Top Healthiest Foods on Planet

Eating healthy has a lot of positive benefits both for the body and the mind. Shops and restaurants are getting on the healthy eating bandwagon, which makes it easier for people to treat their bodies well. This list of top healthiest foods is just a beginning guide to understand the essential vitamins and minerals our body needs to stay functioning at its best.

1. Spinach

Spinach is a nutrient-dense green super food and is readily available, from fresh and frozen to even canned. Considered as one of the healthiest foods on the Earth with low calories, spinach is packed with energy and provides Vitamin A, Vitamin K, and essential folate.

2. Black beans

Black beans are filled with super healthy antioxidants, which can keep you feel full for longer. Moreover, black beans are also full of protein, calcium, and fiber, and taste great.

3. Walnuts

Walnuts contains more antioxidants than any other nut. They are also brimming with Vitamin E, and rich in plant serums, healthy fats, and omega 3 oils.

4. Beets

The humble beet is good for the brain and skilled at lowering blood pressure. Beets are often overlooked as one of the healthiest foods. The brightly-colored root vegetable is full of Vitamin C, folate, and magnesium.

5. Avocado

Eating just one or two avocados per week gives you all the benefit of Vitamin B6, healthy monounsaturated fats, and folate. Check information about when this spreadable fruit is in season in your local area.

6. Dark chocolate

Recent research shows that chocolate contains more antioxidants, gram-for-gram, than most fruit juices. Dark chocolate is considered as the top food of protecting the body from diseases as well as helping to prevent heart conditions.

7. Raspberries

Like most berries, raspberries are full of antioxidants, which can help keep the body healthy and free of disease. They also provide Vitamin C, calcium, and iron.

Helpful tips for people on soft diets

A soft food diet can be difficult to follow but it is used to promote recovery. Therefore, it is important to follow your healthcare provider’s instructions and comply till you are ready to transition back to a regular diet. The following tips may help you find it easier to follow such a diet.

1. Choose healthy options. While soft, sugar-laden foods such as cakes and pastries may seem appealing, making sure you are using healthy foods such as vegetables, fruits, and proteins. Choose a variety of nutrient-rich foods.

2. Season your food. Consuming herbs and other mild seasonings can help make food more palatable.

3. Focus on protein. Adding protein to every meal is particularly important for those who are recovering from surgery or are malnourished.

4. Eat small, consistent meals. Instead of consuming large meals, it is recommended by healthcare provider to consume multiple small meals throughout the day if you are following a soft diet.

5. Plan meals ahead of time. Finding meals that can work well with a mechanical soft diet seems to be difficult. So plan meals ahead of time to reduce stress and make mealtime easier.

6. Eat slowly and chew thoroughly. Eating and chewing food thoroughly is important for people following soft diets, including those who are having  neurological conditions and recovering from abdominal surgery. Sit upright and take small sips of liquid between bites.

7. Keep appliances handy. You can use strainers, blenders, and food processors to create delicious, soft-diet-approved recipes more quickly and easily.

Typically, soft diets are used as transitional diets for short periods till a person is ready to come back to a regular-consistency diet.

Ask your healthcare provider to give you instructions on how long you should follow a soft diet and ask a registered dietitian to provide any other pertinent information.

If you have any concerns about following a soft diet or how to transition back to a regular diet, ask your medical provider for advice.

Badminton Rules: How to Play Badminton (part 1)

Created in the 16th century, badminton is a sport that is played indoors and the pinnacle comes from its Olympic events. Badminton is very popular in Asian countries like China and India, the countries that lead the way by producing some of the best players in the world.

Object of the Game

The object of the game is to hit the shuttlecock over the net and then have it land in the designated court areas. If your opponent can return the shuttlecock then a rally occurs. If you win this rally and force your opponent to hit the shuttlecock out or into the net, you win a point. You are required to win 21 points in order to win a set with most matches being best of 3 sets. You can win points on either serve.

