RukhFooducate

Does Hypothyroidism causes weight gain?

noreply@blogger.com (RukhFooducate) — Sat, 03 Jan 2026 12:50:00 +0000

Hypothyroidism or underactive thyroid is a condition when the thyroid gland in the human body doesn’t make enough hormone named thyroid. it is butterfly shaped gland found in the front region of neck. It controls the way one’s body make use of energy. It has an impact on almost all the organs of the body even your heart. Early symptoms go unnoticed but later on develops into high cholesterol and heart problems.

The correct way to diagnose this condition is by blood tests and is treated by hormone medicine which is mostly safe and effective.

Symptoms

Hypothyroidism is a condition that develops slowly and takes years to develop.

Initially, a person with this condition will start gaining weight and suffer fatigue. As you age, the more obvious symptoms may appear that includes the following:

Tiredness
Increased Sensitivity to cold
Constipation
dry skin
weight gain
Swollen face
Coarse hair, skin and even voice
Muscle weakness
Muscle aches
Irregular and heavy menstrual cycle
Bradycardia which is slowed heart rate
depression
memory issues

Hypothyroidism in infants

Infants have these condition dues to being born with the gland or incapable gland. If this isn't diagnosed early then the following symptoms will eventually appear:

poor growth
weight gain issues
feeding problems
constipation
dry skin
yellowing of the skin and white of the eyes
soft swelling near navel

It is important to get proper treatment otherwise physical and mental development problems will result eventually.

Hypothyroidism in children and teens

There symptoms match the symptoms of an adult. Symptoms include

Short stature due to poor growth
Delayed development of permanent teeth
Delayed puberty
Poor mental development

Causes of hypothyroidism

The numerous reasons include

· Hashimoto disease (an autoimmune disease)

· Inflammation of the thyroid called as thyroiditis

· Congenital hypothyroidism meaning its present since birth

· Surgical removal of thyroid or part of it

· Radiation treatment of thyroid

· Medicine

· Iodine intake

Impact of diet and nutrition on hypothyroidism

The thyroid gland uses iodine to make thyroid hormone. However, if a person suffers from any autoimmune thyroid disease then they develop sensitivity to iodine and it impacts negatively on the body. High dose of iodine in diet plan or even iodine related supplements can worse the condition.

Thyroid and weight gain

As discussed earlier, body uses food as energy even during the periods of rest as organs uses energy to maintain life. This is known as the basal metabolic rate (BMR). BMR has an impact on energy balance. As the BMR is higher, more calories are burned leading to weight loss whereas when BMR is low, low calories burned leading to weight gain. So, when a person has thyroid disorders, high thyroid hormone eventually rises BMR and low thyroid hormones decreases BMR. Consequently, low BMR leads to weight gain in thyroid disorder individuals.

No Guilt Eating Biryani

noreply@blogger.com (RukhFooducate) — Fri, 19 Dec 2025 08:02:00 +0000

No Guilt Eating Biryani

The name biryani is derived from Persian word “birian” that “fried before cooking” pointing to original Persian dishes like pilau. The Mughals using refined technique and Persian ingredients, elevated the biryani. This was then adapted with local Indian spices creating diverse regional styles like Bombay, Hyderabadi biryanis.

Birayni is usually considered as junk food whereas no such ingredient has negative impacts on the health. It is all about the portion size, cooking technique and food pairing.

Nutritional Analysis

Let’s breakdown the key ingredients that comes together to make biryani.

Carbohydrates are in the form of rice, which are the primary source of energy. Next is the protein which can be either chicken or mutton for the muscles and satiety. Fats are the oil used which gives biryani flavor and is beneficial for hormonal health. Lastly, micronutrient’s such as cloves, turmeric and cinnamon, are present that have anti-inflammatory properties.

Portion Control

Portion size matters in all of your meals. Portion size is determined by your calories intake per meal according to your total energy expenditure. In simple words your calories IN must equal your calories OUT.

Balance the plate

In the case of biryani, the remaining food groups are milk and vegetables. Therefore, pairing the biryani with salad and raita will cover that up.

Let’s suppose you are taking in 1 cup rice, 1 serving size of chicken with ½ cup salad and ½ cup raita, your plate is approximately 500 kcals.

Eat timely

The ideally time for consuming biryani must be lunch or early dinner which not be later than 8 pm.

Regularity

Eating a specific dish that has high calories or high carb content should not be consumed on daily basis specially if you intending to maintain a healthy weight or cut down weight. Having it once a week or twice a week is enough. Total elimination for a certain dish can be avoided by decreasing the frequency in which it is consumed rather totally avoiding it.

Homemade versus restaurant style

One can never know for sure how much of oil/ghee the chef has added for it to taste good.

Dark SIDE OF OZEMPIC: WEIGHT LOSS AT WHAT COST

noreply@blogger.com (RukhFooducate) — Mon, 15 Dec 2025 06:21:00 +0000

Dark SIDE OF OZEMPIC: WEIGHT LOSS AT WHAT COST

Ozempic also known as semaglutide is drug approved in 2017 by FDA for the diabetes-2 patients. It is actually a weekly drug designed for the purpose of controlling blood sugar levels by initiating pancreas to produce more insulin. Ozempic was never meant to be used for weight loss reasons but for the past few years, the trend of taking ozempic for the purpose of weight loss has greatly amplified.

How does ozempic function

Ozempic mimics a naturally occurring hormone. As the levels of this hormone level increases, it signals the brain for satiety so you don’t consume more food. Not only that it makes you stop eating but also it slows down your digestion just like bariatric surgery does to a patient. It results in a person eating less and less food eventually leading to weight loss.

Ozempic for weight loss

Weight loss by ozempic is not as straightforward as it seems. It just doesn’t target your "fat" but also your "lean mass" which is basically not fat. This has increased concern regarding muscle mass and strength loss.

A recent study conducted on mice has shed light to some interesting facts not known before. The study suggests that muscle mass change wasn't as much yet produced weaker muscles.

Concerns

According to researchers, ozempic induced weight loss was about 10% lean mass decreased. This wasn't from the skeleton muscle but from other tissues such as liver which lessen about half the original size. Although, research is needed in humans to prove if this is the case in humans or not?

Loss of mass in active organs is part of a healthy weight loss said by Ran Hee Choi, PhD, research instructor in nutrition and integrative physiology at U of U health and co-first author of the study. It is not plausible that mass loss observed in the case has any opposing effect on the health, says Takuya Karasawa, PhD, post-doctoral researcher in the U of U molecular Medicine Program and co-first author on the study.

However, just like loss has an effect so does gains have the same effect. Therefore, loss of fat leads to loss of skeleton mass without having poor quality of life. As we grow older, muscle mass decreases and so does the mobility. Hence, it is concerning for adults over the age of 50.

