5 Power-packed Immune-Boosting Juices

If you’ve got a healthy immune system, look after it and it will look after you.

Why Strengthen Your Immune System

With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defences against viruses, bacteria, and other pathogens.

Here are 12 Low Carb Foods That Will Instantly Boost Your Immunity

Immune

The immune system shields a body against diseases, viruses and infections. When working properly, the immune system identifies and attacks viruses, bacteria and parasites while separating them from the body’s own defence tissue. This means if you want to remain hale and hearty, your immune system should be working properly. So your immune system needs a solid dosage of vitamins and minerals to keep its vitality up and going.

Food is the standout amongst the most effective instruments we need to help avert sickness and maintain our immune system to the finest.

Do you know?

More than 70% of your immune system is in your gut and forms a foundation of your health.

Check out the gut-brain connection

Try these immune-boosting food juice and discover the benefits for your mind-body health.

1.Beet Juice

Beets are known for their health-promoting benefits and impressive nutrient profile, beets are a healing food recognized in both Ayurveda and Traditional Chinese Medicine. Not only are beets full of health-promoting antioxidants and trace minerals, but they are also loaded with dietary nitrates —naturally occurring inorganic compounds—that convert to nitric oxide in the body.

Beetjuice

Nitric oxide is used in the body as part of a toxin defence system, protecting you from infectious organisms. It is also an important component of many immune and inflammatory cell types.

2.Carrot Juice 

Carrots are a source of beta-carotene, which converts to vitamin A in the body, which strengthens the body and protects against the free radical damage that can lead to illness. Vitamin A plays a role in regulating the immune system and helping the body fight infections by keeping T-cells in circulation.

Carrots are also chock full of many important vitamins such as vitamin A, C and E, carotenoids and polyphenols that offer a variety of health benefits, including strengthening the immune system.

3.Watermelon

Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

Watermelon juice

Not only it helps your immune system but also releases the muscle soreness. Muscle soreness is a typical side effect of cold virus, particularly in grown-ups. The overwhelming water substance of this natural product may likewise make it one of the simple juicing recipes.

4.Orange Juice 

Orange juice, as well as other citrus fruits, are good sources of vitamin C. Vitamin C is an antioxidant that protects cells from substances that damage the body. Vitamin C also promotes white blood cell and antibody production, which helps defend against foreign invaders.

Many people reach for orange juice when trying to fight off the common cold. Vitamin C has been studied extensively and may help decrease the duration and intensity of the common cold.

5.Spinach Juice

Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.

Keep your immune system strong

Juice remedy

Making juices, smoothies, and nutritional drinks are one of the tastier ways to stay healthy. No matter which one you like, you can always add other superfoods such as Chia seeds for more health benefits.

The Right Way to Use Chia Seeds

By Priyanshi Bhatnagar

3 Quick Fat-Burning Pasta Recipes to Save Your Waistline

The Italian staple dish pasta is pretty popular around the world. It’s easy to cook and extremely delicious and is an especially good choice if you need to whip up something tasty really quickly.

However, it has become infamous with health freaks, due to oodles of cheese and other fattening additions to the dish. The dish is back in vogue now though, and how!

The truth is, pasta alone doesn’t make you fat.

If you’ve ever been to Italy, you may have marvelled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome, and fresh ingredients—and they keep things small.

Check out the weight loss friendly dairy-free Pumpkin Soup

How To Eat Pasta To Lose Weight- A Nutritionist’s View

Recently, a study concluded that eating pasta won’t make you fat but might even help you shed a few pounds!

First up, it is important to know that no one food can lead to weight gain. There are a variety of kinds of pasta available in the market – from spaghetti, penne, macaroni, fusilli, fettuccine and others. They are made from the dough of wheat mixed with water or eggs and are rich in carbohydrates.

Kindsofpasta

Understand Pasta Composition

Pasta is made up of primary carbs and some protein. But the reason it is so infamous in the weight loss segment is because of its composition, which makes it an energy-dense food. You’d be surprised to know that one cup of pasta makes up for the carbohydrate requirement of a sedentary person for the whole day.

Now, the thing that makes pasta high calorie is the fact that it is always prepared in cheese, high-calorie sauces, which makes it a complex food. And not to miss out on the large serving size of pasta.

Here comes to the rescue, whole wheat pasta!

