Gluten

Gluten is a family of proteins found in wheat, barley, rye and spelt.

Its name comes from the Latin word for “glue,” as it gives the flour a sticky consistency when mixed with water. This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked.

A gluten-free diet (GFD) is a diet that strictly excludes glutenA gluten-free diet involves excluding foods that contain the protein gluten, including wheat, rye, and barley.

A gluten-free diet help in treating:

-Celiac disease

-Gastrointestinal diseases

– Irritable bowel syndrome

– Rheumatoid arthritis

-Multiple sclerosis

-HIV enteropathy, among others

-Gluten-free diets have also been promoted as an alternative treatment of people with autism.

A gluten-free diet should be mainly based on naturally gluten-free foods with a good balance of micro and macronutrients: meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice, and corn are all appropriate components of such a diet. Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have high biological and nutritional value. Furthermore, they contain protein of higher nutritional quality than those of wheat, and in greater quantities.

Why gluten is bad for some people? 

People with gluten intolerance or celiac disease cannot tolerate it. People with other disorders like wheat allergy and non-celiac gluten sensitivity also frequently avoid gluten.

Unfortunately, this attack also damages surrounding areas, such as the gut wall. This can lead to nutrient deficiencies, severe digestive issues, and anemia, as well as increase the risk of many harmful diseases, People with celiac disease often experience sharp stomach pain, diarrhea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anemia, tiredness, and depression.

Foods to Avoid:

Completely avoiding gluten can be challenging. This is because it is found in many common ingredients that are added to foods.

These are the main sources of gluten in the diet: Wheat-based foods like wheat bran, wheat flour, spelt, durum, Kamut, semolina, Barley, Rye, Triticale, Malt, Brewer’s yeast.

Foods to Eat:

The following foods are naturally gluten-free:

Meats and Fish – All meats and fish, except battered or coated meats. 

 Eggs – All types of eggs are naturally gluten-free.  

Dairy – Plain dairy products, such as plain milk, plain yogurt, and cheeses. However, flavored dairy products may have added ingredients that contain gluten, so you will need to read the food labels. 

Fruits and Vegetables – All fruits and vegetables are naturally free of gluten.

Grains – Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats (if labeled gluten-free). 

Starches and Flours – Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour. 

Nuts and Seeds – All nuts and seeds. 

Spreads and Oils – All vegetable oils and butter. 

Herbs and Spices – All herbs and spices. 

 Beverages – Most beverages, except for beer (unless labeled as gluten-free). 

If you’re ever unsure if a food item contains gluten, it’s best to read the food labels. A gluten-free diet has plenty of options. This allows you to create a variety of healthy and delicious.

Gluten Free Foods:

Fruit, Vegetables and Legumes  

  • Asparagus  
  • Avocado  
  • Bell peppers  
  • Broccoli  
  • Brussels sprouts  
  • Cabbage  
  • Cauliflower  
  • Celery  
  • Chickpeas  
  • Coconut  
  • Collards  
  • Cucumber  
  • Eggplant/aubergine  
  • Garlic 
  • Ginger  
  • Green beans  
  • Kale  
  • Leek  
  • Lemon  
  • Lentils  
  • Lettuce  
  • Limes  
  • Mushrooms  
  • Olives  
  • Onions   
  • Pak choi/bok choy  
  • Parsley  
  • Pineapple  
  • Potatoes
  • Pumpkin  
  • Sauerkraut  
  • Scallions  
  • Shallots  
  • Soya beans  
  • Spinach  
  • Squash
  • Tomato  
  • Turnip  
  • Watercress  
  • Zucchini / courgettes  

Meats, Poultry, Fish and Meat Free Substitutes  

  • Ensure items are not breaded or battered  
  • Beef  
  • Chicken  
  • Cold cuts/sandwich meat as long as they are not breaded or glazed but check the label  
  • Duck  
  • Fish  
  • Lamb  
  • Mince meat  
  • Pork  
  • Salmon  
  • Shellfish and molluscs  
  • Turkey  

