Recipes

Wellness Tips for Women

A woman’s mind and her body undergo multiple changes right from birth, puberty, pregnancy, post-pregnancy to the time she gets menopause. She has to play several roles in her life be it of a daughter, a mother, a wife, or a successful entrepreneur. The unprecedented changes in her lifestyle to cope up with the many challenges can show a lot of repercussions on her health and body. Therefore, it is vital that she should know the right way to keep herself well both physically and mentally.

Here are some mental and health tips for women,  that will help her stay fit and happy:

The first and foremost thing that one has to keep in mind is eating the right food.

Here are some healthy dieting tips:

  • Eat protein-rich food like eggs, lentils, milk, etc.
  • Eat fewer amounts of carbs
  • Include more fibres to your diet like oats for breakfast, pulses, etc.
  • Cut down sugar as much as you can
  • Opt for green vegetables and fruits that are rich in vitamins and minerals
  • Lessen the amounts of junk food intake
  • Say no to soda
  • Lessen the amounts of alcohol intake

If you are pregnant or trying to conceive, then here are some pregnant women healthy food ideas:

  • Your body needs extra amounts of calcium and protein during pregnancy, therefore you need to increase the amounts of dairy products.
  • Increase the amount of folic acid intake. This can be done by consuming more and more green leafy vegetables like spinach, broccoli, etc. You can also include eggs, legumes, avocado intake as these are considered healthy foods for a woman during pregnancy.
  • Consume sweet potatoes as these are rich in vitamin A, which help in the proper development of the fetus.
  • Omega 3 plays an important role in pregnant women’s healthy diet plan. Try to consume salmon as these are rich in both DHA and EPA, which helps in the development of baby’s brain and eyes.

Along with eating the right food, one should also burn the calories that are being consumed throughout the day. There are a lot of exercises and yogas that help in enhancing women’s fitness journey.  Here are some workouts that might help in burning some extra pounds:

  • Go for a walk if you do not like to go to the gym. Make sure you do brisk walking and not strolling.  If you want some tips for a healthy heart, then nothing can be better than brisk walking or running.
  • A lot of girls nowadays are facing problems with PCOS and PCOD, which can cause a sudden weight gain and increase their insulin levels. Yogasana and the right diet are the best health tips for girls who have these problems. There are a lot of yogas that will help in regulating your menstrual cycles, reduce your weight and improve hormonal disbalance.
  • Go to the gym and do cardio exercises and weight training.
  • Turn on the music and dance on your favourite song. 

Drink a lot of water as it helps in flushing out the toxins from your body. In fact drinking, 3 to 4 litres of water can also help in reducing your weight. You can also make detox drinks using fruits and mint leaves, this will help in detoxifying your body from within and bring a shine to your skin. You should also try to skip tea and coffee and instead opt for green tea. Drinking lots of water is one of the best tips for a healthy pregnancy too as it helps in maintaining the amniotic fluid in the body.

 

With the increase in age especially after 30, women are at high risk of cervical cancer. Therefore, it is mandatory for women to go for a pap smear test after every 3 years of gap. This is one of the best women’s tips that can help her stay healthy and disease-free.

Taking the right food is important but sometimes due to the busy schedule of a woman’s life, she might not be able to get the proper nutrition. There are a lot of supplements that help in providing proper nutrition for women. One such supplement is JustHer Protein with Herbs, which is a gluten-free supplement that is loaded with nutrients that help in regulating hormones in a woman’s body and providing the required amounts of protein.

Conclusion: Good mental health and good physical health both are equally essential for staying well. While we take care of our physical health, we sometimes tend to ignore our mental health. Try to talk to your loved ones, share your thoughts with them and if you are into depression try to seek the advice of a psychiatrist ( there is no harm in that). Stay healthy, do exercise, eat the right food, sleep a lot, stay happy and stress-free.

How to get over your sweet tooth cravings?

A spoonful of Nutella, binge eating caramel popcorn while watching your favorite series, or filling up your plate with hot scrumptious jalebis – all these have one thing in common and that is your love for sweets! Sweet cravings are a part of your life, its ok to give in once a while and indulge. But when these cravings become regular, you should understand that each small bite will make a big hole in your diet and fitness.

Why sweet cravings? 
Do you know that sweet is the first taste that humans prefer 
from birth. A lot of people think that unhealthy carvings especially a sweet tooth is all about lack of self control. But it goes a long way. Various studies have shown that the human body is wired in such a way that we want sugar because it stimulates the release of serotonin. Serotonin is a hormone that makes you feel emotionally balanced and comforted. So whether it’s a tub of ice-cream when you’re feeling low or a chocolate bar during PMS days, they all tell your brain to send signals to your body. 
The taste of sugar also releases endorphins in your body. These endorphins calm you, provide natural high, and make you feel relaxed.

Image Source – Beliefnet.com

Healthier foods to curb sweet cravings 
It is a good idea to include these healthier alternatives in your diet so that you can cut extra sugar, carbohydrates, and processed foods? Here are some healthy foods –

1. Dry Fruits 
Instead of munching on chips and cookies, keeping a handful of nuts handy and munching on them is such a healthy option. You can easily buy nut mix from various online stores or supermarkets. Or just fill a jar with almonds, raisins, dried figs, and dried berries. A handful of nuts and berries as a snack with coffee will fill you up and provide your daily dose of antioxidants and various vitamins and minerals. 

