Easy To Cook Recipes Under 15 Minutes While You Work From Home

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Updated at: Mar 31, 2020

Easy To Cook Recipes Under 15 Minutes While You Work From Home

Have no time to cook elaborate meals due to office work? Here are some easy recipes to follow this time

While you’re working remotely, make sure you stick to your regular eating schedule and keep yourself nourished-not just your stomach, but also your mind and heart. Eating a varied and healthy diet that includes ingredients such as California walnuts that are rich in essential plant-based Omega-3 fatty acids, protein and fiber may go a long way in helping you stay healthy. Walnuts add a beneficial mix of antioxidants, vitamins and minerals to any dish that may reduce risk of heart diseases, lower the prevalence and frequency of depression and boost cognitive health. Hence, also with lesser time to give to cooking and lots of office calls and mails to attend to, it is important to not give up on nutrition while working from home. This is the time to take charge of your health to eat everything healthy and yummy. In particular, include foods that increase your immunity. This is essential to keep safe from the coronavirus scare in times like these. 

So, here are some simple yet delicious and healthy recipes you can make in 15 minutes with walnuts and a few staples you have on hand curated by Celebrity Chef Sabyasachi Gorai.

Energy Bites With Walnut And Fruits

wlnut_bites

Ingredients:

  • Lightly toasted California walnuts: 1 cup 
  • Dates: 3/4 cup 
  • Cranberries in dried state: 1/4 cup 
  • Flaked coconut: 1/4 cup 
  • Flax seeds in grounded form: 2 tablespoons 
  • Honey: 1/4 cup
  • Vanilla extract of any brand: 1 teaspoon 
  • Rice cereal: 1/2 cup 

Method: 

  • Gring together cranberries, flax seeds, coconut, dates, walnuts into a coarse chopped version.
  • Open lid and add vanilla and honey into the grinder and pulse again
  • Take a bowl with cereal and mix the condiments off the grinder. Use your hands to mix the ingredients. 
  • Take the mixture in 14 equal balls and coat the balls with coconut.

Also Read: Best Belly Fat-Cutter Drink: One Glass Cumin-Ginger Water In The Morning

Hummus Made of Curried Walnut 

humus_dip

Ingredients:

  • Drained and rinsed chickpeas: 425g  
  • Salt: 1/2 teaspoon 
  • Peeled garlic clove: 1
  • Olive oil: 2 tablespoons + 2 teaspoons 
  • Squeezed Lemon: 1/2 
  • Curry powder: 1 tablespoon 
  • Half walnuts: 1 cup 

Method:

  • Add chickpeas, salt, garlic, 2 tablespoon olive oil, lemon juice, curry powder and ½ cup walnuts to a food processor and blend until smooth.
  • Roughly chop the remaining ½ cup of walnuts. To serve, drizzle hummus with 2 teaspoon olive oil and top with chopped walnuts.
  • Take a cracker or vegetables for the humus. Dip and enjoy the freshness. Also, you can store the same in an airtight container.

Also Read: What is Alternate-Day Fasting and How Safe Is It? Dr Bathwal Clears It All

Rice and California Walnuts Shake

walnut_shakes

Ingredients:

  • Walnuts: 60 g of 
  • Brown rice (already cooked): 80g  
  • Water: 800ml 
  • Pinch of cinnamon or vanilla

Method: 

  • Take a blender, put all ingredients and fine strain them. It can be kept between 5 days and a week, in a refrigerated glass bottle

Read more articles on Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Disadvantages of Coconut Water, This Health Drink Can Be Bad Too!

Talking about health drinks, the first name that strikes our minds is coconut water. After a good jog, we fetch coconut water to satisfy our thirst and give the required boost of energy. This is also dubbed as nature’s drink, magic drink and what not! This natural drink has been always considered as an elixir for health and body but recently, we came across some disadvantages of coconut water. Yes, the cons of coconut water. Excess of anything is bad. This theory is also true for coconut water. If you are interested to know more, keep reading.

Disadvantages of Drinking Coconut Water In Excess

Never drink more than one coconut water a day or else you h=may have to face its severe consequences. Also, packaged coconut water is more damaging than fresh coconut water.

1. High on calories

We bet, most of you don’t know that coconut water has high-calorie value. Though it has low sugar content as compared to fruit juices and other energy drinks, its calorie content is higher. There are about 60 calories in 11 ounces of coconut water. You wouldn’t want to up your calories, or do you?

coconut water

2. Has Diuretic Properties

Coconut water possesses diuretic properties and you may end up taking frequent trips to the washroom if you drink it in excess. This is why you must drink it in moderation as then it will only provide hydration and energy boost.

Also Read: Get Your Vitamin C Dose With These Non-Citrusy Foods

3. It is not preferable for athletes

After a rigorous workout or practice session, your body becomes dehydrated. In such a case, avoid coconut water. It is always better to drink water post workout as it has high sodium content which the body loses during exercise. Also, in the feeling of thirst, you may end up drinking a couple of glasses which is not good for your body and health.

4. Unsafe for people who have some kind of allergy

If you have any kind of fruit or nut allergy, then coconut water may trigger the problem. Coconut, being a tree nut may aggravate allergic reactions in the person that would lead to illness and may also turn severe in some cases.

Also Read: Handy Tips To Order Healthy At A Restaurant

5. May Spike Blood Sugar Levels

Coconut water may be low sugar but it is high in calories and carbohydrates which are both foes of diabetic patients. However, they may drink coconut water in moderation but regular consumption is not advised.

6. May Cause Low Blood Pressure

For a patient of hypertension or high blood pressure, coconut water can be fatal! Those on medication should avoid coconut water as it may take their blood pressure levels to the extreme low. If you love coconut water, you must take your doctor’s permission. 

7. Causes Electrolyte Imbalance

Talking about the mineral content in coconut water, sodium is low and potassium is high. If a person consumes an excess of coconut water, then the potassium content in the body would increase causing electrolyte imbalance and inviting serious health complications. People who are exposed to heat and humidity should be extra careful as drinking coconut water may expose them to a condition called hyperkalemia where the person may even fall unconscious.

Read More in Healthy Diet

Best Belly Fat-Cutter Drink: One Glass Cumin-Ginger Water In The Morning

Are you worried about your weight when this lockdown period ends? There are numerous memes on Social media about weight gain during quarantine and you must be laughing reading them. But, don’t take this lightly. Laziness, binge eating and no physical labor can actually make you gain 4-5 kilos in just 20 days! If you are in no mood to get fat or obese with a bulging belly, you must watch out your diet & physical fitness. We are here to give some tips on how to stay fit & healthy with limited resources. Here is a fat-cutter drink that you must drink on an empty stomach to melt all the fat deposits & stay in shape.

ginger water weight loss

Best Fat-Cutter Drink

Most of you might be following a fitness routine until the lockdown happened. Now that you are locked in your apartment, you cannot jog or run in there, for obvious reasons! So, the only way left to keep yourself in your best health is following a healthy diet plan. Eat clean, increase fluid intake, take part in household chores and do exercises that can be done in a limited space. As you are busy taking care of your health, you’d feel positive. Also, please avoid ordering online as this is both unhealthy and risky for health. Here’s is a simple fat-reducing drink recipe for you that may work wonders if you drink it daily on an empty stomach.

Jeera-Ginger weight loss drink recipe

Here are the ingredients you need to prepare this magical concoction. We have also mentioned their health advantages to clear out why they may work.

Cumin seeds or Jeera- This spice is commonly used in Indian cuisine and it great for boosting metabolism. It fastens the fat-burning mechanism in the body to help you get rid of all the unnecessary deposits. Jeera is also beneficial for gut health as it aids indigestion, bloating, constipation, acidity, etc. issues.

jeera

Ginger– The compound gingerol, found in ginger has anti-inflammatory properties to deflate the stomach. It is also rich in antioxidants to boost immunity and fight off autoimmune diseases. Consuming ginger daily would keep you away from seasonal flu.

Also Read: 5 Cooking Tricks For Weight Loss During Quarantine

Lemon– We all know that lemon is an amazing weight-loss food. Those who drink warm lemon water daily can never get fat! On a serious note, lemon has more antioxidants than ginger to treat bloating and other digestive problems.

Honey– Honey is a natural sweetener that gives a sweet taste to the drink.

Black Salt- This is one of the healthiest salt variants and a pinch of black salt in your drink would make it taste like a fancy mocktail.

Water- Lastly, but most importantly water. Your body needs fluid and the more water you drink, the less hungry you’ll feel and the more hydrated the body will be to tackle digestive problems.

weight loss drink

Also Read: Weight Loss Drink To Lose Belly Fat In Just One Week

Recipe of Jeera-Ginger Drink

  • In a pan, add two glasses of water. You can increase the quantity as per the serving.
  • Add crushed ginger and half teaspoon cumin seeds or jeera to it.
  • Bring this to a boil and cover with a lid. Keep it aside for 2 minutes.
  • Now strain the water and add honey, lemon juice and black salt as per your taste.
  • Your jeera-adrak drink is ready.
  • Drink this warm to get maximum benefits.

Read More Articles in Weight Management

Navratri Fast Diet Chart: Do It The Right Way With Nutritionist Tips

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Updated at: Mar 30, 2020

Navratri Fast Diet Chart: Do It The Right Way With Nutritionist Tips

During Navratri fasting helps in detoxification and boosts digestion and enhances your energy levels.

Navratri diet is one of the healthiest when you do it the correct way. Fasting on Navratri is believed to invoke the power of Shakti in your body, which is the eventual detox you can get. So this Navratri, be wise and go for a nutritious and balanced diet. Make sure your Navratri thali has a little of every dish you can have so that you get all the nutrition from the ingredients. And have plenty of water, without which these nine-days will be incomplete.

One should try to follow the fasting diet in terms of days. Here is how to do it?

Day 1 to 3 

Follow this plan for the first three days in which have carbohydrate-rich breakfast which includes, Sabudana, Samak rice, Rajgira and Kuttu atta preparations. Then for the whole day following the fruit diet having fruits such as apple, banana, papaya, watermelon, and grapes. 

Day 4 to 6

fruit

During the next 3 days, you can eat a one-time meal in lunch of the traditional Navratri a diet with fluid intake for rest for the meals which may include fruit juices, chaach, coconut water, lemon water and milk.

Also Read: Make Your Pizza Healthy With These Base Substitutes

sabudana

Day 7 to 9

On these days one can follow the traditional Navratri diet for dinner and rest keep a fruit diet for all the day. 

Also Read: What Is The Difference Between Vitamin and Protein

Some of the Tips To Fast In A Right Manner:

diet plan

Ms Avni Kaul, Nutritionist, Wellness Coach & Certified Diabetes Educator, Founder of NutriActivania shares some fasting tips.