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes  

  • Gluten free cereals  
  • Gluten free oats  
  • Amaranth
  • Arrowroot  
  • Beans  
  • Buckwheat groats / Kasha  
  • Cassava  
  • Chia seeds  
  • Corn / maize  
  • Cornflakes  
  • Flaxseeds  
  • Gluten-free oats  
  • Granola  
  • Millet  
  • Nuts  
  • Nut flours  
  • Porridge oats  
  • Potato  
  • Quinoa  
  • Rice  
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower  
  • Sorghum  
  • Soy  
  • Tapioca  

Condiments, Dips, Desserts, Sweets, Sweeteners and Spreads  

  • Coconut oil  
  • French mustard  
  • Ground pepper  
  • Honey  
  • Jam  
  • Jellies  
  • Olive oil  
  • Rice pudding  
  • Salsa  
  • Salt  
  • Sesame oil  
  • Sorbet Syrup  
  • Tapioca pudding  

Drinks  

  • Gluten-free beer  
  • Almond milk  
  • Cider  
  • Fruit juices  
  • Sodas/fizzy drinks e.g. Coca-cola, Pepsi, lemonade  
  • Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate  
  • Wine  

 Dairy Foods  

  • Butter  
  • Cheese except for blue cheese  
  • Cream  
  • Eggs  
  • Milk  
  • Sour cream  
  • Yogurt  

 Cooking ingredients, herbs and Spices  

  • Gluten free flour  
  • Baking powder  
  • Bicarbonate of soda  
  • Cornflour  
  • Cream of tartar  
  • Potato flour  
  • Rice flour  
  • Soya flour  

Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme  

Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika.  

 

Brown Vs White Rice Which is better for your health?

Rice is a versatile grain consumed by people around the world. It serves as a staple food for many people, rice comes in several colors, shapes, and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.

Many people prefer brown rice for this reason.

The Difference Between Brown And White Rice: 

All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.

  • Brown rice is a whole grain. That means it contains all parts of the grain including the fibrous bran, the nutritious germ, and the carb-rich endosperm.
  • White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.
  • This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
  • Brown rice is a whole grain that contains bran and germ. These provide fiber and several vitamins and minerals.
  • White rice is a refined grain that has had these nutritious parts removed.
  • Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
  • White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
  • 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100grams of white provide only 0.4 grams of fiber.
  • Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
  • On the other hand, high consumption of white rice has been linked to an increased risk of diabetes.
  • Brown rice has a GI of 50 and, white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown.
  • Brown rice contains lignans, plant compounds that can help protect against heart disease.
  • Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure, and decrease inflammation in the arteries.
  • Whole grains like brown rice may also lower total and LDL (“bad”) cholesterol. Brownrice has even been linked to an increase in HDL (“good”) cholesterol.
  • Studies show that due to their antioxidant levels, whole grains like brown rice can help prevent chronic diseases like heart disease, cancer, and type 2 diabetes.
  • Studies also show that brown rice can help increase blood antioxidant levels.
  • In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics.
  • Eating brown rice instead of white may also significantly reduce weight, body mass index(BMI), and circumference of the waist and hips.
  • Brown rice has more fiber which makes you fuller for longer aiding in weight loss.
  • Brown rice also nourishes your gut.
  • Brown Rice Contains Antinutrients and May Be Higher in Arsenic.

Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an anti-nutrient known as phytic acid or phytate. It may also contain higher amounts of arsenic, a toxic chemical.

While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from the food.

Brown rice tends to be higher in arsenic than white rice. However, this should not be a problem if you eat rice in moderation as part of a varied diet. A few servings per week should be fine.

Which type should you eat? 

Brown rice is generally more nutritious than white rice. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. Brown rice is the best, choice in terms of nutritional quality and health benefits. That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.

Home Remedies for Puffy Eyes

Since we do have control over eye puffiness to an extent, there are some things we can do to keep swelling away:

  • Reduce Salt

Cut down on salt during the day and before bed [source].Extra salt = water retention = swelling. Drink plenty of water to keep your system flushed, as this can also help prevent eye puffiness.

