What is a healthy diet?

Source from -https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »

Making the switch to a healthy diet

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.

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Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.

Prepare more of your own mealsCooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: important to any healthy diet

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.

Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

It’s not just what you eat, but when you eat

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.

Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Add more fruit and vegetables to your diet

Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.

To increase your intake:

  • Add antioxidant-rich berries to your favorite breakfast cereal
  • Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
  • Swap your usual rice or pasta side dish for a colorful salad
  • Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Benefits of Drinking Water from a Copper Bottle

source from – https://www.drinkoptimum.com/benefits-of-drinking-water-from-a-copper-bottle/

While you probably think about the source of your drinking water pretty often, you may not think about the vessel used to hold your water nearly as often. If one of your resolutions at the start of 2021 was to drink more water, or maybe even use less plastic, you may be thinking about purchasing a new reusable water bottle. While there is an ever-expanding array of options to choose from on the market, copper water bottles are one choice with some surprising benefits. According to the sales pitch behind many brands marketing reusable copper water bottles, storing drinking water in a copper vessel could aid digestion, improve your immune system, boost your tan, and even decrease the healing time of wounds. But do these claims hold true?

Today, Optimum will be exploring the benefits of drinking water from a copper bottle. As an eco-friendly company, we’re always interested in ways to reduce the use of plastic. Beyond that, a reusable water bottle that supposedly has health benefits is of extreme interest to us. If you’re just as interested in this as we are, keep reading! You may be surprised at the information we have for you.

Copper: An Essential Nutrient

Believe it or not, copper plays a huge role in maintaining many – if not all – of your bodily systems. This includes the digestive and immune systems. While this may sound as though copper is a miracle metal that you need to ensure you’re getting as much of as possible, deficiencies are, in fact, extremely rare. According to Emeritus professor Anthony Wedd, copper is “almost everywhere, it’s in most foods. There’s no problem for people getting their copper from their diet because its main form is Cu2+, which is soluble in water: unlike iron, which can be tricky to get enough of.”

Still, getting as much copper in your diet as possible is important. As such an essential nutrient, it’s better to have more than needed than too little. For this reason, drinking water out of a copper bottle may be beneficial. But what health benefits can you expect from purchasing a copper water bottle and using it on a daily basis? Let’s find out.

The Health Benefits of Copper Water Bottles

Put simply, storing water in a copper vessel creates a natural purification process. It can kill all of the microorganisms, algae, fungi, bacteria, and molds in water that can be harmful to the body, making it perfectly fit for drinking. Additionally, water stored in a copper water bottle, preferably overnight, acquires a certain quality from copper. That’s because, as explained, copper is a mineral that is largely beneficial to human health. So, what can copper do for you?

Better Digestive Performance

One of the biggest benefits of drinking water from a copper bottle is found in its ability to improve digestive performance. This is due to the fact that copper has certain properties that can kill harmful bacteria as well as reducing inflammation in the stomach. This makes it a great remedy for infections, ulcers, and indigestion. Further, copper also aids in cleansing and detoxing the stomach, which regulates the functioning of both the kidneys and liver. For those with digestive issues, this is a huge reason to consider drinking water from a copper bottle.

Aiding in Weight Loss

If you’re looking for a quicker way to lose weight (and let’s be honest, who isn’t), you should try drinking water from a copper water bottle regularly. Why? Aside from fine-tuning your digestive system to perform better, copper also helps the body break down fat as well as eliminating it more efficiently. This process helps your body hold on to only what it will use, eliminating the rest. This is a great way to aid your body’s ability to lose weight more quickly.

Helping Wounds Heal Faster

Copper is known for its anti-bacterial, anti-inflammatory, and anti-viral properties. These qualities make copper a great tool for healing wounds more rapidly. Copper is also known to strengthen the body’s immune system, assisting in the production of brand new cells. That being said, copper’s ability to heal the body isn’t found on solely an external level: it has also been shown to assist in healing wounds within the body, especially in the stomach.

Helps with Arthritis and Inflamed Joints

As stated, copper has powerful anti-inflammatory properties. This makes it a great mineral in terms of helping with arthritis and inflamed joints. For those experiencing these problems, copper is great for reducing aches and pains caused by inflamed joints, such as in cases of arthritis and rheumatoid arthritis. Copper also has bone strengthening properties, which is also beneficial to those suffering from these conditions.