It has fewer carbs than your regular pasta and comes with some amount of fibre, which is missing otherwise. This also makes you feel full faster, so chances are you won’t be able to finish that whole generous plate of pasta.

Moreover, there are a whole new variety of healthy kinds of pasta available in the market – gluten-free, fibre-rich and protein-enhanced, a small serving of which will make you feel full faster. Also, there are kinds of pasta made from different grains that are healthier- like buckwheat or rice.

The latest being the spiralled vegetable pasta – which is, without doubt, the best option.

SPIRALIZED ZOODLES MARINARA (ZUCCHINII NOODLES WITH CHUNKY TOMATO SAUCE)

Zoodles, or noodles made from zucchini, have taken the healthy-foodie world by storm. Once you substitute this versatile squash into your pasta dishes, you’ll be liable to ditch the carby, floury stuff. Zucchinis contain riboflavin, a B vitamin essential for red blood cell production and carb-burning.

Zoodles

INGREDIENTS

• 2 Tablespoons extra virgin olive oil

• 1/2 cup diced white onions

• 6 garlic cloves, peeled and minced (or pressed)

• 1 (28-ounce) diced tomatoes

• 2 Tablespoons tomato paste

• 1/2 cup roughly chopped fresh basil leaves, loosely packed

• 1 1/2 teaspoons coarse salt

• 1/4 teaspoon black pepper

• 1/8 teaspoon crushed red pepper flakes (or a pinch of cayenne)

• 2 large zucchini, spiralized

• freshly-grated Parmesan cheese, for grating

Here is a guide for healthy Cooking oils

INSTRUCTIONS

• Heat oil in a large saute pan over medium-high heat. Add onions and saute for 5 minutes, stirring occasionally, until the onions are soft and translucent.  Add garlic and saute for 1 minute, stirring frequently, until fragrant.

• Add in the tomatoes, tomato paste, basil, salt, pepper, and crushed red pepper flakes, then stir to combine. Continue cooking until the sauce reaches a simmer. Then reduce heat to medium-low and continue to let the sauce simmer for about 15 minutes, or until the oil on the surface is a deep orange and the sauce is reduced and thickened. Taste, and season the sauce with additional salt and pepper if needed.

• Add in the spiralized zucchini and toss until it is evenly coated with sauce.  Continue to cook for 2-3 minutes until the noodles are slightly softened.

• Remove from the heat and serve immediately, garnished with Parmesan cheese.

CREAMY WHOLE WHEAT PENNE PASTA SALAD WITH TOMATO & SPINACH

Yogurt pasta

INGREDIENTS

• 9 ounces whole-wheat penne pasta

• 1 cup Greek yoghurt

• 1/3 cup Parmesan cheese, grated

• 1/4 cup extra virgin olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon pepper flakes

• ground pepper, to taste

• 2 cups cherry or grape tomatoes, halved or quartered depending on the size

• 2 cups baby spinach

• 1 small onion, finely chopped

Also, read 10 Healthy Yogurt recipes!

INSTRUCTIONS

1. Over the medium-high heat, boil a pot of water. When it boils, add some salt then put the pasta. Follow the number of minutes indicated in the package for cooking.

2. When the pasta is cooked, transfer it to a colander positioned under the faucet then run the cold water through it to stop the cooking. Drain well then transfer to a big bowl.

3. In a small bowl, mix the yoghurt, Parmesan, extra virgin olive oil, pepper flakes, salt and ground pepper.

4. In the big bowl of pasta, mix in the yoghurt dressing, tomatoes, spinach and onions.

PESTO PASTA SALAD

Pesto salad

INGREDIENTS

• 2 cups baby spinach (about 2 oz.)

• 1 cup basil leaves (about 3/4 oz.)

• 3 tablespoons (about 3/4 oz.) grated Parmesan cheese

• 1 teaspoon finely chopped garlic (from 1 large garlic clove)

• 3/4 teaspoon black pepper

• 1/4 teaspoon kosher salt

• 1/4 cup extra-virgin olive oil, divided

• 1 (8-oz.) pkg. chickpea pasta ( can use semolina pasta)

• 2 cups cherry tomatoes (about 11 oz.)

