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diabetes diet Food health benefits heart health

A Beginners Guide to Flexitarian Diet

The terrific aspect of the flexitarian diet is it doesn’t pigeon hole into a single way of eating-neither; its too restrictive but offers more flexibility. The open-ended nature of this diet makes it easier to stick to. Flexitarian diet is not only pocket friendly but environmentally friendly too. 

What is the Flexitarian diet?

The name is a combination of the words Flexible and vegetarian -flexitarian.

Flexitarian diet is mostly an eating style that promotes plant-based food while allowing meat, fish, eggs, and dairy in moderation. It will enable more flexibility in eating than vegan or vegetarian diets. 

This diet is the brainchild of Dawn Jackson Blatner, a famous dietician. Her motto is to help people to obtain the health benefits of a vegetarian diet while eating animal products in moderation. 

Flexitarians are not considered vegans or vegetarians because they eat animal products. Flexitarian diet is more than a diet-its lifestyle. You don’t need to follow any dietary patterns or recommended calories to practice this diet. But it insists on some basic principals.

  • Concentrate on proteins from plants instead of animals
  • Mainly focus on vegetables, fruits, whole grains, and legumes.
  • Avoid processed foods and eat natural forms of nourishment.
  • Limit added sugar and sweets.
  • Include animal and meat products from time to time. 

Possible Health Benefits of Vegetarian Diet

Apart from being flexible, it offers some incredible health benefits.

Reduces risk of type 2 diabetes

Scientific literature states that a vegetarian diet was more effective in reducing the risk of type 2 diabetes. Since the flexitarian diet is more vegetarian friendly, this diet will be helpful for people with diabetes. 

In a study seventy-four research participants consumed the same number of calories for six months. Some followed a vegetarian diet while others followed a diet that stressed a reduction of fats, carbs, sugars, and cholesterol.

 Interestingly people who ate a vegetarian diet lost a lot of intramuscular and subcutaneous fat. The intramuscular fat can affect your insulin resistance and can even lead to diabetics. 

Another study states that flexitarians had a lower risk of diabetes when compared with non-vegetarians. 

May lower cancer risk.

Nutrients and antioxidants that fight cancer are present in vegetables, fruits, seeds, nuts, legumes, and whole grains. Research studies point out that vegetarian diets are linked with an overall incidence of reduction of cancer, especially colorectal cancer. A well planned plant-based diet is helpful in protection against various types of cancers.

Aids in weight loss

Flexitarian diet has a massive following because it helps you to follow a vegetarian diet without altogether avoiding meat. Studies show that plant-based eating plans help to lower the risk of stroke, heart disease, and high blood pressure. A research review points out that a semi-vegetarian diet leads to a reduced risk of type 2 diabetes, increased metabolic health, as well as short and long term weight loss. 

Another notable research study says that a low-calorie vegetarian diet helps reduce body weight and fat and improves heart health.

A recent research study published in 2018 notes that plant-based diets like vegetarian diets help to reduce the risk of diabetes while increasing the quality of life and psychological wellbeing of people living with diabetes.

Possible health risks 

The quality of plant-based foods is essential when it comes to healthy eating. However, there’s a hidden danger of nutritional deficiencies when people cut back on meat and other animal products. The risk of dietary deficiencies that may arise due to a flexitarian diet include 

  • Zinc
  • Iron
  • Vitamin B12
  • Omega 3 fatty acids
  • Calcium

Downsides to eating a vegetarian diet include risk of stroke, deficiency in choline that may affect brain health, hair loss, and mood problems. 

So how do you get started with a flexitarian diet

Actually, its relatively easy to shift into the flexitarian diet. Just follow these three steps.

Re-portion your plate

Experts advise you to downsize meat and grains while increasing the quantity of vegetables. Aim to include 25 percent from whole grains, for example, quinoa, brown rice, and whole-grain pasta—fifty percent from fruits and vegetables and the last 25 percent fish, meat, and poultry. 

Reinvent old favorites

Swap meat for chickpeas, lentils, or beans -these protein-rich foods are less expensive than pork, chicken, and beef. Also, you can use low sodium sauce, potatoes, mushrooms, green tea, and tomato sauce for enhancing the flavor of vegetarian foods.

Refresh your recipe repertoire 

Liven up your recipe collection by grabbing recipes from the internet, through various vegetarian magazines and cookbooks, ask your friends for their favorite dishes, and scroll through old family cookbooks. Call up your grandma or aunts for unique vegetarian recipes. Introducing a new flavor or cooking a different dish will unknowingly increase your vegetarian intake.

