Home remedies for uneven skin tone – Natural home treatment

Overexposure to sun, some environmental conditions, dry skin, stress, etc. are some of the reason for dark and dull skin. Numerous individuals strive to accomplish reasonable and perfect skin. Now-a-days the most perfect business for anyone is of skin related medicines, creams and moisturizers. However, but sometime the creams made of chemicals can be destructive and can harm your skin.

Natural home treatment for uneven skin tone

Sugar for uneven skin tone

Sugar has natural exfoliating agent. This helps as a natural scrub and helps to remove dead and flaking skin. This results in younger looking and gives clear white skin tone. Prepare a sugar paste by mixing sugar granules with a little amount of water. Add a scoop of face cream into it and mix them well. Gently massage the sugar scrub well on your face. This also helps to get rid of uneven skin tone and dry flaky skin. Rinse it off with lukewarm water.

Baking soda to get rid of sun tan

Baking soda is the best natural exfoliating agent that helps to remove and also works on harsh skin. This is a natural exfoliate that can remove dead skin cells. Baking soda face mask gently scrubs your skin surface and helps to get rid of flaky dry skin. This helps to remove tanned and scarred skin. This also results in uneven skin tone. Take a teaspoon of baking soda. Add required amount of rose water into it. Apply this paste on your face and leave it for a couple of minutes. Gently massage with the help of fingertips for about 2 – 3 minutes. Rinse your face using lukewarm water.

Milk powder to remove suntan

Milk powder is rich in bleaching agent that is used in preparing face masks. This helps to give uneven skin tone. Take a teaspoon of milk powder and add required amount of milk. Mix them well and apply this paste on your face and neck. Let it dry completely for about 15 – 20 minutes. Gently massage your face and neck with your wet hands and remove the paste. Repeat it four times a day during the week. This helps to get rid of uneven skin tone.

Sandalwood mask for dark uneven skin tone

Sandalwood is the best way to use by ancient India for years. This is one of the cornerstone herbs in Ayurveda medicine. So, reverse the beautiful skin benefits with sandalwood powder. Take a teaspoon of sandalwood powder and any of your choice of milk, water, honey, rosewater and almond milk. Add required amount of any liquid to sandalwood powder to form a paste. Mix them well and apply this smooth paste. Apply it evenly on your face. Leave it for about 30 minutes and rinse it off with water. Pat your skin to dry. Repeat the process three times a week for better results.

Uneven skin tone treatment with yogurt

Yogurt can be considered as the best remedies that have numerous supplement that is the best and useful for skin issues. It likewise contains lactic acid, which had bleaching properties.

Delicately rub plain yogurt onto your skin. Abandon it on for a couple of minutes and after that wash it off with tepid water. Do this once every day for a few weeks to notice a critical change in your composition.

OR

On the other hand, blend one tablespoon of new yogurt with one-half tablespoon of nectar. Apply the blend all over and neck. Leave it on for 10 to 15 minutes and after that wash it off with water. Do this every day to enhance your skin tone and appearance.

OR

You can likewise include a little lemon juice and some oats to yogurt to make a thick glue, and apply it as a face veil. This cure will likewise help keep your skin supple and saturated.

Home remedies to treat dark skin with oranges

The most critical type of remedy for healthy skin is vitamin C, which can be good for wealth of oranges. Oranges have a fading property which can help you to get even skin tone. It has been found that normal utilization of crisp squeezed orange can incredibly enhance the general surface of your skin and in addition its suppleness. To help your skin, oranges can be utilized as a part of two unique ways.

Make a paste of squeezed orange and a powdered turmeric. Apply the paste all over and neck before going to bed. You can likewise apply it staring you in the face and legs. Wash it off the following morning. Do this every day.

Gram flour to get rid of uneven skin tone

Gram flour is one best elements for individuals who wish in getting the best skin composition.  It comprises of useful supplements that keep skin extremely solid. Utilizing this cure will help in expelling the abundant oil from the skin, which also hold on with the moisture content too and get uneven skin tone.

Blend in some gram flour with a little measure of water or rose water to make a thick paste. Apply it all over, hands, and legs. Leave it on until the paste dries. At that point wash it off with water.

Nectar or honey treatment for dry skin

Honey helps in fading skin. Dry skin is a typical component that adds to uneven skin tone. Honey has antibacterial property and can help in blurs age spots and skin inflammation scars and get even skin tone.

Apply honey to your face, leave  it on for a couple of minutes and afterward wash it off with warm water. This straightforward cure will help evacuate dead skin cells, making your skin seem brighter and fresher than some time recently. Do this once day by day.

Lemons to get natural glowing skin

The acidic property of lemon has a characteristic fading theme for skin and high measure of vitamin C too, which help in energizing the new cell development. Lemons can be considered as cancer prevention agents that are best for skin composition.

Blend three teaspoons of lemon juice and one teaspoon of turmeric powder or tomato juice to make a glue. Apply the glue on the skin and abandon it on for 60 minutes. Wash it off with water. Do this once every day.

OR

On the other hand, combine one teaspoon each of lemon juice, powdered drain and nectar. Apply it on your skin and abandon it on for 15 to 20 minutes prior to flushing it off. Do this day by day or each other day.

Note: When utilizing cures, make sure there are no open injuries to your skin. The acidic way of lemon juice can bring about pain in open injuries. The lemon juice may not be suitable for touchy skin or on the off chance that you are affected by lemons.

Therefore, the home remedies can be considered better for even skin tone and stay beautiful without any use of medication.

Amazing health benefits of almonds – Nutrition benefits of almonds

Almonds are extensively used as a healthy solution for constipation, heart disorders, anemia, diabetes, and cough. It helps to maintain healthy hair as well as skin care and dental care also. Almonds are rich in vitamin E, calcium, phosphorous, iron and magnesium. It contains zinc, copper, selenium, and niacin. They are rich in nutrients.

Almonds – Health benefits and King of nuts 

Almonds help prevent gallstones

Almonds are a twenty years of dietary data collected on over 80,000 women in the study of Nurses’ Health Study shows for women who eat least 1 ounce of nuts, peanuts or peanut butter every week will have a 25% of lower risk in developing gallstones. The 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter that helps to prevent gallbladder disease that may be as easy as having a handful of almonds as an afternoon pick me up. Thus, tossing some almonds on your oatmeal or salad consist of one almond butter and jelly sandwich for lunch.

