A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.
• A meat portion should be about as big as your palm.
• Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

Another great way to visualize appropriate portions is to use the concept of the "divided plate." Think of your plate as divided into four equal sections. Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies (or a combination of vegetables and fruit). None of the foods should overlap — or be piled high! Not only will dividing your plate like this help you keep portions under control, it can also help you to balance your meals.

Being aware of realistic portion sizes and using the "divided plate" concept can help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich. It can also be hard to estimate foods like chips and cookies that you might eat right out of the bag.

More tips for portion control:

• Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
• Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you put your snack in a bowl, and sit at the table to eat it. Also, avoid eating in front of the TV.
• Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat or drink just one!
• Eat three well-balanced meals (with vegetables, fruit, proteins, and starch) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
• Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
• Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
• Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
• Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.
• Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal. The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.

Dehydration may cause a medical emergency:

Summer on peak, keep your self hydrated , may be it is draining out our energy and you are not aware of it check out the symptoms of dehydration , Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration.

                        

Mild to moderate dehydration is likely to cause:

• Dry, sticky mouth
• Sleepiness or tiredness — children are likely to be less active than usual
• Thirst
• Decreased urine output
• No wet diapers for three hours for infants
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness

Severe dehydration, a medical emergency, can cause:

• Extreme thirst
• Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Little or no urination — any urine that is produced will be darker than normal
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold
• In infants, sunken fontanels — the soft spots on the top of a baby's head
• Low blood pressure
• Rapid heartbeat
• Rapid breathing
• No tears when crying
• Fever
• In the most serious cases, delirium or unconsciousness

Avoid cold drinks to hydrate as they are more toxic to your body, pick healthy drinks like coconut water , lemon mint juice , normal water , cucumber and melons   to stay healthy in this summer. Always keep in mind what to take where avoid to have fruits out side , it may cause infection , always have fruits at home , out side best pick is normal water and coconut water.