2. Dark Chocolate 
Dark chocolate is a great replacement for normal chocolate. It is rich in antioxidants and due to the bittersweet taste, we tend to eat dark chocolate lesser than normal chocolate. Make sure when you buy dark chocolate, do read the package contents and percentage. The higher the percentage, the lesser the amount of sugar. 

3. Fruit Juice 
Fresh fruit juice is a great alternative to packed juice. When you drink fresh homemade juice you know the ingredients.
But for a store bought tetra pack juice, it is nothing but sugar syrup that you’re drinking. 

4. Energy Bars/Balls 
You can easily get protein bars or make homemade energy balls with healthy ingredients like oats, dry fruits, peanut butter, cocoa etc. These are healthier than the usual over the counter chocolate bars or cookies. Enriched with the goodness of nuts, oats, and dry fruits, these energy bars fill you up without adding extra calories. 

5. Hot Chocolate 
On days when you’re feeling low and crave something chocolaty, homemade hot chocolate is a great cure. Use dark chocolate or even if you use normal drinking chocolate, avoid adding extra sugar. 
Also, using low fat milk or non-dairy milks like soy or almond milk is a healthier alternative. 

6. Granola 
Granola is a healthy 
and fuss free option to curb your sweet cravings. You can buy a premixed pack or customize granola as per your taste. Add nuts and dry fruits to make it more filling. Choose from a wide range of granola options available in the market and at online stores. Make sure you check the contents for the amount sugar and carbohydrate. Not all packaged granola/ granola bars are healthy.
 

Image Source – floatingkitchen.net

Tips to get over your sweet tooth cravings-
Making small lifestyle changes and making the correct choices when it comes to food and snacks will help you control your unhealthy cravings. And once you form a habit of healthy munching it’ll help in managing your overall weight and calorie intake as well. 
So here are some tips that will be helpful in controlling your cravings. 

1. Smaller portions
Experts say you should always eat what you’re craving. But the catch it – eat it in moderate amount. Craving a cheesecake? Ask your friend to share it. Have a smaller chocolate chip cookie instead of a full one and feeling bad about it. Try to stick to the 150 calorie threshold when giving in to your cravings. 

2. Try to quit refined sugars cold turkey 
This is the most difficult, but once your body gets used to it is smooth sailing. Refined sugars are also known as processed sugars and have the same effect on your body just like any addictive substance would. 
The idea is to eliminate these sugars from your diet cold turkey can help your body in de-addiction. Your blood sugar will be more stable and energy crashes will reduce. Over a period 
of time, you’ll notice that your sweet cravings have reduced and you feel more satiated.

Image Source – top workout reviews

3. Distract yourself 
Distraction is one of the best solutions to divert your mind. It is best to walk away from sugar cravings. Go for a walk or jog, sit in the park, listen to music, or just read a book. Getting some fresh air will increase your heart rate and bring your blood sugar at equilibrium. And once your blood sugar stabilizes, you feel less inclined towards sugary foods. 
Sometimes something as simple as drinking water helps. Your mind gets a signal that you’re full and is distracted from all the sweet cravings. 

4. Grab some gum 
Chewing gum can reduce sweet carvings – various studies have proven this. So if you’re someone who craves sugar while at work or late at night, grab some gum. You can get sugar free variants to control your calorie intake as well. 

5. Eat before hunger pangs 
Controlling those deadly hunger pangs is almost next to impossible. A drop in blood sugar causes hunger pangs. When your body starts going into starvation mode, it craves foods that provide instant energy. But when you eat at this stage, it is most likely that you’ll overeat and not burn these extra calories. As a result, all this is stored as fat. 
To avoid all this, it is recommended that you eat small meals throughout the day. Munching on healthy snacks, eating a fruit 
as mid-morning snack, or a handful of nuts is a healthy idea. 

6. Reach out for fruit 
Easier said than done, but it is all about forming a habit. When you crave sweetness, instead of opening a pack of cookies or attacking the sweet treats in your kitchen, have a bowl of fruit. Cut your favorite fruits, present them in a fancy way and enjoy a healthier alternative. It is all about training your mind, so why not try it!

Image Source – youngnjuicycafe

7. Reward yourself
If you monitor your cravings for a week or two and try to control them, then don’t forget to reward yourself for all the good work. It could be something sweet if you like, but remember to choose quality over quantity. 

8.  Get help 
If managing your 
cravings is going out of hand, it is recommended that you consult a doctor. Many people turn to sweet sugary foods when they’re low, sad, or depressed. But food is not the ultimate solution. The aim should be to find the root cause and getting emotional support. Talk to an expert before things become too difficult to manage. 
Eating simple carbohydrates without backing it up with fats and proteins will only increase your cravings. Although your body will get a temporary 
boost of energy but in the long run this practice is very unhealthy for you. Follow these tips and get over your sweet tooth cravings.

Why Are Lentils and Beans A Good Choice For Bodybuilders?

Lentils For Bodybuilding
Lentils are said to be triple treats. They are rich in fibre, protein, and low-impact, slow-releasing carbohydrates. There are 3 main varieties of lentils – red, green, and brown. People who want to lose weight yet want that punch of protein in their diet; lentils are their best bets. One can cook up so many recipes and add vegetables and even meat to make a delicious meal. The best part about eating lentils is that they are rich in micronutrients and have zero fat and cholesterol. 
One cup lentils contain 18g of protein, which contributes to 36% of your daily intake. You can eat cooked/ boiled lentil or have a bowl of lentil soup as a late night snack. It would provide protein and is a great guilt-free snack. 
Lentils are also rich in insoluble fibre which is great for bowel movements. So if you’re someone who complains of constipation, then you must increase your intake of lentils. They are a rich source of iron. One cup lentils provide 36% of daily iron intake in women and 87% daily iron intake in men.