Boosting Skin Health and Melanin Production

Finally, copper is the main mineral involved in the body’s production of melanin. Melanin is a pigment that plays a role in the color of your eyes, your skin tone, and your hair color. Copper’s ability to aid in the production of new cells increases the body’s ability to replenish the top layers of the skin, leaving your skin smoother and more radiant. If you want to rejuvenate your skin and make it as youthful in appearance as possible, drinking water from a copper bottle may be the way to go.

Combine the Benefits of Copper with Drinking More Water!

Now that you have an understanding of copper’s benefits for the body, it is likely you’re interested in drinking water from a copper water bottle. Why not make things easier on yourself by having an endless supply of fresh water? Further, why not do more for the environment by eliminating the need for plastic water bottles? That’s what you’ll get with one of Optimum’s bottleless water systems.

With Optimum’s bottleless water systems, you will be given access to a fantastic 5-stage filtration process that removes sediment, bacteria, chlorine, and other harmful contaminants found in your drinking water supply. This means, apart from great-tasting water, more convenient access to drinking water. When combining drinking more water regularly with a copper water bottle, you’ll receive all of the health benefits described here. Shop our selection of bottleless water systems and increase your water intake today!

Latest Indian Wedding Food Menu Lists and Ideas

Source from – https://www.happywedding.app/blog/latest-indian-wedding-food-menu-list/

It is worth mentioning that food is one of the most important parts of your wedding. A wedding without food is just not done! Yes, 80% of your guests won’t attend it. And those 20% will be your close family members. Also, it is important that the food you arrange for your wedding is tasty and sumptuous. If it is not delicious, then trust your guests would make complaints all their lives. And at the same if the food is finger licking, then also they won’t stop boasting about you. So, it is important that the latest Indian wedding food menu list is incorporated into your wedding.

Indian food makes for the best wedding foods in the world. There are different kinds of food available in India. Each state in India has its own unique taste and different delicacies. For instance, Rajasthan is famous for its Rajasthani cuisine, which is spicy and very flavorful, while South India is famous for its food items prepared with rice flour, like idli, dosa, etc. If you are planning to feed your guests with the most finger-licking food items, then the options are endless. You can have North Indian food items to South Indian food items or Eastern Indian delicacies to Western Indian cuisines added to your wedding food menu.

If you are also planning for your wedding, and have not yet selected the food items for your wedding day, then this is the post for you. Here we are sharing with you the trending Indian wedding food menu list, just select the ones that fits in your needs

Here we go………..

BEVERAGES

– If you are getting married in scorching summer, then beverages are MUST HAVE in your wedding. It will keep your guests cool. Here are some of the most refreshing drinks to add to your wedding menu:

  • Iced Tea
  • Gola (Mumbai ki Shaan)
  • Aam Panna (Nothing can beat this, it is one of the best and the coolest drinks)
  • Cold Coffee
  • Lassi
  • Sarbat
  • Thandai
  • Nimbu Paani
  • Watermelon Juice
  • Mixed Fruit Juice
  • Orange Juice
  • Pineapple Juice

INDIAN CHAT

– Indian Chaat makes for a good starter in a wedding. Wedding without Indian chat is simply bland, so add few or all items to your wedding

  • Pani Poori
  • Aloo Tikki
  • Dahi Bhalla
  • Mumbai ragda patties
  • Dahi Puri
  • Mini Samosa
  • Cocktail Kachori
  • Dhokla
  • Bhel Puri
  • Dahi Papdi
  • Samosa Chaat
  • Besan Chilla
  • Khakra roll
  • Sev Puri
  • Dahi Vada
  • Sprouts Chaat
  • Kuzhi Paniyaram
  • Sweet Potato Chaat
  • Masala Vadai
  • Bajji
  • Veg Sandwich
  • French Fries
  • Aaloo Chaat
  • Fruit Chaat
  • Aloo Katori Chaat
  • Tokri Chaat
  • Litthi Chokha (From Bihar)
  • Daal Baati (From Rajasthan)

These are the items that your guests would savor before they hit the dance floor. And all these will digest just in half an hour. After that they will love to savor on their favorite main food items.

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.

lemon juice 620

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.

corn starch

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.

vitamin d in sunlight

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)