Simple Ways to Live a Healthy Lifestyle

The phrase ‘healthy lifestyle’ has been bandied about for years, an abbreviated definition of how we should live if we want to get the healthiest body we can. One that both looks good and feels good.

But what does having a healthy lifestyle mean? You know the obvious behaviors that describe someone who’s healthy and takes care of themselves. A healthy person doesn’t smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis.

Then there are other elements to add to the list. A healthy person also knows how to manage stress, gets good quality sleep each night, doesn’t drink too much, doesn’t sit too much…basically, does everything in moderation all the time.

When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of those things are in our current world.

The good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes – Taking more steps each day, adding fruit to your cereal, having an extra glass of water or saying no to that second helping of buttery mashed potatoes.

And there are other things you can do right now to make your lifestyle healthier and that is to move more.

Here’s Why You Need Move More

One of the biggest reasons we have a weight problem these days is because we sit around too much.

We know we need to exercise, but we have so many excuses not to do it.

We’re too busy, don’t know where to start, we’re not motivated or we’re afraid we’ll injure ourselves. Maybe we think exercise has to be really hard or it isn’t good enough.

Whatever definition you have about what exercise is or isn’t, the bottom line is that exercise is movement.

Whether it’s walking around the block or running a marathon, that movement is exercise and every time you move more than you normally do, it counts.

It’s great if you can spend time exercising – Meaning you’re sweating, working in your target heart rate zone and/or doing something to strengthen your body. But it doesn’t always have to be that way. Moderate activities like chores, gardening and walking can make a difference.

The Benefits of Moving More

The great thing about moving is that just a few minutes a day can have lasting benefits, many of which you may not even be aware of.

Just some of the benefits include:

  • Reduces the risk of heart disease, stroke, and diabetes
  • Improves joint stability
  • Increases and improves range of motion
  • Helps maintain flexibility as you age
  • Maintains bone mass
  • Prevents osteoporosis and fractures
  • Improves mood and reduce symptoms of anxiety and depression
  • Enhances self-esteem
  • Improves memory in elderly people
  • Reduces stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty amazing.

One study published in the International Journal of Obesity and Metabolic Disorders found that just a 10% weight reduction helped obese patients lower blood pressure, cholesterol and increase longevity.

In fact, you don’t even have to have a goal to lose weight, especially if you have trouble sticking to a program. Why not focus on being healthy to start and worry about the weight loss once you’ve got some healthy habits under your belt?

Simple Ways to Move Your Body

You can start the process of being healthy and now by adding a little more activity to your life. If you’re not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

  • Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk…almost anything will be more active than sitting on the couch.
  • Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
  • Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor…these kinds of activities may not be ‘vigorous’ exercise, but they can keep you moving while getting your house in order.
  • Pace while you talk. When you’re on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
  • Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more–getting up each hour to stretch or walk, walk the stairs at work, etc.

Eating Well Without Being Miserable

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older.

You already know about the food groups and the fact that you should eat more fruits and vegetables and less processed foods.

Most of us probably have a list of things we know we should do for a healthier diet but, again, making too many changes at once can backfire. Going on a restricted diet may make you crave the very foods you’re trying to avoid.

Another approach is to look for ways to make smaller changes each day. Just a few ideas for changing how you eat include:

  • Eat more fruit. Add it to your cereal, your salads, dinners or make it a dessert. Fruit is also a great snack after work or school to keep you going until dinner.
  • Sneak in more veggies. Add them wherever you can–a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep precut or canned/frozen veggies ready for quick snacks.
  • Try a healthy salad dressing. If you eat full-fat dressing, switch to something lighter and you’ll automatically eat fewer calories.
  • Eat low-fat or fat-free dairy. Switching to skim milk or fat-free yogurt is another simple way to eat fewer calories without having to change too much in your diet.
  • Make some substitutions. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you’re at the store, find lower-calorie substitutes for just those 3 items.

Creating a healthy lifestyle doesn’t have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live may seem like a slow process and it is. We all adapt to change much better when it doesn’t require us to overhaul our entire lives. Just pick one thing and work on that one thing every day, letting the rest of your life and habits stay the same.

You may be surprised that those small changes really can make a difference.

10 Most Fabulous Health Benefits of Pomegranates

What Are Pomegranates?

Just in case you’re hearing about pomegranates for the first time: Pomegranates are the orange-sized fruits with a firm ruby-red outer skin and sweet arils – a red gelatinous flesh containing lots of seeds. Despite the many beliefs, the pomegranate seeds are edible and absolutely healthy. In fact, each part of pomegranate has health benefits – even the skin is used in dietary supplements as it’s an excellent source of the polyphenols, including prodelphinidins, catechins, and condensed tannins.

The History of Pomegranates

Originally grown as decorations, pomegranates are native to a region from modern Iran to the northern part of India and have been cultivated throughout the South Asia, Middle East, and Mediterranean region for thousands of years. Pomegranates are mentioned in the Book of Exodus, Babylonian texts, and the Homeric Hymns, and are believed to have been found in the Garden of Eden.

Pomegranates were known in early Bronze Age and a dry pomegranate was found in the tomb of Thoth, one of the Ancient Egyptian deities, making us think that pomegranates were more popular during the ancient times than they are now.

The ancient Spanish city of Granada was renamed after pomegranate during the Moorish period but despite all the efforts to introduce the fruit to the different countries, including England, pomegranate kept staying a hidden gem that nobody noticed.

Nowadays, Greek and Turkish cultures see the pomegranate seeds as symbols of prosperity and good fortune, and other cultures are still trying to discover this miracle fruit.

