DRINK FOR WEIGHT LOSS AND SPEED UP METABOLISM WITH ONLY 3 INGREDIENTS!

The problem with slower metabolism and overweight is more and more common among people. The reason for this is improper and irregular diet and passive lifestyle. Certainly there are no magic drinks that will help you lose weight without having to turn at least a little to your own health and change the lifestyle and the diet. But if you decide to make some changes and want as soon as possible to “wake up” metabolism this drink is an ideal weapon for easier and faster weight loss.

2 bags of green tea, 1 stick cinnamon, 3 bay leaves & 800 ml of water

Today we tell you about one way of weight loss. And be sure that this method really works. All you need: green tea, cinnamon and bay leaf. All three ingredients of this drink perfect burn fat and speed up metabolism.

During pregnancy and breastfeeding can appear some contraindications, so don’t consume it during these processes.

Cinnamon is extremely versatile natural herb for weight loss. Research showed that one-quarter of cinnamon per day can boost the body’s weight-loss ability by reducing blood sugar and promoting healthier processing of carbohydrates.

In one study, men who took green tea extract and exercised burned 17% more fat than men who didn’t get the supplement. This study suggests that green tea can boost the fat burning effects.

Bay leaves reduces food cravings naturally and hence very effective in reducing over weight or obesity.

Ingredients: 
2 bags of green tea
1 stick cinnamon
3 bay leaves
800 ml of water

Method of preparation:

First put the water on the fire to boil, then remove it and add all ingredients. Cover and leave to stand for 15 minutes, and finally strain and store the drink in a glass container.

How to consume it?

When it comes to metabolism best time for its acceleration is early morning, just after waking. So, in the morning on an empty stomach drink a glass of this drink. Drink the second cup immediately after breakfast, and the third after lunch.

All three ingredients of this drink are great for burning calories and speeding up metabolism. However every effort to speed up metabolism and weight loss should be accompanied by a balanced diet and moderate physical activity!

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A Better and Healthy Breakfast: Quick and Easy Ideas

If your breakfast consists of a cup of coffee and a banana, you’re missing the mark. The importance of the morning meal can be found in the word itself -- it “breaks the fast” and replenishes your body with energy and nutrients after a long night’s sleep. Understanding the components of a healthy breakfast is crucial for building a better breakfast -- and while fruit is a healthy choice, it shouldn’t be the only food that fills your empty stomach.

To build a balanced breakfast, MayoClinic.com recommends filling your plate with complex carbohydrates, fiber, protein and some healthy fat. Complex carbohydrates come from whole-grain breads and cereals, which also deliver a healthy dose of fiber. To fill up on protein, choose low-fat dairy products, like skim milk and low-fat yogurt and cheese. Protein can also come from lean meats, eggs and peanut butter. Fruits and vegetables should finish the meal, as they’re excellent sources of minerals, vitamins and fiber.

A healthy breakfast is possible even if you’re running out the door in the morning. Top a whole-wheat pancake or waffle with peanut butter and bananas for an easy treat to enjoy on your morning commute. Or, stuff a whole-wheat pita pocket with egg whites, cherry tomatoes, bell peppers and feta cheese. If you eat breakfast at the office, choose plain oatmeal topped with low-fat yogurt and fresh fruit. A fruit smoothie is another great idea, as it only takes a few minutes to blend before you’re out the door. Combine low-fat yogurt with fresh or frozen fruit, a handful of spinach and a splash of skim milk. Either toss a spoonful of wheat germ into the mix or pair the smoothie with whole-wheat toast to round out the meal.

If you have a bit more time to get ready in the morning, spend a few extra minutes preparing your morning meal. Use a whole-wheat tortilla to make a morning pizza topped with salsa, diced veggies, black beans and a sprinkle of cheddar cheese. Diced veggies can also be mixed into scrambled eggs or egg white omelets, while spinach leaves and cucumber slices can be tucked into a breakfast sandwich.

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Use Frozen Lemons & Say Goodbye to Diabetes, Tumors and Over-weight!

Believe it or not,

The flavonoids within the juice are said to contain antioxidants which is why lemons are useful in treating so many ailments & conditions. Juicing lemons only will not give you the maximum of their benefits, so we suggest that you freeze them.

In order to get all the medical advantages out of a lemon, it works best to freeze it before utilizing. Wash & clean the lemons, dry them before sealing in a freezer bags to be frozen. You grate it completely when frozen. By grating it you wind up utilizing the whole fruit & gain the most medical advantages from it.

Once frozen, grate the Lemon, Store the lemon grating in a container to use them to flavor dishes with.

Lemon peels contains tons of compounds, have the power to boost the immune system, normalize cholesterol levels & even prevent the development of cancer. The peels of citrus fruit provide strong anti-microbial effect & are believed to prevent bacterial & fungal infections. This is of great importance in the removing process of internal parasites & worms.

Health Benefits Cancer prevention. Reduced risk of stroke. Excellent treatment of inflammation. Immunity Boost. Prevention against asthma symptoms. Effective against dangerous bacteria. Prevention & treatment of depression & stress. Kidney & Liver cleanse.

Lemons are usually used for their vitamin C content that is mostly concentrated in their juice. But, the research has shown that Lemon Peels provide great nutrients as well.

Lemon Peels have shown a huge potential in destroying & removing toxic waste from the body. This is the top reason why lemons are often used in the treatment of cancer patients.

There is a strong relation between lemons & cancer. After more than 20 laboratory tests since 1970, the extracts revealed that frozen lemons destroy the malignant cells in colon, breast, prostate, lung & pancreas. Some research studies have shown that frozen lemons can be more effective in destroying cancer when compared to chemotherapy. Studies have also proved that lemon extract destroys cancer cells while leaving the healthy cells intact.

Lemon Peels have 5-10 times more Vitamins than their juice.
Most of the antioxidants included in the fruit are included in the peel rather than in the pulp. Citrus fruits are not quiet favorite, mostly due to the bitter taste of its skin. But i give you a recipe that will help you pull out the maximum of your lemons of course, without the bitter flavor.

FREEZE LEMONS:

Wash lemons properly & freeze them overnight. Grate the whole lemon. Yes, the pulp, seeds, peel & all. Now Transfer your grated lemons into ice cubs trays & store them in the Freezer. In this way, you can use them whenever you need a hint of citrus fruit. add some grated lemon peels to your salads, soups, curd, pasta sauce etc. Add a tablespoon of grated lemons to your smoothie, juice or tea.