Almond nutritional benefits

Almonds are very small stone fruits that are related to other fruits that contain hard pits. This includes cherries, plums and peaches. Thus, almonds are drupe nut, which means along with other nuts such as macadamias, pecans and walnuts, which help to multiply layers that are, enclose a single and are hard seed in the center. Almonds are dry drupes and are extracted before being sold and eaten. Almonds nutrition is due to the presence of monounsaturated fatty acids, dietary fiber, antioxidants and vitamins such as riboflavin and trace minerals such as magnesium.

Almonds reduce hunger and lower the calorie intake

Almonds are low in crabs that are high in protein and fiber. Both fiber and protein increase satiety. This helps people to feel fuller that can end up eating fewer calories. This helps to reduce hunger and desire to eat that can support the hunger fighting the effects of nuts. In the study with 137 participants of a 4 – 233k, a daily 1.5 ounce (43 grams) serving of almonds can significantly reduce hunger and desire to eat.

Almonds prevent cancer

Almonds help to improve the movement of food through the colon. This helps to prevent and build up the subsequent colon cancer. Thus, the national cancer center has done research on the link between high fiber diets and reduces risks of colon cancer. Almonds fights against cancer causing agents and protect you from it. Thus, eat enough amount of almonds that are best of health.

Reduces heart attack

Almonds are rich in nutrients that help to reduce the risk of heart attack. Consume nuts five times a week. Almonds are rich in nutrition with monounsaturated fatty acids that helps to support heart health and prevents factors of cardiovascular disease. Thus, almonds are a plant based compound in skin of almonds, such as Vitamin E that helps to improve artery health and reduce inflammation. Almonds are key nutrients for heart health that includes Arginine, magnesium, copper, manganese, calcium and potassium. Almonds help prevent damage from forming within artery walls. This helps to protect against dangerous plaque buildup. Almonds nutrition benefits make them a great food to support healthy cholesterol and blood pressure levels. This fight against weight gain and obesity with risk factors of heart attacks and stroke.

Good for pregnancy

Almond contains folic acid that helps to reduce the defects that can stimulate healthy cell growth and tissue formation. Neural tube defect’s the underdeveloped or partially missing in the fetus. Regular doctor checks up to prescribe folic acid supplements to pregnant women that ensure proper development of the tube. Almonds have enough folic acid that keeps mother and babies healthy.

Improves your brain memory

Almonds are rich in nutrients that help in the development of the health of the human brain. It contains two vital brain nutrients, riboflavin and L-carnitine. That increases brain activity, resulting in neural a pathway that decreases the occurrence of Alzheimer’s disease. Eat 2 – 3 pieces of soaked almond that protects you from allergic reactions.

Rich sources of vitamins

Almonds are rich sources of vitamins, and minerals that are packed with numerous healths promoting phytochemicals. These nuts compose of well balanced foods that are essential for optimum health and wellness. Almonds are rich in b-complex group of vitamins like riboflavin, niacin, pantothenic acid, vitamin B-6, and foliates.

Improvement in bone health

Almond helps in strengthening of bones durability as well as teeth. It also prevents the onset of age related conditions like osteoporosis. They are rich in vitamins and minerals.

Skin care

Almonds are good for skin health and are well known. Almond oil massage can often recommend for babies. Almond milk is an added advantage, some soap, because of improvement in skin complexion.

Oxygen free radicals

Almonds are an excellent source of vitamin E that holds about 25 gm per 100 g. Vitamin E is a powerful lipid that is soluble antioxidant. It is required for maintaining cell membranes of mucus membranes and skin by protecting it from the harmful effects of oxygen free radicals.

Boosts energy

Almonds help in energy production that it contains manganese, copper and Riboflavin. A handful of almonds can get you through the day without filling you up with calories or fat.

Rich sources of minerals

Almonds are rich sources of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Prevents cancer

Almonds contain a colon that helps to prevent in building up a subsequent colon cancer. This can be done extensive research on the link between high fiber diets and reduces risks of colon cancer.

Prevents of constipation

Almonds are rich in fiber that helps to prevent constipation. It is important to drink a large amount of water when eating almonds to improve your digestive process. Eat an excessive amount of fiber in 4 – 5 almonds that will keep your digestion and bowel movements regular.

Protects against diabetes

Almonds help to reduce the reactionary rise in glucose and insulin levels after meals. It protects you from dangerous spikes in blood sugar, which suffer from following a large meal. They can regulate the absorption of glucose by making the entire process smoother.

Controls the fluctuating blood pressure

Almonds regulate blood pressure due to the presence of potassium. Almonds are very low in sodium that helps to control blood pressure. It helps to keep your body balanced in terms of essential needs that prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle. The entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.

Helps in weight loss

Almond milk helps to lose weight. The unsaturated fat in almonds satisfies appetite and prevents overeating. The dietary fiber in almonds contributes to the sensation, despite eating a small amount. Almonds are rich, low calorie diet that is good for obese to assist and reduce weight. It helps in weight loss and the health of the body that eliminates toxins.

These are the benefits of almond that give fair skin, weight loss, controls blood pressure and many more health benefits.

Beauty benefits of banana for skin

The banana has many varied changes in your skin. The delicious fruit on your skin help to keep a variety of beauty problems at bay. A banana gives soft skin, and shiny hair. It is good of your skin and hair due to its moisturizing properties. It is rich in minerals and vitamin that help to promote healthy skin and hair recovery. The potassium and natural oils can make banana an excellent emollient.

Beauty benefits of banana for glowing skin and hair

Banana for skin moisturizing

Banana is rich in potassium and helps to moisturize your skin. This helps to hydrate and get rid of dry skin. Make it soft and supple skin. Apply banana face mask for dry skin to get rid of dry flaky skin. Take a small bowl and mash banana. Apply this pack on your face. Avoid the area around your eye and mouth. Leave it for about 10 – 15 minutes. Rinse your face with cold water. This face pack gives a soft and smooth skin.

