Foods |

Top healthiest winter foods | Best fruits and vegetables to eat in winter

Winter is a time to smell inside and especially around the savory of a kitchen in full use. Our bodies require certain things from us during the cooler months. They want us to have extra sleep, they want us to rug up and stay inside more, they want us to be gentle with ourselves, and they want us to eat quite differently to other times of the year.

Life is good in the summer when green smoothies and raw salads are popping up out of the ground in great abundance. Raw vegan food diet seems a bit more daunting once those cold winter months set in. Eating lots of raw vegan foods will also keep your immune system thriving during cold and flu season when friends and family are sniffling the days away.

Body temperature drops due to the cold weather and your body have to spend more energy to warm it so your appetite rises. You may lose energy rapidly when you do physical activities. Frequent hunger pangs in winter are natural, but what is important is to keep a tab on what you eat and how much, else, it can create problems with digestion, as digestion generally, slows down in winters.

Top foods to eat in winters

Pomegranate in winter to be healthy

Pomegranate is best and is tasted in the form of popular juice. This is a heart health perspective that’s probably a good thing. The pomegranate juice is rich in antioxidant, with a cup of daily might that helps to keep free radicals from oxidizing LDL cholesterol. Thus, the oxidizing LDL can contribute to plaque buildup in arteries. Drink pomegranate juice might improve blood flow to the heart in people with myocardial ischemia, which is a serious condition in which the heart’s oxygen supply is compromised because the arteries that lead to it are blocked.

Hot soups best winter food

You are back home from outside and very hungry. Soups give you extra energy to push off the blankets and get moving on a chilly day. Simple tomato or chicken, oats, vegetables and mushroom soup will be enough to keep you full until your meal. Soups not only give you nutrients, but are also low in calories unless you put lots of butter and cream to it. They keep your throat infections at bay as well. They are the best nutritious, healthy, energetic and fat-cutting food suited for any day.

Consume cooked foods instead of cold or raw foods

Food must be “burned” in the “fire” of digestion. It’s still important to have some raw in your diet so that your body is receiving fresh, liver enzymes. Cold and raw foods must be “heated up” more than cooked foods and as such they dampen and weaken the fire of digestion. Winter is the month when raw food diets can become tricky. Our bodies naturally crave warm food during winter, and it’s important that we give it to them. You can decrease the ratio of salads and increase the ratio of cooked food.

Dark leafy greens healthy winter food

Dark leafy greens, such as kale, chard and collards, thrive in the chill of winter when the rest of it produce section that looks bleak. A frost takes away with the bitterness of kale. Thus, the greens are particularly rich in Vitamins A, C and K. All the collards, mustard greens and escarole are the best sources of folate that are important for women in childbearing age.

Eat heating foods and spices for good health in winter

The spicy food will not only keep you warm, but will have a healing effect on your overall health. The better producers of heat in the body that are spices like cinnamon, clove, coriander, ginger, garlic, pepper, nutmeg, turmeric, sea, salt and chili. Warm beverages are a great way to satisfy a sweet craving as well as give the body some spice.

Chocolate best winter food to eat

Chocolate keeps you sweet tooth in check, while exploring new combinations, varieties and flavor profiles. Smoked sea salt and toasted almond, extra dark and dotted with cacao nibs. Have one small chunk broken off a bar each winter day or popping one perfect truffle. Never chew just let that puppy melt.

Citrus fruits for good health

Citrus fruits that include lemons, limes, oranges and grapefruit are best in the juiciest with a wintertime and can add sunshine to the dreary winter. The citrus fruits are fully loaded with Vitamin C and is one of the medium orange that can deliver more than 100 percent of your daily dose. Thus, the citrus fruits are rich sources of flavonoids. This can afford at a predominant flavonoid in these fruits that has hesperidin, which can boost you with good HDL cholesterol that can lower bad LDL cholesterol and triglycerides.

Eat simply and chew your food well

Eat simple meals of just two or three different foods that can mix many different types of foods taxed the digestive system. You should chew each mouthful at least 30 times, breaking the food into small particles and allowing the salivary enzymes to begin their work digesting the food.

Eat grounding foods during winter

Your body will feel more supported if you feed it heavier meals that include legumes and beans and grounding foods like root vegetables. It’s no mistake that these are the veggies that are in season during autumn and winter: potatoes, sweet potatoes, carrots, turnips, celery root, pumpkin and beet-root. It’s super important that we eat seasonally, so look for foods grown locally in your area.

Onions are healthiest winter foods

Onions are rich in flavoring anything from soup to grain salads to pasta to meat. Onions are good for health. This helps in unassuming veggies that can low in calories, but can surprisingly high with Vitamin C and fiber. Thus, the onion has lower LDL cholesterol levels and can raise HDL cholesterol. The various types of onions are easily available in the market. The stash onions outside the fridge in a cool, dry place for several months. This is best with a sautéed white onion jazzes up this fig, ricotta and arugula flatbread pizza.

