9 At-Home Natural Remedies to Ease Your Sore Throat

A sore throat caused by a viral infection usually lasts five to seven days and can be very uncomfortable but doesn’t require medical treatment.

The main symptoms are pain and irritation in the throat, especially when swallowing.

9 Trusted Foods To Eat That Fight the Common Cold

1.Saltwater Gargle

Types of salt

There’s a reason your mom or grandma probably told you to do this. Saltwater may not provide you with immediate relief, it is still an effective remedy for killing bacteria while loosening mucus and easing pain.

“A saltwater gargle helps with swelling and keeping the mouth clean. Most recipes suggest ¼ to ½ teaspoon of salt per cup of warm water.”

It’s safe (and easy on the wallet) to try several times a day.

Here is the Salt Guide

2.Honey

Honey benefits

Honey is one of the best remedies for a sore throat due to its natural antibacterial properties that allows it to act as a wound healer, immediately offering relief for pain while working to reduce inflammation.

Honey can also kill bacteria and help fight off viral infections. If you’re suffering from a bad cough in addition to your sore throat, honey may also act as an effective cough suppressant.

Mix two tablespoons of honey in with a warm glass of water or tea and stir it well. Drink several times a day as needed.

Read the surprising benefits of Honey

3.Lemon

Lemon water

Similar to saltwater and honey, lemons are great for sore throats because they can help break up mucus and provide pain relief. Lemon water is a refreshing beverage that may also reduce the throat pain that occurs during a cold or flu.

What’s more, lemons are packed with Vitamin C and other powerful antioxidants which can help to boost the immune system and give it more power to fight off your infection. Lemon also increases the amount of saliva the body produces, which can help keep the mucous membranes moist.

Mix one teaspoon of lemon juice into a glass of warm water and drink for quick relief. Or try combining lemon with warm water and a little honey or saltwater to maximize its benefits.

Lemon water contains vitamin C and compounds that can soothe a sore throat and assist with healing.

4. Apple cider vinegar

Apple cider vinegar

Apple cider vinegar is a natural health tonic. It has been a staple in folk medicine remedies for centuries. Its main active ingredient, acetic acid, helps fight bacteria.

A combination of apple cider vinegar and honey, called oxymel, to treat flu symptoms, such as coughs and sore throats.

Drink 1 cup of warm water mixed with 1 tablespoon (tbsp) of apple cider vinegar and 1 optional tbsp of honey.

The possible risks of apple cider vinegar include tooth decay and digestive problems.

Apple cider vinegar has antibacterial properties and, when a person mixes it in small amounts with warm water, could help relieve a sore throat.

5.Chicken soup

Weight loss soup

Chicken soup is a well-known natural cold and sore throat remedy. It is also a comfort food that allows people to get more fluids when they are sick.

Try adding garlic to the soup. Garlic contains bioactive compounds that can also provide benefits during times of illness.

A person can buy canned chicken soup ahead of time and store it until needed, or they can prepare a Homemade chicken soup.

Also try our healthy beetroot, Carrot, tomato soup, dairy-free pumpkin soup.

6.Turmeric milk

Turmeric latte

Another wonderful home remedy for throat infection from granny’s treasure trove, drinking turmeric milk has been considered to be the ancient tradition in our country.

It is known to treat a sore throat, cold and even persistent coughs. It can even relieve swelling and pain. In the world of Ayurveda, it is known as a natural antibiotic.

Try our Turmeric latte

7. Peppermint tea

Herbal tea

Peppermint tea contains anti-inflammatory compounds and is very soothing to the throat. The Mint may also slightly numb the throat, thereby relieving pain.

Peppermint tea is caffeine-free, and its naturally sweet taste often requires no additional sweetener.

To make peppermint tea at home, steep fresh peppermint leaves in boiling water for 3–5 minutes, then strain off the leaves.

Peppermint tea is a tasty, refreshing beverage that may help reduce inflammation and throat discomfort.

8.Chamomile tea

Herbal tea

Chamomile is a daisy-like plant that people have used for medicinal purposes since ancient times. It promotes restful sleep, which is important for healing.

Chamomile tea has a pleasant, mild aroma and flavour. Like other herbal teas, chamomile contains no caffeine.

Chamomile tea may promote restorative sleep, help fight infection, and soothe sore throat pain.

Here are Tea For Every Mood 

9.Cayenne pepper gargle

Cayenne pepper

Cayenne pepper contains capsaicin, which has anti-inflammatory and antibacterial properties.

Mixing ½ teaspoon of cayenne pepper with 1 cup of water and gargling with it can help reduce inflammation and clear the infection of a sore throat.

