Category: Health care

The new addiction that people these days are trying to get over his junk food addiction! Right from the cheesy pizzas and burgers to zesty fries and mouth-watering pastries, junk food is all over people’s plate and mind today. This food is gradually deteriorating your health and may lead to fatal diseases in the future. The only place where you can learn to overcome junk food cravings is your brain!

Ways to overcome junk food cravings

Plan meals in advance:

There are very few chances of you ordering junk food if you already have your meals planned. Always try to keep your healthy lunch/snack boxes packed and have it when you are hungry. This way you do not have to think about what to order and can indirectly avoid eating junk food.

Avoid long periods of hunger:

When you are hungry for a long time you end up eating junk food as you can get it quickly as compared to healthy food. To avoid such a mistake see to it that you eat after regular intervals.

Learn to manage your stress:

Behind every food craving, there is always an emotion attached. It can be either a positive emotion or just stress. It is a human tendency to eat some sweets, pastries, donuts, etc., to bring down the stress levels. Some people have related food to happiness and end up overeating junk food whenever they are stressed out. The next time you are stressed try to avoid treating yourself, instead try doing yoga or indulge in some hobby.

Add variety to your food:

Another way to overcome junk food cravings is to add more variety to your food. Every week try to make some additions in your healthy diet. This way you will always have something new to eat and you will never be bored with eating healthy food. Ultimately, this will become a habit and you will conquer the art of avoiding junk food.

Try the magic of spinach extract:

Now, this is something new in the market! It is a new supplement, which is made from spinach extract. Some studies state that eating 3.7-5grams of this spinach extract helps to reduce food craving for many hours in a row.

Stay away from your junk food venue:

The more near you are to junk food the more likely you are to eat one! Hence, try to take a different route to office/home or just go for a long walk to distance yourself from the junk food outlet.

Do not confuse food with thirst:

Often, people confuse thirst with hunger and land up eating junk food. The next time you feel hungry or crave your favorite burger/pastry try to drink a glass of water first. If you feel full then it was just thirst and if you still feel hungry, try to munch on some dry fruits or nuts.

Eat more protein-rich food:

Studies state that eating protein-rich food will not only help you overcome junk food cravings but also keep your stomach full for a long time. While another study states that eating more protein, rich food helps in reducing food cravings by 60% and helps to overcome late-night snack craving.

Replace fruits for sweets:

Apart from junk food, you may also crave sweets after lunch or dinner. During such cravings try to eat some fresh fruits instead of going for high-calorie unhealthy donuts, waffles, pastries, etc. Fruits are rich in antioxidants, vitamins and contain fructose, which supplies your body natural sugar, unlike the processed unhealthy sugar.

Plan your supermarket visit wisely:

Lastly, if you are seriously trying to overcome junk food cravings you need to keep certain things in mind. Firstly NEVER visit the supermarket when you are hungry, there are high chances you eat/buy more junk items. Secondly, instead of visiting weekly try to visit only once a month this will reduce the amount of junk food items you buy. In addition, try to avoid going to the cold storage or junk food section.

Related posts:

Top Seven Superfoods to Boost Your Brain Power
Tuning of Mind Through Brain Gym Exercises
Midbrain Activation for Adolescents

Pumpkin seeds are originally a part of Mexican cuisine eaten in roasted form. However, today pumpkin seeds are largely enjoyed in American and Asian countries also. These seeds are home to numerous vital nutrients, vitamins, and ant-oxidants, which provide deep nourishment to your body. Regular consumption of these nutritious pumpkin seeds boosts your immune system and reduce the risk of various chronic diseases such as diabetes.

Some delicious ways to eat nutritious pumpkin seeds

1. Flavored pumpkin seeds pumpkin pie

 Ingredients

• 2 tbsp pumpkin seeds
• 1 1/2 tsp. pumpkin pie spice
• 3 tbsp. brown sugar
• 2 tbsp. Butter

Preparation

• Preheat oven at 350⁰
• Now, add butter in the oven tray and leave for 20 seconds or until completely melted.
• Remove it and add pumpkin seeds and pumpkin pie spice to it. Mix it well.
• Take a baking sheet, which is attached with parchment paper and spread the mixture evenly over it. Cover it with parchment paper.
• Bake the mixture for half an hour and your pumpkin seeds pie is ready.

2. Spiced honey roasted pumpkin seeds 

Ingredients

• 2 cups pumpkin seeds
• 1/8 tsp garlic powder
• 2 1/2 Tbsp honey
• sea salt to taste
• 2 tsp olive oil
• 1/4 tsp smoked paprika
• 1/8 tsp cayenne pepper
• 1 tsp chili powder

     Preparation

• Boil the pumpkin seeds for 2-3 minutes and then dry them thoroughly using a paper towel.
• Meanwhile, preheat oven at 350⁰.
• Take an oven-safe skillet, pour some oil and sauté pumpkin seeds over it on medium flame.
• Add all the spices to the skillet and cook until seeds turn golden brown.
• Now add honey to the mixture and stir well.
• Transfer the skillet to the oven and roast for another 30-40 minutes. (Until the seeds are completely cooked and crispy from within.)
• Do not forget to stir every 10-15 minutes while it’s been roasted.
• Remove the skillet, spread the seeds on a baking sheet and sprinkle salt over it and it’s ready to eat! 