Players and Equipment

There are two forms of badminton, singles and doubles (it can also be played with mixed doubles). Each player uses a stringed racket (similar to a tennis racket but with smaller head) and a shuttlecock. The shuttlecock is made of half round ball at the bottom and a feather surrounding the top. You can only hit the bottom of the shuttlecock due to the gravity. You might only hit the shuttlecock once before it either goes over the net or hits the ground.

The rectangular court is 6.1m wide and 13.4m long with two tram lines running along each side of the court. Across the middle of the court is a net which runs at 1.55m. The inside lines are used as the parameter for singles match while the outside line is used for a doubles match.

Scoring

You can score a point when you hit the shuttlecock over the net successfully and land it in your opponent’s court before they hit it or when your opponent hits the shuttlecock into the net or outside the parameters.

Foods you should avoid on a soft food diet

Medical professionals often suggest special diets to help people recover from bouts of illness or certain medical procedures. Soft diets, including foods that are soft and easy to digest, are popularly used in the clinical setting and. If you are suggested a soft diet, you might wonder what foods you should avoid, besides what foods you should eat.

There are many foods that should be avoided when you are following a soft food diet. Foods that are tough to chew or hard to digest should be restricted. In addition, spicy and very acidic foods are also off-limits.

Here is a list of foods that are commonly restricted on soft diets:

  • Vegetables: deep-fried vegetables, raw vegetables, vegetables with seeds or rinds
  • Fruits: fresh fruits (with some exceptions such as bananas and avocados), dried fruits, fruits with seeds and peels, highly acidic fruits such as limes and lemons
  • Dairy products: hard cheeses, cheeses with nuts or dried fruit, yogurt with added ingredients like chocolate or nuts
  • Grains and starches: chewy or crusty breads, hard crackers, high fiber breads and grains like shredded wheat and seeded breads, popcorn, French fries
  • Meat, poultry, and fish: whole cuts of meat or poultry, tough cuts of meat, poultry, or fried fishhigh fat processed meats like shellfish, bacon, soups or stews with tough chunks of meat
  • Fats: seeds, nuts, crunchy nut butters, coconut flakes
  • Miscellaneous: chewy candies, seeded jams or jellies
  • Spicy or irritating foods: gas-promoting foods such as cabbage and beans, tomato sauce, hot peppers, tabasco sauce
  • Beverages: caffeinated, alcohol beverages might be restricted depending on the condition being treated
Healthy Vegetables

Remember that your healthcare provider might recommend other restrictions depending on your condition. It is important to have a good understanding of the diet that you are prescribed as well as your individual dietary needs.

In conclusion, foods that are difficult to chew and hard to digest, as well as spicy and very acidic foods, should commonly be avoided when you are following a soft food diet.

Foods you should eat on a soft food diet

Soft diets feature foods that are soft and can be chewed and digested easily. They’re often prescribed to people who have undergone abdominal surgery, those with swallowing difficulties, and those with other medical issues.

Soft diets are used when highly seasoned or regular-textured foods can’t be tolerated, which may happen for some reason.

Soft diets should not be confused with puréed diets, which are totally different, although puréed foods can be allowed on soft food diets.

Here are some types of foods that can be enjoyed on soft diets:

  • Vegetables: chopped cooked spinach, soft cooked green beans, carrots, well-cooked broccoli florets, cooked zucchini without seeds, and more.
  • Fruits: bananas, avocado, cooked pears, puréed fruits, peeled ripe peaches, cooked, peeled apples or applesauce, and more.
  • Eggs: egg salad, cooked whole eggs or egg whites.
  • Dairy products: yogurt, soft cheeses, cottage cheese, frozen yogurt, pudding, and more. Lower fat dairy products are more recommended for people who are recovering from illness or gastrointestinal surgery.
  • Grains and starches: sweet potatoes, mashed potatoes, cooked cereals like cream of wheat, butternut squash, moistened pancakes, soft noodles, soft, moistened grains like farro or barley, and more.
  • Meat, poultry, and fish: baked or broiled fish, soft tofu, soft meatballs, soft tuna or chicken salad (without chopped raw vegetables or fruit such as celery or apples), finely chopped or ground moistened poultry, and more.
  • Soups: broth-based or puréed soups with soft-cooked vegetables.
  • Miscellaneous: sauces, gravies, unseeded jellies and jams, smooth nut butter.
  • Drinks: water, tea, smoothies, protein shakes.