Pomegranate Nutrition Facts

Pomegranates belong to a superfood category, which means they are plentiful in nutrients that can protect every aspect of your health.They’re fortified with protein, fiber, omega-6 fatty acids, copper, calcium, selenium, magnesium, iron, zinc, potassium, phosphorus, and vitamins C, K, B6 and E. Pomegranates are also a small source of riboflavin, thiamin, niacin, folate, and choline. Flavonoids found in both pomegranate fruit and its outer skin contribute to a better whole body health. Pomegranates are low in sodium, saturated fat, and cholesterol as well as have a relatively low glycemic index, which means they don’t cause a significant spike in blood sugar. 100 grams of fresh pomegranate contains:

• 83 calories
• 13.7g of sugar
• 4.0g of dietary fiber (16% of recommended daily intake)
• 18.7g of carbs (6% of RDI)
• 1.7g of protein (3% of RDI)
• 10.2mg of vitamin C (17% of RDI)
• 0.6mg of vitamin E (3% of RDI)
• 16.4mcg of vitamin K (21% of RDI)
• 0.1mg of vitamin B6 (4% of RDI)
• 0.1mg of thiamin (4% of RDI)
• 38.0mcg of folate (10% of RDI)
• 7.6mg of choline
• 0.1mg of riboflavin (3% of RDI)
• 236mg of potassium (7% of RDI)
• 10mg of calcium (1% of RDI)
• 12mg of magnesium (3% of RDI)
• 0.4mg of zinc (2% of RDI)
• 36mg of phosphorus (4% of RDI)
• 0.1mg of manganese (6% of RDI)
• 0.3mg of iron (2% of RDI)
• 0.2mg of copper (8% of RDI)

10 Best Health Benefits of Pomegranates

The science never stays still and it keeps exploring new superfoods day by day. Luckily, many researchers around the world have paid attention to pomegranates and what they have already found surprised even them. It turns out, pomegranates can promote not only better health, but also a longer life. Pomegranate juice, in particular, has been proven to control blood sugar, improve heart health and fight overall body inflammation. Have a look at the 10 best health benefits of pomegranates researchers have found:

1. Promote heart and artery health

A large number of studies and experiments have been conducted to explore the heart-healthy benefits of pomegranates. A study done by the Rambam Medical Center, in Israel showed that drinking a pomegranate juice regularly helps to reduce the amount of plaque, lower high blood pressure and prevent inflammation and oxidation. The study was conducted with 10 patients who had been drinking a pomegranate juice for 1 and 3 years.

Another study done by the National Nutrition and Food Technology Research Institute, in Iran, that involved 22 diabetic patients, found that a fresh pomegranate juice can help to reduce the cholesterol level. The patients had been drinking the juice for 8 weeks.

In another study 13 men aged 39-68 who suffered from high blood pressure drank 5 ounces of pomegranate juice and after 6 hours, their overall high blood pressure was decreased by 7%. Plus, the experiment showed that pomegranate juice consumption improves artery function.

The researchers from the Preventive Medicine Research Institute in California conducted a big study that involved the patients with ischemic coronary heart disease. The patients were given 8 ounces of pomegranate juice a day for 3 months. As a result, the blood flow was improved and the blood pressure was decreased. The conclusion is, regular pomegranate juice consumption may better stress-induced myocardial ischemia in people who suffer from heart disease.

2. Fight chronic inflammation

Pomegranates have been shown to decrease inflammatory activity in colon cancer and breast cancer cells – that’s all thanks to the punicalagins found in the fruit. Pomegranate juice can also help to prevent and treat chronic inflammation, which mostly leads to serious diseases, including type 2 diabetes, heart disease, Alzheimer’s disease, and cancer.

3. Protect the skin against killer sun-induced damage

Pomegranates boast the powerful antioxidant and anti-inflammatory properties that promote the skin health as well. A study done by the University of Wisconsin, Madison, found that pomegranate fruit can help to protect your skin against harmful sun-induced damage and keep it younger longer due to its anti-aging properties.

4. Lower the arthritis risk

There are many various types of arthritis, but most of them have one thing in common – they cause a serious inflammation in the joints that lead to unbearable pain and a number of other dangerous health issues. As I mentioned above, pomegranates have excellent anti-inflammatory properties thus eating them regularly may help treat arthritis and relieve joint pain.

The two researches also showed that pomegranates’ anti-inflammatory properties can also be beneficial to people with osteoarthritis.

5. Reduce the prostate and breast cancer risks

The two most common cancer types that are highly dangerous to men and women. Pomegranates have been proven to contain the compounds that slow down the cancer cell reproduction and even stimulate apoptosis in cancer cells. A 2013 study conducted by the Duke University Medical Center, in Durham,found that giving men who suffered from prostate pomegranate extract tablets before surgery that involved a removal of cancerous tissue from the prostate can reduce the amount of tissue that must be removed. While these are not the end results and more studies are going to be conducted, men can certainly benefit from consuming pomegranates.

A number of other studies, and found that pomegranate extract restrains the breast cancer cell reproduction and may kill some of them. Although more experiments are needed in this field, we can confidently say that incorporating pomegranates is worth the candle.

6. Boost brain health

Pomegranates are high in the polyphenols, which have potent brain-boosting properties. A team of international researchers from the University of Huddersfield found that pomegranate contains a natural polyphenol compound that can prevent inflammation in certain brain cells, thus help to slow down or prevent Alzheimer’s development.

Another research involved elderly people with memory complaints, including age-associated ones. They were asked to drink pomegranate juice for 4 weeks. After those 4 weeks, they showed the significantly improved markers of visual and verbal memory.

7. Combat fungal and bacterial infectious

Pomegranates have anti-microbial activities that have been reported to kill fungal and bacterial infectious and antifungal properties. making it one of the most effective fruits to consume when trying to fight the harmful body bacteria. Regular pomegranate consumption can also prevent conditions such as denture stomatitis, periodontitis, and gingivitis.

8. Help women giving birth

A study conducted by the researchers from the Heidelberg University in Germany revealed that pomegranates contain special substances that strengthen the muscles in the reproductive system,helping pregnant women in labor.

Another research from the University of Liverpool found the same benefit of pomegranates, which make them one of the healthiest foods pregnant women should be consuming more.

9. Promote the liver health and fight Hepatitis C Chinese researchers revealed that flavonoids and polyphenols, the powerful antioxidant components found in pomegranates, help to protect the liver from damage.

