Why Should You Have a Morning Routine

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Are you the kind of person who plans your day and then act upon it ? Or you just keeping acting on whatever day brings and still feel that a lot of work is pending for another day ? Do you wake up looking forward to the morning as a new day ? or you just struggle to complete daily tasks and postpone things till they become emergency ?

Reality check : we all have same 24 hrs. , how we set up our routine prepares us for daily success . A proper morning routine leaves you accomplished and prepared for the day .

Setting a routine should not scare you . Think of it as a step towards more happier and stress-free life . A routine is simply a series of step you do every day . It need not be 1 hr. long but a small 20 min time just for you . Self care is the best care you can give to yourself .

A routine need not start at 4 in morning but surely should give you enough time to enjoy morning in quite. Step by step I have eliminated all the bad habits that I think are just a waste of time . for e.g. – hitting snooze button , reaching for the phone to check emails and mgs etc. . Now I just get up , drink 2 glasses of water , do stretching , use bathroom , prepare smoothie and write down tasks for day . Before my husband is up I have figured out what I will do for my day rather than running around .

Benefits of a Morning Routine

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Proper Hydration – This one is so true . We should have at least 8- 10 glasses of water daily but many people short fall to even accomplish this . If you get up late you just rush to bathroom to get ready , put on clothes , grab a coffee and leave . This is bad for your health . Your organs need water after a good night sleep. Water helps to flush out toxins. Drinking water first thing in the morning helps to clean your colon. It allows proper absorption of nutrients .  You just need to get up 5 mins early . So rather than hitting snooze , go for this . This could be your first step towards a healthy routine .

Exercising n Yoga – Do you struggle to just find out those 15 mins to workout . And you never find any time during the day and then day ends and you forget about it . Again you think about it but cant find time due to work . It happened with me, it happens to everybody . We all want to exercise or go for walk but it never happens . An active lifestyle helps to stay fit and keep diseases at bay . Try getting that walk in the morning . Use this time for creative thinking and observing . A morning routine that starts with some self love and thinking surely leaves you energised.

Eating a Healthy Breakfast – How many times have you sat down and eaten a proper first meal ? Not grabbing donut or bun n coffee on the go but an actual bfast . Breakfast gives you energy for the whole day . A proper breakfast gives essential vitamins and minerals . It reduces obesity, high blood pressure, heart disease and diabetes. Having an oatmeal or apple n milk wont take more than 10 mins . Also you can have a great family time on that breakfast table if you just get up 15 minz early . This should be fairly easy to include in routine .

More Me time – If you get up before everyone else , you have time for yourself . Time to think about doing something new , to read a book or article . May be thinking about making a new dish . Point is morning routine helps you enjoy some quite time . It gives you time to be invested on you only . If you wont take care of you , how can you take care of everyone around you ? Embrace this routine to give you some time and better decisions .

Peace of mind – When you know what is to be done you feel free and are not anxious . Setting up a morning routine helps you to be patient , calm and emotionaly stable . When you have to work on the clock you kind of become stressed that the work woulnt finish in time . A routine sets the work in order . Its like preparing yourself for the day and be worry free . By getting up early I am eating breakfast , doing exercise , my reading and I can focus on work .  I don’t have to think about falling short on nutrients n exercise .

Do you have a morning routine? What’s the single most important habit you do to kick up your morning . Comment below .

 

5 Simple Ways To Curb Down Snacking

Eating a snack is totally necessary , I agree. But eating everything in name of snack , I don’t agree with that . I have seen many people going overboard with snacking . A snack is supposed to keep you full till your next meal .  Unthoughtful snacking can derail your health progress . One should plan the snack rather than grabbing anything from the kitchen shelf . In todays post n listing out some ways I have tried to curb down unnecessary snacking , especially mid-night snacking. Its the worst . You end up watching 3 back to back episodes of your favorite season n bam ate a lot of chips, ice cream n chocolates . Hope my pointers help you too.

p8bx9w0wf4o-damien-cFirst of, the light in the refrigerator is not for finding snacks easily . If you have hard time deciding what to eat and you stand in front of fridge looking for minutes . Try organizing a designated shelf for snacks . Or may be a box on shelf where you can put all snacking items. I put yogurt cup, grapes , carrot, berries etc. Next time you need a snack don’t be tempted by leftover pizza n pasta instead take that snack box out n grab one thing from that n put it back . No more convincing yourself to finish leftovers n then feeling bad for eating too much last night .