  • Have small and frequent meals at a regular interval to keep your metabolism working.
  • Drink water regularly to keep yourself hydrated. You can also drink herbal teas (green tea), lime water or coconut water and also water infusions like jeera, ajwain, haldi.
  • Try to refrain from eating fried preparations rather opt for baked, grilled options like baked puri's, grilled sweet potato chat that will assist you in maintaining your healthy weight.
  • Try eating Kuttu ki roti instead of the pakoras or puris made from Kuttu atta, buckwheat is extremely high in dietary fibre; making you feel full, it also has calcium and protein but it absorbs plenty of oil hence pakoras must be refrained from eating as far as possible. Also, instead of fried aloo-chat have boiled or grilled, roasted chat.
  • Potato is the main food during Navratri but tries to limit its intake as much as possible or mix potatoes with Lauki and prepare muthias out of them.
  • Go for skimmed milk rather than consuming whole milk. You can also have double-toned milk.
navratri

Follow The Diet Plan And One Will Never Feel Low On Energy

  • Begin your day with a water infusion (1 glass water + 1 tsp soaked ajwain/ zeera/ saunf seeds)
  • For breakfast, consume baked sabudana cutlet/khichdi.
  • Have coconut water or fruit juice with 1 fist nuts around noon.
  • For lunch, go for Rajgira roti with lauki sabzi and a glass of chaach with rock salt.
  • During mid-afternoon, eat yoghurt.
  • In the evening, have fruits and seeds
  • For dinner, begin with vegetable soup or a bowl of salad
  • Post Dinner have 1 glass of milk if feeling hungry or end your day with herbal teas (Green tea, oolong tea)

Read More in Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Some Surprising Health Benefits Of Nigella Seeds or Kalonji 

Nigella seeds are popularly known as Kalonji in India. They may not be used as often as cumin seeds(Jeera) or Carom seeds(Ajwain) but these are equally nutritious. Also called black cumin, kalonji is a flavorful spice that has its own sweat and nutty flavor. There are some traces of kalonji being used as a medicinal remedy centuries ago. It aids digestive, respiratory and a variety of health issues. Loaded with antioxidants, vitamins, fatty acids and a wide range of trace elements, kalonji deserves a place in your diet. This article sheds light on all the probable health benefits of nigella seeds aka kalonji.

1. Fight free radical damage

Kalonji is packed with antioxidants which are great to prevent free radical damage by neutralizing their effects on the body. Also, these reduce the oxidative stress to avert health dangers caused due to oxidative stress such as cancer, heart issues, premature aging, etc. Obese people must include these seeds to their diet as it aids weight loss while fixing digestive health.

2. Reduces Cholesterol levels

For a healthy body, one should have normal cholesterol levels. There are two types of cholesterol- good(HDL) and bad(LDL). High levels of bad cholesterol are detrimental to your health. These not only affect the functioning but also risk you for heart ailments. Kalonji reduces the LDL and blood triglycerides levels to prevent its repercussions on the health.

Also Read: Foods To Boost Immunity And Keep Safe From Coronavirus

3. Prevent cancer

There are some studies claiming that consuming kalonji can kill breast cancer cells. Besides, it may also fight against other cancers such as prostate cancer, skin, lung, colon and pancreatic cancer. Their high antioxidant levels fight free radicals which are helpful in averting cancer risk

4. Aids weight loss

kalonji weight loss

Can kalonji help in weight loss? Yes. The regular consumption of kalonji is associated with weight loss. Its active compound melts down fat reserves in the body that helps in reducing body weight and regulating Body Mass Index or BMI.

Also Read: Drink Coffee With Lemon For Weight Loss

5. Keeps infections at bay

By destroying the harmful bacteria, kalonji can protect you against infections and autoimmune diseases. These are said to possess antibacterial properties to keep bacterial infections at bay. These infections could be a skin infection, ear infection or other kinds of bacterial infections. Wounds can turn fatal for diabetic patients. Eating nigella seeds can reduce the chances of infection thereby securing the health of the person. These black seeds are also linked with inflammation which acts as a protective factor to secure overall health.

6. Secure Liver health

The liver is one of the vital organs of the body. It produces and processes essential nutrients, metabolizes drugs and flushes out toxins for better-functioning liver. Some studies suggest that eating kalonji may protect against kidney and liver damage but there is no scientific evidence to back this. However, it does aid liver problems with its anti-inflammatory properties.

Read More in Healthy Diet

Top 10 Foods To Balance Your Hormones

Hormones nearly control every aspect of how we feel, and the effect of insulin, serotonin, cortisol and dopamine can all be affected by the food choices we make. The macronutrients( fat, carbohydrate and protein) in food plays a role in how hormones function and how they are synthesized in the body.  However, there are certain foods that can help balance out your hormones without having to take any medication. Ensuring a healthy diet can keep your body functioning optimally. Consuming unhealthy foods such as sugar, high glycemic foods and alcohol can have a negative impact on your hormones, so do not eat these foods excessively. 

Here are 10 foods to add in your diet and make your hormones balanced in a natural way

Avocado

avocado

Avocados have got more health benefits than you think. The delicious taste can be a great go-to-brunch treat and can help manage stress hormones. They even impact the hormones that control your menstrual cycle. Beta-sitosterol present in avocado affects blood cholesterol levels and helps balance the stress hormone cortisol. Avocados have plant sterols that effect on estrogen and progesterone, these two hormones are responsible for regulating ovulation and menstrual cycles.

Flaxseed

flaxseed

Phytoestrogen is a significant source found in flaxseed, and it contains a type of phytoestrogen called lignans. Lignans have been suggested to have protective benefits against certain types of cancer having both an estrogenic and antiestrogenic effect. Flaxseed also contains a great source of omega-3 fatty acids, fibre, and antioxidants. You can add it to your oatmeal.

Also Read: 7 Simple Ways to Add More Protein to Your Diet

Broccoli

broccoli

This vegetable helps maintain estrogen balance, and due to its high level of calcium, it can also help with premenstrual syndrome. The phytoestrogenic compounds in broccoli promote beneficial estrogen metabolism, helping to get rid of ‘bad’ estrogens from the body. Cauliflower, bok choy, Brussel sprouts, cabbage, turnips, and kale are some of the cruciferous vegetables that you can enjoy.

Pomegranate

The enzymes in women’s bodies like estrone and estradiol get converted with the help of natural compounds. It is a powerful estrogen that plays a role in the origin of hormone-dependent cancers.

Also Read: Sencha Tea: The Japanese Green Tea With Excellent Benefits

Leafy Greens

Being rich in nutrients and antioxidants, they help prevent inflammation and lower levels of stress, which can help improve cortisol levels and help with estrogen balance. Collard greens, spinach, kale, beet greens, dandelion greens, and swiss chard are certain veggies that are a good source of iron. Since iron deficiency can lead to issues such as fatigue, brain fog, and headaches. It is good to have leafy greens in your daily meals.

Nuts

nuts

Nuts such as almonds have an effect on your endocrine system that assists in lowering your levels of cholesterol. They also help in maintaining blood sugar levels and lower insulin. Walnuts contain polyphenols that protect the heart and cardiovascular system by fighting free radicals in our body. The presence of anti-inflammatory properties and omega-3s can be good for brain health

Soy

soy

Soy may affect estrogen level, but eating them can have positive benefits especially during menopause. Bean contains edamame and tofu which can have an effect on menopausal women. This can also diminish symptoms like hot flashes and reduce the risk of breast cancer in some people with a diet, according to an article by Mayo Clinic. 

Turmeric

turmeric

This is a great remedy to treat inflammation as it is made of curcumin, turmeric is found to have healing properties. According to a study in 2009 published by the US National Institute of Health, found that turmeric had the ability to ease the pain for individuals with arthritis just as much as ibuprofen could. They can also minimize menstrual pain, such as period cramps.

Quinoa

quinoa

It is a complex carbohydrate that helps keep your blood sugar level steady, which in turn keeps insulin and androgen levels constant. They are a great source of protein and fibre as well, keeping your hormones balanced.

Get Your Vitamin C Dose With These Non-Citrusy Foods

What is the first thing that comes to your mind as you hear ‘Vitamin C’? The most probable answers would be lemon and orange or any other citrusy food. People often think of sour food items when they talk about rich sources of Vitamin C, but this is not the case at all. There are a lot of non-citrusy foods also which provide high amount of Vitamin C and antioxidants to the body. For most people who have health problems like gas and indigestion from vitamin-C, there are some fruits and vegetables that are vitamin-C but not sour. In this article we will tell you 5 such food items which are non-citrusy but dense in Vitamin C content. Add these to your diet to stay safe from coronavirus and other autoimmune bodies.

A research conducted by Japan’s National Cancer Center Research Institute East found that increased consumption of vitamin C increases the level of antioxidants in the body by 30%, which aids inflammation in the body. Therefore, one must include Vitamin C-rich foods in their diet.

Guava

Guava is has a high concentration of Vitamin C in it which is hidden behind its sweet taste. Regular consumption of guava fruit is found to lower cholesterol and blood pressure levels that is good for heart health. It also contains ascorbic acid which is known for its immunity-boosting properties.

Guava

Broccoli

Eating half a cup of cooked broccoli gives the body about 50 mg of vitamin C and is also not sour in taste. Broccoli is a great source of vitamins K and C and at the same time, it is a good source of folate (folic acid) and also provides potassium and fiber to the body. Vitamin C builds collagen, which is the elementary material for body’s tissue and bone. At the same time, it helps in healing wounds. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Also Read: Strawberry Tea Keeps You Warm In Winters

Strawberries

strarberry

These red juicy berries are exceptional source of Vitamin C. These contain flavonoids, manganese and other antioxidants apart from vitamin C. A study by Oklahoma State University in the United States showed that a daily intake of strawberries reduces the risk of heart diseases along with a healthy reduction in the levels of bad Cholesterol.

Papaya

The body gets 87 mg of vitamin C by eating papaya. According to a study published in the journal, it is beneficial for the health of people suffering from Alzheimer’s. It helps in reducing inflammation and tension in the body. At the same time, it also reduces cholesterol. Papaya is rich in fiber, vitamin C and antioxidants that prevent the formation of cholesterol in your arteries. At the same time, it helps in weight loss. While it also promotes immunity, it is also good for diabetics.

Also Read: 9 Foods That Have More Vitamin C and Antioxidants Than Orange

potato

Potato

This vegetable is a rich source of vitamin C. This vitamin in potato acts as an antioxidant and prevents cell damage. Potatoes also contain good amount of fiber, potassium, vitamin C, and vitamin B6 etc. It helps to improve heart health by lowering cholesterol. At the same time, potato fiber helps in reducing the amount of cholesterol in the blood, which reduces the risk of heart disease.

Read More in Healthy Diet

Weight Loss During Quarantine: 5 Cooking Tricks For Fitness & Weight Control

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Updated at: Mar 28, 2020

Weight Loss During Quarantine: 5 Cooking Tricks For Fitness & Weight Control

Some simple tricks can help in managing your weight during the lockdown. Watch out your diet when you cannot workout for weight loss.

Instead of cribbing about not being able to go out, take the lockdown move in a positive way. Not only you are defending yourself against the lethal coronavirus but also getting the family time which was limited to weekends. You have so much time to spend with your loved ones and do things that you didn’t do in the past years. Utilize this time in building your health and fitness. Those who believe that fitness and exercise can only be done in gym and parks are absolutely wrong. Exercising can be easily done at home even with limited resources. One thing we must not forget when we talk about fitness is diet. Diet plays a very important role in keeping you healthy and hearty. Now that you cannot dine out, take advantage of the free time and cook yourself. If you are willing to not put on by just eating and chilling, here are some simple cooking hacks that you should follow. Not only these would aid weight loss but also strengthens your digestive system. Without further ado, read on to find these amazing tricks.