Another study shows that regular pomegranate consumption can significantly reduce the risk of developing Hepatitis C, which leads to a serious damage to the liver, brain, kidneys, bones, joints, blood vessels, and pancreas.

10. Boost sexual health

Pomegranates have been considered as a natural aphrodisiac and often associated with abundance and fertility for many centuries. Of course, the researchers couldn’t miss this fact and have already conducted a host of experiments that show that pomegranate consumption promotes sexual health.

The research done by the Queen Margaret University in Edinburgh that involved 58 individuals aged 21 to 64 showed that pomegranate juice has “Viagra” effect, raising the testosterone levels in both women and men.

Another study found that pomegranate juice have positive effects on erectile dysfunction, making it a must-eat fruit for men.

9 Interesting Facts about Pomegranates

Pomegranates boast a rich history and many hidden secrets that humans have no idea of, but thanks to researchers, today we can learn more about these fruits of the Bible. I’ve collected some of the most interesting facts about pomegranates that you probably didn’t know about:

• The word “pomegranate” derives from the Latin words “pomum” (apple) and “granatus” (seeded), translated like an apple with many seeds.
• Pomegranates are in season from September to December (and February in the Northern Hemisphere), with November being the National Pomegranate Month.
• Pomegranate trees grow for more than 200 years.
• Despite being a fruit, pomegranate belongs to the berry family.
• The Pomegranate Festival is annually held in Azerbaijan in October, with tons of pomegranate meals and desserts, and festive music.
• Breaking pomegranates on the ground on New Year’s Eve and at weddings is a big tradition in Greece.
• Although the number of seeds in pomegranates varies, an average pomegranate contains from 203 to 613 seeds, depending on the type of the fruit.
• Lots of scholars consider pomegranate a fruit that tempted Adam and Eve in the Garden of Eden,rather than an apple like most of us believe.
• In Greece, a pomegranate placed near or under the ikonostasi of the house is considered a housewarming gift, as it symbolizes luck, abundance, and fertility.

The Possible Side Effects of Pomegranates

Unless you take pomegranate supplements, fresh pomegranate seeds are rather safe to eat and there are few cases when a person experiences certain side effects. The evidences of the possible side effects of pomegranates are:

• Some people experience sensitivity to pomegranate juice and seeds, including swelling,itching, difficulty breathing, or/and runny nose.
• The root of pomegranate contains a large amount of poison and must never be eaten, otherwise, it can lead to death.
• Pregnant and breastfeeding women must be extra careful while including pomegranate in their meal plans.
• Since pomegranate juice has the ability to reduce the blood pressure level, people suffering from low blood pressure should limit their pomegranate consumption.
• People suffering from plant allergies are more likely to develop an allergic reaction to pomegranates.
• Pomegranates shouldn’t be eaten at least 2 weeks before and after surgery due to their abilities to reduce blood pressure.

When incorporating pomegranate into your diet plan, remember about moderation and consult your doctor before taking any pomegranate supplements in order to avoid any possible side effects.

Are Pomegranate Supplements Recommended?

When you have no opportunity to buy fresh pomegranates, the pomegranate supplements may come in handy. Like any other type of supplements, pomegranate supplements do have the side effects, which is why it’s critical to consult your doctor first. Pomegranate supplements are available in most health food stores as loose powder, capsules, and pills.

Pregnant and breastfeeding women shouldn’t take the supplements that contain pomegranate extract. If you take any blood-thinning medicines, blood pressure medications, and medications that reduce cholesterol, you shouldn’t take the pomegranate supplements, no matter how “organic” they are.

When taken correctly, pomegranate supplements can help to improve your heart health, reduce your cancer risk, fight inflammation, and increase your energy levels.

2 Super Healthy and Simple Pomegranate Recipes

There are many ways to consume pomegranates, but if you’re looking for something quick, easy and healthy, give these 2 recipes a try. You won’t regret you did.

Festive Pomegranate Quinoa Salad

Ingredients:

1/3 cup pomegranate seeds
1 cup sprouted quinoa
2 cups water
1 red bell pepper, thinly sliced
1 cucumber, chopped
½ red onion, finely chopped
1 avocado, chopped
2 cups baby spinach, chopped
1 tbsp olive oil
1 lemon, juiced
light herbed feta, optional
salt and pepper to taste

Directions:

Add the quinoa and water to a saucepan and bring to a boil. Lower the heat and simmer until the liquid is absorbed and quinoa is tender. Let it cool.

In a large bowl, combine the spinach, cucumber, avocado, onion, red bell pepper and pomegranate seeds. Add the quinoa and feta and fold to mix. Add the olive oil, lemon juice, salt and pepper to taste. Stir well and serve.

Super Tasty Pomegranate-Packed Parfait

Ingredients:

1 cup plain plant or Greek yogurt

4 cinnamon graham cracker, crumbled
½ cup sweetened almond milk
1 cup pomegranate seeds

Directions:

Place the half graham cracker crumbs in a glass jar.

In a small bowl, whisk the milk and yogurt and add to the jar. Layer another half graham cracker crumbs and top with the pomegranate seeds. You can also add nuts and oats, if you’re making the parfait for breakfast.

Pomegranates are unfairly underappreciated these days, yet more and more studies have already been conducted to let people know about this amazing super fruit. Although pomegranates are available all year round, I recommend consuming them during the winter season when they’re a lot tastier, therefore, healthier. Feel free to share your favorite pomegranate recipes with us in the comments section.

Our purpose is to reach out to as many people as possible. We want to spread happiness, useful information, health benefits, tips, product reviews. Anything that can help remind our visitors to appreciate the little things. We are willing to do all even if it means investing a lot of our own time and money.

This generation and our world today is filled with tremendous opportunities. However, I am sure both you and I have encountered people who just don’t seem to appreciate anything regardless of how much they have.

On the other hand, I am sure we have also seen people who are a handicap or who seem to have nothing much going on in their life in a big exciting way, yet these people are so much happier.

