When it comes to trying to stick to your diet, there are many things that might hinder your resolve! Cravings, mood swings, stress and the likes can truly make you want to quit. However, here are a few things that might help you stick to your diet better! Have a look at some of them here.

Understand what your body wants

Cravings are a sign that you are not providing your body with well-timed meals with consistent gaps in between. These cravings could very well slow down your metabolic rate and your body, as a result will end up storing more fat.

We understand that sometimes the diet that you have to follow or that has been recommended to you might consist of certain things that you could not possibly think of having. In such situations listen to your body and don’t eat that particular food. You do not want to end up confusing your body. Instead choose an alternative that you like and stick to it! The happier you are, the healthier your body will be.

Portion control

Where we tell you to increase your meal frequencies, we also ensure thst we tell you about portion control. If you end up having the same quantity in your 6 meals throughout the day as you were having in the 3-4 meals prior to your diet, then you will not end up being heathier.

There are a ton of food groups that should be included in your daily diet in order to keep you healthy. Unless and until you need to, do not skip any particular group. Reduce the portion you intake and and make sure that you add these groups to your diet.

Keep yourself hydrated

We will never be able to emphasise the importance of keeping oneself hydrated when it comes to a healthier lifestyle. We understand that with the amount of worm most of us do, the thought of drinking water often crosses our mind. But your water intake is directly proportional to your health, always remember that.

Keep a sipper with you at a times so that you are able to remind yourself thst you ought to drink more water. In case you get bored of plain old water, yiu can also add fruits like strawberry or kiwi and veggies like cucumber and mint to the water to enhance the flavour naturally and give you some variety!

These three tips will truly go a long way in helping you maintain the new found diet plan that you are trying to implement in your life without a lot of effort.

The post Tips to help you get through your diet first appeared on Fit Foodies Mantra.

Another issue that the Lockdown has brought with is unavailablity of certain things. There might be a few days that you will not find fruits or vegetables to include in your daily diet. So how does one eat healthy during such a time!

Well, by using the things you already have at home of course!

Here are our four recipe ideas and their nutritional values that you can make using the things you already have in your pantry!

Chicken and Rice

It literally could not get simpler than this meal! Most people have things like rice, flour and the basic staples lying at home even during this lockdown phase.

We used boiled white rice that was already there in the fridge. That accompanied with chicken breast, made in such a way that it could be kept and had easily for 3-4 days.

Add some boiled spinach to that and you have an amazingly balanced dish on your hands. With fiber, carbs, protein filled to the brim on the dish, you cannot go wrong with it!

Omelette

Apart from all the basic staples, eggs are definitely always available in any and every grocery store, even if it during the Lockdown itself. The great things about eggs is the fact that they are extremely versatile!

Omelette is merely one thing that you can make using eggs. Even in this you can have different variations. Like you can make an omelette with the whole egg, or if you want a healthier option, make an all egg white omelette. Add a couple of chopped onions to it, which is another thing ALWAYS available in our Indian household without fail, and you have an amazing and healthy dish on hand.

This dish has an amazing protein content and is fairly high in dietary fiber too! Another plus? It is absolutely delicious too!

Oats Cheela

The Besan cheela is definitely something that most Indian households have been making since time immemorial. It has also been a major part of most of our childhoods.

This however is a twist on the classic cheela made with another ingredient present, nowadays, in most of your kitchens; oats!

The combination of the steel cut oats and the egg whites gives this dish a wonderfully soft yet a crisp texture, which a true delight to indulge in!

The Oats cheela contains a good amount of proteins, fiber and carbs alongwith essential vitamins and minerals that helps keep your immune system working well. Season it with your favourite seasonings, and you are done! Definitely cannot say no to this one!

Khichdi

The ultimate Indian comfort food, if there was one, then it os definitely the khichdi without fail! This amazing amalgamation of rice and dal is wonderfully healthy, easy to make and uses the most basic and minimal ingredients.

Usually, split moong dal and rice are used to make the khichdi, both of which are ALWAYS in our pantries without fail.

Did you know that a mere serving of Dal Khichdi gives 320 calories. Out of this, carbohydrates comprise 232 calories, proteins account for 50 calories and remaining calories come from fat which is 38 calories.