  • Cool Cucumber

Cucumbers have been used for years as a home remedy for puffy eyes because of their detoxifying and diuretic properties. They contain ascorbic acid (vitamin C), antioxidants, and flavonoids that can help soothe and support the skin Plus, since they’re often stored in the refrigerator, the cooling action can help decrease swelling and tighten skin, at least for a little bit of relief. Place a cool cucumber slice on each of your closed lids, and take a rest for 15–30 minutes. Or try cucumber rose eye mask blended to reach the inner and outer corners of the eyes.

  • Raw Potato Slices

Try using sliced potatoes in place of cucumbers. Not only do they stay cool longer than cucumbers, but they also have astringent properties that may help reduce the water buildup under the eyes. You can also make a finely ground potato poultice by grating 1–2 tablespoons of raw potato and place it in a few layers of cheesecloth. Place over your closed eyes.

  • Milk

We use milk in quite a few of our homemade skin recipes because it contains lactic acid, which increases skin firmness. Dip a cotton ball into cold milk and squeeze off the excess. Place on each of your closed eyes to help tone under-eye tissue.

  • Green or Black Tea

Tea bags are another popular home remedy. Green and black teas contain caffeine, which tightens skin and prevents the excessive accumulation of fat in cells, a common cause of under-eye bags as we age Caffeinated tea also contains tannins, which stimulate blood circulation, and antioxidants that protect skin from the effects of aging.

  • Chamomile Tea

Chamomile tea doesn’t have caffeine, but it does have significant anti-inflammatory and antimicrobial properties. It can also provide relief for conjunctivitis and pink eye.

  • Egg Whites

Beat up an egg white mask and apply it with a brush or your fingers under the eyes (make sure not to get it in the eyes, and wash hands after applying). As it dries, it will tighten and tone the skin. Let it sit for 10–15 minutes, then gently rinse.

  • Aloe Vera Gel

It’s not just for burns! Aloe contains a myriad of antioxidants and has numerous antibacterial, antifungal, antiviral, and other healing properties. It can help soothe tired eyes by moisturizing the skin and providing relief. It might also help minimize wrinkles.

  • Rose Water

Rosewater contains vitamin C and A, as well as flavonoids. It is a natural astringent with anti-inflammatory properties It is also incredibly rejuvenating and refreshing. And you can even make your own rose water at home. Saturate a cotton ball with the cooled rose water and dab under the eyes to reduce dark circles and refresh the skin.

  • Witch Hazel

Witch hazel is a well-known astringent often used to reduce swelling and redness. Chilled witch hazel is extra refreshing. After cooling in the fridge for a couple of hours, apply a bit to a cotton pad and let sit on closed eyes for 5 minutes for an instant refresh.

  • Cold Water

Wake up your face with a cool water wash first thing in the morning. It will definitely get you going! If your eyes feel extra puffy, dunk your face in ice water or dip a washcloth in cold water, squeeze out the excess, and lay it over your eyes. The cold water works as a vasoconstrictor to restrict blood flow to the area, which in turn reduces any redness and swelling.

  • Chilled Spoons

If you’re not a fan of cold water, try putting two spoons in the refrigerator before you go to bed. In the morning, you can just pull them out and place them gently over your closed eyes. It will produce the same effect as cold water jelly teething rings are also great.

  • Coffee

Erase late nights and tired eyes by adding a dose of coffee to your morning skincare routine. The caffeine in this homemade mask for puffy eyes acts as a diuretic to reduce swelling. Whip a teaspoon or two of ground coffee into an egg white and apply under the eyes. Or try a coffee-infused eye cream. You’ll shrink both eye swelling and fine lines.

  • Turmeric

Turmeric eye masks are excellent for brightening complexions, evening out skin tone, and decreasing inflammation Combine with milk for a bit of gentle exfoliation. Mix 1 tablespoon turmeric with 1 tablespoon milk in a small bowl and apply to under-eyes using a cotton ball. Leave on for 15 minutes and then carefully rinse off.

