DOES HIGH PROTEIN DIET AFFECT KIDNEYS?

Despite a controversial belief otherwise, new evidence suggests that diets high in protein do not adversely affect kidney function. A widely held and controversial myth that high-protein diets may cause kidney damage in healthy adults has been debunked by scientists.

The kidneys are remarkable organs that filter waste compounds, excess nutrients and liquids out of the bloodstream, producing urine.

Some say that your kidneys need to work hard to clear the metabolites of protein from your body, leading to increased strain on the kidneys. Adding some more protein to your diet may increase their workload a little, but this increase is quite insignificant compared to the immense amount of work your kidneys already do. About 20% of the blood your heart pumps through your body goes to the kidneys. In an adult, the kidneys may filter around 180 litersof blood every single day.

High protein intake may cause harm in people with diagnosed kidney disease, but the same doesn’t apply to people with healthy kidneys. The two main risk factors for kidney failure are high blood pressure and diabetes. A higher protein intake benefits both.

In conclusion, there is no evidence that a high protein intake harms kidney function in people who don’t have kidney disease.

On the contrary, high protein diet has plenty of health benefits and may even help you lose weight.

6 HEALTHY WEIGHT LOSS BREAKFAST RECIPES

A heavy breakfast keeps you active all day and having a calorie-checked yet filling breakfast can act as a booster for you throughout the day. If you are preparing to follow a diet, start your planning with weight loss breakfast ideas. As they always say, you should have breakfast like a king.

So we thought of bringing to you 6 weight loss breakfast recipes so that you could try these at home and give an awesome kick-start to your weight loss program.

1. Mixed Sprouts Poha for Weight Loss Breakfast

Sprouts are really good for digestion and also for your healthy skin. Also, it plays a vital role in regulating blood sugar levels by increasing the activity of hydrolytic enzymes. Poha or flattened rice is a rich source of Iron and fiber and we all know that fibers act in the absorption of the fat content of the body. Because of these qualities, it qualifies as one of the best weight loss breakfasts for you.

2. Oats Idli for Weight Loss Breakfast

This recipe contains oats and black gram, both of which are highly beneficial in weight loss. Oats are high in dietary fibers and minerals such as Manganese, Thiamin, Magnesium and Phosphorous. It is also very low in saturated fats, sodium and cholesterol. Also, it has very low-calorie count which naturally aids weight loss.

3. Grilled Corn & Capsicum Sandwich Weight Loss Breakfast

This is one another healthy weight loss breakfast you can have. Corn provides the necessary amount of carbohydrates required by the human body. Corn is also a rich source of manganese.

4. Cottage Cheese Parathas for Weight Loss Breakfast

Paneer paratha is an extremely popular North Indian breakfast recipe, which also qualifies as one of the weight loss breakfasts. It is low in sugar and cholesterol and is a rich source of calcium and proteins. Cottage cheese or paneer is actually a fat burning food, which makes this dish a weight loss breakfast.

5 Chana Dal Pancake for Weight Loss Breakfast

Chana Dal pancake is an ideal option for breakfast because of its low glycemic index. You can also add various vegetables to make it more nutritious. Chana Dal has an ability to utilize blood sugar effectively. Chana Dal mixed along with vegetables and curd is extremely beneficial for health.

6 Masala Cheese Toast for Weight Loss Breakfast

With the goodness of whole wheat bread, Masala cheese toast is a perfect Indian breakfast to lose weight. It’s quick, easy and makes you feel full even in a single toast. Apart from the carbs and protein, Masala cheese toast also contains Vitamin A, B3, C, folic acids, calcium, iron, and zinc.

Always keep in mind that following a weight loss diet doesn’t just go with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to maintain your health and help lose weight quickly.

FRUITS ARE THE WEIGHT LOSS NEW ROUTE

Fruits are the natural healthy snacks filled with vitamins, fibers, minerals, various antioxidants, and plant compounds. According to the report by World Health Organization (WHO), consuming around 80-gram of a variety of fruits and vegetables every day lowers the risk of serious health issues like diabetes, high blood pressure, cancer, and heart diseases.

Recent studies have also proven that eating certain fruits can help in weight loss as fruits are high in fiber and low in calories. And hence, fruits play a critical role in long term weight management.