These four amazing recipes, though some of the simplest happen to be extremely delicious and nutritious apart from being made with ingredients always readily available. So what more could one ask for during this Lockdown? Eat healthy, stay home and stay safe everyone!

The post Eating healthy during the #Lockdown without fruits and veggies! first appeared on Fit Foodies Mantra.

Here are few way in which you can take care and get over that bout of flu using a few of the home remedies listed below, after all no one want to stay in bed all day ick and ailing!

Ginger

Ginger has been used since centuries as a medicinal plant and product. It has a ton of health benefits that it lends to the body and this Is precisely why it has been used since many years to help cure many ailments. The good thing about the development of science is that now, science too has proven how healthy it Is to use ginger root on a daily basis.

Something as simple as boiling ginger root in hot water and then having this concoction can go a long way in curing cough and a sore throat as well. Another benefit that this concoction can have is to help keep nausea at bay, something that often accompanies the symptoms of the flu.

Vitamin C

Vitamin C Is one of the main vitamins that provide the body with a ton of benefit. There are a ton of fruit and vegetable that contain this vitamin. Consuming fruit and vegetable like orange, lime, leafy green vegetables, grapefruit and the like will help you provide your body with this much needed nutrient.

Simply by squeezing half a lemon into a glass of freshly made hot tea Is an expert in decreasing the phlegm that one might have during flu. This will not only make you feel better but will also cure you in a quicker manner.

Honey

It Is a known fact that honey has a ton of antibacterial and antimicrobial properties which make it for a wonderful addition to any one and everyone’ daily routine in food and in general as well. This Is why, simply by adding honey in tea that you might be drinking regularly, along with lemon, one can actually find relief from cough and a sore throat as well.

Honey also happens to be one of the safest and most effect home remedies to subject kids to. A mere 10 gm of honey given to kids prior to bed time can actually help them sleep soundly and as it reduces the symptom of severe coughing to a great extent.

Garlic

Indian households also tend to use a lot of garlic in their cooking and there are a ton of reason for the same. You see garlic happen to be a brilliant source of a ton of nutrients. Garlic contains a compound known as allicin. This compound Is said to contain antimicrobial properties.

By simply adding garlic to your daily diet or even taking garlic supplements, one can go a long way in helping prevent and even cure symptom of cold.

These four natural remedies are absolutely brilliant in helping one feel better during bouts of cold that can get you down! Try them out and do let us know how well they worked for you!

The post Natural remedies to get over a bout of flu first appeared on Fit Foodies Mantra.

Here are the top 5 benefits that consuming cod liver oil provides you with.

Improved Eye health

Did you know that DHA, which happens to be one of the most important components of Omega-3 is also one of the main components that actually form the retina in the eye? In case you are not able to get enough DHA into your body on a regular basis then you will notice that you start to suffer from issues with your vision. A lot of the problems that one faces with their eyes come down to the depleted presence of DHA.

Many researchers have found that when the body gets enough Omega-3, the chances of one suffering from macular degeneration goes down to a great extent. Macular degeneration happens to be one of the leading causes of permanent eye damage and even blindness. This is why Omega-3 is essential for eye health.

Less chances of one developing heart issues

We are sure that you are aware of the fact that heart attacks and strokes happen to be the number one cause of death in the whole world. However, initially, many scientists had observed that people who ate fish on a regular basis had lesser chances of developing heart issues as a whole. This was basically due to the regular consumption of Omega-3.

Omega 3 has been known to decrease triglyceride levels in the blood. Apart from this, it has also been found that people who consume Omega 3 have a decreased risk of blood pressure. The nutrient is also known to increase the HDL or good cholesterol in the body ensuring that your heart stays healthier.  

Fights inflammation

We are sure that you already know that inflammation happens to be a natural response to infections and even to damage that might have been caused in your body. This is why inflammation is an important part of the healing process as a whole. However, inflammation sometimes persists for a long time, even when there is no infection or injury in the body.

This is known as chronic or even long-term inflammation. This is where Omega 3 comes into the picture. Nutrients like omega 3 have been known to cause a reduction in the production of molecules that cause inflammation in the body, particularly chronic inflammation.

Helps fight anxiety and depressions

Depressions happen to be one of the most common mental illnesses that people across the world suffer from. From feeling lethargic to facing extreme sadness, depression can truly have an adverse effect on a person’s mental health. Apart from depressions, anxiety is another mental disorder that is characterized by excessive worry and nervousness.