Frozen Lemonade Recipe

ingredients

1 thinly sliced lemon
1 ²/₃ cups superfine sugar
3 cups cold water
1 ¹/₄ cups lemon juice
4 cups ice

Preparation

Combine 1 thinly sliced lemon and 1 ²/₃ cups superfine sugar in a bowl; mash with a spoon. Add 3 cups cold water and 1 ¹/₄ cups lemon juice; let stand for 5 minutes, stirring occasionally. Strain. Puree half of lemon juice mixture and 4 cups ice in a blender until smooth. Pour into 4 chilled glasses; repeat. Serves 8.

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Best Ever Spiced Vegetable Biryani

This is one easy recipe, that is very flavorful and tasty. I have posted several vegetable biryani recipes on this blog - healthy meal section with their own specialty, but this recipe is a keeper for its simplicity, great taste and aroma. A good recipe for beginners!!!

Nutrition per Serving

• kcal494
• fat12g
• saturates1g
• carbs89g
• sugars0g
• fibre5g
• protein14g
• salt0.99g

Vegetable Biryani Recipe

flavor quotient

Ingredients

➛2 cups basmati rice
➛6, large (2 sliced + 4 chopped) onion
➛1 tbsp of ginger paste
➛1 tbsp of garlic paste
➛1, chopped green chili
➛¼ cup + 2 tbsp of ghee (clarified butter)
➛6 to 8 green cardamom
➛6 to 8 cloves
➛2 inch stick cinnamon
➛2, large (de-seeded and pureed) tomato
➛1 & ½ tsp of fennel seed powder
➛1 tbsp of coriander Powder
➛1 tsp of red chili powder
➛½ tsp of turmeric powder
➛½ cup, beaten yogurt
➛2 tsp of sugar
➛¼ tsp of black pepper
➛1 cup cauliflower florets
➛2, large, cut into ½ inch cubes carrots
➛2, large, cut into ½ inch cubes potatoes
➛½ cup green peas
➛8 to 10, cut into 1 cm long strips green beans
➛¼ cup, loosely packed freshly chopped mint leaves
➛½ cup, loosely packed freshly chopped coriander leaves
➛1 pinch saffron
➛¼ cup milk
➛Cardamom powder - 1 tsp
➛4 tbsp vegetable oil
➛2 cups (or 1 cup of thick coconut milk mixed with water to make 2 cups) light coconut milk
➛Salt to taste

For homemade coconut milk

Grated coconut - 1 cup
Boiling water - 2 cups

Instructions

• Wash and soak the basmati rice in water for 30 minutes. Then cook the rice in salted boiling water until ¾th done. This would take about 10 to 15 minutes. Drain and keep in a colander.
• Heat the vegetable oil in a frying pan and sauté the 2 sliced onions until golden brown and crisp. Take them out and set aside in a bowl until further use.
• Warm the milk and add the saffron strands to it. Let the saffron infuse the milk. Set aside.
• Heat the ghee in a deep wok or stock pot. Once the ghee is melted and hot, tip in the green cardamoms, cinnamon and cloves. Sauté them for half a minute until fragrant.
• Now add the chopped onion and cook on medium heat until translucent, for about 5 minutes. Then add the ginger-garlic paste and green chilli and stir well. Cover and cook on low heat, stirring occasionally, until the onions are deep brown and ghee starts to release. This would take about 15 minutes.
• Now add the fennel seed powder and coriander powder and mix well.
• Next goes in the pureed tomato. Give a good mix and add the red chilli powder and turmeric powder. Add about 1 teaspoon of salt and the black pepper. Cover and cook until the tomato puree is cooked through and the ghee starts releasing again. This would take about 10 more minutes on low heat.
• Add the beaten yogurt now and give a good stir. Keep the heat on minimum to ensure the yogurt does not split.
• Now add the vegetables. If using frozen peas, then do not add them now as they are half-cooked, they will turn mushy by the end of the cooking. Mix well. Add half a cup of water and bring to boil. Then cover and cook until the veggies are ¾th done, about 15 minutes.
• Now add the coconut milk and sugar and bring to boil. Mix well. Check for the seasoning and adjust if needed. Cover and cook until all the veggies are cooked through, about 10 minutes. If you are using frozen peas, add them now once the veggies are all cooked.
• Once the veggies are cooked through, switch off the flame and begin to assemble the biryani. Do not worry if you see a lot of liquid in the wok, it will get absorbed by the rice during the final cooking time.
• Spread the cooked rice covering all the veggies. Sprinkle the coriander leaves, mint leaves and fried onions all over. Dot the 2 tablespoons of ghee all over and sprinkle the cardamom powder. Finally drizzle the saffron infused milk all over.
• Now cover and cook the biryani on minimum heat for 15 to 20 minutes more until all the liquid is absorbed. Switch off the flame and let the biryani sit for 15 minutes more before serving.
• Serve the biryani.

To make the coconut milk

• Add the grated coconut into the blender and pour the boiling water to it. Let the coconut sit in the hot water for 30 minutes so that it softens a bit.
• Then blend the coconut with the water for about 1 to 2 minutes until the coconut is pureed and the mixture looks milky. There will still be flakes of coconut in it which you will have to strain as described in next step.
• Strain the coconut milk using a fine strainer. Alternatively you can use a cheese cloth to squeeze out the coconut milk. It is now ready to use.

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HOW MISSING NUTRIENTS AFFECT YOUR BODY

Nutrition not only affects your body’s ability to maintain itself but also helps you manage your risk for developing disease. An occasional lapse in eating foods of high nutritional quality is unlikely to cause problems, but consuming low-quality foods, especially when practiced over time, can impact both your short-term and long-term well-being.