Banana to treat puffy eyes

Banana is the best way to treat puffy eyes. The inner surface of the banana peel helps to cool down and reduce puffy eyes. This removes under eye circles. Take a banana peel and place them over tired eyelids. Leave it for about 10 – 15 minutes. Remove the banana peel from the eyes and rinse your eyes with cool water. Eat banana that helps to reduce puffy eyes. Banana is rich in potassium and can counteract fluid retention that is caused by sodium.

Banana to fight against wrinkles

Banana is a natural and inexpensive treatment for beauty care. The banana pack is rich in nutrients and can remarkably diminish the wrinkle appearance on the skin. This gives a younger looking skin. Banana also helps to give radiant skin. This skin can fortify the face masks that are free from wrinkles and fights against wrinkles. The banana has anti-wrinkle and busting properties. Yogurt helps to diminish appearance of large skin pores that make your skin look aged. This also tightens skin pores. Orange juice is rich in Vitamin C that can revitalize your skin cells and reduces fine lines and wrinkles. Take a ripe banana and mash them with a spoon in a bowl. This helps to smoothen paste. Add 1 teaspoon of thick yogurt and 1 teaspoon of orange juice. Mix all the ingredients well and apply this paste on your face. Gently massage on your skin by applying a second coat. Leave it for about 15 minutes. Rinse it off with water and then with a mild soap.

Banana pack to treat acne and spots

The banana has anti-bacterial properties. It helps to cure acne and blemishes. It can do wonders with one banana. Prepare a mixture by taking one banana, a teaspoon of milk, a pinch of nutmeg, a teaspoon of oatmeal powder. Mix them well and apply them on your clean face. Let it dry completely and wash it off with water. It helps to cure acne and gives your spotless skin.

Dry eyes treatment with bananas

Eat a banana to treat dry eyes. It is rich in potassium that aids in controlling the balance of sodium. It releases fluid in your cells that cure dry eyes. Make sure to eat a banana every day.

Hair loss control with banana

Take a banana and mash it completely. Add one spoon of yogurt and spread it over your hair. Leave it for about one hour. Repeat it for about one month and see the dramatic change in reduction of hair loss. It also gives nourishment to your hair that grants them a glamorous shine.

Banana to get glowing skin

Take a spoon full of banana pulp, one spoon of honey and one spoon of sandalwood powder. Apply this paste on your face. Rinse it off with water. Prepare a thick younger looking and glowing skin naturally. This is the best natural homemade pack that benefits of applying banana on your face. This keeps your skin young and alive for long. Prepare a paste of 2 mashed bananas and apply this paste on your face. Leave it for about 20 minutes. Rinse it off with water. This gives a pinkish glow to your skin.

Banana for skin exfoliation

Banana is rich in vitamin A, potassium, that makes it a wonderful aid in softening the skin. Mash a banana and mix them well with granulated sugar. Apply it on your face and hands. Banana and sugar scrub helps to exfoliate the skin and makes your skin soft.

Dandruff control with banana

Take 2 – 3 bananas and mix them with 2 – 3 spoons of honey. Dampen your hair with water that it stays moist prior to application. Massage your roots and scalp with this mixture. Then wrap your hair with a towel or shower cap. Leave it for some time and then wash it off with water to reduce dandruff.

Banana pack prevents oily skin

Take one spoon of milk, 2 spoons of lemon juice, smashed banana. Mix them well and wash it off within 20 minutes. It gives you soft and silky complexion. This preparation is opt for oily skin.

Banana to give younger and glowing skin

Prepare a mixture of one spoon of smashed banana, one spoon of honey, and one spoon of sandalwood powder together. Apply it on your face and wash it off with water after some time. It gives younger looking and glowing skin. The best benefits of applying banana on the face are to keep your skin young and alive for long.

Banana for dry and dull skin

Banana helps to get rid of dull and dry skin. Apply honey and banana mask to your dry skin for about 15 minutes. It helps smooth out the roughness of the skin. This mask gives you to treat the dry and dull skin. The banana face pack gives a natural glowing skin.

Banana to get natural glow to the skin

Peel off a banana and it helps your skin to soothe the outbreak of acne. It helps to recover the process of a bruise and soothes the skin. It helps to remove warts and gives a natural glow to the skin.

Banana to get stamina

Eating a banana can give you a lot of benefits to your health. It is high in calories, sugar converted to energy sources. It builds muscles and reduces fatigue resulting in a glowing face. Eat banana that helps to give stamina to your body.

Banana for soft and silky hair

Prepare a mixture of mashed banana, avocado, and coconut milk. Mix them well and apply this mixture to your hair. Leave it for about 20 minutes. Then wash it off with water to get soft and silky hair.

Banana prevents cracked heels

The banana mask can smoothen rough & cracked heels. This helps to heel look and feel, rough, pamper and foot scrub. This can give soft and smoothen the cracked heels. Soak your feet in warm lemon water and massage them for about 2 – 3 mashed bananas onto your feet. This helps to give soft heels. Leave it for some time and rinse it off with tepid water to get soft foot.

How to reduce body heat naturally?

Body heat is not a disease or symptom of any kind of disease. It is a good sign that your body is working against disease and illness. Too much heat can sometimes be dangerous. The normal body temperature of an individual is 98.6 degrees, which keeps varying with slight changes. It can be maintained irrespective of the weather. Here, you can see top best home remedies to reduce body heat. Foods and drinks to reduce body heat naturally at home.

Causes of body heat

  • Climate: When you are in an extremely warm climate and you do not drink enough liquids, you could have problems with your body heat.
  • Exercise: Exercising too much will exert your body and your body heat will go up.
  • Illness: When you have a cold, it is normal that your body temperature will rise. This is because of killing viruses and bacteria.

There are some more causes like medicines or drugs that make your normal body temperature will rise.

Tips on how to reduce body heat naturally

Drink plenty of water

Drinking lots of water during the summer, keep you hydrated. Water protects you from excess body heat. Drink at least 8 – 10 glasses of water in a day. This helps to dissipate the heat from your body. This also helps to remain hydrated and feel exhausted. Water helps to flush of toxins in your body.

Watermelon for excess body heat

Watermelon is an excellent summer fruit that has more than 95 percent water that works better to cool you down. It is rich in minerals and vitamins that are probably because of excessive sweating. It helps to balance your body heat.