Do Bodybuilders Need To Eat Lentils?
Yes, a bodybuilder should definitely eat lentils. You can add them to stews and soups, boil them and make salads with veggies and chicken, or they can be cooked in the form of curries and had with brown rice for a wholesome meal. 
Major benefits of lentils are that they have zero fat and cholesterol and are high in protein and carbohydrates. Adding them to your daily meal will add a lot of nutrients and a good dose of plant protein as well.

Are Lentils Good For Weight Loss?
Research shows that eating lentils helps in weight loss. Including different kinds of lentils and beans in your diet helps control weight without reducing your overall calorie intake. When talking about weight loss, hunger pangs and cravings are two of the most dreadful enemies. Lentils increase the feeling of fullness when eaten as a part of a meal. They also make you feel fuller for longer, thereby making you feel less hungry for the next meal. As a result, you eat less in the following meal and the number of calories consumed is reduced. They also suppress your appetite and aid in weight loss.

The other benefit of lentils is that they are a low-glycemic food, which means they help keep your blood sugar levels stable. This is indeed crucial for steering off cravings.

Image Source – The Natural Penguin

Are Lentils High In Carbs Or Proteins? 
Lentils are a great source of protein. Many people stay clear off lentils thinking that they are high carbohydrate foods. But you’ll be surprised to know that you can enjoy lentils even when you’re on a low-carb diet. This is because the carbohydrates present in lentils are in the form of fibre, which passes through your system undigested. Half cup lentils contain 20g carbohydrates and 8g fibre. Since 8g of fibre will not get digested, your body gets only 12g carbohydrates.

Are Chickpeas Good To Eat? 
Chickpeas (chane or chole), kidney beans (rajma), black chickpeas (kala chana) – there are so many options available when it comes to lentils. You can cook them in form of a thin soup or soak them overnight for a delicious take on a regular salad. Make sure you alternate between these sources to get the desired nutrition. Find out more about chickpeas nutrition and chickpeas benefits. 
Chickpeas nutrition 
One cup of cooked chickpeas contains –

  • 269 calories 
  • 13g dietary fibre 
  • 45g carbohydrate 
  • 15g protein 
  • 4g fat 
  • 0g cholesterol 

Benefits Of Chickpeas
Chickpeas are also known as garbanzo beans. They are a good source of protein, carbohydrate, and vitamins. Apart from being great for muscle building, chickpeas have numerous other benefits for your health. 

  • Helps control Diabetes – Chickpeas are high in fibre and are beneficial for people with type 1 and type 2 diabetes. People with type 1 diabetes should consume a high fibre diet to lower blood glucose levels. For people affected by type 2 diabetes consuming a high fibre diet will not just reduce blood glucose levels, it will also improve lipid and insulin levels.
  • Good for bone health – Chickpeas are rich in nutrients like – calcium, phosphate, magnesium, zinc, iron, manganese, and vitamin K. All these contribute to building and maintaining your bone health. Manganese, iron, and zinc play a pivotal role in collagen production. Vitamin K is needed for calcium to be absorbed into the bones. Phosphate and calcium are building blocks for good bone health. 
  • Maintains heart health – Chickpeas are rich in potassium, vitamin C, and vitamin B-6. All these help maintain your cardiovascular health. The high fibre content in chickpeas also helps lower cholesterol levels which in turn reduces the risk of clots and heart damage. 
  • Help in digestion – The high amount of fibre in chickpeas makes them good for digestion. They also prevent constipation and promote regularity of a healthy digestive system. 
  • Weight management – If you want to maintain your weight, it is important to cut down on in between meal snacking and binge eating. Consuming foods that make you feel fuller for longer would be greatly beneficial. Chickpeas are loaded with dietary fibre and increase satiety. This makes you feel fuller for longer and also reduces appetite. You tend to not binge eat and the overall calorie intake is lowered. Various studies have also shown that taking plant protein sources like chickpeas to decrease the risk of obesity, diabetes, heart diseases and help in weight management as well. 

After knowing all these benefits, you wouldn’t have to ask are chickpeas good for you. Indeed they are high in carbohydrates and protein and good for your health. 

Do Red Kidney Beans Help You Lose Weight? 
For a Punjabi, rajma chawal is first love. But do you know that red kidney beans are great for your health! Find out more about kidney beans protein content, benefits of kidney beans, and red kidney beans nutrition.

Red kidney Beans Nutrition
One cup of cooked kidney beans contains –

  • 219 calories 
  • 39.7g carbohydrates 
  • 16.2g protein 
  • 0.2g fat 16.5g fibre 

Image Source –Food To Live

Benefits Of Kidney Beans
Red kidney beans are a favourite of many. You can eat them with rice, add them to tacos, or make a healthy salad. Apart from being rich in nutrients that make these a great choice for bodybuilders, kidney beans have various other benefits for your overall health. 

