Category Archives: Food

Sweet Spiced Salmon

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Serves 4; 3 ounces fish per serving


  • 1 1/2 teaspoons grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
  • 1 1/2 tablespoons firmly packed dark brown sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne
  • Cooking spray
  • 1 medium lemon, quartered (optional)

Nutrition Facts

  • Calories 187
  • Total Fat 5.0 g
  • Saturated Fat 1.0 g
  • Polyunsaturated Fat 2.0 g
  • Monounsaturated Fat 1.5 g
  • Cholesterol 74 mg
  • Sodium 388 mg
  • Carbohydrates 6 g
  • Fiber 0 g
  • Sugars 5 g
  • Protein 28 g

Dietary Exchanges: 1/2 other carbohydrate, 4 very lean meat


  1. Set the orange zest aside in a small bowl.
  2. In a large shallow glass dish, stir together the orange juice and lemon juice. Add the fish, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  3. Meanwhile, stir the brown sugar, paprika, curry powder, salt, cinnamon, and cayenne into the orange zest. Set aside.
  4. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  5. Drain the fish, discarding the marinade. Arrange the fillets with the skin side down on the baking sheet. Rub the brown sugar mixture over the flesh side of the fish.
  6. Bake for 14 minutes, or until the fish is cooked to the desired doneness.
  7. Using a metal spatula, lift the fish out of the skin. Transfer to plates. Serve with the lemon wedges.
  8. Cook’s Tip: Marinate the salmon for only 30 minutes so the texture will remain firm.

© American Heart Association. Look for other delicious recipes like this from our Go Red For Women magazine cookbooks published by Publications International, Ltd. (PIL) at


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Eight tips for healthy eating


Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn’t have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

  • Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
  • Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you’re underweight, see our page on underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

Don’t get thirsty

We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

  • To help you get the right balance of the four main food groups, take a look at the eatwell plate. To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group. It’s important to have only small amounts of foods high in fat and/or sugar.
  • Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
  • Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.


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Healthy easy recipe: Peppy Tomato Oats Penne Pasta

Healthy easy recipe: Peppy Tomato Oats Penne Pasta


Eating a meal should be both – a healthy and an enjoyable occasion for your child — a fact that many parents may overlook sometime when planning a meal for their growing children. The amount of food that a child needs differs according to height, weight, build, gender, and activity level. Don’t force them to eat more food than they want or need.

If your child is in no mood to have rotis then you can cook some other healthy food like Peppy Tomato Oats Penne Pasta dipped in Pink sauce or oats puree.

Read below how to prepare Peppy Tomato Oats Penne Pasta dipped in Pink sauce and get their – WOW reaction instantly.


200 gm Whole wheat Penne Pasta (cooked)

    1/2 teaspoon Saffola oil

    1/4 onion, diced

    1/2 clove garlic, minced

    4 tbsp tomato puree

    1 basil leaf

    1/8 teaspoon dried oregano

    1/4 teaspoon salt

    1/8 teaspoon ground black pepper

How to Prepare Penne Pasta?

  • Boil some quantity of water in a vessel.
  • Add Penne pasta and let it boil for 15 minutes.
  • Before pouring the water out from the vessel, grab a piece and check whether it’s properly steamed (cooked) or not.
  • Check if there is a thin white line in the center.

How to Prepare Pink sauce?

  • In a saucepan, sauté some piece of onion and garlic in olive oil over medium heat. Be sure it doesn’t burn.
  • Add tomato puree, basil, oregano, salt and pepper.
  • Bring it to boil for 5 minutes (until most of the liquid evaporates).
  • Stir in Oats Puree
  • Reduce the heat and simmer it for 5 more minutes.
  • Toss the sauce with Penne, garnish with basil leaves

 Yuhoo… it’s ready to be served!  



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Struggling With the Transition to Eating Vegan? Try These Life Saving Tips!

Deciding to eat a more—or completely—plant-based diet is a health choice many people are advocating and taking part in today. The last decade, we’ve learned more about the harmful and unnecessary effects of factory farming than ever before. As a result, people everywhere are starting to wake up and make changes, starting with how they eat. No longer is the massive amount of animal foods necessary for us to eat well, be happy and thrive, or survive. We’re now looking to mostly (or all) plants to do that for us, even though we still have a long way to go.

Helping Our Body Feel Its Best During the Change


When it comes to health, however, not everyone opts for a plant-based diet to become healthier. Many people just do it for the animals or environment, which are both great reasons to do so. However, what most people don’t realize or think about initially, is that at some point, health issues may arise because the body is going through so many changes internally by eating new foods. Animal foods contain certain hormones (natural or added) and other properties that interact with our cells and change how they function. Some of these are straightforward vitamins and minerals they contribute, while others are simply the way the proteins or fats metabolize differently than plants, and their effects on our digestion. Though plants provide vital nutrients that support the body, the transition away from animal products can still be tough for some, even though it’s easy for many others.

