LITTLE CHANGES FOR A HEALTHIER LIFE

Good Morning lovely angels. Its Friday !! excited for the weekend.. any kool plans you would like to share in the comments below.

Well we all know that going from a bad diet to a super healthy one doesn't happen in a day. and its a big change to go through at one go. I had opted to make small changes in my diet and it has really helped me in feeling and keeping healthy. Hence I would like to share a few simple steps to take towards a healthy lifestyle.
These small changes will make a big difference to your calorie intake.

1. Avoid drinking outside

It is very easy to get lured by a tempting Starbucks frappe or any drink as we pass any coffee shop. Try and opt for a healthier version like not adding cream on top or opting for soy milk instead. Try to have juice or infused green tea instead. The best way is to make it at home so that you exactly know what is going inside it.


2. Walk 

Walk whenever you can. Skip the lift/escalator and opt for the stairs. Brisk walking not only gets your heart rate up but also when you go in the park you get a lot of me time to spend with ourself. You can not only reflect through life but also meet friends and spend some time with them. You will make memories and share your feeling and thoughts.I you have no purpose you can just enjoy the natural beauty and feel your existence and practice some yoga/ stretches.

3. Limit the amount you eat

Eating in small portions is as important as eating healthy. Always try and eat in small portions and limit yourself from eating anything too much. I this case you can indulge in a chocolate bar or a piece of cake but don't eat too much . Just a little bit is just right.

4. One healthier alternative each week

Try to find at least one healthier alternative to what ever you eat and stick to it for a week. Once you have done it for a week it will become a part of your lifestyle. For instance, swap potato fries to sweet potato fries, swap unhealthy dips with hummus etc.

You can make 1 small change each week. And it will make a lot of difference to your calorie intake.
Hope you found this helpful. Let me know in the comments below if these changes helped you and share your tips too.

GOJI BERRIES - NUTRITIONAL POWERHOUSE / SUPERFRUIT / SUPERFOOD

Goji berries are the most nutritionally dense fruit on Earth. The goji berry, also known as the wolfberry, is a member of the Solanaceae or nightshade family of plants. It’s a bright orange-red berry commonly grown in the north-central and western areas of China. Native to the Himalayan Mountains of Tibet and Mongolia, the goji berry is now grown in many other countries as well. Although they have only been introduced in Western countries in recent years, goji berries have been used for thousands of years in Tibet and China, both as a culinary ingredient and medicinally.

The ripe berry is easily damaged during picking, so it’s common for them to be carefully dried to preserve them before export. IThis sweet-tart fruit is usually sold dried and looks like bright red raisins. You can also enjoy goji berries fresh off the vine (they’re surprisingly easy to grow in warm climates). Most supermarkets sell dried goji berries in the bulk section. They also come prepackaged. n the UK they are commonly eaten as the dried fruit or as a component of fruit juice.

They are most often consumed raw, made into a tea or extract, or as an ingredient in soups. Goji berries are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.

Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.

Goji berries are a nutritional powerhouse, packing healthy food energy into small servings. That means that while they don’t have any direct correlation with weight loss, they can be part of a healthy weight loss plan. Their rich, sweet taste, along with their high fiber content, provides a feeling of fullness that can keep you from overeating and packing on the pounds.

This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.

In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight.

The complex carbohydrates that make goji berries so yummy raise blood sugar slowly, so you won’t experience a sugar crash afterwards. Hence also aids in regulating blood sugar levels.

Antioxidants protect cells against breaking down when they are exposed to elements like smoke and radiation. Even better, foods with healthy levels of antioxidants are often high in fiber and low in unhealthy fats.

Please note that there can be adverse interactions if you consume goji berries while also taking medication for diabetes, or blood pressure, or take the blood thinner warfarin. So be sure to consult your health care provider if that is the case.

Hey my lovely angels please let me know if you have better ways to incorporate goji berries into your daily diet in the comments below.

SUPERFOOD & NUTRITIONAL BOOSTER - SEEDS

SUPERFOOD

CHIA SEEDS

Refer to http://zainabrd.blogspot.co.uk/2016/05/chia-superfood-and-aids-weight-loss.html

FLAX SEEDS

Flaxseeds—which come from one of the oldest fibre crops in the world, flax—contain a large amount of lignans, a nutrient present in fruits and vegetables that is thought to fight a slew of diseases, such as cardiovascular disease, hormone-related cancer, and osteoporosis. 

Flaxseeds also contain a large amount of the antioxidant manganese which is known to help fight free-radicals, particles that can cause cell damage.