  • Lower cholesterol and risk of heart diseases – Consuming kidney beans help in controlling bad cholesterol levels and elevates the level of good cholesterol in your body. These beans are rich in fiber and potassium, both these nutrients are known to regulate blood pressure levels. 
  • Help control blood sugar  – Various studies show that kidney beans lower insulin and fasting blood sugar, also help stabilize blood sugar levels. 
  • Aids in weight loss – Kidney beans are a very good source of protein. Consuming them with veggies will make you feel fuller for longer and lower your overall calorie intake. Alpha-amylase inhibitors are present in beans and grains. These inhibitors are also present in kidney beans are helpful in weight management. 

Chickpeas Salad 
Eating lentils or beans the normal way can be quite boring. To get the nutrients from these plant protein sources you can whip up an easy salad recipe. Combine your favorite lentil or beans with veggies, toss them all in dressing and enjoy a healthy snack bowl. 

Image Source – Inspired Taste

Ingredients –

  • 1 avocado 
  • 2 cups chopped  tomatoes
  • 2 cups chopped cucumber 
  • 2 cups chopped onion 
  • ½ cup chopped coriander 
  • 2 cup boiled chickpeas
  • 1 cup chopped bell peppers 
  • ½ lemon 

For Dressing –

  • ¼ cup olive oil 
  • 2 tbsp vinegar
  • ½ tsp chat masala powder 
  • Black pepper powder 
  • Salt 

Method –

  • In a bowl chop avocado and squeeze fresh lime juice on it. 
  • Add rest of the ingredients – onions, bell peppers, tomato, cucumber, and chickpeas. Toss gently 
    (You can replace chickpeas with boiled lentils, red kidney beans, or kala chana as well. if you’re non-vegetarian, you can add boiled chicken or boiled egg to add more protein.)
  • In another bowl mix all the ingredients of the dressing. Drizzle the dressing on the veggies and chickpeas mixture. 
  • Mix well, garnish with coriander leaves. Refrigerate for an hour and serve chilled. 

Now you know why your mom insists on cooking lentils at least once a day. That being said, there are also various supplements which you can add to your diet. Whey Protein is one way to get your daily requirement of protein fulfilled, as easy as it can get. 

What Are Cold Pressed Oils?

The technique used to extract oils from fruits, vegetables, and seeds alter its taste. In most manufacturing processes heat is used to extract oil. Using heat to extract oil yields more oil, but do you know that heat can be harmful to the nutrient balance of oils. Thus, in recent past cold-pressed oils have taken over the market. Cold pressed oils have become hugely popular. But a lot of people don’t know what cold pressed oils are, how are they beneficial, and how can they be used. Read on to find out all that you want to know about cold pressed oils.

What are Cold Pressed Oils?
Cold pressed oils are extracted using low heat methods. The process involves crushing the fruit/ seed and extracting the oil. Seeds or nuts are placed in a huge cylinder that rotates and crushes them. Small holes at the bottom allow oil to escape and is collected in the collection container. Using low heat methods to extract oils produce high-quality oils, but the quantity is less.
The best part about cold pressed oils is that their flavor, nutritional value, and aroma are kept intact. Cold pressed oils to find maximum use in cooking. They are beneficial for your skin and overall health as well.

Image Source – captainsfarm.com

Benefits of Cold Pressed Oils
Each variant of cold pressed oil has its own benefits for your health and skin. These are just some of them –

  • They retain the healthy antioxidants that are otherwise destroyed in heat extraction method.
  • Most cold pressed oils are rich in vitamin E.
  • They have antibacterial and anti-inflammatory properties.
  • Cold pressed olive oil is rich in vitamin E and is known for its anti-inflammatory and healing properties. It is also a great source of oleic acid, which boosts the immune system.
  • Cold pressed jojoba oil is a natural emollient. It gets easily absorbed into the skin to make it soft and supple.
  • Pomegranate seed oil is known for its high antioxidant content. It works wonders for dry mature skin and is effective in cell regeneration.
  • If you’re someone who has dark spots and uneven skin tone, then rosehip cold pressed oil is the perfect solution. It is rich in vitamin C, penetrates deep in the skin, and stimulates cell renewal for increased elasticity.
  • Coconut oil raises good cholesterol levels, contains fatty acids with potent medicinal properties, boosts brain functions and is great for your skin, hair, and overall health.

Cold Pressed Oils vs Refined Oils 
Refined oils have been in use for decades. They are easily available and quite affordable as compared to cold pressed oils. But do you know that these oils lack nutritional value?? Most refined oils go through various stages of processing, which means that their nutritional content is lost. The refining process also includes treating the oil with chemicals, bleaching it, and deodorizing it. Even though refined oils are cheaper, but after the entire refining process they are stripped of all nutrients and antioxidants.
On the other hand, when you consume virgin or extra virgin oils, they are beneficial for your health. The antioxidant level is high in cold pressed oils, their nutritional value is also maintained which has a positive effect on your skin and health.
Replacing refined oils with cold pressed oils in cooking and skincare is recommended. A way to differentiate between these two oils is to smell them. Most refined oils are odorless, while cold pressed oils or virgin oils have a strong aroma. If the oil has a strong natural fragrance, there are high chances that it is premium quality cold pressed oil.

Cold Pressed Organic Oils
Cold pressed oils extracted from fruits or seeds find usage in cooking and skincare. Coconut oil, olive oil, mustard oil, and sunflower oil are mainly used in cooking. Lavender oil, sandalwood oil, rosehip oil, argan oil, tea tree oil, and pomegranate seed oil are usually used in skincare.

