9 Reasons to use cloves, a spice that can boost your immune system

Source code: 10 Reasons to use cloves, a spice that can boost your immune system (food.news)

10 Reasons to use cloves, a spice that can boost your immune system

Cloves might not be a common ingredient in your recipes, but they are more than worthy of a spot in your spice rack.

One of the oldest and most storied spices in existence, cloves are the dried flower buds of an evergreen tree that belongs to the myrtle family. Cloves have a rich culinary and medicinal history that dates back thousands of years. Today, they are known for their distinct aroma, and they can add intense warmth to virtually any dish they are added to.

Here are some reasons you should give cloves a try:

  • Clove boost gut health – Cloves have a long history of use in traditional medicine. Ancient healers used cloves (whole and fried) to improve digestion and relieve gastrointestinal irritation. Cloves can even help stop vomiting, possibly due to their anesthetic properties. Cloves can also be used as a purgative.
  • Cloves protect against bacterial infections – Cloves can help protect you from bacterial infections thanks to their antibacterial properties. In one study, researchers found that the active compounds isolated from cloves can stop the growth of two types of bacteria that contribute to gum disease.
  • Cloves support liver health – Cloves contain a compound called eugenol, which is especially beneficial for your liver. In one study, researchers fed rats with fatty liver disease mixtures containing either clove oil or eugenol. The results showed that both mixtures improved liver function and reduced inflammation.
  • Cloves help control blood sugar – Cloves may help control blood sugar in people with diabetes, a condition marked by high blood sugar. In one study, researchers found that taking just one to three grams of cloves every day for 30 days was enough to help people with Type 2 diabetes manage their blood sugar.
  • Cloves promote strong, healthy bones – Cloves are packed with manganese, an essential bone-building mineral. Manganese also helps your body form connective tissues and reproductive hormones.
  • Cloves boost the immune system – The eugenol and other antioxidants in cloves help protect immune cells from inflammation and oxidative stress.
  • Cloves can reduce inflammation – Eugenol, one of the main active compounds in cloves, can reduce inflammation. Studies on clove extracts administered to rats show that eugenol reduced inflammation caused by edema. Eugenol can also reduce pain by stimulating pain receptors.
  • Cloves support optimal oral health – Cloves can keep your mouth clean and healthy by controlling the growth of oral bacteria responsible for oral diseases. Thanks to eugenol’s pain-killing properties, cloves can also be used to temporarily relieve a minor toothache.
  • Cloves can relieve headaches – Cloves can treat headaches thanks to eugenol’s pain-killing properties. To relieve a headache, crush a few cloves and wrap them in a clean handkerchief. Inhale the smell of the crushed cloves.

How to use cloves

You can find whole cloves online or at your local grocery store. They are best stored in a small glass jar in a cool place.

Because of their intense aroma and sweet flavor, cloves can lend plenty of warmth to any dish. They also pair well with other rich, slightly sweet spices like cinnamon and nutmeg.

Cloves are often used in spice blends for meat rubs, such as garam masala and Chinese five-spice powder. They are one of many spices used to make Vietnamese pho, and they are often used to stud whole-baked hams and pots of German braised red cabbage. Cloves are also sometimes used to flavor hot beverages, like tea, mulled wine and hot apple cider.

Cloves take center stage in the fall, when they are used to add flavor to fall staples, such as pumpkin pie, stewed apples and pears and gingerbread.

Because of their strong taste and aroma, cloves are best used sparingly. If you are cooking with cloves, don’t forget to remove the cloves before serving or pick them out of your dish before eating. Even when cooked, whole cloves have a very hard and woody texture that would be unpleasant to bite into. They also have an astringent or drying mouthfeel.

Cloves are a pungent warm spice known for their intense flavor and powerful aroma. They provide a wide range of benefits as well, from a healthier gut to reduced inflammation. Enjoy these benefits and more by incorporating cloves into your cooking.

Source code: 10 Reasons to use cloves, a spice that can boost your immune system (food.news)

How to Remove Turmeric Stains from Your Kitchen Utensils and Linen

Source code: How to Remove Turmeric Stains from Your Kitchen Utensils and Linen – NDTV Food

Remember that you must clean the utensil as soon as possible as the longer turmeric stains sit, the harder it becomes to remove them. Here are six ways to remove turmeric stains without ruining your utensils.

How to Remove Turmeric Stains from Your Kitchen Utensils and Linen

It is easy to identify turmeric because of its bright yellow colour. It adds a lovely hue and earthy flavour to your curries and pulaos but it can also leave your kitchen utensils tainted and stained. Be it your blenders, plastic jars or pan, turmeric tends to leave its imprints everywhere. If you’re not careful, you may accidentally end up staining the linen or the kitchen table top. Turmeric can cause stubborn stains but there’s a way out. Remember that you must clean the utensil as soon as possible as the longer turmeric stains sit, the harder it becomes to remove them.

Here are six ways to remove turmeric stains without ruining your utensils.

1. Lemon juice or white vinegar

Acidic ingredients such as lime juice and white vinegar work really well in cleaning turmeric stained utensils. These are especially useful if you don’t want to ruin the natural colour of the vessel. Make a solution with two cups hot water and one-cup of lime juice or vinegar and soak your utensil in it overnight. The acid in these ingredients helps in pulling up the stains which can be removed and cleaned the next morning. Lime juice also helps in removing turmeric stains from your finger nails and hands. Just rub your hands with it and the wash gently.

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Acidic ingredients such as lime juice and white vinegar work really well

2. Baking soda

Baking soda is the hero in your kitchen and it can be used for so many things besides making your cake rise. Make a paste with baking soda and water and apply it all over the stained area. Let it dry for 15-20 minutes and then scrub it off with warm water. This works really well for kitchen counter tops too.

vinegar and baking soda make baked foods light

Baking soda is the hero in your kitchen and it can be used for so many things

3. Corn Starch

If you’ve accidentally spilled some curry with turmeric on the table cover or table mats, rub some corn starch or flour over the yellow stain. This will help in drawing out the oil. Later, wash the cloth with lukewarm water and gentle detergent.

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Corn starch will help in drawing out the oil

4. Glycerin

Make a solution with ¼ cup glycerine, two cups water and ¼ cup liquid soap. Dab the mixture on stained areas and let it sit for 10 to 15 minutes. Wash off with warm water.