 

7mh-czwzrsa-worthy-of-eleganceDon’t try to finish all the nachos, cookies n candies before your trip to market. no one said that you can only buy when you will finish the last bag of chips you bought . Instead think of it as you have already some stuff at home, may be you can buy some snacks on next trip . Also if you find something really exciting n new buy the smallest pack. It may look very price worthy buying the big pack. But what good is it if you don’t like the taste. If you buy big you will be under pressure to finish that pack to justify the money you spend . Don’t checkout every aisle in super market . Make a list , find items n leave . You cannot eat what’s not at your home .

 

zsb2mbzshji-stephanie-mccabePlan your meals n snacks accordingly . Take time for your meal . Don’t rush it . Sit n properly chew your food. I used to rush breakfast n lunch . Probably coz I dint like eating alone n after marriage I used to be home . N I had to eat alone as husband used to be at work . I looked forward to dinner when I can have conversation at meal etc. But I realized that I am eating right in day time . I used to just grab anything without giving thought n then move over to something else. Proper nutrition is necessary for our body . Think carefully what you eat as it affects our health .

 

p9wkd82hlui-brina-blumThis one is super tip . you don’t have to eat dessert every night . My husband cant sleep if has not eaten something sweet after dinner . To really avoid daily dessert mania Brush your teeth after dinner . Even if you are tempted to eat that fudge sundae or pudding , just go brush or use mouthwash . Food doesn’t taste as it is after a mint gargle, right ? I always brush my teeth after dinner . No temptation , No unnecessary calories . This doesn’t mean that you don’t have to eat dessert, it simply means you don’t have to eat it everyday . Helps in curbing mid night snacking too.

 

evsouv1eyxy-rachael-gorjestaniLastly , maintain a food log. Many people just eat food coz it tastes good but they don’t know the amount of calories in it . Write what you eat in a day with calories . There are a lot of apps that can help you log meals n plus give a break up of nutrients . In some weeks you will know what to eat n what not . For e.g. . If you see your Vitamin. A not meeting daily goal opt for carrot or apple as a snack . Not only you will get rid of unhealthy snacking habit you can have a proper nutritious diet .

 

 

These are some of the ways that have helped me break constant snacking habit . Do you have any interesting idea to share. Comment below.

 

Things to Remember While Using Lemon

Lemon is used actively for recipes , beauty and in cleaning hacks . We all use it almost daily in our diet . Some even consider sipping lemon water daily as a holy grail of weight loss . Earlier I used to drink it thrice a day . Also I use it to squeeze on salad , curries n rice .  Instead of feeling energized I felt sluggishness . Then I realize I went overboard with its use . I learned that too much use of lime in diet is not good . There are certain things which we should know to get full benefits . In todays post I am talking about some things to keep in mind while using Lemon .

Things to Keep in Mind while drinking Lemon Water

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1 . Don’t go overboard with drinking . Half a lemon mixed with a glass of water if fine for you . But if you are taking more than 2 glasses it may be cause of various troubles for you . As lemon is diuretic , it makes you visit bathroom frequently . Also it gears up the detoxification process . Excess of lime can cause headaches n fatigue as it is flushing fluids out of your body . Try sticking to 1-2 glass for optimal wellness .

2. Drink simple n plain lemon water . I drink lemon water . Just lime n water . No salt or sugar or honey . Adding sugar will reduce the benefits . If lemon’s tartness is too much for you too drink try adding raw honey not artificial sweetener . Also if you put honey while warming the water up , honey looses its nutrition capacity too . So try adding honey once the water has cooled down to a desired drinking temperature .

3. Drink through straw or sipper . Some people are also concerned about the citric acid in lemons having a sensitizing effect on their tooth enamel. As with increasing use of lemon daily you are exposing your teeth to acidic nature of lemon . Don’t just take that big sip from glass . Instead try using straw . This way the lemony water will not touch your teeth directly . You can enjoy that drink without worrying about enamel .

4. Use freshly cut lemon . Avoid juice concentrates . Firstly , its not close to the natural lemony  taste . Secondly , the effect of  Vitamin C decreases if its exposed to atmosphere for long . To reap full benefits use a fresh fruit.