It takes several days of use to see improvement. Do not use a cayenne pepper gargle if there are open sores in the throat.

Delicious Spices With Most Powerful Health Benefits

Other Tips:

• Drinking warm liquids such as caffeine-free tea with lemon juice and honey, warm water with lemon and honey, or warm soup broth can be soothing to a sore throat.

• Drinking plenty of water or other fluids will ultimately make the throat feel better.

• Drink herbal infusions, water, or other beverages at whatever temperature feels most comfortable.

• Elevating your head when you sleep helps in a few ways. When you lay flat on your back, it increases pressure on your neck and can exacerbate symptoms in your throat.

Also read: 15 Highly Alkaline Foods That Will Help to Heal Your Body

You could also try Detoxpri’s Metabolism Boosting Plan to help boost your immune levels. It can help you prevent and remedy your sore throat, with its harmonious blend of holistic nutrition and healing techniques.

My Top 5 Healthier Sugar Alternatives to Try (And Sweeteners To Avoid)

Sugar addiction is the real deal!
we’re all human and cutting all sweeteners tomorrow isn’t realistic

Quitting this sweet drug of choice isn’t so simple, but knowing which types of sweeteners to choose can make all the difference in how you look, think, and feel.

How sugar affects your health

Sugar sweetens, preserves, and enhances the flavour of food. This makes it hard to avoid and resist, but the health benefits of reducing your sugar intake are clear. A diet high in sugar has been associated with a wide range of health conditions, either directly through its effect on the body or indirectly due to complications from obesity.

More obvious symptoms might be headaches, fatigue, and uncontrollable food cravings that impact us in different ways, most notably the quality of day-to-day life.
Several other chronic conditions that can be triggered by high sugar intake are as follows:

• Tooth decay and cavities

• Type 2 Diabetes

• Weight gain and obesity

• Poor nutrition

• High triglyceride levels

• Low Immunity

• Chromium Deficiency

• Faster Aging

• Stress Increase

How to choose the right sugar replacement for you?

It may be difficult to sort through all the sugar alternatives on the market to decide which one is right for you.

Are sugar alternatives a healthier option?

Whether or not sugar substitutes are a healthier choice for you depends on which type of sweetener you use, how much you use, and why you use it. 

Low-calorie sweeteners, or sugar substitutes, can allow people with diabetes to enjoy sweet foods and drinks that do not affect their blood sugar levels.

Top sugar substitutes and sweeteners

Now that we’ve covered some of the reasons to limit sugar intake and why you should consider healthier and more natural sugar substitutes for health, you’re probably wondering what are the best options for satisfying your sweet tooth.

1.Coconut sugar

We love all things coconut, coconut sugar included!

Coconut sugar
Coconut sugar comes from the nectar within the coconut blossoms which then goes through a natural processing technique to evaporate the water from the sap, allowing the nectar to crystalize.

The fructose content of coconut sugar is around 39% which is an unfortunate downside considering the other nutrients like zinc and iron plus the bonus of some antioxidants and a small amount of inulin fiber which works as a prebiotic to promote gut health. 

Also, read 9 Warning Signs You Have Poor Gut Health
Potential benefits: 

  • Coconut sugar is unrefined, so it retains all its vitamins and minerals, and doesn’t lead to fluctuations in blood sugar.
  • However, coconut sugar has the same amount of calories as table sugar, and it’s still high in carbohydrates and fructose. This means people looking to lose weight should limit it.
  • Also, it may not the best option for those who have diabetes.

Check out 8 Surprising Guilt-free Healthy Diabetes Snacks

How to use it:

Coconut sugar can be used as a 1-to-1 replacement for white or brown sugar, so it’s easy to use in the kitchen. However, it can be very coarse. You may want to grind it in a blender or food processor for a few moments before using it for baking or in place of powdered sugar.

Brand Pick: Sattvic Foods

2.Honey

Probably the oldest replacement for sugar all around the world, honey (please read “raw honey”, not the commercial type) is made without any processing.

Honey

Yes, it is almost half fructose, but its benefits as a cleansing substance, even having antibiotic properties, with antioxidants and B vitamins, both in internal and external usage make it one of the best choices for a healthy alternative to sugar. 

Also, read the surprising benefits of honey

Potential benefits:

  • Honey contains more nutrients than table sugar, including antioxidants, minerals, and vitamins.
  • Used as an additive to teas as a cold remedy, which is a great choice to add a little sweetness to your drink, but don’t overdo it. 
  • It’s also easier to digest than regular sugar. However, like table sugar, honey is high in calories and breaks down to glucose and fructose, so it poses some of the same health risks.

How to use it: 

Honey can be particularly tasty in smoothies, baked goods, sauces, marinades, and salad dressings.