HERE IS A SUMMARY HOW MISSING NUTRIENTS AFFECT YOUR BODY

Missing Nutrient	How the Body Is Affected
Protein	Poor growth, diarrhea, weight loss, weakness
Carbohydrates	Poor growth, lack of energy, weight loss
Iron	Weakness, dizziness, headache, drowsiness, fatigue, irritability
Calcium	Poor growth, soft bones and teeth
Phosphorus	Soft bones and teeth
Potassium	Weakness, nausea, irregular heartbeat
Vitamin A	Poor night vision; dry and inflamed eyes, loss of appetite, diarrhea, lowered resistance to disease
Vitamin D	Softening of bones
Vitamin C	Weakness, aches and pains, swollen gums, excessive bleeding
Vitamin B12	Numbness and tingling of arms and legs depression

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Why does your body needs water and fiber?

Water is the nutrient your body needs most. You need water to digest food, to transport nutrients to your cells, and to build new cells. Water helps keep your body temperature stable. It also helps remove carbon dioxide, salts, and other wastes from your body. Some of these wastes are removed from your body in sweat.

You get some water from the foods you eat, but you get most of the water you need by drinking water. In fact, to keep your body healthy, you should drink six to eight glasses of water each day.

Fiber is another important nutrient that helps in digestion. Although fiber itself cannot be digested, it helps move other foods through your digestive system. You get fiber from foods that come from plants. However, fiber can be removed when foods are processed.

Processed foods include bread, rice, and many cereals. To get enough fiber, you need to choose high fiber foods. These include bran cereal, apples and pears with their skins on, fresh peas, and dried peas and beans.

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Important minerals in a healthful diet

Minerals such as calcium and iron, are nutrients that help your body grow and work. You need minerals only in very small amounts. Minerals help keep bones and teeth strong, release energy from food, and keep cell functioning normally. The table below lists some important minerals and their sources.

SOME MINERALS IN A HEALTHFUL DIET

Minerals	Sources	Role in the body
Calcium	Milk and milk products, broccoli, tofu, leafy green vegetables	Builds strong bones and teeth, helps muscles work and blood clot
Fluoride	Water containing fluoride, fish, gelatin	Keeps teeth and bones strong
Iodine	Seafood, iodized salt	Helps cells function normally, keeps skin hair, and nails healthy
Iron	Meats, enriched and whole-grain breads and cereals, leafy green vegetables, nuts, dried beans and peas	Keeps oxygen moving throughout the body, helps cells use energy, protects against infection
Phosphorus	Meats, poultry, dried peas and beans, milk and milk products	Builds strong bones and teeth helps all cells function

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Here’s how to detox all body organs and boost your immune system

Detox Each Organ to Never Be Sick or Tired Again

LIVER

The Liver weakens with each bite of fried food or additional stress. A contaminated / unhealthy liver can't process toxins & fat efficiently. Some foods to include in your liver detox include Garlic, Grapefruit, Beets, Carrots, Cruciferous Vegetables & Apples. A castor Oil Pack is a gentle way to detox the liver & that's important because the Liver helps us digest fats, detoxes the blood, regulates hormones & stores energy. The potential benefits are more balanced hormone & blood sugar levels, better digestion & improved immune system. Soak the flannel in some Castor Oil, squeeze off the excess. Then place the flannel over your Liver area (Your right-hand side over the abdomen & lower part of your rib cage.). Don’t use this in pregnancy & after having meal. Wait for 1 hr. after meal.

GALL BLADDER

The Gallbladder works with The Liver & both are essential for digestion. To help your gallbladder do its job include Fiber, Vegetables & Water based vegetables & fruits, beets, legumes. In addition, avoid foods high in fat & sugar, fast foods.

BLOOD

Blood is not an organ bit it regularly needs to be detoxified as it carries all the essential your body needs to function on a regular basis. Keep yourself hydrated always. Include Garlic, Beets, Parsley, Carrots, Leafy Green, Broccoli, Lemons, Flax seeds, Blueberries.

LYMPH

Not an Organ, but this fluid & the system of Nodes it flows through is directly related to our skin. If this organ is filled with toxins, our skin won't have a healthy glow. You can clean your lymphatic system by drinking plenty of water & avoiding processed foods. Include vegetable juices, sea vegetables, carrots, guava, berries.

PANCREAS

If Pancreas not taken care of, can lead to hormonal imbalances & other significant health disorders. Include water, Lemon, Kiwi, Pineapple, Papaya, sweet Potatoes... Hot shower is good for digestion & in turn, your Pancreas. Reduce stress helps you to maintain proper hormonal levels & prevent your pancreas from being polluted.

KIDNEYS

These two bean-shaped organs filter out toxins & waste from the blood stream. If we fail to take care of kidneys, we are putting entire health in jeopardy. Kidney detox include Cranberry juice, Beet juice, Lemon Juice, turmeric, Cruciferous vegetables, red bell pepper.

INTESTINE

Our digestive system breaks down the food we eat, transfer nutritional value from that food to our cells, processes waste from food & eliminates it from the body. Our Intestine plays an integral role in the overall function of our bodies. Fresh ginger root, cayenne fruit & fennel seed can be consumed to keep colon clean & fresh. Ginger works to reduce inflammation in the intestinal tract, Cayenne Pepper with stomach aches & constipation, Fennel eliminates gas. Include Pineapple, eggplant, Chili pepper, Lentils

IMMUNE SYSTEM

Beet root, Carrot, Red Apple, Cucumber, Ginger, Lemon.

SKIN

It is sometimes called THIRD KIDNEY. Brushing your Skin daily & alternating Hot & Cold showers will improve lymphatic drainage, boost immunity & removes dead skin cells.

LUNGS

Toxins are also breathed in out of the body. Detox the Lungs by fresh air, exercise & yoga movements that really open the chest.

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How can you exercise safely?

Before you begin hard exercise, your body needs time to prepare. To help prevent injuries, begin your exercise by doing warm-up. A warm-up is a set of exercise that prepare your muscles—including your heart—to work hard. A warm-up would include activities that stretch your muscles. Your warm-up also should include a slow version of the main activity you plan to do, such as jogging or swimming. This helps prepare your heart for harder exercise. Altogether, your warm-up should last at least five minutes. After a warm-up, your body is more prepared to exercise hard without harming the muscles, joints, or heart.

After you exercise, do a cool-down. A cool-down includes slow exercises that allow your heart rate to return to normal. Finish your main activity at a slower pace. Then stretch for a bit. You can do the same stretches you did for the warm-up. The cool-down should last five to ten minutes. Like a warm-up, a cool-down helps prevent harm to your muscles, joints, and heart. Doing a warm-up and a cool-down is an important way to keep safe while exercising.