Because most of us come from a past of eating animal products, our bodies adapted and stored some of their hormones in our cells, and also adapted to digest and assimilate these foods into nutrients. Whether you’ve had health problems by eating animal foods or not, it’s still smart to realize that the body may need some time to adjust and to be aware of some issues in case they ever come up.

Possible Troubleshooting Issues and How to Deal With Them

Not everyone experiences health troubles during the transition, but in case you ever do or have, here are some common issues you may encounter and some ways to be aware of them so you can work through them to serve your body best.

1. Blood Sugar Imbalances


It’s important to realize that an imbalance of blood sugar can initially be temporary as the body shifts away from animal foods that take a very long time to digest because they have denser sources of protein and fats. Protein and fats can have a beneficial effects on blood sugar because they initially lower insulin levels and halt hunger, though that doesn’t mean animal sources are the healthiest for our blood sugar (or our bodies) on a long-term basis. Sometimes in the beginning, the body may feel more hungry because blood sugar levels are changing and adapting to a new diet, so it’s very important to eat plenty of whole foodsduring this time, not just processed substitute foods. This will ensure that your body gets the crucial minerals it needs from plants to help keep your blood sugar balanced. These nutrients include: magnesium, fiber, and plant-based proteins and fats. The best options are leafy greens, non-starchy vegetables, nuts, seeds, healthy fats like coconut and avocado or olives, beans, legumes, and whole grains and fruit. If you still have problems, you can try lowering the amount of grains and fruits you eat to 1-3 servings a day, as some people find their excess carbohydrates may cause some blood sugar spikes in comparison to lower carbohydrate plant-based foods.

Foods like chia, greens, nuts, hemp, legumes, and vegetables are excellent for your blood sugar levels because they contain fiber, magnesium, protein, iron, and large amounts of easy-to-digest vitamins and minerals.

Heightened Hunger


Hunger is a sign you’re not eating enough, aren’t eating enough fiber-rich whole foods, aren’t eating enough protein or healthy fats, or aren’t eating often enough. Many people who come from a background of eating animal foods are used to eating less food because those foods are harder on the body to digest. Some can stay in the digestive tract 9-12 hours depending on the meal, which makes you less hungry during the day. Plants are largely vitamins, minerals, easy-to-dissolve fats, fiber, natural sugars, and easy-to-digest proteins. This means they digest much faster, which might leave you hungrier more often. Do not be afraid to eat!Your body needs food and you can’t expect to feel your best if you don’t listen to that calling. Remember, stick to whole foods to give your body the best nutrition, and keep a variety of healthy plant-based milks, nut butter, hummus, and other filling foods on hand that can be added to meals and snacks.

Digestion Upset or Changes

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This is an issue many people deal with and no one seems to want to talk about it, but it’s very important. Digestion isn’t something any of us should be embarrassed about, nor is it an uncommon issue. It’s essentially how our bodies turn food into fuel and how efficiently they do so. Poor digestion also doesn’t mean you’re doing anything wrong if you’re experiencing it. In fact, digestion problems are one of the top health problems in our society today with IBS being the number one gastrointestinal complaint. A good bit of people deal with digestive struggles while transitioning to a plant-based diet, though most of the time these issues get better within a few weeks or months. Some people also transition perfectly and don’t struggle at all; everyone’s bodies are different. Gas and bloating may be due to eating too much fiber, while frequent bathroom trips are likely just the body adapting to eating more fiber-rich, cleansing, natural foods versus animal foods. If you have bloating all the time, you may need to consider laying off the beans, legumes, and the fruits at first or simply minimize them. You may also consider eating more pseudograins (quinoa, amaranth, buckwheat or millet) versus typical grains. Though these foods are healthy, they can cause some bloating or fermentation in the digestive tract for many people, so see how they work for you.

Be willing to make changes when  necessary and give your body the support it needs. And remember that as the body is cleaning house, it will take a little time to adjust. So allow yourself to find what foods work best for you and implement whatever you need. Emphasize easier-to-digest foods like cooked vegetables and greens, smoothies, porridge, rice, coconut and avocado, root veggies, soups, and be sure you give your body enough healthy and natural fats, vitamins, and minerals.

