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Diet Fitness Food Lose Weight

Best Healthy Diet Plan For A Fit Body

April 19, 2018

Do you desperately need to take care of your fitness programs but are awfully averse to working out? No worries, because we’ve got the perfect diet plan for you that’ll help you get a fit body in just 12 weeks!


Weight Reduction or Stamina Building?

What is it that you exactly want from your fitness diet? Most of you will probably say that you need to lose those extra pounds and get in shape. But very few know that weight loss, muscle building, stamina building- every component of the overall fit body are very much interrelated and in most cases, one automatically results in the other.

The key to any sort of fitness diet is focusing on proteins. Take a look at your daily meal. What are you having a normal day? List out the items you are having and see how much carbohydrates you are consuming daily. Is it at least fifty percent of your total food consumption every day? That’s probably the root of your problems. Too much carb not only ruins your fitness but also makes you hungry faster, whereas food rich in protein makes you less hungry and thus reduces your overall intake of food.


Basic Tips for the Next 12 Weeks!

Over the next 12 weeks, doing the following will complement your diet, and ease the process.

  1. Drink 8-10 glasses of water every day. If you absolutely hate drinking plain water, go for fresh fruit juice or smoothie. Make sure it doesn’t contain any extra sugar!
  2. Use stevia or xylitol to sweeten if you really need to. Do not touch the sugar pot.
  3. Drink 3-4 cups of green tea or black coffee since these are good for boosting your metabolism. Drink decaffeinated ones if the caffeine bothers you.
  4. Your focus will be on cramming your plate up with protein and veggies. Protein is the most fulfilling component you’ll find!
  5. Low carbs and low fat together can be a destructive duo. So while you focus on low carbs, make sure you get some healthy fats like oily fish or vegetable fat.
  6. Try to do some light workouts three times a week. Sometimes due to low consumption of food, our metabolism slows down and exercising can help boost that rate up. Just go for a walk, or swim, or just do some light weight lifting at home.
  7. Snack only if you need to. Skip it if you are not hungry.


The Diet Plan

Choose one set every meal from the given options. It’s important not to have the same thing every day. If you don’t hit your target by 12 weeks, you can continue the regime for longer till you are satisfied.

You might need to stick to both the snacks in the first week, but on the second week, try to avoid at least one snack. Your third and fourth weeks better be snack less.





Set 1

Half a cup of muesli in half a cup low-fat milk

Set 2

Wholegrain toast with cheese and tomato toppings, and an apple

Set 3

Veggies and two eggs

Set 4

Protein shake with three Brazil nuts, one scoop vanilla protein powder, two or three pieces of pineapple, 250 ml almond milk

Set 5

Greek yogurt with one cup berries and half a cup of seeds


Snack 1 (Optional)


Set 1

One cup of mixed berries

Set 2

One cup of low-fat yogurt

Set 3

One cup of fruit

Set 4

Two pieces of dark chocolate with half a cup of blueberries

Set 5

Half a grapefruit and an egg






Set 1

Chicken salad (100 g grilled chicken breast, peas, and tomatoes with olive oil dressing)

Set 2

Tuna Sandwich (100g Tuna, tomatoes, lettuce and two slices of rye bread)

Set 3

Turkey Wrap (100g Turkey breast and cranberry sauce in wholegrain pita wrap)

Set 4

Beans (200g mixed beans, chopped tomatoes, chopped garlic, chopped onion, all simmered, and served with steamed veggies)

Set 5

Smoked Mackerel (Mackerel cooked and smoked with a side of veggies in olive oil)


Snack 2 (Optional)


Set 1

A glass of low-fat protein shake

Set 2

A cup of nuts of your choice

Set 3

Pieces of veggies in low-fat hummus

Set 4

Half a cup of strawberries and half a cup of carrots

Set 5

Two tablespoon cottage cheese with celery sticks






Set 1

Lamb (100g lamb racks oven-baked, served with one cup vegetables and mustard)

Set 2

Roast Beef (100g beef roasted, steamed vegetables and half a cup of pumpkin)

Set 3

Salmon (100g grilled salmon in garlic, honey and soy sauce with vegetables)

Set 4

Roast Chicken (100g roast chicken breast, sweet potato wedges fried in olive oil and a serving of vegetables)

Set 5

Tofu (150g tofu stir-fried, with ginger and garlic and a side of steamed vegetables)


Safety Protocol

  1. Do not miss a single meal! Since you are already taking less calorie than usual, skipping meals can result in dizziness, weakness and even gastrointestinal problems.
  2. Avoid alcoholic drinks during this time, since you’ll intake extra calories through them.
  3. Avoid all sorts of store-bought drinks like fizzy drinks, chocolate milk, and juice with sugar and preservatives.
  4. The beginning will be the hardest, so try your best to endure. A lot of the times, our brain mistakes our thirst for hunger, resulting in a lot of snacking. Take two sips of water and see if the hunger lessens.
  5. Have realistic expectations. Attaining total fitness may take years. It’s a way of living that with habit and regularity, slowly shapes up your body. Therefore, you cannot expect a drastic change overnight, nor should you despair when you don’t get it. Patience and regularity are components that you’ll need a lot!
  6. If you face difficulties in doing your day-to-day work, stop the diet plan immediately.
  7. If you have conditions like diabetes, blood pressure, or if you are pregnant or a lactating mother, do consult your doctor before you take up any diet plans.