Peach for cold effect

Peach is full of water that contains vitamins and potassium.  Peaches can be a very good natural source to reduce body temperature. It has potassium, B2 and vitamin A that can be beneficial to control body heat. Take 1 – 2 peaches in a day. This will bring you the maximum result. This is very good during the summer. If you eat them while they are cold they can be delicious.

Natural home remedy to reduce body heat with lemon

Lemon is the best drink during the summer that reduces body heat. Lemon juice is the best, most effective home remedy to cool down your body. This helps to prevent heat related issues.  Lemon is rich in Vitamin C and helps to lower body temperature. This also helps to hydrate and oxygenate the body. It also keeps you feeling energized and refreshed during hot summer days. Squeeze out the lemon juice from half lemon in a glass of water. Add 1 teaspoon of honey into it and add a pinch of salt into it. Drink for about 3 glasses to get refreshed in a day.

Pomegranate juice and almond oil for healthy

Pomegranate juice has lots of nutrients and prevents cancer diseases causes. It is medically advised that pomegranate juice helps to recover from body heat quickly. This has an excellent cooling effect. Drink a glass of pomegranate juice daily that can bring down body temperature naturally.

Take almond oil and pomegranate juice in a glass of water. Mix them well and then drink it in the morning. It helps to reduce your body heat and make you healthy.

Almond oil as well as almond milk is also good to reduce body heat. Drink a glass of cold milk added with two drops of almond oil into it. Mix them well and consume it first thing in the morning daily.

Honey and milk to lose body heat

Honey has antiseptic and antibiotic properties. This is good for health. Take a glass of cold milk and add one tablespoon of honey into it regularly. You just prepare a paste with the sandalwood, water, and raw milk. Mix them well and apply this paste on your forehead. It will help you to lose your body heat.

Mint gives cooling effect

Mint can provide cooling effect to the body that is perfect medicine to lower body heat. Mint is the best recipe for a deliciously dish. It has an aroma herb that is incredible with a cooling property. You can include mint chutney or juice in your diet in summer to maintain body temperature.

Muskmelon for body coolness

Musk melon is good for keeping your body cool. It includes more grains, beans and starchy foods in your diet. It helps to reduce body heat. Drink a glass of musk melon juice with a spoon of sugar. Musk melon helps to provide cooling effect on your body. This is rich in water content and is loaded with nutrients and can prevent heat stress. So, it is better to drink muskmelon juice every day to reduce body heat and other health related problems.

Best tips to reduce body heat with coconut water 

Coconut water is the most effective home remedy to treat heat exhaustion. This helps in electrolyte composition, which is an excellent source for dehydration of your body. This is completely loaded with nutrients and helps to lift your energy. So, drink a glass of tender coconut water few times a day. Coconut water will help you to cool down your body. It helps to restore the balance of electrolytes in your body. Coconut water can reduce body heat.

Cucumber for body heat reduction

Cucumber is great to reduce body heat. It contains lots of water. Cucumber is rich in water content that gives cooling effect. This is widely eaten food in summer by Indian’s. This helps to bring down body temperature and tastes good. You can add cucumber into your salad every day to stay away from heat stress.

Butter and buttermilk to reduce excess heat

Buttermilk is the best way to reduce body heat. This helps to get rid of body heat naturally. This is very beneficial for women who suffer with hot flashes and have a high metabolism. This provides the body required minerals and vitamins, which are lost due to excessive sweating. Drink a glass of buttermilk with your breakfast in the summer that helps to keep your body cool throughout the day. Alternatively, blend ½ cup of yogurt with some water and pinch of salt with buttermilk twice a day for better results.

Take a glass of warm milk and mix two tablespoons of clarified butter. Drink this regularly. You can also drink a glass of buttermilk in summer season that helps to reduce the unnecessary body heat.

How to get rid of body heat with poppy seeds 

Poppy seeds have best cooling effect. It regulates body temperature and reduces body heat. Take 1 teaspoon of crushed poppy seeds and mix them with a little sugar. Drink this during the summer to get rid of excess body heat. You can also eat a small amount of poppy seeds before going to sleep.

Eat a little amount of poppy seeds to get rid of excessive body heat. They are not safe for the children so be careful with your children.

Note: This remedy is not suitable for children and don’t take large quantities of poppy seeds.

Cardamom best tips for body heat

It is the best way to reduce body temperature that causes cardamom. A great value to reduce your body heat. Cardamom has been used since the ancient days as a home remedy for many health issues.

Apricot treatment for body heat

Apricot works as a water to quench your thirst that reduces body heat. Take a glass of apricot in every morning.  Excessive body heat is not a difficult task to deal with. Apply the simple methods that can reduce the excessive heat and produced by your body.

Sabja seeds for excess body heat

Sabja seeds are best known to reduce body heat. Soak them in water and add to milk with rose syrup. It is a good drink to cool down your system instantly.

Amla supplements to reduce body heat naturally

This is rich in concentrations of natural Vitamin C that boosts immunity. It has heart tonic, antipyetic, cerebral, anti diabetic, aphrodisiac, and gastrointestinal toner. It raises the total level of protein and helps to maintain body weight due to its richness in nutrients. It reduces body heat naturally. Prepare a mixture of 2 teaspoons of Indian gooseberry juice, one teaspoon of honey and one teaspoon of lime juice in a glass of water. Drink this on an empty stomach.

Homemade tips to gain weight – How to gain weight quickly

The healthy weight gain includes proper exercise that is having more carbohydrates and fat content. Consume nuts, raisins, and dried fruit to gain weight.

Causes of weight gain

  • Smoking
  • Loss of appetite
  • Sports
  • Body building

Sometimes, overweight leads to some health issues like heart diseases, diabetes and depression that is generally associated with thin people. Here, you can see some homemade tips for quick aid of weight gain.

Home remedies for weight gain quick

Clarified butter with sugar to gain weight

The combination of clarified butter with sugar is the easiest way and fast process to gain body weight. It helps to gain weight. Take 1 tablespoon of ghee and mix it with 1 tablespoon of sugar. Drink this mixture slowly on an empty stomach for 30 minutes before lunch and dinner. On a regular basis for one month usage will see a visible weight gain.

How to gain weight quickly with Asparagus

Take 3 – 5 grams of powdered asparagus to boiled milk. Add a teaspoon of ghee into that milk. Mix them well and drink this milk twice a day. Repeat it for a month or two. This results to give a weight gain in a month.