Blend in smoothies, bake in bread, or sprinkle on yogurt, cottage cheese, or applesauce.

HEMP SEEDS

Hemp is a variety of the cannabis plant, and no, it will not get you high. It will, however, pack in more protein per serving than any other super seed. 

Similar to flaxseed, hemp seeds have a nutty taste and most of the fat in these comes from omega-3 fatty acids. Hemp seeds do not contain any phytates, which means that the minerals in hemp seeds are easier for the body to absorb. High magnesium levels support energy production and bone health, and hemp seeds also contain a large amount of vitamin E.

Sprinkle them over a nutty salad, add them into a yogurt parfait, or blend them into a smoothie.

 MUSKMELON SEEDS

With the summer at its peak, muskmelons are at their best. This juicy and pulpy fruit offers great relief from the heat. It keeps you full, hydrates you, gives you enough fibres, provides huge amount of Vitamin A, and keeps your vision intact. Those muskmelon seeds that you conveniently toss away in the trash can have numerous health benefits.

Muskmelon seeds are a good source of proteins.

Muskmelon seeds are extremely rich in antioxidants and Vitamins A, C, and E. This is really good for your vision as Vitamin A, C, and E help prevent macular degeneration in the eyes. 

The antioxidants in the seeds keep your blood cholesterol levels under check and also decrease the risk of cancer.

Vitamin C in the seeds is also very effective in fighting off cold and flu by boosting your immune system.
The seeds are also a great source of minerals like magnesium, phosphorous, and potassium, thus helping regulate your blood pressure. 

Consuming muskmelon seeds will also improve bone density and decrease the chances of developing Type 2 diabetes. Muskmelon seeds are also used in treating migraines, insomnia, and depression.

The omega-3 fatty acids found in the muskmelon seeds take great care of your cardiovascular function and play a key role in fighting cardiovascular diseases.

Do you lack a healthy growth of hair? Are your nails weak, slow in growth, and break often? Consuming muskmelon seeds can really ensure a healthy growth of hair and nails, thanks to the high protein content in them. It also helps maintain the tissues in our body.

Muskmelon seeds and the 'netting' around them are a great source of fibre and thus, they help you in losing weight.

These seeds are also great for thickening soups, stews, and gravies. These are often used in spicy meat dishes to bring thickness. You can add them to your apple pies and crumbles.

NIGELLA/ BLACK CUMIN

Native to Southwest Asia, nigella seeds are popular in Indian cuisine but have also been used for centuries as a traditional treatment for a broad range of ills, including pink eye, the flu, colic and congestion. Commonly referred to as black seed, “kalonji” or black cumin, the seed is also sold in an oil form at stores like Whole Foods. An ounce contains 11g of fibre, 5g of protein and 4g of fat, and is a good source of calcium, magnesium and iron. 

You can add it to bread just like sesame seeds.

PAPAYA SEEDS

Addicted to pomegranate seeds? Then give papayas a try. The seeds are rich in oleic and palmitic acids, two fatty acids thought to ward off cancer, and in traditional Chinese medicine, a teaspoon of papaya seeds is often given to detoxify the liver.

Popular in Hawaiian cuisine, the seeds are often ground up and used like pepper in salad dressings and other foods.

PUMPKIN SEEDS

I Love pumpkin seeds because they are so versatile! Apart from just being a great snack to throw in your handbag and eat on the go. 

Only a handful of pumpkin seeds contains about 130 calories, and their five grams of fat per serving, unlike other superfood seeds, contains a relatively low amount of omega-3 fatty acids. 

Pumpkin seeds are high in protein, iron, and zinc, and they're one of the best sources of magnesium, a mineral that helps stabilize blood pressure, build bone strength, and even reduce stress. A French study found that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels.

Pumpkin seeds are healthy for men for one other reason: They're high in phytosterols, plant-based chemicals that help alleviate symptoms associated with having an enlarged prostate, such as urinary difficulties.

Roast a handful at home and add your spices of choice, or buy snack-ready bags at the store (but beware of too much added salt). They can also be baked into muffins or bread.

SESAME SEEDS

People often overlook this as a simple bagel flavour, but sesame seeds are very high in essential minerals: manganese for bone health, zinc for immune health, and copper for energy and collagen production 

They're also a good source of iron. Iron is needed to make haemoglobin which is responsible for delivering oxygen to muscle tissues, inadequate iron can lead to headaches, upset mood, and severe lethargy and fatigue.

Look for black sesame seeds for a nuttier flavour and a more potent source of antioxidants. Baking into bagels and breads is how they’re typically used, but homemade salad dressing or sesame seed nut milk can easily incorporate the seed into any meal. They can also be combined with soy sauce and tossed with steamed veggies.