Now that you are fully equipped with the knowledge to fight the battle and win that damn war, we wish you all the best. May the Force be with you!

Food Health Risk healthy food Lose Weight

10 Natural Foods That Help You Fight Cancer

November 26, 2017

Cancer affects millions of people each year. Considered one of the major health issues, The United States alone registers around 1 million cancer patients each year. The abnormal behavior of cells resulting in cancer, tumors, and metastasis has given rise to a record number of deaths per year.

Although the general frustration regarding the lack of a trustworthy and easier cure of this wide-spread hazard is huge, researchers have made significant progress on ways of ensuring that you don’t have this disease in the first place. As the old saying goes, “Protection before Cure”, we can easily fight can by protecting ourselves with simple foods that are available at the local grocery store. Some of these items are already in our daily menu, and just adjusting the number of intakes can give us a much-needed protection without an added hassle!

So, next time you are at the grocery store, pick up some of these items which could actively protect you and your family from the risk of cancer:

1. Green Leafy Vegetables

Exceptionally rich in vitamins, mineral, enzymes, and antioxidants, green leafy veggies are quite low in calories, salts, fats and other toxic elements. All leafy green veggies like spinach, kale, collard greens, romaine, arugula, etc. are known to combat cancer. They also have antibacterial and antiviral properties, protecting the body from inflammation.

2. Cruciferous Vegetables

Broccoli, cabbage, cauliflower, Brussels sprouts, etc. fall into this category and are powerful foods to fight cancer. They contain Vitamin C and master antioxidants that help fight cancer to a huge degree.

Broccoli contains the highest amount of sulforaphane, which is a component known to boost the protective enzymes present in the human body, which in turn expels toxic elements that can cause cancer. Very recently, a study at Michigan University found out that sulforaphane successfully targets the stem cells of cancer, which usually are responsible for the growth of the tumor.

Research suggested that there is no limit to the amount of broccoli you should consume and so more the amount, better the protection. So, starting from flavored broccoli salads to a broccoli-topped pizza, consume broccoli all you can!

3. Tomatoes

This everyday juicy fruit contains a high amount of lycopene, which is a carotenoid responsible for the red color in tomatoes. In a recent study, lycopene had stopped the endometrial cancer growth. Endometrial cancer alone is responsible for about 8,000 deaths every year.

Research says that cooked tomatoes are even better than uncooked ones since the process of heating allows the lycopene to be more absorbable by our bodies. Tomatoes are especially beneficial for preventing lung, prostate and stomach cancer. Experts say that having tomatoes around 7-10 times per week can reduce the possibility of prostate cancer by about 40%.

4. Berries


All sorts of berries contain phytonutrients that fight cancer, especially black raspberry which is packed with anthocyanins. Anthocyanins can considerably slow down growth in premalignant cells and prevents the formation of new blood vessels, says Dr. Gary D. Stoner of Ohio State University College of Medicine. Half a cup of berry every day can do the trick, especially when there is a high risk of esophageal, oral and skin cancer.

5. Beans

A Michigan State University research showed that black and navy beans significantly reduced the risk of colon cancers in lab rats. The fatty acid butyrate present in these legumes has the cancer-protective capacity and just half a cup a few times a week is enough. Dried beans are especially effective against breast cancer.

6. Garlic

Highly regarded from old times for its healing properties, garlic protects nitrosamines which are carcinogens formed in the stomach and intestines when nitrates are consumed. Nitrates are commonly used as food preservatives and pose much threat to our health. An Iowa Women’s Health Study found out that garlic can reduce the risk of colon cancers by up to 50%.

If you are repulsed by the strong smell of garlic, just chop a small clove and put it in the sauce, stew or soup you are making!

7. Walnuts

Walnuts contain phytosterols, which are basically cholesterol-like molecules mostly available in plants. According to Elaine Hardman, Ph.D., from the Marshall University School of Medicine in Huntington, West Virginia, the phytosterols from walnuts has been found to block estrogen receptors which are present in breast cancer cells, and subsequently, slowing down cancer cell growth. Walnuts also fight against prostate cancer. An ounce a day of walnuts is enough to protect you from these cancers.