Add Curry Leaves 

Curry leaves or sweet neem is highly-used in South Indian cuisine. It would be right to say that South Indian food is incomplete without tempering the food with curry leaves. Is this the secret behind their lean and fit body? Could be. Not only curry leaves aid cholesterol but it also melts the fat cells present in the body to prevent fat accumulation. Curry leaves have great detoxifying properties to flush out toxins from the body. You won’t be troubled by any stomach ailment thereafter.

curry leaves

Also Read: Curry Leaves Aid Diabetes, Know From The Doctor

Skip Red Chilly For Black Pepper

Make black pepper a must in your cooking. This is one spice that is exceptionally good for your stomach. While most people do think that spices are bad for weight loss, black pepper is an exception. Black pepper-turmeric is the most effective fat-cutter combination. It boosts immunity and reduces toxicity.

One teaspoon of ghee on top

ghee

Don’t raise your eyebrows after reading this! Fats are foes but healthy fats are always welcomed. Clarified butter or ghee is a healthy fat which in a regulated amount is good for health and weight loss. Adding just one teaspoon of ghee in your food will enhance its taste and releases the fat stored on different parts of the body. Clarified butter contains omega-6 fatty acids which aids to reduce body fat levels while maintaining proteins and lipids.

Also Read: Treat Indigestion and Boost Immunity With Ghee, Turmeric And Black Pepper

Curry with gravy

Eating vegetables and fruits alone wouldn’t do any good for you. Your body must absorb the nutrients in them to forward the nourishment to other parts. Dry vegetables usually contain fewer nutrients as compared to gravy curry. Therefore, make it a habit to cook veggies in gravy. Also, try to eat hot curry so that the gravy relaxes your throat too and make it clear.

food

Boil vegetables before cooking

Instead of frying vegetables for curry, make it a habit to boil them separately before and then add to the gravy. Prepare the tempering in a separate pan and add the boiled vegetables in it.

Read More In Weight Management

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Navratri Diet: Eat These Foods To Boost Immunity And Keep Safe From Coronavirus

Currently, the complete focus of the entire nation is on Coronavirus and how we can defeat this. The 21-day lockdown is not enough to fight this deadly virus but we also need to boost our immunity to prevent the infection. As Chaitra Navratri has begun, most of you must be fasting. While it is okay to continue your religious offerings, you must take extra care during this pandemic situation. As we all know, novel coronavirus is spreading like wildfire. Along with home quarantining, we should also maintain our immune-boosting diet. 

Foxnuts

makhana

Foxnuts or Makhana is the healthiest dry fruit and apt for fasting. Not only it keeps you full for a long time but it also ensures boosting immunity. This has zero calories which means that no matter how many foxnuts you eat, it won’t affect your body weight. It also contains high fiber and protein which is sufficient to keep you energetic throughout the day. These contain detoxifying properties to flush out the unnecessary material from your system.

Green Veggies

As we all are distancing ourselves from unhealthy and outside food these days, including green leafy veggies in our diet is a must. Especially for those who are observing fasts, eating green vegetables are allowed and it is the best to suffice the nutritional needs along with enhancing immunity. You can add veggies like broccoli, cabbage, spinach, bitter gourd, etc. in your meal planning. Whenever you feel hungry, prepare a green juice and drink. This will make your stomach full and body detox.

Also Read: What Is The Difference Between Vitamin and Protein

Pumpkin

pumpkin soup

What’s better than a hot & bright yellow soup on a quarantined day! Don’t make face for pumpkin but this soup is extremely tasty and nourishing. This is probably the best and filthiest drink for Navratri fasting. It is packed with amazing immunity boosting agents that are sure to protect you against coronavirus. Instead of fried foods, go for healthy soups.

Vitamin C

We all know how important vitamin C and antioxidants are these days to protect against coronavirus. Turmeric is something one must consume on a daily basis for better immunity. But since fasting doesn’t allow turmeric consumption, you can have other Vitamin C foods such as oranges, lemon, capsicum, red and yellow bellpeppers in your diet. Also, try cocum juice which is made with tamarind and imli chutney. This would add taste to your food and also strengthen the immune system.

Dry Fruits

dry fruits

Sitting idle and inactive makes you hungry, agree or not? At such times, just munch on a handful of dry fruits such as almonds, walnuts, dates, raisins, pistachios, etc. It is better to avoid cashews as they have high fats and since you are not doing much labor, it is better to avoid. Vitamin E in these nuts is good for immunity.

Samak Rice

samak rice

These are fasting-special rice with high fiber content. Eating Samak rice would keep you feeling full for longer and also it aids digestion and detoxification which are of utmost importance during coronavirus pandemic and quarantine. You can prepare porridge, pulao, etc. with Samak rice.

Also Read: Make Your Pizza Healthy With These Base Substitutes

Fasting Diet Plan

  • Morning: Eat a handful of nuts with your regular cup of tea or coffee.
  • Breakfast: Milk with unsalted roasted foxnuts. Alternatively, you may drink banana milkshake or coconut water or fruit juice along with a handful of roasted peanuts.
  • Lunch: Eat samak rice porridge or boiled potato chaat with mint chutney. You may also eat curd with that, whatever you feel like. 
  • Evening snack: Coffee or tea with roasted makhana.
  • Dinner: One big bowl of pumpkin soup or sago(sabudana) khichdi.

Other Important Recommendations By Dietician

  • Use jaggery over sugar in your meals.
  • Avoid fried foods as much as you can.
  • Gargle with sendha namak. WHO has recommended gargling with saline water to keep away coronavirus.
  • Instead of milk tea, drink herbal teas. Black tea boosts immunity over milk tea.
  • If you are growing wheatgrass or ‘doob ghaas’ for navratri pooja, better take a shot of it daily as it is rich in multivitamins.

Read More in Healthy Diet

Best Weight Loss Drink During Lockdown: Black Coffee With Lemon

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Updated at: Mar 26, 2020

Best Weight Loss Drink During Lockdown: Black Coffee With Lemon

Black coffee and lemon is an unusual but great combination for weight loss, skin care and more. Read the details below.

No more regular milk coffee! This is what you must do to keep your weight in place during the lockdown. Milk is an enemy if you are on a weight loss mission. Other than treating hangover, black coffee may also help in reducing some weight. Lemon, on the other hand, is packed with Vitamin C and antioxidants to fight off free radicals and promote fat burn. Together these two are a powerful mix that offers some amazing health benefits including weight loss and digestive health.

Coffee is certainly the second most-consumed beverage in the world after tea. Its caffeine content is addictive which is why it becomes difficult for some people to function without coffee. As it stimulates the central nervous system and activates brain cells, you feel more alert and relaxed after its consumption. On the other hand, lemon, citrus fruit is the most consumed fruit of the family. This is known for its medicinal, antioxidant and anti-inflammatory properties. Mixing these both is unusual but it is found to be great for weight management.

Probable Benefits Of Drinking Lemon Coffee

1. Melt body fat

This is speculated but there are no claims to verify this. Lemon has fewer calories which could make it ideal for weight loss and coffee stimulate fat-burning mechanism which is why this combination can aid weight reduction. Consuming this concoction may help to metabolize fats and produce energy with fewer calories. You can get rid of the unwanted fat with lemon coffee.

Also, it is noted that caffeine increases metabolism which ultimately helps in losing weight by keeping your stamina levels up. Thus, you’ll end up burning more calories.

drinking coffee

Also Read: Carom Seeds Or Ajwain Helps In Weight Loss

2. It eases headaches

Well, those who get hangover would know the importance of coffee for the purpose. Headaches and heavy-headedness are believed to be treated with lemon black coffee. This is the best home remedy to tackle a bad headache. The reason behind this is that it gives a vasoconstrictor effect to constrict blood vessels to restrict blood flow to the head and aid headaches. However, you need not take this as a regular medicine for headaches. Overdose of both caffeine and citric acid is bad for health. 

lemon coffee

3. It aids diarrhea

Indigestion is the reason behind diarrhea. Due to an upset stomach, excretion is affected which leads to diarrhea condition. Brew a cup of black coffee and add some lemon juice to it and drink to stimulate your colon. It will help you to get your stomach health fixed. Not to forget, the loss of fluids during diarrhea may cause dehydration and worsen health conditions.

coffee

Also Read: Proven Home Remedies To Treat Diarrhea Naturally

4. Skin care benefits

How can your skin become glowing and radiant with black coffee and lemon? Antioxidants found in lemon fight free radicals which damage skin whereas the CGA content in coffee boosts hydration and blood flow to bring the natural glow. This shows that drinking black lemon coffee would not only help you stay fit and healthy but also keeps your skin youthful and bright. Grab your cup of lemon coffee now!

Read More in Weight Management

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

WHO Suggests Some Fun Ways To Stay Active During Quarantine

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Updated at: Mar 26, 2020

WHO Suggests Some Fun Ways To Stay Active During Quarantine

Are you worried about your fitness during quarantine? WHO has some suggestions that you can implement for keeping your health & activeness.

If there is something that is most important these days is your and your family’s health. This quarantine period is definitely testing our patience but it is the best way to deal with the ongoing coronavirus pandemic which has already taken thousands of lives and continues to affect millions. While you are asked to stay at home, it doesn’t mean ‘Eat Sleep Repeat’. You must keep your body active through this 21-day period so that you are able to celebrate the defeat of this deadly virus.

This is a stressful time but the best way to stay hopeful is by keeping your health. You must look after your physical and mental health during the quarantine period to prevent getting any other illness. The World Health Organization (WHO) urges and encourages everyone to stay healthy at home and be active by doing some easy physical activities.

These are fun and you may do these with your family or with whom you are quarantined. Enjoy the period. Here is the Instagram post with five recommendations by WHO.

1. ‍Take exercise classes online

 exercising

We know that you are unable to go to the gym because of coronavirus. But here is an idea to continue your exercise routine at home. Take online exercise classes. You may enroll yourself in an online exercise class and practice as per the instructions. Also, if your trainer is able to conduct online sessions wherein he/she can guide you through, it would be best. With whatever resources are available with you, you can exercise without missing your training session.

2. Dance to music

If you have a fondness for music and your feet automatically start dancing with the tunes, this is an amazing exercise. Play some good music and start! For this, all you need is a good free space and music. The best area to conduct this session in the living room as that part is mostly spacious. You may ask your quarantine partner(s) to join in for a fun session.

dancing

3. Play active video games

If you are a gaming fan, why not try active video games. This isolation and social distancing must have taken a toll on your health and wellness but it is your duty to take care of your body. Get a video game partner and start.

Also Read: How To Choose The Right Yoga Mat?

4. Skipping rope

This is probably the best exercise if you can do it. Not only it will exercise your body but also the core. Surprisingly, skipping rope provides nearly similar results as a regular workout would do! Try as many skips as you can and gradually increase the number to see your stamina, strength and endurance at peak on the day of release.

skipping rope

Also Read: Do Rope Wall Yoga To Challenge Your Body To Increase Strength and Stamina

5. Muscle strength & balance training

Search or ask your trainer for the home tools to conduct balance and muscle strength training. You do not necessarily need gym equipment for these kinds of training. Some tools are there in your home which can help you in maintaining your muscles and balance training.

Read More in Exercise & Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Navratri Special: Kickstart The Festive Week With A Navratri Immunity Booster Plan By Dr Bathwal

Fasting rejuvenates our body, mind and soul. This Navratri is surrounded by coronavirus pandemic. Hence the menu is planned by keeping immunity booster foods like vitamin c rich foods- red capsicum, amla, guava, kiwi fruits, mint and coriander leaves, lemon and kokum. When you have diets rich in vitamin C, it boosts your immunity. Tulsi is a highly recommended and its combination with ginger helps in digestion and removes phlegm and sore throat. Cinnamon also helps in boosting immunity. Gulkand aids in the digestion of food and protects your body from heat. Prefer boiled potato and sweet potato over fried potatoes, as potatoes are healthy only once boiled. Please follow your Navratri rules where applicable.

