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Category Archives: Health and Fitness

How to Make Best Juice Recipes for Diabetics

Diabetes is a disorder which is caused when the blood sugar level in the body rises considerably. It can be either caused due to improper functioning of the hormone insulin, or lack of production of this hormone. Whatever the reason, if you suffer from diabetes, you need to follow a diet to keep the blood sugar level under control. You should avoid eating sweets and carbohydrates, as they get converted into glucose very easily and increase the blood sugar (glucose) level. You should, rather, have fresh fruits and vegetables as they contain less amounts of carbohydrates and are rich in fibers and vitamins which are required by the body. If you do not like having vegetables, you can juice them and make a tasty, cool drink. Take a look at the following recipes and take your pick.

Juices for Diabetics

People suffering from diabetes are rarely advised to have fruit juices. This is because all fruits contain high amounts of sugar in the form of fructose. Secondly, commercially made fruit juices also have sugar as preservatives, and hence, fruit juices are excluded from the diabetic foods list. Therefore, if you wish to have fruit juice, you should dilute it (1 part of juice to 3 parts of water) and then have it. Orange juice, apple juice, pomegranate juice, etc., are some of the best juices for diabetic patients. Otherwise, it is prudent to have only cut fruits, rather than fruit juices. On the other hand, you can substitute fruit juices with vegetable juices as vegetables do not contain sugar.

Juice # 1

  • 6 small carrots
  • 1 broccoli
  • 3 celery leaves
  • 1 small peeled cucumber

Cut carrots, broccoli and cucumber in small pieces. Blend in a mixer and juice to form a smooth vegetable juice. You can add some salt and black pepper to taste.

Juice # 2

  • 4 ripe tomatoes
  • 1 cup of chopped green lettuce

Cut the tomatoes in small pieces and remove the seeds. Juice cut tomatoes and green lettuce together. You can add ice cubes in it to chill it instantly.

Juice # 3

  • 4 small carrots
  • 1 small bunch of spinach

Chop spinach finely and cut carrots into small pieces. Blend them together and make juice. You can add water to dilute it or put in ice cubes. Add salt or black pepper to taste.

Juice # 4

  • 1 bitter gourd
  • Lemon juice, salt, pepper to taste

Cut the bitter gourd in small pieces and remove the seeds. Put the cut bitter gourd into blender, add some water and make juice. Add lemon juice, salt and pepper to taste.

Juice # 5

  • 1 broccoli
  • 4 carrots
  • 2-3 Romaine leaves

Cut all the ingredients into small pieces. Juice them and have immediately.

Juice # 6

  • Handful of green beans
  • 1 celery stalk
  • 1 carrot
  • Some parsley
  • 1 clove of garlic

Chop celery, beans, carrot and parsley finely. Put together in the mixer and make juice.

Juice # 7

  • ½ sliced cucumber
  • ½ green apple
  • 2 stalks of celery
  • ½ capsicum

Cut all the ingredients, mix them and juice together in a mixer.

Juice # 8

  • 1 bunch of spinach
  • 1 carrot
  • 2 celery stalks
  • 1 green apple

Remove seeds of apple and cut into small pieces. Also cut the other ingredients. Blend in a mixer and make fresh juice.

Juice # 9

  • 2-3 tomatoes
  • Salt and pepper to taste

Bring a pot of water to boil and put tomatoes into it. Let it boil for 10-15 seconds and remove. Now core the tomatoes, cut and peel them. Now squeeze out juice, strain and have it. You can add salt and pepper to taste.

Juice # 10

  • 2 stalks of celery
  • 4 small beets
  • 2 apples

Remove seeds from apple. Cut celery, apples and beets into small pieces. Put together in a mixer and blend to make juice.

Vegetable juices contain excellent amounts of fiber, which help in proper digestion and treatment of constipation. These juices also help in maintaining normal sugar level, and hence, having vegetable juices is a good idea. However, you should consult your doctor and follow the diet only according to his advice. Along with the vegetable juice, you also need to follow a complete diabetes diet to bring the disorder under control. Take care!

Diet Program for Diabetics

Your diabetic can typically experience large versions in how much sugar in their blood, mainly after foodstuff. It is because of the dangers on the sudden raise in blood glucose levels that her diabetes diet is a good idea. Glucose is any type of sugar that is found in the blood and it is the easiest method to obtain energy with the body. In a healthy man or woman, glucose is normally absorbed inside the various cells within the body where it happens to be broken lower for electricity and regulating body’s temperature. In people with diabetes, a absorption involving glucose is actually slow together with insufficient. This leads to an excess level of glucose being included in the our blood. This condition is recognized as hyperglycemia.

