Many natural oils have therapeutic properties to cure many diseases. Using an adequate amount of right kind of oils and fats can play a pivotal role in treating many diseases. Many natural oils are also has ability to slowdowns ageing. They are natural and chemical-free alternatives which are used since olden days. The therapeutic oils may be extracted from flowers, plants or animals. As there are many oils available in the market, distinguish good fats from bad to prevent diseases. Here is the list of eight essential oils with therapeutic benefits. Olive oil: Olive oil is major component of Mediterranean diet. It is rich in monounsaturated fatty acids and helps in promoting good digestion, stimulating metabolism to lubricate mucous membranes. Olive oil is suggested by many doctors as it is associated with vitality, longetivity and low incidence of chronic disease. Also helps in promoting optimal cardiovascular function and maintaining good blood flow and better cognitive function. Coconut oil: Coconut oil has amazing health benefits that are associated with hair, skin, weight loss, maintaining cholesterol levels, stress relaxant, increased immunity and many more. Its unique combination of fatty acids can have profound positive effects on health. It is considered as “superfood”. The scientists have found that coconut oil also reduces premature signs of aging. Its fatty acids have shown to speed up overall metabolism. Avocado oil: There are many benefits of avocado oil for skin. It helps in reducing oxidation and also used as nourishing and moisturizing agent. It can be applied directly to treat sclerosis, gum infections and arthritis. It also promotes proper digestion and weight gain. Antioxidants like vitamins A, D and E in avocado cause the skin to be suppler, and are thus particularly good for dry or aged skin. Pumpkin oil: Pumpkin seed oil has many positive health effects. It helps in preventing hair loss and also protects men’s prostate from BHP as it is rich in Zinc. It has been long valued for their anti-microbial benefits including anti-fungal and anti-viral properties. It also helps in preventing hair loss. It shows positive effects on skin, treating arthritis and many other health issues. Flax Seed oil: Flaxseed is a popular traditional food and remedy for many diseases. It is rich in alpha-linolenic acid (ALA), an omega 3 fatty acid and consumption of food in right amount has been shown to improve cardiovascular health. It also helps in preventing hair loss. It shows positive effects on skin, treating arthritis and many other health issues. It has positive effect which may help with symptoms of menopause and lower cholesterol. Omega 3 Fish oil: It is the best type of fat produced by oily fish. It is rich in Omega 3 fatty acids which show positive impact on heart and brain health. Many Americans have turned to omega-3 fish oil supplements for its positive effect on health. It also has ability to aid in treatment of heart diseases, reduce cholesterol, weight loss, treatment of depression and anxiety. Omega 3 fish oil is also helpful in improving the skeletal system. AW: Lizitha
As per the American College of Cardiology study, it was revealed that omega-3 fatty acids may help restrict further damage after a Heart attack. During the study patients taking 4 Grams of prescribed omega 3 fatty acid capsules daily for 6 months after an attack had shown significance in heart function compared to the patients taken Placebo. It was known that omega 3 fatty acids lower the inflammation and protect against further declines in heart function. Heart function was measured by an expansion of the left ventricular endosystolic volume index. Patients taking omega-3 fatty acids also had significantly less evidence of fibrosis, a thickening or scarring of the areas of the heart remote from the heart attack, which can develop when the surviving heart muscle works harder and under high pressure to compensate for the damage to the heart. Senior author Raymond W. Kwong stated that “patients who were able to mount a substantial change in levels of omega-3 fatty acids in their blood derived the most benefit”. He also said that intake of higher amounts of omega 3 fatty acids will lead to some adverse reactions like increased bleeding. In addition he said the daily 4 gram dose is roughly equivalent to someone eating a large, 8-ounce serving of salmon every day for six months.However it was a positive result from the research study. It is good to concentrate on eating diet containing omega 3 fatty acids in order to protect the heart from further attacks. Aw: Lizitha
According to the Research study published on the latest issue of JAMA International medicine, it is concluded that people who take Sauna for 4 to 7 times a week have reduced the risks of cardiac morality by 63 Percent. This seems to be the positive result as cardiac attacks are one of the common issues seen commonly in people. But on using Sauna, now there is chance of reducing the cardiac mortality. The results were base on a 20-year follow-up research of a population-based sample of 2,315 middle-aged men from Eastern Finland. As per the study, sauna bathing reduces mortality caused by coronary and other cardiovascular diseases. In Finland with only 5.4 million populations, every household has at least one sauna in average. So it is estimated that in coming years Finns are going to be the healthy ones. AW: Lizitha