9 Switches for Better Nutrition

1. Dairy Milk for Nut Milk
There are so many alternatives to dairy milk today, that these alternatives are as available and accessible as the dairy options. If you switch from whole milk to, for example, unsweetened vanilla almond milk, you will get double the calcium and, depending on the brand, less than one quarter of the calories. Also, if you have an undiagnosed or undiscovered intolerance to dairy, this will offer you relief from that and make you feel fantastic.

2. Milk Chocolate for Dark
Swapping milk chocolate for dark, may be harder for some than others, but it will make a big difference if you are a regular chocolate eater like myself. Not only does dark chocolate have less sugar, more antioxidants and is less processed, but it is also richer in flavor and can satisfy your chocolate cravings faster.

3. Sugar for Xylitol
Xylitol is a naturally occurring sweetener. It is not artificial and can be processed by your body. Many low or no calorie sweeteners are chemically formulated and cannot be processed by your body. These sweeteners can actually be worse for you than sugar itself. However, Xylitol is a natural and delicious sweetener that can be used as a direct substitute for sugar, it has less calories and is sweeter so you use less.

4. Sugary Soda for Herbal Tea or Infused Water
This is probably one of the most obvious and most talked about switch. However, it is one of the most difficult for people because they are conditioned to the convenience of pre-prepared sugary drinks. Yes, making herbal tea or infused water does take extra time and effort, however, you can make it ahead in large batches and keep it in your fridge so it is readily available. There are also several, delicious combinations that you can make and experiment with to keep things interesting.

5. White Rice for Black Rice
White rice is a simple carb that lacks nutrients. However, black rice is full of antioxidants and goodness to nourish your body. The color of black rice is also amazing and it has an awesome, natural nutty flavor.

6. Pasta for Vegetable Pasta
Weather it spaghetti, spirals or couscous, there is a vegetable substitute for it. The best substitute for spaghetti is zucchini or shitake noodles. For couscous, try finely chopping cauliflower. Other alternatives to pasta products can include black bean spaghetti, chick peas, quinoa, carrot and beetroot. These alternatives have more nutrients, less carbs and are less processed than the pasta you get out of a packet.

7. Flavored Yoghurt for Plain
Flavored yoghurt contains a lot of sugar and is highly processed. There are several plain yoghurts that have no added sweeteners and that are minimally processed. An easy way to get flavored yoghurt without all the nasties is to get the plain stuff and add a natural sweetener and/or whatever fruit you like to it. Not only will this make the flavors more delicious, it will also add freshness and texture.

8. Energy Drinks for Tea or Coffee
Energy drinks are loaded with caffeine and sugar. Many also contain other artificial flavors, colors, preservatives and sweeteners. Energy drinks are one of the worst drinks available on the market and have several, proven, health consequences. If you need a pick-me-up, it is just as effective to have a cup of coffee or tea that has caffeine in it to keep you going. You could also opt for some fresh fruit or iced water to help you re-focus.

9. Packaged Condiments for Home-Made Versions
Packaged condiments often have many added, unnecessary ingredients and are highly refined. With thousands of recipes readily available online, it is now easier than ever to create your own condiments with less additives and more goodness. By making your own condiments, you should be able to get more flavor, more variety, less additives, less calories and know exactly what is in your food.

Top 3 Anti-Inflammatory Foods for Good Sleep and Great Health

Inflammation comes into play in our bodies when bacteria, viruses or other invaders are recognized and attacked by our immune system.

This system defends our health and is made up of white blood cells, “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and others. In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s, inflammatory bowel disease and more.

Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body. Here are the top three food-based inflammation fighters.

Eggs

Vitamin D has been the subject of many studies for its potent anti-inflammation properties. The foods highest in vitamin D include eggs, sardines, salmon, mackerel, herring, raw maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.

Vitamin D has also been studied for its benefits for sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Walnuts

A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts. The authors say: “Walnuts could be predicted to be more anti-inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants). ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”

Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Olive oil

Oleic acid is the main fatty acid found in olive oil. This substance has been shown to greatly reduce levels of inflammation in the body. A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”

“Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”

The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia. Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well.

Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, salmon, ginger, wild salmon, beets, garlic, oysters, yogurt, and other probiotic dairy foods. Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.

10 Best Foods To Eat Before And After Workouts That You Should Know

“Your diet is a bank account. Good food choices are good investments.”

Exactly!

If it’s about your good health, you ask so many questions to your fitness expert, there are a huge number of questions that I as a fitness expert hear from the people.

How would I be able to get the most out of my exercises?

How might I get in shape quicker, consume the most calories, and feel sufficiently invigorated to control through each instructional course?

I always advised them to eat the right food with the right choice. But, here comes another question. Now, they ask me what is right food with right choice?

Well! Well! Well! To solve your queries I decided to write an article on this. So, today I present you the list of 10 best foods to eat before and after the workouts.

And I promise you, you’ll like every bit of it!

Keep reading to know more about this little secret..!

What To Eat Before And After The Workout?

Let’s make a relationship of trust between us for 10 minutes only. I’m pretty sure that you gonna trust me for long as I am going to share the list of pre and post workout food.

Bear with me and you will come to know about the things that were lying under the curtain.

Jot down these!

The Pre Workouts…

Oats

The oats are filled with fiber. Your one plate cooked oats holds carbohydrates and Vitamin B

How It’s gonna work?

Oats release the carbohydrates in your circulation or blood stream and just because of Vitamin B, your carbohydrates will be converted into energy. So, you work for a long time without getting fatigued. Your energy levels will remain consistent during the high time of workout.

How Much You Need To Devour?

Take one cup cooked oats 30 minutes prior to your workout.

Wholegrain Bread

The best food before the workout.

How It’s gonna work?

A dole of wholegrain bread is a good source of carbohydrate, therefore it’s gonna boost your energy levels and you will work hard and better than before.

How Much You Need To Devour?

2 slices of wholegrain bread with 1 tbsp peanut on it is enough for you. One should take this 30 minutes prior to workout.

If you don’t like peanut butter, can top it with honey. Believe me, this tastes awesome.

Greek Yogurt With Fruits

Greek yogurt is rich in protein and fruits are full of carbohydrates.