8. Organic Meats

Many specialists recommend organic meat, as well as chicken and beef liver, to fight against cancer. Extremely high in vitamin B12, organic meat is one of the densest food rich in nutrients. The minerals present can also help a cleaner liver and boost the natural capacity of the body to expel toxins. The selenium, zinc and Vitamin B can also act as the detox for the blood and intestines, help production of bile, and create balance in the hormones, reducing the risk of infections.

9. Orange Fruits and Veggies

Fruits and vegetables with bright pigmentations, like citrus fruits, pumpkins, sweet potatoes, squash, etc. are usually packed with carotenoid antioxidants. Carotenoids are basically derivatives of Vitamin A, which are easily available in these fruits and vegetables. The beta-carotene alone is a very effective component that helps to boost the immunity of the body, fighting cancer in skin, eyes and other organs, as well as, detoxifying the body. Besides, lutein and zeaxanthin prevent many disorders of the skin and eyes, creating a strong filter against harmful blue wavelengths of high energy.

The doctors suggest to ‘eat the rainbow’, meaning, loading up your plate with foods of different colors!

10. Mushrooms

A number of research conveyed on the properties of mushrooms provide evidence that ‘medicinal’ mushrooms, for example, the varieties of cordyceps, maitake and shiitake mushrooms, help the immunity of the body and actively protects the body from cancer.

If the medicinal varieties are not readily available, even button mushrooms contain components that vigorously fight cancer.

Food healthy food Lifestyle

Healthy Checklist for a Healthy Person

October 23, 2017

A healthy life is a dream for all of us. And people think that they do not have that intention to live their life healthily. People now lead a very busy life. They do not have any time to care for them. And they do not get that chance to take care of them. That’s why, now they face the problem of obesity, type two diabetes, lunch problem, and many other health problems. That’s the reason, they find the healthier life to be a dream catcher life. This perception is for busy people. And some people think that a healthier life is for the person who does yoga or does exercise, and the healthy freak people. But they all should come out from the barrier that, all the health conscious people needs to be healthy. To live a long time, you need to lead a healthy life.

So, today we will learn some healthier tips, that would make our life a healthier one, as well as, it will make us a balanced way to live our life healthily.

1-Early to rise makes a man healthy

There is a saying that,

Early to bed and early to rise

makes a man healthy,  wealthy and wise.

So to be that wise and healthy person,  you need to wake up early in the morning and sleep early at night. A healthier person never delays in taking his nap properly. He tries to sleep at least 8 hours per day. And a healthier life chart says us to take a nap of total 8 hours daily. So we should practice to sleep early at night, and tries to wake up early. If we do so, our days will seem long, as well as, we will get the positive vibes to work freshly every day. If we take our sleep late at night and wakes up early, it will make our mind unmindful, as well as we can’t work properly because of lack of sleep. So it’s  for us to take the proper amount of sleep, to get a healthier life.

2-Lukewarm water

Your morning should be started with a glass of lukewarm water. This water will make you healthy from inside. As we came to know, water is called another name of life. So, water will be needed for us from the very time of our life. And a lukewarm water will break the fat level of the body. And if we maintain this system of taking warm water, it will keep us healthy from inside. And will give us the enthusiasm to work better and harder for the rest of the time.

3-Honey will work better

Honey seems to a medicine from a long time. People used to use this medicine, for various purposes. And a healthy life needs the scent of honey every day. Sugar is an external sweetener for us. People became the victim of obesity because of this sweetener. And we can’t see this dangerous weapon, that is finishing our life. So, we need to find some natural way for the sweetener. And honey works best here. It gives us the sweetest taste that we always wanted. So the natural way keeps us separated from extra sweetness, that is causing harm to us. So honey leads us to a healthier life.

4-An Apple keeps a doctor away

It’s actually a says, but works the best of them all. Not like other says, it shows it’s true color. That is, it works best for them all. An apple contains vitamin, mineral as well as water level. An apple contains so many healthy things in itself that it’s called to be a complete food. So, only this compliment makes us feel a positive vibe about this fruit. So we need to take an apple daily to get a life which is healthy.

5-Fruits are your best friend

Only various types of fruits can give you a healthy life. Yes, you are hearing me right. Fruits are the main source of vitamins, minerals, acids, fats, sweeteners, and so on.Various kinds of fruits contain various types of vitamins. Every type of fruits gives us different kinds of vitamins. It gives us a healthier check on health also. So, we need to take different kinds of fruits. And obviously, one fruit daily. So that, this routine will keep a balance in our body. So, we can see that fruits are the main door to get a healthier life.