• 1/2 cup chopped fresh flat-leaf parsley

• 3 tablespoons roasted unsalted pumpkin seeds (pepitas)

• 1/2 teaspoon flaky sea salt (such as Maldon)

Here is a Salt Guide with their Health Benefits

INSTRUCTIONS

1. Combine spinach, basil, cheese, garlic, pepper, kosher salt, and 3 tablespoons of the oil in a mini food processor. Process until mostly smooth, about 10 seconds, stopping to scrape bowl as needed. Set aside.

2. Cook pasta in a stockpot according to package directions, omitting salt and fat. Reserve 1/2 cup cooking water. Transfer pasta to a colander; drain and rinse with hot water.

3. Return pot to medium-high heat. Add remaining 1 tablespoon oil and tomatoes; cook, stirring occasionally until tomatoes start to soften and skins split slightly 1 to 2 minutes.

4. Add pasta; cook, stirring often until warmed through, about 1 minute. Remove from heat. Add spinach mixture and 1/4 cup of the pasta water to tomato-pasta mixture; toss gently. Add more pasta water if necessary.

5. Sprinkle with parsley, pumpkin seeds, and flaky sea salt; toss gently. Serve immediately.

By Priyanshi Bhatnagar

10 Surprising Benefits of Honey we bet You Didn’t Know (It Beats Hangovers!)

“The bees are buzzin’ in the tree, To make some honey just for me”.

What is Honey

Honey is a thick, sticky and sweet-tasting liquid, loaded with therapeutic properties, honey has been used for skincare and well-being since ages. Its benefits vary from lowering blood sugar levels to aiding in weight-loss. This is the reason instead of sugar, weight-watchers foods that contain raw honey.

A few other benefits include:

1. It may help beat hangovers

It’s a familiar feeling… a heavy head, raging thirst, waves of nausea, over sensitivity to light and noise? Yes, it’s the dreaded hangover! Fret not, honey is here to rescue you. Just a few tablespoons of honey will help speed up your body’s metabolism and help you combat that hangover since fructose helps speed up the oxidation of alcohol by the liver.

Honey is roughly equal parts of glucose and fructose, so it has the potential to cause this reaction. However, studies that looked at honey’s ability to increase alcohol metabolism are using about 2 ounces of honey (8 tablespoons) per 25 grams of alcohol, which would be about 480 calories worth of honey. I wouldn’t recommend consuming that many calories worth of honey in one day.

2. It contains antioxidants

Honey is loaded with humectant compounds (a compound that helps in retaining moisture). It helps in retaining the moisture content in the skin. It also helps in restoring the elasticity of the skin and makes it glowing and supple.

Also read : Biggest Acne Myths Busted

Clear skin

Some types of honey have been found to contain antioxidants (the darker the honey the more antioxidants it typically contains), which can help fight cell damage that may increase the risk for diseases like cancer, heart disease, etc. However, in order to really pack an antioxidant punch, you’d have to consume more than a teaspoon or two of honey.

While a teaspoon used here and there can provide a small antioxidant bonus, I’d recommend getting antioxidants from more nutritious sources, like fruits and veggies.

3. It may help heal your cuts and burns

Enriched with antibacterial and antimicrobial properties, using honey prevents the growth of bacteria. Hence, applying honey on wounds, cuts, abrasions and burns can help in the faster healing process.

Apart from healing wounds and cuts, honey helps in healing pus, lessens pain and promotes speedy recovery. Since it has anti-fungal properties, it can also cure infections such as jock itch, athlete foot and fungal infection on foot.

4. Honey Improves Your Scalp

According to a 2001 study published in the European Journal of Medical Research, honey can bring temporary relief to the scalp by targeting dandruff. The study found that applying honey diluted with 10 per cent warm water to problem areas and leaving it on for three hours before rinsing, led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss.

5. It’s sweeter than sugar

Honey contains glucose, fructose and minerals such as magnesium, potassium, calcium, sodium chlorine, sulphur, iron and phosphate. Per teaspoon, honey contains 20 calories, 5 grams of sugar and no fat. Granulated sugar has 15 calories, 4 grams of sugar and no fat per teaspoon. Honey is slightly sweeter, so you can use a bit less.

Thus, replacing it with sugar provides the number of health benefits and keep blood sugar level under control. Honey also contains vitamins B1, B2, C, B6, B5 and B3. These vitamins may vary according to the quality of nectar and pollen. Also, a small amount of copper, iodine, and zinc also exist in honey. And all these nutrients are essential for our well-being.