Oats: The Clean Fuel for Weight and Sugar Control

noreply@blogger.com (RukhFooducate) — Sun, 07 Dec 2025 19:21:00 +0000

Oats: The Clean Fuel for Weight and Sugar Control

Oats, originally knowns as Avena sativa, origins form the grass family of plant called the Poaceae. These edible seeds of oats have landed in our breakfast bowl due to their have high nutritional value, dietary fiber as well as phytochemicals. Their benefits from controlling diabetes and cardiovascular diseases to curing certain cancer has made them an important ingredient in today’s life.

Comparison to most grains, oats have the highest protein levels which is 11- 15%. Starch being 60%, lipids is 5- 9 % and beta glucan being 2.3 and 8.5%. Lastly, phytochemicals, trace minerals (calcium and Iron) and vitamins Bs are present.

Oat Starch

The type of starch present in this is the resistant starch that escapes digestion and provides fermtation of carbohydrates. Also, helps in the production of necessary metabolites.
Oat protein

Oats have high protein content with unique protein compositions. They have Albumins (water soluble), Globulins (salt water soluble), Prolamins (soluble in dilute alcohol) and glutelins (soluble in acid/bases) proteins.

Dietary Fibers

Dietary fibers are edible components of carbohydrates that are neither digested nor absorbed by the upper GI tract. They have positive impact on the blood glucose levels as well as blood cholesterol levels.

B-glucan is present in oats having numerous benefits. It prevents sharp rises in the blood sugar levels immediately after a meal. FDA claims that daily intake of 3g of soluble B glucan can decrease the dangers of coronary heart diseases (FDA 1997; Amundsen et al. 2003; Berg et al. 2003). It has anti-cancerous property as it reduces the compounds that are causative agents of colon cancer (Sadiq Butt et al. 2008; Bode and Dong 2009; Hsueh et al. 2011), reduce blood cholesterol level (Ripsin et al. 1992; Amundsen et al. 2003; Chen et al. 2006) and reduce blood pressure (He et al. 2004). 0.75g of serving is the recommended amount of b-glucan (Flander et al 2007).

Lipids

The lipids in oats are in higher quantity than any other cereals. They are excellent source of energy and unsaturated fat.

Phytochemicals

The antioxidant property of oats comes due to the presence of phytochemcials. These antioxidant prevents from cancer, heart diseases, vision problems and infections.

Therefore, oats being the magic foods should be incoperated in our diets for a healthy living.It can be concluded that oats aid in the following benefits:
Weight loss
Diabetes control
Prevention of heart diseases
Improving digestive health

Coffee Unfiltered or Creamed: the story of black vs. Milk

noreply@blogger.com (RukhFooducate) — Tue, 04 Feb 2025 21:07:00 +0000

Coffee Unfiltered or Creamed: the story of black vs. Milk

Coffee comes in every form and taste. From bold black to creamy milky coffee. From a bitter and stronger taste to lighter and sweet taste. The creamy milky coffee is just an extension of the black coffee. However, with the change from black to creamy comes a change in its calories and nutritional content.

There is war between the two types of coffee, let us know in the comment section who wins the war.

!- Caffeine levels

Black coffee being its purest self is the strongest with caffeine levels of 96mg whereas with milk coffee, the caffeine levels are diluted by the addition of milk. Hence, making milk coffee lighter and sweet unlike the black coffee which is stronger and bitter in taste.

2- Calories

A simple black coffee is about 4kcals while milk coffee is four times the calories of black coffee which is about 60kcals in a cup. The reason being the milk addition. However, if you add sugar in it, the calories automatically increases.

3- Nutritional value

Nutrients in both types of coffee differ from each other due to the sole reason which is milk. Milk increases the nutrional content of the coffee. Let’s see the differences:

*Nutritonal Value*	*Black Coffee*	*Milk Coffee*
Carbs	0.17g	4.8g
Protein	0.3g	3.3g
Calcium	2mg	120mg
Iron	0.02mg	0.02
Potassium	50mg	140mg

It is clear that the addition of milk has a great impact on the overall nutritional value.

4- Polyphenols Bio-availability

Polyphenols are the antioxidants that are present in coffee. A antioxidant is a molecule responsible for neutralizing free radicals in the body that can harm cells, tissues and organs. Antioxidant are great for the body’s health as the prevent diseases such as cancer and heat diseases.

A study was carried out by Nestle in Switzerland where group A was given black coffee and group B was given milk coffee. They were blood tested after 12 hours for ferulic, iso-ferulic and caffeic acidss . The results concluded that addition of milk had no impact on the bioavailability of polyphemols.

5- Acidity

Coffee itself has a high pH levels so adding milk neralise it so it is advised to people with high acidity levels to avoid black coffee and switch to milk coffee but increase their water intakes.

5- Oesophageal Cancer

Drinking a very hot cup of black coffee can increase of the chances of getting oesophageal cancer which can be reduced by the addition of milk. The reason behind is that a extremely hot cup can increase chances of getting thermal burns in te esophageal area leading to cancerous tissue formation.

Bottom line

If you are looking for a drink to lose weight and be energized all day long, then opt for black coffee. Though, if the case is to get a good taste, intake the nutritional benefits of coffee and you have acidity issues then opt for the milk coffee. Nevertheless, keeo yourself hydrated by drinking lots of water and water rich foods such as cucumber.

Common Reasons For Hair Loss In Females

noreply@blogger.com (RukhFooducate) — Mon, 08 Jun 2020 16:07:00 +0000

Common Reasons For Hair Loss In Females

Hair loss is problem that both gender faces. The causes behind hair loss is not only one but many. It could range from simple and temporary to a complex reason. Simple reasons could be deficiencies of certain nutrients and complex reasons could be an underlying health condition that could contribute to hair fall.

Today's blog is all about the common reasons for hair fall specially in females. Our diet plays an important role in the health of our hair and so do our hormones. Read about all the common reasons of why hair fall occurs.

Too much vitamin A

While vitamin A is good for your hair health, too much of it can has a dangerous impact on your hair. Since, this vitamin is a fat soluble so it gets stored in the body. Too much of it causes hair to grow at a quicker rate, causing hair to fall out quicker than the body can replace it.

The daily value of vitamin A 5000IU per day for adults. If you stick to the daily value and not overdue this, you can reverse this toxicity impact on your hair health and your hair will start growing at their normal pace

Not enough Protein

Your hair is made up of protein so when you do not consume enough protein, your body starts to cut off the supply of protein to hair follicles in order to use the available protein for other purposes.

Not only does meat and eggs are a great source of protein but meat-free options are available too. This include legumes, nuts, diary, and soya beans to name a few.

Iron Deficiency

Another reason for hair loss could be that you are iron deficient. Iron is responsible for the production of hemoglobin that carries oxygen which is essential for the growth and repair of hair follicles. This stimulate hair growth. However, with the deficiency of iron, hair growth and repair is affected. You can treat hair loss by treating your iron deficiency.

Vitamin B Deficiency

Vitamin B complex are water soluble vitamains so they can’t be stored in the body. You need to consume them daily. Vitamain B7 also known as biotin deficiency has been known to cause hair fall. Vitamin B7 is responsible for healthy nails and hair. It is also referred as vitamin H (for Hair).