Grains are healthy eating in the winter months

Take some time to try a few new grains during the winter. Add a multitude of fabulous and nutritious grains to my repertoire. Things like wheat berries, faro, buckwheat groats are all staples for breakfast porridge or savory salads at lunch and dinner time. They are a superb source of complex carbohydrates, so they really keep you going and keep you happy.

best healthiest winter foods are dry fruits

Almonds, pistas, raisins, dried anjeer and cashews can be great sources of energy during winters. You can easily find these in Indian markets. They are heavily loaded with vitamins, minerals and can also satisfy hunger for a long period of time. You can carry them while travelling or eat them as a quick snack. You can also drink a hot glass of milk with the powder of all the dry fruits. These will not only warm you up, but will also induce a good sleep. You should remember not to go overboard with dry fruits; else, too much would make them heavy to digest.

Warm beverages to protect during winter

Besides hot chocolate, eggnog, coffee and tea, cocktails made out of whisky, brandy, gin and other beverages are great warmers for cold winter days. Some beverages are taken smoking hot for the feel of warmth, whereas others impart the feel of warmth in the body on consumption. Simmering apple cider with spices like ginger is excellent for all occasions, but more for the cold chilly winter day.

Avoid overeating during winter cold

Excessive intake of food greatly burdens the entire digestive system. The ancient Ayurvedic medicine recommends consuming the amount of food that will fit into two supped hands at any meal. Practice moving away from the table while you are still a bit hungry.

Winter season food items

Along with a pleasant weather, winter welcomes various vegetables and fruits with varied health benefits. But winter is a time of downtime as a result human metabolism slows down. It is important to conserve energy and build strength by consuming the right seasonal food items.

Fruits to be taken in winter

Orange is enriched with vitamin C and is low in calories. Orange is capable of fighting against germs. Biting and chewing an apple stimulates the production of saliva in mouth, reducing tooth decay by lowering the levels of bacteria. It also helps to keep Alzheimer’s away, curbs all sorts of cancers, decreases risk of diabetes, reduces cholesterol, prevents gallstones, neutralizes irritable bowel syndrome, controls weight, detoxifies liver and prevents cataracts. The carrot has a good level of carotene. Carrot is also a good source of Vitamins B, C, D, E and K, as well as calcium pectate.

Fenugreek and mustard leaves in winter

Fenugreek leaves are enriched with vitamins, minerals, fiber and phytonutrients. It can lower cholesterol and help to keep diabetes under check. Mustard leaves are highly nutritious and a good source of several vital antioxidants, vitamin, minerals and carotenes.

Brain foods: Foods that boost brain and memory

Certain foods that are known to help you in improving memory and brain function. Here you have foods that experts say that you must include in your diet.

If you pack your plate with the best brain-boosting foods that gives better memory, test scores, and mood are all just a forkful away. Your memory, attention span and ability to learn will benefit from the healthful foods you choose. Let natural compounds in delicious foods act as the first line of brain-health defense, clearing your body of cancer-promoting free radicals, pesticides, and plasticizers while nurturing neurotransmitter health and chasing away depression. Eating well plays a big part in enhancing physical performance, but did you know certain food choices can also enhance brain function? Many pesticides are Neuro-toxic and have been shown to lower IQ in kids. If your memory needs a boost, or your concentration is letting you down, maybe it’s time to reassess what you’re eating?

Best brain foods to improve brain function and memory

Turmeric best natural home remedy

Turmeric is the best home ingredient for the brain. Turmeric has best healing properties with a chemical compound called curcumin. This is the best spice which is good with anti-inflammatory property. Turmeric helps to boost antioxidant levels and keeps your immune system healthy. This improves your brain’s oxygen that keeps you alert and is able to process information. Consume turmeric tea, which is also good for the brain as well as health.

Coconut oil to improve brain function

Coconut oil is the most versatile food which comes to your brain. Coconut oil has natural anti-inflammatory, suppressing cells that are responsible for inflammation. This helps to improve memory loss and destroy a bad bacterium that hangs out in your gut. You consume coconut in the baked grouper with coconut cilantro sauce or coconut crust pizza. Coconut oil has an immediate effect on the brain that can boost memory in those who have Alzheimer’s disease. This is a healthy brain, MCTs that are having some amazing source of fuel for the brain that helps to keep cognition high. The MCTs present in coconut oil helps to reduce belly fat.

Flax seeds to improve memory

Flax seeds are good if you’ve got the blues or predisposed to depression. Eat a teaspoon of flax seed oil daily. In research it is found that the oil from this omega 3 rich seed helps with mood, but can focus and memory. Your body benefits from ground flax seeds. Grind them into smooth powder instead of buying them pre-ground. The freshly ground seeds are a more potent source of omega– 3s.

Walnuts for central nervous system

Walnut is rich in antioxidant, copper and magnesium, which is a great source of omega 3 fatty acids. Eat a diet that includes in serving of walnuts with a day, but reduces inflammation in the central nervous system. But, this reverses cognitive deficits. You can include walnuts into your oatmeal or yogurt by adding a small handful for added health benefits. Walnuts improve your cognitive health with high levels of antioxidants, vitamins and minerals. This helps to improve mental alertness. Vitamin E is in the nuts that help ward off Alzheimer’s.