3. Smokey barbeque spiced roasted pumpkin seeds 

Ingredients

• 1 ½ cup raw pumpkin seeds
• 4 to 5 squirts olive oil spray
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon light brown sugar
• 1/4 teaspoon ground mustard
• 1 1/4 teaspoon onion powder
• 1 1/4 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon kosher salt

 Preparation 

• Preheat the oven at 300⁰ F and roast the pumpkin seeds for 10 minutes.
• Remove it and spray some oil over it.
• Take a small bowl and mix, brown sugar, cayenne mustard, garlic powder, smoked paprika, and salt thoroughly into it.
• Add 3/4^th of the above spice mixture to coated seeds and mix well.
• Now take a baking sheet, spread the seeds evenly over it and cover with parchment.
• Roast it for 20-30 minutes until golden brown.(Flip once after 10-15 minutes)
• Remove the mixture, add some olive oil and leftover spice mixture to it, give it a good mix and its ready to serve!

4. Cinnamon Sugar Pumpkin Seeds

Ingredients

• 3cups pumpkin seeds dried for at least 24 hours
• 2tsp ground cinnamon
• 4tsp granulated sugar
• 3tsp coconut oil/ butter
• ½tsp pure vanilla extract
• 1tsp sea salt

Preparation

• Preheat oven at 325°F.
• Grease a large baking pan and set aside.
• Take a small bowl and mix cinnamon, sugar, and salt together and set aside.
• Melt coconut/ butter in a large microwave-safe bowl.
• Remove from heat and add vanilla extract to it.
• Now put pumpkin seeds and coat it evenly.
• Add all the dry ingredients to the pumpkin seeds mixture and stir well.
• Spread pumpkin seeds on baking pan in a single layer.
• Bake it for 25-35 minutes until seeds turn golden brown. (Stir after every 10 minutes)
• Remove a few seeds and check if they are hardened if not, roast for another five minutes.
• Take it out from the oven and transfer to the pan which is lined with parchment paper, let it cool and it’s ready to serve!

Related posts:

Reasons to Include Pomegranate Seeds in Your Diet Plan

Include these healthiest super seeds

References-

https://www.delish.com/cooking/recipe-ideas/recipes/a44061/pumpkin-pie-flavored-pumpkin-seeds/
https://joyfoodsunshine.com/cinnamon-sugar-pumpkin-seeds/

Smoky BBQ Spiced Roasted Pumpkin Seeds

Christmas is a merry time when you not only enjoy your long holidays but also the irresistible authentic Christmas dishes and sweets. Well, it is good to forget your diet plans and have cheat meals occasionally but that does not mean you end up multiplying inches on your waist! However, you do not have to worry this Christmas as the below mentioned healthy Christmas menu ideas will save you from that unnecessary weight gain!

Traditional recipes with side effects and the need for a healthy diet

Late night parties, family gatherings, office Christmas celebrations, etc., will surely make you lose your self-control on a healthy diet. However, before you decide on giving up your die, read the disadvantages of traditional Christmas dishes.

1. Stuffing turkey can be porous as the stuffing can absorb the salmonella bacteria present inside the turkey and the same may enter your stomach if not cooked properly.
2. Pies can multiply your calories even before you realize it.
3. Pudding and cakes also have too many calories and other unhealthy ingredients like gelatine.

Healthy Christmas Menu Ideas to try

Charred sweet potatoes laced with honey butter and lime:

Ingredients:

• Potatoes (6 small sizes)
• 1/2 cup olive oil
• 2tbsp honey
• 3tbsp hot sauce
• 1/4th cup golden brown roasted pumpkin seeds
• Kosher Salt and sea salt as required
• 6tbsp unsalted butter
• Lime wedges(for serving purpose only)

Preparation:

1. Put the rack in the center of the oven and pre-heat to 425 ⁰. Now, place sliced sweet potatoes (6 small sizes) on a baking sheet.
2. Pour ¼-cup olive oil and sprinkle kosher salt over it and bake for 20-30 minutes. While the potatoes are being baked in a small bowl, smash unsalted butter and honey and pour hot sauce to it. Mix them well and again sprinkle kosher salt over it. Place baked potatoes in a platter, spread the hot honey butter mixture over it, and sprinkle the golden-brown roasted pumpkin seeds and a pinch of sea salt over it.
3. Serve it with lime wedges.

Roasted sweet potatoes will not cause you any harm, unlike fried potatoes. Plus, pumpkin seeds contain essential anti-oxidants, some important nutrients, and fiber.