Image Source – standard cold pressed oil

1. Mustard Oil 
Mustard oil has the perfect balance of omega 3 and omega 6 fatty acids and has a low content of saturated fatty acids. It has been a part of Indian cooking for ages.
Some of the main benefits of mustard oil for your health, skin, and hair are –

  • Stimulates sensation in muscles
  • Good for cardiovascular health
  • Eases joint pains
  • Beneficial for asthma
  • Improves overall functioning of organs
  • Has antibacterial, antifungal, and anti-inflammatory properties
  • Boosts brain function
  • Stimulates hair growth
  • Acts a natural sunscreen
  • Evens out skin tone
  • Prevents premature graying of hair
  • Gets rid of dandruff and itchy scalp

Read this great recipe with mustard oil – Tandoori Gobi Tikka

Ingredients –

  • 1 kg cauliflower
  • 1 cup yogurt
  • 1 tsp ginger garlic paste
  • ½ tsp garam masala
  • ½ tsp chilli powder
  • ½ tsp cumin powder
  • ½ amchur powder
  • 2 tbsp mustard oil
  • Salt to taste

Method –

  • Boil water in a pot, add cauliflower florets and cook for 5 minutes.
  • Marinate cauliflower florets in all spices – red chilli powder, amchur powder, salt, garam masala, cumin powder.
  • Add mustard oil, yogurt, and ginger garlic paste to the cauliflower florets and let it marinate for 1 hour.
  • Heat a pan over medium flame. Grease it with mustard oil.
  • Add marinated cauliflower and cook till golden brown on both sides.
  • You can also bake it in the oven.
  • Garnish with spring onion greens and serve with green chutney

Image source- funfoodfrolic.com

2. Groundnut Oil 
Peanut oil which is popularly known as groundnut oil is one of the most commonly used cooking oils in India. It is a vegetable oil extracted from the seeds of the peanut plant. In cold pressed peanut oil, peanuts are crushed to extract oil without applying any heat. It is more flavorful and the nutrients remain intact. Cold pressed groundnut oil benefits –

  • Rich in vitamin E and antioxidants
  • Boost heart health
  • Helps fight cancer
  • May improve insulin sensitivity
  • Relieves joint pains
  • Delays signs of ageing
  • Moisturizes dry skin
  • It is rich in vitamins A, D, and E

Because of its rustic flavor, peanut oil is widely used in oriental recipes to add that flavorful zing. It is recommended that if you’re pregnant or a lactating mother, then you shouldn’t consume excess groundnut oil. Also, avoid groundnut oil if you’re allergic to peanuts or soybeans.

3. Sesame Oil 
Sesame oil is one of the lesser known vegetable oils, but it is the healthiest alternative to normal refined vegetable oil. Sesame oil is widely used in cooking and is also beneficial for topical use on your skin and hair. Using premium quality cold pressed sesame oil has various benefits –

  • Good for heart health
  • Improves bone quality and reduces the risk of osteoporosis
  • Rich in zinc, calcium, and copper
  • Has antibacterial and antifungal properties
  • Increases skin’s elasticity and smoothness
  • Acts as a natural sunscreen
  • Reduces the appearance of age spots and prevents premature aging
  • Improves hair health
  • Relieves anxiety
  • Protects oral health – whitens teeth, prevents gum infections, decreases plaque build up

If you take blood-thinning medication, you should definitely speak to your doctor before including sesame oil in your diet. It is known to reduce blood pressure and thins the blood as well, which might prove to be dangerous for you.

4. Extra Virgin Coconut Oil
Cold Pressed Coconut Oil for Skin
Coconut oil is one of the best ingredients that you can use for skin care. Using cold pressed coconut oil for skin has many benefits –

  • Its light texture makes it easy to get absorbed in the skin
  • It is a great natural exfoliating agent to remove dead skin cells
  • Rich in vitamins and antioxidants, which helps it prevent premature aging of the skin

Given below are some amazing coconut oil face packs.

  • Coconut Oil and Oats Face Pack

Mix 1 tbsp coconut oil + 2 tbsp rolled oats + 1 tbsp organic honey to make a smooth paste. Apply all over your face and neck and massage in circular motion. Keep it for 15 minutes and then wash off with cool water.
It is suitable for all skin types. Use it regularly for a clear glowing skin.

Image source- khoobsurti

  • Coconut Oil and Turmeric Face Pack

Mix ½ tbsp coconut oil + ½ tsp turmeric powder + 1 tbsp yogurt to make a smooth paste. Apply all over your face. Let it dry for 30 minutes before washing off with cool water.
Coconut oil will nourish your skin, turmeric is a natural antibacterial, and yogurt adds moisture. It is suitable for dry and oily skin types.

5. Regular Coconut Oil 
Regular coconut oil is also available in cold pressed form. You can buy the organic variant which is free from any added pesticides or chemicals. Apart from using it for cooking, you can use it for skincare and hair care. The high heat tolerance of coconut oil makes it the perfect choice for cooking.
Here’s a delicious recipe that you can make with coconut oil – Coconut Waffles with Mango

Ingredients –

  • 1 cup flour
  • 2 tbsp sugar
  • 1 tsp baking powder
  • ½ tbsp baking soda
  • 1 egg
  • 1 cup coconut milk
  • 3 tbsp coconut oil
  • Pinch of salt
  • 1 mango (pieces)

Method –

  • In a large bowl mix flour, sugar, baking powder, baking soda, and salt.
  • In another bowl whisk coconut oil, coconut milk, and egg.
  • Add the wet ingredients to the dry ones and fold gently.
  • Heat the waffle iron and grease it with butter.
  • Pour the batter and cook waffles until golden brown on both sides.
  • Garnish with whipped cream and mango slices and enjoy!!