Foods to include

  • Proteins: legumes, lentils, tofu, soybeans
  • Starchy vegetables: peas, corn, winter squash, sweet potato
  • Fruits: oranges, apples, grapes, apples, berries
  • Non-starchy vegetables: bell peppers, greens, green beans, cauliflower, carrots
  • Whole grains: teff, quinoa, buckwheat, farrow
  • Plant-based milk alternatives: coconut, hemp, soy milk, unsweetened almond
  • Herbs, spices, seasonings: oregano, mint, thyme, basil, cumin, turmeric, ginger
  • Condiments: apple cider vinegar, mustard, salsa, reduced-sodium soy sauce, nutritional yeast, ketchup without added sugar
  • Beverages: tea, coffee, still sparkling water 

Also, add to your diet.

  • Free-range or pasture-raised eggs
  • Organic, free-range or pasture-raised poultry
  • Wild-caught fish
  • Grass-fed or pasture-raised meat
  • Organic dairy from grass-fed or pastured animals

Foods to limit

Avoid processed meat, refined carbs, added sugars and sweets, and fast foods.

  • Some examples are bacon, bounce, sausage,
  • White rice, white bread, croissants, bagels
  • Fries, burgers, chicken nuggets milkshakes
  • Cookies. Candies, soda, cakes, and doughnuts.

Is it easy to follow the flexitarian diet

It’s easy to follow, the secret is not about perfection, but all about progress. You don’t have to follow any strict rules. Luckily eating out is allowed in this diet. But don’t order foods that mention crispy, fried, breaded, creamy, scalloped, or sautéed. Instead go in for baked, broiled, grilled, roasted, poached and steamed. 

Flexitarian diet is flexible, easy to follow, helps you to lose weight, reduces your risk of cancer, diabetes, and heart disease. However, you need to plan and include high-quality plant-based food sources to prevent nutrition deficiencies. 

If you’re interested to know more about flexitarian diet you can buy it online on RedShelf.

Note: This post contains affiliate links.

Categories
diet weight loss

What is Nordic Diet? Is it Beneficial for You

Nordic diet is not only a hot trend in the culinary world but is the backbone of some of the best restaurants in the world. A new study published in the Journal of Nutrition states that Nordic food may be suitable for everyone. Plus it has a host of research-proven health benefits like reducing the risk of cardiovascular diseases and supporting weight loss to name a few.

What is Nordic Diet

The Nordic diet is based on the traditional eating patterns of the Nordic countries such as Finland, Denmark, Sweden, Iceland, and Greenland. Like the Mediterranean diet, it is not about weight loss. Instead, it’s a delicious way to eat healthily.

This diet promotes a lifelong approach to healthy eating. It’s mainly based on plant-based seasonal foods along with healthy fats, lean proteins, and complex carbohydrates. Having been around for many centuries, recently the Nordic diet was adapted from Baltic Sea Diet Pyramid to include more flavor and nutritional value. The new version of the Nordic diet includes wild foods, organic produce, fewer food additives, and more home cooked foods.

What Foods can you eat in a Nordic diet

Stressing on locally grown and sustainable food sources this diet helps in weight loss and improvement in health markers.

Foods to eat often

Berries
Fruits
Vegetables
Legumes
Whole grains
Potatoes
Nuts
Seeds
Fish
Bread
Rye
Low-fat dairy
Seafood
Herbs
Spices
Canola oil

Foods to eat in moderation

Free range eggs
Cheese
Yogurt
Game Meats

Foods to eat rarely

Red meats
Animal Fats

Foods to avoid

Processed Meats
Added Sugars
Food additives
Refined fast foods
Sugar-sweetened beverages

Health Benefits of the Nordic diet

Dieticians are so found of Nordic diet because of all the research-backed health benefits that’s its linked with.

Studies say that this beneficial diet reduces the risk of type 2 diabetes, cancer, and heart disease. It brings not only significant improvements in metabolic health but also reduces systolic and diastolic blood pressure levels, helps in weight loss or to maintain a healthy weight, and normalize cholesterol levels. Additionally, it has been shown to reduce inflammation in fatty tissues. It even helps women who are trying to conceive.

Environmental Benefits

The best part of this diet is that it’s environmentally sustainable. Its primary focus is on consumption of fresh local ingredients. As a result, Nordic food contributes to the production of fewer greenhouse gases. Plant-based diets use fewer natural resources and cause less pollution.