Crispy beetroot and mozzarella salad

Ingredients:

• 2tbsp olive oil
• 1 ½ beetroot  scrubbed
• 10 thinly sliced radishes
• 1 finely chopped seedless cucumber
• 1 arugula
• 3tbsp vinegar
• 1/2 tbsp salt and pepper
• 3tbsp olive oil

Related post- Health Benefits of Olive Oil

Preparation:

1. Firstly, preheat your oven at 450⁰ In a medium bowl, add 2 tbsp olive oil and 1/4^th tsp salt over sliced and scrubbed beetroots.
2. Secondly, mix it well and arrange the beetroots on 2 large baking sheets. Roast marinated beetroots for 20-25 minutes until they turn crispy brown.
3. Do not forget to switch racks in between.
4. Take a large bowl, add the roasted beets (cooled), radishes, finely chopped seedless cucumber, arugula, 3 tbsp vinegar, 1tbsp olive oil, and ½ tsp salt and pepper into it, and give it a good mix. Garnish with mozzarella before you serve.

Rich in minerals and vitamins the dish is definitely delicious and nutritious for your family.

Classic roast chicken:

Ingredients

• 1 fresh chicken
• 1 lemon
• 3 carrots (cut into large pieces)
• ½ lb potatoes
• 1 yellow onion
• 3 tbsp melted butter
• 1 bunch fresh thyme
• 1 clove garlic
• Kosher salt

Preparation:

1. Dress the chicken, preheat your oven at 425⁰. Take a baking dish, add carrots, potatoes, onions, garlic or another vegetable of your choice in the desired quantity, and place the chicken over it.
2. Next, brush butter all over the chicken, stuff cavity with lemon and sprinkle finely chopped thyme over chicken. Roast chicken on 165⁰ for 1 hour or until totally cooked.
3. Cover it with foil paper and leave for 15 minutes and its ready to serve.

Roasted chicken can be eaten without worrying about calories!

Butter and garlic mushrooms:

Ingredients:

• 1 1/2 lb.mushrooms
• 2 minced garlic cloves
• 4 tbsp melted butter
• 2 tsp finely chopped thyme
• 1 tbsp vinegar
• Kosher Salt and black pepper as required

Preparation:

1. Whisk butter, garlic, thyme, vinegar in a medium bowl; meanwhile preheat your oven at 375⁰.
2. Take a large baking sheet, spread mushrooms over it, pour the butter mixture over it and sprinkle some fresh black pepper and salt over it.
3. Spread the mixture evenly on all mushrooms, spread it in one layer and roast for 15-20 minutes until golden brown.

This dish is good for high protein intake. It is easy to make and very low on calories.

Scrunched Cabbage Salad with Grapefruit and Chiles

Ingredients:

• 1 cup mint leaves
• 1 head of Napa cabbage
• 2 grapefruits
• ¼ cup pickled chili vinegar
• 2-3 tbsp olive oil
• 1 tbsp hot pickled chilies
• 2 tbsp sesame salt

Preparation:

1. Cut cabbage into two half and then cut its leaves in two unequal half and put them in a large bowl.
2. Add vinegar, olive oil, salt to the bowl and mix well
3. Cut grapefruit into pieces after discarding its pith, remove its seeds and add it into the cabbage mixture.
4. Now, add some mint leaves, drizzle some olive oil on the mixture, and mix well.
5. Afterward, remove the mixture in a platter, drizzle some more oil, if needed and garnish with pickled chilies and sesame salt.

This salad is a bowl full of nutrition and great for the festive season!

Lentil Bolognese spaghetti

Ingredients

• 2 cloves garlic
• 1 small onion, chopped
• 1/2 tsp. dried oregano
• pepper
• 8 oz. ground beef
• 1 tbsp. tomato paste
• one (14-ounce) can whole tomatoes
• 1 tbsp. olive oil
• One medium carrot, chopped
• 1 lb. spaghetti
• 1/3 c. toasted pine nuts
• Grated Pecorino cheese( for serving)
• Kosher salt
• 6 oz. button mushrooms
• 1/2 c. dried red lentils
• 1/4 tsp. red pepper flakes

Preparation:

1. To start, finely chop mushrooms, carrots, garlic, and onion in a food processor.
2. In a large skillet heat some oil, add finely chopped vegetables, red pepper flakes, oregano, some salt, and pepper and cook for 4-5 minutes(until tender).
3. Now, add beef and cook for another 10-15 minutes.
4. Add tomato paste and cook for the next 1-2 minutes.
5. Now, add lentils, 1/4 tsp salt, pepper, and 2 cups water to the skillet and simmer for 15-20 minutes.
6. Meanwhile, cook pasta as per directions mentioned on the pack.
7. Cool the pasta, add it to skillet, mix well and serve hot with sprinkled toasted pine nuts and Pecorino cheese if needed.

This can be the topmost healthy Christmas menu ideas for meat lovers! It is rich in protein, vitamins, and flavor.

Roasted salmon with crispy potatoes and broccoli

Ingredients

• 1 1/2 lb. skinless salmon fillet
• 1 head broccoli
• 3 tbsp. olive oil
• pepper
• 1/4 c. mayonnaise
• One large red onion
• 1 lb. Yukon gold potatoes
• Kosher salt
• 1/2 clove garlic
• 1 tbsp. fresh lemon juice

Preparation:

1. While the oven is preheated at 450⁰F, take a large baking sheet and toss broccoli, onions, and potatoes over it.
2. Season it with some salt and pepper, spread it evenly and roast it for 15 minutes.
3. Now season salmon with salt and pepper, add it into the oven along with vegetables and continue roasting until salmon is tender and vegetables turn golden brown.
4. Take some mayonnaise in a small bowl, add lemon juice and garlic to it, and mix well.
5. Serve salmon and vegetables with the mayonnaise sauce.

