• 3 lip-smacking keto recipes for a delicious dinner

    A keto diet typically refers to a low-carbohydrate and high-fat diet that can help in balancing blood sugar and insulin levels. It also helps in maintaining overall metabolism. However, the diet comes with some restrictions that may not go well with your taste buds. Fret not, these delicious keto dinner ideas will keep your insulin levels under check and your taste buds satiated.

    Creamy garlic chicken
    One of the tastiest recipes, it is perfect for those following a keto diet. Cook chicken meat (preferably breasts) on medium to high heat in an olive oil-laden skillet until they turn brown on both sides. Add some heavy cream, chicken broth, garlic powder, and other spices and herbs. Whisk them on high flame until it thickens. Add vegetables like spinach and sundried tomatoes or anything of your choice before serving.

    Baked egg and zucchini noodles
    If you are in the mood for some noodles but are on a keto diet, this delicious keto dinner idea is definitely for you. Place a lightly greased baking sheet and preheat the oven to at least 350 degrees Fahrenheit. Combine olive oil and some zucchini noodles in a large bowl and season with salt and other preferred spices. Divide them into portions and place them on the preheated baking sheet. Gently crack an egg into the center of the portions and bake them for at least 12 minutes in the oven. Garnish with bell pepper, basils, and other toppings of your choice.

    Steaks and scallops in garlic butter
    This is one of the simple yet delicious keto dinner ideas that can be prepared in just half an hour. Add salt and other herbs to both sides of the pat-dried steak. Heat a cast-iron skillet on high heat for at least eight minutes. Melt two to three tablespoons of butter at the center of the skillet and place the steak. Cook the steak until a dark crust is formed. Flip and cook to make sure it is uniformly crispy on both sides. Set the steak aside and wipe the skillet before melting another two to three tablespoons of butter. Rinse scallops in cold water and remove their side muscles. Pat dry and add salt and herbs and place them on the skillet. Cook them until they are golden brown and translucent at the center. Cook for another three-four minutes. Make the garlic butter sauce by adding shredded garlic in butter, parsley, chives, and lemon zest. Add salt and pepper to taste. You can either pour the sauce on the steak and scallops or serve it on the side.

  • 7 Easy Snack Ideas That Promote Good Health

    Millennials are all for quick fixes, and you cannot blame them as they need to be on par with their fast-paced life. Our tendency to opt for things that make our lives easier now includes foods as well; we would prefer heating the pan pizza for breakfast rather than take the efforts to make scrambled eggs. When the weigh scale shoots past one’s previous weight is when realization dawns upon them that there are no quick fixes to losing those extra pounds.

    Though you can conquer the three important meals of the day without giving in to any temptations, snack time is when your conviction is tested. It is always easier to buy processed food off the shelves of the supermarket rather than toiling in the kitchen to make the perfect healthy snack. No one said that making healthy food choices will be easy, so, instead of navigating your way to the ready-to-make snacks or potato chips to satisfy your hunger, you can try some easy healthy snack ideas that the Internet is rife with.

    Here are some of the easy healthy snack ideas that wouldn’t require you to spend hours in the kitchen and can satisfy your hunger pangs as well.

    Chia seed pudding
    Everyone loves pudding! However, it’s not the right choice if you wish to eat healthily and control your sweet tooth. So, instead of your regular pudding, you can treat yourself to chia seed pudding. The major ingredients used for concocting this delicious healthy snack are organic coconut milk and three tablespoons of organic chia seeds. All you to have to do is mix these ingredients in a mason jar and add cinnamon or honey as a sweetener. Allow this mixture to sit overnight, and relish it the next day.

    Hummus and veggies mason jar
    This is an extremely easy healthy snack idea and doesn’t require chef-like skills. The major ingredients used for this snack are peppers, celery, carrots, and hummus. Hummus is a nutritious dish, but to ensure that you feel satiated enough to not binge on unhealthy food, you can combine the other ingredients with hummus. Use a small mason jar for this purpose as it helps in portion control. Divide the portion servings of hummus and dip the fiber-rich veggies into the jar, and munch away on this protein-packed puree.