Remember that there are a variety of soft food diets, depending on the condition they are being used to treat. Some people who have further restrictions might not be able to tolerate certain foods for some reasons.

Therefore, you should always consult a registered dietitian or your healthcare provider if you have questions about what foods you are permitted to eat.

How to Stay Healthy While Playing Online Games (part 1)

Here are some tips for taking care of yourself as a professional gamer.

For many of us, playing games online is an excellent way of relaxation and escape. As beneficial as it is, doing a lot of gaming may affect your health. There are many ways to keep up your fitness while enjoy playing.

1. Protect your eyes

Fact: Staring at a screen for hours at a time can negatively affect your vision. Luckily, there are things you can do to protect your eyes.

Staring at a screen for hours at a time can negatively affect your vision. Some of the eye-related problems include dry eyes, blurred vision, and headaches. Luckily, there are things you can do to protect your eyes. For example, decide the appropriate position of your monitor; adjust the levels of brightness emitted by your computer; never play in the dark or somewhere too bright; take a break every hour; don’t play too much; moisturize your eyes; do palming in between and after you finish, and get enough sleep.

2. Have proper sitting posture

When you’re immersed in a game, you may not care about what’s going on around you, including what your body’s doing. Repetitive movements with your fingers and hands, poor posture, and long hours can cause pain to your body, increase the risk for musculoskeletal injuries. Just adjust the height of the chair in a way that lets your feet be flat on the floor, and your knees be in line with your hips. Ensure you sit up straight, and 20 inches or so away from the screen. The chair back should be reclined between 100 and 110 degrees. The keyboard and monitor should be put directly in front of you. 

3. Take a break every hour

Suggestion: Spend some minutes walking or stretching. 

Healthy Gaming Guide for Children That All Parents Should Know (part 3)

1. Develop healthy gaming habits

Instead of playing the parents’ role, you should become their friends. If you have time, you should play the games that your child wants to try and review them for your kids or play with them. But if you don’t have enough time for testing games, you can search and read reviews of these games instead.

2. Stay safe when gaming with others

With online games, players can enjoy the games alone or ask their friends to join them. Moreover, some games offer a multiplayer mode in which you will play games with strangers. It can be a chance for players to mingle with others and forge new friendships. However, it’s also a considerable threat, too, especially for children. They can be exposed to older players who might have evil intentions or bad influences. So for younger children who are vulnerable, it’s a good idea that you shouldn’t let them play any game like that because children can be exposed to some inappropriate behaviors such as swearing, aggressive language, etc. Sometimes, they might be bullied by other players, and it’s apparent that you don’t want your kids to suffer through that.

Your restrictions can be loosened as your kids get older. However, you should still make sure that your kids are aware of these risks and inform you or other adults when they are in trouble. Moreover, it would be best if you told your kids not to share their personal information online because this can put them and the family at risk. Also, show them how to deal with situations when someone wants their information. When your kids get older, they should know how to keep themselves safe rather than following parents’ rules all the time.

3. Respect other opponents

Some online games require players to compete with each other, so you can encourage your kids to compete with respect and kindness. It reminds your kids that whether they are competing in online games or real life, they should respect their opponents. Play fair and know what to say. Moreover, it would help if you also told them how to treat their friendly rivals and the bad ones.

Here are some guides to keep your kids healthy and happy while enjoying online games. These tips might ease parents’ minds, and maybe, thanks to online games, they can tighten their relationships with their children.

Healthy Gaming Guide for Children That All Parents Should Know (part 2)

1. Develop healthy gaming habits

You should give them a timetable of when and how long they can play online games, and if you have time, you should sit with them and watch them play. Moreover, you should agree with some rules with them. These rules might include:

• Only play games with G or PG rating

• Only play under the supervision of other adults so that they can ask for help anytime.

• Only play at a specific time, such as after school, before dinner, etc.

