Ways to Shave Calories

When it comes to healthy weight management, small steps add up. In fact, little changes in eating and activity level have a more positive impact on health than drastic ones. This is because you are more likely to stick with smaller changes over time. Extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term.

Healthy weight is all about balancing food intake with physical activity. Most of us could improve our energy balance by shaving just 100 calories a day off our usual intake. It's not difficult:

·         Lighten up your favorite coffee drink with fat-free milk and sugar-free syrup.

·         Trim all fat from beef, pork and chicken. Remove the skin from poultry.

·         Dish up slow-churned, reduced-calorie ice cream in place of regular.

·         Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips.

Small Changes Add Up

Here are more great ideas that will cut calories from your daily intake, possibly without your even noticing:

1.       Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we're using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.

2.       Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.

3.       Leave Some Food on Your Plate. This is especially important if you grew up in the "clean plate club." By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.

4.       Don't Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it's all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.

5.       Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.

6.       Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.

HEATH BENEFITS OF GREEN COFFEE BEANS

   

  

 1.       LOWERS BLOOD SUGAR AND   

         CHOLESTEROL

 2.       ENHANCE ENERGY LEVEL

 3.       METABOLISM BOOSTERS

 4.       HAS ANTIOXIDENT PROPERTIES

 5.       HELPS IN WEIGHT LOSS

                                                                  

FOODS TO PREVENT HAIR FALL

FOODS TO PREVENT HAIR FALL

1. Spinach: Spinach is a great source of iron, vitamin A and C and protein. Iron deficiency is the main cause of hair fall and spinach is not only iron-rich, it also contains sebum which acts as a natural conditioner for hair. It also provides us with omega-3 acid, magnesium, potassium, calcium and iron. These help in maintaining a healthy scalp and lustrous hair.

2. Carrots and Sweet Potatoes: Sneak carrots in your diet for those long and lustrous locks. Known to be good for the eyes, carrots contain Vitamin A that also improves hair growth. Sweet potatoes are also packed with beta-carotene that converts to vitamin A in our body. A deficiency of vitamin A may lead to dry and itchy scalp. 

3. Eggs and Dairy Products: Milk, yogurt, cheese, eggs etc. are loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids. Dairy products are also a great source of biotin (Vitamin B7) that is known to fight hair loss. 

4. Oats: Include a big bowl of oats in your morning meal to bid goodbye to hair fall. Oats are rich in fibre, zinc, iron, omega-6 fatty acids and polyunsaturated fatty acids (PUFAs) that stimulate hair growth and will make your hair thick and healthy. 

5. Walnuts: Add walnuts to your diet to prevent hair loss. It is the only known nut to contain biotin, B vitamins (B1, B6 and B9), Vitamin E, plenty of protein and magnesium, all of which strengthen hair cuticles and nourish the scalp. It helps protect your cells from DNA damage which may be caused due to sun exposure.

6. Lentils: Lentils are loaded with protein, iron, zinc, and biotin. Besides this, lentils are full of folic acid which is necessary for restoring the health of red blood cells that supply skin and scalp with the much-needed oxygen.

7. Strawberry: Strawberries contain high levels of silica. Silica is a trace mineral vital for hair strength and hair growth. Other silica rich foods include rice, oats, onion, cabbage, cucumber and cauliflower.

8. Yogurt: Yogurt is packed with Vitamin B5 and Vitamin D that are known to promote hair follicle health. Alternatively, you can also use yogurt to make a hair mask every once in a while.

9. Foods rich in Vitamin-C: Vitamin C supports the absorption of iron in our body, the deficiency of which may lead to hair loss. Vitamin C is also known for its antioxidant properties which reduces the damage caused by free radicals that may make your hair brittle and weak. Add fruits like oranges, papaya, blueberries, lime and kiwi to your diet. Vitamin C also helps in the production of an essential protein called collagen which strengthens blood vessels that supports the hair shafts.

10. Chicken: Poultry meat is rich in high quality protein which strengthens fragile hair and prevents breakage. Since hair and nails are composed of proteins, one should include them in their daily diet.