  • Tap ‘Em Away

Gently tapping your under-eye area with the pads of your fingers can help circulate lymph and encourage the fluid under your eyes to drain. When applying an eye serum, be sure to gently press it into the skin under your eyes rather than just superficially slathering it on top.. Just be sure you don’t tug at the skin, as this can make eye bags worse!

  • Essential Oils

Many essential oils have anti-inflammatory properties that can lessen the appearance of eye puffiness. Try mixing 1–2 drops of argan, chamomile, or and lavender oils and gently applying to the under-eye area. Be careful while applying.

Home Remedies for Acne

Acne develops when pores become clogged or infected with bacteria. Acne is the most common skin condition in the United States, affecting around 80 percent of people in their lifetimes.

People can use specific home remedies to help balance the skin’s oil levels, reduce inflammation, kill bacteria, and prevent future acne breakouts.

Home Remedies for Acne 

Some of the most popular home remedies for acne involve the use of natural herbal extracts, many of which traditional medicine practitioners have used for hundreds of years.

  • Tea Tree Oil

Applying tea tree oil to the skin can help reduce swelling and redness. Tea tree oil is a natural antibacterial and anti-inflammatory, which means that it might kill P. acnes, the bacteria that causes acne. Tea tree oil’s anti-inflammatory properties mean that it can also reduce the swelling and redness of pimples. People can apply tea tree extract to their acne in creams, gels, or essential oils. If people use essential oils, always dilute them in a carrier oil first.

  • Jojoba Oil

Jojoba oil is a natural, waxy substance extracted from the seeds of the jojoba shrub. The waxy substances in jojoba oil may help to repair damaged skin, which means it may also help speed up wound healing, including acne lesions. Some of the compounds in jojoba oil might help to reduce skin inflammation, which means it may reduce redness and swell around pimples, whiteheads, and other inflamed lesions. Try mixing jojoba essential oil with a gel, cream, or clay face mask and applying it to acne. Otherwise, place a few drops of jojoba oil on a cotton pad and rub this gently over acne sore.

  • Aloe vera

Aloe vera is a natural antibacterial and anti-inflammatory, meaning it may reduce the appearance of acne and prevent acne breakouts. Aloe vera contains lots of water and is an excellent moisturizer Aloe vera also contains salicylic acid and sulfur, which are both used extensively in the treatment of acne. Try cleaning the acne sores and then applying a thin layer of cream or gel with aloe vera.

  • Honey

Honey has been used to treat skin conditions, such as acne, for thousands of years. It contains many antioxidants that can help to clear waste and debris from clogged pores. Doctors use honey in wound dressings because of its antibacterial and wound-healing properties. Using a clean finger or cotton pad, rub a little honey into pimples. Otherwise, add honey to a face or body mask.

  • Garlic

Many traditional medicine practitioners use garlic to treat infections and boost the body’s ability to fight germs and infections. Garlic contains organosulfur compounds, which have natural antibacterial and anti-inflammatory effects. Organosulfur compounds can also help to boost the immune system, which helps the body fight infections. To fight the inflammation and infections caused by acne, people can add more garlic to their diet. Some people chew whole garlic cloves, rub it on toast, or make it into a hot drink.

  • Apple cider vinegar

Apple cider vinegar contains several organic acids that have been shown to kill p.acnes.In particular, succinic acid has been shown to suppress inflammation caused by P.acnes, which may prevent scarring is important to note that applying apple cider vinegar to your skin can cause burns and irritation, so it should always be used in small amounts and diluted with water.

  • Cinnamon

cinnamon has anti-inflammatory, antioxidant, and antibacterial properties. Because of this, they may be beneficial for acne-prone skin. Mix 2 tablespoons honey and 1 teaspoon cinnamon together to form a paste. Apply for 10-15 minutes. Wash off with water.

  • Green tea

Green tea contains high concentrations of a group of polyphenol antioxidants called catechins. Antioxidants help the body break down chemicals and waste products that can damage healthy cells. Green tea may help clear out some of the debris and waste that has built up in open acne sores & controls sebum production. Green tea might help either when people drink it or use green tea extract on their skin.