Remember, baked vegetables provide vital minerals and vitamins to your body. Moreover, salmon helps to meet your body’s daily protein requirements without any unwanted fats or calories. (You can skip the mayonnaise sauce if needed)

 

Ref links and credits for recipe  images:

https://www.goodhousekeeping.com/

https://www.bonappetit.com/

https://www.delish.com/

Fig is a member of the mulberry family and is mostly enjoyed as a dry fruit. It is one of the most loved and most nutritious dry fruits! Fig is commonly used in salads and exotic dishes, however, these days fig milk is more in trend. Fig milk not only improves overall immunity but also improves reproductive health to a great extent. However, fig milk recipe benefit is more than you think and you need to try it to see it! 

You can bye fig here

Nutrition facts about Figs

1. Figs are loaded with vital vitamins such as vitamins C, A, K, B and minerals such as copper manganese, zinc, potassium, etc.

2. Eating 1 ounce dried figs provides 3 grams of fiber to your body.

3. Figs are one of the best plant-based sources of calcium.

4. These are rich in antioxidants, which help your body to fight free radicals.

Benefits and uses of figs

1. Consuming an adequate amount of figs every day aids in meeting your daily calcium requirements due to which, your bone density increases and bones remain strong.
2. Figs have the right amount of natural sugar and dietary fibers. Hence, when figs are included in the daily healthy diet it can help in sustainable weight loss.
3. Figs possess aphrodisiac properties that boost reproductive health. Women particularly can improve their libido and fertility just by adding figs to their daily diet.

4. Cholesterol and cardiovascular diseases

These fruits help to reduce the bad cholesterol in your body by restoring a balance between sodium and potassium. Figs also contain omega-3, which reduces the risk of cardiovascular diseases. Moreover, eating dried figs regularly lowers the level of triglycerides, which helps to prevent cardiovascular diseases.

5. The vital minerals and vitamins in figs not only improve your vision but can also prevent night blindness and cataract.

6. An enzyme known as ‘ficin’ is present in figs and it works wonders in strengthening your digestive system and stimulating bowel movements. Moreover, the physicochemical properties and other dietary fibers present in the figs contribute to better metabolism and digestion.

7. Daily consumption of figs increases the iron intake, thus increasing the production of blood in your body. Hence, figs help to cure anemia.

8. The fiber in figs helps to eliminate all the harmful waste from your body, which helps to prevent colon cancer.

9. The key vitamins, minerals, antioxidants and anti-inflammatory properties of figs help your body to fight against various diseases by killing all the bacteria and viruses. Thus, regular consumption of figs strengthens your immune system.

10. The fibers in figs can also prevent women from breast cancer. Studies say that women who consume figs are at a 50% lower risk of breast cancer than the ones who do not!

Fig benefits for skin:

Reduces warts and boils:

Figs possess various anti-inflammatory properties. Also, the enzymes present in figs help to reduce boils and warts on your face and skin.

Softer skin:

Applying figs paste directly on your face makes your skin softer and supple. It is due to the high amount of vitamin C and rich anti-oxidants.

Reduce aging signs:

Figs are loaded with anti-oxidants too. Due to such natural properties, figs help in reducing the fine lines and wrinkles. They also aid in preventing and treating certain skin diseases.

Skin rejuvenation:

Moreover, figs consumed or applied directly help to reduce dry skin, dark patches, acne, pimples, etc. Figs deeply nourish and rejuvenate your skin giving it a natural glow.

Fig benefits for Hair:

Prevents hair loss:

Figs contain vitamin C, which aids in keeping your hair strong and healthy. Regular consumption of figs can solve hair fall problems like a pro!

Promotes hair growth:

These are also loaded with some important vitamins like Vitamin E and Vitamin C, which are mainly needed for hair growth. Moreover, the nutrients in figs ensure proper blood circulation in the scalp. Hence, regular consumption of figs boosts hair growth.

Provides Natural hair conditioning and nourishing:

The benefits of figs for hair are so much that fig extracts are used in various branded hair care products! The natural enzymes and elements in figs moisturize your hair, nourish, give you frizz-free and naturally conditioned hair.

Figs benefits for brain health:

Healthy nervous system:

Figs help your body to absorb potassium. Interestingly, each nerve of your brain needs potassium in order to function properly. Hence, it is one of the best brain foods as consuming just 1-2 small cups of figs every day can meet your body’s daily potassium requirement.

Nervous System Tonic Liquid, 4 oz, Herb Pharm

Improves memory and concentration:

Figs contain Vitamin B-6, which helps your body to produce more neurotransmitters. These neurotransmitters are a set of chemicals that your brain cells release to communicate with other surrounding cells in your body. It helps to maintain brain and body coordination. Eating 0.22 grams of figs daily can improve your memory and concentration. Try to seek fig milk recipe benefits for brain health.