The daily value for biotin is 30 microgram/day. However, the deficiency is rare since biotin is present in almost all the foods such as dates, whole grains and many more.

Weight loss

Sudden weight loss can cause hair thinning as your body is under stress or you may not be eating right. Deficiencies can occur that can cause hair loss. Another reason for sudden weight loss could be eating disorder. Anorexia and bulima are the common eating disorders and need to be treated.

However, deficiencies due to sudden weight loss can be fixed by eating the right amount of food and right portion.

Thyroid Hormone

Thyroid is an organ located in your neck region. It is responsible for controlling metabolism, development and growth of human body. If thyroid hormone levels are out of balance, then they may cause hair loss. If that’s the case, then you must get this treated and your hair will start growing back.

PCOS

PCOS is the imbalance of reproductive hormones in females leading to weight gain, hair thinning and other issues. This can be controlled and treated by changing diet, incorporating exercise to name a few treatment strategies.

Medications

Medications such as blood thinner or blood pressure drugs could have a negative impact on hair health. In this case, your doctor could change the medication or lower the dose.

Hair Treatments

Using chemicals, hair curlers and other tools could damage your hair a little too much that has a negative impact on the hair root which can lead to hair not growing back. Tight braids, corn rows and hair weaves even could be the reason behind hair loss as well.

Pregnancy

It is of a kind of physical stress. This type of hair loss is seen after the baby is born. Need not to worry as hair grows back after a couple of month of delivery, if proper meal plan is followed.

These are few of the major reasons why you could be losing hair. Try to eat right and let your hair breath. Don’t use curlers and other chemicals on a daily basis.

Stay Cool, Look Good and Smell Good in Summers

noreply@blogger.com (RukhFooducate) — Fri, 29 May 2020 11:57:00 +0000

Stay Cool, Look Good and Smell Good in Summers

It’s that time of the year when everyone is rushing to the refrigerator for ice cubes and the coldest drink that they can find. Not forgetting the remote of air conditioner. Isn’t that true?

Most people believe that these soda’s and ice cubes are a way to tackle the heat and stay cool in this super scorching heat while truth is different, its not the best tactics and certainly not going to help you. They may be giving you a cooling sensation for the next 10 minutes or so but after that the opposite happens. So, isn’t better to have a long time relief then a quick relief which is followed by the opposite of what you desire?

Before heading on to the right foods for the summer season, let me explain why these instant cooling effect drinks are a bad idea. The reason being that they will provide you with the cooling sensation while also constricting your blood vessels. These constricted blood vessels cause decrease in blood flow and so reduce loss of heat that is being produced in the body. Hence, the opposite impact of what you intended.

Not only do you need to feel good but smell and look good as well, right? So, choose wisely this season. Let’s get on with the blog and stock up your refrigerator with the mentioned below items.

Smell Good

The one nutrient that has been linked to body odors is zinc. Zinc is necessary for the detoxification as well as waste management process. So, try to consume good amounts of zinc. Your daily recommended intake of zinc should be 8mg for women and 11mg for man.

Zinc can be found in foods such as

Shell fish,
Dried watermelon seeds
Nuts
Diary
Eggs
Meat
Whole grains
Legumes

Another factor that leads to bad body odor is the imbalance of blood sugar. Make sure you are not consuming a lot in one go. Keep your portion size small and your meals frequent rather than one or two large meals a day.

Stay Cool

During summers, a lot of minerals and water is lost that will make you feel tired and lazy. To keep your hydration levels normal and yourself active, have coconut water as it is loaded with electrolytes, simple sugar and minerals. According to research, it has antiaging and anticancer properties. Cucumbers, bell peppers and lettuce are a great choice as well.

Lemon water is another excellent choice. It not only detoxifies your liver but also balances pH levels in the body, boost immune system as lemon contains vitamin C and are good source of minerals and electrolytes. Next is water melon as it is 90% water. Sugarcane juice can be a great option for those who exercise and workout. It not only gives you cooling effect but also a good dose of natural sugar and proteins.

Water based vegetables are recommended. Less oil based food items are advised since they are not water rich. Light digestible food items are advised during summer season. The reason behind this is due to fact that body is already losing plenty of water and with digestion process of heavy food eliminates water even further.

Vegetables that can be recommended are as follow:

Cucumbers
Tomatoes
Bell Pepper
Spinach
Carrots
Mushrooms
Pumpkin

Look Good

The heat can have a damaging effect to the hair and skin. Protect them from the heat by eating the right foods. Add vitamin E rich foods to restore the quantity of hair during summer season. Vitamin E rich foods includes

Eggs
Flax seeds
Sprouts
Nuts
Vegetable Oil

Heat can cause damage to the skin by formation of wrinkles, age spots and rashes. To avoid this, include vitamin A rich food. Mangoes are one of the excellent foods that are high in vitamin A. For a youthful and glowing skin, add selenium rich foods to your diet. These includes cottage cheese, brown rice, eggs, onions, mushrooms and sunflower seeds.

Peppermint Benefits

noreply@blogger.com (RukhFooducate) — Sun, 17 May 2020 19:48:00 +0000

Peppermint Benefits

Peppermint is one of the most versatile plants available to the human beings. It is used in different industries for different purposes due to its versatile benefits. It is used medicinally, in hygienic products, in cooking, in beverages and even as an ingredient in insecticides. However, the focus of this blog is the benefits of consuming peppermint on our health. So, lets get started.

Headaches and migraines

Peppermint is known to be a muscle relaxant therefore it can lessen certain kinds of headaches. Peppermint oil provides a cooling sensation as well as increases blood flow due to the presence of menthol in it.

A study was conducted on 35 participants that suffered from migraines. Peppermint oil was applied to their forehead and temples which caused a significant decrease in pain after 2 hours.

Fresh Breath

Did you know that peppermint is being used as a common flavoring in toothpaste? Not only that peppermint has antibacterial properties as well that aids in the process of killing germs that causes dental plaque.

In a study, people who went through spine surgery were made to rinse their mouths with peppermint, tree oils and lemon oils, They experienced improvement in their bad breaths.

Also, another study in which school girls were given peppermint mouth risen experienced improvements in bad breath than those that were in the control group.

Improve Sleep

Since it is caffeine free with an addition of being a muscle relaxant, it helps you relax before bedtime if you consume it before bedtime.

Although, there is not enough research present that indicates that it enhances sleep. However, in a study on mice given peppermint oil enhanced their sleeping time.

Weight loss

Peppermint does not have calories plus it has a sweet flavour to it so makes an ideal choice for those losing weight.

A study conducted on 13 people who took peppermint capsule felt reduced appetite than those who were not taking peppermint.

Digestive Problems

It helps relieve digestive issues such as bloating, indigestion and problems of gas.

In four clinical trials conducted on about 2000 children, taking peppermint aided in decreased frequency, length as well as severity of abdominal pain.

Allergies

As peppermint contains rosmarinic acid which is linked to reduced symptoms of allergies such as itchy eyes and runny nose.