Which Diet is Healthy Nordic or Mediterranean

The Nordic diet closely resembles the Mediterranean diet. The huge difference is it uses canola oil instead of extra virgin olive oil. Both these diets are equally beneficial because they use oils that have health-promoting fats.

Some experts say that a Nordic diet takes nutrition a few notches higher by prioritizing food quality and joining the dots between food production and environmental sustainability. But there is one caveat- using extra virgin olive oil over canola oil would be best because we have more research about this good fat.

How to Incorporate the Nordic diet into Everyday Life

Here are a few pointers to make your transition easier

    • Try to include fruits and vegetables in every meal and snack.
    • Go in for local or organic produce.
    • Eat seafood three times a week.
    • Daily eat seeds and tree nuts.
    • Include one serving of pulses daily
    • Reduce meat intake and opt for organic grass-fed meat
    • Drink plenty of water
    • Cook at home as often as you can
    • Be mindful of portion sizes.

There’s nothing magical about Nordic food; it works because it replaces processed foods with single whole grain foods. The Nordic people are known for their progressive wellness-oriented lifestyle. And the Scandinavians are consistently rated the happiest people in the world. So who knows? Following their diet patterns can impart a relaxed attitude in you and make you a happy person.

Nursing Mothers Diet Plan
Categories
diet Food

What is Ketogenic Diet- All You Need to Know

Having fed up with dieting, Caitlin Graham tried ketogenic diet as a last resort. She lost twenty-three kilograms in just four months. Graham enjoyed the sense of wellbeing more than the weight loss. She felt healthier on the inside, and her depression and anxiety drifted far away from her.

 

What is Ketogenic Diet

Ketogenic is a low carb diet that allows your body to produce small fuel molecules, called ketones. Ketones are an alternative fuel source to your body when your glucose is in short supply. In this diet, you get more energy from proteins and fats than from carbohydrates.

Reducing your amounts of carbs to less than 50 grams per day will make your body eventually run out of fuel in 3 to 4 days. After which your body breaks down protein and fats for energy and helps you to lose weight. This action is called ketosis.

On a ketogenic diet, your body switches its fuel supply to fat burning it 24/7. This diet not only helps you to lose weight, but there are other benefits as well. You’ll feel less hunger and a steady supply of energy which will keep you active all through the day.

Who can eat a ketogenic diet

A ketogenic diet is useful for people who have epilepsy, certain brain diseases, heart disease, and even acne. Before you begin this diet have a word with your doctor.

Who should not eat a keto diet

People who take medication for diabetes, high blood pressure and women who breastfeed must avoid this diet.

Benefits of Keto Diet

In most scientific studies low carb diets have proved their worth as healthy and beneficial. Here are some of its benefits

  • Ketogenic diet reduces your appetite and helps in more weight loss in the beginning.
  • You tend to lose a significant amount of fat from your abdominal cavity.
  • Triglyceride levels drop significantly.
  • Good HDL cholesterol levels get a boost.
  • Reduced insulin and blood sugar levels
  • Ketogenic diet lowers blood pressure.
  • Low carbohydrate diet is highly effective against metabolic syndrome.
  • The ketogenic diet increases the size of your LDL cholesterol levels while reducing the number of total LDL particles in your blood stream. Smaller particles are linked to higher risk, while larger particles lower heart disease risk. Thus it boosts your heart health.
  • Ketogenic diets specifically increase brain performance. In many cases, this diet can even cure children of epilepsy.
  • Low levels of insulin associated with this diet protect you against some forms of cancer and also slows the growth of cancer cells.
  • Carbohydrates are linked to acne. Low levels of insulin when following a ketogenic diet can stop acne breakouts. Insulin can help in the formation of other hormones that cause acne breakouts.
  • Conditions like Alzheimer’s disease, sleep disorders, and Parkinson’s disease are better managed by a ketogenic diet.
  • High levels of insulin can cause the polycystic ovarian syndrome. Low carb diets such as ketogenic diet can reduce the levels of insulin. Along with exercise, and other lifestyle changes it significantly gives relief from this condition.
  • Endurance athletes such as runners and cyclists are greatly benefitted.

Dangers of Ketogenic diet

Some experts warn against it as a general weight loss plan.

Keto flu

Usually, some people experience vomit, gastrointestinal issues, fatigue and lethargy at the beginning of this diet. It is generally called the keto flu. To battle, exhaustion and lethargy try drinking plenty of liquids, organic coffee, matcha green tea, and adaptogenic herbs.

Other health issues are diarrhea, reduced athletic performance, ketoacidosis, weight regain, less muscle mass and decreased metabolism.

