Eat these 9 Superfoods For Thick And Glossy Hair

Stressed about the massive hair fall?

With our fast-paced stressful lifestyle, our hair does bear a lot.

Our hair gets exposed to pollution, harsh water, harmful chemicals, and heat. People go to great lengths to maintain a healthy and shiny mane and never shy away from spending a hefty amount on those exotic spas and hair treatments.

Will you believe me if I tell that you don’t have to pay a bomb to maintain your locks, you can do that by making a few changes to your diet. Also Read Superfoods for glowing skin.

Yes, it’s that simple. By watching what you eat and adding a few nutrients to your diet, you can easily achieve your #hairgoals.

I have compiled a list of superfoods that will transform your dry, damaged hair to thick, gorgeous locks.

1. Dark Chocolate

Dark chocolate is full of flavonols – antioxidants which increase blood flow to protect hair and skin from free radicals and UV damage. Cocoa is also proven to help reduce stress hormones, which prevents hair loss and collagen breakdown in the skin resulting in fewer wrinkles. Whilst dark chocolate has concrete beauty benefits, portion control is important.

Dark chocolate for hair

Satisfy your daily cravings without blowing your diet by treating yourself to two squares mid-afternoon or after dinner each day to space it out. Here is Healthy Spiced Hot Chocolate Recipe.

2. Eggs

One of the best sources of protein for hair is eggs. Eggs have a lot of protein and biotin. Biotin, a B-vitamin, promotes the production of keratin. The lack of biotin can result in major hair loss. Eggs also boost the production of collagen. Collagen is another protein that surrounds each hair strand. It makes your hair more elastic and protects your hair from breaking. Besides all the protein, eggs also have a lot of Vitamin A, Vitamin D, carotene, lutein, and zinc, all of which encourage the growth of healthy hair.

Also read 6 Plant Protein Foods With All The Essential Amino Acids

3. Fatty Fish

Fatty fish like tuna, salmon, mackerel, and herring have a lot of protein paired with high amounts of Omega-3 fatty acids, vitamin D3, B complex vitamins, and selenium. Omega-3 is extremely important for preventing hair loss. This is because Omega-3 opens up hair follicles and promotes hair growth. Since it is a healthy fat, it also lubricates the scalp and hair. This makes your hair brighter and more elastic prevents dandruff and stops your scalp from becoming dry and itchy.

Healthy fats

4. Bell Peppers

You may be surprised, but one of the biggest sources of Vitamin C are bell peppers. A bell pepper has more than double the amount of vitamin C than an orange does. But why is vitamin C important? Vitamin C contains numerous antioxidants. Antioxidants fight free radicals which cause damage to hair follicles, resulting in brittle and weak hair. Vitamin C also helps increase the production of collagen.

How to eat? Just dice some bell peppers into a salad, or slice them long and have them with a yummy dip, instead of chips. You can even toss them into noodles or put them in a tortilla wrap.

5. Avocados

Avocados are full of Omega-3 fatty acids, vitamin E, and copper.

Copper is one of the best nutrients to strengthen hair. Copper helps balance hormones, boosting hair growth and strengthening lipids in the hair. Copper builds up the collagen and elastin of the skin that holds the hair follicle. Vitamin E increases oxygen uptake, improving circulation to the scalp to promote healthy hair growth.

As mentioned before, Omega-3 is vital in healthy hair and scalp.

Guacamole recipe

The yummiest way to eat avocados is to make guacamole! Or you can include it in your breakfast and have avocado toast. Avocado toast is a versatile, delicious snack option. Here are is a recipe to make guacamole.

6. Spinach & Kale

Spinach must be mentioned in particular because if there is a superfood for hair, this has to be it. It is an extremely high source of almost all the vitamins and nutrients healthy hair need. It is high in vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, Omega-3, iron, and zinc.

Kale is also very rich in beta carotene that turns into vitamin A, and is also super-rich in omega -3 and 6 fatty acids, thus helping in giving resilient health to all body tissues which includes hair. It’s rich nutritional profile also promotes hair quality and texture.

7. Strawberries

Perhaps the biggest benefit of adding this fruit to your daily diet is the fact that strawberries help prevent the thinning of hair and alopecia. The ellagic acid found in strawberries protect against delaying and genetic alopecia and strengthens the roots, preventing hair fall. They are also rich in folic acid, vitamin B6 and B5, nutrients that are great for the hair as they help prevent hair loss.