In a randomised trial of 21 day study with 29 people who has seasonal allergies were given oral supplements containing rosmarinic acid. They experienced decreased allergic reaction and fewer symptoms.

Weight Changes in Ramadan

noreply@blogger.com (RukhFooducate) — Thu, 14 May 2020 18:42:00 +0000

Weight Changes in Ramadan

Weight changes during Ramadan are a major concern. Before we head on, what do you think? Do people lose or gain weight in Ramadan? Well, the answer to this question is yes for some and no for others. Why? Everyone is fasting. Then, how come some lose and some gain? The answer lies in the eating habits of every single individual. That differs and that is the main reason behind the changes in weight.

Fasting in Ramadan is just like intermittent fasting, the 16/8 method. Muslims fast for approximately 16 hours a day and then have 8 hours for eating and drinking. How they consume this time period determines what weight changes they will be going through. If you have not already seen the blog on intermittent fasting the head over to the blog.

Why people gain weight in Ramadan?

Some people may have experience weight gains during this month. There are plenty of reasons that justifies the weight gain and all these reasons fall under the eating habits category.

Iftaar Mistakes

What do you normally see on iftar tables? Probably, your answer contains one or more fried items? Yes or no? Typically, in Ramadan, iftar tables have more than one fried item. These fried items have been deep fried before are served. Deep frying adds too many calories as well as they are high in fat. Calories plus bad fat? Suppose you are having one from each fried item cooked on the table, how many calories are you eating? How many bad fats have you consumed. You probably didn't count, Rukhfooducate is here to enlighten you about the calories you ate in those fried items. Here are some of the most famous ones:

One small aloo samasos has 240 calories
One Pakoras has 70 calories
One roll has 60-60 calories

Not just that if we add up the fancy drinks that are present on the table, they add up more to the calories. For instance, the following picture illustrates the calories presents in the two most commonly present at iftar tables.

Other than that, due to they have been fasting all day, people tend to consume everything provided on the iftaar table. This leads to overeating. Hence, calories consumed more than the desired calories for an individual.

To know what to eat in iftar you can check out the blog on what to eat during iftaar under ramadan tips.

Sehri Mistakes

Next, moving on to sehri, the next next mistake that is right away eating, individuals tend to sleep. By doing so, you deprive your body of the chance to burn the calories you just ate. Not only that, but having a big meal and sleeping right after can be more harmful. Eating the right suhoor is important. You can check this blog for what to eat in suhoor

Hence, these small mistakes can lead to gaining unexpected weight during the Ramadan time.

How people lose weight in Ramadan?

In one short sentences i can say that you can lose weight by not making these mentioned above mistakes if you really want to lose weight. Other than that:

Eat slowly so your stomach can send signal to the brain and tell you when to stop when full. Hence, prevents overeating.
Try not to consume everything right away. Have small breaks.
Have a healthy suhoor and iftaar. Check the blog for what to eat in suhoor and iftaar.
Workout but not intense. Work out blog is available for you to read.
Hydration. Most important one. Keep drinking water. As much as you can.
Try not to sit all day. Keep your body active.

Hope this blog will help you. Tell us your favourite iftaar and suhoor menus in the comment section.

What to eat during iftaar?

noreply@blogger.com (RukhFooducate) — Tue, 12 May 2020 17:44:00 +0000

What to eat during iftaar?

Having a balanced meal during iftar is crucial for the body as it will help restore body;s lost energy as well as will aid in fasting the next day. Every muslim should make an extra effort in consuming the right foods to get proper nutrients that body needs. It is an opportunity to nurture an eating habit that will stay with you after ramadan ends. Here are few tips that will help you have a healthy ramadan.

Rukhfooducate advises to break the fast with dates and water. Pray your namaz. If you consume fruit chaat, do not consume anything else for another 30 minutes at least. It is due to the reason that fruits digest the fastest and can causes digestive stress and fermentation with other meals. You should be having:

Sufficient fluids.

This is a must to keep yourself hydrated. Have your water and fresh fruit juices as much as you can.

Hydrating vegetables.

These include cucumbers, lettuce or any other veggies high in fiber and hydrating properties. They not only make you feel cook but are a great choice to keep your skin healthy and avoid constipation during Ramadan.

Potassium rich fruits

This includes dates and bananas. They hydrate you quickly. Plus, dates are powerhouses that will give you instant energy.

Avoid These Items During Iftaar

Fried items.

They are loaded with loads of calories that will deprive your body of all the benefits of fast during this month.

High sugar foods.

Sweets and chocolates is a big no as they will be an INSTANT source of weight gain.

Carbonated drinks.

Say no to processed juices/beverages and carbonated drinks. Stick to water or you can have coconut water. If you like fruit juices, make sure they are fresh.

Is Intermittent Fasting Effective

noreply@blogger.com (RukhFooducate) — Fri, 08 May 2020 01:22:00 +0000

Is Intermittent Fasting Effective?

Intermittent e fasting is type of diet that have been followed around the world for the purpose of losing weight and gaining control on eating habits as well as avoiding unnecessary binge eating. The question here is that is intermediate fasting effective for all the reasons mentioned? Or is it just another fad diet in the market? Can a nutritionist recommend you this sort of diet? Well, the answer is in the blog so I suggest you keep reading.

What is intermittent fasting?

Intermittent fasting is a cycle of fasting and eating. Intermittent fasting tells you the time period of fasting in a day or week. However, presently there are no guidelines given about what foods to eat and what to avoid.

Types of intermittent fasting

The different type of intermittent fasting exists that involves different fasting periods. A person can choose which suits him/her best and can start with it. First, let’s talk in detail what time periods are available to an individual to choose from or what are the different types.

The 16/8 Method

The one and only rule of this diet is that you have to fast for about 16 hours every day and the rest of 8 hours of the day are for eating. During the fasting time, you are allowed water, coffee and tea. Most of the people prefer the time period of noon to 8 pm.

Eat-Stop-Eat

This type of intermittent fasting requires the person to fast from dinner to the next day dinner, that’s about approximately 24 hours fast. A person can do this once a week or even twice. This may require lots of patience to fast for entire day. Proper hydration is strongly recommended for this diet.

5:2 Diet

This sort of diet encourages a person to eat 25% of their recommended calories for two days and eat normally for the next 5 days of the week. For most people, 25% calories from recommended intake falls between 500 – 600 calories (it can differ from person to person depending upon their caloric requirement).

Nutritionist point of view

As these diets claim that they are an effective strategy towards weight loss, one can’t deny that the will aid in the weight loss process. However, the main question to ask is that are they healthy for the human body and are they more effective than the other traditional methods? Let’s talk in detail

Where the 16/8 method is considered, it requires you to fast for 16 hours a day and does not abstain you from taking in your required calories. It also promotes weight loss and increases your metabolism according to studies. Apart from that, it may lead to individuals eating more during their eating period ( not everyone but for some and can present a huge problem). Also, this diet may not be for everyone and one should consult his/her dietitian before starting this (specially people with health issues).