Leafy vegetables good for health

Antioxidants prevent damage from free radicals, which are waste products your body makes when cells use fuel to create energy. While all antioxidants are good for your brain, these cruciferous veggies are especially effective. Spinach and broccoli are high in antioxidants like vitamin C and beta-carotene, known to be healthy for the body. Leafy vegetables also contain foliate, which is known to improve how fast we take in information and recall it. Your brain is especially vulnerable to damage from free radicals because it uses a lot of fuel.

Whole grains to stabilize brain memory

Fiber rich oatmeal, oat bran, brown rice and so on help stabilize blood glucose levels compared with refined carbs like white bread and sugary foods. Whole grains, like brown rice, whole wheat, oats, and barley, also enhance the flow of blood to the brain. Your body digests these simple sugars quickly, so you have a sudden energy spike and subsequent plummet. They contain more intact nutrients than processed white flour, including vitamin E, antioxidants, and fiber. When these work together to increase blood flow, the integrity of brain cells is better preserved. As glucose is the brain’s main source of fuel, it’s important to keep levels steady during a crash; you’ll feel tired and crabby and have trouble concentrating.

Dark chocolate good for health

Chocolate is rich in flavonoids (brain-boosting chemicals), moderate consumption of dark chocolate is known to improve cognitive skills, say experts adding that flavonoids also activate the formation of new neurons in the brain so that new memories can be formed and improve blood flow to the brain. It sweetens your brain-boosting diet with the dark kind and other flavonoids rich foods include apples, red and purple grapes, red wine, onions, tea and beer.

Eggs ways to improve brain health

Eggs are not only great sources of protein; the yolk also contains the memory promoting nutrient choline. Eggs are excellent brain food packed with minerals and vitamins. Choline is a key component of two molecules in the brain: phosphatidylcholine and sphingomyelin which are a high percentage of the brain’s total mass. Rich in iron, iodine and vitamin B12, eggs should form a regular part of your diet. While iron creates red blood cells, which carry oxygen to your brain, keeping you alert, iodine is known to improve problem-solving abilities. For maximum health benefits include up to two eggs in your diet, three to four times a week.

Oily fish best brain food

Fish contains high levels of the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA acts like an anti-inflammatory in the body, and also helps to prevent blood clotting, which can trigger a heart attack or stroke. A common problem that several people face today is trying to recollect simple everyday tasks — what errands you need to run, who you’re supposed to call or what you had for lunch. DHA is concentrated in large amounts in the brain and is now considered a vital nutrient to enhance learning ability and mental development. So if you’re among those who want to improve your memory, go in for oily fish. Experts say that omega-3 fatty acids, which are found in fish like sardines, salmon and mackerel, are great for overall health and especially the brain. Include a portion of oily fish in your diet at least twice a week to prevent memory loss.

Green tea to boost brain

Green tea also has theanine, an amino acid that helps you focus and relax at the same time said by Dr. Amen. While drinking the requisite eight glasses of water are essential, you could also have a cup of green tea daily. Green tea with honey is more advantageous than with sugar. The honey contains all 22 essential amino acids, which provide the building blocks of protein for brain cells. Researchers say that green tea increases mental alertness and improves memory while the antioxidants found in it reduce the risk of dementia.

Beets for sharper mind

Beets bring vitamin B to the brain function. This vital nutrient helps you quickly process data and sort through your memories. Fresh beets even serve as natural antidepressants! They’re packed with heart-protecting folate. Just be sure to avoid canned beets; the containers are likely coated in bisphenol A, or BPA, a chemical that disrupts our natural hormonal systems.

Water keeps you healthy

Brain is made up of approximately 75 percent water, therefore staying hydrated is absolutely vital for optimum brain performance. Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water. Health professionals believe the number one cause of memory loss, at any age, is dehydration and the simple act of drinking a large glass of water can dramatically improve brain function. People whose bodies were well hydrated scored significantly better on tests of brain power, compared with those who weren’t drinking enough. You should start the day hydrated and get into the habit of drinking a glass of water first thing upon waking then again as soon as you get to work.

Blueberries to improve memory

The blueberry’s are one of the best brain foods due to its high levels of antioxidants, the blueberry contains anthocyanin, a compound that helps protect brain neurons linked to memory. A diet rich in blueberry extract may improve motor skills and short term memory. This little berry may even help reduce the risk of Alzheimer’s disease.

Coffee for proper brain function

Morning coffee boosts your brain power. It improves memory and speeds up reaction times by acting on the brain’s prefrontal cortex, the area responsible for short term memory. A lifetime of coffee consumption has even been associated with a lower risk of Alzheimer’s disease, a brain disease affecting memory, thought and language. A cup of coffee before an exam can help your brain perform at its best because caffeine improves short term memory and speeds up reaction times.

Garlic to strengthen the brain

Raw garlic is one of the most potent nutritional foods. It helps strengthen the cardiovascular system, which in turn provides positive benefits for brain function. Garlic also contains inflammation reducing properties which may improve overall cognitive function, including memory and learning abilities. Garlic has been shown to protect the brain against function loss.