Another important way to stay safe is to wear proper clothing when you exercise. Wear loose, comfortable clothes that allow you to move easily. Your clothes should be made of cotton or other fabric that lets air flow easily through it. This kind of fabric allows sweat to evaporate so that you don’t get too hot. In cold weather, wear layers of clothing. As your body gets warm, take off one or more layers.

Wear shoes that cushion your heels and support your ankles. Make sure they fit well, give you proper traction, and protect your feet. This will help prevent injuries. Always wear all the protective gear that is made for your activity. For example, wear a helmet if you will be skating or biking. Wear shin guards and mouth guards for soccer. Wear wrist guards and knee and elbow pads when they are needed.

To help prevent falls, scrapes, and sprains, avoid running on hard, rough surfaces. Also, make sure you can see well. Check with specialists before you use any fitness machines or other exercise equipment. Gym specialists can help you use these machines safely and adjust them for your size.

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Are you looking for the fastest way to lose weight?

There are quite a lot of people who are a bit plumper for their liking and are looking at different ways to lose weight without putting in a big effort.

Whatever be the reason that you are trying to lose weight, you have come to the correct page that will provide you with the ideal tips that will help you to easily lose weight in a week’s time.

It is important for you to find the right kind of weight reduction method to get back into shape and never fall prey to diet pills and weight loss supplement advertisements that you come across on television channels and the internet. If you are able to combine a proper and healthy diet with an exercise regime, then this could be your passport to the fastest way to lose weight and that too naturally. The first and foremost thing that you should remember is that you should not skip meals or eat at irregular times in any weight loss plan.

If you ever thought that skipping a meal or two an eating a hearty meal only once a day is never going to help in reducing your weight. Also, make sure that you set realistic weight loss target goals before beginning a weight loss program and try to achieve the set target. Always bear in mind that you can only stretch your body to a certain limit with rigorous exercise routines and a well balanced and healthy diet plan.

There have quite a lot of people who have tried various options like yoga, workout in the gym, running, jogging and regular exercise to reduce weight but have not been able to get rid of the excess fat deposits on their body and to reduce their weight. If your bulkiness is your worry and you would like to shed off those extra kilos from your body, then Consider morning workout if you wish to burn more body fats and watch the video below and do the same each morning and for sure after one week you will be amazed with the progress.

#workoutmotivation #workout #healthyliving #weightloss

A video posted by Health Guide 911 (@healthguide911) on Jan 29, 2017 at 10:36pm PST

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Healthy 5-Ingredient Flour-less Banana Bread

When that sweet tooth craving hits me at 7 pm after dinner, I have a few go-to desserts that I make within a few minutes, this, is one of them! It’s a healthier version so you don’t get the guilt…

This can also be a great gluten-free snack if you use gluten-free oats! I’ve made this banana bread 3 times in the last 3 weeks with slight variations, and it just keeps getting better!

There are only FIVE ingredients you need to bake this great banana bread. It makes for a great breakfast, snack, or post-workout food. My favorite part about the banana bread is the texture. It’s the moist inside, along with the slight crunch if you add walnuts.

Flour-less Banana Bread Recipe

Nature Central

Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins

Ingredients

⏩3 medium ripe bananas
⏩2 cups old-fashioned rolled oats
⏩2 large eggs
⏩¼ cup pure maple syrup
⏩1 teaspoon baking soda

Instructions

➥Preheat oven to 350°F. Lightly grease 9 x 5-inch loaf pan with non-stick cooking spray and set aside.
➥Add all ingredients to a blender and blend until smooth and well combined. Pour batter into prepared loaf pan. (Garnish the top of the batter with thinly sliced banana, if desired) Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
➥Let loaf cool completely in loaf pan. Store bread in an airtight container in the refrigerator.

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Why frequent use of high-heel shoes is discouraged

The use of high-heeled shoes continues to increase rapidly today in spite the obvious negative alterations in gait and posture.

The increase in heel height induces significant biomechanical changes;
✔Reduction in ankle range of motion,
✔Improper distribution of weight in the metatarsals,
✔Increased pressure on the ball of the foot 

✔Diminished balance control.

In a recent research published in the Journal of Foot and Ankle Injuries by the University of Alabama at Birmingham, it was found that foot-related injuries associated with wearing high heels doubled between the years 2002 and 2012, and more than 80 per cent of the reported injuries were to the ankle and foot.

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Consider morning workout if you wish to burn more body fats

The best time of the day to do your cardio exercise be it jogging, walking, cycling, swimming or any aerobic activity is any time you choose as long as you sustain it continuously for at least 40 minutes to an hour.

But if you want to reap maximum benefits out of it, the most ideal time is early in the morning when you wake up before you take your breakfast. That fat burns more quickly in the morning.

Here are some reasons why this is good:-

Morning exercise gives you that feeling of accomplishment and satisfaction as you kick start your day. It releases endorphins which are the feel good hormones that make you feel less stressed, highly motivated, keep your mood in check and your circulation in tact which eventually makes you feel positive as you carry on with your day’s activities.

Being a physically challenging activity, it also prepares you psychologically to handle the rest of the day’s programme both mentally and physically. The habit of working out in the morning will also boost your metabolism and you will feel fantastic all day long.

The problem with working out later in the day especially evenings is that there is always that feeling of guilt and incompleteness if you skip your workout routine due to work pressures, getting tired from a long day’s work or even sometime putting it off to have evening chats with friends over a cup of coffee or booze.

In one way or the other, there is always an excuse to skip training. That is why most people try to compensate the lost time or days to exercise by over training next time they decide to do so. This is wrong. Why not schedule for morning programmes.

In the morning, the level of glycogen which is (stored carbohydrate) and your body’s main energy source plus blood sugar are usually low due to the rest period. This happens when you sleep in between your last meal at night and next meal in the morning.

We call it ‘fast’ period. By the time you wake up, this source of energy (glycogen) is usually depleted making it an ideal environment for you to burn fat instead of carbohydrates. You see when this primary source of energy falls short; your body is forced to tap from a secondary supply which is your body fat to provide energy and this is extensively used during exercise making you burn fat more.