  • Rosemary

Rosemary extract, or Rosmarinus officinalis, contains chemicals and compounds that have antioxidant, antibacterial, and anti-inflammatory properties…. rosemary extract can reduce inflammation from the acne-causing bacteria P. acnes.

  • Coconut oil

Like other natural remedies, coconut oil contains anti-inflammatory and antibacterial compounds. These properties mean that coconut oil may destroy acne-causing bacteria and reduce redness and swelling of pimples. Coconut oil may also speed up healing in open acne sores.

Along with home remedies, specific lifestyle changes can have a powerful effect in reducing acne flare-ups.

Lifestyle Changes to Improve Acne Include: 

  • Never Touching Pimples

It can be very tempting, but touching acne sores will irritate the skin, may make the pimple worse, and can spread pimples to other areas. Touching, rubbing, squeezing, or popping acne sores can also introduce more bacteria into the lesion, causing further infections.

  • Choosing the Right Cleanser

Many regular soaps have an acidity, or pH, that is too high and can irritate the skin, making acne worse. Choose cleansers, rinses, and washes with a pH closer to the skin’s natural pH of around 5.5.

  • Using Oil-Free Skincare

Oil-based or greasy products can block pores, increasing the risk of them becoming clogged and forming acne sores.

  • Staying Hydrated

Staying hydrated is extremely important because it makes it easier for acne sores to heal and reduces the overall risk of outbreaks. When the skin is dry, it can easily become irritated or damaged, resulting in pimples. Being hydrated also ensures new skin cells develop correctly assures heal.

Tips for Managing Stress Include: 

  • Talking to family, friends, a doctor, or other supportive people
  • Getting enough sleep
  • Eating a healthful, balanced diet and avoiding skipping meals
  • Exercising regularly
  • Limiting alcohol and caffeine consumption
  • Practicing deep breathing, yoga, mindfulness, or meditation

People can choose from a wide range of home remedies to treat their acne. Not all remedies will work for everyone or in every case, However always consult a doctor before using natural remedies for severe, chronic, deep, or painful acne.

Inch Loss vs Weight Loss

A healthy weight loss plan includes both diet and exercise. Exercising regularly helps you burn calories, tone loose muscles, and gain muscle mass. However, there are times when you might feel like you have dropped a dress size, but still, the weighing scale shows the same number. This does not mean you are doing something wrong or have not lost weight. You have lost your inches and are on your way towards achieving your weight loss goal.

What’s the difference? 

Inch loss means losing inches from around typical areas of fat storage like the waist, hips, and thighs. When you lose fat, you will first notice changes in these specific body parts. High waist circumference is due to excess fat accumulation, which can affect your heart and other organs, increasing the risk of heart attack and type 2 diabetes.

When you are performing strength training exercises, you not only lose fat but start gaining muscle mass. Muscles are compact and firm, but fat is not. This is the reason why you might have lost inches from your midsection, but the changes are not visible on the scale.

This does not mean your weight loss program has failed. In fact, inch loss is considered a healthier way of losing weight. If you only want to lose weight, rather than building muscles then focus on cardiovascular exercise instead of strength training.

Which is better?

Accordingly, inch loss or fat loss is considered better than weight loss because there is:

-Increased metabolism

– Increase body strength & fitness level

-Reduced risk of diseases

-Decrease in fat percentage & not muscle mass

– Delayed aging

The right way to measure your weight 

If you aim to get healthy and fit, then don’t depend on your weighing scale. It is not the absolute way to determine the ideal weight as per your height and age. Measuring the Body Mass Index(BMI), waist-to-height ratio, body fat percentage, and waist-to-hip ratio are more appropriate ways to know your healthy weight.

In Weight loss, you are just losing weight and nothing more but in inch loss, you are losing fat from the body and building muscle.

Weight loss may lead to loss of muscle mass, which can cause a rebound effect & lead to weight gain. Also, this indicates that your metabolism has slowed.. which can lead to weight gain in the future.