Also read: Facts about Stevia

6. It may help with weight control

It’s almost always recommended that people buy the plain version of foods and sweeten them themselves using a natural sweetener, so they’re able to control the amount of added sugar. But be sure to consume no more than 6 teaspoons (2 tablespoons) of honey per day, and that’s if it’s the ONLY added sugar you’re eating. If you’re getting sugar from other sources, make sure your total sugar intake does not top 6 teaspoons.

Weight loss

According to a 2010 study published in the Journal of the American College of Nutrition, honey helps control your appetite. If you consume honey before bed, the body begins to burn more fat during those early hours of sleep. You can even take a step further and replace all refined sugar in your diet with honey in order to rebalance the brain signal that compels you to consume more sweet stuff.

Here is the Intermittent Fasting Food List For Weight Loss

7.Detox, Detox, Detox!

It is believed that drinking warm water with honey and a splash of lime first thing in the morning is an effective anti-cellulite treatment, as it helps to increase body metabolism. Honey and warm water help to flush out the toxins from your body. By helping you to get regular, it helps you to regularly rid your body of toxins that can build up and cause disease.

Adding lemon to the mix increases the benefits, as lemons help to increase urination, dispelling toxins more frequently and keeping your urinary tract healthy. Lemon contains citric acid, which helps to maximize enzyme function and in turn stimulate the liver and help with detoxification.

8.Improves Sleep

Do you lie awake all night staring at the ceiling, tossing and turning? Use the famous milk and honey remedy to fall asleep quickly. All you need to do is add a teaspoon of honey to a glass of hot milk.

Importance of sleep

Honey releases serotonin (a neurotransmitter that improves your mood), and the body converts serotonin into melatonin (a chemical compound that regulates the length and quality of sleep. You can also add a teaspoon (or two) of honey to a cup of chamomile tea if you’d prefer.

Also read: Calming drinks to Relieve Stress and Anxiety

9. Honey for Silky Hair

Honey acts as a natural agent for moisturising hair and cleansing the scalp, leaving you with silk smoothly hair without stripping away any natural oils. Add a teaspoonful of honey to your usual shampoo or mix with olive oil for a deep conditioning treatment for 20 minutes, before washing your hair with shampoo.

10.Immunity Boost

Honey’s antioxidant and antibacterial properties help improve the digestive system and boost immunity. It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body.

Here is the Low Carb Foods That Will Instantly Boost Your Immunity

BONUS:

5 Facts About Honey Nutrition

Honey is quite useful in a lot of other things as well. Here are 5 amazing honey facts that you didn’t know about.

• Honey Makes Excellent Cough “Medicine” by treating respiratory tract infections. and prevents the recurrence of infections.

• Feeling Gassy? Honey helps to neutralize the gas

• Honey increases polyphonic antioxidants in the blood which helps prevent heart diseases

• Honey contains glucose, fructose, carbohydrates in these forms supply energy to the body, boost endurance and reduce muscle fatigue

• Reduce Allergy Symptoms

Also, read natural home remedies for constipation

By Priyanshi Bhatnagar

The Best Gluten-Free Banana Oat Blender Pancakes – (Without Sugar)

Finding healthy, easy and satisfying breakfasts are always a mission for me.
I am a big fan of eggs for breakfast but I get tired of it and so I often look for other ideas, but the other ideas aren’t exactly healthy.

Omelettes, French Toast, waffles, Eggs Benedict…Not really ideal. So when I stumbled upon this easy healthy banana oat pancakes recipe, I was incredibly chuffed. They take minutes to knock together and they’re actually delicious.

What is so great about this healthy banana pancake recipe is that they have great texture from the finely ground oatmeal and they are packed with goodness. The oats make them gluten-free so if you are struggling with gluten intolerance or Coeliac disease these are perfect. (Make sure the oats you are using are gluten-free.)

Related: How To Make Oat Milk Perfect Every Time!

IS OATMEAL GLUTEN FREE?

In short, yes.

The problem comes when the oats are processed in a factory or plant with wheat or other gluten-containing grains which can cause cross-contamination so just make 100% sure your oatmeal is gluten-free before proceeding.

These healthy blender pancakes also get a good boost of protein from the eggs (be sure to use free-range/organic eggs) and of course the bananas are little health bombs themselves. Packed full of fiber, potassium and many other essential vitamins and minerals. 