Strawberry detox water

8. Carrots & Citrus Fruits

Carrots are rich in Vitamin A and C, beta-carotene, and antioxidants. Regular consumption of this vegetable will help strengthen your hair and even promote growth. Vitamin C in carrot improves blood circulation in your scalp. Drinking fresh carrot juice is also a good and delicious alternative. Here are Power-packed Immune-Boosting Juices.

Vitamin C is responsible for producing collagen which helps absorb iron for a healthy cell count.

Vitamin C for weight loss

Thus, all citrus fruits are extremely important for healthy hair. Include oranges and lemons as much as you can in your diet.

9. Almonds

Almonds are superfoods containing Vitamins A, D, E, B2, and B6. Additionally, they are rich in magnesium and mono fatty acids. Eating almonds daily will help the hair fall control and aid in the growth of new cells. The best way to eat almonds is to soak them overnight and eat them on an empty stomach as soon as you wake up. This is a great habit for healthy skin, hair, and nails. 

Holistic Nutrition and Healthy hair

Diet for healthy hair

Holistic Nutrition takes a gentle, yet effective approach to healing various scalp and hair diseases. Holistic Nutrition provides holistic solutions for a variety of conditions including different types of hair loss, male pattern baldness, female pattern baldness, scalp psoriasis, and dandruff. Holistic Nutrition meal is natural and free from harmful side effects. This makes it an especially popular choice among expectant mothers, menopausal women, young children, and the elderly.

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Top 7 Unique Fermented Indian Superfoods, that you must add to Your Diet

15 Top Diabetes Diet Myths Busted

Everyone knows everything about diabetes — particularly those who don’t have it.

Uniquely among health conditions, uninformed family members, friends, and even strangers think they know all about your diabetes and are quick to judge you, give you advice, or ask whether you can do, whatever the activity under discussion is.

There are numerous myths regarding diabetes. Many are archaic scraps of information that simply no longer are true.

Others were never true in the first place, but have been believed by people both with diabetes and without it. Finally, some myths are just curiously bizarre.

Diabetes

Myth 1: People with diabetes can’t eat sugar

This is one of the most common diabetes myths; that people with the condition have to eat a sugar-free diet. People with diabetes need to eat a balanced diet, which can include some sugar in moderation. People with diabetes can eat natural sugar.

Here are 8 Surprising Guilt-free Healthy Diabetes Snacks

Myth 2: Overweight and obesity can cause diabetes

Being overweight or obese is a risk factor for type 2 diabetes but it is not a direct cause. It can happen that overweight people may not develop type 2 diabetes while some people who are of healthy weight will develop type 2 diabetes. Type 1 diabetes is not preventable and is not caused due to excess weight, physical inactivity or any lifestyle factors.

Weight loss

Myth 3: Are all types of diabetes the same

The most common types of diabetes are type 1, type 2 and gestational diabetes. Each type of diabetes has different causes and needs treatment differently but if someone has any type of diabetes except gestational diabetes, it needs management every day. However, gestational diabetes goes away after pregnancy, but it does significantly increase the risk of developing type 2 diabetes. All types of diabetes are complex and serious.

Here is the Path to Understand Diabetes

Myth 4: If we eat too much sugar, can we get diabetes?

Genetics and other unknown factors are responsible for triggering type 1 diabetes, while lifestyle factors are responsible for causing type 2 diabetes. Being overweight increases your risk of having diabetes and a diet rich in calories can lead to an increase in weight gain. Sugary drinks can cause type 2 diabetes.

Craving snacks

Myth 5: Type 2 diabetes only affects fat people

Whilst type 2 diabetes is often associated with being overweight and obese by the media, it is patently untrue that type 2 diabetes only affects overweight people. Around 20% of people with type 2 diabetes are of normal weight, or underweight.

Here are 13 health tips towards reduced fat

Myth 6: You will know if you have diabetes by your symptoms

Not true always. Type 2 diabetes often goes undiagnosed because it usually has few or no symptoms when it first develops.   

Myth 7: Exercising when you have diabetes only increases your chances of experiencing low blood sugar

Don’t think that just because you have diabetes you can skip out on your workout! Exercise is crucial to controlling diabetes. If you’re on insulin or a medication that increases insulin production in the body, you have to balance exercise with your medication and diet. Talk to your health professional about creating a nutrition program that is right for you and your body.