Honey is sweeter than sugar, so you may have to reduce the amount you add.

Since there’s water in honey, you’ll also want to reduce the liquid you use when substituting honey in baked goods.

Brand Pick: Pahadi Kissan

3.Date paste

Date paste

Dates are rich in fiber, minerals, and vitamins, so using date paste as a sweetener to your recipes can add more nutritional value to your diet than simply using regular sugar.

Date paste is also an easy sugar alternative you can make at home in a blender using 3/4 cup of water, 1/2 teaspoon of vanilla extract, and about 1 cup of warm, pitted dates.

Potential benefits: 

  • Dates have a lower Glycaemic Index than normal sugar. Studies have shown that eating dates does not result in blood sugar spikes like eating sugar does. They’re therefore better for managing blood sugar levels and are beneficial sugar replacers for both non-diabetics and type 2 diabetics alike.
  • Dates are also packed with fibre. We need fibre to keep our bowels regular and healthy and eating a couple of dates a day helps keep our fibre intake topped up. We Brits are notoriously bad at eating enough fibre so dates can be a tasty, fibrous addition to our diet.
  • There’s also plenty of vitamins and minerals in dates. Date paste, since it’s just minced up dates, still contains all the same nutrients and has all the same benefits.

How to use it:

Dates can be particularly tasty in smoothies, baked goods, sauces, marinades, and salad dressings.

Date paste can be sweeter than sugar, so you’ll have to reduce both the amount you add and the amount of liquid when baking.

Type Pick: Medjool Dates, Omani Dates

4.Maple syrup

Think beyond pancakes and waffles. Maple syrup can be used in many different ways to add flavour to sweet and savoury dishes. It’s one of the most natural, unrefined sources of sugar out there. It also has a lot of antioxidants, including inflammation-fighting polyphenols.

Healthy pancake
Potential benefits: 

  • Maple syrup is high in antioxidants and rich in minerals, including calcium, potassium, iron, zinc, and manganese.
  • However, like other natural sweeteners, maple syrup is high in calories and should be consumed in moderation.

How to use it: 

Use it in healthier breakfast options such as oatmeal or plain yoghurt, or savoury dishes such as vegetables, chicken, salmon, or salad dressings.

You can also use maple syrup when baking — just be sure to reduce the number of liquids in the recipe.

Brand Pick: Urban Platter

5.Stevia extracts

This sweetener is made from the leaves of the Stevia Rebaudiana plant, which grows only in warm climates. Without any carbohydrates or calories, stevia doesn’t raise blood sugar, making it a great natural sugar substitute.

Stevia

Potential benefits:

  • Stevia is a plant extract with little-to-no calories. It’s also much sweeter than sugar, so you need less of it to provide the same amount of sweetness.
  • Since stevia extract is very low in calories, it’s considered a healthy sugar alternative for those who have diabetes or need to control their weight.

How to use it:

It comes in various forms, including powder and liquid, so you may need to experiment to find out which ones work best in different recipes. Stevia extract is also relatively stable in heat, so it can be used in cakes, sauces, and pastries.

Brand Pick: Ritestevia

Top 3 Sugar Substitutes To Avoid

1. Agave Syrup 

Although agave is natural sugar, don’t be fooled by the marketing hype.

Agave gained notoriety for its low glycemic index, it ultimately was shown to have a higher fructose content than high-fructose corn syrup (about 70% to 90%). It has been marketed as a healthier alternative, but it’s no better than the worst offenders.

It is highly sweet, replacing sugar with success, with lower amounts of the substance required.

However, it has 75-90% fructose, even more than high fructose corn syrup, which doesn’t metabolize, raising the blood sugar levels rapidly, which means that the skinny margarita that you ordered is a lot more harmful than you thought.

2. Artificial Sweeteners

Artificial and low-calorie sweeteners, such as aspartame, sucralose, saccharin, and neotame are considered the worst of the worst in the realm of alternative sweeteners.

Synthetic sweeteners like Sucralose (Splenda, Maltodextrin), Aspartame (Equal, Nutrasweet), Saccharin (Sweet N’ Low), and Acesulfame K (Ace K, Sunette, Sweet One) should be avoided altogether.

There’s plenty of anecdotal evidence that shows this stuff just isn’t that good for you.

Many people report headaches, stomach aches and a general ill feeling after eating artificial sweeteners. And some studies have shown that chemical sweeteners can change the bacterial makeup of your microbiome, throwing your entire gut health out of whack.
The major problem with all the sweeteners in this category is that they require additional chemicals like chlorine to create their low-calorie nature, which poses serious long term health risks.