How It’s gonna work?

The carbohydrates break easily and later the protein is utilized to prevent the muscle damage. So, taking yogurt with fruits is like killing two birds with one stone.

How Much You Need To Devour?

You need to engulf 1 bowl of yogurt with fruits of your choice 20 minutes prior to your workout.

Apple Peanut Butter Energy Chunk

This combination is gonna make your taste buds happy.

How It’s gonna work?

This perfect combo of apple with peanut butter going to boost up your energy levels. The Apple will provide you the energy and the peanut butter is gonna give you protein and helps to save your muscles.

How Much You Need To Devour?

You need to devour 1 sliced apple with 1 tbsp peanut butter. You can add chia seeds if you wish to.

The Orange Smoothie

This smoothie is an energy booster. Let’s check out more about it!

How It’s gonna work?

The orange smoothie is gonna boost your energy levels. Orange is fluffed with Vitamin C which is essential for the body.

When you have this drink, you get full energy and you work for a long time without getting fatigued.

How Much You Need To Devour?

1 full 250 ml glass made with 2 oranges and any milk of your choice is best for you. Gulp it 20 minutes prior to your workout.

The Post Workouts…

Banana Smoothie With Protein Powder

This smoothie will give you the immediate feeling of fullness.

How It’s gonna work?

As banana is blessed with carbohydrates. So, this smoothie gonna give you the instant energy. Add 1 tbsp protein powder in the smoothie, that powder should be of a good brand. The protein will save your muscles from the breakdown.

How Much You Need To Devour?

You just need to mash the two bananas with blender, add 200 ml milk of your choice, and add 1 tbsp protein powder of a good brand.

Gulp this drink 20 minutes prior to your workout.

Boiled Eggs

You have a feeling of hunger just after the workout. So, eggs can deal with your hunger very well.

How It’s gonna work?

Eggs are enriched with protein and nine types of amino acids. They gonna give a satisfaction to your hungry tongue plus the packed protein inside is good again for your muscles.

How Much You Need To Devour?

You can have 4 hard boiled eggs with a combination of onion or some pepper on it. This gonna taste good as well.

This is the easily available and best food to eat after the workout.

Avocado Sandwich

An avocado sandwich is a good option. avocado are fluffed with riboflavin, Vitamin C, E, K, B6, Pantothenic Acid, Magnesium, and Potassium.

How It’s gonna work?

The avocado is a creamy food. The combination with a dole of bread is great. This sandwich is gonna give you the instant energy after the hard workout. So, you don’t feel exhausted.

How Much You Need To Devour?

You need to have 2 slices of brown bread with avocado on it. Can add peanut butter if you wish to. Have it 20 minutes after the workout.

Soya Snacks

The soya snacks can be your mood swinger. Let’s check out more about it!

How It’s gonna work?

The soya is packed with protein. So it’s gonna give you good muscle girth and when soy is eaten in the form of snacks it gives good taste and swings your mood. This food is completely for your muscles. Helps to prevent the breakdown of muscle tissue.

How Much You Need To Devour?

1 full plate soya tempered with olive oil, cumin seeds, ginger, salt, black pepper, and turmeric is enough for you.

Have it 25 minutes after the workout.

Pasta With Boiled Chicken Breast Chunks

This is also a snack but you can take it as a healthy snack

How It’s gonna work?

This snack is rich in carbs and protein. So, pasta is going to provide the carbohydrates and chicken breast is full of proteins. Therefore it’s a deadly deal of healthy snack.

This snacks boosts the energy and nourish the muscles as well.

How Much You Need To Devour?

1 plate pasta with 200 gms of boiled chicken breast is a superb diet. Can have it 30 minutes post workout.

I have discussed the 10 best foods to eat before and after the workout. You can try them, I hope this sharing of mine gonna help you for your workout.

Why Green Vegetables Are Important for Good Digestion

Many centuries ago doctors in some countries used to determine a person’s health by the colour of their urine or faeces. Urine can change colour and odour depending on what you eat and drink, what supplements you take, what prescription medications, how much exercise you do or, on a more serious note, what illnesses you have in your body.

Faeces colour also changes if your diet is not healthy your bowel functions will suffer. If you eat a lot of high processed foods then your digestion will be poor and you could become constipated, or get diarrhoea. The refined products of sugar, white flour, lactose and many unnatural ingredients affect our digestion and the health of all our organs. A diet rich in fruit and vegetables however will ensure you get some of your vitamins, minerals, fibre and antioxidants even though it is advisable to take a multivitamin anyway just to cope with the denatured impact of our environment and tampering that occurs with genetically modified foods these days. Fibre and water are important to help your body eliminate waste and if you don’t go to the toilet to empty your bowels on a daily basis you need to drink lots of filtered, boiled, warm water to get your digestion working better.

You will find if you eat a lot of dark coloured, green vegetables like kale and spinach your faeces will turn a darker green colour. Whilst this is OK if you are eating a lot of greens it is not OK if you don’t eat greens at all. It can be a sign of Salmonella infection or the Giardia parasite. Watch out for symptoms such as diarrhoea, cramps and fever if you have green stools. Also it can mean there is too much iron in your diet. Beetroot on the other hand may turn your stools reddish and often medications affect stools by making them appear whitish in colour. However if you see black in your stools keep an eye out for blood and report this to your doctor or health practitioner.

A good diet involves at least two or three fruits a day and the equivalent also of vegetables or salads. Leafy green vegetables are important due to their vitamin, mineral and antioxidant content. Kale for example has over 45 different flavonoids such as quercetin and kaempferol. These guard against inflammation in the body and free radicals which cause many of our illnesses. Autoimmune diseases like arthritis, lupus, some cancers and even asthma. Kale’s high fibre is good for your digestive system and will keep your bowel regular and healthy. Kale also has a lot of prebiotic ‘good gut’ bacteria which help fight illness.