When you talk to someone you look into the eyes of that person. If the eyes of the other person are beautiful and expressive you can’t take off your eyes. An Expression is complete when eyes are also used as a medium. Eyes are described as lotus, as a deep lake and in so many ways by the poets. Everyone wants their eyes should look beautiful and expressive. But unfortunately eyes betray a person when he or she is low on physical energies or under stress. There are simple tips to maintain the looks of the eyes and its sight. A simple exercise in the morning and a care at night before sleep will not take much of your time but will give amazing results. Exercises: Keep your neck straight without any tension in any part of the body. Look straight without looking at anything in particular and start enriching your eye muscles- one, by moving the pupils and two, by rotating them. Move from left to right and right to left for a minimum 10 and a maximum 20 number of times. Move from top to bottom 10 to 20 times. Move them diagonally form top left corner to bottom right and back for 10 to 20 times and then from top right corner to bottom left corner and backwards for the same number of times. Rotate clockwise for 10 to 20 times and reverse the order to anti clockwise for the same number of times. Applications: Beautify your eyes and make them fit to use with simple things available in the kitchen like cucumber, tomato etc. The application removes dark circles and puffs. Apply cucumber juice around your eyes and wash off after 10 to 15 minutes. A tomato paste made with fresh tomatoes, gram flour and turmeric powder can be applied and retained for 10 to 15 minutes before washing with plain water. Cool tea bags remove dark circles and puffiness around the eyes. Crush mint leaves and apply around your eyes and wash after 10 to 15 minutes to get a total relaxation. Don’ts Sufficient sleep is necessary to retain the fitness and beauty of the eyes. If you try to stay awake till late nights because of a TV serial of interest or any other work, eyes get strained. Close eye lids frequently. Staring continuously makes the eyes sore. Eye lids periodically close automatically but it can also be done voluntarily to retain its fitness. It is said ‘Sarvanganam nayanam pradhanam’ meaning eyes are more precious than any other parts of the body. If the face of a person is like a monitor of a computer system to look at and interact, eyes in it are like a guiding factor like a cursor. (AW-SriJa)
Peanuts are a healthy snack that is very popular in India. India is one of the top countries (followed by Brazil and China) that produces and consumes peanuts. People have it raw, boil it, chop it to use as a topping ingredient or add in dishes and desserts. Did you know that peanut doesn't actually belong to a nut family? Peanuts came from a legume family just like beans and peas. There are many varieties of peanuts. However, Virginia, Spanish, Valencia and Runner are the most commonly available varieties in market. We love breaking the peanut and munch on it as a snack. Peanut butter is another creative way to have it. However, many people are allergic to peanut butter and simply drop eating peanuts. Well, peanuts do not cause allergy and if you are not allergic to the nut, you can have them. There are many unknown benefits of the small and crunchy peanuts. Check out the nutritional and health benefits of peanuts. Health and nutritional benefits of peanuts: Good for underweight and body builders: Peanuts are a rich source of proteins, minerals, antioxidants and vitamins that are good for the health. It also boosts up energy levels. Moreover, peanuts have dietary proteins that too of fine quality amino acids that helps in the growth and development of the body. Antioxidants: One of the health benefits of having peanuts is, it reduces the chances of stomach cancer to a greater extent. It has poly-phenolic antioxidants namely p-coumaric acid that reduces the chances of stomach cancer by reducing the formation of carcinogenic nitrosamines. Also resveratrol (a poly-phenolic antioxidant) protects against cancer, heart diseases, fungal/viral infections, Alzheimer's and nerve problems. Rich source of vitamin E: These nuts are nutritious with the rich content of vitamin E (a-tocopherol). The powerful soluble antioxidant regulates the cell membranes of the mucus gland. It also protects the skin from harmful oxygen free radicals. Nutritious: Peanuts are a rich source of B-complex vitamins like riboflavin, thiamin, pantothenic acid, vitamin B and folates. These vitamins are good for the brain and also improves blood circulation in the body. It is rich in iron and calcium that is good for the bones and formation of red blood cells. If you roast the peanuts, you can enjoy more nutritional benefits. According to many researchers, roasted peanuts have three times more nutritional value. Prevents cancer: Peanuts are anti-cancer nuts as they have beta-sitosterol and other phytosterols which protects the body from colon, breast and prostate cancer. It contains fibre and also lowers LDL cholesterol levels. These are a few health and nutritional benefits of peanuts. But if you have gallbladder, kidney or thyroid problems, avoid having peanuts.
There is a misconception among people that all body building foods are non-vegetarian. Who says that vegetarian cannot have chiseled Greek God bodies. If you are a vegetarian and want to increase your strength & build muscle mass then there is a list to choose from. The body building foods mentioned below are purely vegetarian. The right balance of these foods will give you the perfect vegetarian diet for a body builder. 1. Mushrooms: Mushrooms are a good way to replace eggs in your diet. The most important thing that mushrooms provides is immunity against diseases. It also stops any kind of unwanted cellular growth, keeping your process of cell division normal. 2. Broccoli: Did you think that broccoli is only for those who want to loose weight? Well, then you were wrong. Broccoli is a superfood that takes care of your all-round health and well-being. Body builders must have this amazing vegetarian food to increase the longevity of their cells. 3. Peanut Butter: This is an ingenious way to replace butter with bread and sandwiches. It is a powerhouse of proteins and contains vital nutrients like argnine, magnesium, folate etc. It will help you get beefed up if you have it in moderated amounts regularly. 4. Lentils: Dals or pulses are the most important body building foods for vegetarians. They are the best place to get all the proteins you need. Have at least one kind of lentil every day to fulfill your daily requirement for proteins. 5. Quinoa: Our Fitness Expert, Wanitha Ashok considers Quinoa to be king of grains that enhances the quality of life. Cereals contain carbohydrates that does not contribute to your muscles mass but adds fat to the body. The best replacement for rice and wheat is Quinoa. Due to its high content of amino acids, it is the healthiest grain for building muscles without hiking your glycemic index. 6. Cottage Cheese: Have you ever heard of whey protein? It is a kind of protein that gets absorbed by the body instantly. And cottage cheese is one of the richest food sources of this protein. Choose low-fat cottage cheese that helps you build strong muscles without adding the fat percentage to your body. 7. Sweet Potatoes: You need to workout to build up your bulk and for working out, you need energy. The healthiest way to get sustainable energy for exercising is having sweet potatoes. It is a healthy combination of simple and complex sugars that keeps you going in the gym. 8. Tomatoes: Surprised how a vegetable without any proteins or fibre can help you build up your body? Tomatoes have lycopene in their pigment that stops cellular degeneration. This restores your muscle strength. 9. Bananas: It is the perfect snack to fill your stomach after a hard workout. Bananas give you instant energy and also produce serotonin to relax your tensed muscles. The calcium in it is essential for your muscle and bone health! These are the best body building foods for vegetarians. Which of these vegetarian foods do you have regularly? There is a misconception among people that all body building foods are non-vegetarian. Who says that vegetarian cannot have chiseled Greek God bodies. If you are a vegetarian and want to increase your strength & build muscle mass then there is a list to choose from. The body building foods mentioned below are purely vegetarian. The right balance of these foods will give you the perfect vegetarian diet for a body builder. 1. Mushrooms: Mushrooms are a good way to replace eggs in your diet. The most important thing that mushrooms provides is immunity against diseases. It also stops any kind of unwanted cellular growth, keeping your process of cell division normal. 2. Broccoli: Did you think that broccoli is only for those who want to loose weight? Well, then you were wrong. Broccoli is a superfood that takes care of your all-round health and well-being. Body builders must have this amazing vegetarian food to increase the longevity of their cells. 3. Peanut Butter: This is an ingenious way to replace butter with bread and sandwiches. It is a powerhouse of proteins and contains vital nutrients like argnine, magnesium, folate etc. It will help you get beefed up if you have it in moderated amounts regularly. 4. Lentils: Dals or pulses are the most important body building foods for vegetarians. They are the best place to get all the proteins you need. Have at least one kind of lentil every day to fulfill your daily requirement for proteins. 5. Quinoa: Our Fitness Expert, Wanitha Ashok considers Quinoa to be king of grains that enhances the quality of life. Cereals contain carbohydrates that does not contribute to your muscles mass but adds fat to the body. The best replacement for rice and wheat is Quinoa. Due to its high content of amino acids, it is the healthiest grain for building muscles without hiking your glycemic index. 6. Cottage Cheese: Have you ever heard of whey protein? It is a kind of protein that gets absorbed by the body instantly. And cottage cheese is one of the richest food sources of this protein. Choose low-fat cottage cheese that helps you build strong muscles without adding the fat percentage to your body. 7. Sweet Potatoes: You need to workout to build up your bulk and for working out, you need energy. The healthiest way to get sustainable energy for exercising is having sweet potatoes. It is a healthy combination of simple and complex sugars that keeps you going in the gym. 8. Tomatoes: Surprised how a vegetable without any proteins or fibre can help you build up your body? Tomatoes have lycopene in their pigment that stops cellular degeneration. This restores your muscle strength. 9. Bananas: It is the perfect snack to fill your stomach after a hard workout. Bananas give you instant energy and also produce serotonin to relax your tensed muscles. The calcium in it is essential for your muscle and bone health! These are the best body building foods for vegetarians. Which of these vegetarian foods do you have regularly?
You must have heard that many people prefer to become a vegetarian from a hard core non-veggie. Sometimes it is for religion and sometimes for health. There are many health benefits of being a vegetarian. So, before you become a veggie, know the benefits of its diet. Healthy Stomach- If you are a complete vegetarian then you have lots of vegetables in your diet. Vegetables are rich in fibre that is very necessary to keep the bowel movement clean. This fibre you can barely find in any non-vegetarian diet. Reap the benefits of a vegetarian diet by inincluding lots of fresh veggies in your meal. Vegetarian nutrition is also very good because it is an ample source of amino acids that is necessary for a healthy metabolism. Fats- A veggie diet is low in fats and sodium. Thus it helps in keeping the blood pressure level to a minimum. And the fats that vegetables have are not at all harmful. On the contrary they are very essential for the human body. This also keeps the heart in good health. Whereas on the other hand animal fats are very harmul and also the carrier of many germs and diseases. No Toxins- The many health benefits of being a vegetarian comes from the fact that it is free of any kind of toxins. As animals are like any other human beings, sometimes they undergo an adrenaline rush that produces steroids and other stress hormones. This gets released into the bloodstream. Whenconsumed by human beings it forms harmful toxins that might harm the human body. Also sometimes these animals are injected with growth hormones. These too lead to the formation of many diseases upon human consumption. Hence is it not better to keep to a vegetarian diet for its benefits? Lower Cancer Risks- A veggie diet is rich in antioxidants, minerals, phytochemical, vitamins and many other nutrients. There can absolutely be no comparison of the nutrition that a vegetarian diet provides you. The several nutrients found in a veggie diet strengthens the immune system against most kinds of cancer Low Weight- Among the many benefits of a vegetarian diet one is that it helps you maintain your weight. If you ditch a non-vegetarian diet and switch to a complete fat free veggie diet then that will help you lose weight considerably. Vegetarian meals are filling and hence you fell less hungry and end up eating less. These are all the health benefits of being a vegetarian. Be a veggie and live a healthier and longer life.
When was the last time you stopped and took a long, hard look at yourself? With days getting over before you know it, life can get so busy at times that you tend to forget to look after yourself. Don't worry though. You can make improvements in your daily routine, which can make your lifestyle better and healthier. Here are some quick tips... Keep yourself hydratedWhen you are dehydrated, it slows down your blood flow leaving you tired and listless. Drink water when you wake up to give yourself a boost of energy. Make it a point to drink at least eight to 10 glasses of water during the day. Don't skip breakfastWhile skipping any meal isn't good, missing your breakfast is one of the biggest mistake you can make. Research shows that skipping breakfast makes one burn fewer calories during the day. This is especially true for those on a diet. Several dieters assume that a skipped meal is beneficial in reducing the calorie intake when this isn't true at all. Have snacksSnacking can actually be good, however, ensure that what you eat is healthy. Snacking on dried fruit, low fat cheeses or yoghurts can keep your metabolism running on high gear and keep you energetic throughout the day. Exercise regularlyMake exercising a fun activity, not a chore. Use the stairs instead of the elevator, walk or cycle instead of taking the cab or bus, and brisk walk for 20 minutes daily. Listen to music while you walk or ask a friend for company. Reduce alcohol intakeWhile indulging in alcohol daily doesn't slow down your metabolism, studies show that having it everyday can result in weight gain because your body processes alcohol first, leaving the calories you ate from your meal until last. This means that those calories are most likely to be stored as body fat. Don't go on fad dietsWhen you regularly keep going on different diets, you are depriving your body of essential nutrients. You might be unintentionally consuming fewer calories than are required to keep your body active — this results in lethargy. If you really must diet, make sure you consult an expert who will know what diet to put you on. And don't expect miracles overnight. Healthy diets take time to show results. Take a breakRelaxing and taking breaks will make you feel rejuvenated both physically as well as mentally. Sleep for seven to eight hours every night and make it a point to relax during the day. Even unwinding for a few minutes daily makes a big difference.
When we cut the vegetables, we throw the seeds thinking that they are not healthy. Knowingly or unknowingly or knowingly commit a mistake by throwing the healthy vegetables seeds. There are many vegetables whose seeds can be very beneficial for our health. Here are few vegetables and fruit seeds that have multiple health benefits. So, next time while cutting these vegetables and fruits, be sure you eat the seeds too. Pumpkin SeedsThe big seeds of a pumkin can be really beneficial for dieters. They are low in calories (phytosterols) and is effective in lowering bad cholesterol levels. It is a rich source of iron and zinc that strengthens bones and also prevents the body against osteoporosis and kidney stones. If you have parasites in your intestines then it can be cured by eating pumpkin seeds. It is anti-inflammatory and pumpkin seeds also improves digestion and other stomach problems. Tomato SeedsThe sour and juicy red vegetable has many health benefits. The small miniature sized tomato seeds are very effective in lowering blood pressure, increasing blood circulation in the body and also in flushing out toxins from the body. The anti-clotting properties of tomato seeds protects the heart from blockage. It is believed that tomato seeds do not digest easily. But, the seeds help cure constipation. It also cleanses the digestive tract. Capsicum SeedsThere are many varieties of capsicum that are available in the market. Bell peppers have many health benefits that can force you to add them not just for flavouring but also to enjoy its benefits on the body. Capsicum is a rich source of vitamin A, C, K that improves blood circulation, boosts immune system and also fights ageing. Lycopene is an effect element in capsicum seeds that fight ageing. These seeds also improve bowel movements. Next time when you cut campsicum, do not throw the seeds. Separate them and add in the dish. Papaya SeedsWe all the benefits of the fruit but, do we know how much its seeds are useful to our health? These fruit seeds have many health benefits like the pulp of the fruit. The papaya seeds cleanses the kidneys of harmful toxins, detoxifies the liver and also improves digestion. If you suffer from gastric problems, have a spoon of papaya seeds. You can also dry them and add as an ingredient like pumpkin seeds. Apart from health benefits, it also has beauty beneifts. You can use these seeds in a face pack to get a glowing and flawless skin. Pomegranate SeedsThe small and sweet flavoured fruit has a long seed. Many people chew the seeds to enjoy its juice. Instead of swallowing the seeds, they throw out. Pomegranate seeds have dietary fiber that aids weight loss. To burn body fat, you can have this snack any time of the day. Phytochemicals in pomegranate seeds have polyphenols that prevents cancer, heart conditions and tumour. So, have these fruit seeds to enjoy its health benefits. These are few health benefits of vegetable and fruit seeds. Do you know more to add in the list? Do drop a comment and share with us.
Vitamin C is like the building block of our cells and is important for a multiple number of reasons. Vitamin C is essential for the normal functioning of the human body. It is also known as ascorbic acid and is primarily found in all kinds of citrus fruits like lemon, oranges, guava etc. Also they can rarely be found in any animal supplements. Free-radicals- An extremely rich store of antioxidants vitamin C helps fight free radicals in the body. These free radicals can cause much damage as fast ageing and organ damage in the body. You may thus have a healthy dosage of vitamin C rich foods like lemons each day to stay protected from the harmful affect of free-radicals. Cancer- Vitamin C has many benefits among which providing protection against all kinds of cancer is one. It does so by making the antibodies and immune system cells active. Hence we find that how important it is to consume vitamin rich foods in our diet to stay protected from diseases. Mood Boosters- In a bad mood? Have some vitamin rich foods. Deficiency of vitamin C may also lead to mood swings. This vitamin converts certain amino acids into neurotransmitters. Neurotransmitters are very important for receiving and sending messages to the brain that affect our mood. Body Structure- Vitamin C has many benefits for the human body. It forms the basic structure of collagen that is again the basic foundation of connective tissue found in capillary walls, ligaments, skin, cartilage, bones, joint linings, bones and teeth. People with a vitamin deficiency have weak bones and loose skin. Hypertension- The benefits of vitamin C can be found for hypertensive people also. People who are hypertensive must consume some foods rich in vitamin C on a daily basis. It expands the nerves and muscles and thus, saves them from any further deterioration due to hypertension. Cold- Many people have the misconception that having lemons in cold can aggravate it. This is completely wrong as it has been proved by researches that enough doses of vitamin C may lessen the tenure of your cold infection. DNA Damage Protection- Protecting our DNA from damage is again one of the most amazing benefits to derive from vitamin C rich foods. The antioxidants in vitamin C neutralizes the unstable oxygen molecules that might otherwise cause damage to the DNA cells. Thus we see how having vitamin C rich foods are important for our body function and growth. Include it in your daily meals to live a healthy life.