3. High Fructose Corn Syrup

High-fructose corn syrup, which is made through a chemical process that’s anything but natural, is one of the worst offenders for insulin spikes, as it doesn’t have to be digested by your body. This stuff simply filters right into your bloodstream and goes wild.

what makes it so harmful?


With corn being one of the most common genetically modified crops, the majority of HFCS is produced using GMO corn, but that’s not the only issue. The problem is that just as the name suggests, this sugar alternative is extremely high in fructose.

The problem with fructose is highly concentrated forms is that it gets rapidly metabolized by the liver, which has downstream effects that contribute to non-alcoholic fatty liver disease ( NAFLD), insulin resistance, and obesity.

Tips for reducing sugar in your diet

Follow these steps to help reduce sugar in your diet daily:

• Choose to drink water, calorie-free beverages, or low-fat milk instead of sugary sodas and drinks.

• Choose whole fruits instead of processed desserts and fruit juices. When you do drink fruit juice, make sure it’s 100% fruit

• Add fruit to cereal instead of buying sweetened cereal or adding table sugar

• Use sugar-free preserves or fresh fruit to sweeten plain yoghurt instead of eating sweetened yoghurt with fruit in it

• Choose lower-calorie, sugar-free hot chocolate drinks instead of candy

• Snack on vegetables, fruit, low-fat cheese, or whole-wheat crackers

• Choose unsweetened products, such as unsweetened applesauce or nut kinds of butter

• Add flavours like vanilla, spices, or citrus to flavour foods and drinks.

When you do need a little sweetness, consult this list, choose the healthiest sugar substitute, and use the least amount possible.

So what’s next, try our healthy deserts recipes:

Healthy Dessert

1.Healthy Mango Recipes

2.Healthy Spiced Hot Chocolate

3.Irresistible Peanut Butter Desserts

4.Low-Calorie Makhana Kheer

5.Homemade Energy Bars

LUNG DETOX: Natural Foods & Herbs for Stronger, Healthier Lungs

Breathing in air pollution, cigarette smoke, and other toxins can damage the lungs and even cause health conditions.

Maintaining the health of the lungs is essential for keeping the rest of the body healthy.

The only function of the lungs is to allow the exchange of gases in the body and it works hard in collaboration with circulation to release oxygen in the blood and remove carbon dioxide from the body.

Mucus that is produced in the lungs is important and needs to be the right consistency, as it helps to trap and keep toxins, microbes, and pollutants out. All problems start when the consistency of mucus thickens or the mucus production increases.

Here are the best foods that are good for your lungs that experts recommend:

1.Drink Herbal Tea

The harmful effects of cigarette smoke – oxidative stress, inflammation, programmed cell death (apoptosis) and lung injury – were prevented by an infusion of black tea. Like many other food sources that can help improve lung health, it seems to be the tea’s high antioxidant content that provides the benefits.

Read The Health Benefits of Drinking Premium Teas

Herbal tea

Tip: Choose black tea over black coffee as a morning warm-up or an afternoon pick-me-up.

Green tea

Having herbal green tea before going to bed is a great way to keep your lungs healthy and pure. If you are a smoker you must opt for this solution daily. This is an option that works wonder for the lungs.

2.Practice Eucalyptus or peppermint oil Steaming

Both oils act as an antioxidant and fights harmful organisms. These help to ease a cough, fight against congestion and soothe an irritated sinus passage. Clearing the mucus lining will help in the cleansing of lungs, the ability to relax muscles of the respiratory tract and promote free breathing. 

Eucalyptus oil helps soothe airways, loosen and expel mucus from the lungs and relax the brain and body. There are a few different ways you can incorporate eucalyptus steaming into your life:
The first choice would be to steam with a nebuliser, but if you don’t have one of those, do not fret. 

– Hang fresh eucalyptus in the shower and make it super steamy.

-Add a few drops of eucalyptus oil to a bowl of boiling water (place a towel over your head to make a tent to contain steam) then close your eyes and slowly breathe in the vapours for 10 minutes.

The American Cancer Society points to peppermint oil for treating ailments of the lungs, while recent research shows that the herb may help athletes breathe better. Peppermint essential oil improves respiratory rates because the mint relaxes bronchial muscles.

Tip: Add 3 to 4 drops to hot water for inhalation, which is the dosage recommended by the American Cancer Society.

3.Consume a Large Quantity of Vitamin C

Vitamin C is an essential micronutrient. It helps maintain the electrochemical balance of the body, provides anti-oxidants and – most importantly – enhances and empowers the immune system.