A diabetic will typically experience large variations in the degree of sugar for their blood, specifically after foods. It is because of the dangers on the sudden increase in blood sugar levels a diabetes diet is a good idea. Glucose is the type of sugar that is found in the blood and is particularly the easiest way to obtain energy for ones body. In a very healthy private, glucose is normally absorbed within the various cells with the body where it is broken lower for electrical power and regulating body’s temperature. In people with diabetes, a absorption involving glucose is normally slow along with insufficient. This brings about an excess degree of glucose being present in the blood. This condition is hyperglycemia.

Beyond medication, you will find a diabetes diet that an individual can follow to help you control this condition. This diabetes diet plan will guarantee that the individual will never consume foods that would lead to help you excessively elevated blood sugar. There ‘s no fixed diabetes diet plan for all of individuals suffering from this ailment. A diabetic weight loss plan depends relating to the height, weight, and gender within the individual in addition to his/her muscle stimulation. One important aspect when choosing which foods to enjoy is a session with your glycemic index chart.

A eating plan for diabetes needs to take a glycemic index into consideration. As a good rule, all foods on the high end of the glycemic index has to be avoided or at the very least cut down to the bare minimum possible. Another important factor in that diabetes healthy eating plan is the planning of foodstuff and numbers. When your system is bombarded which includes a large quantity food, it will not be able to soak up sugar proficiently. This can lead to several problems involving high blood sugar. Therefore, a diabetes diet plan should be produced based on smaller portions of food rather then large amounts of nutrition. It is advisable for a diabetic to consume more food of reduced quantity in lieu of few meals of great quantity. This form of a diabetes diet gives the body time for them to absorb handsome slowly along with loads a lesser amount of sugar in the blood each time. Fruit platters and additionally unsweetened yogurt smoothies usually are excellent diabetic puddings.

When somebody suffers coming from diabetes, they may make use of portable blood glucose levels measurement devices. These allow the individual to be able to track blood sugar levels throughout built. This can certainly help while forming a diabetic weight loss plan as perfectly. The choice 2 diabetes diet follows the identical theory as mentioned above. With this condition, insulin is produced but are being produced slowly but surely or insufficiently. This means that the body can handle some degree of sugar easily but can struggle once the number of carbohydrates inside food springs up beyond this aspect. Diabetics will need to consume the maximum amount fiber as they simply can. Fiber allows for the clean flow of food out of your digestive method and supports efficient waste products production in addition to disposal and must be included within a diabetes diet. This version of fiber is insoluble soluble fiber.

Soluble fiber is also very beneficial to diabetics. Soluble fibers tend to absorb water and may also absorb several of carbohydrates in the digestive system. This assimilated food is additionally passed out of your body like waste. Soluble fiber thus allows you prevent easy weight gain and in addition rapid assimilation of foodstuff.

An important aspect in some sort of diabetes healthy eating plan is the consumption of healthy foodstuff. Fresh fruits and vegetables contain a lot of nutrition. Luckily they are natural options for fiber. Fresh fruits and vegetables also do not contain the species of carbohydrates which might be immediately absorbed. This version of bad nutrition is thus avoided when ever one uses fresh produce in lieu of processed certain foods. A replacement of ready-made foods using unprocessed foods are often beneficial precisely as it provides the sensation of using eaten without the need of providing a sugar rush associated with bad carbohydrates. A diabetic should also consume plenty of water so there’s efficient urine production and discretion.

Pre diabetes is a term useful to describe blood sugar that are above normal but is not high enough for the positive diabetes investigation. A pre diabetes diet will assist you to prevent the onset from diabetes.

What Foods What’s Avoid By means of Gestational Diabetes?

Gestational diabetes can be a condition by which pregnant females have significantly higher degrees of blood glucose no matter the lack of any past signs with diabetes. This situation is caused as a result of dysfunction with the pancreas, which creates the hormone termed insulin.

For those who have developed gestational diabetes, make a note of the foods to avoid. These involve foods which might be rich around carbohydrates. For those who have gestational diabetes meals to try to avoid include oranges, whole feed breads, shredded wheat, and scripted foods. You may supplement that lesser consumption of sweets with meats and fat. Consume even more of dairy products, fish, roasted chicken, cereals, vegetables, and veges.