Read the chart by following these points into consideration: M1: Early morning,   M2: Breakfast,   M3: Mid-morning snack,   M4: Lunch, M5: Evening Snack, M6: Dinner,  M7: Dessert (optional)

Day 1

day_1_navratri_chart

Day one of the fasting is all about balancing your meals throughout the day, without actually overstuffing yourself. Make a balance of good fruits, liquids and some snacks to munch on. Here is the chart for day 1 of eating everything right to start your Navratri celebration appropriately. 

Also Read: What is Alternate-Day Fasting and How Safe Is It? Dr Bathwal Clears It All

Day 2

day_2_diet

The day can have some salads and the various Navratri food, including samac rice. Samak rice is a kind of millet that is often used extensively during the fasting season. Freshly infused teas are a great way to detox during this phase when we often end up eating dense food during the Navratri festive time. 

Day 3 

day_3_navratri_dietThe day 3 of Navratri diet plan can have some seeds, milkshakes infused teas, etc. Also, this chart includes laddoos, kofte made of bananas, curd, potatoes and the much-preferred makhanas or foxnuts. Make sure that you eat in line with the hunger and in controlled portions too. 

Also Read: Build Your Immunity With These 3 Anti-Inflammatory Recipes By Dr Bathwal

Day 4 

day_4_diet_plan

Day 4 starts with teas, smoothies, etc so that one does not find an alibi to eat more while fasting. It is common for one and all to keep stuffing their bodies with delectable yet heavy Navratri snacks, but in every case, moderation is a must. 

Day 5

day_5_diet_plan

Along with the food, make sure you practise chanting early morning and before bed going to bed. If you cannot move out of the house, move within your house, do some household chores, that is an excellent exercise on its own and don’t forget Yoga. Put some music on and dance at home.

Day 6

day_6_navratri_diet

The last few days of Navratri is all about feeling the change and difference in your body after following a diet routine like this. Hence, make sure that you do not give up on eating anything that is not in line with the diet plan.

Day 7

day_7_of_navatri

Kickstart your day with an infused tea, and also some have some yummy halwa. Day seven is all about eating clean yet wholesome. Do not ditch the rotis made of amaranth flour, as it is incredibly high on nutrition and yummy to eat too.

Also Read: Are Protein Bars Actually Good For Health? Explains Nutritionist Swati Bathwal

Day 8

diet_day_8_tips

This is the last day for all to end the festive week. The whole plan had teas without milk for a reason. Try tea without milk as polyphenols in milk help in building immunity, adding milk reduces the absorption of polyphenols. Use jaggery or shakkar over white sugar and choose amaranth over buckwheat flour alone.

Here’s wishing you all safe and a Happy Navratra.

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Try Out Household Chores Like Kartik Aryan and Katrina Kaif To Stay Active During The Quarantine Phase

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Updated at: Mar 25, 2020

Try Out Household Chores Like Kartik Aryan and Katrina Kaif To Stay Active During The Quarantine Phase

From Kartik Aryan to Katrina Kaif, These Btown celebrities know how one can stay fit and lose calories with household work

The entire nation has been on lockdown due to the outbreak of the novel coronavirus pandemic. The government decided to lockdown for 21 days and have urged the citizens to stay at home. Even Bollywood celebrities are making the best use out of the self-quarantine period by doing workouts at home and helping with some household chores as the maids and helpers are also practising home-quarantine. Instagram is now filled with various challenges like antakshari or a fitness challenge. Our favourite Bollywood celebrities have been keeping us updated on how to stay fit at home.

household_Chores_for_fitness

Also Read: Coronavirus Making You Sit At Home? Fitness Trainer Yasmin and Katrina Kaif Share How To Workout At Home

Actress Katrina Kaif recently posted an Instagram video where she is seen washing dishes. In the video, the actress talks about how, due to self-isolation, being practised, her house help wasn’t there, and she has taken up the challenge to do household chores. While she was washing the utensils, she also gave us a trick to do the same and save water in the process. A short tutorial was given to those who forgot to do their household chores. Appreciating the house help, she wrote, “�� +��=���� makes u appreciates all the help we have at home #socialdistancing #staysafe #helpoutathome”.

Not only Katrina but we have seen Kartik Aryan following the footsteps too. Being handsome as he is, he could be seen washing dishes. Kartik’s sister captured the scene. He captioned the post, “Kahaani Ghar Ghar Ki…”.Kritika Tiwari who also wrote the hilarious caption: “Don’t mistake this for Quarantine. This is the usual scene at home @kartikaaryan.”

Household Chores For Weight Loss

Many celebrities have indulged themselves with household chores due to coronavirus. And we can see these celebrities catching up with a lot of other hobbies too. These chores can be a great way to lose weight. We all know how important it is to exercise and maintain a healthy diet. But the quarantine phase has made it difficult to work out. But do you see these household tasks can burn those calories? Whether it is cleaning, cooking and doing them in your free time. It will also strengthen your muscles. You could do this by making your household chores count. According to the weight of 150 pounds, the person can burn about 150 calories an hour in this way.

The age, weight, and gender play a main role, on average it is possible to burn anywhere between 100-300 calories per hour doing household chores, depending on the type of activity and vigour with which you do the work. Based on a bodyweight of 150lbs, to help you determine how many calories you might burn doing about an hour of daily household work or cleaning:

  • Sweeping x 10 minutes = 37 calories
  • Vacuuming x 10 minutes = 37 calories
  • Ironing x 20 minutes = 50 calories
  • Mopping x 20 minutes = 42 calories
  • Making beds x 10 minutes = 23 calories
  • Washing dishes x 10minutes = 26 calories
  • Total time:  1hr 10 minutes = 215 calories

moping_For_complete_fitness

Also Read: Banish Back Fat With 5 Easy Moves

Monitor these and calculate your calories so that you would know whether you are shedding weight. Stay at home and workout by doing these chores. Follow Bollywood celebrities to know more about how you can keep yourself engaged and entertain yourself. It is important to exercise at this time as we all are stressed about the situation. So, household chores could be the best way to keep yourself busy and fit.

Read more articles on Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Prevent Overeating While Working From Home By Following These Simple Tips

Gaining pounds being at home isn’t something uncommon. Working at home without the structure of an office environment can inevitably cause a problem of overindulgence. Settling into a new routine can be a bit tough, especially challenging for people who get their hands on the snack. Let’s look at the strategy for eating healthy while working from home.

Stick to a proper schedule

proper_Schedule_Working_Frm_Home

The best way to start your day is when you have a schedule. Wash your face, put on some clothes and set smartphone boundaries and also to eat. Avoid snacking here and there as this is the biggest mistake of gaining weight. Set up your day with a lunch break, a few small breaks and a focus on the most critical meal, which is breakfast. Have a healthy breakfast like warm oats with nut butter and fruit, or avocado and eggs on toast. Including protein-rich breakfast to your diet can keep your sugar levels balanced, so you are not looking for a snack in an hour. Don’t eat while you are working. Distracted eating can increase the susceptibility to overeating. This will also help you focus on your work and can help you eat more mindfully. 

Also Read: Here Are Some Best High Protein Breakfast Ideas For Weight Loss

Limit caffeine intake and increase hydration

less_Coffee_during_Work_from_home

We all know that having too much caffeine is not suitable for your health. The Food and Drug Administration (FDA) suggests 400 milligrams is typically safe, depending on the person. Keep in mind that timing is essential. Have your coffee between 9 and 11 AM to have a natural sleep and wake cycle. Drinking water can help you feel full, hydrated and avoids unnecessary snacking when not hungry.

Have healthy snacks ready

If you cannot control your starving, you don’t want to overdo it with snacking. Have fruits instead of junks. Go for a salad with green vegetables. You can also add pears and make something out of your favourite food. But avoid having junk food at any cost. This will increase your weight. You can plan your diet around fresh or frozen veggies, lean proteins, like beans, lentils, or fish, good fats, including extra virgin olive oil, avocado, and nuts, and smaller portions of whole food carbohydrates, including fresh fruit, whole grains, and starchy veggies. Processed food can spoil your metabolism leading to subsequent weight gain.

Create a work area

proper_Work_space

Physical surroundings play a significant role in your mindset. That’s why it is best to avoid that sofa and designate an area of your home for work. Consider factors such as the location, lighting, noise level and make sure you don’t have food surrounding you. Organize your work materials and add some greenery that can help soothe you and lower your stress levels.

Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

Have a workout schedule

working_out_during_Work_from_home

Some numerous exercises and workouts can be done at home. This also helps in lowering your stress levels and increases your energy that can help you stay focused and disciplined. Set a time for your workout, preferably early morning and after work hours. You can also burn your calories by doing household work. Though age, weight plays a role, it’s possible to burn almost 100-300 calories per hour doing housework. It depends on the type of activity you are doing. Based on a bodyweight of 150lbs, Sweeping for 10 minutes can burn up to 37 calories. While washing dishes, vacuuming can burn up to 63 calories. This is a great way to burn those calories and stay fit.

Read more articles on Weight Management

Almond Milk, Oats Milk or Cow Milk, Which is Better?

Coffee drinkers would surely find lots of new taste now. Now we have plant-based milk products and also dairy products. For people with dietary allergy, is just more than alternative cow’s milk. Each milk has its health benefits and concerns, depending on the health conditions and nutritional needs. Now, one can find a variety of milk types ranging from cow to oats to almond, which ate certainly ‘said’ to be healthier than the usual buffalo milk that we have been consuming since ages. To help you explain what makes each milk type different from each other, here’s what our nutrition expert and dietician Swati Bathwal has to say on the different milk types – Oats, Almond and Cow.  

almond_milk_benefits

What Makes Each Milk Different From Each Other

Nutrition expert Swati Bathwal says, “Depending on the health condition is much preferred as each milk has got different benefits” she adds, “I would say cow milk only if you know about the purity, calcium and whether it’s organic. If so, this is good for your body as it is rich in calcium and protein-rich too as compared to almonds and oat milk.” But not everyone can have cow’s milk. Some people have lactose tolerance, and that’s why people avoid cow’s milk. The symptoms of lactose intolerance include

  • Bloating
  • Gas
  • Diarrhoea
  • Abdominal pain

Also Read: Are Protein Bars Actually Good For Health? Explains Nutritionist Swati Bathwal

“In the case of lactose intolerance, you can have almond milk as an alternative.” Says Swati. Although both oats and almond milk are made by soaking either soaking them in water and then blending and straining the mixture, oat milk can be challenging to make. Oats milk has more carbohydrates compared to cow’s milk, and since they come from plants, they are free of cholesterol and low on fat containing no lactose. They contain lots of fibre, unlike almonds.

cow_milk_benefits

Home Made Can Be An Option

Almond milk is better when made at home. They are purely vegan, lactose-free, low in calories and contain no saturated fat.” Almond milk is good only if you freshly prepare it at home because you would know precisely the nutrients in your milk. Furthermore, the nutrients depend on how many almonds you put in one cup of milk. For example, if you want to make 4 glasses of almond milk, you minimum need one cup of soaked almonds, which is about 250 to 300 grams of soaked almonds. Mostly almond milk has more water and fewer nutrients; hence I would suggest making at home.” explains, Swati. If you make it at home, then it would contain more proteins and calcium but less as compared to cow’s milk.