5. Hydrogen Peroxide
Hydrogen peroxide is chemical compound which is available in the form of pale blue liquid. It is great for removing turmeric stains from your kitchen table top and even helps in disinfecting it. Just a few drops are enough to do the work. Similarly, liquid chlorine bleach also does the job.

6. Sunlight

This may sound a bit strange, but it works. Use any of the above methods to clean your utensil and then leave it out in the sun to dry for few days. The heat of the sun is known to make the colour of turmeric fade away.

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The heat of the sun is known to make the colour of turmeric fad away.

Now, use turmeric without any fear and make the most of this lovely spice. While storing turmeric, use ceramic or porcelain jars as glass will get stained. Make sure you always wear an apron while using turmeric as it can be a bit tough to remove turmeric stains from fabric.

Source code: How to Remove Turmeric Stains from Your Kitchen Utensils and Linen – NDTV Food

7 Ways to Detoxify After Binge-eating During the Festive Season

Source code: 7 Ways to Detoxify After Binge-eating During the Festive Season (news18.com)

Representation purpose only.

Representation purpose only.

Once the festivities come to an end though, instead of procrastinating or feeling discouraged, you should start your exercise routine back up as it’ll feel good to burn the extra calories that you have gained during the festive season.

While the festive season is usually followed by weddings and year-end parties, this year may bring slightly more subdued events, given the pandemic. But the one thing you can still count on and celebrate with is lots of heavenly and rich festive food. And it’s natural for all that food to lead to heaviness, puffiness, bloating and other minor digestive issues. While avoiding indulging is definitely a better option, if you’re facing any of these problems, know that they can be reversed quite easily by following some simple detox tips to help clear the toxins from your body.

1. Drink lots of water

Drinking water is the best way to flush toxins out of vital organs. You must drink at least two litres of water daily to maintain hydration in the body. Since you may have consumed excessive sodium (found in junk and fried food) and alcohol during the festive season, your body may get dehydrated, which makes it even more important to increase your water consumption from the average recommendation.

2. Start exercising

It’s understandable to miss a few workouts or lose track of your fitness goals during this time of the year. Once the festivities come to an end though, instead of procrastinating or feeling discouraged, you should start your exercise routine back up as it’ll feel good to burn the extra calories that you have gained during the festive season. You can start with mild exercises but be consistent with it. You may choose a simple exercise such as jogging and cycling or something challenging like running and pilates to get back in shape.

3. Consume probiotics

Probiotic-rich foods such as yoghurt, kimchi, kefir and others contain good bacteria. Consuming such foods regularly can help give your gut health the boost it needs to get you back in shape.

4. Add metabolism-boosting drinks to your regime

Consumption of lemon and honey water early in the morning stimulates the digestive system and boosts your metabolism. Honey helps soothe the digestive tract and also fights infections present in the stomach. You can also try detox teas like chamomile or ginger tea as they help in improving digestion.

5. Add some antioxidants in your diet

Consume a cup of green tea early in the morning as it is loaded with polyphenols, which act as powerful antioxidants. Epigallocatechin gallate, an antioxidant found in green tea, helps in cleansing impurities and toxins from the body. Add tomatoes in your diet as their water content would keep you hydrated and the antioxidants present in them would detox your body.

6. Consume foods that are easy to digest

After having all that fried and processed food, give some rest to your colon, liver and kidneys by avoiding foods that are harder to digest. Consume foods that are low on fat but high on protein. You can also avoid dairy for a few days. Consume light foods such as khichdi, porridge, soups and salads – they’re easy to digest and yet nutritious.

7. Add some green vegetables

Green leafy and cruciferous vegetables such as cabbage, broccoli, kale, spinach and others are rich in antioxidants and can help fight inflammation in the body. These vegetables help in reducing bloating and cleansing the gastrointestinal tract. You can either boil or steam two cups of spinach along with tulsi or curry leaves. Either eat this mix by sprinkling some salt and pepper on it or you can simply strain and drink it.

Source code: 7 Ways to Detoxify After Binge-eating During the Festive Season (news18.com)

Best foods for stamina

Source code: 13 Foods to Boost Stamina & Endurance | How to Increase Stamina | Food to Increase Body Energy | Boost Stamina (indiatimes.com)

Best foods for stamina

You need tons of energy to cope with your hectic lifestyle, especially if you are into sports. Here’s a list of foods that give you enough stamina to keep you active throughout the day.


While certain foods in your diet can actually reduce stamina, healthy foods help to build up your stamina and increase your energy levels, especially if you’re interested in sports and athletics. As a sportsperson, you need foods that are designed to not only give you energy but also keep you feeling full all day long. Says nutritionist Smruti Gokhale, “Nutrients like complex carbs, proteins, fibre and vitamin C is crucial for those who are into sports. These nutrients keep you active and feeling energetic.”


Essential Nutrients

Complex carbs: When you are talking about building stamina, you just cannot miss out on complex carbs. Carbs are the main source of fuel for your body and brain. Says Priya Kathpal, nutritionist, “Carbs are the food that the body uses to get glucose, which provides energy. Complex carbs are present in foods like bread, pasta and rice, which unlike simple carbs, keep you feeling energetic all day long.”

Vitamin C: Vitamin C helps strengthen your immune system and protects you from infections like cold and cough, which sap your energy. Also, when you are outdoors, you are more susceptible to bacterial infections which hamper your health. Thus ensure that you consume foods and fruits rich in vitamin C.

Proteins: Protein is an important nutrient for the growth, development and repair of muscle and body tissues. Protein has a higher metabolic rate than fat, so an individual can burn more calories. It is also said to increase satiety, which prevents a person from overeating. Healthy sources of protein include lean chicken, fish, eggs and nuts.

Iron: Lack of iron in your diet can cause loss of stamina. You can get iron from meat, beans, nuts and some vegetables such as broccoli and spinach. Consult your doctor about taking iron supplements.

Foods that build Stamina

Oatmeal: Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer period of time. Says Kathpal, “A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level.”

Beans: Rich in mineral and iron which helps your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles when you are exercising and also builds stamina.

Coffee: Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day.

Green leafy vegetables: Packed with micronutrients, it is essential for building stamina and also to improve your RBC count. Green leafy veggies are rich in fibre and digest slowly while maintaining your blood-glucose level.

Bananas: Bananas are a particularly good energy source and these are best eaten a few hours before you intend to exert yourself. Along with being great sources of carbs, they are also effective because they trigger the release of ‘dopamine’ — a chemical that builds your concentration and focus.