Thus Your focus should be on attaining a healthy weight and not just losing weight. It is a common misconception that thin people are healthy, but it is not true. Loss of inches is a sign that your exercise and diet plan is working perfectly.

Intermittent Fasting

Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. People are using it to lose weight, improve their health, and simplify their lifestyles. Many studies show that it can have powerful effects on your body and brain and may even help you live longer

What is Intermittent Fasting (If)? 

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism, and Buddhism

Intermittent Fasting Methods 

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

  • The 16/8 method

Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16hours in between.

  • Eat-Stop-Eat

This involves fasting for 24 hours, once or twice a week, for example, by not eating from dinner one day until dinner the next day.

  • The 5:2 diet

With these methods, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods. Many people find the 16/8method to be the simplest, most sustainable, and easiest to stick to. It’s also the most popular.

How it Affects Your Cells and Hormones?

When you fast, several things happen in your body on the cellular and molecular level. For example, your body adjusts hormone levels to make stored body fat more accessible. Your cells also initiate important repair processes and change the expression of genes.

Here are Some Changes / Benefits of Intermittent Fasting:

  • Human Growth Hormone (HGH)

The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss.

  • Insulin

Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.

  • Cellular repair

When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside the cells.

  • Gene expression

There are changes in the function of genes related to longevity and protection against disease.

  • Weight Loss

Weight loss is the most common reason for people to try intermittent fasting.

  • Inflammation

Some studies show reductions in markers of inflammation, a key driver ofmany chronic diseases.

  • Heart health

Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar, and insulin resistance — all risk factors for heart disease.

  • Cancer

Animal studies suggest that intermittent fasting may prevent cancer.

  • Brain health

Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss. Because of these changes in hormones, short-term fasting may increase your metabolic rate.

However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

Who Should Be Careful? 

  • If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first.
  • In these cases, it can be downright harmful. If you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now. This eating pattern is likely also a bad idea if you’re pregnant or breastfeeding.
  • Hunger is the main side effect of intermittent fasting.-You may also feel weak and your brain may not perform as well as you’re used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
  • If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is Particularly Important if You

  • Have diabetes.
  • Have problems with blood sugar regulation.
  • Have low blood pressure.
  • Take medications.
  • Are underweight.
  • Have a history of eating disorders.
  • Are a woman who is trying to conceive.
  • Are a woman with a history of amenorrhea.
  • Are pregnant or breastfeeding.

The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

Can We Have Regular Tea If We Want To Lose Weight?

People around the world drink tea. Hundreds of varieties exist, from white to black and green to oolong. They all naturally have high amounts of health-promoting substances called flavonoids. So they’re thought to bring down inflammation and help protect against conditions like heart diseases & diabetes.

But Can It Also Help You Lose Weight?

A cup of this brew each day isn’t likely to get you back into your skinny jeans. But some research suggests tea may help you lose a very small amount of weight when you pair it with a sensible diet and exercise.

Teas have a type of flavonoid called catechins that may boost metabolism and help your body break down fats more quickly. And the caffeine in many teas increases your energy use, causing your body to burn more calories. These two compounds probably work best together for any weight loss that may occur.

Once you’ve lost weight, tea could help you keep it off by preventing the metabolism slowdown that’s common after dropping a few pounds. All tea types come from the same leaves-Camellia Sinensis. But the leaves are processed in different ways and each tea is a little different.

Black Tea:

It’s fermented. A process that allows it to change chemically and often increases its caffeine content. The tea has a strong, rich flavor. Substances called polyphenols in black tea might help block fat from being absorbed in the intestines.

• Watch what you pour into your tea, though. Drinking black tea the English way with milk & sugar might curb its fat-blocking abilities. And rather can lead to weight gain

.• Also try to limit your tea intake throughout the day

Green Tea:

Green tea usually isn’t fermented. The leaves are simply steamed and then crushed by hand. It’s especially high in the most potent type of catechin, called EGCG. This when combined with the right kind of exercise & diet leads to weight loss.