Oats guide

All in all, a fantastic alternative to regular old pancakes filled with all the good stuff and a great easy healthy breakfast. Yum!

Looking for more gluten-free healthy recipes, you may also like Vegan & Gluten-free Chickpea Balls, Broken Sorghum Kheer.

HOW DO YOU MAKE HEALTHY BANANA OATMEAL PANCAKES?

Making this banana oatmeal pancake recipe is easier than you think.

Banana facts

Ingredients

• 2 medium ripe bananas (best when they have lots of brown spots)

• 2 eggs

• 1 ½ cups gluten-free old-fashioned rolled oats

• 1 teaspoon baking powder

• 1 teaspoon vanilla extract

• ½ teaspoon ground cinnamon

• ¼ teaspoon salt

• Olive oil, for cooking

Here is a guide for the best cooking oils

Instructions

Pancake recipe

• In a blender, Just place all ingredients into a blender. Allow blending until the mixture is as smooth as you want it and blended well.

• Allow the batter to stand for 10-20 minutes until thickened slightly.

• Add olive oil or coconut oil to a griddle or large nonstick pan and place over medium heat. Add pancake batter 1/3 cup at a time. Cook for about 2-3 minutes or until golden brown and tiny bubbles appear around the edges.

• Fry spoonfuls of the batter until golden brown on both sides.

• Serve with a drizzle of maple syrup and fresh fruit of your choice.

• Enjoy!

Pancakes

COOKING TIPS

Banana Oat Pancake Batter should be thinner than traditional pancakes, but should not be runny. If you find the batter too thick, add in 1 teaspoon of milk at a time and blend; repeat until desired consistency is reached. If you find the batter too thin, add in 1 tablespoon oats and blend well; repeat until desired consistency is reached.

How to keep pancakes warm ?

You can absolutely make these pancakes ahead of time and keep them warm in the oven. Simply place oven at 200 degrees F, then add pancakes to a platter or oven-safe plate and place in the oven until ready to serve.

How to freeze pancakes ?

If you really want to make your pancakes ahead of time and serve them at a later date, you can place the pancakes on a baking sheet so they aren’t touching and place in the freezer for 30 minutes, then place them in freezer-safe containers and freeze for up to 3 months. Once ready to reheat, simply add pancakes to a plate and microwave for 30-60 seconds or until warm.

I know you’re going to love these banana oatmeal pancakes, please let me know if you make it by leaving a comment for the recipe below.

I’d love to hear from you and it helps encourage others to make the recipe too! Enjoy

Always hungry? 9 Foods That Prevent Cravings and Hunger Pangs

Are you always feeling hungry but wanting to resist the need for snacking???

Losing or maintaining weight does not only require cutting back on calories but also to load up on foods that have a high satiety value, which simply means that they keep you full for longer and thus, help in preventing unwanted cravings and unnecessary episodes of binge eating that can totally ruin your diet plan.

As the phrase hints, these keep you satisfied until the next mealtime. The Satiety Index which was developed in 1995 measures how well a food satisfies you and keeps hunger pangs at bay. Certain foods may be rich in fiber and proteins that take longer to digest and thus, keep you full while others may fill you up with fewer calories.

Here are 9 Stop Hunger Foods

Take a look at some of these foods that you might want to include in your diet.

1. Eggs

Eggs aren’t as low in calories compared to the other food, but due to their high protein content, being one of the few complete proteins that contain all 9 amino acids, eggs are a great addition to anyone’s diet. Once ingested, these amino acids trigger the hormones in the gut that suppress appetite, achieving that satisfying feeling. Protein is ideal for satisfying hunger but is also essential for the body’s optimum growth and maintenance of lean, metabolically active muscle tissue. 

Eggs…can greatly assist keeping the hunger at bay and maintain steady blood sugar levels.

Cooking eggs

Each egg, containing about 140 calories and 12 grams of protein, can greatly assist in keeping the hunger at bay and maintain steady blood sugar levels. But don’t feel like you have to discard the yolk, as the majority of its protein is contained in the yolk, a combination with meats and vegetables won’t impact your waistline but instead provide a filling snack or meal at any point in the day. 