Peanut butter: Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also excellent for building stamina. It is high in calories and digests slowly. Consume peanut butter in combination with complex carbs.

Lean meat, fish, chicken and eggs: Says Gokhale, “Rich in protein, these foods are important for growth and development, muscle building and repair. Meat takes a longer time to digest and thus keeps you feeling full and active all day long.”

Red grapes: Red grapes contain ‘resveratol’ which provides increased energy. These grapes contain a very small amount of sugar, which gives you instant energy and helps build stamina.

Beetroot juice: Consuming a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is rich in vitamin A and C — both help in building stamina and reducing fatigue.

Quinoa: Quinoa (Bathua) was declared to be a sacred grain by the Inca Empire and was fed to the warriors so that they could get energy! It contains eight essential amino acids, vitamins, minerals and fibre. It gives instant energy and keeps you active. It’s easy to cook and can be cooked like rice in only 10 minutes!

Source code: 13 Foods to Boost Stamina & Endurance | How to Increase Stamina | Food to Increase Body Energy | Boost Stamina (indiatimes.com)

10 Foods For Glowing Skin

Source code: 10 Foods For Glowing Skin – NDTV Food
Try out these 10 foods for glowing skin which will make you feel beautiful like never before, from lemon to carrot, avocado to tomato and much more.
10 Foods For Glowing Skin

Get healthy from the inside out with these 10 foods for glowing skin.

A healthy skin reflects how healthy you are on the inside. So what can you do to get glowing skin? We all know we should eat healthy, exercise regularly, de-stress and of course, follow a regular skincare routine. “Your skin needs a boost from within to look fresh and glowing. After all, beautiful skin starts with nourishment from within. You need to eat the right balance of foods to feed your skin the vital nutrients it needs to help it stay soft, radiant and blemish-free”, remarks skincare expert Suparna Trikha. Note: You are what you eat. Fruits and greens contain powerful antioxidants that help protect the skin from cellular damage caused by free radicals, so it’s important to get your supply for the day. Beta carotene, found in pumpkin, carrots and potatoes; and lutein found in kale, papaya and spinach are potent antioxidants, important for a healthy glow. Vitamin C is also a super antioxidant which leaves you with with radiant and blemish-free skin. So toss your favourite beauty product to the curb, and get naturally beautiful skin with our quick tips.

Here’s a list of 10 foods for glowing skin which will make you feel beautiful like never before: 

1. Avocado

Packed with antioxidants like lutein and beta carotene, avocados help soften the skin as well as hydrate it if applied topically. You can use a moisturising mask of avocado with 1 teaspoon honey to reap the benefits of this super fruit. You’ll feel the difference instantly! You can also check our interesting recipes to include avocado in your daily diet; perhaps, combine avocado with orange juice as a salad dressing or mix it up with cilantro and cumin for a dip or a sauce for a creamy portion of pasta.
 

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Avocados help soften the skin as well as hydrate it if applied topically.


2. Oranges

“The peel of the orange, actually contains more vitamin C than the orange itself. The peel contains antimicrobial and antibacterial properties so using it regularly in face packs will give you clear and brighter skin in no time. What’s in season will make your skin glow!”, says Dr. Deepali Bhardwaj, skincare expert. Dr. Deepali recommends a orange peel and yoghurt face pack to instantly rejuvenate your skin; all you need is 1 tablespoon of orange peel powder and 2 tablespoon of yoghurt to do the trick. You can also add 1 tablespoon of sandalwood powder and 1 tablespoon of walnut powder to 1 tablespoon of orange peel powder with a few drops of lemon juice and rose water to get bright skin.
 

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The peel of the orange, actually contains more vitamin C than the orange itself.


3. Pumpkin

Pumpkins have it all – antioxidants, vitamins (A and C) and minerals. Pumpkins are rich in zinc which is vital in the creation of new skin cells, and also helps regulate oil production, improve skin tone and reduce the appearance of open pores. All you have to do is eat a handful of pumpkin seeds to brighten your complexion and get the glow you’ve always wanted. You can also apply a DIY face mask of 3 teaspoons pumpkin, ½ teaspoon honey and ½ teaspoon milk for 15-20 minutes.
 

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Pumpkins are rich in zinc which is vital in the creation of new skin cells.


4. Tomato

“Tomatoes are packed with natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C”, says Dr. Manoj K. Ahuja, Sukhda Hospital. But what makes tomatoes stand out in the beauty world, is lycopene, an antioxidant which has amazing anti-ageing properties. You can apply the pulp or juice of tomatoes on your skin to activate the lycopene benefits. And if this couldn’t get any better, the pulp of tomatoes also helps tighten pores and prevent pimples since tomatoes are acidic in nature. It also acts as a natural sunscreen.

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You can apply the pulp or juice of tomatoes on your skin to activate the lycopene benefits.


5. Strawberries

Being rich in alpha-hydroxyl acid, strawberries help get rid of dead skin cells. Strawberries also boost up collagen production, minimise fine line and wrinkles due to the presence of vitamin C. Also, omega-3 fatty acids  present in strawberries help lighten the skin tone. Wondering how to reap the benefits of this wonder fruit? Add 1 tablespoon cocoa powder and 1 tablespoon honey to mashed strawberries and apply on your face for 15 minutes to get glowing skin.
 

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Strawberries boost up collagen production, minimise fine lines and wrinkles due to the presence of vitamin C.


6. Beetroot

This pink coloured fruit comes loaded with vitamins and minerals which make you glow instantaneously. Its anti-inflammatory property prevents outburst of acne and pimples. Just applying beetroot juice as a face mask gives your complexion a pinkish tinge and a radiant look. If you include beetroot as a part of your skincare routine, you’ll note that all the dark spots and blemishes will disappear in 5 weeks or so, especially due to the iron, potassium, niacin, copper and vitamin C content. You can also drink a glass of beetroot juice to purify the blood from within and cleanse the toxins, leaving you with a healthy glow on your face.
 

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Just applying beetroot juice as a face mask gives your complexion a pinkish tinge and a radiant look.


7. Carrots

Carrots are a powerhouse for glowing skin due to a large amount of beta carotene that helps prevent the degeneration of cells, slows aging and makes your skin glow. The vitamin A found in carrot juice also helps keep body tissue, eyes, bones and teeth healthy. Carrots also have a large amount of vitamin C, which promotes collagen growth, reduce acne and dark spots. Boost your beauty by slurping on a glass of carrot juice or add it to your salads.