Diabetic diet

Myth 8: Only people with type 1 diabetes need insulin?

People who are suffering from type 1 diabetes depend on insulin replacements. They need to check their blood glucose levels several times during the day. On the other hand, type 2 is a progressive condition. 50% of people with type 2 diabetes will need insulin 6-10 years of being diagnosed with diabetes because the pancreas produces less insulin over some time. Taking medication when required can result in fewer complications in the long-term and is part of managing type 2 diabetes.

Myth 9: Can Insulin be harmful?

Insulin is a lifesaver but it is also difficult to manage for some people. New and improved insulin reduces blood sugar. Testing your blood sugar levels, however, is the only way to know how your treatment plan is working for you.

Myth 10: Being on insulin means, you don’t have to make any lifestyle changes

When you’re first diagnosed, your blood sugar may be controlled adequately by diet, exercise, and oral medications. Eventually, however, your medications may not be as effective as they were, and you’ll likely need insulin injections to help control your blood sugar levels.

Managing your diet and exercise with insulin is very important to help keep blood sugar levels in their target range and to help avoid complications.

Myth 11:  Women with diabetes should not get pregnant

Women who manage their diabetes well can have a normal pregnancy and give birth to a healthy baby.

Kids nutrition

Also read: Top 16 Kid Nutrition Questions Answered

Myth 12: People with diabetes should only eat diabetic food

Diabetic food is one of the most common myths of the last ten years. The label ‘diabetic’ is often used on sweets foods. Walk down almost any grocery store aisle and you’ll find a selection of sugar-free, processed foods. But don’t assume that a sugar-free label on a product makes it healthy. It may still contain a lot of carbs, fat, or calories.

Often sugar alcohols, or other sweeteners, will be used instead of sugar. Diabetic food will often still affect blood glucose levels, is expensive, and may also cause adverse side effects. Be sure to check the nutrition label for the total carb content.

Myth 13: Fruit is bad

There are no forbidden fruits on a diabetes diet. While it’s true that some fruits contain more natural sugars than others, you can enjoy any of them if you stick to the proper portion. One serving of any type of fruit contains about 15 grams of carbohydrate.

Weight loss

For example, that’s equal to about:

• 1/2 medium banana

• 1/2 cup cubed mango

• 3/4 cup cubed pineapple

• 1 1/4 cups strawberries

• 2 tablespoons dried fruit

Myth 14: Carbohydrates (carbs) are the enemy

Carbs aren’t your enemy. It is not carbs themselves, but the type of carb and the quantity of carb that you eat that is important for those with diabetes. Not all carbs are created equal. Those that are low on the glycemic index (GI) scale, a measure of how quickly foods with carbohydrates may impact blood sugar levels, are better choices than those with a high GI. Examples of low-GI carbs include:

https://detoxpri.in/2020/09/22/healthiestbread/

• rolled or steel-cut oatmeal

• whole-grain bread

• dried beans and legumes

• low-starch vegetables, such as spinach, broccoli, and tomatoes

Here is your guide to pick the healthiest bread

Myth 15: Artificial sweeteners are safe

Although many people assume that the Food and Drug Administration (FDA) strictly regulates artificial sweeteners, many food additives enter the market without any oversight. The manufacturer itself can determine if their additive is “generally recognized as safe” (GRAS). They can also decide whether or not they want to notify the FDA when they use a new food additive, whether it’s GRAS or not.

Despite the controversy around the safety of artificial sweeteners, the FDA Trusted Source has deemed the following sweeteners safe to consume under certain conditions of use:

Stevia

saccharin

• aspartame, which you should avoid if you have phenylketonuria

• acesulfame potassium (acesulfame-K)

• sucralose

• neotame

• advantage

stevia

Not all people with diabetes need drug therapy. A healthy eating plan and exercise alone can be enough if the person makes significant lifestyle changes. This health condition can be prevented by following a balanced nutrition diabetic friendly diet , staying physically active, and getting regular medical screenings.

By Priyanshi Bhatnagar

Also read the Real-Life Solutions For Women With PCOS

What can I do to prevent Headaches while Dieting

It is fairly common to experience headaches while dieting or on a weight loss program.
Several different nutritional factors can contribute to a headache.

Since a diet consists of some dietary changes, headaches can happen. Find out some of the reasons why headaches are associated with dieting and some tips on how to prevent them altogether.

What’s the connection between weight loss and headaches?