Balanced Diet Tips for Kids

images-11A balanced diet is a diet plan in which all the essential food groups are present. As the word suggests, this diet is something that has a little of everything. This diet becomes important, especially for kids, because it provides the essential nutrition which is important for not only the growth and development of the body, but also for mental and psychological development, and overall health.

Healthy Diet for Kids

A kids’ balanced diet should have these essential food groups:

  • Vegetables
  • Fruits
  • Grains
  • Milk and dairy products
  • Meat and fish
  • Beans, legumes, and nuts
  • Fats and oils
  • Starch and fatty acids

These food groups will provide all the essential proteins, minerals, vitamins, and calories that are needed for growing. The following is a list of nutrients that these food groups will provide.

Vitamin D
Vitamin D is an essential part of a balanced diet for children because it helps the body to absorb calcium. Calcium is important for maintaining healthy bones and prevent them from degeneration. The main source of Vitamin D is sunlight. So make sure that your kid is getting his daily jaunt in the sun. Other than that, eggs, certain cereals, and some fish are also recommended.

Iron is important for the production of hemoglobin in the body. This red pigment is responsible for providing energy to the body and allowing your kid to take part in strenuous activity. Iron is found abundantly in dark, leafy vegetables, beans, meat, fish, lentils, pumpkin seeds, apricots, and whole grain.

Vitamin C
Vitamin C should be included as a part of a healthy diet because it has varied functions in the body. It is important for effective brain functioning, getting rid of cancer-causing free radicals, providing collagen to the body, and absorbing iron. Found in plenty in dark green veggies, dark berries, oranges, and apples.

Calcium is important for healthy bones, regulating muscle contraction, and helping blood to clot normally. Calcium can be found in milk and other dairy products, seeds, nuts, whole wheat bread ,and almonds.

Vitamin A
The most important function of vitamin A is to produce a pigment in the eye which helps one see. It also helps in maintaining healthy teeth and skin, and has antioxidant properties. This is found in meat, milk, eggs, cheese, cod, vegetables, and carrots.

A high fiber diet is important to maintain a healthy digestive system because it helps in promoting regular bowel movements. It also acts as a diuretic and dispels all the excess water and waste from the body.

Essential Fatty Acids
Omega 3 fatty acids and omega 6 fatty acids are important for a healthy immune system, efficient brain function, and mental health. The best source of this is oily fish, but flax oil can also be used.

To get a better understanding of these food groups, buy a balanced diet chart so that you’ll constantly be aware of the food pyramid.

Planning a Balanced Meal

Here are a few pointers on how to plan a balanced diet for kids:

  • Include 5-6 meals in a day. Children have a smaller appetite so they eat less at one time.
  • Include all these foods in their meals. All these food types need to be included at least once in their diet.
  • Kids are fussy, so make sure you give them options in their foods.
  • Don’t ever force feed your child. It won’t do any good.
  • Encourage them to play out so that the physical activity leads to an increase in their appetite.
  • Provide healthy in-between meal snacks rather than sweets and junk foods.

Now that you know the basics of planning a balanced diet, you can start out by engineering your own meals (something to the liking of your child), so that you know for sure that he/she won’t be bored of the meals, and you can make it into something whereby they’ll look at it as a fun activity rather than an ordeal.

Effective Diet solutions to supplement weight loss

 images-10Everybody aspires for a healthy body but often, many of us fail to keep a check over our weight. Any physical fitness trainer will tell you about the importance of the natural diet solutions for attaining success at your weight loss goals. Without proper natural diet, regular exercises will make your body weak and susceptible to fatigue and that may cause negative effects of weight loss oriented workouts.

Natural diets offer a wide range of options for the users with different set of priorities. As for example, if you are a diabetic patient, you may choose for specific diet solution for weight loss such as glycemic index diet. Such natural diet includes fiber-rich vegetables, fruits, and nutritious food grains like basmati rice, oats, barley, chick peas, quinoa and a lot more.

The fat burning effect of proper natural diet can be seen within weeks as you will experience a definite improvement while you will not suffer any weakness and fatigue. Without proper dieting solution, it is impossible to control your weight irrespective of how hard you work in the gym.