7-Exercise is a must

You need to take exercise regularly. This will make your body work properly. Because the limbs of our body feel dizzy or work less due to continuous work. Or perhaps, not for working at all. So you need to take a walk regularly at least for 45 minutes per day. Because due to a walk, all our limbs will start working together. And it makes the limbs to work properly. Sometimes you may feel that your limbs are jammed between each other. They are not working at all. So this regular walk will make them move. And the joints of our body will start working. So you need to do a walk regularly, because of this situation. And yes, this is also a staircase for a healthy life.

8- Use stairs instead of lift

Yes, you will say now that, you are exhausted after a long-scheduled work. But my friend, if you want to live a more time in this beautiful world, then you obviously need to make your bodywork.

If you think that, you will hold a can of Pepsi, and a burger in another hand and this two things will make your life easier, then you are living in a wrong perception. Yes, this food will make you lazy, as well as worthless than a drum, who is all empty. So, I’m not your enemy for food, I’m just trying to say is, walk down to your stairs. This habit will make you live longer, probably 2 years more, in this world.

9-Think of the green vegs

Probably you will not find this point much friendly. Yes, I know, you don’t want to have vegetables. But if you want a healthy life, you need to take green vegs daily. And I repeat, daily. This vegetable will remove the bad cholesterol from your body. The bad cholesterols that are living in your body, due to junk foods, that will all disappear in front of vegetables. So your health needs the punch of green as well as colorful vegetables in your body and health.

10-Green leafy vegetables and seeds

Seeds are such that, they contain the mostly good things than all other foods. They work better than the food supplement also. The seeds itself, call them a complete vegetable itself. And the green leafy vegetables contain the most pungent taste, as well as the most healthy nutrition in.itself. Green leaves contain Vitamin A. Which is the most needed vitamin among all. So you need to have green leafy vegetables for your body itself.

11- Nuts are your friend

Nuts like almonds, peanuts, are the most known in the nut world. Almond is widely known for its taste, as well as it’s nutrition. People use Almonds for sharper brains. And it’s oil for stronger hair. Peanuts are the source of strength. It’s been said that taking 15-20 nuts regularly will keep you aloof from skin problems. Skins are our part and parcel of our body. And a healthier life’s shadow is displayed through his /her skin. So you need to take nuts regularly.

10-Green tea and black coffee

Sounds tasteless, no? But trust me, if you are health conscious you need to take one cup daily. And trust me, all your health problems will vanish. Green tea works best for cholesterol control. It has an element in.itself that will fight against all your health problem. This green tea is good for caught and cold. If you take a cup of green tea with ginger, your caugh will vanish quickly. And black coffee works for fat cutting scissor. If you are not trusting me, then take a cup regularly for 1 week. You will feel the change in your own self. It works faster than any other medicine. So try this habit of taking green tea or black coffee.

11-Tea without sugar and milk

Many of us are addicted to tea. It’s for our evening snack. But a cup of tea with milk and sugar is not good for our health. So you need to take tea, without sugar and milk. If it’s not possible, then try to take once in a week. This practice will lead you to the goal of a healthy life.

12-Ditch the salt

High blood pressure is the salt only. It may cause you hypertension. not only that, it will give you extra body fat. So use cutting down your salt from your food. If you can’t do this instead, then try to take a meal daily. And if this is also not possible, then try to do this once in a week. Certainly, you will feel that you are feeling much lighter than earlier. Thank me later.

13-Add spice and herbs to your life

You may add herbs and various types of spices to your food. And try to make your meal at home. Instead of extra sauce to your food, you can add cinnamon, cardamon to your food. Or you can add black pepper, without adding extra spice sauce to your food. This sauce will lead you to the destruction of your body. Use ginger for the spicy flavor to your food. And the other spices such as paprika, oregano, thyme, basil for the herbal taste to your food. The most famous Asian spice, known as garam masala, will give your taste bite a twist to food. So why to worry, just go and bring all those magical spices to your home.

14-Cook your meal by yourself

This is one of the most important tips for a healthy life. If you try to cook your meal by yourself, you may get the touch of food. And could keep you aloof from the junk food. Sometimes you may feel that those foods are the heavenly ones. And try not to cook for you. It’s like an excuse for cooking at home. So you need to leave this excuse, for your healthy life. So try to cook at home, this practice could make you a great chef.

15-Do not over seat

It is the most deadly weapon that is finishing us day by day. Yes, it’s killing us. And it is obviously not good for our health. As we became busy, and don’t have time to do the activity work with our work life, so it’s been a burden for us that sitting work. You need to stretch your body at least once in a day. Because stretching helps you for better digestion. So see? this exercise works for your healthy body.