It’s also important to make sure you’re taking a multivitamin, as well as a vitamin B12 supplement. Both of these can actually regulate digestion because the gastrointestinal tract needs certain vitamins and minerals to even function properly. You can also look into eating probiotic-rich, fermented foods or taking a probiotic to supply the gut with extra support, which is actually great advice for everyone. If you need further help, you can also look into taking a digestive enzyme supplement and eating smaller meals more frequently versus heavier meals twice or three times a day.

Hormone Changes


As the body detoxes from animal foods, it also lets go of some of their hormones that have been stored in the cells for years. Our fat cells (which we do need some of to function well, believe it or not) actually store all hormones we produce and what we take in. In fact, this is why cholesterol is produced by the body: because it’s crucial to producing hormones we need to be healthy and to feel our best. Without our body producing enough cholesterol on its own, we can suffer serious hormonal changes that can impair our health. But we don’t need the eggs or other animal foods to get enough cholesterol because they contain added dietary cholesterol that plants don’t have. Instead, emphasize beneficial fats like avocado, coconut, olives, almonds, cashews, walnuts, sunflower seeds, chia, hemp, flax, cocoa and cacao, and pumpkin seeds which will support the body’s ability to produce cholesterol on its own. The body is adequately capable of making what it needs if we give it enough real food-based, healthy fats.

Hormone changes can also occur due to the cleansing of added hormones in animal products that contain toxic estrogens, so give your body a little time to make the adjustment and be sure to eat plenty of green vegetables, root vegetables, and leafy greens that especially support the detoxification of estrogenic compounds. You also need to make sure you’re taking a vitamin D3 supplement. Vitamin D acts directly like a hormone in the body,contributes to healthy colon and heart function, and also helps supply the brain and neurotransmitters with what they need to feel well. Vitamin D2 (derived from yeast) found in most vegan fortified foods is not as easily metabolized as vitamin D3. Look for vegan vitamin D3 supplements when choosing one which you can find in both liquid and gel caps.

Overall, your hormones should start to feel much better and balanced on a plant-based diet; just be willing to help your body transition properly by eating a healthy diet and make sure you’re getting enough nutrition. See our plant-based nutrition guide here if you need some help!

Keeping the Bigger Picture in Mind


Remember that it’s important to be patient with your body and listen to it. You can help it transition more successfully by doing so and can also stay focused on why you’re choosing to eat a diet higher in plant-based foods. Many people find all of these health struggles above actually improve during the transition, but don’t feel bad if you’re not one of them. If you’re eating a healthy diet, getting enough rest, and making sure to live a healthy lifestyle otherwise, these troubleshooting tips can be worked through to give your body what it needs. And remember, it’s not about perfection, nor is it a race to eat the “perfect” plant-based diet, (which is different in the eyes of everyone).

We’re all in this together, so if you have a health question or concern, don’t be afraid to reach out. We’d love to hear from you and see if we can help!

Lead Image Source: Flickr

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.


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What’s the ultimate health food?

by Sanjeev KapoorYou don’t have to look beyond your refrigerator! Yogurt according to latest scientific research may be the ultimate health food! It’s loaded with goodness and as naani never tired of saying, a glass of chilled chass or lassi, could do you more good than cooling you down in the scorching summer heat. Here’s how  :

Probiotics and nutrients – The process of fermentation to make yogurt improves its nutritive quality as the microorganisms added to it enhance the Folic Acid and Vitamin B12 content in it. Yogurt comes loaded with calcium, protein, phosphorous, zinc and riboflavin and several types of vitamins– that are all essential to maintain good health.
Losing weight – Yogurt is low in fat and high on nutrients. Moreover, it is very easy to digest and does help you lose pounds faster. You can go one step further and make yogurt with low fat or skimmed milk. Blend it along with your choice of fresh fruit to make a delicious fruit smoothie – a perfect post workout and breakfast food option.
Hair and Skin Benefits – Eating your daily dose of dahi will not just make you fitter from inside; it keeps your hair and skin glowing too. Make a face pack using yogurt, turmeric and some gram flour for radiant skin. Yogurt acts as a natural moisturizer – keeping the skin soft and blemish free! For the hair it helps reducing dryness and split ends. Mix it along with egg yolk and fenugreek seeds and apply to the scalp to prevent hair fall.
Calcium – Milk and dairy products such as yogurt, cheeses, and buttermilk contain a more efficiently absorbed form of calcium, which is one of the most important minerals for growth and maintenance of the body. Also, very important for healthy and strong bones! Regular consumption of it is said to make teeth whiter and healthier.
Good for the stomach – Yogurt is always a good option to overcome tummy troubles and other problems like diarrhea. It helps stabilize the stomach when it gets upset by invasion of bacteria. Certain medications like antibiotics wipe out both good and bad bacteria from the digestive tract, the probiotics in yogurt can help restore this upset balance. Ulcer causing bacteria have something to fear when the microorganisms from yogurt take over.
Better option for lactose intolerant people – It has been observed that yogurt is better tolerated than milk among people suffering from milk intolerance. The bacteria break down the sugar and lactose found in milk. Hence there is a lesser chance for lactose intolerance to be seen. It is a better source of calcium for those who cannot consume milk.
Cooking uses – Chilled yogurt along with steamed rice is a great tasting meal in itself, add a hint of pickle on the side for a chatpata tang. Yogurt is also used in several ways in the kitchen. To thicken gravies, give them more body or add a little tang to them – yogurt is what comes to your aid. Even most marinades for meat and seafood dishes contain yogurt because it acts as a tenderizer for tough meat and even gets rid of some of the fishy smell from seafood.
Now that you know why you need to include this super food in your daily diet, we give you a few tips on how to set the perfect yogurt.
How to set good yogurt