2. Porridge

Ask any health site or nutritionist and they will consistently recommend porridge, oatmeal and a variety of oats as a healthy but filling food, particularly for the start of the day. Porridge oats have a very low G.I, Glycemic Index meaning that the glucose from the carb is released into your bloodstream slowly, sustaining your energy levels for a longer time and preventing those post-breakfast food cravings.

Porridge oats have a very low Glycemic Index, meaning that the glycogen from the carb is released into your bloodstream slowly…

Oats are high in fibre which keeps your blood sugar levels balanced unlike other sugary breakfasts, and also have an amazing ability to absorb any fluids efficiently, passing through your digestive tract at a very slow rate. 

Oatmilk

Recipe for oat milk

Porridge is also a great food to fill you up due to its consistency; it’s been found that wetter and creamier foods switch on satisfaction signals and so improve satiety. What’re more, studies show that a bowl of porridge can also lower cholesterol. If a bowl of oatmeal doesn’t excite your taste buds, adding some nuts, fruit, cinnamon, honey, peanut butter and any other ingredients can be a tasty addition whilst providing their own nutritional and filling benefits.

(Also read: Scientific reasons to eat overnight oats )

3. Apples, Oranges And Pears

Apples and other fruits such as pears and oranges are a great food to keep hunger at bay as they are full of fibre and natural sugars, serving as a useful source of sustainable energy. Studies have also suggested that they can make a good pre-meal snack; research showing that eating an apple 20 minutes prior to an eating a meal reduces the amount eaten during that meal. So, enjoying fruits as your daily snack will not only contribute to one of your daily recommended fruit or veg portions, but the fibre will fill up your stomach and should keep those hunger pangs at bay.

Hunger control

Oranges are another super-fruit when it comes to satiety index and is almost twice as filling as bananas for the same amount of calories. Oranges are 86 per cent water and research shows that foods with high water content can help to improve our satiety due to the increased portion size, without impairing the calorie content. Apples and pears particularly contain pectin which slows digestion and encourages satiety, whilst still providing an array of nutrition needed throughout the body. 

4. Soup

Soup is one of the ideal lunches and snack you can have to satisfy hunger, endless choices and options catering to different tastes, whilst containing a mass of ingredients that each provide a multitude of health benefits. Soup is also deceivingly slow to digest, passing through the digestive system slower than you would think, filling up your stomach with fluid and vegetables that are broken down slowly. 

Starting a meal with a hearty soup is a great fill-up strategy, as much research that suggests eating soup before a meal improves satiety, causing you to eat less and consume fewer calories as a result. You need to be careful on your soup selection though; your best options are homemade and broth-based soups as you have control over the ingredients and can even include other filling foods such as potatoes, lentils and beans, each known for their filling effect.

Pumpkin soup

If you do choose a pre-made soup, make sure you check out the nutritional information as manufacturers will frequently sneak in unnecessary salt and sugars which can be counterproductive. 

(Also read: Weight Loss pumpkin Soup Recipe )

5. Greek Yoghurt & Smoothies

Fruits obviously have many weight benefits, being a healthy option for rich nutrition and high fibre with a low-calorie count, but blending and combining them with yogurts and smoothies is an ideal way to add some calcium and fill the void growing in your stomach. Berries particularly can be a great addition to some yogurt or smoothies, providing an extra source of nutrition and energy as they are surprisingly low in sugars, but high in fibre compared to other fruits.

Life longer smoothie

Unlike most drinks, smoothies can be a great way to satisfy hunger as their thicker consistency and rich nutritional content slows the digestive system and passes out of the stomach slowly.  Adding some greek yoghurt to your smoothie or on its own is another productive way to keep the hunger pangs at bay. Being high in protein, these amino acids slow the digestive system and keep you away from the cupboards for longer.

Containing double the protein and half the sugar as regular yoghurts, Greek yoghurt can be a great addition, easily combined with other foods as a healthy snack through the day. 

(Also read: Celebrity Skin Glowing Smoothie Recipes )

6. Avocados

Avocado is famous for its high-fat content, but don’t let that fool you, this is the good kind of fat! Monounsaturates found in avocados are considered as helpful fats that reduce cholesterol by increasing the high-density lipoproteins found in the blood, significantly reducing the risk of cardiovascular diseases and even help with other problems such as arthritis.