More Things To Remember

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5 . Always juice lemon at room temperature , as they will yield more juice when warmer. If you keep them in fridge , take them out so they are not super cold . Place them in a bowl of warm water for several minutes before juicing . I roll them under my palm either on hand or on a flat surface . This makes them a little soft and helps to extract more juice.

6 . While removing the zest, make sure not to dig in too much till white part . The white pith underneath is bitter and spoils all the taste . Since most conventionally grown fruits will have pesticide residues on the skin, wash them under running hot water If you buy organic , still wash them properly as running in hot water will give you more juice .

7. Never apply lemon juice directly to your face . I have been a victim of this . Try mixing it with other natural ingredients like sandalwood , rose water , aloe Vera or milk etc. This will reduce harsh effects on skin . Also wash it properly before stepping out as it increases the chances of sunburn . You may want a clearer skin but may end up looking like a red tomato like me .

Quick Tip : Use lemon on face during eve or night . This is fairly simple. No sun . No sunburn .

So from now on try to include these simple tips and have a healthy life . I hope you enjoyed this article . You may also like to read some lesser know facts about lemon . click here

 

 

 

How To Deal With Bloating Everyday

How often have you experienced the feeling of heaviness and discomfort in stomach ? many a times we eat heavy meals and feel like an inflated balloon . Bloating is such a common problem that sometimes we ignore it especially during holiday season . We give in to tasty treats and then feel like a gas chamber . We all should enjoy food but not overdo it. I am listing some clever ways you can keep bloating in check in holidays and in general .

Ways to beat bloating at Party & Holidays

nutsSnack on unsalted nuts – When at a party or not , try snacking on unsalted nuts . Instead of having cracker or nachos with cheese try opting for unsalted nuts . Nuts are great when you feel like munching . Take them as a mid-day snack to help curb your appetite. While drinking I snack on nuts rather than potato chips and dips .

 

apple-1589874_960_720Eat An Apple before party – many people follow the golden rule of drinking 2 glass of water before heading to a party so they do not over eat . I try eating an apple . It keeps you fuller for longer and is good source of fiber . Don’t peel the skin instead wash it under running hot water to get rid of impurities and wax . The skin of apple , pear n berries is the store house of fiber . Fiber prevents constipation and in turns prevents bloating .

coke-698545_960_720Say no to Carbonated drink – The fizz in carbonated drinks can cause gas to be trapped in the belly. The diet ones are still carbonated so no to diet soda too. Try reducing the intake or a limit of just 1 carbonated drink at a party . Soda is bad for health. Read here. Have flavored water instead . I make my simple drink at very party .Just put half a lemon juice in water , add mint or cucumber and enjoy a refreshing drink . No high sugar n no bubbly for happy stomach.

vegetables-1736170_960_720 Avoid Gassy Veggies – beans and cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower are known to cause gas . If you are not used to eating them on regular basis , chances are that you will get gas . Avoid them in huge amount as it may lead to discomfort .

 

cookies-1372607_960_720Know Your Food Allergies and Intolerance – If you have any known food allergies or you have noticed that eating something gives you discomfort avoid it . Don’t just give in to the temptation of eating a brownie when you are allergic to gluten or egg or lactose . Gas and bloating are common symptoms of dairy intolerance .

 

fruit-1825537_960_720Eat Fruits – If you are a fan of fruit bar try eating watermelon or cantaloupe . They have high water content and helps flush out excess sodium from stomach . Include banana in daily diet as the high potassium content and fiber helps relieve water retention .

Ways to beat bloating Everyday

lunch-172411_960_720Try low sodium food /Avoid canned food – Sodium intake leads to water retention and contributes to bloating . The water retention caused by sodium also increases blood pressure, resulting in faster pumping of blood by heart . If you buy a lot of canned food , try washing the veggies or beans in running water after you open them . This will wash of excess sodium you might accidently consume by just using the content as it is.

water-1632314_960_720Digestive enzymes – Include food that aids digestion . Fermented food has loads of beneficial bacteria and other microorganisms, that aid in digestion. Drinks like sauerkraut juice , kefir and kombucha soothe the stomach and increase digestive power. Eat a cup of papaya every 2 days . It has essential digestive enzymes that soothes tummy and relieves bloating. You can eat yogurt as a snack as it promotes better digestion .