Here is a list of some of the best easy available fruits for weight loss:

• Apples

An apple a day keeps the weight away!

Apples are high in fiber which ultimately, helps in the weight loss process. A medium-sized apple gives the body an average of 4.4 grams of fiber. Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories overall, which helps you lose weight. And hence, low-calorie fruits like apple are more filling and you may eat less of other foods.

• Oranges

Oranges cut down weight loss challenges!

Like many other citrus fruits, oranges are high in vitamin c and fiber, and low in calories. Eating just one medium orange a day (85 calories) can help boost your fat-burning efforts and also a very satisfying snack. Some studies have found that instead of drinking orange juices, people should consume orange slices as its more beneficial. It has also suggested that rather than drinking fruit juices, people should eat whole fruits. This results in less hunger and calorie intake, and increases the feelings of fullness.

• Watermelon

Watermelon won’t make you like itself!

Watermelon- a tasty, juicy, refreshing, healthy and inexpensive fruit is also a good alternative in the weight loss process. This stimulating summer fruit is high in water content—about 92 percent—making it a good option for people looking to lose weight. Just 1 cup of watermelon provides up to 41-60 calories which makes it a weight loss friendly fruit. This juicy fruit keeps you hydrated, can be enjoyed fresh and cubed in a fruit salad. 

• Tomato

For weight loss no potato, only tomato!

Usually, people consider tomatoes in vegetable but it’s definitely a fruit. Tomatoes are very low in calories; an average-sized tomato is just 22 calories and a large one is 33 calories. This powerful red fruit is full of antioxidants which burns fat and helps in weight loss. Tomatoes are also considered as an appetite-suppressant food, which means they have high amounts of water, air and fiber and hence, reduce appetite.

Fruits are an essential part of a healthy diet but you can’t just burn fat and shed weight by simply eating these fruits. The weight loss can only be increased if you burn more calories than you consume. Striving for physical activities like gyming, exercising, and yoga alongside consuming these fruits will surely help you in achieving your ideal weight.

7-DAY KETO DIET MEAL PLAN FOR WEIGHT LOSS

A Keto diet plan is a low carb and high-fat diet that initiates the procedure of Ketosis in the body. Keto diet plan has several benefits such as it improves fat burning process, fastens weight loss, increases energy levels and helps in managing cholesterol.

This is a general one-week ketogenic menu that can be changed depending on individual dietary needs. The following menu provides less than 50 grams of total carbs per day.

Monday

• Breakfast: You can eat two eggs fried in pastured butter served with sauteed greens.
• Lunch: Make spinach, mushroom, and capsicum salad, well fried in olive oil with eggs and chicken/cheese.
• Dinner: Pork chops with green beans cooked in coconut oil.

Tuesday

• Breakfast: Cheese omelet cooked in butter or olive oil.
• Lunch: Salmon tandoori can serve with fresh cucumber sauce and crispy salad.
• Dinner: Roast chicken with cream sauce and sauteed broccoli.

Wednesday

• Breakfast: Bell pepper stuffed with cheese and eggs.
• Lunch: Stir-fried broccoli or mushrooms with cream of palak soup.
• Dinner: Grilled salmon with spinach cooked in coconut oil.

Thursday

• Breakfast: Full-fat yogurt topped with Keto granola.
• Lunch: Tuna salad with poached eggs and served with fresh greens.
• Dinner: Bison steak with cheesy broccoli.

Friday

• Breakfast: Baked avocado egg boats.
• Lunch: Baked French beans with cheese and buttermilk.
• Dinner: Cabbage salad with grated coconut.

Saturday

• Breakfast: Cauliflower toast topped with cheese and avocado.
• Lunch: Cauliflower curry with coconut milk and coconut oil.
• Dinner: Stir-fried red meat.

Sunday

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
• Lunch: Cobb salad made with hard-boiled eggs, greens, avocado, cheese, and turkey.
• Dinner: Asian cabbage stir-fry, sauteed in sesame oil.

Ketogenic meals can also be diverse and appetizing. Although many ketogenic meals are based around animal products therefore, there is large variety of vegetarian options to choose from as well. You can also add a cup of berries in your breakfast to increase the number of carbs in this meal.