How to enhance ketosis on a keto diet

Reduce carbohydrates to 20 digestible grams per day. Don’t restrict fiber; it might be beneficial for ketosis. If possible include 1.5 grams of protein per day, per kg of body weight. Eat enough fat to feel satisfied. Finally, avoid snacking when you’re not hungry because if you keep on munching it reduces ketosis and slows down weight loss.

Diet with care

When your body burns its stores of fat, it can be hard on your kidneys. If you have a heart condition, high blood pressure or diabetes consult your doctor.

Categories
diet

All You Need to Know About the Benefits of Vitamin E

Top post on IndiBlogger, the biggest community of Indian Bloggers

Vitamin E plays the double role of a potent antioxidant and a fat-soluble vitamin. Being an antioxidant, it prevents free radical damage and slows down aging. In its part as a fat-soluble vitamin, it is essential for the functioning of many organs, neurological processes, and enzymatic activities.
 
Well in this article we’ll discuss the benefits of vitamin E and also its sources. According to USDA the RDA for collective vitamin E for adults is 15mg per day. So experts recommend you to take 2 to 3 of these vitamin E rich foods to meet your daily needs.
Top Sources of Vitamin E
Sunflower seeds- 1 cup 33. 41mg
Almonds- 1 cup 32. 98 mg
Hazelnuts- 1cup 20.29 mg
Wheat germ 1 cup plain uncooked- 18 mg
Mango- 1 whole raw- 3.02mg
Avocado- 1 whole raw 2.68 mg
Butternut squash 1 cup cooked and cubed 2.64 mg
Broccoli 1 cup cooked 2.4 mg
Spinach half cup cooked or 2 cups uncooked 1.9 mg
Kiwi medium- 1.1 mg
Tomato 1 raw 0.1 mg

Health Benefits of vitamin E

Supplementing and eating vitamin-rich foods have found to be linked up with the following health benefits.
 

Balances cholesterol

 
Cholesterol is produced by your liver and is needed by your body for the proper functioning of nerves, cells, and hormones. When cholesterol is in its natural state, it’s healthy, but when it oxidizes, it becomes dangerous. Scientific literature shows that vitamin E acts as a protective antioxidant, and fights cholesterol oxidation.
 
Certain isomers of vitamin E prevent cell adhesion and slow down the progression of atherosclerosis, (hardening/thickening of arteries). Be known that synthetic vitamin E doesn’t have the same benefits as the natural forms.
 

Fights free radicals

 
The free radicals fight the healthy cells in your body. This action can lead to heart disease and cancer. Free radicals are inherently waste products produced by your normal body functions by using oxygen, cigarette smoke or other air pollutants. 
 
Vitamin E being lipid soluble can insert itself into the cell membrane to prevent free radicals from attacking it. It has powerful antioxidant abilities that reduce free radical damage and inflammation. Therefore it naturally slows down the aging of your cells.
 
 
 
 

Repairs damaged skin

 
Research studies say that vitamin E may prevent, or delay some types of skin cell damage. But unless you’re deficient in it you can get your daily dose of vitamin E from the above-recommended sources or from a well-balanced diet that includes fruits, veggies, nuts, dairy, and fish.
 
Vitamin E boosts the strength of your capillary walls and improves moisture and elasticity of your skin. Thus it acts as an anti-aging nutrient within your body. Research studies have shown that vitamin E reduces inflammation both within your body and on your skin which results in a plumy, moist and youthful skin.
 
If you take vitamin E  along with vitamin C, it reduces inflammation after exposure to UV radiation. Taking vitamin C and E together reduces acne and signs of eczema. This fat-soluble vitamin even helps in the healing process of the skin and speeds up cell regeneration. So it can be used to treat scars, acne, and wrinkles. The result is a more beautiful you.
 

Thickens hair

 
Being a powerful antioxidant vitamin E reduces environmental damage and boosts your hair growth. It helps promote circulation to the scalp. Vitamin E oil retains the natural moisture in your hair and prevents your scalp from becoming dry and flakey.
Apply a few drops of vitamin E oil to your hair; it will make your hair bounce with freshness and health.
 

Balances hormones

 
Vitamin E plays a vital role in balancing your nervous and endocrine systems. Both these systems work together to balance your hormones naturally. Symptoms of hormonal imbalance may include
ü Weight gain
ü PMS
ü Allergies
ü Changes in the skin
ü Urinary infections
ü Fatigue
ü Anxiety
 
When your hormones are well balanced, you’ll find it easier to maintain a healthy weight, feel more energetic and keep a regular menstrual cycle.
 