Carbohydrate for brain health

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Avocado, oils, nuts and seeds to lower risks

They contain other important antioxidant like vitamin E. Researchers found that people who consumed moderate amounts of vitamin E from food, not supplements that lowered their risk. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. Filberts, hazelnuts, cashews and walnuts are great choices, with almonds being the king of nuts.

Best food that will reduce belly fat

Belly fat is excessive fat formed around the stomach. It looks odd when you wear tight clothes. So with the help of diet you can control and change the belly fat without any side effects. Trim your tummy with the natural home remedies. There are various fat burning foods and spices that help to lose belly fat. A balanced diet that helps to detox the liver and boosts up the metabolism. Thus, it helps to lose abdominal fat. We have many burning foods or a spice that helps to lose the tummy fat.

Causes of belly fat

Heavy consumption of carbohydrates
Genetics
Sedentary lifestyle
Outside junk food
Food with more calories
Lack of physical activity in daily routine
Intake of heavy food and go to bed

Home remedies to lose tummy/belly fat

Honey for flat belly

Honey contains spores, which can cause botulism. Honey helps with immune systems that are relatively weak; they are highest risk for botulism. Honey can reduce belly fat on regular consumption. Take a medium glass of hot water. Add 1 lemon juice and 1 tablespoon of honey to it. Drink this juice in the early morning on empty stomach.

Tomatoes for abdominal fat

Tomatoes are rich in 9 Oxo–ODA compound that helps to reduce lipids in the blood. This helps to control belly fat and fights against chronic diseases that are associated with obesity. Tomato reduces belly fat. Eating raw tomatoes one per day will reduce abdominal fat.

Mint to get a flat tummy

Mint soothes the tummy, honey and pepper dissolves easily in the fat and also boosts the metabolism. Take 1 tablespoon of honey, a pinch of pepper, and some crushed mint leaves. Take a cup of hot water and mix all ingredients in it. Let it steep for 5 minutes and strain the solution. Drink this liquid to get a flat tummy.

How to reduce belly fat with curry leaves

Curry leaves help to detoxify the body automatically. This leads to less accumulation of fat on the tummy. You can add fresh curry leaves into your salads and can add them into your recipes. Curry leaves are good for health and also gives long thick hair

Cinnamon to reduce body weight

Cinnamon works as a great fat burner. Take ½ tablespoon of cinnamon powder and steep it in water for about 5 minutes. Then add 1 tablespoon of honey into it. Strain the solution and drink this water. It is better to consume before going to bed.

Garlic for weight loss

Garlic is the best remedy to reduce belly fat. Eat 3 – 4 cloves of raw garlic and chew them in the morning. Drink the lemon water after consuming garlic. It is the best home remedy to reduce belly fat. Garlic on an empty stomach helps to improve immune system.

Watermelon for stomach fat

Watermelon is the best food to cut down body fat. It contains 82% of water that is rich in vitamin C. This is rich in diuretic acid that keeps you feeling full longer and can help to clear water retention. Watermelon helps to reduce stomach fat.

How to get flat tummy with cucumber

Cucumber can refresh you with low calorie food. This makes you stay cool. Cucumber contains 96% of water and 45 calories. Cucumber helps your diet as a salad or you may have it as raw to get a flat tummy.

Best food to reduce belly fat is eggs

Egg helps to burn the fat. Consume it as an omelet in the morning. Egg is heavily loaded with plenty of vitamins and contains calcium, zinc, iron, phosphorous, omega 3 etc. Eggs are rich in Vitamin B12, which helps in metabolizing body fat. This helps to lose weight than those who ate bagels.

Yogurt best diet

Yogurt helps to gain more weight. But plain yogurt helps to cut down the excess fat from the belly. Eat only Greek and plain yogurt to reduce the belly fat. Dairy products such as milk, cheese, and yogurt are great sources of calcium. This helps in eating three servings of dairy a day. This results in a rest of your diet in check.

Home treatment Hot water

Hot water on an empty stomach cleanses the body thoroughly. Drink around 1 liter of hot water on an empty stomach. Hot water helps in easy digestion and improves your digestive system. This also removes unwanted stomach acids in the body.

Herbal tip with ginger for belly

Ginger and pepper will increase the metabolic rate that helps to decrease the belly fat. This will steep up your water and add a piece of ginger into it. Add honey and pepper to it. Let it simmer for about 5 minutes. Then honey helps to dissolve the fat. Drink this solution daily until you notice the result.

Apple cider vinegar best source for fat reduction

Add apple cider vinegar into your diet. This will make your stomach fuller, thereby curbing your appetite. It helps to reduce the fat on your tummy. It regulates the blood sugar level also.

Cardamon to lose weight

Cardamom can be used for losing weight. It has great metabolism and can act as a booster and an amazing detoxifying agent. Cardamon tea or its powder mixed in coffee give better results. This helps to reduce your belly fat.

Lemon for weight loss

Lemon juice helps to reduce belly fat soon. Into it add lemon juice in a glass of water. Add a pinch of salt and stir them well. Drink this every morning on an empty stomach. Lemon helps in easy digestion and reduce belly fat.