 Keto diet snack options are

Snacking between meals can help restrain hunger and keep you on a healthy track while following a ketogenic diet. Some keto diet snack options are:

• Almonds
• boiled eggs
• coconut chips
• kale chips
• berries with heavy whipping cream
• half an avocado stuffed with chicken salad
• greens with high-fat dressing and avocado
• Keto smoothie made with coconut milk and avocado

A healthy 7-day keto diet for weight loss should consist of 20% protein, 75% fat, and only 5% or less than 50 grams of carbs per day. We hope, this article has guided and motivated you to get started on the keto diet meal plan.

Do share your favorite meals of the keto diet with us in the comment section.

HEALTH BENEFITS OF STRAWBERRIES

The strawberry is a hybrid that was cultivated in Europe using wild strawberries from Chile and America during the 18th century. Today, people enjoy eating strawberries around the globe, yet the health benefits of berries are still unfolding.

Let’s discuss some amazing health benefits of strawberries:

• Strawberries boost the immune system

Strawberries are a quick and easy source of vitamin C, which is vital for maintaining good health. It’s great for the immune system which, in turn, enables us to fight off infection or recover more quickly from illness. Unlike most mammals, humans can’t produce vitamin C naturally, so we have to get it elsewhere. That’s when strawberries’ benefits come into play. Just one cup of strawberries contains over 51mg of essential vitamin C and provides around half of your daily requirement.

There’s so much you can do with strawberries – add a handful of them to breakfast cereals, pour them onto ice cream or toss a few in your salad with a healthy sprinkling of black pepper.

• Strawberries help in weight loss

One of the most surprising strawberry nutrition facts is that these delicious berries contain up to 91% water. And when you look at their overall makeup, you’ll see that they’re low in carbs too.

For just 100 calories, you could have an entire cup and a half of strawberries! These tasty berries also contain vital nutrients that may help reduce weight gain, particularly when eaten as part of a balanced diet and combined with HIIT (high-intensity interval training). Maintaining a healthy weight is also one of the most reliable ways to protect yourself from chronic illnesses like heart disease and type II diabetes.

• Strawberries are beneficial for skin

The strawberry’s nutrition facts continue to impress by improving your skin’s elasticity and keep wrinkles away. And thanks again to vitamin C – found bountifully in strawberries – which is essential for the production of collagen.

Collagen is the body’s most prolific protein. It’s a significant part of the connective tissues in ligaments, muscles, tendons, and skin. It’s what gives your skin resilience, structure, and elasticity. However, the natural production of collagen slows as we get older. Thankfully, eating vitamin-C rich strawberries can help promote healthy, younger-looking skin.

And, there are still plenty of other strawberry benefits to enjoy. These juicy wonder fruits contain over 25 different anthocyanins, including:

• Pelargonidin: The fruit’s main anthocyanin, also responsible for the berries’ vivid red color
• Ellagic acid: A powerful polyphenol antioxidant that has many useful properties.
• Ellagitannins: This gets converted to ellagic acid by your digestive system.
• Procyanidins: Highly beneficial antioxidants found in both the flesh and seeds of the fruit.

Add some strawberries to your diet to enjoy their flavor and their incredible health benefits!

EAT DELICIOUS AND LOSE WEIGHT

Eat Delicious and Lose Weight! 5 Most Effective Fruits For Weight Loss

Fruits are filled with vitamins & other essential nutrients which make them a healthy option to enjoy frequently. Fruits can be enjoyed as a good snack option

When you are feeling hungry and can be a great alternative to junk food. We have compiled a list of 5 readily available fruits that you can enjoy to help speed up your weight loss journey.

APPLE

An apple a day keeps the doctor away! Yes, we heard it all! But it also helps you in staying fit.

Apple is the most nutritious and a fitness fruit. It contains 85% water and all the nutrient essentials that your body requires. It is also a high fibrous fruit and it is evident that high fibrous diets help you in staying full and fit for long run!

LEMON

For sure! Lemon is a magical fruit with vitamin C and other important nutrients.it is also rich in antioxidants which basically helps in cleansing the inner body and releases all bad toxins. It certainly will reduce bloating and hence cuts down extra fat. It is also a home for potassium which helps in generating healthy heart and maintains high blood-sugar levels. 