Toast

Avocados also increase the absorption of fat-soluble nutrients, helping your body fully utilise any food put into it. But in relation to satiety, the high healthy-fat and fibre content slows the digestive system, increasing satisfaction and releasing energy relatively slowly. Whether in a sandwich or salad, made into guacamole or tossed into an omelette, there are many ways that avocados can be included in your diet to reduce hunger and control weight. 

Including these foods into your diet will be a great addition to your weight loss, helping you curb hunger and keep your body fully fueled and satisfied with its needed nutrients. Exploring different combinations and recipes for these foods that fill you up, is a great idea to keep your meals and snacks exciting but healthy. 

Check out the top healthiest cooking oils

7. Legumes

Legumes and pulses such as chickpeas, beans, lentils and peas are an excellent source of plant-based protein and are loaded with fiber. They are rich in complex carbohydrates, known as resistant starch and oligosaccharides, which slow the process of digestion. The protein and fibre have a combined effect, which delays the emptying of our stomach and keeps us sated for a longer period of time.

Lentils

They also have a low energy density, which means you can have satisfying portions of these foods and still keep your calorie intake for the day low. The National Institute of Nutrition recommends that you must have a cup of pulses for lunch and dinner as part of a balanced diet. Black bean soup, black bean dip, black bean burgers—eat ’em all. They contain the fibre-and-protein combo (about 15 grams of each per cup) that fills you up.

Here are creative ways to use Chickpea every day.

8. Get milk (or other low-fat dairy foods)

Increasing your intake of low-fat dairy foods is a great way to get more of two proteins that are thought to be appetite suppressors — whey and casein.

And drinking milk may be especially effective. A recent study found that whey — the liquid part of milk — was better at reducing appetite than casein.

(Also read: The best time to drink milk )

Milk benefits

Cottage cheese is low in fats and carbohydrates. Its high protein content keeps you full. Cottage cheese can easily be a part of your weight loss diet. Increasing your protein intake helps to preserve muscle while you lose the fat. Muscle tends to burn more calories than fat and this helps in regulating your metabolism.

So long as you can tolerate dairy, it’s a great source of protein. The key is to stay away from any kinds with added sugar, which could, in turn, cause a spike in your blood sugar levels and make you hungrier sooner.

9. Spices

Hot peppers not only add delicious flavour to our dishes but also provide an array of health benefits. Red pepper is known to have capsaicin, which has anti-inflammatory effects, kills off cancer cells, prevents against risks of cardiovascular disease, boosts metabolism and increases energy expenditure.

Healthy spices

On the other hand, cinnamon is known to have blood sugar-lowering effects and keeps you full for a longer period. So layer your dishes with bell pepper or sprinkle it with cinnamon, for maximum benefits.

Related: Spices With Most Powerful Health Benefits You Should Be Eating

Mindful eating

The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.

Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 per cent more. Paying attention to food during meals can help a person reduce overeating.

Here is an Guide to Eat Mindfully

By Priyanshi Bhatnagar

11 Brain-Boosting Beverages to sip, That’ll Give You More Energy Than Coffee

It seems so natural to wake up and go for the coffee pot. Most of us grew up around it. We watched our parents drinking coffee in the morning. We saw it in movies and on sitcoms, people barely functioning before the first cup. Many of us spent hours of our teenage years in coffee shops with frou-frou froths and sticky syrups.

But, in the midst of growing up and taking responsibility for our actions, the negative effects of coffee quickly become apparent. In excess, the caffeine can really twist up our cardiovascular system, causing increased irregular heartbeats, anxiety and various other unwanted ailments.

So, what if there weren’t coffee at the ready?
How, then, could we wake up?

Here are 11 beverages that will help energize you in the morning.

1.Lemon Water

I find that if I’m feeling sluggish or foggy-headed in the afternoon, a big glass of lemon water reenergizes my mind and helps me power through the rest of the day.

You might have heard of drinking lemon water in the morning for better digestion and skin health. But you might not know that lemons contain high levels of potassium, which allows more oxygen to reach the brain and improve functioning.

Water—with lemon or not—has the additional benefit of being extremely hydrating, which keeps your brain and entire body running optimally. Mild dehydration produces alterations in a number of important aspects of cognitive function, such as concentration, alertness, and short-term memory.

Hydration

Also read Warning signs of dehydration to watch out for!