    Sweet potato melt
    Potato lovers can rejoice as this easy healthy snack idea brings a healthier version of your favorite snack. This is one of the easiest healthy snacks you will ever come across as it requires minimum efforts. All you have to do is wash the sweet potatoes and wrap them up in an aluminum foil. Bake it in the oven for 40-50 minutes at 425 degrees. Once you take the baked potatoes out of the oven, brush them with low-fat butter and sprinkle some ground cinnamon for added flavor.

    Spiced nuts
    Nuts are a source of healthy fats and contribute to helping people reach their desired weight goal. Plain nuts can get a little boring after some time; so, this easy healthy snack idea revolves around adding a spicy touch to these healthy food items. You will need pecans, cashews, almonds, chili powder, cayenne, and black pepper for this recipe. Mix these ingredients in a bowl and roast it in the oven at 400 degrees for 10 minutes until they become warm and toasty. Now, relish this unique combination to your heart’s content.

    Tuna and veggie bites
    Tuna is healthy and so are your good ‘ol veggies. This easy healthy snack combines the best of both these food items. You will need canned tuna, shredded carrots, Dijon mustard, mayo, salt, pickles, cucumber, a whole-white based cracker for making this dish. All you have to do is combine the can of tuna with the above-mentioned ingredients and season it with salt and pepper, and voila! Your tuna-veggie bites are ready to serve. Shop around for thin-crust and whole-grain bites for making this dish.

    Banana oat smoothie
    Smoothies are an incredible way of satiating your hunger without indulging in unhealthy food items. Bananas are known to keep one full for hours, and combining it with oats will ensure that you wouldn’t have further cravings. You’ll need rolled oats, yogurt, banana, flaxseed meal, cinnamon, and almond milk. All you have to do is add all these ingredients to your blender and blend it until you see a smooth, thick concoction. Pour it into a glass, and sip away to a healthier you.

    Berry yogurt toast
    This easy healthy snack idea ensures that you can satisfy your hungry within a couple of minutes. You will need a fiber-rich toast and protein-packed Greek yogurt. Once the spread is complete, add high-fiber berries on top of it and sprinkle some chia seeds on it. This epic combination is highly nutritious and can prevent you from cheating on your diet.

  • What to Eat and What to Avoid in an Anti Gout Diet

    Understanding gout and its possible treatment options
    A gout is a form of arthritis which occurs when there are high levels of uric acid in the blood. This excessive uric acid creates crystals which gather around the joint. This can lead to gout attacks, i.e., unexpected episodes of sharp pains and inflammation in the joints. Rise in uric acids is caused due to multiple reasons and therefore every individual has to take specific measures to deal with it. For instance, it could be due to excessive alcohol consumption, obesity or due to the kidney’s diminished ability to process the uric acid. Irrespective of the causes, high level of uric acid is something that can be efficiently tackled by an anti-gout diet.

    An anti-gout diet will not only offer you with the fast relief but will also lessen the risk of frequent gout attacks. While dealing with gout, your first job is to consult a doctor to receive an accurate diagnosis. Based on the nature of the case, your doctor will prescribe you with appropriate medications and other treatment options. After the medical analysis, you can start designing your anti-gout treatment. To help you get a precise direction, here’s an anti-gout dietary checklist that must be followed.