Reduces PMS symptoms

 
Wow! This info is a no-brainer for a stress-free menstrual period. If you take vitamin E supplements two to three days before and a couple of days after the menstrual period, it dramatically reduces cramping, cravings and anxiety and other menstrual symptoms. 
 
Vitamin E helps to reduce the pain and its duration. It balances your hormones naturally and reduces menstrual blood loss. It efficiently regulates your menstrual cycle.
 
 

Enhances vision

 
This wonder vitamin helps to decrease macular degeneration which is a common cause of blindness. To increase the effectiveness of vitamin E, you can take it along with zinc, beta-carotene and vitamin C. High consumption of vitamin A and E on a daily basis helps healing and vision in people undergoing laser eye surgery.
 
Helps people with Alzheimer’s disease
 
A potent antioxidant vitamin E may help protect nerve cells or neurons. In person’s suffering from Alzheimer’s disease, the neurons in certain parts of the brain start to die, which jumpstarts the cascade of events leading to cognitive deterioration.
 
“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” Maria C. Carrillo, Ph.D., senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association tells Health.
 
Vitamin E may slow down the memory loss, and a cognitive decline in people with moderately severe Alzheimer’s disease or other neurodegenerative diseases.
 

Helps lower cancer risk

 
Scientific studies have found that tocotrienols an isomer of vitamin E, suppresses tumor growth when taken orally. These substances induce cell death by ‘turning off’ genes related to cancer.
 
Or they kill the abnormal growth of blood vessels inside a tumor. In animal studies, vitamin E protects against breast, hepatic, prostate and skin cancers.
 
 
 

Essential during pregnancy

 
Vitamin E is vital during pregnancy for the proper growth and development of your fetus. Experts believe that the most significant need for vitamin E happens during the 1000 day window which begins at conception because vitamin E is crucial during the neurological and brain development which occurs during the early stages of the developing embryo.
 

Improves physical endurance and muscle strength

 
Vitamin E reduces the oxidative stress and increases your energy after you exercise. It promotes muscle strength, boosts circulation and eliminate fatigue and strengthens and nourishes your capillary walls.
 
 
 

Vitamin E supplements

 
Because vitamin E is fat soluble, the supplements are best absorbed with food. I get my vitamin E mostly from the natural sources. If you’re vitamin E deficient or unable to get your daily dosage from the natural sources, then supplementation is your best bet. Evion Supplements is India’s most trusted vitamin E brand and is highly preferred by medical experts all over the country.
 
Recognizing all its stunning benefits, if you’re planning to supplement vitamin E in your diet, then you can check #Evion for more details. It’s wise to have a word with your doctor before you take any form of supplements.
Categories
diet pain

9 Helpful Home Remedies For Stomach Upset

Upset stomach which causes a host of symptoms and may arise due to a whole lot of possible causes are tricky things to find solutions for unless you know the cause. Assuming you’re dealing with an uncomplicated stomach ache these solutions can help bring relief from the pain and discomfort that’s making you miserable.
 
 
Baking Soda
Baking soda acts as a natural antacid and contributes to neutralize the excess stomach acids. It restores the pH balance in the body and contributes to breaking down food which makes digestion easier.
Avoid taking baking soda in large amounts because it may cause high blood pressure. If you’re on a restricted sodium diet, it is wise not to take it as baking soda may lead to other health issues.
 
Method
 
Take one teaspoon of baking soda, few crushed peppermint leaves and a teaspoon of lemon juice. Mix the above ingredients with ½ a cup of water. Drink this potion immediately with small ice cubes. If you suffer from burning sensation in your stomach, this combination soothes the upset stomach.
 
Slippery elm
 
Native Americans have been using slippery elm as an herbal remedy for centuries. Slippery elm contains mucilage: a compound that thickens and becomes slippery when mixed with water. If you take it internally, it has a soothing and anti-inflammatory effect on the digestive tract. It coats the digestive tract and protects your stomach lining from the damaging effects of excess acid.
 
If you’re pregnant or breastfeeding, better avoid taking slippery elm as it may increase your chances of miscarriage.
 
Method:
Mix 1 tsp of slippery elm with water to make a paste. Gently add half a pint of boiling water. Stir it well drink this herbal tea 2-3 cups daily.
You can mix two tsp of loose, slippery elm powder to milk or water to make a drink.
 
Rice tea
 
Research studies confirm that rice has low allergenicity. It is well absorbed in the small bowel and produces little intestinal gas. Several clinical studies have proved that you can very well tolerate rice based meals. They improve gastrointestinal symptoms in functional gastrointestinal disorders. Rice has reduced fiber content and is a superior source of carbohydrate in patients with FGID.
 