Now when it comes to oats milk, this is more suitable for lactose intolerant. They are quite high in carbohydrates. They provide riboflavin, or Vitamin B-2, more than cow’s milk. But this isn’t easy to make at home. “Oats are pure filtered water and difficult to make at home. They aren’t rich in calcium. It is always preferable to make it fresh otherwise go for cow’s milk that contains more protein as compared to almond and cow.” says Swati. The main difference between oat milk and almond milk would be oat’s creamy consistency that almond milk does not provide.

oats_milk_benefits

Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

So Which Is Better?

“Indian diet is predominantly dairy-based and relies more on proteins rather than nuts and seeds. Looking at this situation, it is better to have buttermilk as compared to cow’s milk.” She also adds, “Paneer and buttermilk contain probiotics as they are low in fat and calories containing many important nutrients and vitamins. Additionally, according to Ayurveda, chaach (buttermilk) is considered beneficial.” Cow’s milk is readily available anywhere, and not everyone can rely on almond milk. Only if you are allergic to cow’s milk you could go for almond milk which is also beneficial for weight loss. “Make sure that the almond milk is freshly prepared at home so that you get the nutrients,” says Swati.

Read more articles on Healthy Diet

Vitamin Vs. Protein: Understand The Difference Between These Vital Nutrients

Vitamins and proteins are the two common nutrients that we all know. The other essential nutrients are minerals, fat, carbohydrates, etc. While we all know the individual functionality and importance of these nutrients, do you know the differences between them? These are a part of balanced diet which needs to be maintained for health and wellness. In this article we will talk about how vitamin and protein are different from each other and what’s more important and why.

You should note that lack of any one of the nutrients can also push you towards physical problems. Therefore it is necessary to have a balanced diet, which contains almost all the nutrients to prevent any kind of diseases. In addition, you can consult a doctor or dietician who can help you with the diet and supplement chart which is ideal for you.

Today here we are only talking about protein and vitamins. Proteins belong to macronutrients, while vitamins are classified as micronutrients. Let us know about these in depth.

Vitamins Vs Protein: What is the difference?

Vitamins

vitamins

A small amount of vitamins is required for proper development of our body and to maintain overall health. There are 13 vitamins in total. They are divided into two categories based on how your body absorbed them. Water-soluble vitamins C and B vitamins are niacin, thiamine, riboflavin, vitamin B6, vitamin B-12, folate, biotin, and pantothenic acid. These vitamins are absorbed by water and enter the bloodstream directly. Then there are fat soluble vitamins. Vitamin A, vitamin D, vitamin E and vitamin K are fat soluble, which they need dietary fat to absorb properly. According to the Centers for Disease Control and Prevention, one and a half to two and a half cups of fruits and two and a half to four cups of vegetables should be consumed as per age.

Also Read: 9 Foods That Have More Vitamin C and Antioxidants Than Orange

Protein

protein

Protein, as mentioned, belongs to macronutrients, as our body requires large amounts of it to function properly. It helps build our body, helps maintain fluid balance and keeps your immune system better. It also assists in the development, structure and function of cells, tissues, antibodies, hormones and enzymes. Typically, 0.4 grams of protein should be taken per body weight. Some of the best sources of protein are dairy products, meat, fish, legumes, nuts, seeds, and whole grains.

Also Read: Easy Homemade Protein Shakes And Bars Recipes For You

The conclusion

diet

Both vitamins and protein are equally essential for our body and well-being. There cannot be any comparison between these two as absence or deficiency of any of these would pose serious impact on our health. Along with these two, we also need other macro and micronutrients. Each nutrient and their best sources should be consumed according to daily needs. You should maintain a balanced diet with recommended value of all the vital nutrients.

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Taro Leaves: Nutritional Facts Of This Low-Calorie Green Leafy Veggie

We cannot emphasize much how important it is to eat a balanced diet these days if you wish to live longer and that too healthy. Nutrition should be your priority while choosing your meal as there is only one thing that can safeguard your well-being and that is good food. Green leafy vegetables hold the utmost importance in the diet as these are rich sources of iron, fiber and other essential nutrients. Taro leaves, have you heard about these giant heart-shaped leafy vegetables yet? If not, let us tell us that this plant(scientific name- Colocasia esculenta) is known for its starchy root and its leaves are used as food in several cuisines. These leaves are poisonous in the raw form but when cooked, these become health-beneficial. 

Nutrition profile

Let us begin with the nutritional value first. This green leafy vegetable is low in calories and high in fiber which is good for those who are on a weight loss diet.

taro nutrition

Here is the nutritional background of this vegetable:

150 grams of Taro Leaves contain:

  • Calories- 35
  • Carbs- 6 grams
  • Protein- 4 grams
  • Fiber- 3 grams
  • Fat- 1 gram
  • Vitamin C- 57%
  • Vitamin A- 34%
  • Folate- 17%
  • Potassium- 14%
  • Calcium- 13%
  • Iron- 10%

Potential Health Benefits Of Eating Taro Leaves

Due to their rich nutrient profile, these leaves provide certain health benefits. The following are the detailed advantages of eating cooked taro leaves.

1. Disease prevention

As taro leaves have high Vitamin C and polyphenol content, this means that it is high in antioxidants. These antioxidants fight free radicals which are the primary triggers of multiple diseases like autoimmune diseases, cancer, heart ailments, etc. consuming these, thus, would keep your health secure.

2. Secure heart health

greens

Green leafy veggies such as taro leaves, kale, spinach, etc. are boon for the heart. Consuming these on a regular basis is found to cut down the risk of heart diseases by almost 16% which is huge! Also, these have a nice amount of dietary nitrate which helps in maintaining blood pressure. Therefore, if you want your heart to be healthy, begin eating taro leaves.

Also Read: Turmeric and Black Pepper Is Best Immunity Booster Combo

3. Balanced Diet

These leaves are so versatile that you can add these into any dish and you are good to go. The low fat, low calorie and high fiber formula are ideal for maintaining body weight. This means that you’d eat tasty food without getting fat! Also, these have high water content which is good for your body. This would help in keeping you full while eating less.

taro leaves

Side-Effects

There are no side-effects of consuming these leaves as such unless it is eaten raw. Raw leaves are toxic and this is why you must eat these only after cooking. Their poisonous property is due to oxalates in them. These are bad for kidney health and may cause stones. Therefore, always eat these leaves after cooking and enjoy their health benefits. Cook them for about 30 minutes as they get soften to remove the toxic compound.

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Coronavirus Quarantine Period: Hollywood Actor Arnold Schwarzenegger Shares Workout Plan For Bodybuilding

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Updated at: Mar 24, 2020

Coronavirus Quarantine Period: Hollywood Actor Arnold Schwarzenegger Shares Workout Plan For Bodybuilding

Famous Hollywood actor Arnold Schwarzenegger has given tips on how to build a body during quarantine at home (without going to the gym).

Due to lockdown and curfew across the country, all the gyms are closed (coronavirus) and people are not even allowed to exercise in the open gym. This situation is a bit worrying for fitness conscious people, as more fat gets deposited in the body while sitting at home. It increases the weight and the spoils the body’s shape. Actor Arnold Schwarzenegger, who won your heart with his acting and stout body in many Hollywood films, has given some special bodybuilding tips (for quarantine people living at home due to coronavirus these days).

Let us tell you that apart from being an actor, Arnold Schwarzenegger is a bodybuilder, model, businessmen and politician too. He has been a former Governor of California. Arnold Schwarzenegger made a tweet on Friday, in which he wrote, “During this emergency, there are many things we cannot control. So we should focus on such things, which we can control. As I promised, (and have written about workouts in the old days) we did not need to go to the gym, because we can improve our fitness at home”.

You can easily do these workouts at home 

Here are the important notes and bodybuilding tips of the notes written by Arnold. For how you can do the exercises described below, Arnold has also posted pictures for each exercise. Arnold writes, “These days we can protect ourselves as well as others from the virus by staying at home. We can keep ourselves fit during this epidemic even without going to the gym. Bodyweight or free-hand training is one of the oldest fitness methods in the world. I trained my fitness with Chin-Ups on the trunk of a tree”. “You don’t need a gym to stay fit. I have a special program. You can do it except one day and it will cover all your muscle groups. Just keep in mind one rule. Don’t do 50 Reps at one time. You can divide your 10 Reps in 5-5 or 5 Reps of 10-10.”

BODYBUILDER

Here is your workout

Pushups

  • Beginner – 25 Reps
  • Advance – 50 Reps

Dips between chairs

  • Beginner – 20 Reps
  • Advance – 50 Reps

Row between chairs

  • Beginner – 30 Reps
  • Advance – 50 Reps

Sit-Ups

  • Beginner – 30 Reps
  • Advance – 100 Reps

Bent-leg raises

  • Beginner – 25 Reps
  • Advance – 50 Reps

Bent-over twists

  • Beginner – 25 Reps
  • Advance – 50 Reps

Knee bends (squats)

  • Beginner – 25 Reps
  • Advance – 50-70 Reps
ARNOLD

Calf raises

  • Beginner – 25 Reps
  • Advance – 50 Reps

Chin-ups

  • Beginner – 10 Reps
  • Advance – 30 Reps

Read more articles on Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

What is Alternate-Day Fasting and How Safe Is It? Dr Bathwal Clears It All

Intermittent fasting is a term that forms a cycle between periods of not eating and eating over a set period. A part of intermittent fasting- alternate day fasting promotes weight loss.  The name itself suggests longer stretches of time without eating. Here’s what Dr Swati Bathwal, dietician and a pane; expert with Onlymyhealth has to say about.

Alternate day fasting is the practice in which you alternate between periods of regular eating and fasting by severely restricting calorie content. A strict 36 hours without calorie intake(‘fast days’) followed by 12-hour intervals (‘feast days’) is known as alternate day fast.  That means not eating anything for 36 hours and then eating whatever you want for the next 12 hours in a 48-hour cycle. This diet is achieved when calories are reduced by fasting.

what_is_alternate_Day_fadting

Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

This type of fasting may be a way to reduce caloric intake, but they have few downsides too. “I won’t promote this due to the stress it takes on your body and a bad effect on your everyday lifestyle. Instead, go for fasting two times a week if you don’t want to lose weight vigorously.”, says Dr. Swati. Going for an alternative fast, you will miss out on essential nutrients on your body, which is even necessary for healthy individuals. There will be a lack of energy. Dr Swati supports the idea of fasting two times a week, “In the long term, it’s a great way to give your body some rest while you are not fasting. This won’t create pressure on your body as well as your mind and when you are fasting twice in a week, you can also exercise simultaneously and maintain weight loss or detox.” She further adds, “For example, if you got a weekend then you can fast on Monday and take a break on Tuesday, and Wednesday. Then fast on Thursday before you prepare yourself for the weekend” If you are going for alternate days fasting you need to restrict your calorie intake. “You cannot have food during the time you are fasting as it needs to be done properly.” says. Dr Swati.

fasting_good_or_bad

While it’s evidence can be quite promising, this scheme isn’t recommended for everyone. The guidelines for alternate day fasting is almost similar to the symptoms of eating disorder, like eating within short, restricted time frames and consuming limited food groups within a specific calorie range, which makes it difficult to support this type of fasting.