In eat-stop-eat method, there is an obvious weight loss through caloric deficit. However, no evidence is present that indicates that fasting for the whole day will be more effective than being on caloric deficit every day. More research is still needed to prove benefits of such diets, Also, if one is not eating right during the eating period then nutrients deficiency can occur. Your food choices should be healthy.

5:2 diet is another diet that encourages you to be on caloric deficit for two days in a week and eat normal for the rest of the five day of the week.

The main drawback of these diets is that no information regarding what kinds of food one should be eating and the ones to be avoiding is present at the moment. This way, a person could be eating a fast food meal which has calories more than 1500 which could be more than his/her maintenance calories. So, he/she wouldn’t be on a caloric deficit anymore and that kills the main idea of intermittent fasting which is to be on a caloric deficit.

Next drawback that I have noticed is that after the fasting period is over and an individual is allowed to eat. Their poor dietary choice as well as the need to reward themselves for being able to fast for the required time period will make the whole experience a fail. Thus, abolishing the whole purpose of fasting.

According to a 2017 research that was published in American Medical Association, intermittent fasting did not help more in the weight loss process than any other traditional practice. Participants who practiced alternate-day fasting and those who went caloric deficit lost the same amount of weight over a period of one year.

My Verdict

Intermittent fasting is a good option as long as you are having nutrient dense meals, not binge eating and not doing it too much (by that I mean, not doing extra fasting, must stick to the rules of it). However, if you can’t control your cravings and eat a little too much during eating period then I strongly advise against this diet as you will not be losing weight instead you will be gaining more than ever. Intermittent fasting may be easy and cheap but it requires you to be fully committed in order to carry this out as well as not give in to the cravings. Lastly, consult your dietitian before starting it.

What is Heartburn? | How to Treat & Prevent HeartBurn?

noreply@blogger.com (RukhFooducate) — Sun, 03 May 2020 17:22:00 +0000

What is Heartburn? | How to Treat & Prevent HeartBurn?

Hello, hope you all are having a fabulous ramadan. A lot of people have complained of heartburn during ramadan. Therefore, this blog is all about how to address the issue of heartburn. We will be discussing the foods that needs to avoided in order to get rid of heartburn condition and what else needs to be done. Without a further ado, let's get started:

What is heartburn?

It is the burning sensation in your chest that may last for couple of minutes or even hours. Your body tries to push its stomach content back into your esophagus ( tube that connects your stomach and mouth). This reflux movement creates the sensation of burning.

Why does this happen?

It happens due to overproduction of stomach acid that causes this.

Certain foods are responsible for the increased acid production. These foods include
Acidic Juices ( oranges, grapefruit)
Acidic Foods ( tomatoes, oranges)
Caffeine
Chocolate
Carbonated Drinks
Aspirin
Food high in fat
Smoking

Other reasons for heartburn could be hiatal hernia or any other primary disease of the esophagus.

What can be done to get rid of heartburn?

Let's talk about how one can treat heartburn or prevent this problem

1- Your meals should be frequent but small. Practice small portion size to prevent any incidence of heartburn.

2- Don't eat just before bedtime or laying down. At least have, a gap of 2-3 hours

3- Avoid wearing tight fitted garments if you are suffering from heartburn.

4- Avoid high fat meals.

5- Avoid caffeine.

6- Say no to alcohol and smoking.

7- Lose weight if you are overweight.

8- Lastly and most importantly, eat a nutritionally balanced diet.

Mac N Cheese

noreply@blogger.com (RukhFooducate) — Mon, 20 Apr 2020 14:14:00 +0000

Mac N Cheese

Hello, the recipe for the easiest and delicious mac n cheese is here. Follow the steps and voila you will get a plate full of cheesiest mac and cheese. Here is the recipe:

Ingredients:

- 3 cups of milk - 1 cup of pasta - 1 tbsp of butter - 1/3 cup of cheese - Salt & pepper as per your choice

Directions:

1- Heat your milk.

2- The, add in your pasta and wait all the milk has been dried up.

3- Afterwards, add your cheese, butter, pepper and salt into it. Mix it well.

For visuals, visit youtube channel at : Mac N Cheese

4- Serve the way you like it.

Mint Margarita Recipe

noreply@blogger.com (RukhFooducate) — Mon, 20 Apr 2020 14:08:00 +0000

Mint Margarita Recipe

Hello, the following is the recipe is for mint margarita.

Ingredients:

-Mint (1 cup) -Water (1 glass) -Lemon Juice ( 2 tbsp) -Sugar as per your choice -Sprite/7up

Directions:

1- Add water into the blender followed by mint, lemon juice and sugar.

2- Blend it well.

3- Afterwards, add in sprite/7up into the blender with your mixture.

4- Blend it well. Voila, your mint margarita is ready!!

For visuals visit youtube channel here : Mint Margarita Recipe

Chocolate Banana Bread

noreply@blogger.com (RukhFooducate) — Sun, 19 Apr 2020 15:13:00 +0000

Chocolate Banana Bread

Hello. This blog is about the recipe for the delicious chocolate banana bread. It's super easy and super yummy. Without any futher ado, here is the recipe

Ingredients you will be needing for this recipe:

3 bananas 2 cups all purpose flour

1 tsp baking soda

1/2 tsp salt

1 cup melted butter 1 whole egg and one yolk 1 cup granulated sugar 2 tsp of milk 1 tsp of vanilla extract 1/2 cup chocolate

Directions

1- Mash your bananas

2- Mix the dry ingredients in a bowl. Add your flour followed by salt and baking soda. Mix them well.

3- Prepare your wet ingredients. In a separate larger bowl, add melted butter followed by one whole egg and an egg yolk. Afterwards, add in your sugar, milk and vanilla extract. Mix all the ingredients. Make sure its smooth and all the ingredients are incorporated.

4- Add bananas to the wet ingredient bowl. Mix it using a spatula.

5- Add your dry ingredients into the wet ingredient bowl. Do this step in installments. Don't add in all the ingredients in one go. Keep mixing it with a spatula.

6- The end product must be really thick. Last but not the least, add in your chocolate and mix it.

7- Preheat the oven at 350 Farhients and add your prepared loaf pan into the oven for about 45 minutes. However, keep checking it with a tooth pick.

Watch the youtube video here - Chocolate Banana Bread

Date Coffee Smoothie | Healthy & Nutritious Snack

noreply@blogger.com (RukhFooducate) — Sat, 18 Apr 2020 11:51:00 +0000

Date Coffee Smoothie | Healthy & Nutritious Snack

Hello. This blog is about the recipe for a nutritious and healthy smoothie that tastes delicious as well. This smoothie is going to keep you full for longer with providing you with nutrients.

We are using dates that are not only good source of antioxidants but are also brain boosters, reduces blood pressure and good for balancing blood sugar levels in the body. Next ingredient is the banana which is good source of potassium and are heart healthy fruit. Another important ingredients is the almond that is good for lowering cholesterol levels, lowering blood sugar levels as well as promotes weight loss.

This recipe gives you two cups of Date Coffee Smoothie.