Almonds prevent hunger

Almonds are rich in vitamin E. Daily consumption of almonds that makes you to full for a long time. Almonds help prevent mid meal cravings as they are healthy fats. Eating almonds suppress hunger.

Fiber rich food is beans

Beans help to reduce the belly fat. They are rich in fiber that makes your stomach full. The fewer calories helps to consume, the less that would get chances of getting fat. Beans are rich in fiber content that helps in easy digestion.

Apple to be healthy

Eating apple helps in fighting many diseases. Apple helps to reduce the fat from your belly. Apple helps to feel full as it contains potassium and many vitamins. Eat an apple in breakfast to get desired tummy size.

How to cook Fish fry recipe – Andhra style fish fry best indian recipe

Fish fry is the famous south Indian non vegetarian dish that is mostly eaten in the meal. Today Hot to make is going to show you the recipe of fish fry along with pictures. Cooking of fish fry doesn’t need much talent. The trick lies in adding of the correct & quality ingredients. As we know that fish doesn’t take much time to cook, so why can’t you prepare fish fry at home and serve it as a starter or appetizer. This fish fry is called with different names in India like meen varuval or meen poriyal or chepa vepudu or machli fry.

For frying the fish pieces I have added only minimal oil into the pan. Some people use deep oil for frying or some spreads the oil on the pieces. But what is the interesting fact is fish doesn’t need much oil to get fry. Fish fry taste lies in choosing the best fish. Prefer the boneless fish to cook this fish fry dish because you can easily eat the fish by tasting the textures. For crispiness I have added corn flour powder, if you don’t have corn flour powder you can use maida flour also. After marinating the fish pieces with all ingredients keep the pieces in refrigerator. By keeping the coated pieces in freeze the fish pieces will get absorbed with ingredients flavors.

Here is the recipe of how to make fish fry at home. Enjoy cooking and eating great starter.

Fish fry

Ingredients

Fish – 5 pieces
Ginger garlic paste – 1 tbsp
Turmeric – ½ tbsp
Lemon – 1
Salt (required)
Curd – 1 ½ tbsp
Red chili powder – ½ tbsp
Garam masala powder – 1tbsp
Corn flour – 1 ½ tbsp
Oil – 1 ½ tbsp
Coriander seed powder – 1tbsp

How to Make

Step 1: Wash the fish pieces in water for 3 times.

Step 2: Now squeeze half lemon into the fish pieces, add crystal salt 1 tbsp, butter milk 4tbsps and turmeric a pinch. Add all this to washed fish pieces.

Step 3: Mix it well while rubbing the crystal salt on to the pieces. By doing like this the smell of the fishes will reduce.

Step 4: Again wash these pieces with plain water for 2 times.

Step 5: Collect the fish pieces into a fresh dry bowl.

Step 6: Now add ginger garlic paste, turmeric, garam masala powder, red chili powder, salt, coriander seed powder, curd, oil..

Step 7: Squeeze the one full lemon juice. Mix all the ingredients well.

Step 8: Make sure the fish pieces are completely patched with the ingredients and coat the paste nicely to the pieces. Add little oil and mix.

Step 9: Marinate the ingredients completely along with fish pieces.

Step 10: After marinating keep the bowl in a refrigerator and freeze it for 2 hours.

Step 11: Later take the bowl out from freezer and let the fish pieces reduce the coolness for 10 minutes.

Step 12: Now take a pan on stove and add oil to it.

Step 13: After oil getting hot put these marinated fish pieces into the hot oil.

Step 14: Since we use less oil fry two pieces for a single time. And remaining for next time.

Step 15: Fry the fish pieces nicely in hot oil till the pieces become golden in shade.

Step 16: You can see the pieces turn into a crispy golden brown in color.

Step 17: Now collect the pieces into the plate containing paper napkins. So that the excess oil from the fish pieces will get absorbed by napkin.

Step 18: Do follow the same and fry the remaining pieces also.

Yummy fish fry pieces are ready to taste now.

Eating of fish will have lot of health benefits like reduce asthma, improve vision, fight with cancer, helps to decrease sugar levels in diabetes and reduces depression.

Home remedies to reduce anxiety

Everyone gets nervous or anxious from time to time when speaking in public, for instance, or when going through financial difficulty. For some people, however, anxiety becomes so frequent, or so forceful, that it begins to take over their lives. There are simple home remedies that can be used to get rid of this matter.

Foods rich in magnesium

Spices, nuts, cereals, cocoa and vegetables are rich sources of magnesium. Green leafy vegetables such as spinach are also rich in magnesium since they contain chlorophyll. Intake of foods rich in magnesium helps in reducing stress. Because Magnesium helps in relaxation of muscles and promotes widening the blood vessels thus the blood circulation to the brain improves. Foods like spinach, avocados, chocolate, pumpkin seeds, barley, etc, are found to be rich source of magnesium has proven to be very beneficial during anxiety and panic attacks.

Numerous pharmaceutical preparations of magnesium, as well as magnesium dietary supplements are also available.