Memory Booster Power Pack

Removes toxins from the brain:

Your brain contains glutamate in small quantity, if it increases, it can cause severe harm to your brain. However, eating figs will protect your brain from glutamate as figs are rich in manganese. In turn, manganese turns on the enzymes that protect your brain from glutamate. 

Fruitri Premium Quality Sweet and Dried Fig Anjeer – Superior Quality, 500g

Know about fig milk recipe benefit 

Fig milkshake 

Ingredients

• 2 cups chilled milk
• 3-4tbsp sugar
• 150grams fresh figs(5-6 figs)
• ½ teaspoon vanilla extract(optional)

Instruction

1. In a blender jar add 5-6 chopped figs, 1/2 cup milk, sugar, and vanilla extract and blend till smooth.
2. Now add the remaining 1.5 cups of milk and blend once.
3. Transfer it to a glass and serve cold.

Benefits of fig milkshake

• The high fiber content of figs helps to maintain a healthy digestive system.
• It provides calcium, iron and other vitamins to your body.
• It can help in solving PMS problems in women.
• The milk aids in increasing sperm count in men and maintaining good reproductive health of both men and women.
• It can work as a mood improver.
• It improves energy, memory, and concentration.
• Fig milk is an immunity booster drink too.

Ref: https://www.dailysabah.com/health/2017/10/30/fig-one-fruit-to-rule-them-all

https://cashkaro.com/blog/health-benefits-of-figs-nutrition-uses/82637

https://www.stylecraze.com/articles/amazing-health-benefits-of-figs/#WhatAreTheSkinBenefitsOfFigs?

Related posts-

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CBD Oil or Cannabidiol is a Phytocannabinoid compound among 113 recognized cannabinoids discovered in the year 1940. This oil comes from cannabis plants and makes up for the major part of its extract. The therapeutic advantages of CBD oil are being studied for treating anxiety, cognitive behavior, movement disorders, and body pains.

 Advantages of CBD Oil

CBD oil provides many health benefits.

Epilepsy

Advanced research on CBD oil for epilepsy problem shows some positive results. Medical grade CBD oil combined with customarily prescribed medicines has been tried on refractory epilepsy of young children with a greater degree of success. As a result, it reduces seizures and offers considerable relief. It is also well-received in the treatment of Dravet syndrome or Lennox–Gastaut syndrome-related epilepsy in 2year old or more kids.

Anti-Inflammatory and Pain-Reliever

CBD offers a natural alternative for chronic pains and stiffness that is not curable with other medicines. It is also a good anti-inflammatory treatment choice, which considerably reduces inflammation in the body. Besides, non-psychoactive compounds present in it are also beneficial for chronic pains, according to the experts.

CBD Oil Drops 250 mg – Goji Blueberry, 1 oz, PlusCBD Oil

Neurological Disorders

The primary researches suggest that CBD has therapeutic benefits for several neurological disorders. Despite its advisory against administering it to pregnant and breastfeeding women, researches are hopeful that CBD could prove effective in treating mind related illnesses.

Helps to Quit Smoking

Some encouraging evidence recommends CBD for helping people to quit smoking. According to the researchers, CBD oil decreases the craving of nicotine substantially.

Controls Withdrawal Symptoms

CBD may be a favorable treatment for people with opioid addiction disorders, according to the researchers. They found that CBD decreased some symptoms related to substance-use related disorders. Also, it helped control anxiety, mood-changing symptoms, body pains, and even insomnia. Though, the studies are still inconclusive but hopeful that CBD would prevent and reduce withdrawal symptoms.

Fights Cancer

The researchers have discovered a few effective properties of CBD to combat cancer. Its compounds also help to curtail cancerous cells to spread in the body by holding them back and destroying them. Further, researches will prove its true worth to combat cancer.

Diabetes

As per Researchers, CBD decreases inflammation in the pancreas. Inflammation in the pancreas is one of the main causes of Type I Diabetes. Normally, inflammation transpires when the immune system attacks cells in the pancreas, which becomes the reason for Type 1 diabetes.

Uses of CBD Oil

CBD oil usages for the body will be more prevalent after the concluding of multiple types of research.  However, initial results are encouraging and potentially carry amazing health benefits, as some of them described above. Hopefully, the therapeutic uses of CBD oil may be among the most preferred options in the future for the treatment of various ailments.

GlyMed Plus Professional CBD Booster

Its usages will be surely accepted in the near future. CBD along with other cannabinoids responds to certain receptors present in the body. Even the body produces some of its own cannabinoids. For cannabinoids, the body has two receptors CB1 and CB2. Receptors CB1 are present all over the body and mostly in mind.

These receptors in the brain help the body to have better coordination, control over emotions, memories and moods, intelligence, and movements. CB1 receptors also deal with different body pains, appetite, and other body functions. CB2 receptors are available in the immune system that affects inflammations and body pains.

Ref:

https://en.wikipedia.org/wiki/Cannabidiol

https://www.medicalnewstoday.com/articles/317221.php#benefits

https://www.healthline.com/nutrition/cbd-oil-benefits#section9

https://www.medicalnewstoday.com/articles/317221.php#benefits

Rope jumping is an exercise that anyone can easily get engaged in. It allows you the flexibility and eases to do it wherever you want. Moreover, the numerous health effects of rope jumping are still not known to people at large. Understand its benefits and meet your health goals with rope jumping!