Many of the dieticians also offer organic natural diet that includes fresh fruits and vegetables that are grown in the natural manner without the use of pesticides and inorganic fertilizers. Organic diet doesn’t include any food that uses preservatives or sweeteners. The idea behind organic natural diets is that the artificial additives like chemical fertilizers, pesticides, preservatives etc ruins the natural ability of food to provide better health. Organic natural diets include free-range eggs, hormone free milk, beef and chicken used and prepared without using any preservative. Organic natural diet also disqualifies the food grains and vegetables that are genetically modified (such as BT crops).

A healthy diet is the pre-requisite for a healthy body. With proper natural diet solutions, you will be able to experience the best and fastest possible fat burning effect and that will help you to lose weight but to retain required energy.

Finding Easy Diet Plans for You

download-12With more than a hundred diets listed till date, selecting a diet plan is certainly not an easy task. Moreover, one also needs to be determined enough to follow the diet sincerely. Cheating on a diet certainly defeats the purpose. Thus, it is essential to identify a diet plan that is easy to follow. Basically, being on a diet doesn’t mean giving up on food. You need to eat the right type of food in right amounts.

Best Diet Plans for Weight Loss

The following sections list out some of the famous and most followed diet plans that provide the body with the necessary nutrients that should be taken daily to stay healthy. It should be noted that these are easy diets that work only when not skipped and strictly followed everyday.

Glycemic Index Diet
The low glycemic index diet is easy to follow. It is beneficial to diabetics and pregnant women. This diet includes foods that are low in fats, moderate in protein and carbohydrate, and high in fiber. It should also consist of a good amount of vitamins and minerals. Food like porridge, cherries, red kidney beans, celery, fat free milk, barley, nuts, high fiber whole grain or pasta, fish, skinless chicken, organic fruits that have low amounts of sugar, vegetables that are not high in starch, and foods rich in omega 3 fatty acids can be consumed. Following this diet prolongs physical endurance and maintains the carbohydrate level after vigorous exercise. It also helps maintain normal cholesterol levels and reduces food cravings.

Macrobiotic Diet
The macrobiotic diet originated in Japan. It was later introduced in Europe and America. It is known to be based on two forces, the Yin and the Yang. While following this diet, one should consume food that is low in fats and high in fiber, which can be found in vegetables, whole grains, soy products, beans, and soups. The diet strongly lays emphasis on the Yin and Yang factor, which includes a few parameters like the time the food is prepared, color of ingredients, and the taste of the dish. The proponents of this diet state that it is good for cancer patients and also cures the sickness, but this has not be proven yet.

Mediterranean Diet
While following the Mediterranean diet, the dieter should consume lots of fruits, vegetables, small amounts of fish or chicken, whole grains, cereals, cheese, yogurt, olive oil, and wine. The focus is on consuming low saturated fats, high mono saturated fats, and high dietary fibers. It is known as one of the best and easiest diets followed in Europe.

South Beach Diet
In the south beach diet, only healthy carbohydrates, high proteins, and unsaturated fats can be consumed. It is divided into 3 parts or phases. The first phase lasts for two weeks. During this phase, you are not allowed to consume food items that contain sugar, high glycemic vegetables, rice, bread, fruits, and processed carbohydrates. During this time, you can eat lean meat, eggs, fish, etc. In the second phase, you can eat whole grains, fruits, and vegetables for as long as you want to lose weight. In the third phase, you need to maintain the diet throughout your life, thereby consuming food such as beans, soy products, vegetables that are not starchy, and fruits other than canned fruits, bananas, and pineapples.

Zone Diet
The zone diet helps in losing weight slowly, and also in maintaining the perfect weight. The focus is on maintaining blood sugar levels. The diet maintains a balanced intake of foods, which include a small amount of chicken breast, vegetables, lentils, whole grain, fruits, brown rice, fish, nuts, etc., consisting of 30% proteins, 30% fat, and 40% carbohydrate per meal that you eat. It is recommended that you consume five servings per day, after every 2 hours, and drink at least 8 – 10 glasses of water a day.

Detox Diet
A detox diet involves the removal of the toxins accumulated in the body. It is mostly practiced to fight stress and fatigue. It is known as the holistic approach to health and beauty. The detox diet can be followed for 1 day, 3 days, or 7 days, depending on the extent of detoxification needed in the body. When following this diet, one can consume green tea, fruit or vegetable juices, salad, fresh vegetables and fruits, honey, yogurt, lentils, oats, brown rice, steamed fish, etc.