Method:
 
To soothe an upset stomach, you can make rice tea. Boil half a cup of rice in 6 cups of water for 15 minutes. Strain the rice. Spice up the rice tea with a dash of honey or sugar and drink warm.
 
Carrot and Mint Juice
 
The gastric mucosa or the stomach lining protects your stomach cavity from micro-organisms. It lubricates the foods that reach your stomach and aids in its smooth movement. Damage to the stomach lining can trigger some conditions such as ulcers, gastritis, and inflammation of the stomach lining. Carrot juice has a rich supply of vitamin A, and it prevents the above said gastrointestinal conditions
 
Mint
 
Peppermint’s numbing and calming effect blocks the increase of calcium ions that cause muscle cramping. Peppermint relaxes the involuntary muscles of your digestive tract which loosens cramps and relieves bloating and nausea. This action allows the accumulated painful gas to pass both upward and downward through the tract easing upset stomach and indigestion.
 
Method
Boil together four sliced carrots and 4 cups of water. Add one tsp of dried peppermint or the peppermint tea bag. Cook them over medium-low heat for about 15 minutes till the carrots are soft.  Blend the juice well and enjoy.
 
Green tea
 
The Chinese and Indians drank green tea for digestive health dating thousands of years back. You can expect 50 to 150g of polyphenols in an average cup of green tea. The polyphenols in green tea quicken the digestive process helps to break down food efficiently increases metabolism and burns fat.
Green tea neutralizes gas in the digestive system and relieves pressure from bloating. The polyphenols in green tea help prevent the growth of cancer cells in the stomach.
The caffeine present in green tea may increase heart rate, irritability, and insomnia. So always drink green tea in moderation.
 
Method:
Heat water in a pan. Switch it off before it reaches the boiling point. Add one tsp of green tea powder to the hot water. Allow it to stand for 2-3 minutes and strain the tea. Add a pinch of cardamom, sugar or honey to enhance the taste.
 
Carom and Fennel Seeds
Carom seeds contain high amounts of thymol which helps in the secretion of gastric juices from the stomach and thus speeds up the process of digestion. Carom seeds pose stimulant, antispasmodic and carminative properties.
 
The seeds can help in all types of intestinal worms by stopping the growth of parasites. The Ayurvedic specialists say it is more efficient in hookworm infestation.
 
Fennel seeds have anti-spasmodic, anti-microbial and anti-inflammatory properties. It is a powerful natural carminative which means it eliminates gas from the intestinal tract and helps in digestion. It is an excellent source of antioxidants which contribute to protecting the body from free radicals and helps in better digestion. Fennel seeds ease free movement in the small intestine.
 
Method
Take ½ tsp carom seeds and one tsp fennel seeds and boil in one liter of water for 10 to 15 minutes, strain the water and allow it to cool. Drink the water twice a day. Nibble a handful of carom seeds after eating if you feel queasy.
You can sip fennel tea or chew some fennel seeds or crunch on them raw.
 
 
Chamomile tea
 
Preclinical model studies show that chamomile inhibits Helicobacter pylori the bacteria that can contribute to stomach ulcers. It helps in reducing smooth muscle spasms linked with various gastrointestinal inflammatory disorders.
Chamomile tea helps to relieve discomfort caused by lactose intolerance. It reduces bloating, relaxes your mind and neutralizes stomach acids.
Method: Add two teaspoons of dried chamomile flowers to one cup of hot water. Steep it for 5 minutes and then strain. Add honey to enhance the taste. Drink this tea 2-3 times a day.
Coconut
 
Coconut water can rehydrate your body very quickly. It is rich in potassium and is the best remedy to soothe an inflamed stomach. Coconut water contains lauric acid. Your body converts it into monolaurin which has antibacterial properties.
 
Coconut milk and water are very useful in treating peptic ulcer and gastric ulcer. Research studies show that coconut milk was more effective in reducing stomach ulcers in rats than coconut water.
Coconut contains caprylic acid, capric acid and lauric Acid which are medium chain fatty acids. Research studies point out that supplementation of diets with medium chain fatty acids delays the growth of gastric cancer cells.
 
Coconut water improves the total parenteral nutrition in patients with digestive tract cancer who are undergoing surgery. Research studies say that medium chain fatty emulsions can significantly enhance their nutritional status.
 