Almond milk tip for weight gain

Take a glass of milk and boil them. Adding almonds, date palm and figs into the boiling milk. Now, strain the ingredients aside. Drink this warm milk every day. Repeat it a month or two to gain weight. You can also eat boiled almonds, figs and date palm to gain weight.

Gain weight with exercise

Exercise helps you to boost your metabolism and also helps to increase the intake of food. It is important to do light aerobic and some simple cardio exercise to work even in the gym for 30 – 45 minutes. This is to boost your metabolism. So, exercising regularly will help you to eat more and this will help in gaining weight. Brisk walking, cycling, dancing and swimming will make you feel hungry sooner than normal.

Banana and milk to gain more weight

Banana is rich in calories and is high in carbohydrates. This is rich in potassium with an instant energy. So, it is better to gain weight by eating banana. Daily eats a banana in the morning with a glass of warm milk. Take a ripe banana everyday in the morning. Eat it and follow it with a glass of warm milk mixed with sugar and a teaspoon of high quality of clarified butter. It is better to avoid bananas when you are suffering with common cold.

Noodles and pasta to aid weight gain

Noodles and pasta are cooked that saves a lot of your cooking time. You can add a whole lot of vegetables into your daily diet and also add lean chicken to the noodles and pasta. It will help you to prepare a high calorie and nutritious food. Thus, the noodles and pasta are rich in calorie that are having high carbohydrates. It also provides you minerals, proteins, and nutrients.

Tips to gain weight easily with beans 

Beans are rich in calories that it will give your healthy food in your stomach. Consume beans daily. Take them anytime weather on the day or breakfast or lunch or dinner or even a snack between meals.

Poultry to quick gain weight

If you are a non vegetarian then it is better to include poultry and meat in your daily diet. This will help you to gain weight. Consume low fat chicken and lean meat every day. You can add it into your lunch as well as dinner to increase your body weight. Make sure that you cook it with healthy oils. This helps to increase your body weight. You should stay away from deep fried poultry and meat.

Fruit juices to increase weight

Fruit juices will provide healthy calories to increase your body weight. Add fruit juices into your daily diet. So, it is better to make sure that you go for fruits that are rich in calories like mango, grapes, etc.

Eat healthy calorie foods for healthy weight

Increase your calorie intake of about 300 to 500 calories for every two weeks. Make sure that you increase your calorie intake to increase your body weight if your work involves physical activities.

Eggs for quick weight gain

Egg white is a rich source of protein. So eat egg white daily which is good for health and also helps in weight gain. Eggs are rich in Vitamin A, E and D that are good spruce of essential nutrients. The essential nutrients such as potassium, magnesium and sodium. Consume egg whites and the egg yolk will increase your cholesterol levels.

Easy home remedy with mango and milk to gain weight

Mango is nothing but a mouth water juicy fruit. Mango is rich in vitamins and minerals. So, eat mangoes alone that help to gain weight easily and quickly. So, you need to consume mango along with milk. Prepare a mango with a milkshake. Drink a mango milkshake twice a day for about month to gain weight. Consume a ripe mango three times a day and then drink a glass of milk to see a visible weight gain.

Potatoes easy weight gain tip

Potatoes are rich source of carbohydrates that will help to increase body weight. Eat grilled or baked potato every day continuously for a month. It will help to increase your body weight. Potato chips and French fries in healthy oil that will help you to increase weight. Consume them twice a week.

Nap in the afternoon to increase weight

Take a nap for an hour every day and are after having your afternoon meal. This will help you to gain weight. Having a sleep in the midnight is a crucial way to gain weight. This helps to gain more weight. So, take a nap for about 45 – 60 minutes. It is recommended to have a nap post afternoon meal or lunch.

Whole wheat bread to gain more weight

The best and easy way to gain weight is by adding whole wheat bread into your diet. This weight gain is simple and easy tip as you it is easily available instant food. You can add them into your diet either as a breakfast or as a snack. So, eat this healthy packed whole wheat bread and at the same time eat whole wheat bread which has approximately 60 calories.

Benefits of coconut water during summer

Coconut water is a natural source of nutrition, hydration and provides many health benefits. It is free liquid with little amount of fat and contains calcium, dietary fiber, magnesium, phosphorous, riboflavin, vitamin C, carbohydrates, zinc, potassium, thiamin, and sodium. It is the juice present inside the interior cavity or endosperm of young, tender coconut. It is a most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties.

Coconut water is a clear liquid, is sweet, sterile, composed of unique chemicals like sugar, vitamins, minerals, electrolytes, enzymes, amino acids, Phyto hormones. It is 100% sterile, contains 94% water, zero cholesterol, and is low in calories.

Health benefits of coconut water

Hydrating properties

Coconut water is to replace the minerals and fluids that we lost during physical activities. People who work on a regular basis should drink a lot of coconut water.

Cardiovascular health

Coconut water is rich in potassium and magnesium. It helps for people who suffer from low blood pressure. It regulates the blood circulation, prevents the formation of plaque, and reduces the risk of heart attacks. It helps to increase good cholesterol, which makes it a wonderful treatment for maintaining good cardiovascular health.

Kidney stones

Coconut water easily dissolves kidney stone due to the presence of potassium. It a major role in urine alkalizing and preventing formation of kidney stones.

Boosts energy

Coconut water is abundant in essential nutrients, coconut water that makes a wonderful energy drink. It has less sugar and sodium content, but high in potassium, calcium, and chloride which helps to hydrate, rejuvenate, and replenish the body.

Muscle cramps

This is one of the biggest benefits of coconut water. It prevents muscle cramps. Coconut water is high in potassium, whose deficiency can lead to muscle cramps.

Manages stress

Coconut water has vitamin B that derivative like riboflavin, thiamine and pantothenic acid, which helps to reduce stress, anxiety and depression.

Bloating

Bloating can be prevented with the help of coconut water. It minimizes flatulence and makes you to feel more comfortable.

Control diabetes

Coconut water helps to control diabetes. Consume regularly to improve blood circulation within the body. It can widen the blood vessels to get restricted due to formation of plaque within them. It helps the blood to flow smoothly through them. It can fight against atherosclerosis.

Antioxidants

It helps to fight free radicals to reduce swelling in the hands and legs. It helps to overcome the toxic effect of antibiotics and sulpha drugs. It is useful for patients as it helps to absorb drugs easily.