• Only play certain hours — no bargaining.

Besides helping to keep your kids safe, this habit also nurtures a sense of discipline for your kids. Don’t forget to give them surprising presents if they follow all the rules.

With older children, you can give them more choices and require more responsibilities from them. At this stage, you should have some discussions about playing games rather than giving them rules and forcing them to obey:

The best time to play games: they shouldn’t play games before bedtime because it can cause sleeping disorders. Try to enjoy games at the weekend.

Break time: they should take a break after every 30 minutes of gaming. Sitting too long can cause some health problems and lead to a fat belly, so try to stand up, walk around, or do some stretching.

The notifications: kids should turn off the notifications so that they don’t feel pressured to come back to the games.

The age: before playing any games, they should check the age rating. Some games have inappropriate content, and they shouldn’t play them.

However, teenagers are a real problem for parents. Your teenagers are at the age of rebellion, and they want to express themselves instead of following your rules. They tend to be interested in games which are classified for older teenagers or adults. However, if you want the best for your kids, you should follow classification recommendations that help your kids play suitable games.

Healthy Gaming Guide for Children That All Parents Should Know (part 1)

We all know that playing online games is widespread, and it attracts not only adults but also children. Like other means of entertainment, online gaming also has good and bad sides. In terms of the advantages of online games, we might know that playing video games brings lots of benefits.

First and foremost, this activity helps us relax. Online games are free and readily available, so we can play whenever we want, at any time. The content of games varies from adventure to art, which ensures that we all have unforgettable experiences with games. Moreover, some online games were are to be able to help people improve their intellectual abilities, such as strategy games. To get more information, you can check out Google.

However, the disadvantages of online games do exist, and they worry parents a lot because any child loves playing games. The first problem that all parents are afraid of is the addiction. Adults always think that their kids will be addicted to online games, and kids might be exposed to bad people on games. Furthermore, health problems also bother them. These problems are real, and once kids play online games, they are exposed to them, so what should you do to help your kids be invulnerable to these risks? If you are still looking for the answers, don’t skip this article. Today, we want to share with you some useful, healthy tips for gamers.

1. Develop healthy gaming habits

Your child can get lots of benefits from online games if you help him/her develop healthy gaming habits and show them the right games to play. Kids should also develop these habits as soon as they start playing games. With younger children, you should tell them what kinds of games they should play. If they love any particular types of games, ask them the reasons why they like them. 

Top best foods for your glowing skin (Part 6)

9. Soy

It contains isoflavones, one category of plant compounds which can either block or mimic estrogen in the body.

Isoflavones may benefit some parts of the body, including your skin.

According to a study in middle-aged women, eating soy isoflavones daily for 8–12 weeks decreased fine wrinkles and enhanced skin elasticity.

In postmenopausal women, it may also enhance skin dryness and boost collagen, which helps keep the complexion smooth and strong.

The isoflavones not only protect your body’s cells from damage but also the complexion from UV radiation — which may be useful for preventing some skin cancers.

In the bottom line:

Soy contains isoflavones for improving wrinkles, collagen, skin elasticity as well as skin dryness, aside from protecting your skin from severe UV damage.

10. Some Dark Chocolate

If you want one more reason to savor chocolate, here it is: Cocoa’s effects on your skin are quite phenomenal.

After six to 12 weeks of consuming one cocoa powder high in antioxidants daily, participants in one study experienced increasingly hydrated skin.

Their skin is less rough and scaly as well; it is also less sensitive to sunburn as well as having better blood flow — which delivers more nutrients to your skin.

As per another study, eating 20 grams of dark chocolate that is high-antioxidant daily could allow your skin to take up over twice as much radiation of UV before burning versus enjoying low-antioxidant chocolate.

Some other studies have produced the same results, including improvements in the look of wrinkles. Yet, keep in mind that about one study failed to find significant effects.

Be sure to choose dark chocolate with 70% cocoa or more to maximize the perks and keep added sugar to the least.

In the bottom line:

Cocoa contains antioxidants for your skin protection against sunburn.