Ingredients you will be needing :

I glass Milk 2 -3 Dates 1 Banana 3/4 glass of Brewed Coffee 4- 5 Almonds

Directions

Pour your bananas and milk into the blender. Along with that pour half of the brewed coffee and save the other half brewed coffee for later. Blend your ingredients well. Afterwards, add in your remaining ingredients dates, almonds and the remaining brewed coffee into the blender. Blend everything well. Voila, the end result is your healthy and nutritious smoothie.

Visit our Youtube Channel for Visuals : https://www.youtube.com/watch?v=xbncCvtW0LA

Coronavirus Survival Tips

noreply@blogger.com (RukhFooducate) — Tue, 24 Mar 2020 11:40:00 +0000

Coronavirus Survival Tips

Coronavirus is rapidly spreading from one person to a 10 more people that infects another 100 people. How? By one handshake, one cough and one gathering. Hence, RukhFooducate decided to do another blog on COVID-19 Survival Tips.

1- Handshakes are cancelled

As the line above says no handshakes. No hugs. You put yourself on risk and those you will meet afterwards this handshake. Or you will infect the other person who is going to infect more people after this handshake. Stop the chain by not hugging and no handshaking.

2- No face touching

The virus enters your body through your mouth, eyes, and nose. (It gains access in your body through your respiratory tract.)

So, if by chance you touched a surface that was infected with this virus and touched your face, the virus will gain entry into your body. So, no touching your face.

3- Handwash

If by any chance you touched a surface that was infected, all you need to do is properly wash those hands with soap and water. Wash it for more than 20 seconds. Sing a song while washing if that helps.

4- Boost your immune system

Your immune system is the only defence you have against this virus considering the fact that there is currently no vaccine available. Boost your immune systems with healthy foods. The list is given here - Coronavirus Precautionary Measures

5- Exercise

Make is a habit to exercise for at least 30 minutes everyday. Its keeps your body strong and healthy. It helps strengthen your immune system that will fight off the virus if it gains entry.

6- Sleep

Lack of sleep has a negative impact on your immune system so make sure you get at least 7 hour of sleep everyday.

7- Disinfect Surfaces

Keep disinfecting your home. Keep it wet for 3 minutes prior to drying.

8- Improve air quality

Lastly, improve the quality of ai inside your home by using a humidifier. The reason being that viruses dislikes humid air so let then feel unwelcome in your home by using a humidifier ;)

Keep Yourself and Everyone Around You SAFE.!!

Coronavirus Precautionary Measures.

noreply@blogger.com (RukhFooducate) — Thu, 19 Mar 2020 12:03:00 +0000

Coronavirus Precautionary Measures.

This blog is all about the Coronavirus. The speed at which it is rapidly spreading is alarming and all of you need to take action before it spreads further. Action that you need to do is take care of your hygiene, socially distance yourself from everyone and eat food that will boost your immune system. Immune system can help eliminate this virus. So, let’s start this blog by first discussing how this virus spreads and how you can eliminate it from your life physically and through your diet.

How Coronavirus spreads?

1- It spreads from person to person close contact.

2- Through respiratory droplets of an infected person when he/she sneezes or coughs.

3-This virus can be transmitted if you touch an object that has virus on it and then touching your face, mouth, eyes or hears. (Although this is thought not to be the main way but since it may be the way the virus spreads, let’s take precautionary measures)

Protect your Self and People Around You!

Since there is no vaccine present at the moment, therefore everyone needs to take precautionary measure to prevent getting exposed to this virus. How? Read below

1-Social distancing as it spreads from person to person

2-Clean your hands more frequently. Probably with soap and water than with sanitizer. The reason being that it kills the virus and washes away the virus from skin.

3-If you are using a hand sanitizer, make sure its 60% alcohol.

4-Stop touching your face.

5-If you are sick then stay at home, wear a mask, cover your mouth when you sneeze/cough and socially distance yourself from everyone.

6-Get adequate sleep

7-No smoking

8-Lastly, clean and disinfect frequently touched surfaces such as doorknobs, tv remote etc.

Boost your immune system

If, God forbid, the virus gains entry in your system, you have to fight it off. By you, I mean, your immune system. You have to be internally strong to fight this virus. How? Eat these foods for a healthy immune system

1- Vitamin C

Vitamin C has been previously used to fight common cold. It maintains a healthy skin that provides a good barrier to external environment that includes germs and other invaders.

For smokers, it is highly advisable to increase their vitamin C intake. Vitamin C is rich in citrus foods (lemon, oranges, tomatoes), onions, sweet potatoes kale, cauliflower, brocooli.

2- Vitamin D

Vitamin D has been in the news for its boosting immunity properties. To prove this, a study was conducted in 2017 where 25 randomised trial found that taking vitamin D supplements have mild protective effect on the respiratory tract infections. Also, it is highly effective for those who are vitamin D deficient. If you are deficient and you take 2000 IU per day then you have high chances of staying well.

Vitamin D is found in salmon, egg yolks, mushrooms, soy milk, orange juice and foods fortified with vitamin D.

3-Zinc

Zinc is a mineral that is involved with your white blood cells responses to an infection. A study found that zinc reduces common cold length by 33%. Zinc is found in meat, eggs, diary nuts, whole grains and legumes.

4-Tumeric

Enough evidence is not present at the moment. Although whatever evidence that has been presented suggests that it increases immune function. Luckily, it is added in Asian dishes commonly. So, don’t stop consuming this daily.

5-Echinacea

It is a herb that has been reported to prevent common cold. Also, studies suggest that it has mild protective effect on the upper respiratory infections.

6- Garlic

It has antibacterial and antiviral effects. Also, helps fight common cold.

7- Fruits and Vegetables

Eat plenty of fruits and vegetables. Incorporating these phytonutrients will help fight infections and boost immune system

What not to eat duringg?

NO refined carbs and sugar

According to research, these foods impair your immune system. Increase in blood sugar levels will cause complications and increases risk of infections.

Which Is The Healthier Option For Cooking, Coconut Oil or Olive Oil?

noreply@blogger.com (RukhFooducate) — Fri, 28 Feb 2020 12:44:00 +0000

Which Is The Healthier Option For Cooking,

Coconut Oil or Olive Oil?

The Benefits of Coconut Oil

Coconut oil has been thought of a poor dietary choice due to high levels of saturated fat that leads to increase in blood cholesterol. However, that’s not the case entirely. It has a good impact on your good cholesterol, also known as, HDL. Coconut oil have MCTs that are slightly different than saturated fats as they are processed more efficiently for energy instead of being stored.

Oils and the Cooking Process

Smoke points is the burning point where the oil produces clearly visible bluish smoke. All the oils present have different smoke points that differ from one another.

When an oil is heated beyond its smoke point, the main structure of fat will start to break down that is known as denaturing. This process will not only cause the production of toxic free radicals but also let oil lose its nutritional value. Free radicals are known to be harmful to health as they damage the cell leading to prevention of normal cell functioning. Without the normal function, it can contribute to disease and illness.