Besides following a diet, make sure that you also drink 8 to 10 glasses of water daily. Stay physically active by performing yoga or other activities such as running, walking, dancing, outdoor games, etc. Last but not the least, consult a dietitian before you start following any type of diet.

Finding Supplements and Herbs for Weight Loss

Major Causes

When imbalance occurs between the outgoing and incoming energy in the body, it leads to gain in excessive weight. Further overeating habit, laziness, sluggish work-style and neuro-endocrine hazards may give rise to gain in extra weight.

The Top Ayurvedic Medicines of Planet Ayurveda

Today, people are looking forward to the Ayurvedic herbal treatment to get rid of the overweight problem. Ayurvedic medications provided by Planet Ayurveda ensure no other side-effect, which is a big boon over other medicines.  The “Thinner You” pack of Planet Ayurveda is a superb solution to the obesity.

1. Trim support capsules

This supplement is designed to make a person energetic and vigorous. It improves the metabolism in body and heart beat rate. It enhances digestion and respiration of the body system. It helps in suppressing the desire of appe

tite. The enhanced activeness encourages the liberation of energy via the natural procedure. In a way, it helps to maintain the balance in the flow of energy. It uses Mustak, Katuki, BhumiamlaVrikshamal and triphala as the ingredients to make the supplement. Mustak is used to treat all types of digestive troubles. It is useful in weight loss and provides efficient results. It also cures gastrointestinal disorder and other ailments. Katuki is a regular available herb in colder hilly regions. From ages, it is been used to cure chronic liver issues, regulate gall bladder secretion, control energy flow, improve digestion. It empowers metabolism rate in body, which help in weight loss. Bhumi Amla Vrikshamal is helpful in lessening up the craving for food. I

ts HCA (hydroxyl citric acid) represses the gathering of fats in tissues. Triphala is made from the blend of 3 dried herbs known as amla, baheda and haritaki. They are combined to maintain proper digestion, help in cleansing and detoxifying the body tissues.
Dose: 2 capsules after meals with plain water daily twice.

2. Stholyantak Churna

This churna is made from many useful Ayurvedic herbs, which help in weight loss. It detaches the fats from body tissues and burns it naturally. It is prepared from 13 different herbs having specific properties.Kalmegh purifies the blood and helps in detoxification. Agnimantha holds diuretic feature, which increases frequency and quantity of urine. Triphala maintains the digestive function of the body. Arjunacontrols cholesterol in the body. Jamun helps in hindering the craving for food. Mustak is used to open the blockages in body tissues to regulate energy flow. Ashok helps in weight loss by using astringent and cold potential

 features. Dalchini is helpful in improving immunity system and blood circulation. Shingru has fat dissolving vitamins to reduce weight. Babool herb cures cancer, liver issues and acts as hunger suppressant. Brahmi encourages mind to discontinue the habit of over eating. Vidang helps in losing weight and Chitrak increases activeness in body.
Dose: 1tbsp after meals with plain water/ alovera juice/ apple juice/ kumari saar, daily twice.

3. Garcinia capsules

It is developed in caps

ule form. It has HCA property, which acts as anti-obesity drug for the body fats. It is tasteless and odorless with detoxifying therapy to lose weight. This supplement is one the best cures for weight loss.

Dose: 2 capsules after meals with plain water daily twice.

4. Guggul supplements

Guggul is obtained fro

m the tree named Mukul. It has

 guggulosteroids, which has gum resins extracts. This discourages the accumulation of unwanted fats in tissues. It burns the defiant fats stored under thighs, waist and abdomen tissues.
Dose: 2 capsules after meals with plain water daily twice.

These Ayurvedic medicines by Planet Ayurveda are chemical free, which encourages people towards these medicines to a certain extent.

What are the dietary recommendations you should follow along with weight loss herbal pills?