It does this by supporting the epithelial barrier function (preventing pathogens from getting in via thinner skin in the nose, mouth and around other orifices), protecting the body from oxidative stress and preventing microbial infestation. It also plays a role in controlling the production of different immune cells and may even help regulate gene expression. So it’s pretty powerful.

Some of the most notable are: 

Immunity boost

Oranges: An oldie but a goodie, and it’s an orange season! 100 grams of orange (or 100ml of cold-pressed orange juice) provides 88% of your recommended daily allowance (RDA) for vitamin C.

Baobab: Although slightly more scarce and a little less palatable, baobab is one of the richest sources of vitamin C in the world – with just 10g of the powder providing half your recommended RDA.

Lemon juice: You can take one-two glass of lemon juice before you go to bed. Apart from other health benefits of lemon juice, it plays a crucial role in detoxifying your lungs.

• Moreover, pineapple is known for the reduction of swelling and coughing. Additionally, it contains the enzyme bromelain which eliminates the debris from the lungs and detoxifying it naturally.

• An apple a day may keep lung problems at bay. Those who had five or more apples per week had slightly better overall lung function. Quercetin, an antioxidant found in apples, may help protect the lungs against smoke and other pollutants.

4. Eat/ drink immune-boosting foods

Juicing is an incredible way of getting in an abundance of bioavailable live nutrients deliciously and conveniently.

Also read: Low carb immunity-boosting foods

Here are a few foods to incorporate to keep your immunity strong:

Ginger

Mushrooms: Besides containing selenium, which can help prevent the development of severe flu, mushrooms also contain B vitamins, niacin and riboflavin, which help keep the immune system healthy. Mushrooms such as reishi also function as adaptogens, helping your body find full homeostatic balance by working intelligently on hormonal, endocrine, nervous, immune and organ systems. 

Ginger: This root is full of antioxidants, zinc, calcium and magnesium.

It’s often something we turn to once we’re already sick, but prevention is the name of the game right now, and a study proved FRESH ginger had immune-boosting and anti-viral properties against respiratory ailments.

Garlic: This has been proven to boost the immune system and lessen the severity of cold and flu symptoms. One of the major components of garlic that helps with this is allicin, a type of sulphur, which strengthens immunity and aids digestion.

Turmeric: This contains the compound curcumin, which is what gives the spice its bright, vibrant yellow colour. Curcumin has been proven to have anti-inflammatory properties and boost immune cell function.

Try our tasty turmeric latte recipe

Dark leafy greens, and green vegetables in general, provide minerals such as calcium, zinc, folates and antioxidants. Green veggies also have lots of great fibre that help our gut stay balanced and healthy. (Think broccoli, spinach and kale)

Fermented foods: Probiotics are very important for keeping the gut healthy – and if the gut isn’t healthy, the immune system won’t be strong. So eat lots of fermented foods like sauerkraut, raw apple cider vinegar, kimchi, yoghurt and miso.

Kombucha

Add these Indian fermented to your daily diet

5.Eating bee products like Honey, Pollen, etc

While this one may not be so popular but we can’t ignore the power of bee products in boosting immunity. From the more common honey to the rarest of propolis, the bee kingdom has an abundance of natural miracles to offer:

Honey: A traditional home remedy for any kind of fluey ailment, the soothing and anti-microbial properties of honey helpline the throat and kill any invaders in the mouth.

Also, read the interesting facts about honey

Honey

Bee Pollen: Known as complete survival food, the power of pollen lies in its nutritional diversity. Because one bottle of this bee magic is made from the pollen of hundreds of different species of flowers, each with its amino-acid profile, it’s a nutrient dream packed with the widest variety of plant proteins of any food. If you’re super lucky you’ll find something called ‘bee bread’ which is the pre-digested form of pollen that the bees have fermented inside the hive.

Propolis: This is a sticky black resin that bees lay down at the entrance of their hives and pack in any cracks to keep invaders out. As it enters, each bee rubs itself on the layer of resin coating the entrance. This functions as an anti-bacterial/fungal/viral bath, killing any pathogens they may have picked up. Propolis is made from a combination of tree resins, pollen and honey and makes a potent pathogen killer for humans, too.

6.Try out other Healing Herbs

Basil: Basil is a key ingredient in cough syrups. In India, this herb is considered auspicious and it has many medicinal properties, one of which is to reduce congestion and clear up the lungs.

Oregano: The active components (Carvacrol and Rosmarinic acid) present in oregano helps in detoxification as they act as natural decongestants and thus, have a cleansing effect on the respiratory tract.  