WATERMELON

Watermelons must be your love for summers! But this magical fruit has the best properties that can help in boosting your weight loss journey. This Fruit is almost WATER! It contains 91% water which makes it the king of all the fruits when it comes to the water content of the fruit. It has almost no fat which is again a very interesting fact.

PINEAPPLE

Better Known as ananas in Hindi, it is again a summer friendly fruit with all the major ingredients. Its sweet, tangy and full of energy. Now what else we can ask for?  Its completly loaded with antioxidants which make pineapples responsible for flushing out toxins from the body and helping to reduce weight.

BANANAS

This is a well known fact that Bananas are the most common fruit eaten in India. It is the best beg-pack for your calcium supply. With a number of weight loss properties, it is mostly known that bananas are really helpful in shedding weight. The extra calcium in bananas help in strengthening bones and nails. Bananas are Best!

Fruits are rich in fiber and essential nutrients and vitamins. Consuming them often keeps the body hydrated and rich in antioxidants as well. Add these fruits to your daily diet and see how you achieve wonderful results in a short span of time.

FOODS YOU SHOULD AVOID EATING BEFORE A WORKOUT

You’re all geared up for a workout session – happy thoughts, perfect playlist, and stylish workout clothes – but you forgot about one of the most important things: pre-workout fuel. Most of us are so focused on the workout itself that we don’t consider how a meal, or lack thereof, can affect our bodies during a workout.

While we could all guess that loading up on junk food, sweets or alcohol right before a workout isn’t ideal, there are some more surprising culprits on our what not to eat before a workout list. You’ll learn that even if a food is actually “healthy” and ideal for weight loss or gaining muscle mass, it could be detrimental to your workout and leave you feeling worse than before.

Let’s address why pre-workout food matters so much. Exercise requires a large volume of blood to be pumped to your working muscles. That means that the blood flow to your stomachs is reduced during exercise, especially during intense exercise. Likewise, your stomach demands energy to digest food which drains the power from the rest of your body. Don’t get us wrong, when your belly starts to rumble before a workout don’t ignore it, but you also don’t want these two functions to compete thus forcing your body to work harder than it should.

Let’s look at which foods are best to avoid. As we just mentioned, our tummies shouldn’t work too hard when breaking a sweat. Foods that’ll require a lot of effort from your stomach (i.e. complex carbs and other high-fiber) are best kept for after a workout — or are best consumed two or more hours before a workout.

These foods include:

Leafy greens

Greens are usually a great addition to any meal, but the greens fiber breakdown time can cause discomfort during exercise.

Legumes

Legumes like lentils, black beans, and chickpeas have both fiber and the carbohydrate “raffinose” — a combination that can induce bloating and discomfort.

Cruciferous veggies

Just like legumes, they also contain fiber but are hard-to-digest sulfur.

Whole grain bread

Usually an exemplary choice at mealtime, the complex carbs in whole grains are a lot for the body to process.

Raw seeds

High in fat, seeds should be combined with other macros (carbs and protein) to avoid stomach discomfort. Avoid them before a workout if possible.

Nuts

Although healthy fats are an important part of our overall diet, eating high fat meals or snacks like nuts before exercising can compromise your workout. This is because fat is a nutrient which slows digestion, and the more fat in a meal or snack, the longer it takes for that meal or snack to be digested.

Remember, you can really set yourself up for success by fueling your body properly by avoiding these foods before a workout.

HEALTHY VEGAN GROCERY LIST

Going vegan can feel like a lot of change at first, but the journey can be very rewarding. Whether you’re doing it for animal rights, for the environment or your health, becoming a vegan takes patience but can deliver a range of benefits for those who practice this lifestyle.

Many people assume that embracing a vegan lifestyle, especially nutrition-wise, is healthy — but it isn’t exactly true. Due to the restricted nature of the diet, sometimes your choices are limited when eating at non-vegan/vegetarian restaurants or while on the road. That can lead to buying junk food like potato chips, French fries, fried vegetables and other less-than-healthy options that happen to be vegan.