    • Limiting certain types of foods
      Before deciding ‘what to eat?’, start focusing on what food ingredients you must cut out from your diet. Avoid any products that contain refined sugars like soft drinks, processed fruit juices, breakfast cereals, chocolates, cakes, candies, etc. Such food products can stimulate uric acid build-ups, leading to gout attacks. This is especially imperative if you happen to be overweight as uric acid further contributes to intense inflammation of the joints.
      Foods containing purine can flare up gout. You must be wondering ‘what is purine?’ It is a natural constituent that is found in the human body as well as in foods. Uric acid is produced when purine is broken down in the body. Which is why you must exercise moderation while having food ingredients that are rich in purine. Meats, mushrooms, spinach, peas, whole wheat grains, asparagus, anchovies, beef, cauliflower, gravies, tuna, codfish, herring, etc. are some of the food products that contain a high amount of purine. Alcohol can surge the uric acid levels in your body, increasing the chances of aggravating gout attacks. So, while following an anti-gout diet, it is advised that you cease your liquor consumption entirely.
      Junk food is made by using processed products, so you should refrain indulging in fast food. Your anti-gout diet should strictly include meals that are prepared at home. In this manner, you will be able to customize and control your food choices that will benefit you in the long run.
    • Hydration
      To eliminate the uric acid at a faster pace, you need to keep your body hydrated. A dehydrated system can aggravate gout attacks on a recurrent basis. Aim to have at least eight glasses of water daily, so that you could swiftly cleanse the system.
    • Cherries
      Specific medical research projects suggest that cherries can decrease the occurrence of gout attacks. This might be because cherries contain antioxidants which reduce the uric acid levels in the blood. If you have cherry juices, then opt for the ones which are organic for maximum results.
    • Low-fat dairy products
      Instead of having whole milk products, consume low-fat dairy products such as skimmed milk or yogurt. Low-fat dairy products may help to control the uric acid levels, and they can be a reliable source of protein as well.
    • Starchy carbohydrates and vegetables
      Potatoes, whole-grain pasta, rice, brown bread, oats, quinoa, barley, etc. include limited amounts of purines. You can include these in your diet along with vegetables such as broccoli, Brussel sprouts, lima beans, etc.
    • Fruits
      Apart from cherries, you can also consider including fruits like strawberries, oranges, apple, bananas, pineapples, grapefruits, mangoes, watermelons, papaya, etc. These fresh fruits are rich in vitamins which can eliminate the toxins as well as nourish your body cells.
    • Coffee
      Chlorogenic acid, an antioxidant found in the coffee is associated with the diminishing the gout attack instances. However, this might not work for everyone. So, you must consult your doctor to gain some clarity about caffeine experimenting. Although if you already consume coffee, ensure that you have it without any forms of refined sugars or artificial sweeteners. Similarly, if you need milk with your coffee, couple it with low-fat dairy products.

    When you are managing an anti-gout diet, it is crucial to comprehend that it isn’t just a temporary fix. You should learn to adopt it as a form of lifestyle. This is because if timely measures are not exercised, gout can worsen with time leading to irreversible joint damage and kidney problems. But with early intervention and care, gout is an untroublesome medical condition.

  • Causes and signs of food poisoning

    Food poisoning is one of the common stomach infection that affects millions of citizens across the country each year. Food poisoning is food borne disease. It is caused due to ingestion of food that is toxic or might have chemical or infectious agents like viruses, bacteria, parasite or prion.

    Food poisoning causes adverse signs of poisoning in the body. The signs of food poisoning might be limited to gastrointestinal tract or they can also affect other organs such as brain, kidney or muscle.

    Most of the people experiencing food poisoning experience signs based on what type of bacteria, virus or parasite is involved in the infection. Irrespective of the type of infection, signs of poisoning such as diarrhea, nausea and vomiting are the most common in the people suffering from the infection.

    Signs that the person might be suffering from food poisoning

    • A person suffering from food poisoning might experience cramps in the stomach and gut, and may also experience diarrhea, vomiting after 1 hour of eating infected food, it might also appear as late as 10 days.
    • Some other signs of poisoning might include bloating and gas, fever, muscle aches, weakness, abdominal pain, and cramping.
    • Botulism is a sign of poisoning that is caused due to bugs that carry bacteria and viruses like campylobacter, E.coli, Listeria, Salmonella, Shigella.
    • Signs of poisoning due to botulism include muscle weakness, hard time swallowing, dry mouth, muscle paralysis from head down, vomiting, slurred speech, blurred vision.

    Difference between food poisoning and stomach flu

    Food poisoning and stomach flu differ from each other in terms of signs of poisoning. They differ in terms of causative agents. Which means one of the disease is caused due to contaminated food and the other might be caused due to non-food agents like bodily secretions. Stomach flu is usually equated to viral gastroenteritis. It is an illness that usually resolves in under 24 hours, which is caused by a virus called as adenovirus, Norwalk virus or rotavirus.

    • Food poisoning might last for a couple of days. If the signs of poisoning last longer than usual, then that person should consult a healthcare professional.
    • Infections may be difficult to detect if a person is suffering from an infection called as cyclospora. This might be considered as a potential cause of food poisoning as these might be prolonged symptoms.

    If a person is suffering from any of the above-mentioned signs of poisoning, it is advisable to consult a health care professional who will diagnose the cause of poisoning and provide the required treatment to provide relief from the symptoms of poisoning.