Image source-shape.com

Cold Pressed Coconut Oil for Hair
Given below are some easy DIY coconut oil hair packs.

  • Coconut Oil and Lemon hair mask for Dandruff

Mix 4tbsp cold pressed coconut oil + 1 tbsp lemon juice. Apply this mixture on your scalp and leave it for 15 minutes. Wash off with a mild shampoo.

  • Coconut Oil and Aloe Vera hair mask for Hair Growth

Mix 1 tbsp aloe vera gel + 1 tbsp coconut oil. Apply this gel onto your scalp, roots, and tips. Let it dry for 30 minutes, before rinsing off with warm water.

Cold pressed coconut oil comes in the purest form, thus there are no side effects. But commercial coconut oil is obtained from processing and may have certain side effects like – weight gain, acne breakouts, increase in bad cholesterol level, diarrhea, allergies, harmful for heart health, headache, thyroid etc.

6. Sunflower Oil
Sunflower oil is extracted from sunflower seeds and is known for its health benefits. It is used in cooking, making medicines for the heart, and in cosmetic as well. Some of the main benefits of cold pressed sunflower oil are –

  • Lowers cholesterol
  • Boosts heart health and prevents heart disease
  • Improves immunity
  • It’s rich in vitamin E
  • Boosts energy levels in the body
  • Improves skin health and helps in skin regeneration
  • Prevents cancer
  • Reduces the severity of arthritis and asthma

Image Source- Organic Facts

Although cold pressed oils are packed with nutrients and are beneficial for your health, they are expensive. Since minimum processing is involved in making these oils, their shelf life is not more than 3 -4 months. Make sure you buy organic cold pressed oils free from any pesticides and chemicals to get maximum benefits.

It is recommended that you buy cold pressed oils in small quantities and store them in an air-tight container away from direct sunlight. Make sure you always talk to your doctor before including any new cold pressed oil in your diet.

What are the Benefits of Peanut Butter for Bodybuilders?

There’s no doubt that Peanut Butter is one of the most loved nut butters across the world. Made from ground dry and roasted peanuts, some brands include other added ingredients like – salt, sugar, oil to enhance the flavor profile.

These days there are various kinds of peanut butters available in the market, like crunchy (also called chunky) and creamy (also called as smooth), and flavored. 
If you’re looking for a healthy butter option for breakfast, then peanut butter may be a good choice. It is loaded with nutrients and antioxidants. It is also a balanced source of energy and provides all three macronutrients – fats, proteins, and carbohydrates. With 25% protein, peanut butter is considered to be one of the best sources of plant protein.

Image Source- bodybuilding.com

What are the benefits of peanut butter for bodybuilders? 
Peanut butter is a good source of protein for athletes and bodybuilders. It also contains heart-healthy fats, and essential minerals to compensate for your daily requirement. If you’re a bodybuilder or athlete, you can include peanut butter recipes for breakfast, have it with fruit, or whole wheat toast, add it to smoothies as well. The high protein content in Peanut Butter will help in muscle building and repair, monounsaturated fats will keep your heart healthy, and fiber will aid digestion.

How much peanut butter to eat? 
The amount of peanut butter that you should eat depends upon your fitness goals, performance, and exercise routine. Experts suggest that a serving of 2 heaped tablespoons in a meal is a good amount.​

Easy Peanut Butter Recipes
Follow these healthy and easy peanut butter recipes to include a dose of thick creamy peanut butter in your daily diet

Peanut Butter Pancakes 

  • Ingredients –
    • ½ cup flour 
    • 2 tbsp brown sugar 
    • 1 tbsp baking soda 
    • 2 tbsp peanut butter (melted in the microwave)
    • 1 egg 
    • ¾ cup milk

Procedure –
Combine all the ingredients and blend until mixed well. Heat a skillet and brush a little oil. Pour batter into the skillet, and cook until bubbles begin to appear. Flip and cook the other side until golden brown. 
Garnish with fresh fruits – banana, kiwi, strawberry, blueberries etc, honey or maple syrup and enjoy.

Image Source- bettycrocker.com

Overnight Chocolate Peanut Butter Oats 
This recipe is easy as all the prep is done at night, in the morning all you need to do is stir and eat. 

  • Ingredients –
    • ½ cup rolled oats 
    • 1 ½ tbsp chia seeds 
    • ½  tsp cocoa powder 
    • 1 cup almond milk/ soy milk 
    • 1 tbsp peanut butter 

Procedure –
Combine all the ingredients in a bowl, except peanut butter. Let them set in the refrigerator overnight. In the morning add a spoonful of peanut butter and mix well. Garnish it with banana or berries and enjoy a delicious breakfast! 

Image Source-today.com

No Bake Oatmeal Peanut Butter Bites
For that sugar rush when you want to indulge in something, but the guilty needs to be a healthy, these delicious and easy to make peanut butter bites are perfect for your evening coffee or as a mid-meal snack. 