Well, being a vegan doesn’t have to be expensive, that’s why we’ve included our pocket-friendly vegan grocery list for you.

Vegan Grocery List

Beans

For vegans, beans are an excellent, plant-based source of protein that’s easy to incorporate into the diet. There are many delicious beans out there, and they come in different sizes, shapes, and colors. Dry beans require a little more prep, but they’re much cheaper than the canned variety. If you do go for canned, remember to rinse them off to remove the sodium-heavy liquid they’re doused in.

Lentils

Lentils get their own category because they’re just that amazing, and an excellent addition to any vegan grocery list. Whether you go for red lentils, green lentils or beluga lentils, these versatile legumes are a delicious addition to soups, salads, on their own or with a side of brown rice.

Quinoa

Chances are, you’ve already heard a lot about the wonders of quinoa. Quinoa is a pseudocereal, which is a fancy way of saying it doesn’t originate from a kind of grass-like wheat or barley. Often labeled a superfood, nutritionists love quinoa because it’s high in fiber (10-12 grams of fiber in just 100 grams!), has a substantial nutrient content and a good deal of protein.

We like it as a base for Buddha bowls topped with our favorite veggies, tofu, and beans, but there are even more creative ways to prepare it. Use it in place of oats in oatmeal, as a salad topper, to make burger patties, mixed into the soup, or even in cookies.

Tofu

A vegan grocery list is incomplete without mentioning tofu. Made out of soybeans this food is an excellent source of protein and a great addition to soups, or any dish that you’d usually use meat. Half a cup of firm tofu gives 10.1 grams of protein, so if you need to find more ways to fit protein into your diet, try adding tofu to your next stir-fry.

Nutritional yeast

Nutritional yeast has a nutty, cheesy flavor that makes it favorite among vegans who miss dairy products. You can sprinkle it on pasta as Parmesan substitute or use it to make a vegan mac ‘n’ cheese; there are many delicious ways through which nutritional yeast can brighten up a meal. It’s also a significant source of vitamin B, and it’s even a whole protein with around 9 grams in two tablespoons.

MYTHS AND FACTS ABOUT PEANUT BUTTER

Peanut butter is kind of a food paste made from ground dry roasted peanuts. In a 100 gram amount, smooth peanut butter supplies 588 Calories and is composed of 50% fat, 25% protein, 20% carbohydrates(including 6% dietary fiber), and 2% water. It tastes appetizing, the texture is simply amazing and the way it sticks to the roof of your mouth before it melts is magnificent.

However, people are still unaware about its facts and myths. We will discuss all about it in this article.

Let’s start with Myths:

1 Peanuts have too much fat

Yes, peanuts do contain 14 grams of fat (or 22% of the recommended daily amount) per 1 ounce serving; however, 80% of the fat found in peanuts is made of healthier unsaturated fats. These healthier fats can help keep blood vessels supple and lower cholesterol.

2 Peanuts Are High In Sodium

Peanuts are not naturally high in sodium. If you’re keeping an eye on the sodium in the foods you eat, it’s important to read the labels. Planters Cocktail and Salted Peanuts have 95 mg of sodium per 1 ounce serving and Planters Dry Roasted Peanuts have 150 mg per the same serving. These are all below the FDA sodium requirement for the Nuts and Heart Disease Health Claim (270 mg/ounce).

3 Peanuts Only Contain Fat

In addition to healthier fats, peanuts contain a lot more good-for-you nutrients. One ounce of dry roasted peanuts contains 7 grams of protein, 10% of the daily recommended amount of fiber and Vitamin E. These legumes also contain numerous B-vitamins and minerals like magnesium, phosphorus, and manganese.

4 You Can’t Outgrow a Peanut Allergy

Although peanut allergies are one of the most common food allergies, according to the FARE (Food Allergy Research & Education) website studies, about 20% of kids with peanut allergies do eventually outgrow their allergy. A project by a Canadian research group showed that a child is most likely to outgrow a peanut allergy by age 6, and after the age of 10, the probability of growing out of the allergy is very low. This is why it is important to re-test those with peanut allergies regularly.

 Facts:

• Good for Weight Loss

Eating peanuts and peanut butter helps control hunger without leading to weight gain.