Also read: 9 Warning Signs You Have Poor Gut Health

Top 10 Healthy Food Swaps That Fit People Live By

“If I don’t eat it, she will feel bad!”
 – the aloo ke paranthe made by Mom
“I need my cold coffee in the morning”
– the jug of milk and sugar blended by Ramu bhaiya

Candy, Dairy and Processed foods are weapons of mass destruction, fighting off our self-control constantly and laying our insides to waste (genuinely imagining these tiny robots nuking my metabolic machinery).

Eating healthy is a thing. You knew that unless you are stuck in a time capsule. Avoid desserts, fried foods, carbonated drinks, so much noise all around. But, deep down we all know that a lettuce leaf and boiled broccoli isn’t going to make us merry. 

My approach to nourishment is about making small and simple adjustments to your eating regime, not everything will need changing. I wholeheartedly discourage huge disruption but encourage consistent, achievable change for life.

To receive my help why not reach out and book a 15-minute lifestyle check-up, by clicking the button below?

Online Consultation

Let us discuss 10 healthy and smart food swaps to maintain your health and keep those extra pounds in check

1.Choose wholemeal/rye bread over white bread

We don’t have to ditch bread to improve our diet, instead choose a healthier option to substitute the white bread with. Again, the high fiber, levels in wholemeal or rye bread make them a better option against white bread. The way wholemeal or rye bread is digested also means that the sugar, which turns into energy, is released into the bloodstream much more slowly than in white bread, too. 

Also, read the healthiest type of bread

Healthiest bread

Similarly, Naan which contains white flour, sugar and butter or ghee (fat) should be replaced by whole wheat Chapati which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati taste great!

2.Swap white rice with brown rice

Not that white rice has anything wrong with it, but brown rice has more fibre. A small amount of brown rice can make you feel fuller than twice the amount of white rice. This helps in fewer calorie intakes as well as boost up the metabolism. White rice is not amongst the unhealthiest option. What makes it not a healthier choice is that it offers absolutely zero nutritional value in your diet. Another healthier option is ‘cauliflower rice’ or ‘farro’. 

3.Say yes to nuts and no to chips

That bag of chips which is too irresistible right now is full of sodium, saturated and trans fats. This, unfortunately, contributes to the buildup of plaque on the inner walls of your arteries, increasing the risk of coronary heart disease. Apart from that refined carbohydrates found in chips spike your blood sugar levels.

Snacking

The healthy way to satiate your snacks hunger is to try a handful of nuts instead of that bag of chips. Regular eating of nuts reduces the risk of heart diseases. But too much of anything is still harmful given you tend to increase the calorie count. So, make sure to eat a small portion (probably an ounce) rather than mindless munching. 

Here are some healthy homemade snacks

4.Porridge Instead Of Breakfast Cereals

Granola and cereals are overly hyped.

That bowl-full of packaged breakfast cereal may look like a healthier option but it is high on sugar. Replace it with oats porridge. It will not only make you feel full for a longer time but it is packed with essential nutrients as well. So what more do you want? Porridge is slow energy releasing food with a low glycaemic index too!

Overnight oats

You can even make your granola with fruits and nuts, minus the oil! Oats are great for the heart, fill you up, are great to taste and overall, help you lose weight over-processed granola. A smart swap to lose weight, isn’t it?

Here is why you should eat overnight oats

5.Hummus or mustard instead of mayo dip

Mayonnaise and butter pretty much have the same calorie count. Add them with bread, and you have a series load of calories on your plate. If you swap it with hummus or mustard, you’re only consuming half the calories of mayo! It is a delicious and simple hack. Even hung curd dip with mixed herbs which is equally yummy and healthy.

Yogurt dip

Check out our tasty yoghurt dips

6.Baked over fried stuff

Next time you’re thinking of binge eating on fries, think again! They have more than 400 calories versus oven-baked hash browns, which are only 98 calories rich per 127g serving. Choose a baked alternative for everything else too, without a great compromise in taste!

7.Swap Table Salt With natural Herbs And Spices

Salt guide

Season your dish with herbs and spices as much as possible and reduce your salt intake. Spice up your dishes with ginger and add flavours with basil and curry powder. You can also experiment with Italian seasonings.

Here are the different types of Salt

8. Go for lean meats instead of fatty meats

While you cannot avoid red meats like beef, lamb and pork, which are high in fat, try eating lean meats in moderation to get the required nutrients. Add vegetables while cooking the meats to increase the dietary fibre. You can also go for fish, especially salmon, which has levels of omega-3 fatty acids that improve good cholesterol levels.

Salmon

9.Frozen Fruits Instead Of Ice-cream

Satiate your sugar craving for dessert with frozen fruits like banana, strawberry and mango. Not only you’ll escape loads of sugar but will also get plenty of nutrients. Got some free time? Blend the frozen fruits for a minute and get a yummy and thick dessert.