Method
You can enjoy a few cups of coconut milk or water daily. A kernel of tender coconut once a week can be a healthy addition to your regular diet. Otherwise, you can take one tablespoon of coconut oil in the morning for about a week. Since the oil contains medium chain fatty acids, it will get digested quickly.
 
Ginger
Ginger has anti-inflammatory properties. It gives relief from indigestion and hyperacidity. Ginger contains antioxidants which decrease the free radical production. The active components of ginger 6-gingerol and 6-shogaol exert anticancer activities against GI cancer. The spice is also used to treat nausea, heartburn, flatulence, and infections.
Ginger quickens gastric emptying and stimulates antral contractions. Thus it prevents constipation, bloating and stomach cramps.
 
Method
Chew on a fresh ginger root or sprinkle a bit on toast, baked apples or grilled unbreaded chicken breast. These ginger sprinkled foods help ease nausea and gas pains. You can add grated ginger to your tea to boost your digestive health.
 
Mix equal quantities of ground ginger, cardamom, and fennel to make a fine powder. Add a teaspoon of this powder to water and add a pinch of asafetida. Mix well and drink this portion once or twice a day.
 
Additional Tips To Prevent Upset Stomach
 
If you suffer from an upset stomach once in a while, you can try the various home remedies which we have discussed. But if you experience persistent symptoms you can seek help from a gastroenterologist.
 
You can discuss any medications that you’re taking with your doctor. Some medications may irritate your stomach lining, and a change of medicines will solve the problem.
 
If you’re addicted to alcohol, caffeine and carbonated beverages better avoid it or at least reduce the amount. If you smoke, quitting the habit can greatly help.
 
Include lots of probiotics in your diet. Fermented foods such as buttermilk, sauerkraut, yogurt, sourdough bread, kimchi, and kefir restore the bacterial balance to your digestive system, lowers the number of harmful bacteria and greatly enhances your digestive health.
 
Avoid foods that may upset your stomach. Common triggers include spicy or high-fat foods, alcohol, caffeine and dairy products. Eat smaller meals during the day; this gives your body time to digest the food. Chew your foods correctly: this action prevents swallowing in the air that may lead to bloating.

 

 
Maintain a healthy weight range. It will avoid putting pressure on your abdomen preventing excess acid from backing up into your esophagus. Stress can cause an upset stomach. You can practice relaxation techniques such as yoga to reduce your stress levels. Exercising and taking proper rest will help you to lead an active and healthy life.
Categories
diet Food

Nutrition Facts Backed Health Benefits of Nuts

Nuts are packed with full of nutrient goodness. You will be amazed by the stunning health benefits packed in such tiny natural packages.  We will be dealing with the goodness of almonds, walnuts, and cashew nuts.

Walnuts

Do you know how to eat the walnuts? With the skin, because 90% of the phenols in walnuts are present in the skin. You should try it, even though you have to put up with the slight bitterness of the skin.
Walnuts contain the heart-healthy monounsaturated fats. They are excellent sources of omega 3 fatty acids. These omega 3 fatty acids boost your brain performance.
Walnuts contain a unique form of vitamin E called gamma-tocopherol which protects against heart problems, especially in men. Walnuts are a best friend for your blood circulation. They play a decisive role in improving the quality of blood, vasomotor tone and decreasing the risk of excessive clotting and the risk of excessive inflammation.
Research studies show us that approximately 28 grams of walnuts daily over a period of 2-3 months can help reduce excessive triglycerides, improve HDL cholesterol, reduce high blood pressure and obesity.
Walnuts can substantially reduce your belly fat; you know what? I am living proof of this fact. Walnuts do not increase your weight; it is excellent for people who have type 2 diabetes.
Walnuts are rich sources of antioxidants. It significantly reduces the risk of breast and prostate cancer. It promotes your bone health and provides important bone stability.
I am sure; you are awestruck by the goodness of walnuts the same as myself.

Almonds

These versatile delicately flavored nuts are the freshest in midsummer. I think it is the perfect season to go hunting for almonds. Almonds are rich sources of monounsaturated fatty acids, which are great health-promoting fats.
They significantly reduce LDL cholesterol; almonds are the guardian angel of your heart. They are rich in magnesium, which is essential for veins and arteries. 
Magnesium lessens resistance and improves the flow of blood, oxygen, and nutrients throughout the body. Deficiency of magnesium can lead to a heart attack. Hope you got my point.
Studies show that almonds decrease after-meal rises in blood sugar, not only that, they supply antioxidants to mop up smaller amounts of free radicals. In this way, it protects against the risk of diabetes.
Almonds provide you with double the antioxidant punch; you may wonder how? Almond skin contains 20 potent flavonoids, and its meat contains vitamin E, so when you relish the almonds with their skin, you enjoy double antioxidant benefits.
Glad you took the time to read this article. I think it is brimming with some excellent nutritional information. When you are tired after a long day’s work, or you find your energy levels sagging. Just eat some almonds they are rich in riboflavin, copper, and manganese which can pep up your energy production.
Almonds even prevent gallstone formation. Wow! That’s an amazing lot of health benefits.