Diet plays a very important role in the management of obesity and overweight. Alone herbal pills can’t show their results up to the maximum like they have when followed by a balanced and calorie free healthy and natural diet. By following the diet measures and consuming the various Ayurvedic medicines produced by Planet Ayurveda, one can reduce weight naturally.  Here are some tips –

  • Make a habit of taking lukewarm water early in the morning with half of lemon juice and 1 tsp honey.
  • Do not skip breakfast, eat a healthy breakfast as you get energy for whole day from it so better do not skip it at any cost.
  • Rather than having big 3 to 4 meals, better take 5 to 6 small meals containing vegies, fruits etc. so that you get packed with natural diet only.
  • Take fennel seeds powder half tsp after lunch. Fennel helps you to digest toxins and relieve various abdominal symptoms like bloating and acidity.
  • Drink plenty of water throughout the day so that toxins do not get accumulated in the system and your channels are relaxed.
  • Do not overload yourself at dinner, try to take it around 7 so that by the time you sleep by 9 or 10 o’clock, your food is digested.
  • Stay stressed free, do not get occupied with many things and try to get involved in some pleasant therapies.
  • Exercise and walking, jogging must be part of your daily routine. At least spend half an hour for this.
  • Practice yoga and meditation under an expert.

Choosing Fruit Diet Menu

Everyone has been on a diet at least once in their life. Either to feel good and healthy or just to fit in with the rest of the people who are constantly on a diet. Either to undergo a detoxification of the body or to lose weight. And among the variety of diet plans available, a fruit diet is one of the best ones that you can follow. It has many benefits and is very easy to follow. It is also quite a palatable substitute to certain other diets that don’t let you eat too much. In this article, Buzzle will give you a good fruit diet menu that you can incorporate into your life, at least for some time, and see its effect on your body.

Menu for a Fruit Diet

What are the benefits of a fruit diet plan? Well, that depends on the type of fruits that you will be consuming. Fruits can be divided into acidic, sub-acidic, sweet, oily, and dry fruits. While acidic fruits include citrus ones like oranges, grapefruit etc., sub-acidic ones include apples, berries, etc. Sweet ones are pears and melons. The only oily and dry fruits that serve well in a fruit diet menu are coconuts and dates respectively. The benefit of consuming only fruits for some time is that they do not contain a lot of fat. So, you don’t have to think twice before taking a generous helping of a fruit. Additionally, they have the necessary vitamins and minerals which help your body to function properly and also give it a lot of strength and energy to fulfill its daily activities. Fruits help to clear out your digestive system and hence help in any stomach problems that you might have been experiencing. Now that we know the benefits of a fruit diet, let’s see an all fruit diet menu below. Try it out for 3 days, and then continue with it, if it agrees with you.

Breakfast is the most important meal of the day, even when on a fruit diet. It is the meal that defines how much energy you will have for the rest of the day. So, for breakfast you need to have something that will keep you energized all day long or at least till your next meal. Good options for breakfast are fruits that give you a reasonable amount of calories. Mangoes, bananas, melons, grapes, etc., are perfect for breakfast. You can even have their juices if you wish. Or you can blend them together with water or coconut water to make it into a fruit smoothie and enjoy it thoroughly! The high energy breakfast will also help to keep your metabolism level high.

After that high energy breakfast, you can have a lighter lunch, though equally nutritious. For lunch, it is a good idea to consume sub-acidic fruits like the ones mentioned above. Don’t just stick to one. Have a lot of them. Apples, cherries, berries, peaches, pears, apricots, etc. So many options. Whip up a delicious fruit salad and indulge your taste buds! You can also include some nuts and seeds in this if you wish.

If you do feel hungry again at tea time, you can have one single fruit like a banana or a fig or some dates. They’ll all give you energy and they are also very good for the heart. Grapefruit is very good for the heart because it helps in bringing down the level of cholesterol in the body. So you may want to try that too.

Dinner should be light and easy on the stomach. Papaya or mango are perfect options for a dinner. You can have a glass of coconut water along with it. Even pineapple slices can be had at dinner time. Just have a small portion of the fruits. Don’t overdo dinner.

Fruit diets are healthy and easy to follow. You might want to try it out too. Just make sure the fruits are fresh and not processed in any way. Have a healthy life!

Simple Diet Plans for Teenage Girls

God, I used to hate the word diet. It drew mental images of boiled cabbages and sad looking strands of carrots for me. But then I got to the point where I realized that the word diet does not equate to starvation. It does not mean that there is any sort of denying yourself or putting yourself through torture for the sake of food. Quite the contrary, actually. Diet simply refers to the food that you eat. And since the food that you eat and the way in which you eat it has a direct effect on you, it becomes important to know what you’re consuming and what it is doing to you.

Getting to the part about teenage girls―it really helps if one knows what one is eating and the effects of the same at an early age. This is so that it can help them understand the basics of good diet plans and then take them forth throughout their lives. In this following article, we will be taking you through the basics of planning healthy diet plans for teen girls and how to make them successful.