• Full of Healthy Fat

The fat in peanut butter is heart-healthy monounsaturated fat, the good fat your body needs.

• High in Valuable Nutrition

Peanut butter has potassium as well as protein which lower the risk of high blood pressure, stroke and heart disease.

• High in Fiber

It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.

We hope that this article has cleared some misconceptions of yours about peanut butter. If you have any query then comment down below and our experts will soon reach to you.

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SOME HEALTHY ALTERNATIVES TO COFFEE

Replace that cup of coffee with something more ‘healthy’. And when we say healthy, in this instance it’s the absence of caffeine that makes most of the other alternatives a great choice.

Here, is a list of few options for you when it comes to replacing coffee:

1. Yerba Mate:

Yerba mate isn’t just an amusing name to say; this herbal tea is also a brilliant alternative to coffee. The tea is made by drying the leaves of the South American holly tree and can be found all across the continent. The Smokey flavor might seem a little strange at first, but once you get used to it, this coffee alternative is genuinely unique. On the health side, yerba mate is loaded with vitamins C and E and contains more antioxidants than a cup of green tea.

• Hot Maca:

The herb Maca originates from Peru and is used in many forms for its health-giving properties. One way to enjoy it is as a delicious hot drink – mix the powder in with almond milk and some spices, and the natural sweetness will create a creamy and delicious coffee alternative. The qualities of maca contain compounds that can assist in the regulation of hormones in the adrenal gland. This can help balance stress and provide natural energy, making this treat a wonderful addition to your morning routine.

• Chicory Coffee:

If you love the taste of coffee, but don’t get the same level of satisfaction from a cup of decaf, then it could be time to explore chicory root. This coffee alternative was used by the French during the civil war when the availability of coffee was insufficient. The French soldiers would brew their drink with chicory to imitate the flavor of coffee and found that they enjoyed the taste. The chicory root is similar to a coffee bean because it can be roasted and ground up and brewed as a hot drink. It has a fresh and bitter aroma with a considerable amount of body, but no caffeine.

• Matcha Green Tea:

Matcha in concentrated powder form, better quality than regular green tea with improved health benefits as well. This earthy and fresh-tasting tea has a much higher level of antioxidants, which is fantastic for combating free-radicals and may help in the prevention of heart disease. A particular type of antioxidant, epigallocatechin gallate, has also shown promising signs of reducing high blood pressure. If you are on the hunt for healthy alternatives to coffee, matcha tea is a truly healthy replacement.

• Kombucha Tea:

Kombucha is one of the hottest trends in health foods right now because the fermentation of black tea unlocks the benefits. The process of fermentation that creates kombucha uses a SCOBY – symbiotic colony of bacteria and yeast, and this post-fermentation mix gives the drink a distinct taste as well as probiotic and antioxidant qualities. The acetic acid in kombucha makes it slightly tart, and many are flavored with fruits and spices. The presence of kombucha in cafes and health shops is relatively commonplace today, so why not use this refreshing summer drink as a replacement for your cup of coffee?

AMAZING BENEFITS OF EATING EGGS

Eggs are one of the richest sources of proteins, calcium, and minerals on the planet. Eggs are easily available and are light on the wallet too. Eggs contain almost all the essential vitamins and minerals needed by the human body. Moreover, eggs have many other health-benefiting components like vitamin A helps in normal growth and development, vitamin D is necessary for the health of the bones, vitamin E repairs cells and Vitamin B2 helps in normal blood formation. In this article, we will define the various reasons of eating eggs to maintain a healthy diet. 

We know that after reading this article, you will be certain of eating at least two eggs every day.

Benefits of eating eggs every day:

• Easy breakfast solution

Experts say you should eat enough proteins in your breakfast. Intake of two eggs – scrambled, boiled or poached will give you at least 20 grams of protein which will help in producing energy in the body. Eggs will give you almost 25% more proteins than any other healthy breakfast options.

• Helps in weight loss

Eggs are not only a source of protein but also a great way to help you lose weight. The superfood is high in amino acids, which helps to boost your metabolism and burn calories. Eggs are also low in calories and help you feel fuller longer and ultimately you don’t binge on junk.