Spinach is another dark green vegetable that has a more pleasant taste than Kale and can be steamed. As well as lots of phytonutrients like carotenoids, lutein and beta carotene it helps to lessen oxidative stress in such illnesses as cancer and helps with good bone health. The chlorophyll it contains will keep you regular. Add to it some broccoli, brussel sprouts and alfalfa and you will find that your health will improve in many areas if you do this on a regular basis.

As a rule we don’t eat enough greens in our diet and another group often neglected are collards which are similar to Kale. These have more calcium in them than milk and vitamins K, C and A. They fight against bad cholesterol so they are helpful in lessening the threat of heart disease and stroke. Often they can make a delicious dish if you lightly sauté them in olive or rice bran oil with onion and garlic.

So paying attention to the number of times you go to the bathroom and what comes out your posterior can be quite an indication as to what is happening with your digestion, heath and quality of the organs inside your body. Remember that what you put in will grow and develop and affect your whole organism so as a rule eat pure, wholesome, organic foods free of genetically modified tampering and begin to compare how much energy you have to when you eat otherwise, less healthy foods. The proof is in how you look, feel and what illnesses you don’t develop as you get older. Only time will tell.

Food To Body, Nutrition To Health

Health depends to a large extent on nutrition, and nutrition on food. Food, in fact, is the most important single factor in connection with the attainment and maintenance of health. Every drop of blood in the body is conditioned by the food we eat and it is on blood that every tissue, every organ, every gland, and indeed every function of the body fundamentally depends.

By food is meant any material taken into the system that serves to sustain normal bodily processes. It is fallacy of our times to regard that anything and everything called food is good for health.

For any substance to be properly regarded as human food it must be capable of supplying the body with the material needed for the repair of body tissues and maintenance of various functions, while at the same time doing no harm to the body and in no way interfering with its activities. Food in order to replenish the body, therefore, must be food, so in selecting food make sure first that it is really food. We must live on truly nutritious food and not on anything generally considered as food.

To be healthy and in good condition, it is imperative to eat natural, wholesome food making sure that the food supply is in proper proportion and of a character or quality suitable for protecting the body. The chemical elements of the body combine to make brain, muscles, nerve, blood, skeletal tissue and body secretions. The elements of food are spoken of as nutrients such as proteins, carbohydrates, fats, mineral salts and water. These are often called foodstuffs, indicating that they are stuff from which food is made.

One of the really difficult problems for the present generation is that much of our food no longer reaches us from the field, garden or orchard in the normal state as nature prepared it, to meet man’s nutritional needs. Such foods are now very largely collected and taken on the large commercial centres, where they are altered, preserved, pickled, denatured, cooked, sterilized, pasteurized – thus deprived of their most vital elements. Whatever is left which will stand over long distances transportation and keep indefinitely is sold to us in place of the original things which nature provided as food. Such denatured substances have no nutritive value and are far from being satisfactory substitute for natural foods.

By natural food we mean food as provided by Nature containing all the elements, and not flavoured or doctored or devitalized by man. No form of life can be supported wholly upon laboratory products and man is no exception to the fundamental law.

Few people understand the true meaning of natural foods. For they have been fed from childhood on unnatural, artificially prepared and manufactured foodstuffs which are detrimental to the normal functioning of the digestive organs and gradually impair our health. Our food is generally spoilt even before it is gathered.

Plants and trees often suffer from deficiency or excess of certain elements in the soil. Apart from growing mineral starved food we find that much of it is totally altered in composition. Millers have learnt to take from our grain the surrounding skin, the bran, which is extremely rich in health-giving elements, in mineral substances and vitamins.

Many people live largely on denatured, artificial foods. In ever increasing numbers people live on preserved foods. In order to make these artificial foods more attractive to consumers they are dyed with chemical dyes and flavours added. Thus men are made to subsist on scientific abominations totally unfit for the consumption of man or beast. We eat these foods because they are attractive to the eyes and to the palate and are very convenient because they can easily be prepared for the table.

These devitalized and demineralized foods lower the vitality and sap the health of the people who thereby fall a prey to various diseases and epidemics.

On top of it refrigerated, devitalized, denatured and manufactured foodless foods are relished and consumed day in and day out. Yet another menace is pesticides and spraying of vegetables, fruits, and in farms has been taking a heavy toll in the form of organic and blood diseases and even cancer.

We are living in a polluted world. There is poison in the air we breathe, poison in the food we eat and poison in the water we drink. Where does it all lead to? “Back to nature” is obviously not the solution to this tragic problem. A revision to the diet of primitive man is not a viable proposition but we could try and give preference to foodstuffs which retain their full natural properties and elements without which one cannot expect radiant health and resistance to external influences and diseases.

Natural food properly selected, scientifically combined, and judiciously administered has true remedial value and can cure disease by supplying the proper saline elements in organic form. These organic mineral elements in food preserve the tissues from disorganization and form putrefaction. These vitalizing minerals, salts and vitamins are vital to health, ward off disease and premature old age.

The degeneration of the human race has been brought about by the departure from its natural foods. The only basis of possible regeneration is a return to it.

It is undoubtedly true that our eating habits depend upon our economic status as well as the availability of foods. But it is equally true that beliefs, customs, traditions and prejudices influence our food habits much more than we realize. The general food beliefs of any community are a social product deeply entrenched in the minds of the community and practiced almost like a faith. These beliefs, therefore, significantly influence the nutritional status of these population groups, and become a force to reckon with in any nutrition programme.

Sir Robert Mc Carrison said, “The single factor in the acquisition and maintenance of good health is perfectly constituted food which consists particularly milk, milk products, whole grain cereals, nuts, fresh fruits and vegetables.” These are called protective foods as they protect you against disease and epidemics. He adds that most people do not get enough of protective foods and their diet is therefore incomplete and results ultimately in disease.

Science today is finding in its researches a conglomeration of the truths uttered by Nature Cure pioneers many decades ago.