Saturated Fat and the Smoke Point

According to one claim, saturated fats have higher smoke points. Although, this claim has not yet proven. Coconut oil has smoke point of 350 degrees Fahrenheit. Whereas oils like virgin olive oil, hazelnut, sunflower and avocado oils are known to have a higher smoke points but are unsaturated points. So, the claim can easily be rejected.

Cooking with Coconut Oil

As we have established that the smoke point of coconut is 350 degree Fahrenheit that means that coconut oil heated below this temperature can be of great use but becomes toxic to humans when heated above this temperature. Apart from that, it is still high in fat and carbs so moderation must be achieved for a healthy lifestyle.

Coconut Oil and Saturated Fats

The fat in coconut oil is 90 percent saturated fat. Fortunately, 72 percent of this fat comes from medium chain fatty acids.

The Benefits of Coconut Oil

Olive oil is not only high in vitamin E and antioxidants but also has monounsaturated fat unlike coconut oil which is six times high in its saturated fat content.

Olive Oil and Monounsaturated Fats

A quarter of fat present in olive oil is monounsaturated fat which has been recognized by the American Heart Association has heart friendly fat. Monounsaturated fat lowers your bad cholesterol also known as LDL cholesterol levels. As mentioned above it is a good source of vitamin E and polyphenolic compounds that will fight and prevent inflammation in the body.

Smoking and Melting Point

As mentioned earlier that smoke points are the safe points for an oil, beyond that value the oil becomes toxic and hold no nutritional value to human beings. The smoke point of olive oil is 280 degree Fahrenheit which is comparatively low than that of coconut oil which is 350 degree Fahrenheit.

Another difference is the melting point of the both oils. Olive oil is liquid at room temperature and becomes solid when left in fridge. However, coconut oil is either a solid or liquid at room

When to Use Olive and Coconut Oil

Olive oil can be used for cooking vegetables and meat at low temperature. However, it is recommended to use the less-expensive olive oil then the high quality virgin olive oil that can be used for seasoning of your meals or preparing homemade salads.

Olive oil taste doesn’t go any good to baked goods but coconut oil imparts a good flavor to them. What you can do is replace the fats in your recipe with coconut oil. By fats, it means your margarine, shortening or vegetable oil.

Which Is The Healthier Option For Cooking, Coconut Oil or Olive Oil?

To sum up, both are considered healthy options. However, limited studies are there to prove coconut oil as a healthy food. Therefore, its best to stick to olive oil. A tablespoon of both have about 120caloires and 14grams of fat according to USDA.

Factors Affecting Obesity

noreply@blogger.com (RukhFooducate) — Thu, 20 Feb 2020 10:17:00 +0000

Factors Affecting Obesity

Obesity has become a global issue and it is rising, everyday year, month, day and even minute. What can be done to stop this from growing? Well, the answer to this is simple. We must look into the reasons why obesity is increasing among humans of all races, cultures and genders. By looking at the factors that can influence obesity, we deal with it. We need to look out for these factors to stop obesity from increasing and do something about it.

Prenatal and Postnatal Influences

Early life plays an important part in increasing risk of obesity. According to research, mothers who smoke or are overweight will give birth to a child who has increased risk of becoming obese later in his/her life. Excessive weight gain during infancy increases adult obesity.

Unhealthy Diet

As we are advancing with technologies so are we with are portion sizes. One donut of half the palm hand size has developed into the size of a full palm hand size over the years. One small 250ml cup has been upsized to 500ml bottle for normal drinking purpose.

Apart from that, more refined grains, high content of fat and sugary items as well as high red meat intakes have led the birth of a western diet that is contributing to obesity in children and adults.

Too much Television

Due to interesting and competitive seasons and movies being shown, more people are hooked to their televisions screens that causes binge eating as well as decreases physical activity since more time is spent sitting and watching.

Less Sleeping

Life in the current decade has become increasingly busy, there is less time to take care of oneself and get some sleep. According to research, people who sleep less are plausible to be overweight or obese as hormones are released that increases hunger.

Decreased Physical Activity

As technologies advance, walking is replaced by moving cars, taking stairs has been replaced by electronic lifts, going to the library to look up something has been replaced by the touch of small devices known as mobile phones and laptop. Hence, decreasing physical activity.

Aggressive Marketing

Increasing marketing of unhealthy food have led to increased choice of intake in this modern world.

Stress and Emotional Factors

People tend to eat more when they are experiencing feelings of boredom, stress, anxiety or are upset.

Genetic

According to various studies, the kind of food one tends to eat has impact on the gene expression.

Food Availability

The kind of food people eat is highly the result of the types of food available to them. In supermarkets and local shops in Pakistan, one type of food can be easily spotted. The junk food. It is available almost everywhere. However, it is hard to find a bowl of salad or fruit or any other unprocessed or healthy item in a local shop.

Also, the cost of healthy versus the junk and unhealthy is huge. For instance, a packet of chips will cost around 10 to 50 rupees, whereas, a bowl of salad/fruit will start from 120 onwards.

Medications

Weight gain is a side effect of many pharmaceutical drugs. Antidepressant is one of them.

Engineered Junk Food

Since the basic concept of junk food is to a longer shelf life and a taste that is too good to be true, they are heavily engineered and are far from whole foods.

Practice MindFul Eating

noreply@blogger.com (RukhFooducate) — Tue, 18 Feb 2020 12:40:00 +0000

Practice Mindful Eating

Today’s blog is short with some really help tips on how to be mindful of what you are putting in your body. Quantity and quality holds sheer importance for a healthy body and mind. Make sure you follow these steps every day and at every meal.

1 Cook your own food/Prepare your food

2 Your meal should fit in to one plate. No extra plate. No upsizing. Nothing

3 Sit at a table

4 Slowing eat and chew thoroughly

5 There should be no multitasking is allowed. This include no television and no gadgets of any sorts.

6 Slow eating will signal your brain when you feel full. Don’t ignore your brain. Stop eating when your brain sends you the message of satiety.

7 When you are about to snack. Remember you’re bored not hungry.

8 Have your meal with people you love.

9 Be thankful for the meal in front of you

10 All your sensory senses must be working. Focus on food’s appearance, taste, smell and lastly texture.

Health is not merely the absence of illness

noreply@blogger.com (RukhFooducate) — Sun, 09 Feb 2020 13:28:00 +0000

Health is not merely the absence of illness

When the word “health” pops up, what comes to your mind? Is it diets? Vegetables? No more desserts? Well, the official definition released by the Constitution of the World Health Organization (WHO) has stated that “health is not merely the absence of disease but also it is a state of complete physical, mental and social well-being”.

According to the definition delivered to us by WHO, it can be understood that health is not only the absence of diseases but it is also composed of bodily, emotional, intellectual, social and material parts that are vital to the human being for a healthy self.

As WHO clearly states the types of health that are important for a person to be considered healthy, it is important that we maintain our health through a healthy lifestyle rather than waiting for the time until we are sick to set things right. Maintaining wellness and optimal health is a lifelong commitment.