  • How to manage Graves’ disease with dietary and lifestyle changes

    One of the most common types of autoimmune disorders, Graves’ disease is a form of thyroid that causes excessive production of hormones in the body. It has a significant impact on your metabolism, eating habits, sleeping patterns, moods, etc. Therefore, it’s imperative to identify this disorder so that you can handle it efficiently.

    Some of the usual symptoms of Graves’ disease are extreme sweating, weight loss, insomnia, uneasiness, exhaustion, indigestion, intense mood swings, swelling of the thyroid gland (goiter), heat intolerance, erratic heart rate, irregularities in menstruation, erectile dysfunction, trembling hands, etc. Besides common signs, there are two rare symptoms of Graves’ disease, i.e., Graves’s ophthalmopathy and Graves’ dermopathy. The former causes inflammation and bulging of the eyes, while the latter leads to reddening and thickening of the skin.

    Five tips for managing Graves’s disease

    To treat Graves’ disease, you must seek proper medical assistance. Apart from professional help, ensure that you take certain self-management steps to alleviate its symptoms.

    • Healthy diet The best way to improve your immune system is by having the right type of food. To manage a condition like Graves’s disease you should increase the intake of fresh vegetables and fruits along with herbs, spices, healthy fats, and probiotics. This can help control the body’s inflammation levels caused by Graves’ disease. Additionally, a healthy diet can also energize your physical and mental state.
    • Control stress It is suggested that stress can aggravate certain symptoms of Graves’ disease. So de-stress on a regular basis. You can exercise, meditate, get a massage, spend time with your loved ones or pursue your hobbies, etc.
    • Exercise every day For some people conditions like Graves’ disease can lead to rapid weight fluctuations. Therefore, along with rich food, it is crucial that you work out daily. This will help reduce your body’s inflammation levels as well as contribute to maintaining an ideal body weight. Besides conventional forms of exercises, you can also pursue yoga, cycling, swimming, aerobics, etc.
    • Stop smoking Habits like smoking can worsen this health condition, as it increases inflammation, and damages healthy cells by introducing toxins into the bloodstream. This can lead the thyroid gland to release extra white blood cells to fight off potential illnesses.
    • Switch to natural products We come in contact with a myriad of chemicals on a daily basis. They are in our hygiene products, cosmetics, foods, etc. So, start making a conscious choice by buying products that are sustainable and are made using organic ingredients.
  • How to improve blood circulation using healthy foods

    A healthy blood circulation is necessary to the keep the body fit and healthy. The different parts and pivotal organs of the body are fuelled as an effect of constant blood flow. However, today, a large number of people live an unhealthy and sedentary lifestyle. This way of living has a huge impact on the circulation of blood in the body.

    The question is, how to improve blood circulation without using unhealthy measures? Consuming circulation-boosting foods is one of the easiest ways to improve blood circulation. Unlike other ways, you do not have to take much effort and merely incorporate these foods into your daily diet.

    Here are the superfoods and how they improve blood circulation:

    Orange – The orange fruit is high in vitamin C. This vitamin is found to be an effective blood thinner and thus promotes improved blood circulation through the body. Also, a buildup of plaque in the capillary walls have a grave effect on the circulation of blood and Vitamin C prevents the same. Oranges and other citrus foods such as lemons must be made a part of one’s daily diet.

    Ginger – Ginger is a root that is lauded for its health benefits. It not only aids a healthy process in the digestive system but is an active ingredient that regulates and improves blood circulation. You can chew raw root ginger, or an easy way is to add it to your dishes. However, drinking ginger tea has an great effect on the overall bodily systems.

    Fatty fish – Fatty fishes like salmon and tuna are excellent for the health of your heart. This fish food contains omega 3-fatty acids that support the cardiovascular system. The fatty acids also promote and improve blood circulation.

    Dark chocolate – How to improve blood circulation using dark chocolate? Well, this sounds like an absolute treat. But yes, the cocoa in dark chocolate contains flavonoids, this is a substance that has a very good effect in promoting blood circulation. However, apart from dark chocolate, other chocolate treats such as white chocolate do not have a significant effect in the process of blood circulation.