Nothing is Taboo
The first thing that you need to discard from your mind is the taboo that you view food as. Nothing is taboo if you go by the proper rules to follow. Every single natural food item is necessary for humans because it provides for certain key nutrients. Simple and straight. These nutrients are necessary for our growth and well-being. So don’t decide for yourself that you’ll boycott a particular food item from your diet. Instead, understand what should be eaten and why (We’ll go into more details on this one in the following paragraphs).

Think Nutrition, Not Calories
Another mental block that you need to get rid of when planning a diet? Counting calories. You need a set amount of calories to survive everyday and if you don’t provide your body with those, it can cause deficiencies and health risks. Consult a doctor to know what the required calorie intake is for you and then make sure that you are getting those in. Do not compromise on them.

Portion is Key
So just because you don’t count calories, does not mean you do not know what you’re putting into your body. The portions have to be small. Remember this simple rule―our digestive systems can only digest a particular amount of food in every function. How much is that food? Approximately about the size of two fists together. Make sure that your portions are small. How to do this? Eat in smaller plates. It gives an effect of eating more while not actually doing that.

6 Small Meals
So when you have smaller portions, you’ll feel hungry sooner, right? Good. Eat when you’re hungry, but in small portions. Every time in small portions. Focus on eating 5-6 small meals per day rather than 3 huge ones. This will ensure that the food is digested every single time and there is no pressure put on the digestive system.

When to Eat What
Here’s how you plan your day of eating:

  • Wake up to a glass of warm water and consume even before you’ve brushed your teeth. The bacteria in the mouth is good for digestion.
  • Eat a fruit. Not tea, not coffee―a fruit. This will kick start your metabolism. Tea and coffee suppress the digestive acids in the stomach and then you end up hogging on useless things later.
  • Wait for half an hour before having your breakfast (a must!) Never, ever skip your breakfast because the body will then get a signal to start storing fat for later.
  • Have a heavy breakfast that contains carbs, dairy, and muesli.
  • After two hours, have a small snack like raisins or a glass of milk.
  • For lunch, concentrate on filing your system with nutrients from all basic food groups. Lunch should be lighter than breakfast.
  • Have a snack after two hours again. Something like tender coconut water.
  • Dinner should be the lightest. Have grilled and steamed chicken and fish instead of frying them.
  • Wait for at least two hours before bedtime so that the food is digested well.

What to Avoid and Why
Avoid eating sugary stuff, refined, processed, and bakery products. These get stored in the body as layers of fat and lead to health problems. If one has to indulge once in a while then it should be done early in the morning or immediately after an exercise session. And limit the intake to once a week only.

Do not forget the importance of water when it comes to diet plans. Water helps to keep the body hydrated, aids in digestion, controls body heat, keeps the bowel movements active, and most importantly, flushes out all the toxins from the body. Without this factor, no diet plan is complete. Sipping on warm water throughout the day not only helps one lose weight but also helps to keep a person healthy and fit.

Health Supplements
Consult a doctor to find out the kind of health supplements you need. As a teenage girl, there has to be proper attention paid to what your body needs.

One cannot, and definitely should not forget the importance of exercising and following a colon cleansing routine when it comes to following a proper diet. These are prerequisites to maintaining great health, a great body, and thereby a great mind. And that’s all there is to it, really. Simple and effective.

Best Ways to Increase Protein Intake in Your Bodybuilding Diet

Eat lean meat

Meat is the good source of protein; however, it contains unsaturated fats that carry the risk of heart diseases. Hence, it is suggestible to eat lean meat like chicken, seafood, and turkey that are highly packed with proteins and low in calories and fats. Health advisers say that one 3-ounce part of lean meat usually provides 20 to 30 grams of proteins. Usually, red meat is not recommended even by the dietician for the bodybuilders who want to grow their muscles. On the other hand, lean meat is the perfect choice to enrich body with the proper protein supply.

Include eggs to your first meal

Start your day with a protein-rich healthy breakfast of eggs. You should avoid whole eggs as this may increase your cholesterol levels which are not healthy in a long run. Two egg whites a day provide 7 grams of proteins whereas the egg yolk (yellow part) of a single egg carries the fat equal to 3 tablespoons of butter. The gym hitters can have 4 to 6 egg whites to boost up their stamina as well as muscle growth. Egg yolks are strictly avoidable for the bodybuilders and all the people who are conscious about their health.