Anti ageing

Coconut water has cytokines and lauric acid. It is important to process cell growth for their regulation. It helps to minimize skin aging, balances PH levels, and keeps the connective tissue hydrated and strong.

Increases metabolic rate

Coconut water increases the metabolism rate that helps to burn sugar a lot faster. The level of insulin in a person’s body burns faster. It gives more energy and loses fat faster.

Digestion

Coconut water has folic acid, phosphate, catalase, dehydrogenase, diastase, peroxides, RNA polymerases and so on. They help to ease digestion and metabolism. The water has more minerals like calcium, manganese, and zinc. It is a good source of vitamin B such as riboflavin, thiamine, pyridoxine, and foliates. It requires external sources to replenish the essential to the human body.

Dehydration

Coconut water is used to treat dehydration that is caused by dysentery, cholera, diarrhea and stomach flu. They help to replenish the body.

Stronger bones

Coconut water is rich in calcium and is needed for healthy bones, muscles, and also tissues.

Diuretic properties

Coconut water and lemon juice not only aids dehydration, but also helps to cure intestine worms in children. They are effective as a diuretic as it expedites the flow of urine.

Weight loss

This is the healthiest drink to lose weight. It has been used for centuries all over the world for weight loss and has shown positive results. It is extremely palatable, so you can relish the goodness of coconut water as an early morning juice.

Neutralize poison effect

Coconut water is the best medicine for heartburn, neutralizing toxins, dysentery, constipation, and dengue.

Reduce blood pressure

Coconut water has perfect balance electrolytes. It can be used as a balancing mechanism. It helps to balance electrolytes.

How to get rid of grey hair?

Grey hair is seen nowadays in all age groups. This occurs due to hereditary, stress, pollution, aging, and lack of melanin pigment in hair, lack of vitamins, & minerals, modern lifestyle, hormonal imbalance. This gives a dull appearance & embarrassing feel over the face. The cosmetics used for hair also the cause for the greying of hair because of their strong chemicals in it. So, here we discuss the points to get rid off the grey hair.

Amla

It is effectively used in treating the grey hair. Consuming the Indian gooseberry directly or using as a pickle or oil is most elegantly used. As the oily skin people cannot use the oil externally this amla can be used to get rid of that problem and prevents greying. It has been used since ancient days because of its best results. We can use its powder before soaking it night or applying its paste/ oil directly onto the scalp. Wash it off later after perfect massaging. This gives a shiny & smooth hair.

Fenugreek

This is an ancient tip on curing, not only the grey hair, but also the health problems too. Fenugreek seeds are soaked in the night and made into a paste in the morning for application onto the hair. Consuming the sprouts daily in a sufficient amount enriches the whole body.

Aloe vera

It is the best remedy not only in treating the grey hair. It is the best medicine that it cleans the body totally from inside. Its juice also enriches the metabolic rate of the body. Thereby it promotes hair rejuvenating action. Applying its pulp onto the scalp also nourishes the hair.

Hibiscus

Hibiscus flowers or leaves have many benefits as it prevents hair fall apart from greying and nourishing the hair. Dried flowers are mixed with the sesame/ coconut/ almond oil and used for massaging the scalp. Later wash the hair with mild shampoo. This gives better hair growth

Sesame seeds

This is best remedy for preventing the premature greying of hair. A paste of almond oil and sesame seed is prepared and applied onto the grey hair. Allow it to dry for 20-30 minutes and wash it off. This gives splendid results if it is repeated for twice in a week for 2 months continuously. Consuming sesame seeds in the diet also helpful to the body. Carrot juice also mixed with sesame paste for effective grey hair removal.

Ghee

Massaging with the butter twice in a week repeatedly prevents premature greying and gives shiny and smooth hair.

Onion

Massaging the scalp with onion juice before having a shower prevents premature greying and also gives healthy & smooth hair

Carrot juice

As we know carrots are rich in vitamin a & carotene much beneficial for hair. Applying its juice/ paste also avoids premature greying of hair. Consuming its juice on a regular basis also prevents this.

Black tea

Mixture of only tea bags and salt is prepared and applied onto the scalp & hair. Allow it to dry and wash it off after 1 hour. It acts as a conditioner to hair and gives shiny hair.

Henna

Henna is also an effective ancient tip for hair. Besides conditioning & strengthening, shining it also helps in coloring the hair too. So prepare a mixture of henna powder, yoghurt, fenugreek, coffee, basil, and mint juice into a fine paste and applied onto the scalp. Wash it off after 2-3 hours gives an effective result.

Wheat sprouts

Having the any of the sprouts as a diet decreases the fat in the body and improves the blood circulation. Consuming its juice prevents the premature greying of hair.

Lime juice and coconut oil

Greying of hair is the result of lack of nourishment. So, this is obtained from the   most of the essential oil. Massaging the scalp with this prevents grey hair and promotes the hair growth. Oil application prevents fungal, bacterial attacks not only to the hair, but also to the body. Repeating this continuously gives effective results. Lemon juice also mixed with the oil for the application.

Biotin & iron rich food

Food containing biotin & iron are preferably taken for hair growth. Nuts, green leafy vegetables, oats, cashews, dry fruits, figs, and berries promote hair growth.

These tips are followed at home easily to prevent the greying of hair.

Is microwave oven food safe? What foods to cook in ovens and what should not cook?

The microwave oven was invented in the 20th century; over 90% of homes in America have at least one. Today, many people use microwave ovens daily to prepare foods, it is important to know some cooking basics to ensure food safety. It is important to use a food thermometer and test food in several placed to be sure it has reached the recommended safe temperature to destroy bacteria and other pathogens that could cause food borne illness.

Microwave ovens are popular for reheating previously cooked foods and cooking vegetables. It is useful for rapid heating of otherwise slowly prepared cooking items, such as hot butter, fats and chocolate. Unlike conventional ovens, microwave ovens usually do not directly brown or caramelize food.

Although heat is produced directly in the food, microwave ovens do not cook food from the “inside out.” When thick foods are cooked, the outer layers are heated and cooked primarily by microwaves while the inside is cooked mainly by the conduction of heat from the hot outer layers.