Immense Health Benefits of Rope Jumping

1. Rope Jumping and Benefits to Physical Health

Several sportspersons such as tennis players, athletes and boxers include rope jumping in their regime. As this activity enhances functional movements like agility, balance, and footwork, it is a favorite workout of celebrities like Justin Beiber and Padma Lakshmi too.

2. Rope Jumping and Flexibility to Bones

Along with the other health effects of rope jumping, it can also aid the body in stretching itself well.  Skipping helps in increasing the flexibility of the ligaments and muscles as they go through continuous stretches and contractions.

3. Rope Jumping and Heart Health

One of the major health effects of rope jumping is the positive impact it has on the heart. This exercise is good cardio that can ensure a healthy heart. Like any other cardio exercise, rope jumping helps to enhance the capacity of arteries, veins, and heart. This, in turn, helps heart function very efficiently. Including rope jumping, as a part of your exercise routine. As it can help in building stamina and help you get rid of breathing issues during activities.

4. Rope Jumping for foot strength

Regularly engaging in rope jumping can increase muscle strength around the foot and ankle. Hence, rope jumping is an advised exercise for people who play sports like football, basketball, tennis, etc., to reduce ankle or foot injuries. Since rope jumping requires the player to use balls of the feet, staying on toes fro a long time in games like tennis becomes easier.

5. Rope Jumping and Weight Loss

Rope jumping for 30 minutes is a very good aerobic exercise. It is an exercise that has an effect on the whole body. Every part of your body is involved in this exercise, one way or another. Additionally, it is also good to try some variations while doing rope jumping like skipping with a leg, jumping very high and running and skipping, etc. Skipping is capable of burning 1300 calories in an hour. Every jump can help in burning 0.1 calories from the body.

FAQs on Rope Jumping

1. Can a Heart Patient do rope jumping?

Rope jumping is a cardio exercise and doing it regularly is good for your heart.

2. Can the rope jump increase your height?

Rope jumping improves the flexibility of bone through frequent stretching. It can bring a slight increase in your height. However, there are other factors like diet, genetics and other reasons that affect height.

3. Can rope jump lead to injuries to feet and ankle?

Rope jumping regularly improves fitness and thus reduces the chances of injuries.

4. Can Rope Jumping be considered for weight loss?

Rope jumping helps in reducing weight effectively as it is an exercise for the whole body.

5. Is skipping an appropriate exercise for people suffering from osteoporosis?

Even though osteoporosis leads to fragile bones that can increase the chances of fracture. Rope jumping stimulates the bones and hence makes them strong. It is one of the key health effects of rope jumping.

6. Can I do rope jumping during periods?

The studies show that exercise is good for your body always, even during your periods. Moreover, exercising during periods can help in elevating the mood, handling the PMS, boosting the endorphins and allow women to feel strong. So, continue rope jumping to the extent you feel comfortable.

References

1. https://www.healthline.com/health/exercise-during-period#benefits
2. https://www.lifehack.org/articles/lifestyle/benefits-jumping-rope-you-probably-dont-know.html
3. https://food.ndtv.com/health/7-amazing-skipping-benefits-from-a-healthy-heart-to-a-beautiful-skin-1405444
4. https://stylesatlife.com/articles/does-skipping-increase-height/

https://www.shape.com.sg/fitness/7-best-exercises-do-during-your-period/?slide=1

Love handles or fat on your sides can be infuriating. However, it’s only possible to lose side fat when you manage to lose your overall weight. However, you can still target one area of your body by doing some exercises, aiming at abs and muscle reduction. You can achieve your aim by following certain natural ways.

Weight Loss Power Pack

Diet Changes to Lose side fat

Cut Sugar from Your Diet

Having health-savvy food should be your first action to lose side fat. Remove sugar from your diet as sweetened drinks and sugary foods promote the accumulation of fat on the sides. Check yourself what you eat, as sugar is present in aerated drinks, health drinks, candies, cookies, confectionary items, and other packed food products.

Lose Side Fat with Healthy Food

As they say ‘you reap what you sow’, similarly in this context, you cannot stay fit unless you eat healthy food. In your meals, you must focus on avocados, nuts, seeds, whole grains, fatty acids, fishes, and green vegetables, in short, consume food with lesser calories.

Fiber-packed Diet

One effective way to reduce love handles is by increasing soluble fiber in your food. Fiber fills the stomach and curtails hunger pangs. Besides, fiber keeps your bowel system healthy and smooth. Try eating beans, nuts, oats, vegetables, and fruits more in your food for naturally curtailing fat in the body.

Move Your Body

More than controlling calories in food, it is vital that you lose calories by walking, jogging, swimming, aerobics, and spending time in the gym. For those who lead a sedentary lifestyle sitting all day in offices, it is important that they stay active by getting up and walking around the office every 30 minutes. Even that much would make a great difference.

Thrice a Week Exercises To Lose Side Fats

Try woodchopper’s exercise–

Stand with your feet apart, hold dumbbells in hands, keeping your back straight stretch forward into a lunge as a woodchopper would do. Repeat 20 times each from both sides.