Omega -3

Omega – 3 fatty acids can ease anxiety symptoms. This lifts your mood by lowering levels of stress chemicals such as adrenaline and cortisol in the body. Foods such as caned fatty fish, such as tuna and salmon, walnuts, and flax seed are the great sources of omega -3 fatty acids. Try to get 1 -3 grams of omega – 3s a day.

Foods rich in selenium

Selenium is a trace mineral, which is found most abundantly in Brazil nuts, tuna, swordfish, oysters and sunflower seeds. Studies have shown an association between low levels of selenium and an increased incidence of anxiety, depression, mood swings and fatigue. By its ability to regulate mood disorders, it has been found to be most useful in preventing anxiety during pregnancy, post partum anxiety and anxiety associated with alcohol abuse. So intake of foods rich in Selenium is useful to reduce anxiety and depression.

L-lysine

Add l-lysine to your diet. It has amino acid that builds blocks of your brains chemical messengers and is called as neurotransmitters. L-lysine supplements had reduced symptoms of anxiety and reduced levels of stress hormones. Mostly L-lysine is found in foods like meat, beans, fish, and is also sold as an oral supplement.

Green tea

Besides being rich in powerful anti-oxidants, green tea also serves as a very good source of L-theanine, an amino acid known for its unique anxiety reducing and mood enhancing properties. It promotes relaxation and boosts the production of GABA that helps in reducing stress and anxiety. It also improves memory, focus and mental alertness, without causing drowsiness thus, acting as a good replacement for caffeinated drinks. Drinking a cup of Green tea on morning and evening will keep you relaxed and thus put an end to anxiety and also drinking of green tea has lot other health benefits and this keeps you fresh all the day.

Natural sunlight

Natural sunlight is the best and easy remedy for anxiety. It also increases your Vitamin –D levels and decreases the symptoms of depression and anxiety. Take a short 15 minute break that helps your mind stress free. In addition to it, an outdoor activity also benefits you better. Japanese found that people walked through a forest for about 20 minutes had lower stress hormone levels after their walk that is comparable in an urban area. Try to look for parks to get rid of stress.

Eggs

No wonder that everybody keeps talking about the fact that breakfast is the most important meal of the day. A healthy breakfast usually contains some eggs, no matter if they’re boiled, scrambled or sunny side up. Eggs are nature’s top source of choline. Low levels of choline are associated with increased anxiety. Stop skipping breakfast and wake up 15 minutes earlier in the morning so you can provide your body with the nutrients it needs to stay away from anxiety. Include eggs in your diet plan.

Bath with Epsom salt

This remedy also works better. A soothing hot water bath with Epsom salt is always calming and raises your body heat. It may also help you regulate mood and anxiety. The magnesium sulfate in the Epsom salt gives calm anxiety and lower blood pressure. If you want you also add lavender or vanilla essential oils to your bathwater. This helps to reap the benefits of calming scents.

Lavender oil

Among all essential oils, lavender has proven to have the most effective results when it comes to maintaining anxiety. The fantastic part is that not only the oil helps, but also the scent of lavender. Studies show that the aroma has a very calming effect on the brain. A good aroma can calm down your tensions thus acts in reducing your anxiety.

Blueberries

Blue berries and peaches are rich in nutrients that helps to get relieve from stress. It also has a calming effect.

Chamomile tea

All most all tea is one of the best home remedies for battling anxiety. Numerous varieties of tea are great for relaxing, but chamomile seems to be the best one you can enjoy. It is because there are two chemicals such as apigenin and luteolin in Chamomile which can promote relaxation. For people who tend to become anxious, specialists recommend to consume two to three cups of chamomile tea a day to relax you. If you do not fancy drinking tea, you can take chamomile supplements to feel better.

Oats

Oats increases serotonin production. Oats are rich in fiber that helps to prevent blood sugar spikes which affect mood.

Vitamin B

Foods that are rich in Vitamin B are avocados, milk, eggs, and meat. They help to prevent anxiety.

Dark chocolate

Supported by many clinical trials, dark chocolate (rich in cocoa) has been termed as the new anti-anxiety drug. An ounce and a half of dark chocolate a day, for two weeks has been found to cure emotional stress by drastically reducing the levels of stress hormones. It is also enriched with magnesium that is known for reducing sluggishness and mood swings. However, one should avoid extensively processed, sugar and fat laden chocolates. So take as many dark chocolates to stay away from anxiety and stress. And there’s one more benefit of eating dark chocolate because it’s one of the trade secret behind our Bollywood actress’ shining and glowing skin.

Avoid caffeine

Caffeine boosts your energy, but makes you anxious. Try to reduce a cup a day and notice the difference that decreases in your anxiety symptoms. Try to drink with less caffeine. Instead, go for green tea which has more health benefits. High caffeine that are present in your diet are chocolate, tea, soda, and medications.

Despite incorporating the above mentioned remedies in your diet, if you continue to experience panic attacks for a month or two, you should consider switching to the traditional treatments for anxiety like anti-anxiety medications, psychotherapy, cognitive-behavioral therapy, etc.

Getting rid of anxiety disorders isn’t the same as taking out the trash. If you take your trash out to the curb, it’s gone forever, and won’t come back. But when you try to dispose of chronic anxiety, you often find that this task is more like the child’s game, “Whack a Mole”, than it’s like taking out the trash. Each time you hit a mole, more moles pop up. Every effort that you make to fight against anxiety, invites more of it.