  • Ingredients –
    • 1 cup rolled oats 
    • ¼ cup ground flaxseeds 
    • ¼ cup chopped almonds 
    • 2 tbsp chia seeds 
    • A pinch of salt 
    • 1/8 tsp cinnamon powder 
    • 2 ½ tbsp peanut butter (melted in the microwave)
    • ¼ tsp vanilla extract 
    • 1 ½ tbsp honey 
    • 2 tbsp chocolate chips 
    • ¼ cup ground peanuts/ almonds (to roll the balls)

Procedure –
Combine oats, almonds, flaxseeds, chia seeds, salt, and cinnamon powder in a large bowl. Add melted peanut butter (make sure to cool it slightly before adding), honey, vanilla extract, and mix well until everything is combined. Once the mixture is sticking together, add chocolate chips. 
Roll the dough into small balls and then roll them into chopped peanuts/almonds. Store these in an air-tight container in the refrigerator. Enjoy chilled or at room temperature.

Image Source-how sweets eat

How is it healthy? 
Peanut butter is a nutrient-rich nut butter which is an excellent source of antioxidants and protein. Each serving provides 190 calories, 16g of fats, 3mg of vitamin E, 49 mg of bone-building magnesium, 208g of potassium, and 0.17mg of immunity-boosting vitamin B6. It also provides other essential minerals and vitamins –

  • Vitamin B3
  • Folate
  • Copper 
  • Manganese
  • Phosphorus
  • Selenium
  • Zinc
  • Iron
  • Biotin 

Research also shows that eating peanut butter in limited quantity regularly decreases the risk of heart diseases, diabetes, and other chronic diseases. 

How to eat it as a snack? 
A lot of people favor eating peanut butter as a snack. You can simply eat a spoonful and relish the creamy taste. 

  • Use it as a dip and eat it with fruits and veggies. Indeed a healthy snack and a great way to curb those sweet cravings. Apple, cucumber, celery, and carrot taste very well. 
  • Spread it on whole wheat toast, add sliced banana, pour some honey, sprinkle sunflower/ pumpkin/ chia seeds and your mid-morning snack is ready. You can also enjoy a simple peanut butter sandwich with milk or coffee

Benefits of Peanut Butter
Peanut butter is a favorite of many. It is not just tasty but also has various health benefits as well. Read the list of peanut butter benefits below –

  • Helps you lose weight: For weight loss calorie restricted diet works best. Nut butters are an integral part of this diet. Peanut butter is high in protein and fiber. The monounsaturated fat and high protein content of peanut butter make it highly satiating. You’ll feel fuller for longer and hunger pangs will also be reduced which will in turn help in weight loss. 
     
  • May reduce the risk of diabetes: Eating peanut butter reduces the risk of diabetes. In a study published in Journal of the American Medical Association, it was found that consuming 1 ounce of nut butter reduces your risk of diabetes by 30%. 
     
  • May prevent gallstones: In a study, it was shown that individuals eating five or more servings of nut butters per week has 25% – 30% lowered risk of getting gallstones. 
     
  • Good for heart health: Peanut butter is rich in heart-healthy fats. It also is a good source of potassium, which lowers the risk of cardiovascular disease, high blood pressure, and stroke. 
     
  • Rich in fiber: Fiber is essential for a healthy digestive system. Peanut butter has a high fiber content which helps to keep your bowel movement in check.
     
  • High nutritional value: It is rich in antioxidants, vitamin E, and magnesium to fortify your bones and muscles. Monounsaturated fats present in peanut butter are protective of brain health and functioning. 
     
  • Fights stress and build up immunity: Experts say that consuming peanut butter regularly helps fight signs of stress. It contains beta-sitosterol, a plant sterol, which is used to balance with other hormones during high-stress levels. Beta-sitosterol also helps improve immunity.  

Although there are many benefits, excess of anything can cause adverse effects on your health. The same holds true for peanut butter as well. Make sure you choose a high quality organic peanut butter. Some of the best brands of peanut butter in India are – Healthkart, Alpino, and Pintola. You can easily buy peanut butter online.

Is Chicken Best for Muscle Building?

In this fast moving life, it is difficult to make healthier food choices, as many of us do not have the time to plan and prepare. Because of this, most of us gravitate towards unhealthy, carb-dense, high-fat junk food. It is not bad to eat this type of food, but it should be consumed in moderation for a healthier lifestyle. The most important thing to notice when you want to be healthier is eating high-protein nutritional foods, at correct times. 
But when it comes to muscle building, vegetarian food may not give you the highest source of protein than what Chicken can do. It is a good option to consider if one wishes to gain more muscle during body-building.

Why chicken for muscle building?
Usually, gym goers are asked to intake a large amount of protein in their diet to maintain and support muscle growth. In other words, strenuous workout alone cannot help you achieve muscle mass. You also need to intake protein-rich foods, and the best protein-rich ingredient in the market is surely chicken. 
The amount of protein in the chicken breast is high when compared to other vegetarian or non-vegetarian sources, and can support to achieve the desired mass. This is the main reason why most of the people prefer to go with Chicken to fulfill their protein needs.

Chicken and the scientific reports:
Most of the scientific researchers have proved Protein percentage in chicken is very high and consuming it along with your diet will enrich the vitamin and nutrient level of your body. Also, they found, when it comes to protein in fish vs chicken, always chicken is at the top with much more benefits than fish. Poultry meat makes bones stronger because of the high nutrient content in it. But muscle builders should be very aware in choosing the right cut of chicken, as some chicken parts are loaded with good fats which provide good weight to the body but low-calorie chicken parts result in weight loss. 
Various studies around the globe have proved countries that follow different nutritional habits with higher intake of chicken and meats are healthier when compared to others. In case of getting bored with same recipes, people can also try various dishes like grilled chicken and roast chicken for great taste.