Headache while dieting

Losing weight means eating fewer calories than your body burns. But if you’re not getting enough or the right kind of calories, you may wind up with fatigue and a calorie deficit headache, which can be counter-productive. Here’s how to avoid a diet headache when you’re losing weight.

Also read: 13 best tips towards health with reduced-fat

Headache Causes & Prevention Tips

Low Sodium & Potassium

Salt

One reason why you may have a headache while dieting is because of shifts in fluid and mineral balance in the body.  This is especially common when sodium levels get too low.

To prevent headaches related to low sodium/salt, I suggest adding extra table salt to your diet or drinking a cup of prepared bullion twice a day. Table salt has the added benefit of containing potassium, which is an essential mineral for maintaining an array of body processes, and especially crucial when you’re dieting.

Also read: What are the different types of Salt, Uses and Benefits

Hypoglycemia

Dieting
The brain needs a continuous supply of glucose from the blood to function properly. When glucose levels drop (as in hypoglycemia) the brain is one of the first organs affected, resulting in symptoms such as headache, migraine, confusion, nausea, sweating, faintness, and hypothermia (low body temperature).

To prevent low blood glucose levels, eat small and frequent low-sugar meals, never miss breakfast or skip meals, and eat a healthy afternoon snack to appease hunger.

Also read: 7 Best Gur Recipes that can be your guilt-free indulgence

Dehydration

Dehydration
This condition results from a decrease in total body water content due to less intake or greater fluid loss. Being dehydrated can also undermine weight loss because the body may mistake thirst for hunger.

I recommend staying well-hydrated by drinking 80-100 oz. of water a day.

Related: 11 Weird Things That Happen to Your Body When You Don’t Drink Enough Water

Artificial sweeteners

Stevia sugar
Aspartame and sucralose are well tolerated by many people, but they can trigger headaches in a small percentage of people. If aspartame and other artificial sweeteners are a headache trigger for you, avoid foods that include them.

While natural sweeteners activate food reward pathways in the brain, artificial sweeteners, don’t fully activate these pathways, leaving people feeling unsatisfied and increasing their appetite. Consider using honey in your tea or coffee.

Also read: The truth about Stevia

Stress

Food fear
Not only can stress trigger eating binges or make it hard to stick to a diet, but it can also bring on headaches. When you’re under the gun, your body releases a flurry of chemicals like adrenalin or cortisol in response to the stress. In addition to giving you the instant energy you need to fight stress, these chemicals also make the blood vessels in your brain contract, which can result in headaches.

Tension or stress headaches result in telltale signs like dull aching pain; tightness or pressure across the forehead or sides and back of the head; and scalp, neck, and shoulder muscle tenderness.

Try these 5 Calming Lattes that Help Your Body to Relieve Stress and Anxiety

Exercising regularly can help reduce stress and burn fat. Other ways to reduce stress include deep breathing, meditation, yoga, and scheduling adequate time to unwind every day. And try not to let weight loss be a source of your stress: Some dieters get so anxious about every single ounce instead of patting themselves on the back for small accomplishments.

Over the long haul, the scale will dip in the right direction… Down!

Caffeine withdrawal

Caffeine alternative
Headaches, irritability, and tiredness are common side effects when you stop drinking coffee or other high-caffeine drinks, typically within 24 hours of cessation. It is estimated that about half of people who cut back on caffeine experience headaches and other unpleasant symptoms.

You can avoid these problems by reducing intake gradually. Remember, caffeine isn’t a diet devil, but it’s often consumed as part of sugary sodas or coffee drinks loaded with extra calories from sugar and milk. For most, it’s fine to consume one cup of a caffeine drink daily while you’re dieting, but use skim milk and avoid calorie bombs like flavoured syrups and whipped cream.

Also read: 11 Beverages to sip, That’ll Give You More Energy Than Coffee

If someone wants to achieve their target weight goals it is always better to follow a balanced diet. Here is your key to Weight loss without losing energy, by booking our free online nutrition consultation to start your healthy weight loss journey.

Top 7 Unique Fermented Indian Superfoods, that you must add to Your Diet

Fermentation, Uncovered

Fermented foods and beverages are becoming increasingly popular. You can now find kombucha on tap in bars, sourdough bread in cafes and more varieties of yoghurt, sauerkraut and kimchi in your local supermarket. Today, more people are turning to these foods for their potential health benefits.