So you need to be able to work smart, not hard, to overcome anxiety disorders.

Fat-busters for your problem from saddle bags to bingo wings

COSMETIC expert Dr Dennis Wolf reveals his top fat-burning formulas to reduce the five most problematic areas of the body.

Here Dr Dennis Wolf, Cosmetic Doctor at The Private Clinic of Harley Street, gives us the low down on the formation of fat in five of our biggest problem areas and how we can lose it.

Bingo wings

Certain areas of the body are predisposed to store fat and, for many women, the upper arm is one of these areas. ‘Bingo wings’ commonly develop in women with age, or through a lack of exercise. This results in skin loosening its elasticity and fat starts to accumulate, creating that unwanted ‘saggy’ appearance.

Unfortunately this is one area of the body where fat is particularly difficult to target. It can, however, be tackled through targeted exercise or via a cosmetic procedure such as Vaser liposuction, which can remove the small pockets of fat in the arm and shape around the muscle to create a more toned, defined appearance.

Love Handles

One of the reasons that fat gathers on the flanks or ‘love handles’, is that you might be consuming too much sugar. A thick middle is often a sign that your body isn’t handling insulin very well, which often results in fatty deposits around the waist.

Significantly cutting down your sugar consumption could certainly have a positive impact on this area of the body. Eating less sugar goes hand in hand with a healthy diet, so try to make sure you’re eating the correct foods, as well as exercising regularly. This will go a long way towards reducing those stubborn pockets of fat.

Belly flab

Men and women are programmed to store fat in different ways. This is a legacy of our hunter gatherer days when women were responsible for looking after and feeding the children. As a result of this role women had to ensure they were well-nourished so they could provide sustenance for their offspring whilst also surviving regular famine and extremely cold winters.

When men gain weight, it tends to go straight to their upper body, which is often the reason why they form a ‘beer belly’. This visceral fat is unhealthy and very difficult to get rid of. Women, on the other hand, are programmed to store fat largely on the hips, bum and legs, it is also common for women to develop excess fat on their tummy.

Reduce your consumption of foods which are high in saturated fat. Alcohol can also play a big part here, so try to reduce your alcohol intake and you may slowly see that belly disappear! It’s also important to take on regular cardiovascular exercise that will bring your heart rate up, gradually burn off unwanted fat and keep your tummy toned.

Buttocks

Many women suffer from what’s often termed ‘the banana roll’. The Banana roll is the term used for the pocket of fat, located at the top of the thighs, just beneath the buttocks. This is a very common location for fat to gather and often the heavier the bottom is, the larger the banana roll will become because of the weight above it.

Another common concern for women is the formation of cellulite on the buttocks and the top of the thighs. Cellulite is caused by fat being trapped between the connective tissue, which links the muscles to the skin resulting in the loss of support structures.

There are ways to reduce the appearance of cellulite, including quitting smoking, reducing your consumption of foods which are very high in salt and ensuring you include plenty of vitamin C in your diet, which boosts levels of collagen in the skin.

Double chin

The dreaded double chin is something which plagues both men and women. This problem area is often a matter of genetics, as well as age. If you’re parents or grandparents did, but it’s also likely that, as you grow older, this area of concern will become more evident. With age, your skin loosens and you lose muscle tone, which often causes this area of the body to droop or to appear ‘wobbly’. Our neck muscles also tend to strand which can give us the “turkey neck” appearance.

Burning excess fat will have an impact on many different areas of the body and the double chin is one of those. Losing one percent of body mass may not have a large impact on your tummy, but a massive effect on your chin. Eating the right foods is also incredibly important; avoid processed foods that are high in sugar. It may also be that a skin tightening treatment or a non-surgical facelift may be an option worth considering as you grow older, if this remains an area of real concern for you.

Dr Dennis Wolf is a Cosmetic Doctor and Joint Medical Director at The Private Clinic of Harley Street.

Super foods you should eat

Many of these super foods are delicious too. Super foods generally contain both exceptional amounts of healthy nutrients and exotically named compounds that do indeed do superhero-like things, such as prevent cancer.

Super foods are nutrient that pack large doses of antioxidants, polyphenols, vitamins and minerals. Eating them may reduce the risk of chronic disease and prolong life and people who eat more of them are healthier and thinner than those who don’t. Eating well is one of the nicest things you can do for yourself.

Super foods are like fruits, veggies and whole grains that promise everything from a wrinkle-free existence to everlasting life. Super food can refer to any nutrient dense food, which explains why it gets thrown around so often. Some foods like Acai berries and tomatoes are super legit and good for you both inside and out.

Tomatoes

Tomatoes contain high amounts of potassium, fiber, vitamin C and Lycopene, which an antioxidant rarely found in other foods. It protects the skin against harmful UV rays and prevents certain cancers and lower cholesterol. These help fight free radicals and brighten skin. Tomatoes play a starring role, which clarifies the skin and boosts radiance with help from the vine-ripened fruit.