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The vitamin A found in carrot juice helps keep body tissue, eyes, bones and teeth healthy.


8. Potato

Potato works as a natural bleaching agent and hence can be used for skin lightening. All you have to do is apply a face mask of grated potatoes on your face for around 30 minutes. Potato also helps get rid of dead skin cells, sunburns, dark spots, blemishes and dark circles. You can simply squeeze the juice of a potato in a bowl and use it on your face or apply thin slices of potato directly.

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Potato also helps get rid of dead skin cells, sunburns, dark spots, blemishes and dark circles. 


9. Kale

Kale may be the king of all greens, but it’s certainly the queen of beauty too. Kale is loaded with vitamin C, vitamin A and vitamin K which help repair skin tissues, prevent free radical damage and give you a radiant and fresh look. Drink up a kale smoothie or add it to salads or pasta or enjoy it as an air-cooked healthy snack in place of potato chips!
Kale for skin glow

Kale is loaded with vitamin C, vitamin A and vitamin K. Image credits: iStock


10. Lemons

Lemons are packed with vitamin C, vitamin B and phosphorous – an amazing food to make your skin glow. The natural acids of lemon gently remove dead skin cells and lighten age spots. Lemon cleans the pores without stripping the skin of its natural oil balance since it contains citric acid in high amounts. Mix a spoon of lemon juice with egg white and grape juice extract to make your skin smooth and glowing, or squeeze out just some fresh lemon juice and use it on the affected area to get flawless skin. We saved the best for last, indeed.

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Lemon cleans the pores without stripping the skin of its natural oil balance.

Try these wonderful foods for a glowing skin and share your experience with us in the comments section below.

Source code: 10 Foods For Glowing Skin – NDTV Food

12 tips to help you lose weight

Source code: 12 tips to help you lose weight – NHS (www.nhs.uk)

Successful diet tips

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Source code: 12 tips to help you lose weight – NHS (www.nhs.uk)

How to take care of your gut health this summer, experts reveal

Source code: How to take care of your gut health this summer, experts reveal – Health News (indiatoday.in)

Experts share simple tips you can follow to take care of your gut health this summer.

Take good care of your gut health this summer. (Photos: Pixabay)

As the temperatures go rising, the need to take care of your health also increases. Your gut, especially, demands that bit of extra attention during summers. It is important to stay hydrated, eat well and include a set of particular food items in your diet to ensure good gut health during summers. Otherwise, you may witness an array of issues like food poisoning, diarrhea, dehydration, bloating, constipation, acidity and more.

WHY IS GUT HEALTH IMPORTANT

“A healthy gut contains an optimum amount of good bacteria & immune cells that discards infectious agents like viruses, fungi and bacteria. Gut health describes the balance and function of gut bacteria in several parts of the gastrointestinal tract that help us eat, digest food and absorb nutrients properly, without any discomfort,” said Sakshi Suri from the brand Dr Morepen.

“Gut health is closely linked to the immune system, mental health, mood, endocrine disorders, autoimmune disease, hormone disorders, skin conditions, and even cancer,” she added.

TIPS TO TAKE CARE OF GUT HEALTH IN SUMMERS

STAY HYDRATEDStay hydrated! (Photo: Pixabay)

Increasing your water intake during summers is super important for your overall well-being. “Drink more than your usual quantity of water and add coconut water and buttermilk,” said Dr Rajeev Agarwal.

“Coconut water, bael sherbet, ginger and celery juice and cold watermelon salads are also great options for keeping inflammation in check and giving some relief from the heat during summer months,” said Nupur Arya, consulting nutritionist, Nutrimend.

EAT MORE GREENSAdd green vegetables and fresh fruits to your diet. (Photo: Pixabay)

Add lots of green vegetables and fresh seasonal fruits to your diet. Stay away from spicy and heavy meals. You need essential nutrients and fiber to ensure your gut bacteria work more effectively.

ADD PROBIOTICS TO YOUR DIET

“Consume natural probiotics like yogurt and fermented food. A probiotic supplement can be extremely helpful in keeping good gut bacteria alive and healthy. It is better to opt for strain-specific supplements that have high CFUs and good encapsulation technology that improves bacteria survival rate in the gut,” said Sakshi Suri.

Nupur Arya also emphasises adding probiotics to your diet during summers. “Having plenty of probiotic-rich drinks like Kombucha, yoghurt lassi or smoothies, kanjhi water and fermented rice water can be helpful in keeping your gut healthy as well as providing hydration in this scorching heat,” she said.

GET ENOUGH SLEEPIt is important to sleep well. (Photo: Pixabay)

Make sure you get at least 7-8 hours of sleep every day, not only for the proper functioning of gut bacteria but for your overall well-being.

KEEP YOUR STRESS LEVELS IN CHECK

High stress levels can have a direct impact on your gut health. “Go for a walk, play with your pet, perform Yoga or exercise in the gym to reduce stress,” Sakshi Suri further suggested.

Source code: How to take care of your gut health this summer, experts reveal – Health News (indiatoday.in)

8 Cholesterol-Lowering Foods To Try

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

Here’s what to try when looking to lower your cholesterol

low cholesterol foods, fish, olive oil, avocado, fruit, HDL Cholesterol, lowering cholesterol

Cholesterol is a finicky little thing: You’ve got both bad cholesterol (low-density lipoprotein or LDL) and good cholesterol (high-density lipoprotein or HDL) and those levels can fluctuate slightly based on what you eat. The difference food makes in impacting your cholesterol levels may not seem important at a glance, considering your liver is your primary source of cholesterol, which makes about 85% of the cholesterol in your blood.

But foods that are high in cholesterol tend to also be high in saturated fats and in some cases, trans fats. Saturated fat and cholesterol are mainly found in animal products like fatty meats, high-fat dairy products, poultry skin and baked goods. Eating those foods could lead to an increase in your LDL and a decrease in your HDL, which can cause plaque to form in your arteries and eventually lead to heart disease.

“Your diet influences your overall risk for several conditions in multiple ways,” says registered dietitian Julia Zumpano, RD, LD. “Why do we even care about cholesterol? Because it’s a risk factor for heart disease. So, what we’re really trying to prevent is the heart disease.”

Foods to help lower cholesterol

You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.