16-Go out for a walk

Don’t you feel bored staying at your home all day? or an office? Please try to go out for a walk with your oneself, or your puppy. Just don’t sit at home. That’s the only remedy for your mind and health. Your mind will remain fresh due to fresh air, or talk and meeting new people around. Your mind also needs some refreshment for such hectic lives. And your mind needs fresh talking rather than social media. So try to step out of your house, to meet people rather than virtual life to real life. This works as a herbal.medicine for your mental health.

17-Yoga will show you path

It is the complete solution for your health and mind. Do not worry about the outer world. Yoga from inside will keep you calm. It will help your body to shape it down. Yes without working out at the gym, yoga gives you a perfect shape to your body. At first, it may not seem easy or enjoyable t you. But whenever you get the result, you will fall in love with yoga. So try this at home. Or you may take the help of youtube, or Internet. Yoga will seem preferable to you then.

18-Work for your own

You may have a hobby, right?  But with the flow of time, it may fade down due to the pressure of your work, or you may have lost interest there. Try to regain your interest or hobby. This works like a magic. This magic will flow all your stress. And believe me, your all-day hazardous life will end in a second. Your hobby may be gardening, photography, ticket collecting, fishing, gaming, stamp collecting. Or maybe it’s simply shopping. So don’t waste your time in thinking about the negativity of your life. Work for your brighter future. And your hobby will leave you to that level. So try to make sense, try to believe in your oneself. And look how beautiful the world seems to you.

19-Keep the negativism aside

Our life becomes very hectic now-a-days. If we try also, we can’t come out from this life. We need to settle down with this life. But not with the negativism. We need to get a world out of negativity from our inside. Negative thoughts are the main cause of our destruction today. Our young generation, due to depression, takes the help of nicotic things. They now are addicted to drugs, shisha or many other things. All these things are responsible for the depression of our generation. Not only this generation, pressure of office, or other sector leaves us down. So we need to keep us aloof from those negativity. And this thing can be done only by says positive words. Positive vibes will only come, when we try to convince ourselves that, we can do the positive things. And this will help us to regain our confidence.

20-Be social

Here social doesn’t mean to be virtually social. You need to be social with your family members. You need to talk nicely with your family, friends, and neighbors. It’s not like, you need to talk with them outside. You can meet new people at the park, gym or any other area. So be nice to them.

21-Take a good sleep

A man roundly needs to sleep 8-9 hours per day. Or mayo bet more than that. But it’s a blessing for everyone. Try to sleep soundly. If you can’t, then go to your doctor. Or our nature gives a remedy for this. Take a cup of hot milk before sleep. You will get a heavenly sleep without fighting with your negative minds.

22-Try to do newer things

Our health feels bored in everyday work. You need to try newer things, for the betterment of your own health. Our health and mind need

entertainment. And newer stuff will give your mind a proper change from this regular life boredom. Our life becomes the slave of our daily life activity. To give it a twist, we must do newer stuff. We can try new dishes for cooking or can go for a wildlife adventures tour. You can also try bungee jump for the newer taste of life. All these things will give you the taste of regaining your life. So try one of these things, to live your life to the fullest.

23-Smile with a little

You may not be a millionaire or billionaire. Or you may be the happiest people live on this earth.Because the people may not have that happiest moment that you lived with your family, or with your loved one. Because they missed that moment because of earnings more and more wealth. So try to live happily with what you have. Because the person may not have the same. Sometimes it feels to us that, the other side of the fence is much greener than this side. But we are wrong here. It may not be the same always.  Minimalistic life could give you the best days of your life. So try to enjoy the minimalist life. Because peace prevails here.

24- Try to spend time with your own

Everyone needs the time to know thyself. Because with this busy schedule of our life, we forget that we do have a life of our own. We need to smile, we need to take care of ourselves. But this schedule is such that, we can’t come out from this. So we need to give ourselves some time. And we need to spend the time lonely and only with our oneself. No one could have the acceptance to come then. This meeting with ourselves will try to find a new me. We can get the chance to know us. And can do a lot more things with us. It gives us a positive vibe in our life. So it’s like a medicine to come close to us.

25-Come close to nature

Nature has a positive vibe in itself. It has all the solutions to their problem. So we need to surrender ourselves to nature. Nature has itself a strong power to divert our mind. And our mind is just a slave of nature. The time it surrenders to nature, that time it will take teachings from nature. So we need to give our body, the chance to regain us. The chance to purify us, from the scents of nature. So try to surrender yourself to nature.

We tried to show you the healthiest ways for living your life. If you want a life, hazard free and mountainous, then try to follow these rules. They will surely lead you to a healthier life. And another thing. Try to smile every day. Your smile is a great power for you and for your loved one also. So try to sell the happiness around you. Only these happiness will give you a peaceful and healthier life that you cherished for. Keep happy and keep healthy. All the best for your upcoming life.