Omega 3 supplements can truly help curb these issues in the best manner possible. Research has found that omega 3 improves the symptoms of both depression and anxiety to a great extent.  

these are merely some of the many benefits that the consumption of Omega 3 can provide for the body. There are many more that could truly help you live a healthier and happier life without a doubt! So do remember to include this amazing nutrient on a daily basis in your diet.

The post The importance of adding Omega 3 to your daily diet first appeared on Fit Foodies Mantra.

Of the many health benefits that apple cider vinegar has to offer to our body, here are our top 4 that we absolutely adore!

Helps lower blood sugar levels

Scientifically it has been found out that many patients who are suffering from type two diabetes have benefitted from the consumption of apple cider vinegar. The main reason why blood sugars are high in type two diabetes is either because the body becomes resistant to insulin or it stops producing the hormone altogether.

But it is not only people with diabetes that suffer from high blood sugar levels, and thus it is something that can be controlled by the consumption of apple cider vinegar on a regular basis. It is obviously healthier to keep blood sugar levels within a normal or lower range and one can do this by reducing the consumption of refined sugars and carbs. Vinegar, in turn, helps in increasing insulin sensitivity and helping improve insulin function as a whole thus reducing sugar levels after meals.

Antibacterial properties

Did you know that vinegar can actually help many pathogens that cause diseases including bacteria as well? In order times, vinegar has been known to disinfect and clean issues like warts, ear infections, and the likes. At one point of time in history, it was also used to clean wounds in a natural manner.

Since vinegar has also been known to be used in the art of food preservation, it has been found that it helps reduce the occurrence or growth of E Coli in the food and thus helps to keep it from spoiling. So remember the next time you are looking for something to help preserve your food, and then apple cider vinegar might just be the answer

Helps aid Weight loss

We are sure that you must already have heard many times that apple cider helps people reduce weight effectively on regular consumption! Well, that it definitely does! How it does this is by increasing the feeling of satiety as a result of which you end up eating less and consuming fewer calories. This is what basically helps you lose those pounds eventually.

Not only this, apart from helping with weight loss, apple cider vinegar is also known to help with the reduction of belly fat quite brilliantly. However, simply just depending on apple cider vinegar to help you lose weight or belly fat is not something you should be doing. Leading a healthier lifestyle is of utmost importance and here, apple cider vinegar plays the part of one of the many accessories that happen to add to the overall healthy outlook.

Improves heart health

It is a fact that heart attacks actually happen to be the most common cause of premature death across the world. There are many factors that lead to an increase or even a decreased risk of developing heart issues. He good thing, however, is that these risk factors mentioned here can easily be controlled by the consumption of vinegar.

The regular consumption of vinegar is known to decrease cholesterol and triglyceride levels among the many factors that cater to the increase in the risk. OF these factors, blood pressure is shown to have reduced upon the consumption of ACV.

ACV is a true miracle worker; however, it is always a good idea to have a word with your doctor prior to consuming this vinegar on a regular basis in order to rule out any underlying conditions that the vinegar might end up triggering.   

The post Top 4 health benefits of apple cider vinegar first appeared on Fit Foodies Mantra.

You see gond katira is essentially is a product that is essentially produced by a shrub that is mostly found in the Middle East, Iraq and Iran. Sometimes these shrubs are also found in Western Asia. You see the bottom line of it is that the product is essentially a gum that is produced by a tree named Katira, hence the name!

Gond Katira also happens to be exceptionally great for the summers as it has tremendous amount of benefits for the body during the hot season. Here are some that will definitely make you feel like using this product in your daily diet without a doubt.

Gets Rid of Burning Sensation in Hands and Feet

Source: healthline

The chances of you suffering from burning sensation in both your hands and feet is something that many face during the hot and humid summer months. Well, we might just have found a solution or the same.

Well, to start with, add two spoon-fulls of gond katira in water and let it sit overnight. In the morning you will find that the water has become fluffy. Add sugar to this mixture if needed and drink it up. You can also add this mixture to curd to make it even more effective.