• Skin benefits

Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

• Makes you muscular

As eggs are an excellent source of proteins and amino acids, they help you in building a firm body structure. They also contain several vitamins and minerals such as Vitamin A, B12, D, E, folate, and choline which help keep muscles working well while slowing the rate at which they are lost.

• Improves your eyesight

Two unique anti-oxidants, Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also help you improve your vision.

• Sharpen your memory

Choline found in eggs helps in the development of the brain and function. It can give you a higher memory power and helps in the regular functioning of cells, brain, nervous system, and memory.

• Inexpensive healthy food

Eggs are easily available everywhere at the cost of Rs 6-10 on average. You can eat eggs with several other foods for a complete meal, as it is not a full meal itself. Moreover, the yolk contains all the nutrients, and the white part contains all the proteins.

Let us know in the comments below if you believe in the nutrient power of eggs or not in the comments below.

WHAT IS CLEAN EATING? TIPS ON CLEAN EATING

We’re happy to share our interpretation of what is clean eating is and how we choose to define it. To us, it means eating more of what cherish you and less of what depletes you. Here are some ways we define clean eating:

• Focus on a variety of foods to give your body all the vitamins and minerals it needs.
• Aim for less processed, whole foods that are less challenging on your metabolic system.
• Eat healthy to fuel your body to gain strength and energy, rather than telling yourself you’re wrong for eating something bad.
• Decrease the things that make you unfit and fill your plate with the things that inspire you.

Why is it important to eat clean?

Let us repeat that clean eating isn’t a strict concept. With that said, let’s talk about how it supports your health and body — particularly your liver’s health. The liver is an organ that is essential for many functions in the body, including making cholesterol (yes we need some), helping to make glycogen for energy storage, hormone production, enzymes for digestion, and for detoxing.

Maintaining your liver and detox system operation will advance your overall health. When things are running slowly, you can experience fatigue, headaches, brain fog, anxiety, stomach pain, constipation, depression, irritability, aches, and pains. Another side effect of drastic and chronic liver damage is protein deficiency. Without enough protein, our bodies can’t manage fluid properly, leading to swelling under the skin. A classic sign of this protein-energy malnutrition is the beer belly.

How to eat clean?

Think of your liver as a funnel. If you load too much into the funnel at once, it gets clogged. If the funnel isn’t working properly, it will get backed-up or overflow. Just like a funnel, your liver has an optimal maximum capacity and requires regular maintenance and support.

Liver detox includes two phases. During phase 1, toxic chemicals are converted into less harmful chemicals. However, the byproducts of this reaction are still toxic and pose a threat to the body, including DNA and cell damage. The problem with many detox diets (such as a juicing detox which does not contain any protein) is that it supports this phase but not the second.

Foods and drugs that accumulate and clog your liver funnel (limit these):

• Food additives
• Alcohol
• Drugs
• Pollutants
• Pesticides
• Metabolic byproducts

Nutrients that support phase 1 detox:

• B vitamins
• Folic acid
• Antioxidants (vitamin C, E, and glutathione)
• Carotenoids

During the second phase, the liver makes those harmful byproducts produced by phase 1 neutral.

Nutrients that support phase 2 detox:

Amino acids (protein building blocks)

• Glutamine
• Glycine
• Taurine
• Cysteine
• Sulfur components (eggs, cruciferous vegetables)
• Selenium

In general, limit processed foods, alcohol, caffeine, sugar, and additives and focus on those wholesome foods that help support your liver and detox systems.

YOGURT: A BALANCED NUTRITION SOURCE

What is yogurt?

Yogurt is a food made through a process of bacterial fermentation of milk and different types of bacteria such as bifidobacteria and lactobacillus. Traditionally, yogurt is made with cow’s milk, but some cultures use the goat, water buffalo, yak, and even camel milk.

Dairy-free yogurt is gaining ground in supermarkets and health food stores because of vegans and the lactose-intolerant. The varieties of yogurt are made from an array of dairy-free “milk” including coconut, rice, soy, and cashew.

The benefits of eating yogurt

Filled with nutrients

Yogurt contains almost every single nutrient you need. Vitamins and minerals are found in high amount in yogurt, especially calcium, vitamin B12, phosphorus, riboflavin, and magnesium.