Consume low fat dairy products

Most of you often neglect dairy products due to the wrong notion of saturated fat components. However, low-fat dairy products like low-fat milk and cottage cheese are considered to be the good source of protein. Experts advise consuming at least one cup of dairy products with every meal. But keep in mind to consume toned/ double-toned milk as the full cream milk contains a huge amount of fat, which is not suggestible for the people who want to grow their muscles.

Say yes to grains, nuts and soy products

Nuts, grains, and soy products are high in proteins and low in saturated fats. Some nuts like pumpkin seeds and walnuts contain a high amount of omega-3 fatty acids. Include 1-ounce part of nuts, grains, and soy products with 2 tablespoons of peanut butter as snacks to your meals and gain about 7 to 9 grams of proteins. Hence, including grains, nuts, and soy protein would also be a wise move if you are heading towards the healthy diet.

High-quality protein supplements

As proteins are the building blocks of your tissues and muscles, adding natural protein additives to your diet would explicitly increase the protein intake and thereby strengthen your muscles and stamina. For gym lovers, there are pre and post workout supplements in the market to recover your muscles from the workout pressure. You should be smart enough to rely only on the trusted brands. Do an in-depth research before buying a protein supplement as a wrong choice may lead you to witness negative outcomes.

Final call

Protein is unambiguously an important element of muscular growth and internal energy. If you are not able to get enough energy from the natural protein intake, there is no harm to opt for legal steroids rich in proteins after proper analysis of legal steroid reviews. US-based legal steroid products are quite popular as the best alternative to protein supplements. Please refer to the reviews of such products before going for the supplements. There are authentic sites that convey the fruitful information about the 100% side effects free legal steroids. Visiting such websites may help you derive the reliable information about the same.

Buying Fresh Food on Online Grocery Store

A new Alpha Wise survey from Morgan Stanley Research reveals a third of online shoppers are expected to engage in online grocery shopping – 34% in 2016 vs 21% in 2015. As technology innovates and deepens inroads in the e-retail market, online grocery industry is touted to be the biggest winner in 2016.

With technology coming of an age and changing the way consumers shop, the futile attempt to launch online food segment in the late 1990’s seems to be a distant memory. The online food store industry not only offers many direct benefits to the consumers (doorstep grocery delivery service, convenience and time saving) but also presents an opportunity for brands and retail players to achieve incremental growth by eliminating wholesale costs, overcome logistical and consumer-behavioral barriers and most importantly cut through the clutter to reach the desired target audience.

Owing to the huge potential this segment presents many brick and mortar retailers have jumped on the bandwagon, including H-E-B food store, Walmart, Kroger, Wholefoods and Central Market. The giant retailers have either successfully launched their very own online food stores (example : H-E-B grocery delivery, Walmart grocery delivery, Kroger online food store) or collaborated with new age online grocery delivery apps ( {a young entrepreneurial venture that delivers groceries in Austin, Houston, Dallas and San Antonio}, etc.) to provide same day doorstep grocery delivery to its consumers

A close look at the early adopters of online grocery uncovers several growth drivers for this market – mobile generation of consumers, the growth of online food store delivery services that offer same delivery with the luxury of personal shoppers, consumers who are willing to let go of traditional methods of grocery shopping to adopt this new medium of food shopping. Although a minority of grocery industry, online grocery sales are expected to increase 9.5 % annually to become a $9.4 billion industry in 2017, according to data from IBIS world.

The online grocery industry is growing worldwide including India, Germany, U.K, France, etc.; however, USA is expected to lead this industry and is projected to witness a steep growth curve. Morgan Stanley estimates that the total US online grocery market could grow to more than $42 billion in 2016 , the adoption rate would increase to 26% in 2016 v/s 8 % last year.

Like any developing segment online groceries also faces many consumer challenges. Some of the top reasons cited by consumers to still prefer in-store grocery shopping – the fact that they like the whole experience of grocery shopping, uncertainty regarding the quality due to the perishable nature of the goods.

Given the current scenario of this dynamic segment, it will be right to say that the future of the online food industry is visibly bright and we do not see the growth slowing down for the next five years. Retailers will continue to scale their online grocery delivery capabilities, integrate and modernize their mobile potential along with a huge influx of more and more online grocery delivery apps world over.