Various chicken recipes for builders:
Chicken is protein-rich and is the cheapest product to gain muscle weight in a quick time. Some of the dishes not only bring taste but also can be a good nutritional source for muscle builders. Chicken recipes for bodybuilders can be surely a treat as they can prepare one by one in their home and enjoy.

Some of the popular chicken items are :

  • Chicken Biryani: can be served for lunch and provides good energy level with high-protein. Prepare your dish with nothing less than 100 gm of chicken breast. It will give 30 grams of protein, along with essential micronutrients for an overall health boost. 
  • Chicken Sukka: This is also one of the best chicken dishes when it comes to chicken. You can add more amount of capsicum in this dish. That way along with good protein in chicken, you also intake a high amount of antioxidants. This may help you fight against the disease-causing agents inside the body. 
  • Garlic Chicken: Chicken with garlic helps in fighting against cholesterol, has high anti-inflammatory properties and much more.
     

Quick Recipes:
In addition to the normal dishes, there are some other dishes that can be prepared easily during the evening snacks and for the dinner.

  • Chicken Salad: Instead of the usual high-calories, sugar-laced sauces, try yogurt for the dressing. Roasted chicken can also be a good option. Boiled shredded chicken works well with fresh vegetables like capsicum, cucumber, and herbs. Add seasoning as per your liking, along with the salt and pepper.
  • Chicken Sandwich: Toast whole-wheat, multigrain bread; spread the low-fat sandwich spread like tomato salsa, greek yogurt dip or homemade green chutney. Place slices of cucumber, capsicum, and onion. Add cooked chicken with salt and pepper above the one bread slice and cover it with the other toasted one. 
  • Oven Roasted Chicken: Among healthy chicken breast recipes, the oven-roasted chicken recipe is one of the easiest foods to prepare with a minimum number of ingredients. Take crushed, sugar-free cornflakes, separate the egg white and keep it in a bowl. Now make the protein-rich breast chicken into pieces and dip it inside the separated egg-white which was kept inside the bowl. Finally, roll the chicken pieces over the crushed cornflakes and bake for 30 minutes by keeping it inside the oven with the help of baking tray. 

These are just a few dishes with good food values, many more foods with even more nutritional values are available so muscle gainers can use these dishes in their house to gain good healthy muscles based on their goals.​

Chicken breast and its health benefits:
The calorie value of poultry chicken breast is very high compared to the others. The amount of protein in 100 gm of boiled chicken is approx 30 grams of protein, with only 165 calories (depending on the cut, and type). 

Nutritional impact of 100-gram breast chicken:
To know how much protein in chicken breast is available per 100 gram, USDA conducted experiments and found that approx. 114 calories were present in the boneless breast chicken. When they came to test how much protein in 100g chicken can be good for health, they found 21.2 grams of protein is available in raw chicken breast and it was concluded that protein in 100g chicken will be good to intake for people above the age of five. Dietary fiber was found to be zero; hence it is suggested to have a healthy portion size of grilled/ steamed vegetables on the side.

Important things to be noted down before intake chicken:

  • Many people always look into how much protein in chicken can make them gain absolute mass but there are some concerns and things needed to be checked before consuming chicken.

  • Always try to purchase chicken from the chicken farm where the rules and regulations are properly followed to grow a chicken in a healthier way.

  • There are many breeds of chicken available in the market, so before choosing the particular one for your growth and mass, better consult with a known person about this.

  • As you know chickens are not the high-rated products and you can purchase them at cheap prices. So don’t go for very cheap chicken as day old chicken is bad for health and you can easily be cheated by the chicken farm with this.

  • All try to purchase the best quality chicken from the farm and make sure you are purchasing from the right place where there is no disease causing agents present against the chickens.

  • You might save chicken for the next day after a meal; it should be immediately refrigerated as chickens’ kept in open with the temperature above 26 degree Celsius should not be consumed.

  • It is always better to keep the chickens in a separate closed box inside the freezer. This will mainly help to avoid spreading the bacteria. Once ready to prep the chicken, defrost and thaw it for at least an hour.

Other benefits of Chicken:

Many people think chicken is only good to gain muscles and not fit for other nutrients. If you are also one such individual then your thinking is completely wrong. Yes, the protein level in the chicken will, of course, increase the weight and mass of the body but at the same time, there are many other reasons why it is good to consumed by others.

  • Good for Cold:  When you are in the cold or a sore throat, chicken soup with the added pepper will ease the condition. 

  • Good effect in reducing the cholesterol: When compared to red meat like beef or pork with the chicken, the amount of saturated fat and the cholesterol level is very low in nature. American heart association has also found this in their experimentation, so with the proven results, you can surely try out the chicken or fish in place of red meat like pork.

  • Weight loss: Boiled chicken is found with very low calorific value so including this in any daily meals can surely bring down your body weight. Even though the protein content is high in boiled chicken, the calorie value is very low.

To complement your chicken diet, we suggest including Whey Protein depending on your fitness goal. It is a healthy workout drink that is easy- and quick-to-prepare. It provides stamina, improves muscle size and prevents muscle breakdown.