SUNFLOWER SEEDS

Eating sunflower seeds, ward off sun damage. Just half a cup of sunflower seeds provides more than 100 percent of your daily requirement for alpha-tocopherol, the most active form of vitamin E, a powerful antioxidant that protects cells from free radicals and UV damage. They're also a great source for the antidepressant phenylalanine, an amino acid the body turns into the brain chemical norepinephrine, which keeps you alert and focused. 

WATERMELON SEEDS

Watermelon is an extremely popular fruit. While we all enjoy eating this sweet refreshing fruit, we usually discard the tiny seeds scattered in it without realising or rather knowing of their health benefits. These seeds are loaded with nutrients including fatty acids, essential proteins and lots of minerals. These seeds are rich in vitamin B like thiamine, niacin, foliate and minerals like magnesium, potassium, manganese, iron, zinc, phosphorus and copper. Besides, they are a great source of calories with 100 grams of watermelon seeds providing around 600 grams of calories.

Your body requires amino acids but there are some essential amino acids such as arginine and lysine, which the body cannot produce on its own and these have to be provided from food sources. Watermelon seeds contain some of these essential amino acids such as tryptophan and glutamic acids. Lysine helps in calcium absorption to facilitate formation of collagen and connective tissues in the body whereas arginine improves the body’s metabolism, cardiovascular system and sexual health. 

Watermelon seeds are good sources of magnesium with 100 grams of seeds providing 139 percent of the recommended daily requirement. Magnesium is vital for normal heart functioning, maintenance of normal blood pressure, supporting metabolic process and protein synthesis. It is also beneficial in the treatment of cardiovascular diseases and hypertension besides controlling blood pressure and diabetes. 

Watermelon seeds contain lycopene, which is good for your face and also helps in improving male fertility. 

These seeds are excellent sources of multivitamin B and can replace some of the supplements. Vitamin B present in watermelon seeds comprises of niacin, foliate, thiamine, riboflavin, vitamin B6 and pantothenic acid. B vitamins are vital for maintaining healthy blood, nervous system and effective immune response.  

These seeds can be used for treating diabetes. Boil a handful of watermelon seeds in 1 ltr water for 45 minutes, keeping the pot covered. This concoction should be taken every day like tea.  

Watermelon seeds are effective in recovering health after illness and sharpening your memory.

Hey my lovely angels, if u like reading my blogs please follow so I can keep you updated with my next post and please let me know in the comments below if you would know better ways to use these seeds in your daily routine.

CHIA- Superfood and aids Weight Loss

Chia Seeds Benefits

One ounce of chia seeds provides 11 grams of fibre and 4 grams of protein, with only 129 calories and 9 grams of fat. They’re one of the best plant-based sources of omega-3 fatty acids, which quell inflammation through the body and can help you lose inches of belly fat. The seeds' rich fibre content can suppress appetite and prevent afternoon hunger and midnight snacking. Their unique balance of protein, fats and fibre give you long-lasting energy. Coolest of all: They absorb water, expanding to up to 10 times their weight in liquid, helping you feel full and fuelled. (They’re a great pre-workout food.) As chia seeds are digested, they actually release water, keeping you hydrated!

Chia Seeds have been proven to regulate and decrease abnormally high levels of insulin in the blood. They can also reduce insulin resistance to help you lose weight.

A recent UK study showed that chia seeds can lower triglycerides and cholesterol levels while increasing HDL (healthy cholesterol). The study also found that when substituting chia seeds for other fat sources, the chia seed diet was able to prevent high triglyceride levels and reduce obesity.

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer

Uses of Chia Seeds:

1. Add to your smoothies

2. Make a Chia Pudding

3. Make a Chia drink

4. Add Chia to granola bars
5. Add it to your favourite salads and fruit bowls

Ways to use CHIA SEED:

To make chia smoothies, add 2 Tbsp. chia seeds to 200 ml of water and soak for an hour or more. Then add to your favourite smoothie.

Chia seed gel can be made by soaking 2 tbsp of chia seeds in 50 ml of water overnight. Blend your favourite fruit and then add chia gel for a delicious chia pudding.

Blending chia seeds in a coffee grinder or food processor makes chia flour/mulled chia. Chia flour can be used in baking or to make a silky smooth chia pudding.

Add chia seeds to any organic juice and you can have it as a drink.

My lovely angels please let me know in the comments box below if you try any of the above or if you have any new recipe suggestions I would love to try !!