A nice intense morning workout can increase your metabolism for a couple of hours keeping it elevated even after the workout is over. Not only do you burn fat during your workout session but also continue to burn fat at high speed after your workout session is over because your body will still be active throughout the rest of the day.

This is called the “after burn effect” and more advantageous over working out later in the evening. Evening workouts can only help you reap benefits during the workout session but stop immediately you go to sleep because your metabolic reaction slows down as your body relaxes during sleep.

Morning indoor workout 

#workoutmotivation #workout #healthyliving #weightloss

A video posted by Health Guide 911 (@healthguide911) on Jan 29, 2017 at 10:36 pm PST

20-Minute Home Cardio Workout

Torch calories and trim down your physique with these routines. Five moves you can do in your bedroom to start your day strong.

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How to make world’s softest and fluffiest pancakes!

These soft and fluffy pancakes will make your day extra delightful and you will not wonder like my better half ‘what’s the fuss about pancakes’ anymore!! Real nice pancakes, defiantly worth it if you wake up craving pancakes but aren't sure if you can be bothered making them.

Nutrition Value: per serving

• k.cal107
• fat5 g
• saturates1 g
• carbs12 g
• sugars2 g
• fiber0 g
• protein4 g
• salt0.1 g

Pancake Recipe

This simple and delicious pancake recipe by health guide 911 contributor is perfect for every day breakfasts.

Ingredients

➛1 cup (130 gm) of all-purpose flour

➛1 & ½ tsp. of baking powder
➛¼ tsp. salt
➛2 tbsp. of granulated white sugar
➛1, large egg
➛1 cup (240 ml) milk
➛2 tbsp (28 gm) melted unsalted butter

Instructions

1. In a large bowl, whisk together all the dry ingredients - flour, baking powder, salt and sugar.
2. In another bowl, mix together egg, milk and melted butter.
3. Now make a well in the center of the dry ingredients and pour in the mixture of wet ingredients. Using a rubber spatula or wooden spoon stir everything until just combined. Do not worry if the batter has some lumps. Over-mixing the batter may result in tough pancakes.
4. Heat a frying pan on medium high heat until it is quite hot. Alternatively you can use an electric griddle setting the temperature at 180⁰C or 350⁰F.
5. Using a pastry brush or paper towel, lightly brush the cooking surface with oil or melted butter. Now pour about ¼ cup of pancake batter on the hot pan and let the batter spread on its own. I used my measuring cup of size ¼ and it produced 5 decent sized pancakes as you see in the pictures.
6. Let the pancake sit for 3 to 4 minutes on medium-high heat until bubble forms on top and the bottom turns golden brown. Then flip it over and cook the other side for another 2 to 3 minutes.
7. Repeat the process till you use up the whole batter but don’t forget to brush the pan/griddle with oil or butter before adding the batter next time.
8. Serve warm with butter and maple syrup or seasonal fruits.

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Healthy reasons why you should be eating a mango every day

This readily found mango juicy needs no introduction as it is well known for its sweet and refreshing taste. Mangoes may very well be the king of all fruits. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack.

The mango is among fruits popular in the tropics and is mostly known as the ultimate smoothie ingredient. But did you know that the mango is also a nutrient powerhouse?

The mango peel is rich in phytonutrients like polyphenols and carotenoids, which are known for their ability to prevent inflammation in the body and fight free radicals — which helps keep cancer away.

Those strings that get in the middle of your teeth are made up of pre-biotic dietary fiber that makes the mango one of the richest sources of fiber. This nutrient ensures bacteria in the intestines remains healthy and functions well to prevent diseases like colon cancer and keep your digestion in check.

The orange-yellow pigment in the mango depicts the presence of Vitamin A and carotenoids. In fact, 100g of the fruit can give you approximately 25 per cent of the daily recommended amount of Vitamin A.

Carotenoids and Vitamin A are antioxidants that protect your body from free radicals, they are essential for eye health, they ensure the integrity of the skin as well as mucous membranes in the body which then prevents entry of disease causing organisms into the body.

The mango is also a good source of potassium which is essential in the control of blood pressure as well as maintaining a balance in the body fluids together with sodium.

This amazing fruit is also rich in Vitamins C and E, which helps the body fight infection and promote quick wound healing.

Read more on: Health Benefits Of Mangoes

Health Benefits Of Mangoes

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Yummy Tri-Color Cake with Cream Icing

flavor quotient

This is a beautiful cake I have ever made. Looking this cake makes me happy. I love the bright colors peaking out as you look at them. Looking this cake makes my life colorful. I hope it does for you too...

Tri-Color Cake Recipe

A stunning celebration cake of three or more colorful layers and cream frosting - an impressive showstopper.

Ingredients

➠345 gm (3 cups), sifted of all-purpose flour
➠1 tbsp. of baking powder
➠½ tsp salt
➠226 gm (1 cup), at room temperature of unsalted butter
➠320 gm (1 & ⅔ cup) granulated white sugar
➠4, at room temperature large eggs
➠2 tsp. of  pure vanilla extract
➠240 ml (1 cup), at room temperature of milk
➠1 tsp orange/saffron liquid food color
➠1 tsp dark green liquid food color
➠Whipping cream to cover