Also Read: Protein Myths Busted By Dr Swati Bathwal 

Dr Swati says, “If you want to lose weight vigorously and accept this challenge then make sure that you do not have any medical conditions such as diabetes, blood pressure  because your blood sugar might fluctuate in the first 2 or 3 weeks and if you are taking insulin then your blood pressure would increase too.” People with these medical conditions are more prone to the risk rather than getting the desired results. She adds, “I recommend fasting twice a week that can be beneficial since you won’t put too much pressure on your body.” You can balance out your intake and stick to a plan that will make you feel content and healthy. 

what_is_AFD

Alternate day fasting is intense which makes it even less sustainable and therefore harder to stick for long-term, even after you hit your weight-loss goals. “This is not preferred for people with underlying medical conditions and is for somebody healthy. People in their 40’s or 50’s should not go for this diet and neither the younger ones. Middle age group can go for it.” Says Dr Swati.

Read more articles on Weight Management

Are Protein Bars Actually Good For Health? Explains Nutritionist Swati Bathwal

Surely, protein bars are an on-the-go product which can be readily available in the market. Protein is an essential part of your body as well as your diet. They help in weight loss, recovery of muscle after a workout, and may even lower blood pressure. A typical protein bar is a type of nutritional supplement that comes in various flavours-chocolate, dark chocolate, vanilla, peanut butter and chocolate, oatmeal, and many more. These bars packed with nutrients can be a quick way to add proteins to a busy lifestyle. They include the necessary carbs, fat, and fibre. With the wide availability of different protein bars in the market, it is essential to know that all protein bars are not the same. International Sports Dietitian and Nutritionist Dr Swati Bartwal explain everything that we need to know about protein bars.

protein_bars_health_benefits

Also Read: Protein Myths Busted By Dr Swati Bathwal

Although the protein bars appear to be appealing, you can still make one at home. Dr Swati says,” A protein bar which is made at home can be beneficial as you are aware of the ingredients that it contains.” Dr Swati stresses on the fact that it is always better to have natural proteins rather than synthetic protein bars. She says, “A ladoo mewa mixed with nuts and dates can be better than not being aware of the products being brought over the internet or from certain general stores.” It is essential to determine precisely what you’re eating. Some protein bars have unhealthy sweeteners like high fructose corn syrup which can be a downside. “In case you’re buying a synthetic protein, be aware of the ingredients it contains and where you should buy it from” adds Dr Swati.

Choosing a protein bar with endless options available can be difficult. Each person has got a different weight and priority. Few people are allergic to dairy or plant source products. Hence it is essential to choose a bar that’s based on a type of protein you can safely eat. Dr Swati says, “Every brand in the market has different claims on protein, some say 5 g while some say 25 g. Look out for the ingredients and identify according to your needs.” An average protein bar contains 5-10 grams of fat, 25-35 grams of carbs, and 5-10 grams of fibre. Be aware that some protein bars don’t disclose the details of ingredients blended on the package.

protein_importance_to_body

“To stay healthy, the least amount of protein you need each day is 0.8 gram/kilogram to 1 gm/kg of body weight. For example, a person weighs 60 kg then the minimum protein they would need is 55gms to 60 gms.” explains, Dr Swati.

The protein needed is different in the case of people who are more active physically. “A person exercising regularly or building a body would need more protein. 1.5 g of protein per kg of their body weight would be efficient.” says, Dr Swati. For weight gain, opt for protein bars that can provide wholesome ingredients rather than those packed with added sugars and additives.

Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

Various researches suggest that supplementing with protein can increase your performance when your overall physical activity level and diet are adequate.  Dr Swati says, “Balancing meals is very important as you can maintain proteins. But if you want to add a protein bar to your diet as a snack, then 5 grams to 10 grams is good enough.” She further adds,” I won’t suggest you having protein bars as the main meal as you risk yourself to other nutrients. Consuming vegetables, fruits which are rich in protein and carbs are the primary source. So you cannot skip these during your main meal. Have these snacks in the evening or after you are done exercising.”

Read more articles on Healthy Diet

Healthy Middle Eastern Grain Salad

Pearl Barley salad close up

I’m going through my pantry looking at what I can make for dinner tonight.

Most likely you’re doing something similar?

Maybe some of you out there have some sort of grain in your pantry that you could use for this yummy recipe. Middle eastern flavours are so fresh and vibrant.

This recipe is really versatile, you can use so many different grains to make it. You can even swap the grains for legumes if you want, something like puy lentils would work brilliantly.

It’s packed with flavour although you may not have pomegranate molasses. At this crazy time, I bet any good deli that sells middle eastern produce will still have this on the shelves.

I’d serve this as a side, but there’d be nothing wrong with having it as a meal for lunch or dinner. I hope you love the flavours as much as I do.

Middle eastern grain salad

Prep Time: 10 minutes

Cook Time: 20 minutes

Course: brunch, Salad, side

Cuisine: Middle Eastern

Servings: 4

Calories: 261.2kcal

Author: Bec

  • Pot to cook grain

  • 200 g Pearl Barely, or other grain of your choice Freekeh, Pearled Spelt , Check out the healthfood store or section in the supermarket
  • 600 g Stock of your choice. You could just use water here if you like
  • 40 g Olive oil
  • 3 Spring Onions, finely sliced
  • 40 g Barberries, Or fresh pomegranate, or chopped cranberries or even currants. Your choice here
  • 1 handful Washed chopped parsely
  • 1 handful Washed torn mint leaves
  • 30 g pomegranate Molasses
  • 2 tbsp Nuts (pistachios) chopped roughly
  • Weigh and wash your grains, discard any foreign matter. Read the pack instructions for cooking.

  • In the case of pearl barley it will take around 30 mins to simmer. TM: 30mins/100°c/reversespeed+1.5

  • In the meantime, make the dressing. Add the oil and pomegranate molasses along with a pinch of salt and pepper to a small jug or bowl. Pomegranate molasses is a thick substance that will separate so whisk the dressing just before serving and adding to the salad

  • Once your grain is cooked through allow it to cool. Then fold through the remainder of the ingredients.  You can leave the pistachios and Barberries to sprinkle over the top if you like. Add the salad dressing just before serving.

Calories: 261.2kcal

Overactive Thyroid Can Be Treated Naturally! Try These 4 Exercises

The thyroid is a serious disease that affects your body in many ways. The ‘thyroid’ is a specialized gland in the throat that produces a hormone called thyroxine. These hormones play an important role in many functions of your body. If a person’s thyroid gland becomes over-active and starts producing a large amount of thyroxine hormone, it is called hyperthyroidism. If you are affected by this disease, along with medication, you should also practice some exercises. By doing these exercises, your thyroid calms down and the hormone levels start to be controlled. This helps you recover faster and there are no health hazards.

Exercise is very important for people with hyperthyroidism. Metabolism levels also decrease as the thyroid gland becomes more active. By exercising, the sensitive tissues of the thyroid gland become more active. Some exercises can improve overactive thyroid function.

Also Read: Get Flat Abs With Stomach Vacuum Exercise, Know How To Do It

Hyperthyroidism and exercise

Step aerobics

Step aerobic is a very beneficial exercise for hyperthyroidism. Its stages can be performed at very low levels of hyperthyroidism. For this, first, keep your body straight, then slowly raise your right leg. After that raise the left leg. Initially raise your feet to lower, then try to lift the legs more and more. While doing this exercise, music can help you to make your steps right. This exercise can be done for 10-15 minutes.

Push-ups

Push-ups are a good exercise type for hyperthyroid. As a person’s weight decreases in hyperthyroidism, weight can be increased by push-ups. To do this exercise, rest on the ground with the help of feet and hands, your entire body should be straight. Take care that your body does not touch the ground. Your elbow is making an angle of about 90 degrees. Then gently bring your chest near the ground with the help of hands. Initially do this exercise 10 times, after that, increase it gradually as per your convenience.

Also, Read Jumping Jack Benefits: Do This Exercise Daily For The Heart, Weight Loss, Bone Health And Much More

Child pose

 

 

 

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Balasana, daha bildiğimiz adıyla #çocukpozu genelde ‘ego’dan uzaklaşma, mütevazileşmekle bağdaştırılan bir poz. Genelde yoğun poz geçişleri ardından içe dönüp duraklamak için yapılan bu pozun altında aslında kendini dinlemeye cesaret etme erdemi yatıyor. Günümüzde zihnimizin dağılması için sürekli dışarıdan uyaranlarla hayatımızı donatırken, komiktir ki iç sesimize kulak kesilmeye cüret etmek, popüler kültüre baş kaldırmak gibi bir şey gibi görünür olabiliyor. Kendi ihtiyaç ve düşüncelerimizi online onay, yeni kıyafetler, alkol, yemek, fitness hatta güçlü yoga pozları ya da dinamik pratikler gibi dışarıdan alınan “ilaç”larla uyuşturmaktansa, gerçek değişimler genelde duraklayıp kendimizi dinlemekten kaçmadığımızda gerçekleşiyor diye düşünüyorum.🕉 Sizce Balasana pratik edilip gelistirilebilecek bir poz mudur? —————-———— Balasana, or #childpose as we know it, is a posture that connects us with humbleness and withdraw us from the ‘ego’ Instead of numbing our needs and thoughts with external “medicines” such as online approval, new clothes, alcohol, food, fitness, or even a stronger yoga posture or more dynamic practice, the real transformation is likely to occur when we pause and listen to ourselves. 🕉 Would you ever think of Child’s Pose as something to practise and improve upon? 📸: @bahattininsta

A post shared by Deniz Atlantis Yoga (@deniseatlantis) onNov 15, 2019 at 9:43am PST

Doing this exercise not only helps in hyperthyroidism but also eliminates stress. For this pose, first, bend at the knees and let the toes touch each other. After that place your forehead on the floor, meanwhile your two hands are on both sides of the head.

Chair posture

Some postures of yoga can also be adopted in hyperthyroidism as it can improve hyperthyroidism. To do this posture, first of all, stand with both your legs straight. Raise both your hands above the head, the palms of both hands should be sticking to each other. Then, while pulling the breaths inward, try to touch the knees by bending forward, then come out in normal posture while exhaling the breaths. Repeat this action 10 to 12 times.

exercise

Conclusion

Exercise may not be a good way to control hyperthyroidism. Be sure to consult your expert trainer once before doing these exercise rugs.

Read more articles on Exercise and Fitness

Some Amazing Health Benefits Of Corn Silk

The joy of eating a roasted corncob in the rains cannot be explained. Also, sweet corn has become the most savoured snack that every one whether young or old love. But not many people know that the silk covering of a freshly harvested corncob holds certain health benefits. From detoxification to kidney stones, this discarded corn silk is actually very beneficial for your health. Surprisingly, it has more properties than the corn! It contains important nutrients such as potassium, calcium and vitamins B2, C and K.

Wondering how you can get benefitted with corn silk? There is an easy way to include this silk in your diet and reap its benefits- corn silk tea. Make a plain tea with corn silk and drink this every day. It would be better if you replace this tea with regular milk tea for added benefits. Get more details in this article.

corn silk

Corn silk or corn silk are long, silky threads that grow on the corn or corn grains. As an Ayurvedic treatment, corn silk has been used as a traditional medicine in China and America for centuries. It is still used today in many countries including China, France, Turkey and the United States. People also make and drink tea, which is called Corn silk tea or Corn silk tea.

Also Read: Turmeric and Black Pepper Is Best Immunity Booster Combo

Benefits of corn silk tea

Detoxifies the body to speed up weight loss

Corn silk tea has been used as a naturally potent diuretic agent, which helps flush out excess water and waste from the body, dramatically reducing excess fat stored on your body. Helps reduce. If you want to get rid of your fat in a short time, this is a super trick, which also reduces the complications associated with water retention. Diuretics help relieve many health hazards, including prolonged heart failure and kidney diseases.