2.Beet Juice

Beets are rich in nitrates, which help with the dilation of blood vessels and subsequently increase blood flow to the brain, which may improve mental and cognitive function. This means the increased cognitive function in the present, and potentially reduced risk of dementia in the future. This effect may be multiplied when beet juice is combined with exercise, so consider drinking up 30 minutes before a workout. 

3.Decaf Green Tea

Green tea is another popular beverage that has been used for centuries as a cognitive enhancer. Green tea has long been linked to lowering cholesterol and also contains many antioxidants, such as catechin, that fight and possibly prevent cell damage from ageing. The bitter taste and sensation of drinking a cup of hot tea wake me up on cold mornings, without subjecting my body to the caffeine, creamer, or sugar of coffee.

Green tea has the same benefits from caffeine as coffee does, with the added bonus of the amino acid L-Theanine. On its own, L-Theanine can decrease anxiety and increase dopamine production. Combined with caffeine, it’s a powerful way to improve brain function and also mitigate some of the jitters you might get from other caffeinated beverages. 

4.Berry Smoothies

In addition to being delicious, berries, like strawberries, blackberries, blueberries, and acaí berries, can help with long-term brain health and age-related memory loss. Berries are rich in antioxidants, which protect cells from damage, and can even change the way neurones in the brain communicate. An easy and healthy way to get your daily dose of berries is to blend up your favourites into a smoothie for breakfast or a snack and sip your way to better memory.  

Skin glowing drinks

Related: A Science-backed Fruity Smoothie That May Boost your Life Expectancy

5.Hot Chocolate

While the unsweetened cocoa powder is typically used for baking, it contains many heart-healthy antioxidants also found in berries and naturally energizes the brain by being a mild, natural stimulant. Additionally, cocoa powder contains some amino acids that function the same as animal protein does in helping build muscle in our bodies.

Hot Chocolate

Cacao is rich in flavanols, which can help preserve and improve cognitive functions from memory to attend to learning. Just make sure your hot chocolate uses dark chocolate with at least 70 per cent cocoa to reap the benefits.

Also read: What is The Best Time to have Milked for the Health Benefits

6.Probiotics

Probiotics are basically drinkable forms of yoghurt, and lucky for us, they come in many varieties that don’t have to cost a fortune. While the first and foremost boost digestive function, they also boost immunity to sickness and may help treat urinary tract infections to speed up recovery.

Think of it as drinking a selection of bacteria that are good for you and that will also provide energy and calcium for your body to function at its best in the mornings.

Kombucha

Here are Natural foods that can boost the health of your gut!

7.Chai

Chai is an exciting drink, both for its ability to jolt our senses awake and the fact that it tastes really good. Cinnamon heightens our awareness, and ginger ignites the digestive system, in turn revving up our metabolic forces. What that spells is one alert chai drinker.

Masala chai

8.Mint Tea

The scent of mint is enlivening and works wonders for activating our brains. It’s known to prevent fatigue and memory loss, amongst many other medicinal qualities. What’s more is that we can easily grow a load of our own mint right at home, so that morning pick-me-up will also brighten up the garden. And, yet again, mint helps out the stomach, so it’s for more than just fresh breath.

9.Dandelion Root Tea

Herbal tea

Oddly enough, the root of dandelions usually scoffed at as a weed, tastes really similar to coffee, which makes it perfect for those who really go in for the flavour of the coffee. Either dig some up in the yard and use the fresh roots (Why not?), or official bags of dandelion root tea are available at health food shops. Then, check out this dandelion latte.

10.Kombucha

Moving away from hot drinks for a second, most of us have heard of kombucha by now, and in addition to offering all those great probiotic benefits fermentation provides, kombucha is also great for waking up. It’s often made with black tea, for some caffeine, and as we know, it aids us with digestion, something that gets our motors running in the morning.

Kombucha

Here is a guide to making homemade Kombucha

11.Matcha Tea

Matcha green tea is considered the “champagne of green teas.”

It’s the tea used in the traditional Japanese tea ceremony.

Matcha starts with the highest quality tea leaves which are dried and then ground into a fine powder. It has all the benefits of green tea, but even more so since you’re actually consuming the entire leaf.

Matcha tea is an antioxidant powerhouse and can contain up to 137 times more EGCG than regular green teas. 

Here are Calming Lattes that Help Your Body to Relieve Stress and Anxiety

By Priyanshi Bhatnagar