When studying and discussing food in its relation to the basic or fundamental principles:

  1. We must know what primary elements enter into the composition of the body.
  2. We must have knowledge of the chemical contents of our food.
  3. We must know how to combine food correctly in a meal from the standpoint of the chemistry of digestion.
  4. We must have a correct understanding of the relation food actually has to the body.
  5. We must understand the principles of alkaline and acid forming foods in their chemical reaction on the body.
  6. We must have a correct conception and understanding of the function of metabolism or the “science of nutrition.”

The Chemistry Of Food

The real secret of health, vitality, mental and physical efficiency, youthfulness and long life is well-balanced body chemistry.

The sixteen elements of which the body is composed of are: Oxygen, Nitrogen, Carbon, Chlorine, Fluorine, Phosphorus, Iron, Calcium, Potassium, Magnesium, Hydrogen, Sodium, Sulphur, Silica, Iodine and Manganese.

Every element has to perform a special duty, and if the blood and tissue building ones are not supplied in sufficient quantities, or if any of them are missing, health will soon become impaired. The elements are Nature’s only way to establish, re-establish and maintain equilibrium between the constructive and destructive functions.

Although the mineral elements make up only a comparatively small amount of the body say about 5 per cent, they are nevertheless essential constituents, and every single element has some distinct physiological function to perform. The normal and healthy development of the organism primarily depends upon the adequate supply of the organic salts, which truly may be called “the building stones of the body.”

These chemical elements must be obtained in the form of food. Their value, function and sources in food are as follows:

CALCIUM: a highly powerful and neutralizing element and healer of wounds, this is a factor in preventing mental delinquency and is necessary for the coagulation of the blood in bleeding. it combines with phosphorus in the formation of healthy teeth, bones and nerves. This builder of bones, is vital for the young and growing, and is found principally in milk and milk products, whole wheat, leafy vegetables such as lettuce, spinach, cabbage, and watercress.

IRON: This food mineral that enters into the vital activity of blood and glands, exists principally as haemoglobin in the blood. Iron distributes the oxygen inhaled into the lungs to all the cells.

Iron is found in grapes, raisins, spinach, all green vegetables and fruits that have a dark colour like beets, dates, and is especially abundant in turnip leaves and dandelion.

SODIUM: This powerful alkaline element needed for digestion, blood purification and for the manufacture of gland hormones is a necessary constituent of gastric juices, and is found in all fluids of the body. It is valuable for eliminating uric acid from the system.

Sodium is present in milk, celery, spinach, cucumber, copra and berries.

IODINE: Essential to the functioning of the thyroid, the governing prevents simple master gland of the human glandular system, this thyroid enlargement (goitre). It also neutralizes certain toxins elaborated within the human body.

Iodine is found in Halibut liver and cod liver oil, kelp, sea food, lettuce, pineapple juice, garlic and sea-plants.

CHLORINE: This is a food element necessary for the formation of natural hydrochloric stomach acid and also for the manufacture of glandular hormone secretions. It is one of the elements of common table salt.

Chlorine is found in the milk of all lactating animals and is also present in cheese, and other milk products, green leafy vegetables, and the extracted juices of these vegetables.

POTASSIUM: An alkaline element necessary in maintaining active heart-beats and for glandular secretions it gives flexibility and suppleness to the muscles. It builds up new tissues, flesh, bones, and muscles. It also keeps the joints and arteries flexible. It is the laxative element that keeps the bowels open.

Potassium is present in potatoes, green leafy vegetables, carrots, oranges, pineapple juice, lemons, and grapefruits.

MANGANESE: in its oxygen-carrying (capacity) manganese is like Iron. It also aids in maintaining elasticity of the body.

Manganese is found in citrus fruits, outer covering of nuts, grains, and in the green leaves of edible plants.

MAGNESIUM: This is a food mineral that assists in the functioning of the nervous system. It enters into the composition of nerve and muscle cells. It is a powerful aid to the elimination of waste from the system.

PHOSPHORUS: it combines with calcium to create the calcium phosphorus balance necessary for growth of bones and teeth, and in the basic formation of nerve cells and trunks. Phosphorus is a stimulant to the nerves and brain. Without this element bones deteriorate, and lung tissue becomes a prey to bacilli which under normal conditions are destroyed by the phosphoric acid secreted by healthy lungs.

Phosphorus is abundantly present in fish, egg yolk, nuts, fruit juices, milk and legumes.

SILICEA: Silicea enters into the building of skin, hair, shafts, nails, and other outer covering parts of the body. It also assists in hardening the enamel of the teeth.

Silicea is found in apples, cherries, asparagus, celery, and the juices of the green leaves of most other vegetables.

FLUORINE: It is the element that prevents diseases from decaying the body. It is a germicide. It acts as an antidote for poison, sickness and disease. There is a strong affinity between calcium and fluorine. These two elements combined, work particularly in the outer parts of bones. They are found in the enamel of the teeth and the shiny, highly polished, bone surface.

Fluorine is found in goat’s milk, goat’s cheese, in cauliflower, and pistachio nuts.

SULPHUR: Sulphur is a good dissolver of waste materials. It works on some of the waste and poison to bring it out of the system. It is also valuable in the function of the nerves.

Onions, radishes, carrots and cabbage are main sulphur foods.

HYDROGEN: The hydrogen element is the highest element which can be taken in our system. Without hydrogen creative energy in the body would cease. There would be no elimination, no perspiration, no salivation. Hydrogen is needed in every tissue and in every drop of blood. Hydrogen soothes the nerves, regulates the body temperature, moistens the lung surfaces, carries impurities out, cools the tissues, and prevents inflammation. Without hydrogen or moisture in the body, the nerves would harden, stiffen, decay, ache and corrode.

Hydrogen is found in all the leafy vegetables and all the juicy fruits.

NITROGEN: Nitrogen acts as vitalizer and tissue builder. It enters strongly into the protein. Nitrogen is found in muscles, blood, fibrous tissues. It is the first of all elements to leave the body. Then the tissues decompose.

Nitrogen is found in meat, peas, beans, lentils, the white of eggs, cheese, nuts. These are all acid foods so must not be over-eaten.