sugar-1474203_960_720Limit artificial sweeteners – Xylitol ,Maltilol , Sorbitol are artificial sweeteners found in anything “sugar- free “. The artificial sweeteners are not digested properly by digestive system and in turn results in gas and puffy feeling . I would rather have 1 drink with normal sugar rather than 2 with artificial sweetener . As name suggests its artificial , why do you want to try something synthetic . Eat normal but less .

woman-1801281_960_720Stay Active On the Go –  A small stroll in evening or a 20 min workout even at home goes a long way for digestion . When you stay active your body functions properly . Staying active prevents constipation and sluggishness by keeping food moving in digestive tract. If you do not have an active lifestyle you might feel bloated that usual . So if you are someone’s place take a walk around garden or just climb stairs 5 times .

 

paella-926303_960_720Use lemon instead of Salt – You can use lemon instead of salt and can avoid high level of sodium in your diet. American heart Assoc recommends 1500 milligrams daily sodium intake. But an average american consumes about 3400 mg. Excess levels of sodium may cause increased water retention leading to puffiness , bloating & weightgain. You can add it to dishes while cooking or season with lemon instead of sprinkling salt .

cheese-noodles-609776_960_720Chew food properly – Eating everything in hurry or the hurry to eat everything messes up digestion. Eating quickly and not chewing the food well causes air swallowing , that leads to bloating. If you chew your food well it helps the stomach in digestion . You can reduce the chances of bloating just by chewing food properly . Also if you chew food properly you enjoy taste more and might end up eating less as you enjoy your food . So proper chewing equals less overeating . Seems an easy way to avoid trouble later .

We all enjoy eating good food. Just don’t go overboard and enjoy a healthy and balanced meal . I fill half of my plate with salad to avoid extra calories in plate . What trick works for you . Lemme know in comments .

 

6 Natural and Healthy Sugar Substitutes You Should Try

Want the sweetness of sugar but do not want the empty calories ? or may be you just have to have sprinkled sugar on the top of your cake . Who does not like sugar , but it really does more damage to us than favor . Since I learned that its doing no good to my health I looked and tried a lot of alternatives . Artificial sweeteners are not the answer . They may be calorie-free but amount to health problems including weight gain, fatigue, anxiety, depression , short-term memory loss etc. In this post I have written about the natural sugar alternatives that can be used daily and would help reverse sugar related problems .

Top 3 Natural Sugar Substitutes

honey-honey-jar-honey-for-sale-beekeeper-41958Raw Honey – It is the natural sweet liquid produced from the concentrated nectar of flowers extracted by honeybees . Raw Honey is unheated, unfiltered , unpasteurized & unprocessed honey. It tends to granulate and crystallize to a thick consistency after a few months . Honey in its raw form preserves all the natural enzymes , vitamins , B complex . The GI of raw honey is 30 vs. regular honey at 50 . Raw and unfiltered honey has higher antioxidant level & anti – inflammatory properties. It is one of the best natural sweetener available that does not spike blood sugar level.

 

brown-sugar-1048255_960_720Coconut Sugar – It is made from the sap of coconut palm tree. It is the crystalized nectar of the flower . It serves as an ideal substitute for those who are watching their glucose levels. It’s a great substitute for women with PCOS owing to the low glycemic index of 35. Thought it has almost the same amount of calories as regular sugar but unlike the white sugar it is naturally made n has good amounts of potassium, magnesium, zinc and iron, as well as vitamin C and many of the B vitamins. I use it all the time in baking n my coffee . It tastes a little bitter but tastes great in cakes n pies . I have been sneaking this into my husbands coffee and he hasn’t even noticed it . Indeed this is my favorite alternative .

 

culture-1613859_960_720Date Sugar – This is a rather new type of alternative in market . Dates have a glycemic index of 46 to 55 approx. depending upon the type of date . It is made of pitted dates by drying them n then grinding them into small pieces . Date sugar looks like brown sugar, but it doesn’t melt like regular sugar in tea and coffee . But you can use it into baking or for sprinkling over oats , smoothie bowl n desserts . It gives baked goods a different texture . I make my own date sugar from Medjool dates because of its sweet, honey-like taste and soft texture . You can also get date puree that can be used instead of white or brown sugar. It is natural and can be made at home . You can get date sugar at mass retailers now .

 

Other Natural Sugar Substitutes

pot-kitchen-cutlery-beesYacón Syrup – It is extracted from the roots of the Yacón plant . The juices from the roots are extracted, filtered and evaporated in a chemical-free manufacturing process . It is a sweet-tasting syrup , dark and opaque . Yacón syrup has about 20 calories per tablespoon . The dried leaves of the plant is also used to make tea for anti-diabetic properties . A large part of Yacón syrup isn’t digested so it can be used as a low-calorie alternative to sugar. It is also high in antioxidants and potassium. The GI of Yacón syrup is 1 and that makes it diabetes friendly too . Yacón syrup is also effective against constipation .

 

honey-1006972_960_720Maple Syrup The most common and known sugar substitute . With A GI of 54 , maple syrup has the ability to lower inflammation, supply nutrients that manage blood sugar . When purchasing , select darker, grade B maple syrups as it contains more beneficial antioxidants . Also, make sure to get the actual maple syrup, not just maple-flavored syrup. The dark syrups has a stronger maple flavor and is good for baking too. Maple syrup’s plant-based compounds reduce oxidative stress .

 

stevia-74187_960_720Stevia It is a naturally occurring, zero-calorie sweetener. Its dry leaves possess roughly 40 times more sweetness than sugar . The two major sweet compounds in stevia are called Stevioside and Rebaudioside A. Stevioside is a plant-derived phyto-chemical compounds that help control blood sugar, cholesterol, blood pressure in addition to its use as natural sweetener . Stevia has a good shelf life and is stable at high temperature so can be used for baking too . Always look for a brand that is organic & has no unnatural additives .

 

 

Coffee Why You Should Drink It Black

 

coffee-1291579_960_720We all drink coffee . If not daily then maybe once in a while .  A majority of people choose coffee over tea . In fact,  Americans get a lot of antioxidants from their morning cup of java . Though many prefer to drink it black , a lot of people add milk n sugar . Not only are we diluting the taste , we are also reducing its health benefits by adding sugar n cream . Earlier even I used to add a little milk to it but now I take it black . Since then I have experienced a lot of good things that happened to me coz of having coffee black . In this post, I am gonna list the benefits of drinking coffee black .

Health benefits of Drinking Coffee Black

coffe-1354786_960_720Protects Against liver Damage
Drinking coffee protects the liver against cirrhosis . The liver works with other organs to digest, absorb, and process food. It filters the blood coming from the digestive tract, before passing it to the rest of the body . Several diseases like hepatitis and excessive alcohol intake can have an ill effect on the liver in form of cirrhosis . Scar tissue replaces healthy liver tissue and partially blocks the flow of blood through the liver. People who drink about 4 cups of black coffee are at 80 % less risk of developing cirrhosis .

Lowers Risk of Type II Diabetes
If you have been drinking your coffee black , you are at 30% less risk of developing Type II diabetes . People suffer from insulin resistance or an inability to secrete insulin in Type II diabetes . Caffeine raises the blood sugar levels in the short term, but the antioxidants in coffee improve insulin sensitivity and lower the risk of type 2 diabetes over years . The decaf also works for reducing type 2 diabetes risk, but not as good as regular one .

Lower risk of developing Parkinson’s Disease
Parkinson’s is a disorder of the central nervous system that affects movement . The level of neurotransmitters dopamine plays an imp role in Parkinson’s . Dopamine helps in focus and attention. Coffee has been shown to increase dopamine levels and thus plays a very imp role in preventing Parkinson’s Disease . If you drink black coffee regularly , you have a 32-60% reduced chance of developing this disease.

Possible reduction in heart disease and stroke risk
Studies suggest that drinking coffee regularly decreases the risk of heart disease or stroke. Caffeine increases your blood pressure initially but it goes away if you drink coffee regularly and in turn , helps in lowering the chances of heart stroke . But if you already have a high blood pressure it may still be bad for you . Caffeine drinkers have a 20% less risk for stroke .

More Reasons To Drink Coffee Black

 

coffee-1117933_960_720It Calms nerves & reduces Stress Level
Ever smelled a cup of hot coffee and felt nice , like all the thing you were worried about can take a back seat . That’s because the beans aroma has a calming effect on us . The smell of beans has been linked to reduced stress levels especially caused by sleep deprivation. In a study conducted on rats, it showed that “the roasted coffee bean aroma changes the mRNA and protein expression levels of the rat brain, providing for the first time clues to the potential antioxidant or stress relaxation activities of the coffee bean aroma.” So not only sip but smell the java for dual effects .

Improves Energy level & Learning
It can uplift mood and gives an energy boost . Neurotransmitters are the brain chemicals that communicate information throughout our brain and body. When caffeine hit the system , it blocks one of the inhibitory neurotransmitter, Adenosine . This leads to an increase in excitatory (stimulating) neurotransmitters ,norepinephrine, and dopamine . This contributes a boost in mood ,movement ,memory , response , energy , learning and cognitive functions .

Fights Depression

Coffee appears to lower the risk of developing depression . Remember , dopamine , it is responsible for “pleasure rewards”. People who suffer from depression often have low energy , mood changes , sleeplessness and imperative cognition . Excess and deficiency of this vital chemical is the cause of several disease conditions. Taking a daily dose of coffee helps in increasing Dopamine and thus lowers the chances of depression . People who drink four or more cups of black coffee a day have a 20% lower chance of becoming depressed .

Aids in Work-Out

Caffeine is an effective ergogenic aid. An ergogenic aid is an external influence that enhances athletic performance or facilitates physical exercise. Black coffee before exercise works as a great performance enhancer. when you drink coffee , the fat cells break down body fat thus releasing them into the blood as free fatty acids thereby making them available as fuel .

I take my morning cup with a little cinnamon sometimes . Are you taking your java black or still struggling to give up milk ? Lemme know in comments .

Are You Eating Fruits The Right Way

fruit-1586490_960_720Fruits are the best source of nutrients . Any fruit you pick is filled with vitamins, minerals, and antioxidants . It is really important to incorporate a good fruit- mix  in the daily diet for a good health. Eating a good amount of fruits is associated with lower heart risk and strokes . You will get a healthier skin too. But to get the best results , we must know the right way of eating fruits .

The Best Time to Eat Fruits?

In the Morning on an Empty Stomach
It is advised that you should eat fruits as first thing in the morning . When we eat fruits on an empty stomach the digestive system breaks down the sugars properly and efficiently. The antioxidants in fruits can reduce inflammation in the body . They are also a rich source of fiber and keeps you full for longer .

Pre – Post Workout
Fruits make an excellent addition for a pre-workout munch . Many of us tend to skip fruits that are high in carbs . A banana is an excellent choice . A banana smoothie with yogurt makes a great combo too . Protein in yogurt doesn’t break as quickly as carbs in banana .The carbs become fuel for a workout & the protein is used later to prevent muscle damage.

How should You eat fruits ?

Fruits should be consumed alone . Meaning ? When we eat fruits we should try to eat it without mixing it with anything . The basic principle being , sugar in fruits ferment the other foods in the stomach, causing gas & indigestion. So basically you do not get all the nutritional benefit and also may get an uneasy stomach .

If you are eating fruit as a snack , try to eat it before an hour from your meal or after 2 . When you have a heavier meal like burger etc . try to eat fruit after 3-4 hours . Since your stomach would be busy working on that burger , eating fruit would make it worse . The fruit ends up sitting in the body for longer than required and starts to ferment. This can give you indigestion and gastric trouble too . So in short try to space out a workable eating pattern .

Things to keep in mind

  • Avoid eating fruits right after a meal. It may not be digested properly & the nutrients may not be absorbed properly either.
  • Avoid eating fruit close to bedtime as sugar in fruit spikes up your energy and keep you up when you need your sleep. This is bad for people with diabetes .
  • If trying to lose weight ,do not eat fruit after lunch time . In this way, the body will use fat stored in the body as energy .

All in all, to draw maximum benefit eat fruits in the morning . Try to eat a different fruit every other day so you do not get bored . I eat fruits in the morning and as a snack too . What’s your favorite way of eating fruits   ? Comment below.

Why You Should Quit Drinking Soda

We all love soda so much that even after knowing its bad for our health we keep coming back to it . The United States tops the chart when it comes to soda consumption . When we eat fast food it is never complete without a tall glass of soda . But do you know that soda contains no essential nutritional value . It has no vitamin, no fiber, no mineral, and antioxidants. So it is basically empty calories, huge 140 calories without any nutrient. A can of soda has about 10 spoons of sugar. So basically you are gulping liquid sugar.

More Reasons To Stop Drinking Soda

 dentist-913014_960_720It is bad for Dental health
The acidic nature of soda causes a bad effect on tooth enamel and loss of enamel causes sensitivity. The sugar present in soda aids bacteria in the mouth causing dental health issues over time. Soda cans contain BPA . It is an industrial chemical that has been used to make certain plastics and resins. It is used to keep the acids in soda from reacting with the metal in cans. It can interfere with hormones that can be a reason for infertility, obesity, and other diseases.

 

diabetes-1270346_960_720It leads to Insulin resistance & type 2 Diabetes
The soda causes the blood sugar to trigger and eventually leads to insulin resistance. But what is Insulin resistance? Insulin is a hormone which drives glucose from the blood into cells. But when we consume the huge amount of sugary drink the cells become resistant to the effect of insulin. Which forces pancreas to make even more insulin to remove the excess glucose from the blood. This condition is known as Insulin resistance and contributes to diabetes.

 

sugar-1068288_960_720It Affects Metabolism
Artificial sweeteners taste hundreds of times sweeter than regular sugar. It confuses the body and it releases too much insulin to process the drink. In a study published in the European Journal of Nutrition conducted by Bangor Univ.in England revealed that the metabolism of 11 men n women who drank soda over 4 weeks changed after the fourth week, making it more difficult for them to burn fat and lose weight.

 

 

heart-665186_960_720It increases risk of heart Attack
People who consume soda daily run at being the risk of heart failure . Acc. to Harvard School of public Health drinking just one sugary beverage a day was associated with a 20 percent increase in a man’s risk of having a heart attack over a 22-year period. By consuming regular fizzy drinks we weaken our heart and it cannot function properly . Nearly 6 million people in the USA live with heart failure . That is a serious no to make you realise the side effects of this habit .

 

Diet Soda Is Not Your Friend

soda-25188_960_720Diet Cola is worse
Firstly , it tricks a user to eat something extra as they are saving calorie by drinking diet drink. This leads to overeating as u think u can substitute calories. Acc. to University of Miami Miller School of Medicine adults who drank diet drinks daily have a 44 percent higher chance of heart attack and stroke.

Soda Builds fat deposit in Liver
Acc. to American Journal of Clinical Nutrition the people under study drank a liter per day of soda, or instead drank milk with the same amount of calories, water or diet cola. The group that consumed sugary drink ended up with a higher amount of fat in the liver and this kind of fat increases the chance of liver diseases. Yes, even Non-alcoholic sugary drinks cause fatal liver diseases.

 

I have just listed some of the worse effects soda has on our body . It is really damaging our body slowly .We need to stop gulping artificial sugary drinks and make an effort for more natural lifestyle .

Why You Should Start Drinking Coconut Water

coconut-1135448_960_720Coconut water is the sweet juice inside the young coconut . It is packed with vitamins, minerals & electrolytes . With many naturally occurring bioactive enzymes , coconut water aids in better digestion and metabolism . It contains a lot of antioxidants that help prevent the damage caused by free radicals. Though it is native to the tropical region but its bottled version is available at leading grocery chains .

 

Prime reasons to Drink Coconut Water ?

Low-Calorie Drink . Coconut water is not calorie free like water , but it is next best thing to water . With lower calories than any soft drink , it is tasty & natural . It also has lesser sugar than soda . A serving of coconut water has about 8 gm of sugar and roughly 45 calories . Score !!

It contains Potassium . It is packed with a good amount of potassium . Roughly about 600 mg in 8 oz (240 ml). Potassium balances the negative effects of sodium to maintain a healthy blood pressure . According to the American Heart Association, “adding appropriate amounts of potassium to one’s diet can help maintain or reduce blood pressure because it lessens the effects of sodium”. Daily consumption of coconut water (which also contains potassium) could therefore also reduce blood pressure.

It helps Rehydrate . It acts as a great source of rehydration in warm summer weather . The presence of amino acids, enzymes, minerals, and fatty acids accounts for osmolarity. So the next time someone has diarrhea you need not make a run for ORS . You can give coconut water as a quick remedy for dehydration . It is beneficial for the condition like vomiting and excessive sweating too .

Need more reasons to Drink Coconut Water ?

Naturally Cholesterol Free . It is naturally cholesterol free. Drinking coconut water is beneficial for lipid metabolism . It reduces the risk of heart disease . It has antiplatelet properties helping a better arterial circulation . Thus it lowers the risk of the heart attack too .

Diabetes Friendly . It is good for people with diabetes . With a glycemic index of 3, coconut water is a good alternative to drinks that have added sugar . It has 15% of the RDI of magnesium in 1 cup . It improves insulin sensitivity and decreases blood sugar levels . Frequent headaches are often linked to the low level of magnesium . Proper intake of magnesium can help reduce the frequency of a migraine .

It contains Cytokinins . It has a compound called cytokinins. Cytokinins are plant hormones that regulate cell growth and cell division . They balance ph level and keeps tissues intact . The presence of cytokinins makes coconut water anti-carcinogenic and anti -aging . Cytokinins show anti-thrombotic activity, meaning it helps prevent the formation of blood clots.

It contains Electrolytes . Coconut water is good for replenishing fluids and electrolytes after a workout. Electrolytes are minerals that maintain proper fluid balance. It has 5 essential electrolytes namely potassium, sodium, magnesium, phosphorus and calcium. Many people argue that coco water is not as good as the sports drink . But studies show that coco water is as effective as sports drink to rehydrate . Even if you don’t buy that unless you do the heavy training you can totally drink coco water .

Coconut water is a storehouse of nutrients . The best part is the potassium content which we all fall short of . But you should drink it in moderation as a glass has roughly 46- 60 calories . So sip some natural goodness for great health benefits .

5 Ingredients You Should Add To Coffee

It’s not a good morning unless you get a nice cup of coffee. Honestly, I love coffee . Earlier I used to make a huge cup with lots of  sugar, and artificial flavors . I would drink 3-4 cups in the winter season . But when my doc told me that I may get diabetes . I  stopped putting sugar and milk in coffee . Being curious , I started to look for simple ingredients that can be added to coffee . Even I am surprised that I found them in the spices rack in my kitchen . Just a pinch of these ingredients will make you healthier .

Natural Ingredients To Add To Coffee

chai-1179124_960_720Cardamom has an intense aroma and unique taste. It is naturally alkaline, making it an antidote to acid. The acidic nature of coffee leads to an increase in gas in intestines making digestion difficult. As cardamom contains natural carminatives , it relieves the accumulation of gas in the alimentary canal. It possesses anti-inflammatory and anti- carcinogenic properties.

 

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Cinnamon has a sweet, earthy fragrance . The sweet & woody flavor of cinnamon mellow downs the bitterness of coffee . It reduces blood sugar levels & cholesterol levels . It promotes insulin sensitivity and is beneficial for people with Type II diabetes / PCOS . It is anti- inflammatory & helps treat certain types of pain and headaches. It helps lessen the severity of menstrual bleeding too .

 

ginger-1191945_960_720Turmeric is mildly aromatic and has scents of orange or ginger. It gets the yellow color from a compound known as curcumin . Adding turmeric neutralizes the bitter taste of coffee . It helps control chronic inflammation . The one we cannot see but is inside our body resulting in poor sleep, blood sugar, and heart-related diseases . It improves the health of brain mitochondria thus helping in Alzheimer’s & Parkinson’s .

 

nutmeg-1089390_960_720Nutmeg has a nutty but slightly sweet flavor. It is my favorite spice to be sprinkled on coffee . It has high magnesium content that reduces nerve tension . Consuming nutmeg helps eliminate toxins accumulated in liver and kidney . The antibacterial components of nutmeg help in eliminating bad breath . Myristicin and Macelignan are the two essential oils found in nutmeg. They prevent degradation of neurons and improves cognitive health .

 

 

cloves-20122_960_720Cloves have warm earthy flavor . It contains an active compound Eugenol . It prevents the damages caused by environmental pollutants . It also contains a variety of flavonoids .They are ideal for protecting the organs from the effects of free radicals, especially the liver. Cloves improve digestion by stimulating the secretion of digestive enzymes .They are helpful in controlling lung cancer in its early stages.

 

 

These are some of the natural ingredients I like to use in my coffee . What do you add to your coffee to make it interesting ? Comment below .