Control blood sugar level

Drinking corn silk tea helps people suffering from blood sugar problems. A study published in 2012 in the International Journal of Biological Macromolecules showed that corn silk extracts had an effect on diabetes . Studies were done on mice suffering from diabetes in the laboratory, and Khaks said that corn silk helped lower blood sugar levels with the help of polysaccharides.

corn silk

High blood sugar causes many diseases such as stroke, kidney problem and diabetes. Another study which was published in Nutrition and Metabolism magazine in 2009 showed that corn silk tea in the human body produces insulin.

Also Read: Know The 5 Blood-Sugar Control Acupressure Pressure Points

Prevents kidney stones

Corn silk increases the flow of ureine, reducing the chances of collecting dirt in the kidney, thereby reducing the possibility of kidney stone. However, this should be done under the proper guidance of a qualified physician.

Method to make corn silk tea

corn silk tea

Ingredients required:

  • Dry or fresh corn silk
  • Water
  • Lemon juice
  • Honey

Procedure:

  • Boil water in a pan.
  • Add corn silk in the boiling water.
  • Let it boil for a few minutes and leave.
  • Sieve the tea.
  • You can drink it in both cold or hot form.
  • If you want it sweet you can add a few drops of lemon or honey.

Read More in Healthy Diet

Start Your Day With A Glass Of Alkaline Water, Here’s How You Can Make It At Home

Safe drinking water is a basic necessity since science reflects that while a human being can survive without any food for three weeks, she/he cannot go more than 3-4 days without water. Thus, safe drinking water is a significant part of a healthy diet, and drinking contaminated water can lead to transmission of serious diseases such as cholera, diarrhoea, dysentery, hepatitis A, typhoid and polio, etc. But, over the years, getting clean drinking water is not as easy, and also, now there is more required than just drinking regular water for complete health and wellness. Comes in the picture is the latest fad of alkaline water. 

alkaline_water_has_Several_benefits

Also Read: Build Your Immunity With These 3 Anti-Inflammatory Recipes By Dr Bathwal

Myriad Benefits: Facts Driven

Several studies have proven the long-term health benefits of drinking alkaline water. According to a study published in the Shanghai Journal of Preventive Medicine, drinking alkaline water for a period ranging from 3 to 6 months helped lowered cholesterol, glucose and blood pressure levels of the people who took part in the study. Another study published in the Journal of the International Society of Sports Nutrition has claimed a considerable difference in the whole blood viscosity after consuming alkaline water as opposed to regular water after an arduous workout. As per a study published in the Annals of Otology, Rhinology & Laryngology, water with a pH level of 8.8 can help alleviate acid reflux.

What Is Alkaline Water

properties_of_alkaline_Water

Introduction of alkaline water is the most recent introduction, making people switch their daily elixir for a healthier life. Shashank Shrivastav, VP, Havells India Ltd says that alkaline water has several health benefits. The antioxidant nature of water has a variety of natural minerals, which help prevent the ageing process. Also, a lot many International celebrities, including Ashton Kutcher, Jennifer Lopez. Some health benefits of alkaline water include: 

  • Supporting digestion and assimilation
  • Strengthening of bones
  • Weight reduction
  • Consists of anti-ageing and detoxifying properties
  • Provides relief from a heartburn 

Alkaline water is fortified with a range of minerals such as calcium, potassium, magnesium, zinc, phosphorous etc. which are essential for improving body metabolism, explains Shashank Shrivastav. One should know that water provides nourishment to the human body, helps maintains organ health, helps get rid of toxins, regulates body temperature and lubricates body joints. 

Also Buy: Havells Max Alkaline RO+UV Water Purifier, MRP: 17,499, OFFER PRICE: Rs 13, 299

When To Have Alkaline Water And How Much? 

It is a universal fact that overdose of anything can be a health concern, and the same comes with alkaline water too. Those switching over to alkaline water can start by taking their first glass of alkaline water. But, the word of caution here is to slowly increase its quantity for the human body to get used to the changes taste as there is a slight taste difference too. Also, it is advisable to contact a doctor or a health practitioner for the right amount required for complete health. 

alkaline_water_for_complete_health

Also Read: Alkaline Foods: Stay Energised And Lose Weight With It

DIY Alkaline Water Recipe 

Mostly, one can get alkaline water at any departmental store chain, and also several companies have come out with alkaline water purifiers. Those who do not have one at their home can also make alkaline water at home. Here is the DIY recipe for alkaline water: 

  • Take a few lemons for the same and regular drinking RO water. 
  • Lemons because they have minerals, which are used to make alkaline byproducts.
  • Squeeze a lemon in a glass and add water to it. Once digested, it makes the water more alkaline. 
  • Add baking soda or pH drops that you can get at any medical drug store to raise its alkaline level. 

Read more articles on Healthy Diet

Build Your Immunity With These 3 Anti-Inflammatory Recipes By Dr Bathwal

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Updated at: Mar 18, 2020

Build Your Immunity With These 3 Anti-Inflammatory Recipes By Dr Bathwal

With the flu season a reason for worry, make sure you eat a diet, which can enhance your body immunity

If you don’t have a healthy immune system, you are more prone to get certain diseases. Especially in times when everyone is giving extra importance to their diet only not to fall sick, it is essential to understand that one needs to supplement their body with the required diet to enhance immunity. A proper and healthy diet can do wonders to one’s health, and hence it is essential to understand the importance of taking immunity-building foods for complete health and wellness. With coronavirus, flu and other health concerns ruling the roost as of now, we endeavour to help you all cook up a meal, which is not just delicious but has specific health properties too.

Exclusive to Onlymhealth, I bring you some easy-to-make yet extremely healthy anti-inflammatory recipes to boost your immunity:

Ginger- Turmeric Carrot Cooler (Serves 2)

ginger-carrot_recipe_by_dr_bathwal

Ingredients:

  • 1⁄2 inch ginger
  • 1⁄4 inch fresh turmeric or 1 tsp powdered turmeric
  • 3 carrots
  • 1 cucumber
  • 1 lemon
  • A pinch black pepper

Method:

  • Wash all the vegetables.
  • Juice vegetables in this order- Turmeric, celery, carrots, lemon, cucumber, ginger, turmeric
  • Stir and serve with a pinch of black pep

HEALTH BENEFIT: Turmeric is the high antioxidant spices as it has curcumin, black pepper has pepperin, which increases the absorption of curcumin. Ginger helps in preventing dry cough and also helps in digestion of this juice. Lemon is rich In Vitamin C, which is also an antioxidant and an immunity booster. This is an Immunity booster vegetable juice.

Also Read: Grandma’s Kitchen Rules: Top Rules One Should Follow For Better Health, Explains Dr Swati Bathwal

Carrot and Beetroot Kanji (Serves 4-5)

carrot_beetroot_kanji_recipe

Ingredients:

  • 1 cup carrots cut into 1-inch sticks
  • 1 cup beetroot cut into 1-inch sticks
  • 2 tablespoon ground mustard powder
  • 1⁄2 tsp Kashmiri chilli powder
  • 4-5 cups water

Method:

  • Put all ingredients into a big glass jar. Screw on a lid and leave in a warm corner to ferment at least 3 days.
  • This can be left in the sun on day
  • Fermentation might take longer in winter so you might need to leave it longer. This has a sour, pungent taste.

HEALTH BENEFIT: Kanji is an excellent probiotic. Your immunity is better if your gut health is excellent. This fermented drink has beneficial gut bacteria which makes our immunity strong.

Also Read: Cook Yourself A Healthy Meal With These 2 Simple Recipes By Dr Bathwal

Fresh Turmeric Pickle

turmeric_pickle_Recipe

Ingredients

  • 500 gm fresh turmeric
  • 200gm fresh ginger
  • 2 teaspoon salt
  • 6 lemons
  • ½ cup mustard oil
  • ½ tsp mustard seeds
  • 2 teaspoons black pepper
  • ½ cup mustard oil

Method:

  • Wash and cut turmeric and ginger in long strips.
  • Heat mustard oil in a pan. Once the oil is hot, keep it aside.
  • Take juice out of lemons.
  • Pop mustard seeds. Once popped kept it aside.
  • Once mustard oil is slightly cooled, add mustard seeds and turmeric and ginger.
  • Mix lemon juice, salt and black pepper to turmeric and ginger mix.
  • Store in the airtight container and enjoy with meals.

Read more articles on Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Hate To Go For Early Morning Runs? Know The Reason Behind Why Running Is Not For You

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Updated at: Mar 18, 2020

Hate To Go For Early Morning Runs? Know The Reason Behind Why Running Is Not For You

Everyone has a different body type, hence having a different requirement for exercises and its visible effects too

Do you loathe even the thought of getting up in the morning to go out for a run? Do you think t gravity pulls your legs while you start running? Do you think running is not meant for you? This and many reasons come to your mind when you start running or think of going out for a run. Being one of the most effective full-body cardio exercises, it is simple to do and does not require any equipment. Just what you need you here is a running shoe and a ground to run on. However, the ease in ding this exercise does not make it an excellent choice for all. Running may seem to be the simplest forms of exercises but done without caution can be a reason for injuries too.

running_difficulties_faced

Also Read: Coronavirus Making You Sit At Home? Fitness Trainer Yasmin and Katrina Kaif Share How To Workout At Home

The Body Type Makes A Difference

When you think of running, the body types makes a huge difference. As you may have seen, running athletes are mostly fit, light on their feet and athletic inbuilt. The reason behind this is that running includes a lot of effort and the weight your feet have to handle while landing is three times more than your body weight. The three major body types here can be:

  • Endomorph: With a significant body type, high body fat storage tendency
  • Ectomorph: A tall, lean person with little chances of storing body fat
  • Mesomorph: A well-built muscular and more massive person

If you have a big body, not necessarily the mesomorph but a combination of endomorph and ectomorph, The latter prove to be great printers. In contrast, the combination of an ectomorph and mesomorph can ideally be great runners.

If you are thin, lean and light, you can try to become a distance runner as several studies have proved that how people with these body types make for great runners. This is because their weight is suitable enough for them to lift their legs for longer durations.

different_body_types_for_running

As mentioned above that the feet have to handle triple the bodyweight while landing on the feet, it may be not very easy for those who are heavier. But, also running is one of the best exercises to lose extra weight. One a few precautions can be taken if you wish to run:

  • Run with caution
  • If you are a beginner, start with walking, then brisk walking and then running.
  • Check your pulse rate before you start running.
  • Take rests in regular intervals to give your heart the required rest after running.

Also Read: Banish Back Fat With 5 Easy Moves

But, if you wish to become a runner, there are no hard and fast rules that one cannot become a runner. Only a few tips can help one become a runner, irrespective of his or her body types:

heart_Rate_while_running

  • Do not eat heavy meals before a run
  • Keep yourself hydrated by drinking at least half litre of water before heading out for a run
  • First, do the warm-up then run
  • Begin slowly, then increase the pace

running_needs_wamrp_ups

  • Cool down after an excellent run to avoid the chanced of getting cramps and muscle pains
  • Listen to what your body wants to do. If too tired, please rake breaks in between to not put extra stress on the heart
  • Do not run on hard surfaces

Read more articles on Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Coronavirus Making You Sit At Home? Fitness Trainer Yasmin and Katrina Kaif Share How To Workout At Home

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Updated at: Mar 17, 2020

Coronavirus Making You Sit At Home? Fitness Trainer Yasmin and Katrina Kaif Share How To Workout At Home

Bollywood instructor Yasmin Karachiwala and Katrina Kaif gave some insight about how exercises can be quickly done at home.