Diet Fitness Food

Effect of Poor Nutrition on Child Development

October 31, 2016

poor nutrition

photo credit: child-encyclopedia

Who doesn’t like to cuddle a chubby cheeked cutie pie? It’s like heaven when they smile at you and try to play with their little hands. You can find inner peace when you look at them, and they are the future of a nation.

If you look at the good looking baby suffering from the physical and mental problem, it’ll make your mood off! This mainly causes due to poor nutrition. So Parents need to be more aware of the impact of poor nutrition on child development.

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Food healthy food Uncategorized

Best Healthy Breakfast Food for Healthy Body

October 14, 2016
breakfast food

Getting up late in the morning, you always rush out the door for school or office. You start the day with an empty stomach and feel drowsy and fatigued which hamper your work at the same time. At the lunch break, what do you do? You shovel the unhealthy food into your mouth to gain energy and ended up overheating.

This is a bad practice. Eating breakfast strengthens brainwork and keep your body fit and healthy. Unwilling to make breakfast meal in every morning, some avoid doing breakfast.

So look up the list below where you can take your breakfast food without preparing the meal.


coffee, breakfast food

Coffee works as a great mood booster to start your day. It’s very refreshing and improves your mood and mental performance.


  • Drinking a cup of tea reduces risk of several diseases like diabetes and prostate cancer
  • It increases metabolic rate and fat burning.
  • Rich in antioxidant to reduce inflammation and protect cells lining your blood vessel and reduce the liver disease risk. (20, 21, 22, 23, 24).

It’s better to skip flavored drink with skim milk.

So, a cup of coffee in the morning will give you a good start of the day, free from drowsiness and offer you mental refreshment!


eggs, breakfast food

Eggs are protein enriched delicious food and keep your tummy full all the morning.

Once it was ignored for dietary cholesterol but now considered as a healthy protein with nutrient vitamin D.  From the research it’s found that it has less impact on blood cholesterol than it was thought before.


  • Egg yolks have lutein and zeaxanthin which help to prevent cataracts and macular degeneration. (4, 5)
  • The best source of nutrient, choline is essential for liver and brain. (6)
  • High in protein that helps to reduce calorie intake and also maintain blood sugar and insulin level.(1, 2, 3)



oatmeal, breakfast food

If you crave for cereal for morning breakfast, oatmeal is the best choice.


  • Enriched with beta glucan fiber to lower cholesterol and increase heaviness or fullness after having the meal.
  • Rich in antioxidants to protect fatty acids from being rancid. It helps in decreasing blood pressure and protects heart.(30, 31, 32).
  • Oats are gluten free but processed with gluten grain (33). So precaution for the celiac diseased people to buy the gluten free oats.
  • Oats are also rich in omega-3 fatty acids, potassium, and folate.

Avoid flavored kind because of the addition of high sugar. Instead, prepare it with milk and also you can use toppings like banana nuts or almonds, etc which will make your breakfast healthy, nutritious and yummy!


Green Tea

green tea, breakfast food

Don’t like coffee that much? No problem at all. Have a cup of tea instead.  Among black, green or white tea, green tea is healthiest of all. All tea provide antioxidants.


  • Healthiest beverage to offer good metabolic rate and improve mood at the same time (15, 18, 19).
  • It has antioxidant named ECGC to protect the nervous system, brain and heart (62, 63, 64, 65).
  • Helpful against diabetes where it’s found from the study that regular green drinker has controlled blood sugar and insulin level (61).


Greek yogurt


greek yogurt, breakfast food

Creamy and tangy greek yogurt is delicious and nourishing and enriched with plenty of protein. It’s made by straining liquids which make it more concentrated in protein.


  • It’s prescribed for weight loss. Because of the ‘thermic effect,’ it reduces hunger and increases metabolism after eating. (9, 10)
  • It increases hormone level to give fullness.
  • Some yogurt contains probiotics which help to stay your guts healthy.
  • Full-fat yogurt consists of CLA (Conjugated Linoleic Acid) which reduce breast cancer risk and increase fat loss (12, 13).

So, at the time of buying select non-fat variety yogurt and add fruits like berries  to sweeten your breakfast meal to keep you full all day long.





berries, breakfast food

Berries are enriched with vitamins and minerals and low in calorie. Berries include strawberry, blueberry and raspberry to pile up in your cereal and yogurt for healthy breakfast food in the morning.


Blueberries are delicious superfruit which can be taken as fresh or frozen one.


  • Low in calorie and improve memory system in your body and help in metabolism and controlling blood pressure.
  • It’s a good source of antioxidant.


Red colored strawberry looking raspberries are a perfect topping for yogurt, oats or pancake and even for the smoothie… It elevates the breakfast meal to a high level.


  • High in vitamin C, vitamin K for building strong bones.
  • It consists of a kind of antioxidant to fight against cancer.