Russian Twists–

Lie down on the floor placing your feet under an immovable object. Bend your legs at the knees. Raise your upper body and bring it near your bent knees, making a V-shape between them. Keep hands clasped behind your head. Twist your body for a second while contracting it on the left side then go back to your starting position. Then twist your body on the right contracting body for a second, then return to starting position. Do it 50 times.

Side Plank Hip Lifts–

Lie on your left side, lift your upper body above the ground with the support of your left elbow and forearm. Keep shoulders right over your elbow, legs, and feet stacked on top of each other. Raise your hips in a straight line with the body from head to heels. Slowly lower your left hip touching on the floor. Do it 10 to 15 times. Reverse the plank position on the right side and repeat the moves.

Image from Pinterest

Bicycle Crunches–

Lie on the floor with your lower back pressed to the ground then raise your legs and exercise in a bicycle motion 30 times at least.

Lifestyle changes to lose fats on sides

De-Stress

Stress impacts your normal life by disturbing your mental and physical health. Stress increases the‘hormone cortisol’ level that causes headaches, anxiety, digestive issues, and promotes weight gain. Manage it to lose side fats.

Sleep Well

Ensure a good 7-hours sleep at least. A good sleep controls cortisol level, stress, and body fat.

Reduce alcohol

Consuming too much alcohol contributes to increased body fats as well as induces hunger pangs. Both ways, this causes obesity. Therefore, it is better to consume alcohol sparingly.

Hydrate yourself

Drink plenty of plain water for good health and not sweetened beverages. The latter leads to an increase in weight.

Adopt these ways to lose side fat as love handles are not so lovable.

 

Source:

https://www.healthline.com/nutrition/get-rid-of-love-handles#section1

https://www.wikihow.com/Get-Rid-of-Side-Fat

 

Breast cancer can be treated in the initial stage but at the advanced stage, it becomes complicated and fatal. Several women fall prey to this disease every year; some are cured while others lose their life especially if cancer is detected in the last stage. Hence, it is better to be aware and take some precautions to prevent breast cancer risk.

Lifestyle changes to prevent breast cancer risk

Maintain a healthy weight:

You do not need to be slim but you have to maintain a healthy weight in order to avoid certain types of cancer. Obesity or overweight can lead to breast cancer and several other types of cancer, especially post-menopause.

Avoid smoking and drinking:

Both smoking and drinking lower the quality of your health and give rise to several types of cancers including breast cancer. Hence, avoid or quit such habits at the earliest.

Breastfeed your child for at least one or more years:

Modern, working moms find it very difficult to breastfeed their children for a longer time. However, breastfeeding for 1+year relaxes the nerves, improves blood circulation, avoids breast clots, etc., due to which it reduces the risk of breast cancer. Moreover, breastfeeding benefits your child’s health in numerous ways!

Minimize the consumption of birth control pills:

Younger women can cope up with the side effects of birth control pills. However, women beyond the age of 35 years especially those who smoke and consume contraceptive pills regularly are at a higher risk of breast cancer as compared to other women who don’t. 

Preventative measures for breast cancer

1. The life-saving screening:

In order to detect breast cancer among women, a special screening of breast is done known as mammography. It certainly does not help to cure breast cancer but it is one of the best preventative measures to prevent breast cancer risk as it can detect cancer at an early stage. After the age of 40 years, regular mammography sessions should be done. Women between the age group of 40-44 yrs and over 55 yrs should do it every alternate year while women between 45-54 should do it at least once a year.

2. Breast cancer prevention medicines or surgery:

In case you have a family history that will lead you to breast cancer in the future, you can consume medications to reduce the risk of breast cancer. This should only be done on doctor’s advice only. You also have the option of prophylactic surgery, which is very effective in the prevention or lowering the risk of cancer in a particular organ or gland.

Natural foods that help in the prevention of breast cancer

In search of the most effective medicines, we often forget that food is the best medicine! Apart from lifestyle changes and preventative measures, you can consume these foods to prevent breast cancer risk.

Vegetables

Dark Green leafy vegetables:

Leafy vegetables, which are dark green in color, are rich in antioxidants, which can help prevent cancer. Hence, consuming vegetables like Kale, Spinach, Turnip, beet greens, collard, etc., will aid in preventing breast cancer.

Cruciferous rich vegetables:

Cruciferous vegetables are generally rich in fiber, vitamin C, K, and E and also anti-oxidants. But the best part is these vegetables contain cancer-fighting chemicals called glucosinolates. Therefore, consuming cabbage, arugula, broccoli, cauliflower, etc., can keep you away from breast cancer.

Fruits

Peaches and plumps:

These fruits contain polyphenols, which prevent the growth of breast cancer cells in the body. Studies have also shown that polyphenols target all the cancer cells in the body and kill them.

The berry magic:

Black raspberries, strawberries, blueberries, are rich in antioxidants, polyphenols and have anti-cancer properties due to which it can help you prevent breast cancer.