Microwave cooking can be more energy efficient than conventional cooking because foods cook faster and the energy heats only the food, not the whole oven compartment. Microwave cooking does not reduce the nutritional value of foods any more than conventional cooking. In fact, foods cooked in a microwave oven may keep more of their vitamins and minerals, because microwave ovens can cook more quickly and without adding water.

Bacteria will be destroyed during microwave cooking just as in other types of ovens, so the food is safe cooked in a microwave oven. However the food can cook less evenly than in a conventional oven. Microwave cooking can be uneven just as with frying and grilling.

To promote uniform cooking, arrange food items evenly in a covered dish and add some liquid if needed. Where possible, debone large pieces of meat; bone can shield meat from thorough cooking.

Cover the dish with a lid or plastic wrap. Allow enough space between the food and the top of the dish so that plastic wrap does not touch the food. Loosen or vent the lid or wrap to allow steam to vent. The moist heat that is created will help destroy harmful bacteria and ensure uniform cooking. Cooking bags also provide safe, even cooking.

Stir, rotate, or turn foods upside down (where possible) midway through the microwaving time to even the cooking and eliminate cold spots where harmful bacteria can survive. Even if the microwave oven has a turntable, it’s still helpful to stir and turn food top to bottom.

Follow cooking instructions on the product label (or recipe instructions). If a range of time is given, start with the fewest minutes recommended. Add cooking time if necessary to reach a safe internal temperature.

Observe the “standing time.” Cooking continues and is completed during standing time. Most importantly, follow the manufacturer’s instructions.

Never partially cook food and store it for later use because any bacteria present wouldn’t have been destroyed. When partially cooking food in the microwave oven to finish cooking on the grill or in a conventional oven, it is important to transfer the microwaved food to the other heat source immediately.

Microwaves might affect the human body as it is known that microwave radiation can heat body tissue the same way it heats food. Exposing to high levels of microwaves can cause a painful burn. Exposure to high levels of microwave energy can alter or kill sperm, producing temporary sterility. Different types of injuries like burns, cataracts, temporary sterility can only be caused by exposure to large amounts of microwave radiation much more than the 5mW limit for microwave oven leakage.

  • Microwaved food, when consumed continuously over a long period, “shorts out” electrical impulses in the brain, depolarizing or de-magnetizing brain tissue.
  • Microwaving food changes its chemical composition in some mysterious, unknown way, destroying the “vital energy” and nutrients in food.
  • Microwaving water cause changes in its “structure or energy.”
  • Microwaving food or water causes the formation of “radiolytic compounds” — new chemicals created by the tearing apart of molecules.

Here are some real, not-hidden hazards of microwave cooking like heat, bacteria, metals, plastics, empty and damaged oven.

Best mineral foods – The most nutritious foods rich in minerals

Minerals that help your body grow and stay healthy. Your body needs minerals to perform different functions, from building healthy bones to transmitting electrical impulses along nerves. In fact, some minerals help to maintain a normal heart beat and make hormones. Since minerals are an essential part of a healthy diet, it is important to learn which foods are good sources of these nutrients.

Foods Rich in Magnesium, Calcium and Potassium

Magnesium: A good source of magnesium includes vegetables, dry fruits and meat products. Good dietary sources of magnesium includes legumes, whole grains, wheat bran, soybean flour, whole-wheat flour, oat bran, spinach, beet greens, green leafy vegetables and Swiss chard. Your muscles, kidneys and heart require magnesium to function optimally.

Calcium: Milk and dairy products are main source of calcium. There are essential minerals by consuming drumsticks, fenugreek, black gram and watermelon. Good sources of calcium include cheeses, kale, cabbage, turnip greens, bok choy, broccoli, dark leafy greens, kelp, dried figs, sardines, canned salmon, oysters, hazelnuts, yogurt, milk and cottage cheese. Your body uses calcium to form and maintain strong bones and teeth. Seafood is also a good source of calcium.

Potassium: Potassium is found in mils, fresh fruits, radish, potatoes, garlic and meat. Foods such as tomatoes, avocados, orange juice, bananas, cantaloupes, cod, flounder, salmon and chicken contain decent amounts of potassium. Potassium ensures that your digestive and muscular systems perform their assigned functions effectively.

Foods Rich in Sodium, Phosphorus and Chloride

Sodium: Sodium is essentially found in common salt, milk, carrots, radishes, beetroots, egg, fish and meat. Sodium helps control your blood volume and blood pressure. Good sources of sodium include celery. Both calcium and phosphorus helps build strong bones and teeth.

Phosphorus: The foods that contain substantial amounts of phosphorus include eggs, dairy products, fish, meat, poultry, legumes and nuts.

Chloride: Chloride helps maintain proper balance of fluids in your body. Tomatoes, lettuce, seaweed, rye, olives, table salt and celery contain high levels of chloride.

Foods Rich in Iron, Manganese and Zinc

Iron: The main source of iron is green leafy vegetables, green grams, dates, seasame mangoes, eggs and meat. Iron is a component of red blood cells, which carry oxygen to the cells throughout your body. Dried peas and beans, nuts and seeds, legumes and whole grains contain good amounts of iron, as do lean red meat, shellfish, poultry, fish, liver and other organ meats.

Manganese: A food source of magnesium includes legumes, vegetables, dry fruits, fish and meat products. Your body needs manganese to make sex hormones, blood-clotting factors, connective tissue and bones. Pineapples, wheat germ, nuts and seeds, whole grains and legumes are rich dietary sources of manganese.

Zinc: Zinc plays a vital role in reproduction, vision, growth, blood clotting, smell and the immune system. Black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens and sunflower seeds are good sources of zinc.

Foods Rich in Iodine and Chromium

Iodine: Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. Your body synthesizes thyroid hormones with the support of iodine. Thyroid hormones contribute to normal growth and development. Great sources of iodine include lima beans, soybeans, garlic, sesame seeds, Swiss chard, seafood, spinach, turnip greens and summer squash.

Chromium: Chromium helps to enhance the function of a hormone called insulin, which plays a fundamental role in regulating blood sugar levels. Your body uses insulin to convert sugar and starches into the energy. Brewer’s yeast, oatmeal, mushrooms, asparagus, whole grains, organ meats, nuts and prunes have high amounts of chromium.