Soluble fiber is a gummy fiber that binds to bile (which is composed of cholesterol) and removes it with your body’s waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. It’s important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.

Oats and grains

Oats and grains are a great source of soluble fiber. A good way to start your day is having a bowl of oatmeal or oat bran muffins. “Oats are very versatile,” says Zumpano. “They can also be ground up to make oat flour and used to replace traditional white flour to increase fiber.” Experiment with different grains like quinoa, barley, buckwheat, rye and millet, or use more mainstream grains such as brown or wild rice as a side dish.

Legumes

Another source for soluble fiber is legumes, which include dried beans like kidney beans or black beans, lentils and split peas. These are also high in protein and incredibly filling — helping curb your cravings from one meal to the next. Legumes are a great replacement for meat, too, which also helps lower cholesterol values. “They don’t spike your blood sugar as much as some other carbohydrates may, which can also be supportive in controlling blood sugars,” says Zumpano.

Non-starchy vegetables

Fill your plate with non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens and onions, as they’re low in calories, high in fiber and contain protein. “These vegetables support all of the goals we’re trying to accomplish,” says Zumpano. “Increasing the amount of non-starchy vegetables and decreasing the amount of starches (like rice, potatoes, pasta and bread) you eat can also help lower triglycerides (blood fats similar to cholesterol) which can be just as risky when elevated for developing heart disease.”

Nuts and seeds

Next time you’re in need of a little crunch, or just a snack between meals, you might want to try a handful of nuts. Walnuts, almonds, hazelnuts, chia seeds and flax seeds have been shown to increase HDL and lower LDL and triglycerides if you eat them regularly and use them to replace other crunchy, salty snack foods. Not only can these be filling, but they can be added to meals to enhance flavor and nutrition.

Sprinkle pepitas or sunflower seeds on your salads, or add chia seeds and flax seeds to oats, whole-grain pancakes or Greek yogurt. “This is a very satisfying food category, which can help when you’re eating a lot of plant-based foods,” notes Zumpano.

Fruits

Berries are key: Blackberries, blueberries, raspberries, pomegranate and strawberries are high in soluble fiber and low in sugar. Apples, bananas and pears provide soluble fiber, too, but be cautious of the portions of these fruits because they contain more sugar. Fruit can be an excellent addition to oatmeal, a salad or snack.

Soybeans, edamame and tofu

Plant-based diets can be powerful. As we’ve seen with beans, soybeans, edamame and tofu are all heart-healthy options that provide that feel-good feeling of being full while also functioning as a replacement for red meats that are high in saturated fat.

Fish

Go for a tuna steak instead of a traditional steak or try a salmon patty instead of a burger. Fatty cuts of red meat, which include beef, pork, veal and lamb, should be replaced with fatty fish like salmon, herring, tuna or mackerel because these provide the anti-inflammatory omega-3 fatty acids, a polyunsaturated fat, to help lower LDL.

“You’re improving your overall lipid panel,” says Zumpano. “When you replace the fat in red meat with the fat from fish, you’re really supporting cholesterol reduction overall.”

Olive oil and avocados

Extra virgin olive oil is low in saturated fat and high in monounsaturated fatty acids, which is supportive of heart health and can increase your HDL. Avocados have similar properties. “Extra virgin olive oil and avocados should be used as staple fat in a heart-healthy diet to replace saturated fats like butter, margarine and white condiments like mayonnaise, sour cream and cream cheese,” says Zumpano. “When you start to utilize plant-based fats to replace animal fats, that will help lower your cholesterol and improve your overall heart health.”

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

The 7 Best Plant-Based Foods to Promote Hair Growth, Say Nutritionists

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (thebeet.com)

If you have been noticing that your hairline has been receding for a while now, or you have more hair in the brush than usual, incorporating more wholesome, plant-based foods into your diet can help promote hair growth and stronger, healthier hair from the follicle up.

“The link between healthy hair and our diet is stronger than we often realize and by making a few changes hair loss prevention and even reversal can be achieved. Foods to integrate into our diet are rich in vital nutrients like biotin, zinc, and protein,” says Trista K. Best, MPH, RD at Balance One. “These foods also have additional benefits when added to the diet like reducing cholesterol from their fiber content and balancing blood pressure because of their potassium.”

To find out what foods to focus on, we tapped nutritionists for their top picks. We don’t know about you, but we’re definitely adding all of the below to our next order. Join us.

Healthy Homemade Baked Orange Sweet Potato wedges with fresh cream dip sauce, herbs, salt and pepper
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Foods that promote hair growth and slow down hair loss

1. Sweet Potatoes

Our favorite lazy dinner side has long been a baked sweet potato with a smidge of mustard or dollop of plant-based butter, even though everyone who eats said masterpiece seems to think making it requires five-star culinary schools and tools beyond an oven and a piece of tinfoil. Now, we have a feeling we’re going to be eating this low-effort dish with even more frequency:

“One food in particular that meets all of [the criteria I discussed above] is sweet potatoes. This root vegetable is versatile, tasty, inexpensive, and packs a ton of health benefits,” notes Best. “Because of its versatility you can easily use it as the base of any meal in traditional baked form or as a base of baked fries,” she offers, adding that sweet potatoes also make a welcome, filling ingredient to any vegan stew.

Open vegan tortilla wraps with sweet potato, beans, avocado, tomatoes, pumpkin and  sprouts on white background, flat lay, copy space. Healthy vegan food concept.
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2. Beans and lentils

“Why do these nutrient-dense foods work wonders for hair growth? It’s all in the protein. “Insufficient protein intake can sometimes result in reduced hair growth and even hair loss. Enjoying a balanced diet and including protein-rich foods like beans and lentils can help grow healthy, strong hair,” shares the Desi~licious RD Shahzadi Devje, MS, noting that protein are the building block of your hair follicles.

“Not to mention, [such protein-rich foods] can also help reduce damage and dryness. Keep in mind that too much protein, known as protein overload, is equally damaging as too little for your hair. Excessive amounts of dietary protein may add extra weight to your hair, compromise the moisture balance, and result in brittle hair that is prone to breakage.”

Green smoothie bowl with kiwifruit, pumpkin seeds, buckwheat, hemp seeds
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3. Hemp seeds

This suggestion from Bansari Acharya, MA, RD couldn’t have come at a better time as we’ve been on a bit of a kick with adding hemp seeds to our green protein powder smoothie as of late.