Fermented foods have been part of the human diet for centuries, and Essentially a metabolic process of preserving food, fermentation involves controlling bacteria and yeast to transform food into fuel by releasing into our stomach, microorganisms that are essential for facilitating digestion.

Also Read: Advanced Guide to Keep Your Second Brain Healthy And Happy

Fermented foods are filled with beneficial bacteria that helps in boosting good bacteria in the digestive system. The amazing thing about Fermented food is that they are budget-friendly and will help you to secure food for a longer period.

Consumption of fermented foods is good in many ways like it enhances the bioavailability, reduces symptoms of lactose intolerance, and holding anti-inflammatory and anticancer properties.

What are fermented foods?

Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation.

Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol).

While Natural Fermentation can be done by leaving food overnight or for many days to initiate natural fermentation.

This gives fermented foods their unique and desirable taste, aroma, texture and appearance.  There are thousands of different types of fermented foods.

Also read: 7 Natural Drinks To Improve Gut Health

Fermented Foods and their Types

Fermented foods have been a significant part of traditional Indian cuisine, irrespective of the state you are in. They are made from a variety of ingredients as well as colourful fruits and vegetables. Largely there are 7 types of fermented foods:

Fermented foods

1. Made from cereals and/or pulses – Idli, dosa, Ambala, nan, pazhaya, etc. 

2. Buttermilk based including cereal/pulses – Kadi, Kulu, Mor Kuzhambu, etc. 

3. cereal-based fermented sweets and snacks – Tiskari, jalebi, Bhatura, Torani, Changpa, Thuktal, etc. 

4. Made from milk – Curd, Philuk, Somar, Chhu, Chirping, etc. 

5. Made from unripe fruits, bamboo shoots, vegetables – sauerkraut, Iromba, Meshu, Goyang, Gundruk, Sinki, Khorisa-Tenga, etc. 

6. Made from meat products – Yak Satchu, Hentak, Lona Ilish, Uttonggari, etc. 

7. Made from pulses – Bedwin roti, dhokla, khaman, Madrah, wadi, Bekanthu, Hawaijar, etc. 

Top 7 Indian Fermented Superfoods

Fermented foods are a staple in the Indian diet, with most meals incomplete without a bevy of Lacto-fermented achaar (pickles) that add a healthy kick of flavours, from sweet-and-sour to spicy and tangy.

Curd (Dahi)

Found in every Indian household, Dahi is prepared by naturally fermenting cow or buffalo’s milk. It is a rich source of folic acid, riboflavin, vitamin B-complex, and lactic acid bacteria. Used in the daily diet, it is rich in probiotics or good bacteria thereby improving gut health. It further impedes the growth of E. coli and other bad bacteria in the gut.

Cure

Also read: Healthy Yogurt Recipes

Dhokla

A traditional fermented food, Dhokla is a staple food item of Gujarat. It is prepared using Bengal gram and/or rice. Rice and pulse flour is fermented with curd and then steamed. The resulting item is airy and spongy. The process of fermentation increases the antioxidant property of making it easily digestible and suitable for diabetics as well. It helps in combating age-related diseases and diabetes

Here is dhokla recipe: https://www.sanjeevkapoor.com/recipe/Khaman-Dhokla-KhaanaKhazana.html

Buttermilk (Chach)

Buttermilk is made by adding a bacteria culture to nonfat or low-fat milk. The result is a tart, fermented liquid that’s thicker than milk. Buttermilk can be used to lighten pancake batter and is the secret ingredient in coleslaw responsible for its creaminess and tangy flavour. To be sure that you’re getting buttermilk that is rich in probiotics, be sure to pick a container with an “active cultures” label.

Spiced buttermilk recipe: https://www.vegrecipesofindia.com/chaas-recipe-buttermilk-recipe/

Kombucha

Kombucha is a fermented drink made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar.

Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable.

Kombucha

Check out the Kombucha recipe here.

Pickles (Achaar)

Homemade naturally fermented pickles are amazing for the health of your gut. They contain tons of antioxidants, vitamins and minerals, which a store-bought jar of fermented pickles might not contain.

Pickles

Idli

Idli is a round, fluffy bread, made from ground rice or rice flour mixed with ground black gram, salt, methi (fenugreek seeds) and water. The mixture is allowed to ferment before being steamed in an idli steamer. It makes an important contribution to the diet as a source of protein, calories and vitamins, especially B‐complex vitamins, compared to the raw unfermented ingredients.