Delicious and mouth watering strawberries are almost favorite to all. It’s used in making cake and also used as toppings.


  • Contains vitamin C and high amount of folic acid and fiber.
  • From the study, it’s found that it reduces the risk of heart attack.


kiwi, breakfast food

Kiwi is tart but delicious fruit which you can add it in your breakfast meal.


  • Rich in potassium and copper
  • It has more fiber than banana and assists in digestion
  • It has a good amount of vitamin C like orange.
  • Mitigates constipation problem in the patient, having bowel syndrome.



banana, breakfast food

Banana is a delicious and healthy fruit which can be kept in your breakfast list.

Some avoid this food for being high in calorie and starch. So for that buy yellow with a touch green banana which is a source of resistant starch.


  • Healthy carbohydrate to keep you full, all day.
  • It has healthy dose of potassium to lower blood pressure naturally

Slice it to use as toppings. Again, make a yummy banana pancake with honey and berries as toppings to have healthy and mouth watering breakfast food.

Whole-wheat bread

whole wheat bread, breakfast food Bread is the most common breakfast food in almost every house.Your choice will bring a big difference to your healthy body. Whole wheat bread is more nutrient and has fiber compared to white bread.


  • Carbohydrate-enriched food.
  • Gives energy to do the work properly keeping you full for a long time.
Diet Fitness Food Lose Weight Vegetables

Ideal diet plan to lose weight

July 1, 2016

Are you overweight? Worried for how to attend the Occasion after few days, when you will look fatty? Sleeping more or can’t control your sleeping time due to heavy weight?  Do you feel drowsy to work or a feel lack of concentration in your work due to overweight? Failing to represent you in front of the people because of obesity? Or working on a diet but still not working? Or want to lose fast? Continue Reading

Fitness Food Paleo Diet

What is Paleo Diet?

April 26, 2016
Paleo Diet

I was reading some paleo diet blogs lately as i didn’t know much about this. I found this interesting topic for you. They call it “Paleo Diet” or caveman diet. They took it from the word “Paleolithic” that means the diet of the people of prehistoric age when they lived in cave. I think it is a real practical approach towards nutrition. You realized that at present time we are getting all these artificial foods like, industrially modified Trans fats, sugars etc. and all these preservatives like things. These are probably root of all these incurable disease like cancer, diabetes and heart diseases. And mental illness like Parkinson’s disease, Alzheimer’s disease, and Delirium etc. Time has arrived to change our food habit entirely and stick to the cavemen’s choice. Think about the foods they consumed, meat, fish, vegetables and fruits, that’s all. No grains, no food that could be preserved by any mean, no dairy products as well. So let’s figure out what did they eat, first they use to eat meat from animals like wild boar, wild goat like Capra, birds like fowl, includes Guinea fowl, Pheasant, etc. Dangerous to our health as well as to entire humanity is, we might end up losing total defense against infection by consuming meat full of the drugs and antibiotics they feed in the poultry. Epinephrine, antibiotics like Ceftiofur Sodium are used in farms to produce red meat. We should try our best not to consume these types of farm meats. So what can we eat to stay at the prehistoric age? 

Here are things in my mind:

Fish found in the river is one of the way cave man survived. Beware of the River pollution by the massive industrialization at present time.

Seafood which are not processed at all like salted fish are safe. Fishes found in the lakes or pond are OK as long as they were grown entirely from the food they found in nature. Because present day hatchery feeds are artificially made by mixing different chemicals.

You can eat nuts and seeds. Almost all natural oils were processed industrially. So better to consume the seeds with boiled food.

All vegetables are safe provided that no pesticides or fertilizers were used to cultivate them.

Do not eat cereal grains, legumes, dairy, refined sugar, potatoes, processed foods of any kind and salt.

Paleo diet has lots of health benefits include weight loss, prevents diabetes, heart disease etc. You may live a longer healthy life like our ancestors survived in the wild for long.

What you have to keep in mind is that you have to avoid

  • All dairy food
  • Rice
  • Sodium Chloride that means Salt
  • No additional Sugar
  • Potatoes
  • Vegetable Oil
  • Artificial Fluids
  • Pulses & Peas

Well thanks for the reading, and what i can say now that i am

a big fan of Paleo Diet

Diet Fitness Food Grains Health Risk Protein Uncategorized

Healthy diet to lower cholesterol.

April 12, 2016

What is cholesterol?

Cholesterol is an organic molecules essential for human body which travels through our bloodstreams as low density lipoproteins (LDL) and High Density Lipoproteins (HDL). Higher existence of LDL in our blood causes cholesterol related difficulties, for example, excess amount of cholesterol may be deposited in the artery walls.

Molecular structure of cholesterol

Molecular structure of cholesterol

Who are Cholesterol’s sources?