Instructions

1. Preheat oven to 180 degrees C (350 degrees F) with rack in center of oven.
2. Butter or spray with a non-stick vegetable spray, three 9 inch x 2 inch (23 x 5 cm) cake pans. Then line the bottoms of the pans with parchment or wax paper and then spray the paper.
3. In a bowl, sift or whisk together the flour, baking powder, and salt.
4. With a hand mixer, beat the butter until soft and creamy for about 1-2 minutes. Gradually add the sugar and beat until light and fluffy for about 3-5 minutes.
5. Add eggs, one at a time, beating well after each addition. Scrape down the sides of the bowl as needed.
6. Add the vanilla extract and beat until combined.
7. With the mixer on low speed, alternately add the flour mixture (in three additions) and milk (in two additions), beginning and ending with the flour.
8. Evenly divide the batter between the three prepared pans. Add the orange/saffron liquid color to one pan and whisk to blend the color all over homogeneously. The liquid color tends to stick to one place; you have to give little effort to mix it thoroughly.
9. Add dark green liquid color to another pan and mix similarly. Leave the third pan as it is. Smooth the tops of the batters with the back of a spoon or an offset spatula.
10. Since I have a small oven, I had baked each cake separately. Bake each cake for 27 to 35 minutes or until a toothpick inserted into the center of the cake comes out clean and the cake springs back when pressed lightly in center. You can bake all the cakes together if you have a big oven; the time to bake will be more or less same. Keep checking after every 10 minutes!
11. Place the cakes on a wire rack to cool, in their pans, for about 10 minutes.
12. Then invert the cakes onto a plate. Remove the parchment or wax paper and re-invert cakes so that tops are right side up. Cool completely before frosting.
13. Meanwhile prepare the frosting [I used simple whipped cream to cover the cakes and also applied the same between the layers.]. Whip the double cream until soft peaks form and the volume increased four times. Keep it in the fridge to chill so that it’s easy to spread over the cake.
14. Once the cakes are completely cooled, prepare for frosting. The top of each cake should be perfectly plain. If the top has become dome shapes (which is quite normal), cut it off and make a perfect plain for the cake to hold the frosting.
15. If you have a turn-table, place the green cake first on the turn-table. Apply a thick layer of whipped cream all over. Now place the un-colored i.e. white cake over the green. Re-apply the layer of cream. Finally place the saffron cake. Now apply the cream over the top and also on the sides and using a spatula cover the cake all over. Smooth the edges and you are done!
16. Sprinkle some colored sugar balls or chocolate vermicelli or some other decorative sprinklers of your choice! Enjoy!

Nutrition Value Per Slice

• kcal601
• fat29g
• saturates18g
• carbs73g
• sugars47g
• fibre2g
• protein11g
• salt0.6g

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Infant Weight Loss After Birth: Is this normal?!

I have come across enough cases where moms come to me worried or even depressed that their newborns have lost weight, especially when they weigh their babies within two to three weeks after delivery.

Most are usually worried that the birth weight has dropped instead of increasing. This is a fairly usual occurrence for newborns, so moms give it a rest.

According to a recent study published on ‘Paediatrics Journal’, exclusively breastfed newborns typically lost as much as ten per cent or more of their birth weight before beginning to gain again in the first days after birth.

By 48 hours, almost 5 per cent of babies born normally and ten per cent of those born by caesarean delivery lost at least ten per cent of their birth weight. By 72 hours, 25 per cent of caesarean delivered infants lost at least ten per cent of their birth weight.

According to Valerie J Flaherman, one of the authors from the School of Medicine at the University of California, San Francisco, “These results provide the first graphical depiction of hourly weight loss for exclusively breastfed newborns from a large, diverse population, because weight changes steadily throughout the birth hospitalization and is measured at varied intervals from the hour of birth.”

Usually, a weight loss consisting of anything under ten per cent of a baby’s birth weight is considered normal and not a concern. Babies have extra fluid when they are born, and in the days after birth, they lose this fluid. They don’t need to eat much yet, so they are not replacing this fluid loss for a few days. After the mother’s milk comes in and the baby starts eating more, the lost weight will be regained.

This weight loss usually starts in newborns before they leave the hospital and can last for two or three days. Once the baby starts nursing regularly, the weight will start to rise again. Within ten days to two weeks, the baby should have regained its birth weight. Typical weight gain during the first few months is 150 - 200 gm per week. Look out for signs of illness that may suggest that your baby is losing too much weight. These include: persistent crying or irritability, lethargy or listlessness, loose stools, vomiting, poor feeding and fever.

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Complexes about your weight

Some people who say that they are overweight or underweight aren’t even as bad as they think. Besides, who gets to decide what is the right weight for women and men? Who has the authority and power to decide on the right weight we should be at. Last I checked, no one on this universe has that answer. Of coarse we should always strive to look our best and be as healthy as possible. But don't allow society to tell you that a size 4 or 6 is the only size you should be or else your fat. Don't allow society to tell you that if you aren't buff with a six pack then you aren't a man.

The right weight is the one you decide on! When you look in the mirror and love what you see. When you are healthy, and energetic. Whether that weight is 250 lbs or 130 lbs, you are the one who decides what is right for you. Not Society! There are a lot of men out there that love a heavier woman, same way there are a lot of men who love a skinnier woman. There are a lot of women out there that love a muscular man with a nice six -pack, same way there are a lot of women who love the spare tires or the love handles.

You get to decide who you want to be, and you work hard to get there. If you see that for you to reach your own personal goal weight you are currently under weight, try drinking 'ensure' to help you gain some weight, Eat more often and foods that contain a bit of fat, hit the gym and gain some muscle (Muscles weigh). Speak to your doctor to see how you can gain weight and still be healthy. If you are a bit overweight then do the exact opposite, speak to your doctor about how you can loose weight the healthy way. See a nutritionist, hit the gym at least four times a week and do cardio and fat burning exercises. Eat less often, eat low fat or even fat free foods, exchange the starches on your plate for more green veggies.If you would like to be more toned.... The only way is by hitting the gym like a beast and lifting weights and doing crunches and push ups etc. Muscles don't come by you just sitting there desiring it.

Either way there is still a person out there who would love you in the weight you choose to be best for you; Except without that, Hmm! (Lets call it a) Stinky Complex. Get rid of this weight complex by choosing your own personal goal weight and working towards that. Don't stop until you get there.

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A Guide to Dealing with Uncomfortable Feelings

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Some feelings can be very uncomfortable. In this blog post you will learn about some of these feelings: that is boredom, loneliness, shyness, and grief. You have undoubtedly experienced many of these feelings.

As pleasant or unpleasant as feelings can be, they are not good or bad, right or wrong. They are simply your feelings. Because they are your feelings, you oversee how to express them.

A Guide to Dealing with Boredom

Boredom is feeling tired, restless, and uninterested. You may stare into space. You can’t think of anything to do or anyone to be with. Your mind and body feel sluggish. You feel “out of sorts” When you are bored, it feels like you be that way forever.

When does, boredom occur?

You may be bored when it seems there is “nothing to do” on a rainy day, when you are sick, or when all your friends are busy.

Strategies in dealing with boredom

Name your feeling. Allow yourself to be bored. When you are tired of being bored, exercise can help; so, can challenging yourself to find something out of the ordinary to do all by yourself. You could start a new project or even start writing a book describing how bored you are!