Preventable from Heat Strokes:

Source: brecorder

Each time any one of leaves the comfort of our air conditioned rooms in the heat of the summers, the fear that we have to face is the fact that we could very well end up suffering from a heat stroke on prolonged exposure to the sun.

Prior to stepping out of your house, it is advisable that you take the gel of gond katira every day after having soaked it overnight in water. The more regular you are with its intake, the more the chances of you being able to resist the heat wave and prevent potential heat strokes.

Migraine Prevention/Reduction:

Source: webmd

If you are someone who suffers from regular bouts of migraines, then gond katira might just be your ticket to helping you feel better during those times. In summers, take the gond katira with curd in the morning with curd regularly.

After regular consumption, you will come to know that the nausea that you feel during the migraine episodes pretty much goes away.

Other health benefits:

• Reduction of Internal Body Heat
• Reduces problems pertaining to digestion
• Also helps prevent stomach ulcers and pimples

So what do you guys think? Don’t you agree that this product is a brilliant thing to include in your daily summer diet because we sure do!      

The post Why Should You Eat Gond katira in Summers? first appeared on Fit Foodies Mantra.

Well, lucky for you, we do have a few tips and tricks up our sleeve that might help you achieve your healthiest version during the new year.

• Workout:

This might sound a little too obvious, but workouts might just be your best buddy right now. We understand that winters are essentially a lazy time for most people, but even if you are feeling particularly lazy, try to atleast squeeze in a 20-30 min workout routine.

You need not even go out to workout because there are so many of them that you can do from the comfort of your home itself.

• Fitness Trackers:

Image source: digitaltrends

Fitness trackers too might help you tremendously in achieving that healthy body that you have always craved for. Even the simplest of tasks like talking on the phone can be made healthier when you decide to take a stroll when doing it.

Such small things will let you achieve your daily goal of completing 10,000 steps in a day.

• Protein:

Another best friend you need to say yes to become healthier is proteins. The fact is that proteins leave you feeling fuller and more satisfied post heir consumption when compared to many other nutrients.

As a result of this, you will not end up over-indulging in your meals. Even if you are deciding to indulge in a snack, make sure that the snacks also contain protein in them.

• Hydrate:

Images source: dailyhunt

Keeping yourself hydrated is of the utmost importance. There is a reason why dieticians tell you to have atleast 2 liters of water everyday. You see, dehydration might just be your own worst enemy when you trying to lose weight and become healthier.

Dehydration ends up triggering a false in your body and makes you think that you might be hungry, when in truth, you are simply thirsty. Drink water and keep yourself hydrated to avoid any hunger pangs.

• Carbs are not the enemy:

You might have come across many articles and news pieces that state that going carb free is always the best option if you are trying to lose weight. However, this is not entirely true! The problem is that most of us do not know when to pull the reins on your carb consumption, and as a result, end up over indulging.

Carbs are truly not the enemy, but we need to make sure that we know the right amount that needs to be consumed and when it needs to be consumed. Timing and quantity are everything in this aspect.

• No meal skipping:

Image source: everydayhealth

You might be of the opinion that skipping meals might just make you look slimmer and help you lose weight quicker. But the thing that we often overlook is that when you skip a meal, you end up overindulging in the next meal you decide to have.

So essentially, there is no point of the skipped meal. Not only this, but skipping a meal also slowed down your metabolism considerably, thus leading to a lower fat burning capacity of the body.

I hope that you find a place and time to incorporate these tips and tricks in your New Year healthy body planner this time around, and are able to make out a significant difference when you enter the next year on a healthier and happier note!

The post Diet Tips to get you in shape for the New Year first appeared on Fit Foodies Mantra.

The pressure you feel during your sinus is essentially the result of a blocked nasal passage. Due to this very reason, sinuses can easily result in headaches and inflammation as well, apart from the pain in your nose and face as well.

However, a few home remedies might just be able to cure you quite effectively. Have a look:

1. Rest:

Sometimes the simplest cure to some of the most irritating ailments can merely be one simple thing; rest! There is a reason why doctors tell us that we need at least 7-8 hours of sleep every day. During the time you are sleeping, your body tends to heal beautifully!

Basically, this is due to the fact that during the time you are sleeping your brain becomes capable of releasing hormones that encourage tissue growth very effectively. But apart from this, during your sleep time, your body also happens to produce more WBCs which are brilliantly effective in fighting off infections from the body. When you have had your fair share of 6-8 hours of sleep, you will wake up feeling much better and thoroughly refreshed.