    For better results, engage in activities like daily exercise, keep the body hydrated and stay away from smoking. Making the above factors a part of your daily routine will have a very significant effect in improving blood circulation. What are you waiting for? Start today!

  • The alkaline diet and its benefits

    The alkaline diet is a relatively new term, and its popularity is spreading across with each passing day. Adapted by a large number of people around the world, this diet suggests that one should replace acid-forming foods with alkaline foods. This diet helps in the balance of pH levels in the body and promotes an overall good health. The pH levels are considered to be important as it strengthens the body’s ability to stand against disorders and diseases.

    Foods such as meat, wheat, refined sugar, etc. produce acid in the body and thus are harmful to one’s health. On the other hand, foods like fruits, vegetables, nuts and more are believed to promote good health, as well as lose weight.

    If you are still calculating the pros, here are a few benefits of the alkaline diet that you should know:

    Protects against cancers The body is bound to suffer as a repercussion of the cells not being able to oxygenate the body adequately. This usually happens due to lack of minerals in the cells, and the accumulation of toxins weakens the immune system. High alkaline levels in the body are believed to strengthen the system as well as kill cancerous cells. Additionally, it is also beneficial in supporting some chemotherapeutic agents.

    Weight-loss Consuming alkaline-high foods is beneficial in controlling body weight. This happens due to the ability of these foods to lower leptin levels and decrease inflammation, while also making one feel satisfied for longer.

    Increases magnesium absorption Magnesium is necessary for the basic functioning of the processes in the body. A deficiency in magnesium can cause complications in heart, headaches, anxiety and several other issues. The rights levels of alkaline increase the absorption of magnesium as well as prevent the deficiency of vital vitamins such as vitamin D.

    Bone density Aging brings with it several complications and bone density is one among them. Alkaline prevents the decrease in the levels of bone density and also maintains bone structure. It balances the ration among essential minerals that include calcium and phosphate. It also helps in the production of new growth hormones.

    Anti-inflammation An alkaline diet is found to be beneficial in reducing inflammation in the body. It also reduces the level of chronic pain, especially in the back, head, and muscles. Women too have reported that the ache and cramps during menstruation are lesser when on an alkaline diet.

    An alkaline diet is evidently beneficial when it includes organic foods. Thus, make sure that you know the kind of soil in which your fruits and vegetables are grown. While bringing a complete halt to eating acidic foods may be difficult, limiting intake is the way to go.

  • Easy steps to adapt the alkaline diet

    The alkaline diet is one of the most popular diets that is being adopted by people around the world. This diet is built on the idea of consuming alkaline-rich foods and eliminating the intake of acidic foods. The diet we follow include foods like meats and dairy, and these products increase the acidic levels in the blood. An excess of acid in the body can damage the central organs such as the kidney and liver, as well as put one at a higher of suffering from diabetes.

    The thought of switching to an alkaline diet can be a difficult one. Easier said than done, right? Worry not. Here are steps that will help you say hello to the new alkaline diet.

    Increase fluid intake – Most people are chronically dehydrated, and this a has significant impact on the overall quality and health of life. Hydration is a critical step and should never be ignored. Make it a routine to drink at least 2 liters of water every day. And if drinking water seems too boring, treat yourself to some lemon water every short while. It tastes good and kickstarts your metabolism. Begin your day with a glass of plain warm water or lemon water to better you hydration habit.

    Adapt the greens – Making green foods a part of your diet is crucial to adapt to the alkaline diet. Bring home fresh green veggies such as broccoli, spinach and more. These may not go down too well with your taste buds initially, however, get creative and add them to soups or toss them in healthy oils.

    Meditate – Meditation is an ancient practice that is lauded for the benefits it brings to the body. Relax and perform a few breathing exercises at least once a day. These activities aid the body in flushing out the acids. Moreover, it helps in keeping you more focused and visual, something that is essential to keep your mind and body healthy.

    Take it easy – The benefits of an alkaline diet make people want to rush into it from day one. However, this will lead to making the journey of transition difficult. Do not restrict yourself from foods, however, try and eliminate them with ease and time. The slow process will help you experiment and understand what the best alkaline foods that are right for you and your family are. These are several supplements that are available out there, however, use these only after consulting a medical professional.

    It is going to be a task to ditch your standard diet; however, a little effort and you will get there soon.