We all must have seen Bollywood celebrities like Deepika Padukone, Alia Bhatt and Katrina Kaif flaunting their abs and amazing physique. Many gyms have been closed, to encourage people to stay at home amid COVID-19. Recently, Katrina Kaif shared these workout tips that can be done at home to eliminate anxiety and stress for 20 minutes.

Also Read: Get Flat Abs With Stomach Vacuum Exercise, Know How To Do It

Squat & Side Leg Lift

This exercise targets the outer tush and thighs by adding a side leg lift to your squat

  • Stand by keeping your shoulder-width apart, feet parallel. Now bend your knees and keep your chest up.
  • Lower your hips so that your thighs are parallel with the floor and keep your weight back in your heels.
  • Squat down, as you step the foot back to the shoulder-width distance position. Stand up and lift your leg on the left side and lower your leg back to the same position.
  • Do this in 3 sets with 20 repetitions.

Reverse Lunge with kicks

reverse_lunges

This can burn the fat and can be a great move for warming up your entire body.

  • Start by stepping back into a deep lunge 
  • Press the right heel into the ground as you kick with your left foot. Kick your left leg in a way that the toes touch your right hand.
  • Return to the starting lunge position again.
  • Do this in 15 repetitions, 3 sets each.

Situps

These are multi-muscle exercises that will help you burn more calories in the long run.

  • Lie down on your back, bending your knees.
  • Place the feet on the ground so that you stabilize your lower body.
  • You can either cross your hands to opposite shoulders or place them behind your head, without putting pressure on your neck.
  • While raising your upper body, curl towards your knees. Exhale while lifting.
  • Lower down again, returning to your starting position and inhale while lowering.
  • 20 repetitions can be done with 3 sets.

Also Read: Jumping Jack Benefits: Do This Exercise Daily For The Heart, Weight Loss, Bone Health And Much More

Pushups

These strengthen your lower back and core by engaging your abdominal muscles.

  • Get on the floor by positioning your hands slightly wider than your shoulders and bring your feet together behind you.
  • Keep your legs slightly wide so that you are balanced on your hands and toes. Make sure your body is in a straight line parallel to the floor without arching your back.
  • Tighten your core before you begin pushup. Keep your core tight throughout the entire pushup.
  • Inhale when you bend your elbows and lower yourself until the elbows are at a 90-degree angle.
  • Exhale when you push back to the start position through your hands. Do not forget to contract your chest muscles and don’t lock out the elbows.
  • Repeat it for 15 times, 3 sets.

T plank

This is a core workout that helps in keeping your back healthy.

  • Start by getting into a traditional push-up position with your hands below your shoulders
  • While rotating your body, contract your abs, pivoting your feet
  • Extend one side of your arms straight towards up, with your other hand being the support of balancing your body by planting them into the ground. This makes a T shape.
  • Return to the starting position and switch sides after completing reps.
  • 15 reps are enough in 3 sets.

Mountain Climber

They are great cardio builders that can also strengthen your core.

  • Get into your plank position and distribute your weight evenly between your hands and toes.
  • Keep your hands about shoulder-width apart, abs engaged and head in alignment.
  • Pull your right knee towards your chest as much as you can
  • Switch and pull that knee out by bringing the other knee in.
  • Exhale and inhale with each leg change and keep your hips down. Run your knees in and out slowly 4 times.

Read more articles on Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Prevent Age-Related Muscle Loss By Balancing Protein In Your Diet

A balanced diet is the key to healthy living. It is advised that one should eat proper proportions of nutrients, protein, fats and carbs to maintain health. However, most of us ignore this advice and eat whatever we can without looking at the nutritional value. With age, the dietary requirements of the human body changes which you must abide by to prevent various age-related issues such as muscle loss. This is a common problem that older people face with advancing age. Experts have found that eating protein in breakfast and lunch can aid muscle loss. Most people consume protein at odd times such as dinner which is not good for their health. 

Protein Intake and Muscle Loss

Age brings a lot of major changes in our body with modification in various mechanisms, muscle production being one of them. To stimulate the production of new muscles, protein is a must. Aging slows down the bodily functions which is why older people need to consume more protein as compared to adults to maintain their muscle mass. 

However, eating extra protein is not enough, older people are required to even out their protein intake in their meals to allow the stimulation of muscle production through protein.

Also Read: Easy Homemade Protein Shakes And Bars Recipes

A team from the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, United Kingdom conducted this research on protein and muscle loss in older people. For this, they analyzed the protein intake of adults, middle-aged and older people.

The team found that most of the people consumed the required amount of protein as per the guidelines but uneven protein distribution was a point of concern. They found that as compared to adults, older people tend to eat less protein or low-quality protein such as bread in daytime meals. Thus, they concluded that older people must follow nutritional guidelines for protein consumption to help protein stimulate muscle production thereby preventing muscle loss.

old couple

Also Read: Surprising Benefits Of Drinking Protein Coffee

Dr. Benoit Smeuninx, lead researcher of the study said, “We know that older people show a blunted response to muscle building when consuming a certain amount of protein. Therefore, older individuals need to eat more protein to get the same muscle-building response as younger and middle-aged people. Another way to help muscles make better use of dietary protein is to perform regular exercise.” 

“Most people are reaching the Recommended Daily Allowance of protein, but our results show that a one-size-fits-all guideline for protein intake isn’t appropriate across all age groups. Simply saying older people should eat more protein isn’t really enough either. We need a more sophisticated and individualized approach that can help people understand when and how much protein to consume to support muscle mass,” Smeuninx added.

old man muscles

Also Read: 10 Vegetables That Have More Protein Than Meat

Here are some high-protein foods that you can include in your diet:

  • Whey protein
  • Black beans
  • Nuts
  • Flax seeds
  • Cottage cheese
  • Low-fat chocolate milkshake
  • Eggs
  • Red meat
  • Chicken
  • Fish
  • Turkey

Old people must maintain their protein intake if they want their muscles to remain as is.

Read More in Healthy Diet

A Vegan Diet or Plant-Based Diet. What’s the difference?

People are becoming conscious about what to consume and what not. Some choose a healthy lifestyle of consuming clean food with a proper diet. Though their goal is the same, to stay fit and healthy. Not eating fruit and veggies can increase the chances of heart disease, diabetes and even cancer. As far as health is concerned, they come out to be different. This article tells you the difference between the two terms.

What is a vegetarian diet?

In simple terms, these do not contain any meat fish or poultry. You eliminate eggs and dairy too. Being vegans, the overall intent is to provide minimal harm done to animals. An individual might choose to be vegetarian due to various reasons such as ethical, religious or cultural. In addition to excluding these products from their diet, they even avoid purchasing items made from or tested on animals. There are various health benefits of a vegan diet such as weight loss, a lower risk of developing type 2 diabetes and a lower risk of developing or dying from cancer.

To eliminate a few foods, you need to prepare a proper vegan diet so that you get enough protein, calcium, iron and all those other naturally- occurring essential vitamins and minerals that are in animal-based products. A vegan diet may allow you to eat processed and refined foods, fast foods and even salty snack foods but only if they are made with white flour or refined sugar, including white rice or bread, sugary beverages, and also cookies. A vegan diet can be considered healthy only if you plan your meals carefully, making sure that you get enough nutrients. Oils, legumes can also be added to a vegan diet.

Also Read: What Is Pegan Diet, Know From Dietician

What is a plant-based diet?

A plant-based diet considers whole grains, fresh fruits, vegetables. And also dairy products such as milk, eggs or fish. Although you can consume, eat, fish, poultry and other animal products, they are eaten in small portions. People usually choose this for health reasons as they have many benefits. Plant-based foods also include fruits, vegetables, legumes, leafy greens, nuts, seeds and mushroom.

Also Read: These 3 Homemade Drinks Can Help Boost Your Immunity

The Major Difference

Although they have similar health benefits, the food intake, proteins and nutrition contained in the products are entirely different from each other. Vegans avoid animal products in their diet while plant-based can have them in their diet, excluding packaged foods and oils. Vegans do not just avoid foods that have animal products but also exclude animal-tested products causing harm to them. The typical meaning of a plant-based diet is that they are made from whole, plant foods. The fibres are found only in plant-based foods which are highly nutritious for your diet. In the case of vegan, make a proper diet chart to get vitamins and minerals.

Read more articles on Healthy Diet

Weight Loss Food: Here’s How Carom Seeds Can Help You Lose Pounds in Weeks

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Updated at: Mar 16, 2020

Weight Loss Food: Here's How Carom Seeds Can Help You Lose Pounds in Weeks

Carom seeds or ajwain is a great ingredient to speed up weight loss and better digestion. Consume this every day to see the results.

Carom seeds or Ajwain is commonly found in the spice cabinet of the kitchen. Many vegetable curries are tempered with this whole spice to give it a good flavor. Not just that, it is a well-known home remedy for stomach woes. Remember your mother and grandmother giving you Ajwain ka pani when you complained of stomach ache? That’s a common story in Indian households. Read this article to know how carom seeds speed up weight loss and ways to make these a part of your diet.

Carom Seeds: An Ayurvedic Medicine

Carom seeds, also known as Ajwain, is an Ayurvedic ingredient holding exceptional medicinal properties. These tiny seeds help treat stomach ailments and trigger weight loss. This can not only a magic remedy for aches but also weight loss. These have a bitter taste which might not please your palates but would soothe your upset stomach.

Carom seeds and weight loss

The root cause of weight gain is an unhealthy gut. Also, if you are unable to lose weight despite maximum efforts, it could be due to stomach and digestion issues. By consuming ajwain daily, you are ensuring that your gut is healthy and metabolism strong. This would pave the way for sustainable weight loss.

  • Carom seeds or ajwain has an essential oil named ‘thymol’ which boosts digestive functions by promoting the stomach to release gastric juices.
  • Ajwain helps in releasing the toxins produced when the food is not digested properly in the stomach. Thus, allowing better absorption of nutrients in the body.
  • Carom seeds consumption promotes healthy weight loss by combating unregulated fat storage. By upscaling metabolism, it makes you active in helping the body to burn more calories.
  • Carom seeds or ajwain is rich in Calcium and Vitamin K(which promotes the absorption of calcium in the body).
carom seeds

Tips to consume carom seeds for weight loss

Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

1. Ajwain Water

One of the best ways to make this a part of your diet is to drink ajwain water daily. It would work best if consumed in the morning on an empty stomach.

All you need to do is soak some carom seeds in a glass of water before going to bed. Leave them overnight. When you wake up, strain the water and drink it. Within 2-3 weeks, you’d see your stomach health improving and weight decreasing.

weight loss

2. Chew carom seeds

This is not easy due to its bitter taste but if you can do it then it would be great. This is particularly good when you have a stomach ache, cramps, etc. As you chew, its juice would get down to the stomach providing immediate relief. This is a proven home remedy that is practiced a lot in Indian households.

Also Read: Cure Stomach Acidity with Carom Seeds and Black Salt

3. Carom seeds tea

ajwain tea

Prepare ajwain tea with ginger and lemon juice for added benefits. Both ginger and lemon juice are also weight loss ingredients that speed the metabolic rate to burn excess calories and prevent fat accumulation.

Boil water in a pan and put all the ingredients in it. When the water is reduced to half, sieve the tea and drink. Replacing regular milk tea with this tea is a great idea.

Read more in Weight Management

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.