2. Steam:

The art of steaming during the cold weather has been quite prevalent even among our ancestors since time immemorial! No, we are not talking about sauna, though that might help considerably too. Did you know that dry air and as a result of it, dry sinus can increase the problems that come with sinus quite considerably.

The moisture from the steam helps tremendously by moistening your sinus cavity and reducing the irritation, that occurs with it. As a result of this very moisture, your mucus also thins out enabling you to breathe better and have more relief.

3. Hydrate:

Like dry air resulting in the irritation of your dry sinus, dehydration or the lack of proper hydration in the body can also result in causing even more irritation to your sinus issue. The intake of adequate amount of liquids throughout the day can help to a large extent by reducing the blockages in your sinuses.

However, we also understand that constantly sipping water can get downright boring and mundane if anything else. So keeping that in mind, you can also indulge in some other goodies like broths, teas or even fruits and veggies that contain a lot of water.

 Other Remedies/Tips

• While sleeping, keep in mind to keep your head elevated, as when you sleep lying flat on your back, the chances of mucus building up in your nasal cavity are more. This might just lead you to have difficulty while sleeping.
• Exercising is another good option to help you temporarily get rid of the discomfort that is caused by sinus as exercising helps increase blood circulation effectively. It has proven that the right kind of physical activity during an illness like sinus might just help heal you faster.

I hope that these tips and tricks help you cure or at the very least control the many irritations that are caused by sinus! Time to enjoy this amazing weather, don’t you think?

The post Ways to relieve sinus pressure at home first appeared on Fit Foodies Mantra.

3 Foods to Have:

1.      Cinnamon:

Image source: wordpress.com

Cinnamon happens to be one the most antioxidant-rich spice that is available to us so freely. According to a ton of research, it has been found that cinnamon helps lower blood sugar levels to a great extent and also helps in improving sensitivity to insulin.

Apart from this, research has also shown that cinnamon, apart from lowering blood glucose levels, also helps lower cholesterol and triglyceride levels. Try to opt for Ceylon cinnamon instead of cassia cinnamon, which has been known to cause health issues if taken in high doses.

2.      Chia Seeds:
Chia seeds might just be one of the most diabetic-friendly foods that we can find in the market nowadays. This is due to the fact that chia seeds happen to be brilliantly rich in fiber while being quite low in carbohydrates.

It is viscous fiber that is present in chia seeds, which can actually help lower blood sugar levels wonderfully, as it slows down the rate in which the food we have had passes through the gut. Chia is also very effective when it comes to weight control as the fiber present in the seeds makes one feel fuller for longer.

3.      Fatty Fish:

Image source: wordpress.com

Salmon and mackerel, and even anchovies are amazing sources of omega-3 fatty acids, that are brilliantly beneficial for everyone’s heart. Since people with diabetes are at a higher risk of developing heart issues and stroke as well, fatty fish can be very beneficial for people having diabetes.

Since fish also happens to be full of protein, it also helps increase your metabolic rate quite effectively. The omega-3 fatty acids present in the fish also act as a protector for the cells that line the blood vessels in your body, and other than that also reduces inflammation.

3 Foods to Avoid:

1.      White Bread/Pasta and Rice:

Image source: wordpress.com

It is a known fact that people with diabetes should not eat foods that are high in carbs, and so including white bread or the likes are not really recommended for diabetic people. Pastas too, especially if they are labeled as gluten-free and are rice based, can have an adverse effect on the blood sugar levels.

Since these are mostly processed foods, they contain very little fiber in them, as can prove bad for your health since fiber helps slow down the absorption of sugar into the blood from the food. If you do want to have breads or pastas, try using high-fiber alternatives.

2.      Dried Fruit:
Many fruits are quite good for people with diabetes, but that does not mean that you decide to indulge in any fruit variant that you might get in the market. Fruits, when in their natural form, are full of vitamins and minerals that are very beneficial for your health. But this changes when the fruit is subjected to drying.

When dried, the natural content in the fruits is lost, as a result of which the concentration of the nutrients and components present in the fruit, increase to a great extent. This might sound like a good thing to you, but remember, even the sugar content in the fruit increases, which is not really a good thing for diabetics, is it?