Banana peanut butter icecream

Check out our mango lassi ice cream, banana Peanut Butter Ice Cream

10.Try skimmed milk over full-fat milk

Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.

Also read 11 Brain-Boosting Beverages That are not Coffee

MY APPROACH TOWARDS FOOD AT THREE PILLARS OF FITNESS IS BASED AROUND:

AWARENESS, EDUCATION, ACTION AND HABIT FORMING TO ENSURE THAT HOW YOU EAT, SERVES YOU FOR LIFE.

TO FIND OUT MORE ABOUT HOW I CAN HELP YO TO LOSE WEIGHT GET IN TOUCH TODAY.
Eat, travel, laugh, and live!

Mother’s Day special: Diet Tips for all Moms to Remain Healthy & Fit

Celebrate Mother’s Day the Healthy Way
Honour Mom Without Sabotaging Her Diet

Mother’s day is to celebrate honour for the Motherhood, Maternal bond and influence of a mother in family and society. While the dates vary every year, it is largely celebrated on the second Sunday of May every year. This year, it will be celebrated on May 10.

IMPORTANCE OF NUTRITION FOR MOTHERS

Mother is the first family physician for all of us, where she understands our all needs and keeps us healthy.

She is all around us and sometimes she forgets to eat her food. That may cause nutritional deficiency to her and she may get weakness or fall to illness, by understanding the nutritional need of your mother.

Your contribution towards health would be the most valuable and lovely gift to A Mother. So, on this Mother’s Day, we share some healthy nutrition tips for busy moms.

Also read: Top 5 Essential Nutrients For Every Woman

Women Nutrition

Balancing her diet with nutrients is the key

It is important to maintain a healthful, balanced diet to achieve the recommended amounts of the important nutrients.

1. Protein-rich food: Eggs, Chicken, Salmon, Greek Yoghurt, Lentils, Legumes, low-fat dairy.

Also read: 6 Excellent Plant Protein Foods

2. Calcium-rich foods: Dairy products, dark green leafy vegetables, nuts, grains, beans.

Also read: 6 Healthiest Cheeses

3. Vitamin D-rich foods: Eggs and salmon

Mothers nutrition

4. Magnesium-rich foods: Dark leafy greens, nuts, seeds, fish, beans and legumes, whole grains, avocados, and low-fat dairy.

Also read: Health Benefits of Avocado

5. Riboflavin-rich foods: Fortified cereals, almonds, organ meats, whole grains, wheat germ, mushrooms, soybeans, dairy products, eggs, and dark green vegetables.

Also read: Confused about eating soy?

6. Thiamine-rich foods: Fortified cereals, legumes, nuts, and red meat.

7. Vitamin B6-rich foods: Meat, poultry, fatty fish, whole grains, fortified cereals, soybeans, avocados, baked potato with skin, bananas, and peanuts.

Also read: The best way to eat a banana

8. Good quality fats: Avocados, Nuts, seeds ( flax seeds, hemp, melon, pumpkin seeds ), Salmon, olive oil.

Also read: 13 types of oil you need to know

9. Stay hydrated: Drink plenty of water throughout the day to avoid your body getting dehydrated.

Also read: Best Way to Drink Water for Weight Loss

It is of paramount importance to eat clean and green and to say no to junk food and not to be fooled by advertisements. Each woman has the power within herself to build her health and to learn to use food as the means to give herself and her family a boost of health.

Also read: Covid-19 Diet

Look for recipes that are both healthy and easy for you (kids) to prepare. Check out our healthy Mother’s Day recipes :

Breakfast

Chilla

Instant Savory Chilla + Greek yogurt dip

Or

Banana Oat Blender Pancakes + Immune-Boosting Juice

Midday

Detox water Homemade Detox Water

Lunch

Millet upmaGluten-Free Jowar Upma

Or

Bowl of Curd Rice

Snack

Healthy toast ideas

A Healthy Topping Toast

Or

Science-backed Fruity Smoothie

Dinner

Healthy veg soup

Dairy-free Pumpkin soup

Or

Healthy Beetroot, Carrot Tomato Soup

Desert

Homemade Mango ice cream

Mango Lassi Cream

Or

Broken Sorghum Kheer

 Here are few things that you can do for your Mom:

● Ask her to eat with you.

● Feed her with love from your plate (that will improve the mother-child bonding as well)

● If you are getting late to home, tell the women in your life to eat early.

● If you are good at cooking, cook something delicious and nutritious for her. (that gives her a feeling of comfort and rest for a while)

Let’s celebrate this Mother Day with new inspiration and a Salute to all the mothers for their Motherhood.