Cashew nuts

Think cashew nuts and immediately the aroma of Kheer, lovingly prepared by your mother flashes before you. Am I right?
It is amazing to note that cashews are not nuts, but seeds.  A quarter cup of these wonder nuts contains 98% of copper, according to WHFoods.
Copper is essential for the development of bones and connective tissue, utilization of iron, the production of melanin and elimination of free radicals. So I think cashew nuts are excellent for growing children, to grow strong and healthy.
Now to scare you to death, low amounts of copper can cause osteoporosis, brain disturbances, anemia, and ruptured blood vessels, irregular heartbeat, rheumatoid arthritis, elevated LDL cholesterol, and reduced immunity levels. For heaven’s sake add cashew nuts to your diet but in moderation.
Cashew nuts fight against colon cancer. They contain flavonols called proanthocyanidins, which prevent the division of tumor cells. These flavonols along with the copper present in cashew nuts reduce the risk of colon cancer.
These nuts contain little amounts of Zeaxanthin, which is selectively absorbed in the retinal macula lutea.  This action protects your eyes from harmful UV radiation and also prevents macular degeneration. In short, cashew nuts promotes your eye health.

Takeaway

After all this excellent stuff you read about, I hope you will include nuts in your daily diet. Play with your imagination, and relish it as whole nuts, nut butter or milkshakes. Possibly in any creative way that your minds speak of.
Categories
diet Food health benefits skin women's health

Beauty Boosting Supplements For Your Hair, Skin And Nails

Beauty boosting supplements play an essential role in the health of your hair, skin, and nails reflecting the natural balance within your body.

Beautiful hair, skin, and nails speak volumes about your style and grooming. It enhances your self-confidence and self-esteem. 

Skin Nutrition

 Nutrients support 

  • Skin elasticity
  •  healthy keratin production
  • strengthens healthy skin, hair, and nails
  • provide antioxidant support
  • offer UV protection and 
  • helps to maintain a healthy inflammatory response for skin, hair, and nails.

Beauty boosting supplements

Collagen 

 It is a protein that helps hold the skin together, giving firmness and elasticity. Collagen keeps your skin looking younger and glowing. Glycine and proline are the building blocks of collagen. Include vitamin C in your diet to boost collagen levels.

Keratin

The outermost layer of skin is mostly keratin, and it is the building block for hair and nails. University of Miami researchers found that skin cells made more collagen C4 and C7 in the presence of keratin. The reduction of these two layers results in the wrinkly and sallow skin. Adequate keratin levels are essential to enjoy smooth, healthy skin,

EGCG

This potent elixir can protect against free radical damage to the skin and also against UV damage. EGCG is the component of green tea extracts. They are very efficient in their fight against acne.

Olive fruit extract

The olive fruits contain polyphenols that have exceptional antioxidant content to promote your skin health. Japanese and Italian researchers found that olive fruit extract fights wrinkle formation to give you a soft, supple, and smooth skin.

Silica

Bamboo extract is the most abundant known source of silica and contains over 70% organic silica. Silica helps in collagen renewal. Clinical studies have shown that it reduces wrinkle depth, supports hair growth, and strengthens your nails.

Vitamin A 

It is a potent antioxidant, supports tissue repair and prevents oxidative stress, it decreases the clustering of melanin granules and reduces brown spots or pigmentation.

Vitamin D

It helps in the proper maintenance of hormonal balance and ensures healthy hair follicles. It is a vital vitamin for skin integrity and hair regeneration.

Grapeseed

Grapeseed contains potent antioxidants that support healthy hair growth.

Biotin

This essential B complex vitamin helps you to have gorgeous and stunning nails.

Skin supportive minerals

Zinc, copper, and manganese play an essential role in skin, hair, and nail health. Copper and manganese are necessary for collagen production. Zinc is necessary for skin integrity and wound healing.

Conclusion

Proper nutrition, adequate sleep, and a healthy dose of exercise will help you enjoy beautiful hair, skin, and nails. Supplements can also help you to achieve the desired results.