High in protein

Yogurt is a rich source of protein, and in a cup of full-fat dairy yogurt, you can expect about 149 calories and 8.5 grams of protein. The proteins you get in yogurt include casein and whey, which both are easy to digest and provide a wide range of health benefits. Protein can help you feel fuller, which can help in weight loss.

Good for digestion

Probiotics, the live microorganisms that live in yogurt, are what makes this food so good for digestive health. Be sure to check the label and avoid artificial sweeteners, high-fructose corn syrup and other types of sugar when choosing a healthy yogurt.

Supports your immunity

You will not believe it but studies have shown that the probiotics found in yogurt may reduce inflammation and even improve immune health.

How is yogurt made?

Usually, to make yogurt, milk or cream is combined with lactic bacteria cultures such as lactobacillus bulgaricus and streptococcus thermophilus. The mixture is heated and then stored at a temperature that helps in increased activity of the bacteria. During this process, the bacteria convert the lactose in the milk to lactic acid, thickening it and lending yogurt its trademark tangy flavor.

Well, check out some amazing healthy yogurt recipes below.

Yogurt with Fig & Walnut

Ingredients

• 1 fig
• 1 ¼ cups Greek yogurt, plain (low-fat) (~13 oz)
• 1 ¼ tsp fresh mint (chopped)
• 5 walnuts (~⅔ oz)

Method

1. Remove the tip of fig and slice into small portion.
2. Place yogurt in bowl and top with chopped walnut, fig, and mint.
3. Your yogurt is ready.

Mango Coconut Chia Yogurt

Ingredients

• 1 ½ cups unsweetened yogurt
• 1 mango
• 6 Tbsp chia seeds
• 10 almonds
• 4 Tbsp shredded coconut
• 2 tsp cinnamon

Method

1. Mix all of the ingredients and let chill in the refrigerator overnight.
2. Your delicious yogurt will be ready to eat in the morning.

HOW TO EAT HEALTHY ON A VACATION

A vacation is a time to relax, explore and embrace a break from your busy life. But, whether you’re visiting family or traveling with them, it can at times be a stressful affair that disrupts healthy eating routines. However, with proper planning, we can show you how to eat healthy on vacation.

Here, we are sharing some amazing tips with you to keep you fit even on a vacation.

• Just say “no.”

When you’re traveling with friends or family, you’re always under peer pressure of eating food. But start practicing saying “NO” to unhealthy food and keep saying it. Just say no thank you and that you’re not hungry and if it doesn’t work the first time, try, try, again.

• Visit the local grocery store

Visit the local grocery store and explore all the regional foods. If you’re staying with family, stock up on your healthy meal plan staples and keep them at home. If your family are up for it, why not offer to plan and cook dinner so you can buy well-balanced foods and share your favorite recipes with them. If you’re staying in a hotel or hostel, get foods that don’t require refrigeration like nuts or nut butter, whole grain bread, fresh fruit, and vegetables.

• Eat breakfast in

It’s said that breakfast is the most important meal of the day, but it’s also one of the easiest way to keep you on track. Preparing and eating breakfast will help fuel you for the entire day.

• Travel hack 

Keep plain oats and nuts wherever you go. Even if you’re in a hotel, add some hot water, and you’ve got yourself a cheap, easy, and healthy breakfast-to-go.

• Pack snacks

Ever wonder why you go straight for the candy when you go to the grocery store after a long day? Even if you’ve got the best intentions, when you’re starving you will grab the quickest source of fuel. To prevent entering the hunger danger zone, bring easy to pack snacks with you like nuts, dried soybeans, minimally processed jerky, hard-boiled eggs, string cheese, peanut butter, and celery sticks.

• Focus on fruits and veggies

When in doubt think to fill half of your plate with vegetables, a quarter with protein and a quarter with whole grains or complex carbs then add a dash of healthy fat. Aim to add fresh fruits or vegetables in your every meal and snack. This will give you nutrients and nourish your body while traveling.

Be gentle with yourself and realize that the vacation won’t last forever and enjoy non-food related fun and activities. Try your best to eat healthy on a vacation and know that every meal or movement is a chance to practice self-care.