FOODS THAT REDUCE STRESS & DEPRESSION

FOODS THAT REDUCE STRESS & DEPRESSION

•    A deficiency in B vitamins such as folic acid and B12 can trigger depression in some people. You can take a vitamin B  supplement or eat foods that are rich in B vitamins to ward off anxiety. These include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, and eggs. 

• Carbohydrates also increase production of serotonin in the brain. When choosing mood-lifting carbs, go for whole grains, such as whole wheat bread or brown rice, rather than processed choices, such as sugar, candy, or even white bread and white rice.Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.

• Evidence continues to mount that consuming omega-3 fatty acids (EPA and DHA), found in fatty fish such as salmon,tuna, lake trout, herring, mackerel, anchovies, and sardines, can be uplifting and enhance your mood. 

• Protien helps stimulate the production of the brain chemicals nor epinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of nor epinephrine and dopamine have been shown to improve alertness, mental energy. Good sources of protein include Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils.

• Green tea especially chamomile green tea is an anti-anxiety and anti-depression herb and helps in reducing stress.

EFFECTIVE HOME REMEDIES FOR TREATING CHIKUNGUNYA

EFFECTIVE HOME REMEDIES FOR TREATING CHIKUNGUNYA

• TULSI leaves are very effective when it comes to treating chikungunya fever. Just boil 5-6 tulsi leaves in water and have it after food.This will reduce the fever as well as boost the immunity. 
•      Coconut water is a good remedy both for the liver and the chikungunya virus. It helps to recover fast by detoxifying the liver.
•      Eating raw carrots can help increase the immune resistence of people suffering from chikungunya.
•      Application of garlic paste or clove oil with pepper can provide relief from painful joints.
•        Taking grapes with cow’s milk is another effective remedy for chikungunya as it gives relief from severe symptoms of chikungunya such as  fever and pain.                                                             

                                                                                            Nutritionist Megha

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Benefits of Turmeric Milk

Benefits of Turmeric Milk

1. Respiratory illness:

Turmeric milk is an anti-microbial which attacks bacterial infections and viral infections. It is useful to treat illnesses related to respiratory system, since the spice heats up your body and provides quick relief  from lung congestion and sinuses. This is also an effective remedy to cure asthma and bronchitis.

2. Cancer:

This milk prevents and stops the growth of breast, skin, lung, prostate, and colon cancers, since it has anti-inflammatory properties. This prevents cancer cells from damaging DNA and reduces the side effects of chemotherapy.

3. Cold and Cough:

Turmeric Milk is considered as a best remedy for cold and cough due to its antiviral and antibacterial properties. It gives instant relief to sore throat, cough and cold.

4. Arthritis:

Turmeric Milk is used to cure arthritis and treat swelling due to rheumatoid arthritis. It also helps to make the joints and muscles flexible by reducing the pain.

5. Aches and Pains:

Turmeric golden milk gives best relief from aches and pains. This can also strengthen the spine and joints in the body.

6. Antioxidant:

Turmeric milk is excellent source of antioxidants, which fights free radicals. This can cure many ailments.

7. Blood Purifier:

Turmeric Milk is considered as an excellent blood purifier and cleanser in Ayurvedic tradition. It can revitalize and boost blood circulation in the body.  It is also a blood thinner that cleanses the lymphatic system and blood vessels from all impurities.

8. Liver Detox:

Turmeric milk is a natural liver detoxifier and blood purifier that boosts liver function. It supports the liver and cleanses the lymphatic system.

9. Bone Health:

Turmeric milk is a good source of calcium which is a must to keep the bones healthy and strong. Turmeric milk lowers bone loss and osteoporosis.

10. Digestive Health:

It is a powerful antiseptic that promotes intestinal health and treats stomach ulcers and colitis. This helps in better digestive health and prevents ulcers, diarrhea and indigestion.

11. Menstrual Cramps:

Turmeric milk works wonder as it is antispasmodic that eases menstrual cramps and pain. Pregnant women should take golden turmeric milk for easy delivery, post partum recovery, improved lactation and faster contraction of ovaries.

12. Rash and Skin Redness:

Cleopatra took turmeric milk baths for soft, supple and glowing skin. Similarly, drink turmeric milk for glowing skin. Soak turmeric milk in a cotton ball; apply on the affected area for 15 minutes to reduce skin redness and blotchy patches. This will make the skin more radiant and glowing than before.

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