3.      Fruit Juice: 

Image source: wordpress.com

It might shock you to know that, for diabetics, fruits juices and sodas/sugary drinks pretty much have the same effect on the body. Even unsweetened or 100% sugar-free juices are not exempt from this rule.

Fruit juices happen to be full of fructose, and this very fructose is one that is very harmful and renders the insulin resistant and also leads to obesity and various heart diseases. Instead, try indulging in water that has been infused with the goodness of lemons, mint and the likes.

We hope that we were able to answer a few of the questions that you might have had regarding this disease. Remember, diabetes is something that CAN be controlled effectively, merely by following a healthy and balanced diet!

The post Foods to have and avoid for people with diabetes first appeared on Fit Foodies Mantra.

The basic cause of diabetes is the inability of the body to produce the right amount of insulin in order to help control the blood sugar spikes that commonly affect people suffering from diabetes. Controlling your blood sugar levels are of utmost importance, since if one is not able to control their glucose levels, then it can lead to many health complications in the long run.

Importance of controlling blood sugar levels:

If you are a person suffering from diabetes, then it becomes all the more important to control your blood sugar levels to make sure that they do not cause further health issues. There is a particular desired range that diabetic patients and even people not suffering from are advised to stick to, and when one talks about diabetes control, then they are essentially referring to how close a person can stick to that particular range to ensure a better control over their glucose levels.

Too high or too low blood sugar levels are not a great sign of good sugar control and can be caused due to a number of issues like:

• Not following a particular/prescribed meal plan
• Skip or stop taking the prescribed medicines
• Not checking blood sugar levels regularly
• Less or too much exercise

Problems that could arise from not controlling blood sugar levels:

Short-term problems:

• Hyperglycaemia: Hyperglycaemia arises when the blood sugar levels rise above the normally indicated levels. This can be due to the fact that the body is not able to produce the desired levels of insulin to help control the sugar levels effectively. As a result of this, a diabetic might experience excessive thirst, increased urination, and in some cases, also unexplained weight loss.
• Hypoglycemia: Hypoglycaemia is the opposite of hyperglycemia, as it occurs when a diabetic person’s blood sugar levels fall below the normal levels. If left uncontrolled, then it can get potentially life-threatening. People who go into hypoglycemic mode can suffer from fatigue, blurry vision, seizures and even loss of consciousness in some cases.

Long-term problems:

• Damage to organs like kidney, eyes, heart, and nerves
• Stroke
• Vision problems
• Kidney issues
• Heart Diseases

However, the good news is that diabetes is one disease that can be brought under control with the right kind of medications, exercise, and food.

Foods That Matter

There are many foods that can help you effectively control your blood sugar levels and keep complications and issues at bay.

• Leafy Greens:

Leafy green vegetables are extremely nutritious and low in calories too. Another benefit of eating leafy green vegetables is that they are also low in carbs that are the core reason for raising your blood sugar levels.

Vegetables like spinach and kale are brilliant sources of various vitamins and minerals, especially Vitamin C. According to studies, it has been found that intake of Vitamin C in people suffering from diabetes, helps reduce inflammation and even fasting blood sugar levels effectively.

• Chia Seeds:

High in fiber and extremely low in digestible carbohydrate, chia seeds happen to be a miracle food when it comes foods that people with diabetes can consume. Chia seeds contain viscous fiber which has been known to even lower blood sugar levels considerably, as it helps to lower the rate at which food passes down one’s gut and also the rate at which it is absorbed.

The fiber in chia seeds, also make you feel fuller and reduce your appetite to help one achieve a healthy weight as well.

• Cinnamon:

Cinnamon has been used for over centuries on end due to its anti-oxidant properties. It has also been found that cinnamon helps lower blood sugar levels considerably and also helps the body’s sensitivity towards insulin.

Apart from this, cinnamon has also been known to reduce triglyceride levels and control cholesterol as well.

What you need to remember when it comes to diabetes control is that it is something that can be done, and quite easily at that, by merely being disciplined about what you eat, your activity levels and the medicines you take. It is a disease that can be controlled, provided you take care to remember all these things!

The post Why is it important to control diabetes and foods that help you do it! first appeared on Fit Foodies Mantra.