“Hemp seeds are an extremely nutritionally dense food item that can promote hair growth. They contain essential nutrients in it such as omega-3 fatty acids which have been linked to promoting hair growth by reducing the inflammation in the hair follicle.” says Acharya. “In addition, hemp seeds are an excellent source of protein (just two tablespoons contain a whopping 10 grams of protein) and are one of the few vegan foods that contain all essential amino acids which make them a complete protein.” Like Devje stressed above, Acharya emphasizes how crucial getting adequate protein is for hair growth.

Add hemp seeds to smoothies for a nutty flavor boost, or sprinkle them over your oatmeal or dairy-free yogurt.

Close-up of salad served in plate on table at home
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4. Spinach

Who knew that Popeye’s favorite was such a winner in the hair growth department? “Spinach is another nutritious vegan food that is great for hair growth. It is a rich source of nutrients vitamin A, vitamin C, folate, and iron. All of these nutrients, especially iron, are needed in the healthy growth of hair follicles,” comments Acharya, noting that the most health effective way to reap all of the green’s nutrients is by eating it raw in salads, smoothies, and the like.

Pumpkin Soup With Cream,Herbs And Seeds
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5. Pumpkin

Pumpkin is good for so much more than just that pumpkin-chocolate marble cake when sweets cravings arise. Pumpkin is a boon for encouraging hair growth thanks to its ample amounts of vitamin A. “Pumpkins, a rich vitamin A source, can prevent deficiency symptoms, leading to hair loss. Besides being a requirement for hair growth, vitamin A also aids your skin glands to produce sebum, an oily substance that moisturizes your scalp to keep your hair healthy,” explains Devje.

Personally, we could totally eat canned pumpkin straight with a spoon, but while it’s still available, pick up some fresh pumpkins to roast in the oven with spices like cinnamon, turmeric, and ground ginger for a nourishing side dish. Or cube up some cooked pumpkin and mix it into your favorite stir fry recipe.

almond milk, vegan drink, peeled and unpeeled almonds,
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6. Vitamin D-rich foods such as mushrooms and fortified plant-based milk

“One vitamin that consistently has been shown to help with hair loss is Vitamin D. Low Vitamin D has been associated with alopecia areata (sudden hair loss) and premature gray hair and loss,” shares Jackie Elnahar RD, Esq., founder of TelaDietitian, a tele-nutrition platform that is now part of Teladoc Health.

“Although the exact mechanism is not known, Vitamin D can help stimulate the hair follicle to grow. Supplementation of Vitamin D has been shown to improve hair loss and can be a safe recommendation under a physician’s supervision.” Most naturally occurring sources of vitamin D hail from animal products, but for plant-based options with vitamin D, Elnahar recommends adding fortified almond or coconut milks to your diet, or eating mushrooms such as Portobello, maitake, morel, chanterelle, oyster, and shiitake, which all contain natural levels of vitamin D that gets activated when they are exposed to sunlight.

7. Nuts for Zinc, Selenium and Magnesium

Nuts are high in protein and zinc, which helps your body grow strong hair.  The best nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin, and Brazil nuts, which are high in selenium as well as almonds, which are high in magnesium and other nutrients that promote healthy hair growth. Almonds provide help your follicles produce stronger hair strands, and lead to less hair breakage or loss, studies say. The latest research on growing stronger healthier hair backs a plant-based diet with plenty of oils from nuts, so dig in.

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (thebeet.com)

World Health Day 2022 And Foods You Must Eat For Good Health

The theme for World Health Day 2022 is ‘Our Planet, Our Health’. This year’s theme aims to direct global attention toward the well-being of our planet and the humans living on it.

Source code: World Health Day 202

World Health Day 2022: Date, Theme And Foods You Must Eat For Good Health

World Health Day is celebrated on 7th April

We have witnessed a sharp bent of mind towards healthy living in recent years. The pandemic, especially, has shifted our attention towards our health with a special focus on diet to keep various diseases at bay. But much before this, The World Health Organization has been doing its bit to spread awareness about health and health-related issues and how to deal with them. The organisation has even earmarked the 7th of April of every year as World Health Day, with different themes every year focusing on the currently prevailing health matters requiring immediate attention. World Health, Day was first conceptualized at the first Health Assembly in the year 1948 and was started celebrating from the year 1950. 

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World Health Day 2022 Theme: 

The theme for World Health Day 2021 last year was ‘building a fairer, healthier world for everyone’ which focused on achieving good health for people from all walks of life, regardless of their age, race, religion and socio-economic status. 

The theme for World Health Day 2022 is ‘Our Planet, Our Health’. This year’s theme aims to direct global attention toward the well-being of our planet and the humans living on it. “In the midst of a pandemic, a polluted planet, increasing diseases like cancer, asthma, heart disease, on World Health Day 2022, WHO will focus global attention on urgent actions needed to keep humans and the planet healthy and foster a movement to create societies focused on well-being,” wrote WHO on its official website.  

WHO estimates that more than 13 million deaths around the world each year are due to avoidable environmental causes. This includes the climate crisis which is the single biggest health threat facing humanity. The climate crisis is also a health crisis. 

While there’s not much that common people can do to reverse climatic conditions, but everyone can surely keep their health in check by following a good diet. When we talk about environmental factors that may adversely affect our health, pollution comes to the mind first. So, following a diet comprising foods that may help combat air pollution may be a good idea for all. 

5 Foods That May Fight The Effects Of Air Pollution: 

1.Turmeric:  

Prized for its high anti-inflammatory and anti-bacterial properties, turmeric (haldi) is one of the best foods to ward off not just climate-infested ailments; this magical spice is known to help with several other diseases.  

2. Spinach: 

Nutritionist Rupali Datta voices her opinion of the superfood, “Chlorophyll gives the vegetable its green colour, and it is the same chlorophyll that also gives spinach its powerful antioxidant with anti-mutagenic properties that are known to be great for lung health.” 

3. Tomatoes toward

The bright red vegetable is used in almost every recipe. A study published in the European Respiratory Journal highlighted its benefits: “Adults who ate more than two tomatoes a day had a slower rate of natural lung function decline.”

4. Broccoli 

The Bloomberg School of Public Health at Johns Hopkins Universi revealed in its study that broccoli contains sulforaphane, an anti-carcinogenic compound that helps flush out toxins associated with air pollution.  