Foods Rich in Copper, Selenium and Molybdenum

Copper: Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. Enriched cereals, navy beans, lentils, soybeans, mushrooms, potatoes, tomatoes, sweet potatoes and organ meats are rich sources of copper.

Selenium: Selenium is a part of several enzymes necessary for the body to properly function. Excellent sources of selenium include shellfish, butter, fish, wheat germ, whole grains, brewer’s yeast, sunflower seeds and Brazil nuts.

Molybdenum: Molybdenum plays an important role in various biological processes, including the production of energy in cells, the development of the nervous system and the processing of waste in the kidneys. Molybdenum includes legumes, such as peas, lentils and beans, grain products and nuts.

Healthy Diet – Eat more vegetables

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health.

Vegetables with different colors provide different benefits. So you should eat rainbow of vegetables every day with every meal that keeps you with good health. Vegetables contain higher concentrations of minerals, vitamins and antioxidants.

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Green vegetables

Take vegetables that are bright and dark green lettuce. Mustard greens, Chinese cabbage, broccoli, spinach and kale are just a few of the options that all packed with calcium magnesium, potassium, iron, zinc and vitamins A, C, E and K.

Starchy/Sweet vegetables

Add healthy sweetness to your meals. The natural sweet vegetables are corn, yams, onions, corn, green bananas, green peas, water chestnuts and squash.

Red and orange vegetables

Red and orange vegetables are good sources of potassium, which is an essential nutrient for regulating your blood pressure. The red and orange vegetables are acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes.

Beans and peas

Beans are high in soluble fiber, folate, magnesium, iron and potassium. These heart healthy nutrients help to lower cholesterol, triglycerides, blood pressure and reduce risk of coronary artery disease, diabetes and osteoporosis.

Peas are soluble in fiber, lean protein, folate, magnesium, potassium and zinc. They contain vitamin B6, high iron and a mineral that helps manage blood pressure and prevent osteoporosis. Some of the peas and beans are black beans, black eyed peas, split peas, kidney beans, lentils, soy beans, navy and white beans.

Other vegetables

There are some more other vegetables like avocado, cabbage, cauliflower, cucumber, eggplant, beets, mushrooms, okra, artichokes and asparagus.

How much is needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Vegetable subgroup recommendations are given as amounts to eat weekly. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. The specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.

Health benefits

Eating vegetables provides health benefits with people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

  • Vegetables that are rich in fiber may reduce the risk of heart disease, obesity and type 2 diabetes.
  • Vegetables with high potassium may lower blood pressure and may reduce the risk of developing kidney stones and help to decrease bone loss.
  • Vegetables are naturally low in fat and calories. None have cholesterol.
  • Vegetables are important sources of many nutrients like potassium, dietary fiber, folate, vitamin A and vitamin C.

Selection of vegetables

Organic verities tend to be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded with numerous health benefiting anti-oxidants.

  • Buy that feature freshness, bright in color and flavor and feel heavy in your hands.
  • Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).

How to use vegetables?

You need to do immediately after shopping, wash them, especially green leafy vegetables. Rinse in salt water for few minutes and gently swish in cool water until you are satisfied with cleanliness.

Healthy tips – Eating more fruits

Fruits are a great source of nutrients such as vitamins, minerals and fiber that will help and keeps you healthy.

Fruits are available in an almost infinite variety there’s always something new to try! Fruits are nature’s treat and easy to grab for a snack. Fruits are safe with no side effects and are cost-effective at the same time.

Uses of Fruits

Color & texture: Fruits add color, texture and appeal to your plate.

Fiber: Fruits provide fiber that helps to fill you up and keeps your digestive system happy.

Reduces disease risk: Eating plenty of fruits may help to reduce the risk of many diseases including heart disease, high blood pressure and some sort of cancers.

Vitamins and Minerals: Fruits are rich in vitamins and minerals that help you fell healthy and energized.

Calories: Fruits are naturally low in calories.

Convenience: Fruits are nutritious in any form like fresh, frozen, canned, dried and juice which are ready when you are hungry.

Include fruits into your day

  • Eat fruits with different colors like purple grapes, green grapes, green apples, oranges etc.
  • Slice bananas, canned peaches, or frozen berries on cereal, or add to yogurt.
  • Prepare a fruit salad for dessert.
  • Dried fruits make a great snack.

Healthy breakfast

Never skip breakfast because we do not have time to prepare a meal. But breakfast offers us energy to get through the morning. Those who eat breakfast are better able to concentrate at work and are less likely overeat at other meals. Nutritious morning meals you can eat while driving, walking. Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resalable plastic bag.

  • Grab a fruit cup or fresh fruit pieces.
  • Mix low fat plain or vanilla yogurt with fresh fruit or cereal like raisin bran or low fat granola.
  • Spread 1 tablespoon peanut butter on whole wheat bread and wrap it around a banana.
  • Gran ¼ cup each of plain low fat yogurt and orange juice with ¼ a banana and a few frozen berries.
  • Instead of consuming a whole grain or bran toaster waffle in syrup, you can just cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter.
  • Sprinkle 1 tablespoon of raisins, sesame seeds or peanuts for more fiber on peanut butter waffle which helps deliver the meals nutrients slowly and steadily.

Lunch and Dinner

We are driving between meetings, tight schedules, squeezing in a 30 minute lunch break; there are days that we need to eat a meal on-the-go.

  • Do not add a sugary, calorie-rich drink to your meal. Water is available everywhere and is good for you. You can also try skim or low fat milk or unsweetened iced tea instead of soda.
  • Eat more fruits that have the nutrients you need for health including potassium, calcium, vitamin D and fiber.
  • Add fruits to meals as part of main or side dishes or as dessert. Cut calories by drinking water or unsweetened beverages.

Snacks

Snacks can be a source of extra calories throughout the day but they can also be a way to fit in healthy foods.

Dried fruits, fresh fruits, 100% juice boxes, nuts are healthy snacks which gives more energy and low calories. Fresh fruit is already packaged to go and always a convenient, nutritious snack.

Eating 250 – 500 fewer calories per day will result in 1/2 to 1 pound weight loss per week. Take 1.5 cups of fruit a day which will be equals to half cup of cooked, chopped raw or canned fruits, 1 small piece of fruit, ¼ cup dried fruit and ½ cup 100% fruit juice.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.  Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells.