Boost Your Immune System And Lose Your Extra Fat

Why We Should Add Yogurt In Our Daily Diet ?

2020-11-27T23:44:00.004+05:30

Yogurt is full of essential nutrients , calcium and protein . Adding one cup of yogurt in our daily diet we can get some magical health benefits . But obviously it should be pure homemade and unsweetened .

Homemade Yogurt

Yogurts Strengthen Bones And Lower The Risk Of Osteoporosis : (1)

Yogurts are rich in calcium . It maintains our bone density and strengthen them . Most of aged people are suffering from osteoporosis in which bones become weak and brittle . So a cup of yogurt after lunch would be better and healthy option for them . Even we all should consume yogurt daily to strengthen our bone .

It Helps To Build Muscle : (2)

Yogurt is very healthy diet for those , who workout daily . Yogurt is called power house of protein . After workout if you consume it within 60 minutes , it keeps your body hydrated and helps to build muscle . You can add a cup of yogurt with your breakfast .

It Improves Digestive Health : (3)

Yogurts contain live bacteria , that is probiotic . Probiotics are essential bacteria that are naturally present in our digestive system . Live strain of these good bacteria is found in yogurt . This improves our digestive health , decreases gas , diarrhea , constipation and bloating .

Yogurt As Immunity Booster : (4)

It is rich in important nutrients . It contains protein , carbohydrates , calcium , potassium , phosphorous , vitamin - B and probiotic . These all boost our immune system . Consuming yogurt may enhance absorption of vitamins and minerals . Probiotic helps to reduce inflammation , prevent common cold and flu .

It Reduces Risk Of Cancer : (5)

Along with other qualities , yogurt has anti-carcinogenic property that protest our body from colon and breast cancer .

It Maintains Blood Pressure : (6)

Yogurt contains potassium , magnesium those help to lower high blood pressure and maintain it .

Yogurt For Weight loss : (7)

Yogurt is high calcium food and dairy sources . Research shows this type of food improves our metabolism rate and break down the body fat . Calcium rich yogurt strengthen our bones and helps to be fit and young . A study presented that consuming calcium rich food helps to reduce belly fat .

Yogurt To Whiten Our Skin : (8)

If we apply yogurt on face in different ways and on our body skin we may get magical result . Due to sun burn , air pollution , liver related problems or many others , we see pigmentation , acne , dark spot and complexion on our face . Yogurt may solves all these without side effects .

Yogurt is full of essential nutrients which moisturizes and nourishes our skin . Zinc , presented in yogurt slows down the aging process and reduces the wrinkles . It brighten our skin , reduces dark spots , improves healthy skin growth .

How to use on face :

You can apply yogurt on face . just message over the skin for few seconds and wash with lukewarm . You can apply on your face daily .

As a face mask : Make a paste of yogurt , honey and turmeric powder . Apply on face and leave it for 10 minutes . After that wash it with water .

You can make another paste of yogurt , oats dust , aloevera gel and honey . Use face mask 3 to 4 times in a week .

Yogurt For Hair :

You can add yogurt with your hair pack . Make a paste of henna with yogurt and honey . It strengthen , moisturizes and keeps your hair smooth .

Easy Process To Make Yogurt At Home :

## Heat the milk and off the burner before the milk starts boiling . Let it be cool .

## When the milk becomes lukewarm , we can touch , add yogurt in it . You may add 2 to 3 tablespoon yogurt in one litre milk . Mix well and leave it for 6 to 8 hours or over night in a warm space . After that your yogurt will be ready to eat or you can freeze it .

Who Should Avoid Yogurt : (9)

Homemade yogurt has no side effects . But those with lactose intolerance should avoid yogurt . If anyone has milk allergy , should not eat .

Unknown Benefits Of Almonds

2020-11-22T20:08:00.002+05:30

Almonds : (1)

Almond is native to Iran and Central Asia . It was spread by humans all over the world .
But the pollination of California's almonds is the largest annual managed pollination in the world .
it is seen that consumption of almonds per person in the world has been increasing .

Almonds

Export / Import :

The US is the dominant supplier of almonds . In 2016/2017 , the country exported about 1.4 billion pounds of almond . Spain , India , China and Germany were the top four countries to import .

What is Almond :

Almonds are the star of the nut show . They come raw or roasted , sweet or salty , sprouted or unsprouted , but always crunchy and satisfying . Actually almond is seed . Almond plays a number of roles in our diet .

Nutrients of Almonds : (2)

Almonds contains mono unsaturated fats , carbohydrates , fiber , sugar ( little amount) , calcium , iron , magnesium , potassium , vitamin A , B ,D ,E .

Health Benefits Of Almonds :

1) Almond lowers the heart risk : (3)

Almonds improve lipid or fat levels in the blood . This can benefit heart health . studies say , almonds are full of anti oxidants . So consuming almonds increases the antioxidant levels in the blood stream , reduces blood pressure and improve blood flow . Hence lower the heart risk .

2) Almonds lower overall cholesterol levels : (4)

Almond are rich in unsaturated fat . It lowers low density lipoprotein ( LDL) or bad cholesterol . A study shows , almond is rich in vitamin E , that is an antioxidant , that can help stop the oxidation process that causes cholesterol to clog the arteries . Also maintain the level of high density lipoprotein (HDL) or good cholesterol .

3) Almonds reduce the risk of diabetes : (5)

Almonds are rich in mono unsaturated fatty acids , which balance the amount of glucose in our blood and control its absorption . Hence almonds control the blood sugar level and diabetes .

4) Almonds lower the cancer risk : (6)

Studies show that people taking almonds have lower risk of breast cancer than the others who don't take almonds . Almonds are rich in vitamin E , that lowers the risk of colon cancer .

5) Almond acts as a immunity booster : (7)

Almonds are full of antioxidant , vitamins and minerals . Taking almond in the morning empty stomach or with breakfast is a balanced food and boost our immunity system .

6) It helps to reduce weight : (8)

People consuming almonds have lower rate of obesity . Almonds boost our metabolism and burn more calories .
Almonds also lower the women's total cholesterol , triglycerides , fasting blood sugar and diastolic blood pressure too .

Almonds For Our Skin :

Almonds contain good fat , that is very good for our skin . Almonds have anti-aging property . Almonds are rich in vitamin E , which nourishes and softens the skin when applied daily as almond oil or almond milk . You can mix dust almond with your face pack .

Almonds For Hair Growth :

Almonds are full of mono fatty acids and vitamin A , B and D which are essential for hair growth , prevents dandruff . Almond oil nourishes and moisturizes the scalp . It promotes healthy and required blood flow , that promotes hair growth .

Best Time To Consume Almonds :

In the morning in empty stomach if we take almond before exercise , we get best health benefits . Else you can take with with your breakfast . Soaked almond in water overnight is best , because soaked almond is tan free .

How Many Almonds Should We Take Per Day :

In summer We can take 4 to 5 almonds per day and in winter we can take 9 to 10 almonds .

Risk :

People having nut allergy should avoid it . Many of us , who take medicine for high blood pressure , obesity , diabetes should avoid almond .

Can Pregnant Women consume Almonds ?

Consuming almonds during pregnancy is safe . As almond is rich in vitamins , carbohydrate , minerals , it is very healthy food and very good to eat during pregnancy . Still , it is advisable to consult with doctor , since it may allergic reaction .

Why You Should Eat Oatmeal Everyday ?

2020-10-18T16:16:00.005+05:30

Today We Will Discuss Oats Benefits And If You Are Not Taking Oats At Breakfast Then Start Today

Oats is the most healthy and nutritious food in this world . It is rich in nutrients and vitamins . Its scientifically proved that oats reduces heart disease and has many others health benefits . Oats helps to reduce weight and very good for our skin also .

Health Benefits Of Oats :

Oats For Health Benefits

It helps to reduce blood pressure :-

Oats is rich in antioxidant and contained with avenanthramides , a type of antioxidant . Avenanthramides may help lower blood pressure level by increasing production of nitric oxide which dilate blood vessels and leads better and smooth blood flow .

Control blood sugar :-

Oats is full of fibers which is essential to improve insulin response and hence reduce blood sugar .

Lower the risk of heart disease :-

Oats contains soluble fiber . So eating oatmeal will control blood sugar level , lower bad cholesterol and prevent heart disease .

Control the risk of asthma :-

Study shows that parents who feed oatmeal their children , those children have lower risk of asthma in later life .

Oats helps to get relief or prevent constipation :-

It is contained with soluble fiber which improves our digestion power and prevent constipation .

Reduces the risk of cancer :-

A study from Harvard University has found that whole grain oats seems to lower the chance of dying from cancer . It reduces mainly hormone related cancer like breast , prostate or ovarian cancer .

Provides body stamina :-

Oats is full of vitamins and minerals . Oatmeal is low in calories . Nutrient rich food oats contains with Magnesium , Iron , Copper , Manganese , Phosphorus , Selenium , Zinc etc . Rich in great carbohydrate and protein source , provides high energies and enhance immune system .

Best way to eat oatmeal :-

Having oatmeal at breakfast has the most benefits for our health . Oats with yogurt , fruits like apple , banana and mix dates with it and almonds gives you best result for health . You may add wall nut with it to get more benefits .

Oats for weight loss :-

Oatmeal is very low calorie diet and full of nutrients . It will help you to feel full for longer time .

Oats for skin :-

Zinc , one ingredient of oats reduce inflammaion and kill the acne .

## Boil half bowl oats with water , let it be cool . Then make a paste and apply on face and wait for 10 minutes . Then wash it .

It is very helpful for dry skin . It is natural moisturizer and remove dead cells .

## Add some oats to your bath water and mix little amount of baking soda . It also reduces itching problem .

Oats for hair :-

Oats strengthen hair and helps to grow quickly . And moisturizes and soften hair .

## Make a paste of oats with 1/2 cup milk , coconut oil and honey . Apply on scalp and wait for 40 minutes . Then wash with mild shampoo .

Get more information about turmeric .

Know more about lemon water .

Don't Take Turmeric Powder Without Knowing These :

2020-09-10T12:23:00.004+05:30

What is Turmeric :

Turmeric , a rhizome of Curcuba Longa , a herb known for its medical properties like anti-inflammatory , antioxidant , antimicrobial , hepatoprotective , immunostimulant , anticeptic and anti-mutagenic . Due to these medical properties , turmeric has a great role for treatment numerous human disease from thousand years ago .

Curcumin , the main active ingredient of turmeric is poorly absorbed in our body . When it is combined with black pepper powder , it's bioavailability increases by 2000% . Paperine , the major active component of black pepper , is bioavailability enhancer . So take turmeric powder always with black pepper in a little amount .

Turmeric

Medical Benefits Of Turmeric :

# As an Anti-inflammatory Compound :

Sometimes inflammation is good for our body . Because it helps to fight against antigen . But chronic inflammation reduces our immunity system and lessen our body power .

Curcumin , the main active component of turmeric has an anti-inflammatory property . It prevents our body from chronic disease like sneezing , runny nose , itching etc .

# Turmeric has an Antioxidant Property :

Antioxidants prevent oxidative damages causes by free radicals . The most important oxygen containing free radicals are highly reactive species , capable in nucleus and in the membranes of cells . Free radicals can damage important micro molecules , such as lipids , nucleic acid , proteins , carbohydrates , DNA etc .

The main ingredient of turmeric is curcumin , a most powerful antioxidant , that increases our antioxidant enzymes and also neutralize free radicals owing its chemical structure .

# It helps to get relief from Depression or Neurological Disorder :

Curcumin has an active role in the treatment of various central nervous system disorders . It protects from Alzheimer's disease .

It boosts Brain-derived Neurotrophic factors , results improve aptitude ability and lessen the probability of brain disease and reliefs from depression . It increases the growth of new neurons and strengthen our nervous system , boosts the brain neurotransmitters serotonin and dopamine .

# Turmeric for Rheumatoid Arthritis or Osteoarthritis :

An experiment on 45 people on RA , dividing three groups , curcumin supplement was given to one group and other two groups were given non-steroidal anti-inflammatory drug or a combination of both . Result shows , the curcumin receivers improved more .

Arthritis is an inflammation in joint in RA , its chronic , and also present in OA . Research shows turmeric targets specific inflammatory cells and block certain enzymes that lead to inflammation .

# Turmeric to slow Cancer Growth :

Studies show curcumin lowers the risk of cancer . Though the research is ongoing . Curcumin helps to slow the disease progression .

# It helps to lower risk of Heart Disease :

Curcumin prevents clogging inside arteries . Its anti-oxidant and anti-inflammatory property acts like a antiplatelet that can slow blood clotting though in slow process .

How to take Turmeric to get health benefits :

Best way to take turmeric is making turmeric tea .

## Turmeric Tea :

Boil two cup of water with turmeric powder , filter it , add a very little amount black pepper powder , a whole lemon juice and one teaspoon honey . Don't mix honey with hot water , it should be warm water .Otherwise the activities of honey would be reduced .

## Best time to drink turmeric tea :

Best time to take turmeric tea is the morning time , in empty stomach .

You can drink milk with turmeric powder at night before going bed .

Turmeric for Glowing Skin :

Its anti-bacterial and anti-fungal property helps our skin to be healthy , smooth and glowing . It's anti aging property reduces skin's age .

Those , having acne and itching problem , get rids out of it using turmeric mask .

## How to make turmeric mask :

Ingredients : Turmeric powder

Yogurt

Honey

Multani Mitti

Rose water

Process : Make a paste using turmeric powder 1 tsp , 1 tsp yogurt , half spoon honey , one tsp multani mitti and rose water as required . Apply on face for 10 minutes and wash off it with water .

Apply on face 3 times in a week and get magical result .

Turmeric For Lips :

Mix one teaspoon turmeric powder with one teaspoon milk , make a paste and apply on lips , wait for 5 minutes . Then scrub it and wash off . You will get a smooth and pink lips .

15 Most Wonderful Benefits Of Cinnamon

2020-07-30T00:09:00.000+05:30

What Is Cinnamon :-

Cinnamon is an ancient spice that comes from the bark of Cinnamomum genus of evergreen trees .

Cinnamon is the highest ranked spice in the amount of concentrated anti-oxidant . On research with 26 herbs or spices , most benefits are of cinnamon . It ranks 7th in the total food in the world according to antioxidant . It has 41 protective compounds and gives us a lot of benefits .

Cinnamon

Medicinal Benefits Of Cinnamon:-

Cinnamon is constituent with vitamin A, B, C, E, K and minerals - Magnesium , Calcium , Iron , Potassium , Zinc and Copper .

It cures TB , Bronchitis , Asthma , Allergies , prevent cold , protects brain , prevents and cure many forms of cancer .

It cures 3 main problems :-

A) Gynaecological issues

B) Respiratory illness

C) Digestive problem

1) It Lowers Bad Cholesterol :-

People with type 2 diadetes , taking 1gm or 1/2 tsp of cinnamon per day has shown beneficial effects on blood makers . It reduces 'bad' LDL cholesterol and triglycerids and increase 'good' HDL cholesterol .(1)

2) Control Sugar Level :-

Cinnamon decrease the amount of glucose that enters into blood stream after meal and helps to lower the sugar level . (2)

3) Reduce Inflammation :-

Cinnamaldehyde is the incredible compound that gives cinnamon its odour and flavour . It can ease swelling and prevents blood platelets from clumping together . Its anti-inflammatory qualities block certain substances associated with abnormal cell growth . (3)

4) Reduce effects of PCOS :-

Polycystic Ovary Syndrome is a hormonal disorder that causes ovaries to enlarge with small cysts on the outer edges . Cinnamon tea or cinnamon infused water with honey mat help reducing the effects of PCOS . (4)

5) Lower The Menstrual Pain :-

It is shown that woman taking cinnamon tea feels lower pain or anxiety during menstrual period than others . (5)

6) Fights Against Infection Or Fungi :-

Cinnamaldehyde , one of the main active compound of cinnamon helps to fight various kind of infection . It treats respiratory tract infections caused by fungi . (6)

7) Helps Digestive problems :-

It helps to absorb of nutrients from food and prevents bad effects of fat food . Cinnamon eliminates bad bacteria in digestive tract . (7)

How To Take Cinnamon For Medicinal Benefits :-

Soak cinnamon in a cup of water overnight and in the morning you have to drink it in empty stomach . After 30 minutes you can take your breakfast .

You can make cinnamon tea . Infuse cinnamon powder 1/4th tsp with worm water and mix honey . You can take it before meal .

Cinnamon To Reduce Weight :-

It activates the hormones that suppress hunger . Reduces bad effects of eating high fat food . It increase metabolism rate . Taking cinnamon tea per day may reduce 3 to 4 kg per month . It works fast if you take it with chia seed . (8)

How To Cinnamon For Weight Loss :-

Boil water and add cinnamon after boiling . Don't boil cinnamon , it may reduces the qualities of it . Collect the water , let it to be slight cool and mix honey .

Best time to take it is in the morning in empty stomach and at night before sleeping .

You can also infuse cinnamon dust with worm water and mix honey to make cinnamon tea .

Cinnamon For Improve Our Skin Quality :-

Its antioxidant , antibacterial and anti fungal property makes it useful against acne and skin blemishes .

Cinnamon improves blood flow to the surface of the skin , results a moist skin . (9)

How To Apply On Face :-

Mix 1/2 tsp cinnamon powder with 1 tsp honey , mix lemon juice and make a paste . 1st apply on very small portion of your skin to test if it suits or not . It may red your face or pimples it .

If suits , apply on face . Leave 10 minutes and wash it .

Do it once in a week .

Benefits Of Cinnamon For Hair :-

Cinnamon helps to grow hair strongly . It can boost blood circulation in the scalp . So more oxygen and nutrients can reach to hair follicles , nourish and rejuvenate them , it leads to better and healthier hair growth . (10)

How To Apply On Hair :-

Take cinnamon dust , honey and coconut oil or olive oil , mix them well . Apply on scalp and hair , leave it for 30 minutes . Then wash with mild shampoo . You can do it once twice in a week .

Risk Or Side Effects :-

1) If someone take medicine for diabetes or heart disease , he should consult with doctor .

2) Someone with liver problem should avoid it .

3) Sugar patient or after surgery , patient should not take it .

4) Pregnant woman or breastfeeding mother should not take it .

5) A normal person intake it maximum 4 grams in a day . More can effect on liver .

There are 2 types or cinnamon , regular cinnamon or cassia and true cinnamon or ceylon . Ceylon is costly and not available everywhere . Cassia is available in super market . A compound 'Coumarin' is more in cassia , which is harmful for liver and less in ceylon . So cassia should be taken in lower dose , 1/2 to 1 tsp in a day .

Does Ginger Boost Your Immunity ?

2020-06-17T02:03:00.001+05:30

13 Benefits of Ginger:

Ginger is full of nutrients and bioactive compounds that have powerful benefits for your body.

1) It is loaded with gingerol, which has anti-inflammatory and antioxidant properties. It appears to be highly effective against nausea and morning sickness during pregnancy.

According some studies, that included a total of 1278 pregnant women, taking 1.1-1.5 grams of ginger can reduce symptoms of nausea.(1)

2) Ginger is very helpful to reduce muscle pain. It does not work instant. If you take regularly, after one week you can identify the difference gradually.(2)

3) Ginger has anti-diabetic property. In 2015 a study of 41 participants with type 2 diabetes taking 2 grams of ginger powder per day lower fasting blood sugar by 12%.

4) It helps to reduce stiffness in osteoarthritis.

5) Ginger improves digestion power. It reduces gas that formed in the intestinal tract during digestion. It relief or prevent constipation.

6) It reduces menstrual pain.

7) It lowers cholesterol level. In a 45-day study of 85 individuals with high cholesterol, taking 3 grams of ginger power significantly reduced cholesterol markers.

8) Ginger can enhance brain function directly. It improves reaction time and working memory.

10) It helps to fight against common cold.

11) Many researches show that ginger helps to prevent cancer.

12) Ginger helps to reduce extra fat also.(3)

13) Most important fact about ginger is, it reduces migraine pain. When this pain raises too much , taking ginger tea within 2 hours gap, end of the day it would be amazing, 80% pain will be cured.

Ginger

How to Intake Ginger:

Basically ginger is used as a spice in our kitchen. In many recipes we use it. But the best way to intake it is as ginger tea or ginger syrup. I personally avoid ginger syrup, because it contains sugar. I just avoid it. You can take as ginger tea , which has most benefits in our body.

Ginger Tea:

This immune boosting ginger tea is a warm and soothing tea loaded with nutrients, anti-inflammatory, detoxifying properties.

Ginger Tea

Process of Making Ginger Tea:

Take one piece of 2 inch peeled ginger and cut into slices.

Take 2 cups of water and warm it for 2 minutes. Add ginger slices and boil it for 10 minutes or until it reduced to 1 cup .

Filter the ginger water and mix with half lemon juice and one spoon of honey.

Perfect Time for Taking Ginger Tea:

Good time to drink ginger tea is after heavy meal. Best is in the morning after breakfast. Ginger is believed to really jump start the food absorption and the rate at which your metabolism works. So this makes ginger tea a great drink to have after eating food early in the morning.

* After attending any heavy lunch or dinner party, you can take only ginger water and it will digest food quickly.(4)

Side Effects of Ginger:

1) Leads to Diarrhea: Consuming large quantities of ginger may causes Diarrhea.

According to experts , it accelerates the passage of food and stool through the intestines and causes unrest that often leads to restlessness and weakness too. (5)

2) Causes Bleeding: We all know that ginger has anti platelet properties. In that case, excessive intake of ginger may cause bleeding.

3) Affects Heart: Heart experts recommend that those taking blood pressure medication should avoid ginger intake.

Frequently Asked Questions:

1) Is ginger tea helpful to reduce fat?

Yes. It increases our digestion power and very helpful to reduce extra fat.

2) Is it good drinking ginger tea on an empty stomach?

No. Ginger can stimulate your digestion and induce bile secretion. So ginger tea is not recommended to be consumed on an empty stomach. So eat something before taking ginger tea.

3) Can be taken during pregnancy?

Yes. You can take 1 to 1.5 grams of ginger. It reduces nausea and morning sickness.

4) How much ginger should be taken by a normal man or woman?

One can intake any form of ginger maximum 4 grams in a day.

Increase Immune System With Lemon Water

2020-06-09T18:49:00.000+05:30

How Lemon Water Helps To Burn Fat And Boost Our Body

Benefits of Drinking Lemon Water:

1) It promotes hydration of our body.
2) Lemon is good source of vitamin c and flavonoids , which
are antioxidants . Antioxidants help remove free radicals
that can damage cells from the body.
3) It supports weight loss.
4) It helps prevent kidney stone also .
5) It improves our skin quality .
6) It helps to detox our body.
7) It lower blood pressure .

Lemon Water

How to Take It:

Just mix the lemon juice of a whole one with one glass of
warm water .

When to Take It:

Our body is extremely dehydrated by the time we wake up . While we sleep, we lose a lot of water through breathing .
So the best time of day to drink lemon water is morning
when you wake up . It helps to replenish what we lost over night.

Nutrition:

One squeezed lemon weighing 48 grams contains:-

* Energy: 10.6 cal
* Potassium: 49.4 mg
* Vitamin C: 18.6 mg
* Folate: 9.6 mcg
* Vitamin B-1: 0.01 mg
* Vitamin B-2: 0.01 mg
* Vitamin B-5: 0.06 mg

Current dietary guidelines recommend an intake of 75 mg of vitamin C per day for a woman aged 19 years and older and 90 mg per day for man.
Smokers need 35 mg per day more than nonsmokers.

I take it daily in empty stomach . It helps a lot to reduce extra fat . You may infuse honey or ginger in it .

Why We Should Increase Our Immune System ?

2020-06-07T16:50:00.001+05:30

Increase Your Body Fitness And Reduce Extra Fat

Hi , I am Sandy . This is my 1^st blog . Actually last two years I go through some simple diet and little exercise and do now for loosing extra fat and to be fit and healthy.

We all are too busy to take care of our body . Its not too difficult , but we simple avoid it giving some excuses . A little change in daily life can give us a healthy life.

There is an another purpose to start my blog. We all are worried about Covid-19 , which has spread badly all over world . Whole world is fighting against this . We use proper mask, hand sanitizer when we are out of home . Still is it secured enough ? Many doctors , nurses, police and health workers are also affected . Lockdown is not properly maintained and its may be not possible in highly populated India . So the one and only way to fight against Corona virus is to improve our immune system . So that if we are affected , our body can resist it . I follow some proper diet and exercise , I want to share with you my diet plan and daily routine so that you can improve your body fitness , immunity power and also reduce extra fat .

Here I attached my photo when I was 78 and when I became 62 changing some diet and exercise without going gym or taking any food product of weight loss . In my next blog I'll share my diet with you .