5. Flaxseed 

Omega-3 fatty acids present in these seeds have been found to protect cardiovascular system by reducing the effects of smog. And, phytoestrogens, also present in flaxseeds provide antioxidant properties to protect the lungs from all kinds of pollution-related symptoms. 

This World Health Day 2022, make a pledge to give yourself and your family a healthy and happy life. And start off by following a healthy diet.

Source code: World Health Day 2022: Date, Theme And Foods You Must Eat For Good Health – NDTV Food

9 Tips to tweak the simple buttermilk (chaach) for weight loss

Source code: https://timesofindia.indiatimes.com/life-style/food-news/9-tips-to-tweak-the-simple-buttermilk-chaach-for-weight-loss/photostory/89777461.cms

01/10 Here’s how you can use buttermilk for weight loss

When looking for healthy drinks for #weightloss, buttermilk is one drink that comes on the top. It’s a healthy drink that most people enjoy in scorching summers, as it helps to beat the heat. It’s a delicious concoction of chilled curd, water and spices like cumin and mint to ward off any heat. It is one of the most effective drinks in Ayurveda and can help in digestion. It is for this reason that chaach is recommended by nutritionists in summer. We talked to Holistic Nutritionist Shweta Shah, who gave some tips on how to use this simple drink for weight loss. She also said that one can drink buttermilk at any time of the day & it is a great substitute for accelerated drinks. Shweta says, according to Ayurveda, it is best to consume buttermilk post-lunch as it is easy to digest. However, she cautions, one must avoid it at night as it can aggravate the Vata & Pitta, which will cause an imbalance in the body. Here are some of the tips mentioned by Shweta. (Images courtesy: iStock)

02/10 Tip#1

Add some freshly ground cumin powder in buttermilk. It will not just help in easing gastric problems but aid in weight loss as well.

03/10 Tip#2

Freshly ground some ginger and take out its juice. Add 1 tsp of this ginger juice to fresh buttermilk. It will regulate the bile secretion and improve digestion for weight loss.

04/10 Tip#3

If you are a spice lover, add a fresh green chilli paste in a glass of buttermilk. It will improve your metabolism while speeding up the digestive process.

05/10 Tip#4

Always, add some rock/pink salt to the buttermilk. It helps in regulating the water levels in your body while controlling excess sweat and dehydration.

06/10 Tip#5

One of the best ways you can use buttermilk for weight loss is by adding some mint in it. It is an excellent coolant and works by fastening the gastric juices, which further helps in weight loss.

07/10 Tip#6

If you are a fan of coriander, add some of it in powdered form or use it fresh while making chaach. This ingredient helps in relieving gas and bloating, which is quite beneficial for weight loss.

08/10 Tip#7

You can also add some freshly ground black pepper to the buttermilk. It not only enhances the taste but boosts the metabolism, which is quite important for weight loss.

09/10 Tip#8

If you have been suffering from abdominal swelling caused by intestinal perforation, then mix Pippali with honey in chaach. It will ease the condition.

10/10 Tip#9

For vegans, it’s best to make buttermilk with coconut milk along with spices like black pepper, cumin, and pink salt with some fresh coriander leaves.

Source code: https://timesofindia.indiatimes.com/life-style/food-news/9-tips-to-tweak-the-simple-buttermilk-chaach-for-weight-loss/photostory/89777461.cms

Shrikhand recipes with a twist to amp your traditional Gudi Padwa feast

Happy new year!

Once again, it is time to celebrate, leave your worries behind and start with a fresh mind. You must be wondering, is it December already? You are right, it is just April and no, we are not pranking. As per the lunisolar method of the Hindu calendar, it is the beginning of the new year. The first day of the month of Chaitra as per this calendar, corresponds with the English months of March or April.

This is the time when people celebrate Gudi Padwa in Maharashtra with pomp and joy. The word ‘Gudi’ stands for Lord Brahma’s flag while the word ‘Padwa’ is derived from the Sanskrit word ‘pradurbhu’ or ‘pratipada’ meaning the first day of the lunar month. The legend has it, it was on this day that Lord Brahma created the universe. Others say this day signifies the victory of Lord Rama over Ravana and his subsequent coronation after his 14 years of exile.

In Andhra Pradesh and Karnataka this day is celebrated as Ugadi. The word Ugadi is a combination of the words yuga (era) and aadi (beginning). This festival follows Holi, which signifies the end of the old.

Gudi Padwa may be known by different names in the country, but the sentiments remain the same- pure joy, enthusiasm and positivity to bring in a brand-new year!

In the Maharashtrian tradition, Gudi Padwa is one of the four most auspicious days of the year. People adorn their homes with a gudi (flag) brass pot that hangs upside down on a bamboo pole, adorned with a bright coloured silk cloth, flower garland, mango and neem leaves and Battasha garland (Sugar candy garland). A Gudi is raised to ward off evil, invite prosperity and good luck into the house. This Gudi is raised at the time of sunrise and taken down before the sunset. The bright morning sun shines upon the gudi and marks the beginning of the harvest season.

Devotees offer special prayers and make offerings at temples on this day. People consider this day auspicious to start a new venture or celebrate any special occasions like weddings, house-warmings and for buying gold, silver or property.

Most begin their day by eating a paste of neem leaves mixed with jaggery or sugar and tamarind. This bitter sweet mixture indicates that life is a blend of good and bad, happiness and sorrow, so we must accept sweet and bitter experiences in our lives with grace and dignity. This age-old tradition is still significant in modern lives today!

Nevertheless, no Indian festival is complete without an elaborate menu of dishes and sweets. Every festival calls for some special dish. In Karnataka and Andhra, sour-and-spicy tamarind rice – called puliyogare (in Kannada) and pulihora (in Telugu) is made. A sweet called holige (which is a cousin of puran poli) is also made. Gudi Padwa is almost incomplete without some amazing Shrikhand, hot fried puri and batatyachi bhaaji. But instead of the usual beloved shrikhand, add in fruity flavours to make it even better. Here are some simple and easy shrikhand recipes for Gudi Pawda.

Pineapple Shrikhand

As the name suggests, this one is filled with the yumminess of pineapple and creaminess of shrikhand. All you need to do is get some hung yogurt, add in generous amount of chopped pineapple, Kesar (saffron) and sugar, mix it all together and serve it. Oh, just before serving, garnish it with some nuts to also make it look even more pretty. Trust us, this unique flavour of the shrikhand will impress everyone at home.