People who follow a healthy lifestyle live up to 6 years longer compared with those with a high risk profile, reveals a Swedish study. Living a healthy lifestyle into old age add five years to women's lives and six years to men's, the study found. This is the first study that directly provides information about differences in longevity according to several modifiable factors, said researchers. It is well known that lifestyle factors, like being overweight, smoking and heavy drinking, predict death among elderly people. But is it uncertain whether these associations are applicable to people aged 75 years or more. So a team of researchers based in Sweden measured the differences in survival among adults aged 75 and older based on modifiable factors such as lifestyle behaviours, leisure activities, and social networks. The study involved just over 1,800 individuals who were followed for 18 years (1987-2005). Data on age, sex, occupation, education, lifestyle behaviours, social network and leisure activities were recorded. During the follow-up period 92 percent of participants died. Half of the participants lived longer than 90 years. Survivors were more likely to be women, be highly educated, have healthy lifestyle behaviours, have a better social network, and participate in more leisure activities than non-survivors. The results showed that smokers died one year earlier than non-smokers. Former smokers had a similar pattern of survival to never smokers, suggesting that quitting smoking in middle age reduces the effect on mortality. Of the leisure activities, physical activity was most strongly associated with survival. The average age at death of participants who regularly swam, walked or did gymnastics was two years greater than those who did not. Overall, the average survival of people with a low risk profile (healthy lifestyle behaviours, participation in at least one leisure activity, and a rich or moderate social network) was 5.4 years longer than those with a high risk profile (unhealthy lifestyle behaviours, no participation in leisure activities, and a limited or poor social network). Even among those aged 85 years or older and people with chronic conditions, the average age at death was four years higher for those with a low risk profile compared with those with a high risk profile. In summary, the associations between leisure activity, not smoking, and increased survival still existed in those aged 75 years or more, with women's lives prolonged by five years and men's by six years, the researchers said. These associations, although attenuated, were still present among people aged 85 or more and in those with chronic conditions, they added. "Our results suggest that encouraging favourable lifestyle behaviours even at advanced ages may enhance life expectancy, probably by reducing morbidity," they concluded. The results have been published on bmj.com.
There is a large movement towards a healthier nation, and in the face of rising obesity rates, especially among children, it is becoming even more important to focus on healthy eating. A child's eating habits, and even food preferences, start at home. As a result, it is absolutely crucial to offer a variety of healthy foods to your children in appetizing ways. Many parents fall into the trap of take-out and convenience foods. Pre-made dinners may be simple to heat up and serve, but they rarely offer as much nutritional value as a home-made dinner made with real food. The most common reason that people resort to convenience foods is because they don't feel they have time to prepare a full meal, so the pre-made option is simply easier. However, with a bit of planning, healthy family meals can be a snap to make at home. Many healthy meals can even be made in the time it takes to have a pizza delivered or go pick up burgers and fries. The first step to serving healthy family meals is planning. If you don't have the ingredients available for a healthy meal, you certainly aren't going to make it. For the first week, pick out two or three meals that the family would enjoy and add the ingredients you will need to your shopping list. Starting out small, with only a few meals each week, is a great way to get used to cooking at home slowly, without being overwhelmed. Meals can either be made completely when they are going to be served, ingredients like veggies can be prepared ahead of time, or you can completely make a meal ahead of time and just heat it up when you are ready. Meals that freeze well can be made in large quantities, like several pans of lasagna at one time. When you have an hour or two of free time, make up several pans and put them in the freezer. When you're looking for an easy way to have a home-cooked meal, just pop a tray out and heat it up for dinner. Almost any meal can be made a bit healthier, often by adding a few vegetables or swapping out one ingredient for another. For example, in a lasagna, you can switch out sliced eggplant or zucchini for the noodles and add in extra vegetables when you are assembling the lasagna, such as chopped spinach or shredded carrots. Healthy family meals don't need to be something of fairy tales. If you take into consideration what your family really enjoys, you can likely implement a healthy menu for your home with little or no complaining. By planning your meals ahead of time, and slowly increasing the number of homemade meals your family eats each week, eating healthy can be downright enjoyable.