CARBON: It plays an important part in muscle metabolism, in all organization, in protoplastic function. When carbon is oxidized, stored and utilized or formed into living material, carbonic acid and carbon products are formed. When there is an excess of carbon there is likely to be nervous disease, cardiac ailments, obesity, auto-intoxication. Therefore, carbon foods should be eaten in great moderation.

Carbon is found in sugar, candies, sweets, cakes, pudding, bread of all kinds. Carbon is really burnt down starches and sweets, the residue of which causes excess weight, builds up the system with unhealthy and broken down tissues.

OXYGEN: Oxygen is an organic impulse in the phenomenon of life. It stimulates the muscular system, arouses the circulatory system, increases life process, invigorates the functions, builds tissues, oxidizes the blood and tissues, repairs fractures, and feeds every organ in the body. Oxygen intensifies and exhilarates the mind.

Oxygen is found in raw foods, tomatoes, onions. From the air we breathe into our lungs this element is taken into our body in gaseous form.

In order to get an adequate supply of these minerals, therefore fruits and vegetables together with nuts and whole cereals should form the bulk of the daily diet, and not the ordinary diet of refined and denatured foods as usually consumed in every home.

Slow Down Your Aging Process And Improve The Glow Of Your Skin With Dry Fruits

Dry Fruits have a number of health benefits to offer as they are packed with a number of nutrients and vitamins and thus, considered as the great source of food. One can easily consume them on a regular basis and they don’t affect your health in bad manners until or unless you have any allergic reaction from having the same. Eating them is the healthy and tasty ways to boost up your energy level and slow down your aging process. Here are some of the dry fruits that help you in this, so, take a look at the list and be ready to reap their benefits.

  • Almonds: One of the most popular dry fruits out in the market is almonds. Eating a handful of almonds has a very good impact for radiant skin. These are considered as the king of the dry fruits that are very much helpful in improving the hemoglobin in the blood that promotes blood circulation and ensures glowing skin.
  • Raisins: Another dry fruit everyone must have is raisins as they are popular and highly known to slow down your aging process. Apart from their beauty benefits, raisins also aid to combat the tooth decay. All the nutrients and vitamins present in them take care of your eye vision and keep the cavities at bay.
  • Walnuts: Another important dry fruit in the list is walnuts. They are packed with omega -3 fatty acids, which is majorly known for improving the skin texture and resist dryness. Having them regularly not only ensures the glowing skin but also improves your mental power as they are good for your brain and sharpen your memory.
  • Cashew: Everyone loves the sweet and salty taste of the cashews. And having this power food is good for skin care. It is proven to slow down the aging process because they are the great source of Vitamin E.
  • Pistachios: Pistachios are a true powerhouse of the nutrients that play a major role in stopping the premature aging. They are rich in Vitamin E, which has the ability to keep your skin nourished and keep them protected from the harmful UV rays.

Next, to fruits, dry fruits are the super food that contains a number of Nutrients, Antioxidants, Vitamins, and Minerals, which plays a vital role in taking care of your Health, Skin, and Hair. What are you waiting for? Go into the kitchen to get any of the dry fruits in the limited quantity and have them to reap their benefits for your glowing skin.

Healthy, Nutritious And Delicious Recipes For Your Toddler

As a parent, our focus always remains that our kid should eat healthy food. On the contrary, kids are known to be picky eaters and making them eat something healthy is a difficult task at times. We constantly look for recipes that are healthy and will help in increasing our baby’s weight. We should not rely only on the child weight chart to decide if the baby is healthy or not. Skinny does not mean unhealthy and similarly chubby is not a definition of health.

For moms, the real challenge is to make healthy food choices look appealing. Below mentioned are few food items that are healthy and nutritious, using these we will prepare a few recipes which your little ones will gobble down in a minute.

Fruits
Vegetable
Dry Fruits (In moderation)
Pulses
Oats
Rice/Dalia
Ghee & butter (In moderation)

Khichdi:
This is considered to be one of the most nutritious and healthy first food for toddlers. It is easy to make and different vegetables can be easily incorporated. It helps in weight gain and it’s easy to digest as well.

Ingredients:
• Rice/Dalia (half cup),
• Moong Dal (half cup),
• Ghee (1tsp),
• Cumin Seeds (1/2 tsp)
• Vegetables: Carrot, tomato, spinach, bottle guard, potato (cut into small pieces)
• Spices: Salt, pepper, and Turmeric
• Water (1 cup)
Cooking time: 15 to 20 minutes

Recipe:
Pick, wash and soak rice and dal in little water. Put ghee or butter in a pressure cooker and heat it up, then put cumin seeds till it starts to splutter. If you wish you can add a pinch of asafoetida as well, it helps in digestion. Then put all the vegetables in a pressure cooker and sauté it for a while. Add all the spices like salt (as per taste), pepper (a pinch) and turmeric then let it simmer for a minute. Put rice and dal and 1 cup water. Give a couple of whistles and Voila! A perfect meal is ready for your baby.

P.S. You can adjust the consistency of this dish as per your choice.

Oats Pancakes:

Ingredients:

• Oats powder (half cup) ***roast half a cup of oats for a minute and then grind it to a powder ***
• Fruits: banana, blueberry, apple, grapes
• Dry fruits (Chopped and roasted)
• Honey (2 tsp)
• Rice powder (Half cup)
• Baking powder (A pinch or two)
• Milk (1.5 cup)
Cooking time: 10 to 15 minutes

Recipe:
Mix oats powder, rice powder, sugar, salt, baking powder in a bowl. Pour milk into it and give it a good stir. Put a pan on the stove and drizzle few drops of butter. Pour a ladle full of prepared batter and spread it evenly in circular motion. Cook it on medium flame from both sides and transfer in on a plate. Layer it with chopped fruits, dry fruits, and spoon full honey on top of it.

Your healthy and delicious dessert is ready and your kids will love it.

P.S: You can use chocolate syrup once in a while to change the taste. Put a dollop of peanut butter on top of a pancake, drizzle some chocolate syrup and serve it to your little ones.

One of the best ways to get your little ones to eat a healthy meal is to work on the presentation.