Fruit Shrikhand

Ok, why just a single fruit when you can have a variety? This fruity twist to the shrikhand is sure to get you drooling. Choose your favourite fruits, chop them into pieces and then follow the recipe by Chef to make outstanding fruit shrikhand. On that note, it is mango season, so don’t forget to add in mangoes!

Stewed Fruits Shrikhand

Festivities call for some great looking fancy dishes. Here is the perfect fancy recipe of fruity shrikhand. Watch the video to check out the step by step recipe of how to make stewed fruits shrikhand. Flavourful mix of stewed fruits are placed carefully on a plate and topped with shrikhand to make a master piece.

Fruit Shrikhand Delight

A dessert that is perfect for your celebrations is here – baked fruit shrikhand. Fruits of choice mixed with shrikhand then arranged along with a layer of crushed sweet mix of arrowroot biscuits in a bowl and baked to perfection. You must give this recipe a try. It is so unique that your friends and family will keep you asking for its recipe. So get ready to flaunt your skills with this easy and tasty recipe.

Puri and Batatyachi Bhaji

Finally, we need some amazing meal to go with the fruity rich shrikhand. And we think what can be better than the traditional Puri and Batatyachi Bhaji! It is a classic Maharashtrian combo that you must have along with shrikhand. The fried puris and medium spicy batatyachi bhaji (potato sabzi) are going to multiply happiness. Here is the recipe of how to make Puri and Batatyachi Bhajiat home.

Try out these delicious shrikhand recipes along with Puri and Batatyachi Bhaji as you celebrate Gudi Padwa.

FoodFood wishes you all a happy, healthy and prosperous new year.

11 vegetables & fruits that can replace bread!

Source code: https://timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/11-vegetables-fruits-that-can-replace-bread/photostory/60000732.cms

01/12Why you need to ditch bread

The next best food after our chapati is our beloved bread. Bread butter and masala chai are considered to be a healthy way of starting our day. So much so that we have almost become addicted to this refined flour product. We need to understand that breads available off the market shelves are an amalgamation of refined flour, butter and sugar and excess of anything can harm us more than we think. One slice of bread has 53 empty calories, hurting your weight loss more than you think. Ever wondered, why after continuous days of vigorous workouts, the weighing scale does not seem to dip down? Your answer maybe your midday brown bread sandwiches. Here we have listed some delicious alternatives to your all time favourite bread which can help you in two ways: Get rid of your bread addiction and losing fat and weight at the same time.

(Picture Courtesy: Shutterstock)

02/12​Potatoes

POTATOES: Even though the carb content in potatoes is high, using potatoes in place of bread is a better option as these contain complex carbs which are good for those following an intense cardio workout regime. This is because after a cardio workout our body craves for carbs more than any other nutrient, and bread is not the ideal choice due to the presence of refined flours – which is found in most multigrain breads too. Therefore, replace your bread with potatoes and see the difference in your satiety levels.

03/12​Bell peppers

BELL PEPPERS: We love adding colours to our salads and what better way to have a colourful sandwich instead. You can grill the bell pepper and add cheese, olives and lettuce in the middle to have a treat of your own!

04/12​Eggplants

EGGPLANTS: We know that our treasured eggplant is usually cooked in the form of a subzi in our homes, but another yummy way to add this rich in dietary fiber vegetable in your diet is by replacing your bread with thin slices of grilled eggplant. You can add bell peppers, cheese, potato tikki to experiment and have this as a healthy snack.

05/12​Tomatoes

TOMATOES: As Indians, tomatoes are special to us. We add these everywhere and anywhere we think our food may lack taste. We usually put two slices of tomatoes in the middle of our sandwiches. If you want your sandwich to be healthy, remove those two slices of bread and let the rest of the filling remain the same within two slices of tomatoes. Not only will you get the same flavour but no one will end up evil-eyeing your big fat sandwich!

06/12​Cucumbers

CUCUMBERS: Cucumbers can be used in a variety of ways to make a veggie sandwich without bread. You can make mini open sandwiches with paneer, olives and tomatoes. Or you can use cucumber shavings (thin) and wrap your fillings inside. Low in calorie and rich in dietary fiber, this is the perfect way to snack on a sandwich.

07/12​Apples

APPLES: We have all seen videos of apple fruit salad. The next best alternative, rich in carbohydrates are apples! You can also do a bit of cheating here. Add peanut butter and walnuts between two slices of an apple and munch on these as a midday snack.

08/12​Lettuce

LETTUCE: You can use a variety of lettuce to make healthy wraps. These can be romaine, iceberg, green leaf, red leaf etc. These can be used as they have big lettuce leaves enough to make into a wrap. You can add your favourite fillings like cheese, olives, cherry tomatoes, cubed tikkis to make a delicious wrap, which will not only fill you up but also cater to your ‘bread hunger pang’.

09/12​Zucchini slices

ZUCCHINI SLICES: Zucchinis are rich in antioxidants and are low in GI and calories at the same time! You can use either yellow or green zucchini to make sandwich or burger look colourful. Grill these and add tomatoes and eggplants to make your very own rainbow sandwich.

10/12​Pineapple slices

PINEAPPLE SLICES: Yes, some of us do detest pineapples on our pizzas, but they make some yummylicious substitutes to your unhealthy refined flour filled bread. With fruit sandwiches, there are plenty of cheats you can try to cater to your sweet tooth. You can grill the pineapple slices with brown sugar on top and add herbs like rosemary and fennel in the middle of your sandwich to make it an antioxidant rich snack.

11/12​Cabbage

CABBAGE: Our desi ‘patta gobhi’ maybe an underdog but has the rich in dietary fiber, vitamin K and C. Just like lettuce, you can use cabbage leaves to make a wrap with your favourite veggies and add chicken or potato cubes to savour as an evening snack. Not having your favourite ‘brown bread’ sandwich does not seem like a bad idea now right?

12/12​Carrots

CARROTS: Just like cucumbers, you can either use carrot shavings or slices to make yourself a sandwich or burger. Try blanching the carrot before using it in your sandwich as it will make it softer to chew. Have a heart condition and doctors advised to you have healthy food but sandwiches are your favourite? Carrots to your rescue! Carrots have been known to lower chronic heart diseases and these will be great for you as a snack.

Source code: https://timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/11-vegetables-fruits-that-can-replace-bread/photostory/60000732.cms