Blueberries

Berries are full of phyto-nutrients that neutralize free radicals. Instead of simply sprinkling blueberries in your yogurt, try this warm banana blueberry bread right out of the oven. The antioxidants in these berries may also protect against cancer and reduce the effects of age related conditions such as Alzheimer’s disease or dementia. These are best in their raw form; the tiny berry’s fibre content is also great for reducing cholesterol.

Kale

Kale contains a type of phyto-nutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. The phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances. The leafy super food is loaded with sulphur and fiber; both great detoxifiers that help keep the liver healthy.

Eating your greens doesn’t have to be a chore. Try it in smoothies, pestos or create a sweet and savoury meal like a cumin roasted beets, kale and feta salad. It helps to maintain normal blood clotting that improves the immune system and is a great diet food that’s full of nutrients but very few calories.

Beans

Beans an excellent source of fibre and are chock full of protein, which promotes a healthy heart. Powerful vitamin B6 in beans is great for reducing skin inflammations. A cup of beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants and energy boosting iron.

Coconut oil

The multi-purpose health food is garnering a lot of attention. Fatty acids help strengthen the skin’s connective tissues, reducing the appearance of fine line. Because it’s so pure, coconut oil acts as a great moisturizer and can improve the lipid content of your skin. The medium chain fatty acids found in coconut oil have anti- bacterial and antifungal properties, which can help skin, ward off infections and breakouts. Coconut oils is also used in oil pulling, the activity of swishing oil in your mouth for 20 minutes to draw out the toxins. It’s an oral health savior, ingested, it boosts metabolism, stabilizes blood sugar levels and kills bacteria.

Calcium

Calcium helps build strong bones and prevents osteoporosis. Calcium helps with weight loss. More than half of women in their 20s get less than the 1,000mg of calcium they need daily to do that. Here is the calcium levels recommended for adults as follows.

Age 9 to 18 — 1,300 mg
Age 19 to 50 — 1,000 mg
Age 51 and more — 1,200 mg

Dark Chocolate

Dr. Avviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. It’s just like chocolate to crash the party, but it’s no mistake that the dark variety confers health benefits. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress cough, improve memory, and give you hydrates smooth skin. Dark chocolate is packed with antioxidants and can lower blood pressure. The darker it is, the lower the fat and sugar content. It is recommended that you look for chocolate with 60% or higher cocoa content; the darker, the better.

Oats

Oats are rich in fiber and rich source of magnesium, potassium and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood sugar levels and research suggests that eating whole grain oats may reduce the risk of type 2 diabetes.

Turmeric

The root that gives curry its orange color is the go-to natural drug for treating many ailments such as liver disease and breast cancer, there’s even new research that suggests the curcumin in the spice could help prevent Alzheimer’s disease. Turmeric is an antioxidant that can be very beneficial to your health as well. If the plan is to add it into a drink recipe, only add a little suggests Bonci, as it can create strong, savory flavor.

Beets

Beets are also a good source of folate, which guards against birth defects, colon cancer and osteoporosis and are high in fiber and beta-carotene. The pigment betacyanin, which gives beets their distinctive hue which is just one of several disease-fighting phytonutrients found in this root vegetable.

Garlic

Garlic is great for killing infections like athlete’s foot. Garlic is a super food and anti-bacterial properties and is nothing to sneer at a tad strong in the raw form as this immune-boosting. It is ideal for warding off colds, flues and preventing hardening of the arteries.

Acai and Goji Berries

Superfoods have health benefits as reported by people who use them. Goji is high in vitamin C and bioflavonoids which help to protect the heart, improve circulation, strengthen blood capillaries, build collagen, and act as a major antioxidant, as well as regenerating other antioxidants like vitamin E. For example, those who eat the goji berry as part of their diet tend to have better circulation and fewer incidences of heart disease. They also tend to balance blood sugar. Another antioxidant fruit is the acai berry. This fruit has particularly good heart protective benefits, with its strong antioxidant anthocyanins and rich levels of vitamin C and E.

Eggs

Eggs play a beneficial part of your diet if you’re looking to achieve health, strength and energy. Most people raising livestock for eggs have ducks and chickens. If you aren’t able to raise your own, chicken eggs are the most widely available and affordable. Some people may have an allergy to chicken eggs and can have digestive problems. Somehow the health industry has convinced the population that egg yolks are unhealthy. More than a few restaurants and cafes offer an egg white sandwich or meal.

Acai Berry

Acai berry is one of the buzziest super foods now-a-days. This rainforest grown, grape-like fruit packs a megadose of antioxidants, fatty acids and protein in just single handful. You can get some of the benefits from applying aca topically, according to Dr. Wechsler. Acai is particularly dense in anthosyanins, the same antiaging compound found in red wine.

Pomegranate

Pomegranate is ruby-red fruit which is rich in vitamin C and can help smooth, brighten skin, says Dr. Wechsler, as well as ellagic acid, an antioxidant believed to help slow the breakdown of collagen, thereby leading to fewer wrinkles. Pomegranate pigments abound in pure lip & cheek tint, contributing to the all-natural formula’s rich color payoff.