Steps that can help us maximize our health includes; eating a balanced diet, physical activity, managing stress, being optimistic, engaging in activities that will enhance connection with people as well as screening for diseases that may present at risk.

Keeping in mind the definition provided to us by WHO, we can say that a person who is incapable of socializing in his/her daily life or has a sedentary lifestyle, cannot be considered healthy. In comparison to this person, a person with a good social life and physically active lifestyle is considered a healthy person. Moreover, a person in capable of managing stress will not be considered healthy. Not forgetting that diet also plays an important role for a person to be physically fit.

Therefore, it can be concluded that health is not just absence of diseases but it is physical, emotional and mental fitness. Anyone lacking in these will not be considered healthy. An individual need to be physically, emotionally and mentally fit in order to be called as healthy.

Health Benefits of Consuming Flax Seeds

noreply@blogger.com (RukhFooducate) — Fri, 24 Jan 2020 10:19:00 +0000

Health Benefits of Consuming Flax Seeds

Flax seeds are tiny oil seeds that are either brown or yellow in appearance. Lately, flax seeds have gained a lot of popularity due to the presence of omega 3, fibers and unique plant compounds present in them. Flax seeds have abundant advantages to human health. Hence, consuming them will only do you good. Make sure you grind them to avail benefits to the fullest.

This blog is going to be all about the few major benefits of flax seeds.

1- Satiety and Weight Control

Flax seeds have soluble fiber which helps to slow digestion in the stomach. Thereby, giving your hormones the time to be activated and trigger the feeling of fullness. Therefore, less appetite and less calories intake.

A meta-analysis of 45 studies concluded that consuming 30grams of flaxseeds aided in reduction of body waist measurement and body weight.

2- Antioxidants

Flax seeds are a rich source of lignin’s that are plant compounds that have estrogen and antioxidant properties. Due to their antioxidant properties, they help lower risk of cancer.

3- Lower Blood pressure

Flax seeds have shown to lower blood pressure. In a Canadian study, people who ate 30gram of flax seeds daily for six months had lower systolic and diastolic pressure by 10mmHg and 7mmHg.
In another eleven studies, those who took flax seeds daily for about three months, had their blood pressure lowered by 2 mmHg.

4- High Quality Protein

Flax seeds contain plant based protein that contains amino acids arginine, aspartic acid and glutamic acid.

Numerous studies have proved that consuming flax seeds protein help improve your immune system, lowers cholesterol and has antifungal properties.

5- Control Blood Sugar

Few studies indicated that type 2 diabetic patients who consumed 10-20 grams of flaxseed powder daily for about a month had their blood sugar levels reduced by 8-10%.
This effect is due to the presence of insoluble fiber content in flaxseeds. Insoluble fiber helps slow the release of sugar into the bloodstream. Thereby, reducing blood sugar levels.

6- Omega 3 fatty acids

Flaxseeds contain omega 3 acids which have inflammatory effects. Not only that but omega 3 in flaxseeds help fight osteoporosis which will reduce the risk of bone fractures.

7- Digestion

Flaxseed help in digestion and improve bowel movement. The effect is due to the presence of insoluble and soluble fibers in flaxseeds. Soluble fiber aids in softening of the stool so it can be easily eliminated from the body, whereas, insoluble fibers aids in stimulation of digestive system to move waste through the gut and promotes bowel regularity.

8- Supple Skin

A study found that giving flaxseed oil to women aided in decreasing skin sensitivity and skin roughness. It helps improve skin hydration and smoothness.

Health Advantages Of Chia Seeds

noreply@blogger.com (RukhFooducate) — Tue, 14 Jan 2020 11:54:00 +0000

Chia Seeds Health benefits

Chia seeds are not just any seeds but they are loaded with tons of nutrients that are helpful for the human body, heart and brain. Read to know all about them.

Good Fat

There are both good and bad fats. Chia seeds have the good fats that called omega 3 in the form of alpha linolenic acid. Not as effective as the one from fish oil but still has many benefits. Alone omega 3 has so many benefits that a whole blog can be written on this. However, we will stick to the topic for now.

Omega 3 is good for eye health, brain health and heart health. Apart from this it even helps fight anxiety and depression.

Antioxidants

Although the size if chia seeds is small but don’t get deceived. They are loaded with countless antioxidants that aid in preventing cancer, autoimmune diseases and ant inflammation. Also, act as anti-aging agents.

Promotes Weight loss

A study conducted in 2017 concluded that people who ate 30 gram or more of chia seeds daily for six months reduced their waist circumference by 3.5cm as compared to those who ate oat bran.

Lowers Cholesterol

Not only do they are the good fats but once they enter your body, they lower your bad fat too. The bad fat includes triglycerides and LDL cholesterol. Also, they increased HDL cholesterol that is good for the heart.

Blood Sugar Controlled

Spikes and instant decrease in blood sugar levels can contribute to chronic diseases. A study by European journal of clinical nutritional found that eating chia seeds with bread aided in stabilizing blood sugar levels in the participants for two hours after consuming them.

Five Signs You Are Not Eating Sufficient Protein

noreply@blogger.com (RukhFooducate) — Sat, 11 Jan 2020 12:35:00 +0000

Five Signs You Are Not Eating Sufficient Protein

Protein is a vital component of our diets as it is the building block of cells and have important functions in the body that cannot be performed by any other. Therefore, a must daily consumption of protein is recommended. Around 10% to 20% of your total calories must contain protein. The values changes according to your weight or if your body is in stress state. Some of the signs of not consuming enough protein are: -

Increased hunger

Apart from all the functions in the body, they provide the feeling of satiety, without them, you might feel increased hunger. So, in order to avoid the unnecessary hunger pangs and future binge eating, RukhFooducate advises you to keep in check of your protein. Have sufficient amounts of protein daily.

Immune system

The immune system of our body is the defense against any foreign particle. They keep u safe and healthy. However, if you are not consuming enough protein then you are going to experience prolonged sickness or there might be slow wound healing as your body’s defense mechanism is not functioning properly. It needs protein.

Edema

It is a condition where tissues retain water. People with edema have puffy ankles, feet or hands. Lack of protein intake leads to edema. How, you ask? The science behind is that protein retains salt and water in the blood vessels. Now, a lack of protein can’t do that. As a result, this causes leakage of water into tissues that results in puffiness. Hence, edema occurs.

Fatigue

It is normal to feel tired after a workout or a long walk. However, do you feel tired after a good night sleep? If you answered that with a yes, then you might be suffering from anemia.

Anemia is the condition where inadequate oxygen is being transported to tissues due to lack of red blood cells count. The reason for this is decreased consumption of iron, folate and vitamin B12 which are mostly found in protein. Therefore, anemia condition could be your body’s way of talking to you to eat more protein.

Hair, Skin and Nail Health

Hair, skin and nails are all made of protein. Protein is the main component that keeps them alive, shiny and healthy. Without sufficient protein, your nails, hair and skin are not going to appear healthy. In fact, your skin will start to look brittle and so will your nails and hair.