Major source of cholesterol in our body is our dietary habit includes cheese, egg, yolks, and all kinds of red meats, oil and even breast milk. The existence of cholesterol in vegetables or plant source are lower. So using vegetable oil in deep fryer significantly helps to reduce LDL level. Although coconut and palm oil consist of saturated fat causing increment of low density lipoproteins. Avoiding red meats will stabilize the level of small amount of cholesterol human body needs for function purpose. Vegetable and fruits contains lower amount of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.


Some foods to lower cholesterol:


Oats contains a substance called beta glucan or β-Glucans, which is a sort of sugar found in cell walls of cereals, oats, yeast, bacteria etc. This chemical substance basically suck up LDL and body expels it as waste. So having cereal made of mainly oats could be a healthy choice to reduce bad cholesterol.

Oatmeal with nut topping to lower cholesterol.

Oatmeal with nut topping to lower cholesterol.

Red Red Wine.

Red wine consists of polyphenol antioxidants to boost the process of slashing bad cholesterol. Grape juice is a good alternative if you don’t drink alcohol. As an alternative to wine, 8 ounce of purple grape juice for women and 16 ounce for men is sufficient to get your LDL cutting job done. Try to get pure grape juice with no extra sugar added to it. Eating red or purple grapes instead of juice does the same job with an extra benefit of fiber.

Red wine, grape or grape juice to lower LDL.

Red wine, grape or grape juice to lower LDL.

Dark Chocolate

Dark chocolate consists of 70% cocoa. Cocoa contains a phytochemical compounds called flavonols, having antioxidants to cut bad cholesterol.White chocolate doesn’t do that.Because it is not made from cocoa. Try eating 1.5 ounce chocolate bar a day, to benefit your blood. Try to get a sugar free one.

Chocolate bar to lower LDL.

Chocolate bar to lower LDL.

Mr. Bean

Beans are full of soluble fibers. This fiber creates a gel type chemical compound. This compound helps to cohere different types of acids and cholesterol in your intestine. Your intestine wall cannot soak up cholesterol anymore. Eat beans in salad or any meal you consume. kidney beans, chickpea, butter beans, pinto beans are blessings for your bloodstream.

A plate of soup containing four types of beans.

A plate of soup containing four types of beans.


You are going crazy thinking about increasing cholesterol level in your body. Surprisingly nuts are here to solve this LDL problem as your friends. Keep in mind nuts are blessed with mono- and polyunsaturated fatty acids. This element will reduce bad cholesterol. Allow 42.5 grams of nut friends named almonds, pistachio, hazelnuts, pine nuts, peanuts, pecans, walnuts in your mouth. Get them salt free and without coating.

Mixed nuts to eat raw

Mixed nuts to eat raw


Taking 25 grams soy protein by eating soy based food such as, tofu, soy milk, soy bean, soy bread, soy cookies are may reduce bad cholesterol by 5% to 6%. But researcher concluded that soy beans are not a extraordinary solution to eliminate Bad cholesterol previously thought. Whole milk contains 3.25% of fat along with 8% cholesterol. Whereas soy milk contains 0% Cholesterol with only 2% of saturated fat.

Soup made of soy milk and tofu.

Soup made of soy milk and tofu.

Something Fishy

Contrary to popular belief that fat fuels LDL in bloodstream, when choose fish to eat, get the fatty one. When you go to fish market or nearby grocery store try to by salmon, trout, tuna, mackerel, sardines etc. which contains Omega-3 fatty acids. This element helps to reduce LDL unlike bad saturated fat found in the red meat.


Smoked Mackerel with extra oil added

Smoked Mackerel with extra oil added


The existence of cholesterol in vegetables or oils from plant source are lower. So using vegetable oil instead of butter in deep fryer may significantly help to reduce LDL level. Although coconut, mustard and palm oil consist of saturated fat causing increment of low density lipoproteins. In case of olive oil you choose extra virgin olive oil, because it less purified causing existence of huge antioxidants and may reduce cholesterol close to 15%. Avocado is a great choice along with peanut and canola oil. these oils contains Monounsaturated and Polyunsaturated fats causing lower Low-density lipoprotein cholesterol.

Avocado oil to reduce low density lipoproteins.

Avocado oil to reduce low density lipoproteins.

To bring this short article to an end, I may give you some added advice beside food tips. Any kind of physical activities even simple housework in our everyday life burns fat causing lowered cholesterol level. Physical exercise for example walking every day for 30 minutes decreases higher existence of LDL. Stress and anxiety may raise the level of cholesterol. So focus on your mental health. It is important to free up time for your family and friends, to laugh and hang out with them. Quit smoking. This habit aids in lowering bad cholesterol. You may undergo a cholesterol test in every 5 years.