A Guide to Dealing with Anger

Anger is a strong feeling of displeasure. Anger can rage out of control in words, tears, or physical action, or it can stay bottled up inside. It can be directed outward to other people or inward toward yourself. Anger can last a few minutes to several weeks.

When does, anger occur?

Anger can arise from a disagreement between you and a friend, between you and your parents, or between you and anyone else who upsets you. You can also feel anger when you are hurt or disappointed.

Strategies in dealing with anger

Learn to express your anger in ways that make you feel in control. You can leave the situation and give yourself time to cool off. You can count to ten, choose something else to do, or read something that makes you laugh. If you disagree with someone, it helps if you both express your feelings and listen carefully to each other. If an angry situation continues for a long time, or if there are threats of violence, ask for help from a family member, counselor, or other trusted adult.

A Guide to Dealing with Loneliness

Loneliness is a painful, empty feeling of isolation. A poor self-concept can make feelings of loneliness worse. You may think that no one wants to be your friend which increases your level of stress.

When does, loneliness occur?

Loneliness can result from rejection, a misunderstanding between friends, moving to a new neighborhood or school, or an illness.

Strategies in dealing with loneliness

Naming your feeling and admitting you are lonely are good first steps. If you are in a new situation, remember that making new friends takes time. Be patient with yourself. Look for interests you have in common with people around you. Join an after-school activity that helps you meet people your age who have similar interests. Ask for help from your family, teacher, or counselor.

A Guide to Dealing with Shyness

Shyness is avoiding contact with others. You may have difficulty talking to people in groups or in new situations. You may avoid eye contact or speak in a very soft voice. You may have trouble making new friends, volunteering, or speaking in front of a group. Shyness can cause you to blush, have sweaty hands, a pounding heart, or butterflies in your stomach.

When does, shyness occur?

You may feel shy when facing new situations, speaking in front of the class, or introducing yourself to someone for the first time.

Strategies in dealing with shyness

Know that there is nothing wrong with being shy. Some people are naturally more shy than others. If you want to overcome your shyness, think of one situation where you would like to feel less shy—speaking out loud in class, for example. You may be surprised to learn that other students also feel shy. Your teacher may also have suggestions to help you.

A Guide to Dealing with Grief

Grief is a feeling of great sadness that lasts for a long while. You may cry often, find it hard to concentrate on your work, feel tired, and may not enjoy doing the things you used to do and may find it hard to think about the future.

When does, grief occur?

Grief is a normal response when a person experiences a loss, such as when a family member dies, the family changes, a close friend moves away or a pet dies.

Strategies in dealing with grief

Grief can last for a long while. Be patient with yourself. Openly expressing your feelings of loss will help you start to feel better. Find people you can talk to about your feelings. Writing about a person or pet who died can also help. Remember, the pain you feel will lessen over time.

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Warming Sweet Potato and Red Lentil Soup

This simple and quick to make sweet potato and red lentil soup is full of flavor, nutritious and delicious! This sweet potato and red lentil soup comes together quickly as it can be ready in just about 30 minutes. This soup can be enjoyed chunky or can be puréed for a silkier texture.

Sweet Potato and Red Lentil Soup Recipe

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

1 tbsp. of olive oil
1 tbsp. of butter
1 small onion diced
1 clove medium garlic minced
1 inch piece fresh ginger grated
1 sweet potato peeled and chopped
¹/₂ cup split* red lentils rinsed
6 cups chicken or vegetable broth
1 tsp. of curry hot or mild
¹/₂ tsp. of ground turmeric
Salt and pepper to taste
2 tbsp. of fresh lemon juice more to liking
Yogurt for topping (optional)

Instructions

Heat oil and butter in a large saucepan over medium heat. Add onion and cook stirring a few times until they begin to get translucent, add the minced garlic and grated ginger, cook stirring until softened, about a couple of minutes. Add the curry and turmeric and cook stirring until the spices are fragrant, about 1 minute. Add the chicken (or vegetable) broth, the red lentils and the chopped sweet potato.

Bring to a boil and then lower heat to a simmer and simmer the soup for approximately 15 minutes, stirring now and then so lentils don’t stick to bottom of saucepan. When sweet potato and lentils are cooked, add 2 tablespoons of freshly squeezed lemon juice, salt and freshly ground pepper to taste.

You can either keep the soup chunky or using a stick blender you can purée part of the soup or all of it if you prefer a silkier texture. You can also transfer the soup in batches to a blender and purée until smooth. Pour the soup back into the saucepan and adjust seasoning and the consistency of the soup with more broth or water. Garnish the soup with a dollop of yogurt (optional)

Serve with lemon wedges (optional)

Notes: You can use regular red lentils for this soup but they take twice as long to cook as split lentils.

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Being a Health Consumer

You probably visit your doctor at least one every year. You probably see your dentist twice a year. You may choose your own soap, shampoo, toothpaste, and other personal care products. Doing these things makes you a health consumer. A health consumer buys and uses health products or services.

Your family may still have a large influence on your consumer decisions. Your gender, interests, and friends may also influence you. To make wise decisions, you need to learn to gather reliable information about products. You also need to learn to compare and to evaluate products. These skills will help you stay healthy and avoid wasting money.

What sources of health information are reliable?

Gathering information is an important step in making decisions as a health consumer. But some of the information available to you isn’t reliable. Some information contains myths - ideas that are thought to be true by many people but are false. When you consider health information you need to separate myths from facts.

Advertising can be one source of health myths

Radio, TV, and internet commercials are forms of advertising. Ads in magazines and newspaper are other forms. Product packages also may have advertising on them. The main purpose of any advertisement is to persuade you to buy a product, whether or not it is the best one for you. That is why it’s important to look at ads with a critical eye. Ignore advertisers’ attempts to make products appealing. Focus on the facts that advertisements present. Realize that ads sometimes give incomplete or misleading information. Watch out for unrealistic claims. 

Also read: How Media Can Contribute to Poor Health Decisions

Library books and magazines

Your library has many books and magazines with information about health. To make sure you get facts rather than myths, look for books written by health-care professionals. Look for magazines, pamphlets, and news-letters put out by recognized health organizations. Be suspicious of books, magazines, newsletters, and internet sites making claims that seem too good to be true. These sources are probably not reliable.