• Make sure to avoid sugar along with green tea

Oolong Tea:

This tea is made by drying tea leaves in the hot sun. Like green tea, it’s a rich source of catechins. In one study, more than two-thirds of overweight people who drank oolong tea every day for six weeks lost more than 2 pounds and trimmed belly fat.

White Tea:

This tea is the least processed, and it has a light, sweet flavor. One laboratory study showed white tea sped up the breakdown of existing fat cells and blocked the formation of new ones.

Final Word

If you like a cup of tea with your morning toast or afternoon snack or on its own, enjoy it. It’s safe to drink as long as the caffeine doesn’t make you jumpy. And it may even help protect against cancer, diabetes, and heart disease. A few cups of daily tea might even give you a slight push toward your weight-loss goals. Just don’t expect miracles to come in a teacup. Real weight loss requires a whole lifestyle approach that includes diet changes and activity. Completely avoid white & processed sugar in your tea. You can add jaggery instead.

Signs that You are Eating Too Much Salt

According to dietary guidelines from AHA, We should consume 2300 mg of salt in a day. However we consume more than 3400 mg per day which is way more exceeding than the limit, and the worst part is that 70 percent of it is coming from processed & junk food. Too much salt can have unpleasant effects both in the long & short run.

Your body shows multiple signs in case you are eating too much salt:

  • Puffiness

Excess salt in blood results in fluid imbalance.drawing water out of cells into the bloodstream. This causes water retention & puffiness.

  • Bloating

Bloating is characterized by a buildup of gas & discomfort in the stomach…making your stomach to balloon out. This is more common in people having a high sodium diet.

  • Excessive Thirst

When you consume salty food water is drawn out of cells triggering thirst.

  • Trouble in sleeping

Excessive salt negatively impacts your sleep. It causes frequent nightmares & frequent urination. Also, water retention caused by excessive salt consumption makes it difficult to lie down comfortably.

  • Chapped lips

Sodium contributes to the dehydration of cells. this includes cells of your lips & skin. Make sure to drink more water & avoid over salty food for smoother softer lips.

  • Acne

Acne is linked to inflammation, as is excess sodium consumption. Thus there seems to be an inter relationship.

  • Poor gut health

Eating excess salt results in the growth of bad bacteria such as Helicobacter pylori there attack the stomach lining & cause infection. It may lead to ulcers as well.

  • Weak Bones

Excessive salt elevated urinary calcium excretion. This leads to calcium loss from your bones. It may also result in osteoporosis.

  • High blood pressure

Eating food high in sodium results in high blood pressure …in overtime leading to CVD, stroke, or heart failure.

  • Kidney stones

Diet high in sodium can result in a concentration of calcium in the kidney. Leading to stone formation.

  • Cognitive Problems

According to studies excessive salt intake is linked to an increased risk of dementia &cerebrovascular diseases. Keep your brain healthy by limiting sodium heavy foods.

Here are simple ways to fix this :

⁃ Avoid all kind of processed or packaged foods

⁃ Use a mix of common salt and black salt for cooking

⁃ Avoid adding salt to salads or fruits or juices

⁃ Avoid eating papads, chutneys, pickles loaded with salt

How Much Weight Lose When You Walk 10,000 Steps a Day?

Do you also find it difficult to take out time for exercise or hit the gym? But are still worried about how to lose those extra kgs. Then my dear friend walking10,000 steps a day might be the solution to your problem.

Get on your feet. Walking the recommended 10,000 steps day boosts overall health without too much burden on your already crowded calendar.

Move closer to a healthy weight. Eat less, move more is the age-old formula for weightloss – walking is an easy way to achieve that goal. A 2017 study published by the NationalInstitutes of Health shows that physical activity is important for healthy weight. Aiming for that 10,000-step mark is a good way to ward off weight gain and even lose a few pounds.

Completing an extra 10,000 steps a day typically burns out 2000- 3500 calories in a week .1pound ( half a kg ) of body fat equals 3500 calories, so depending on your weight & workout intensity, you could lose about 1 pound ( half a kg) per week simply by completing extra 10,000 steps each day. This means you 3 easily lose2- 3 kgs in a month.