 Apigenin:

It is an antioxidant that prevents the growth of breast cancer cells known as HER2. Celery, peppermint, licorice, spinach, etc., are some apigenin rich food. While carotenoids can be found in orange, red, yellow and dark green fruits and vegetables like kale, apricots, carrots, and tomatoes, etc. These foods are rich in lycopene, vitamin A, beta-carotene and lutein that aid in fighting free radicals, which further turn into cancer cells.

Garlic:

It belongs to the allium vegetable family and is far more useful than its flavor. A 2017 research has found that garlic has very positive and effective effects on estrogens dependent as well as estrogens non-dependent breast cancer.

Related post:

All About Breast Cancer Symptoms, Causes and Treatment

Common signs of cancer in Women

Cervical cancer- causes, symptoms, and treatment

Ref: https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-prevent-breast-cancer/

https://www.healthline.com/health/breast-cancer/foods-to-prevent-breast-cancer#spices-and-supplements

Apple cider vinegar (ACV) has become the holy grail of healthy diet these days. It is a common ingredient for many dishes. Moreover, due to the health benefits of Apple Cider Vinegar, it is ideal as a natural remedy for curing as well as preventing many ailments.

HealthVit Apple Cider Vinegar with Mother Vinegar, Raw, Unfiltered and Undiluted – 500 ml

Nutritional Values of ACV

ACV is one of the popularly used fruit-based vinegar and is made by fermenting apples and water. It has 5 percentage acidity, like any other kind of vinegar. The nutrient values in apple and the fermentation process are the secrets behind the magical powers of this fruit-based vinegar. Apples contain very high amounts of Vitamin K, A-C, magnesium, folate, potassium, calcium and also sugar in the natural form. The presence of the fiber pectin makes apples great for the digestive system’s health. Fermentation contributes malic, citric, acetic and lactic acids in ACV, along with good bacteria. That is why it is considered magical for healing many diseases and protecting the skin.

Health Benefits of Apple Cider Vinegar

Apple cider vinegar has been used as a home remedy for many of the illnesses from time immemorial. Here are some of the major pros of using ACV.

1. Weight Loss 

One of the key reasons for all the buzz about Apple Cider Vinegar is its ability to boost weight loss. ACV works by making the individual feel full and thus avoid overeating. Moreover, one tablespoon of ACV has just 3 calories.

Weight Loss Power Pack

2. Diabetes

Apple Cider Vinegar has the ability to prevent diabetes especially when you are fasting. It works by reducing the blood sugar level but ACV is not an alternative to the medicines.

Ayurveda And Metabolic Syndrome – DVD Set

3. Apple Cider Vinegar on Cholesterol and Blood Pressure

One of the major health benefits of Apple Cider Vinegar is its ability to reduce blood pressure and cholesterol. ACV controls renin, a hormone responsible to constrict and dilate blood vessels. This ability of ACV helps in keeping the blood vessels relaxed and thus a check on blood pressure. The consumption of ACV before a meal helps in reducing LDL and increasing HDL as it has natural antioxidants thus keeping a check on cholesterol.

Wireless Blood Pressure Monitor – QardioArm – Arctic White

4. Digestion                           

Apple Cider Vinegar makes digestion better. It helps to stay away from heartburn and bloating, Regular consumption of it can improve the body’s ability to digest food.

The Ayurvedic Secrets Of Digestion – Silver

5. Destroys Bacteria

Apple Cider Vinegar helps in disinfecting wounds and treating fungus. It is best for treating and preventing infection as it can easily kill bacteria. This also helps in inhibiting Bacteria like E-coli which can spoil food. It is widely used as a food preservative.

How to Consume Apple Cider Vinegar Safely?

• • The health benefits of Apple Cider Vinegar can be tapped only if it is consumed safely.
  • One of the easiest ways to include ACV in the diet is by using it for food preparation. Distilled ACV is ideal for marinades, salads, pickling, and cabbing. The raw one is the most suitable for marinades, salads, and cooking.
  • Raw ACV can also add a kick to your drinks if you mix it with them.
  • Sprinkling ACV on popcorn gives it a tangy twist. It can also be a pleasant flavor to add with fruit syrups, kale chips, barbecued beef, and coleslaw.
  • Consuming it as a supplement is also a very common trend. Try to consume only 1 to 2 teaspoons while using it directly as a supplement.

• You can add ACV to water or tea when you consume it as a supplement. You should always use it as part of a recipe than consuming directly.
• While consuming ACV, always remember to dilute it with water so that too much of acid does not hit the esophagus or stomach. The ratio of water and apple cider vinegar changes based on the reason for consuming it.
• Too much consumption of the vinegar can have a negative impact on tooth enamel due to the high acidity levels in it.
• If you are considering to consume ACV regularly, the important steps include
• appropriate dilution,
• usage of straw for drinking it
• proper rinsing of the mouth

Consumption of ACV in large amounts like about 8 ounces for the long term can lead to osteoporosis and lower potassium levels. When ACV is added in dishes, the acidity is made subtle by the nutrients in the other ingredients.

References

https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#section1

How to Safely Consume Apple Cider Vinegar for its Healthy Benefits!

https://www.webmd.com/diet/apple-cider-vinegar-and-your-health#1
https://www.asweetpeachef.com/benefits-of-apple-cider-vinegar/
https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/