Here is an easy idli recipe: https://m.tarladalal.com/idli-1652r

Kanji

Kanji is a fermented drink made from antioxidant-rich black carrots, beetroot, mustard seeds, water and black salt, with the potent concoction preserved in ceramic jars and left to ferment in the sun for as long as two to three days before being strained and served. It has a pungent, zingy flavour which might take a while to grow on you.

Here is the probiotic kanji recipe

These food items are packed with nutrients and essential vitamins and minerals. It helps in boosting your body’s immune system and fighting common diseases such as cold, indigestion, obesity, and many other ailments.

So, what are you waiting for? Go ahead and include these unique fermented food items in your diet and reap the many benefits. 

By Priyanshi Bhatnagar

Here’s The best diet for 2021: Mediterranean diet (9 Benefits That Explain Why Experts Love It so Much)

For the fourth year in a row, the Mediterranean diet continues to be named the best overall diet, according to U.S. News, World Report’s annual ranking and CNN news revealed last week.

The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.

French Don’t Get Fat – The Secret of Eating for Pleasure

What is the Mediterranean Diet?

A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain.

The Mediterranean diet varies by country and region, so it has a range of definitions.

A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, as well as some healthful fats and fish.

The general guidelines of the diet recommend that people eat:

• a wide variety of vegetables, fruits, and whole grains

• healthful fats, such as nuts, seeds, and olive oil

• moderate amounts of dairy and fish

• very little white meat and red meat

• few eggs

• red wine in moderation

How does the Mediterranean Diet work?

Because this is an eating pattern – not a structured diet – you’re on your own to figure out how many calories you should eat to lose or maintain your weight, what you’ll do to stay active and how you’ll shape your Mediterranean menu.

The Mediterranean diet puts a higher focus on plant foods than many other diets. It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a meal.

Mediterranean diet pyramid

What can I eat and avoid on the Mediterranean diet?

• Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, slices of bread, herbs, spices, fish, seafood and extra virgin olive oil.

• Eat-in moderation: Poultry, eggs, cheese and yogurt.

• Eat only rarely: Red meat and Sweets

The 13 types of oil you need to know about

You should avoid these:

• Added sugar: Soda, candies, ice cream, pastries, table sugar and many others.

• Refined grains: White bread, white pasta, and pizza dough containing white flour.

• Trans fats: Found in margarine and various processed foods.

• Refined oils: Soybean oil, canola oil, cottonseed oil and others.

• Processed meat: Processed sausages, hot dogs, deli meats, etc.

• Highly processed or packaged foods: Anything labelled “low-fat” or “diet” or which looks like it was made in a factory.

Health benefits of a Mediterranean diet

A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—coupled with physical activity—can reduce your risk of serious mental and physical health problems by:

1. Preventing heart disease and strokes.

Following a Mediterranean diet limits your intake of refined slices of bread, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.

2. Keeping you agile.

If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 per cent.

3. Reducing the risk of Alzheimer’s.

Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia.

4. Halving the risk of Parkinson’s disease.

The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.

5. Increasing longevity.

By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.

6. Protecting against type 2 diabetes.

A Mediterranean diet is rich in fibre which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.

The Guide to Understand & Treat Diabetes

7. Promotes healthy weight management.

Because of all the fiber, the Mediterranean diet helps manage fullness. You feel more satiated with foods higher in fibre, which helps with healthy weight loss and metabolism.

The MetabolismReset diet

8. Special benefits for post-menopausal women.

The Mediterranean diet has even been linked to positively impacting bone and muscle mass in post-menopausal women.

9. It’s good for your gut.

One study found that people who follow the Mediterranean diet had a higher population of good bacteria in their microbiome, compared to those who ate a traditional Western diet. Researchers noted an increase in eating plant-based foods like vegetables, fruits, and legumes upped the good bacteria by 7 per cent—not too shabby.

Why You Should Start Eating More Fibre for a Happier Gut

If you’re planning to follow the Mediterranean diet, here is an example of a 2-day Mediterranean diet meal plan to get you started:

Healthy toast

Day 1

Breakfast

• one pan-fried egg

whole-wheat toast

• grilled tomatoes

For additional calories, add another egg or some sliced avocado to the toast.