I think this is a great physical activity as you don’t need any special equipment or preparation for this. This is something easily achievable.

Benefits of 10,000K Steps:

  • Reduces anxiety

The simple act of walking can help to ease anxiety. Just 10 minutes has been shown to promote feelings of well-being.

  • Stabilize blood sugar

Regular physical activity, such as walking 10,000 steps a day, leads to lower glucose and insulin response after a meal. This is important for managing or reducing the risk of diabetes.

  • Reduce the risk of heart disease

Bodies are designed to move, and the consequence of not moving them enough often comes in the form of poor health outcomes. When you walk more, say 10,000 steps rather than the typical average of 3,000 to 4,000, you are effectively improving your cardiovascular health. That means less risk of heart attack, stroke, and high blood pressure.

  • Tone up

Walking doesn’t just boost your heart health; it is also good for toning your whole body. Your legs and glutes get a good workout and if you pump your arms as you walk, they also benefit.

  • Boost mood

The simple act of walking improves clarity for better cognitive performance, boosts mood, and your overall feelings of well-being, and even reduces stress. If you are looking for strategies to improve your body and mind, walking is the ticket.

Walking is easy to do and good for you, too. Not only do you get the benefits of weight-management and better cardiovascular health, you’ll also sleep better and feel less stressed. There isn’t a magic bullet for good health and healthy weight but walking 10,000 steps is a pretty good step in the right direction.

Ways to Use Banana Peels

The most common thing to do with banana peels is to throw them in the trash. However, there are various miraculous uses for this frequently-overlooked product. The peels can be used in your kitchen as a cleaning product or in your beauty routine.

  • They help reduce acne

Banana peels contain vitamin C and vitamin E and they also contain potassium, zinc, iron, and manganese. These nutrients can calm inflamed skin and reduce acne outbreaks. Also, banana peels contain lutein and carotenoids which are fat-soluble compounds that help fight inflammation and acne breakouts.

– Rub the banana peel over your skin and leave for 5 to 10 minutes.

– Rinse your skin

  • They help reduce wrinkles

Facial wrinkles occur when the skin loses its elasticity and it loses its firmness. The antioxidants and vitamin C in bananas can help reduce the appearance of wrinkles.Rub the banana peel over your skin and leave for 30 minutes or overnight repeat 3 times a week.

  • Help to polish your silverware

When your silverware loses luster.. try using a banana peel. The inside of the banana peel contains potassium that helps to cleanse metal. Make a paste of banana peel & water. Leave for some time & then rinse it off with water.

  • Remove Splinters

Banana peel has enzymes that draw foreign subjects to the surface of the skin. This makes it easier to remove Splinters.

  • Fertile compost for plants

Adding banana peel to your compost will help introduce calcium, magnesium, sulfur, phosphate& potassium to the soil. Which are vital for the healthy growth of plants. For this, you can bury the banana peel piece near the root of the plant.

  • Whitens teeth

The potassium found in ripe banana peels helps to reduce the yellowness of the teeth caused by tea, coffee, etc. For this brush your teeth properly. Now take the inside of the banana peel & rub for 2 minutes. Then wash off, Repeat daily.

  • Help reduce appearance of Scar

Banana peel contains esterified fatty acids that diminish the visibility of scars. For this apply the peel to the affected area. Wash after some time.

  • Help in treating headaches

Banana peel is a natural way to treat your headache. This is because of its potassium content. Put banana peel into the freezer & apply it on your forehead.

  • Help to tenderize meat

The banana peel works as a blanket to your meat. It helps in cooking while keeping the moisture from evaporating. Hence the meat cooked is more juicy.

  • Help relieve itchy skin

Banana peel contains histamine lowering nutrients such as magnesium, vitamin c, vitamin E.Use banana peel to relieve itching from rashes or mosquito bites, or psoriasis.

  • Help in removing warts

For this rub banana peel over the wart. Leave it overnight. And wash in the morning. Do it daily.

I know now you will think twice before throwing the banana peel.