From all of us at Nutrition Link Services, we wish Happy Mother’s Day to all the mothers out there!

Related: Complete Natural Guide To PCOD

Covid Diet: Add these foods to your diet for a speedy recovery from COVID-19

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body.

Nutrition is crucial for the delivery of energy sources, known as macronutrients, and for the support of essential bodily processes provided in part by micronutrients.

Both macro and micronutrients are key drivers for a healthy immune response, particularly for higher-risk populations.

Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week.

Immune support shopping list

(arranged with concentration, affordability, and availability in mind)

VitaminA

Top 10 vitamin A rich foods

• Beef liver

• Sweet potato

• Spinach

• Carrots

• Ricotta cheese

• Cantaloupe

• Red peppers

Mango

• Eggs

• Black-eyed peas

Vitamin C

Top 10 vitamin C rich foods

• Red pepper

• Orange

• Kiwi

Broccoli

• Strawberries

• Brussels sprouts

• Grapefruit

• Cantaloupe

• Cabbage

• Cauliflower

Vitamin D

Top 10 vitamin D rich foods

• Tuna fish

• Mushrooms (exposed to UV light)

Milk (including Vitamin D fortified non-dairy milk options)

• Eggs

Yogurt

• Ready-to-eat cereals (whole grain cereals)

• Orange juice (fortified and 100% juice)

• Salmon

• Sardines

• Cod Liver oil

Zinc

Top 10 vitamin E rich foods

• Sunflower seeds

• Almonds

• Hazelnuts

Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Sunflower oil

• Safflower oil

• Tomato

Beans

Top 10 food sources of zinc

• Beef chuck roast

• Beef patty

• Pork chop

• Beans

• Chicken

• Pumpkin seeds

• Yogurt

Chickpeas

• Lentils

• Cashews

Tea

Standard “feel-better” foods for when you feel unwell

Banana

• Applesauce, unsweetened

• Whole wheat toast

• Brown rice

• Whole fruit popsicles

• Peppermint, ginger, or herbal tea

• Bone broth

• Yogurt (Greek is higher in protein)

Ginger chews

• Oatmeal or Cream of Wheat

Honey

• Yogurt (Greek is highest in protein)

Smoothie -That May Boost your Life Expectancy

COVID-19 Sample Diet Plan

Diet plan

Early Morning

6-7 soaked almonds, 2-3 walnuts, and 5-6 raisins + ginger, coriander seeds and tulsi concoction

Have raw garlic (can bite it and then gulp it down with water)

Breakfast

North Indian: Dhalia Khichadi-1 cup/ Dhokla- 4 pieces/ Veg Poha / Chila/ Veg upma/ Namkeen veg seviya/ Golden milk with Haldi and ginger powder

Or

South Indian : Idly-4/Ragi Dosa/Pongal- 1 cup / Moong dal sprouts boiled-1/2 Sambar/Veg Poha / Chila/ Veg upma/ 2 ragi idli + 2 egg whites

Mid-morning

Khada-1 cup

Mid-afternoon

Beetroot, spinach, and amla juice/ Mixed fruit bowl (orange, papaya, apple and guava)/ coconut water

Lunch

Brown rice (hand pound rice )/Amaranth/ragi or multi-grain flour Chapati -2 cups sambar or moong dal or cowpea curry-1 cup/ Spinach or green sabzi-1 cup/Carrot/Potato/pumpkin/cauliflower-dry sabji/buttermilk /Curd-1 cup

Evening

Boiled legumes-1 cup/Sweet potatoes boiled-1 cup/Dry fruits trail mix with Ginger tea/ veg or chicken or immunity soup/ sprouts chaat

Early dinner

Pumpkin soup or chicken soup or mix vegetable soup or dal soup or fruit of choice. 

Dinner

Moong dal khichdi and vegetables/ millet chicken vegetable bowl/meethi roti with paneer bhurji and mix vegetable/ Dhalia khichdi or broken wheat Pongal-1 cup/wheat dosa-2/idiyappam-3 with dal or channa curry-1 cup vegetable dry-1 cup

If the patient is getting diarrhoea/ nausea give Veg Khichdi, ginger tea ( ginger, tulsi/ lemongrass, cinnamon, clove or cardamom)

Any diet is ineffective without proper sleep and exercise, so get enough rest and start with a light or moderate amount of physical activity to get back into your normal routine.

One can modify this diet plan according to their requirements. If you are suffering from any other medical condition and have been asked to avoid any of these foods, make sure you consult your doctor/ health practitioner before following the diet plan. 

Let us know if you find this diet plan helpful and don’t forget to share it with others.

Also read: 9 Foods and Drinks to Avoid If You Have High Blood Pressure