Lunch

• 2 cups of mixed salad greens with cherry tomatoes and olives on top and a dressing of olive oil and vinegar

• whole-grain pita bread

• 2 ounces (oz) of hummus

Dinner

• whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese as toppings

Healthy Breakfast Ideas for Busy Mornings under 100 calories & 200 calories

Day 2

Oatmeal

Breakfast

• 1 cup of whole-grain oats with cinnamon, dates, and honey

• top with low-sugar fruits, such as raspberries

• 1 oz of shredded almonds (optional)

Lunch

• boiled white beans with spices, such as laurel, garlic, and cumin

• 1 cup of arugula with an olive oil dressing and toppings of tomato, cucumber, and feta cheese

Dinner

• oven-roasted vegetables, such as:

• artichoke

• carrot

• zucchini

• eggplant

• sweet potato

• tomato

• toss in olive oil and heavy herbs before roasting

• 1 cup of whole-grain couscous

Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.

At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won’t be disappointed.

By Priyanshi Bhatagar

Healthy Spiced Hot Chocolate To Keep You Warm This Winter

Dear, it’s cold outside, and a steaming mug of rich, sweet hot chocolate is everyone’s favourite warm winter drink!
But why should you be feeling guilt with just a single, hot chocolate, when there is a healthy spiced hot chocolate with so many wonderful, sweet and delicious spices combinations?

We’ve rounded up our absolute favourite homemade hot chocolate recipe here. Defrost by making this healthy hot drinks, and enjoy the deliciousness guilt-free

By making smart ingredient choices (like swapping in almond milk for saturated-fat-filled milk). Use almond milk if you’d like to make your healthy hot chocolate vegan, as low calorie as possible, and dairy-free. The richer the milk you choose, however, the richer the hot chocolate. we keep our recipe below 200 calories per serving. All without sacrificing hot chocolate flavours you’ve come to know and love. That means you get to have your cake and eat it, too!

If you are a chocolate lover, this was made for you!

INGREDIENTS

• 1 tbsp raw cacao powder

• 6-8 oz unsweetened almond or skimmed milk

• 1 tsp vanilla extract

• 1 pinch cinnamon

• 1 pinch ground nutmeg, or freshly grated

• 1 pinch cayenne pepper (if you want a kick)

• 1/4 cup coconut milk (if you want to thicken)

• A dribble of honey

Spiced hot chocolate

DIRECTIONS

• Put all ingredients in a blender and blend for 1 minute.

• Transfer to a pan on stovetop and heat on low heat until the desired temperature is reached.

FAQs

CAN YOU STORE LEFTOVER HOT CHOCOLATE? 

Absolutely! Just let it cool first to room temperature, and store in an airtight container for up to 2-3 days in the fridge. To reheat, just stir and warm in the microwave. 

WHAT IS THE DIFFERENCE BETWEEN COCOA POWDER AND CACAO POWDER? 

Cacao powder is considered “raw” because the beans are fermented, and then processed at low temperatures and then milled into a powder. It’s got a much more bitter flavour than cocoa powder, but it does have a higher amount of minerals and nutrients due to it being less processed.

Cocoa powder is created when the beans are fermented and then processed at a much higher temperature / roasted. This gives the cocoa powder a milder, sweeter flavour (and less acidic in taste). The tradeoff is that it may have less of the natural nutrients of the cacao bean due to the additional heating. But it’s still much much healthier than using whole chocolate to make hot chocolate!

WHAT TO SERVE WITH THIS HEALTHY SPICED HOT CHOCOLATE

There are so many options for mix-ins for hot chocolate and this recipe is no exception! You could go the traditional route and add homemade whipped cream, dark chocolate chips, or mini marshmallows as toppings. Other fun mix-ins include:

Peanut Butter or Caramel. If you’re going this route, I’d remove the other spices from the recipe and keep the cinnamon and vanilla only!

• Jaggery Powder or stevia sugar instead of Honey

• 2-3 drops of peppermint oil and a pinch of salt (if you go this route, omit the other spices from the recipe except for the vanilla)

• Dried ginger powder — a great addition if you want your hot chocolate to have a little bit of a kick

Guilt free cookies

BE SURE TO CHECK OUT THESE OTHER HEALTHY SWEET RECIPES!

Delicious jaggery balls

Irresistible Peanut Butter deserts

Easy Portable Healthy Snacks

Gluten-Free Blender Pancakes

Guilt free cookies

If you have tried this Spiced Hot Chocolate recipe or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! 

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Cheers

Priyanshi Bhatnagar