Suppose you are trying to decide what kind of soap to buy. Magazines published by consumer groups might have information that could help you. Consumer groups test and rate products such as soap, hand lotions, shampoos, and sun-screens. Their reports give reliable information. Newsletters that focus on health issues sometimes also rate health products.

The library may be only one of your stops as you gather information about health products. Your family can also be a handy source or reliable product information. Health-care professionals you know are also good sources of information. Your doctor, dentist, pharmacist, and school nurse know a lot about health products. They can help you make wise consumer decisions.

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Stress and Health: How can you manage feelings of stress

Stress is that all-too-familiar feelings of tension in your body and your mind. How do you experience stress? Does your heart beat faster? Do your palms get sweaty? Do you get butterflies in your stomach? Stress is your body’s natural reaction to challenges.

Some stress is good stress. It can give you the extra energy. This kind of stress is called eustress. In eustress, even though the stress increases, your health and performance improve. Eustress doesn’t last long. Once the situation causing the stress is over, your physical reactions go away.

If stress lasts a long time, and you can’t relax, it becomes distress. Distress is bad stress. It harms your health and your ability to do things. Distress is your body’s way of telling you that you are doing too much, putting too much pressure on yourself, or not managing your time wisely. When you feel distress, it’s time to make changes.

What are some possible causes of distress?

You could be;

• Too busy with too many activities and not have enough time to relax.
• Worried about problems with friends or about problems at home or at school for students.
• Trying to accomplish long-term goals without short-term goals to guide you.
• Keeping a problem inside instead of talking to a parent or family member, adult friend, or counselor.

Things you can do to decrease the distress in your life include setting realistic goals; eating well and getting enough sleep; allowing enough time for exercise, chores, and homework; leaving time in your schedule for fun; talking over your problems with a family member or other adult; and taking the time to laugh.

Using these things to reduce stress in your life is called stress management. If your body is telling you there’s too much stress in your life, listen to it, and use some of these stress management skills to reduce the stress you’re feeling.

When to Get Help for Stress

If you have had any of these symptoms for a while, ask a parent or family member, teacher or counselor for help with stress.

• Tiredness
• Trouble sleeping
• Headaches
• Trouble concentrating
• Eating problems

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FOR VIBRANT HEALTH, BE IN LOVE WITH FOOD

The problem with us is that we don't relate positively with our food. This negativity & fear leads to lower metabolism & fat gain. Therefore, before stepping in the healthy regime, building a positive relationship with food can solve all the issues of weight loss.

Eating more food does not mean that you will eat a big pan pizza at a time. Eating more food simply means eating a wholesome meal, frequently with love. But " FOOD IS EVIL, IT MAKES YOU FAT " mindset drives you crazy when it comes to weight loss.

Working out & skipping meals or extra workout sessions & starving yourself will not do any good to you. Rather you'll end up getting frustrated & lose your health. Even if you lose some kilos, you'll bounce back double of what you lost...

It's high time that we educate people around & make them understand beauty of NUTRITION in our lives. " NOTHING IS MORE SINCERE LOVE THAN THE LOVE FOR FOOD".

We should build up strong relationship with food which improves digestion, nutrient absorption, resulting in weight loss. Thanking your meal makes you calmer which opens your mind to hear the signals of your stomach on fullness.

Give attention to your food. Look at your food, how colorful it looks, how good it smells, how good the texture is when you touch it, how tasty the food taste that it just melts in your mouth. This feeling of GOODNESS will help in secretion of gastric juices & better absorption of nutrients from the food.

Be calm & chew your food properly, this will give feeling of fullness & satiety.

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6 tips to beautiful, confident and relaxed pregnancy!

The beautiful experience of pregnancy can take a toll on your mood, energy, health and appearance. Your legs are aching, your skin is stretching and changing, you feel bloated and fatigued.

Here are some tips on how to feel beautiful, confident and relaxed when pregnant.

1. Eat with your looks in mind

Even though you may crave less than healthy choices, try to stick to a diet filled with fresh fruits and vegetables and lean protein. Foods rich in antioxidants will keep your skin looking healthy. Some supplements such as Vitamin A, are not advisable during pregnancy. However, eating Vitamin A rich foods such as eggs, carrots, fish and dairy will help to keep the skin looking supple and young.

2. Managing stretch marks

Heredity plays a role in stretch marks therefore if your mother had them, you’re more likely to get them. Although you cannot prevent stretch marks, you can minimize their appearance and growth. Use oils or lotions that contain Vitamin A and E which are good for supporting the skins structure. These include coconut oil, Shea butter, cocoa butter, and carrot seed oil.

You may also mix in a few drops of essential oils such as wheat germ oil which is rich in Vitamin E, or rosehip oil, which is rich in fatty acids and healing nutrients. Many of the essential oils are rich in antioxidants which help to repair and protect the skin, and are therefore good for stretch marks. However, ensure that you confirm which oils are safe for use during pregnancy and lactation.

3. Beauty sleep and relaxation

To look and feel your best, ensure that you relax and rest whenever possible. Pregnant women need at least eight to ten hours of sleep every night. Rest is important to thwart eye bags and dark circles. Use lavender essential oil to help you relax and lull you to sleep. Baths with Epsom salts and essential oils help to relieve aches and pains. If you can, continue with your exercise routine as this will energize you and improve the appearance of your skin.

4. Dry itchy skin

Stretching skin tends to be itchy and dry. Try to eliminate drying soaps and skin products that contain alcohol. Use natural soaps and natural skincare products because whatever you put on the skin, is absorbed into your body. To keep your skin well moisturized, add some Vitamin E oil, lemongrass oil, or lavender oil to your lotion, mix well and use. It is important to keep your whole body well moisturized, not just your belly.

5. Skin pigmentation

Often, changes with pigmentation are among the most pronounced during pregnancy. Dark patches might develop on your face or on other areas of your body such as your inner thighs. Although these skin changes aren’t preventable, they can get worse with sun exposure. Stay in the shade when you can. If you must be in the sun, use plenty of sunscreen.

6. Skin breakouts

If you do break out, remember that these skin changes will most likely resolve themselves within three months of giving birth. Wash your face with a mild cleanser twice a day and keep your hair off your face. Use an oil free moisturizer and avoid oily make-up.

Source: standardmedia.co.ke

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