If you want to set a good batch of curd, use good quality milk, preferably full cream milk. Undiluted and fresh milk will give you thick well set bowl of curd that will stay fresh longer.
Before it is curdled the milk should be boiled for five to six minutes and then bought down to lukewarm temperature.
Boil one litre of milk, approx. 5 cups for five to six minutes or till it is slightly reduced in quantity – till say 4 cups. Freshly curdled starter should then be added and mixed thoroughly to the milk. Generally one teaspoon of starter is sufficient for every half a litre of milk.
Transfer the mixture into an earthenware pot and to set in a warm place for around four hours in summer or when the temperature is high.
In winter or in places at higher altitudes you can wrap the pot in which you are setting the yogurt in muslin or a similar warm covering. Or simply set it in the oven or microwave when not in use.
Always remove a small quantity aside for setting the yogurt for the following day before you consume the rest.
Refrigerate once set.

During the scorching summer months, make sure you incorporate this super food in your daily diet. For recipes browse through


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Best Foods To Eat While Pregnant

Twelve superstar foods that should headline in your diet.


the best foods to eat during pregnancy

Even if you’re already packing an alphabet’s worth of vitamins and a mother lode of minerals into your daily meals, you might still worry that you’re not taking in enough of the nutritional right stuff — especially if your appetite hasn’t quite gotten up to speed yet, thanks to early pregnancy queasies. Enter, stage left, the “nutritional superstars” — a few familiar faces and a couple of up-and-comers that bring down the house with their performances in the dietary arena.

At 11 weeks pregnant, these twelve pregnancy power foods pack an amazing amount of nutrients into just a few bites, making them especially effective when efficiency is a priority (as when you’re too sick to eat much, when you’re gaining weight too fast, or when you’re not gaining quickly enough). Put all of the following “it” foods on your A list:

  1. Avocados: Loaded with folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby’s tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you’re having trouble gaining weight.
  2. Broccoli: America’s favorite cruciferous vegetable, packed with plenty of vitamins A and C, with a calcium bonus (better to build those baby bones with), as well as baby-friendly folic acid. Toss into pasta or casseroles, stir-fry with seafood or chicken, serve steamed (with or without a vinaigrette), or dunk in dip.
  3. Carrots: What’s up, Doc? Here’s what: Carrots are tops when it comes to vitamin A, so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fiber to keep things movin’.
  4. DHA eggs: The old egg is still a good egg, delivering a low-calorie, high-protein punch in a tasty little bundle. But here’s news: Science now lets us scramble, fry, or boil better eggs, naturally loaded with DHA, one type of omega-3 fatty acid (the “good fat”) that is a primary component of the brain and retina, and is essential for brain development and eye formation in the fetus. Plus, they taste just like the eggs you’ve always loved.
  5. Edamame: These green pods are actually cooked soybeans — and they taste so much better than they sound. Packed with protein, calcium, folic acid, and vitamins A and B, edamame can be scooped up by the handful as a snack (salt them lightly, and you’ll never miss the chips), or tossed into just about anything you’re cooking, from soups, to pasta, to casseroles, to succotash, to stir-fry. They also make a gas-free stand-in for beans. So don’t forget the edamame, Mommy.
  6. Lentils: Branch into beans for folic acid and protein, vitamin B6, and iron. Lentils are the most intestine (and spouse) friendly legume and readily absorb a variety of flavors from other foods and seasonings.
  7. Mangoes: Sweet revenge for any vegetable avoider, mangoes contain more vitamins A and C bite for delicious bite than a salad. This tropical favorite, also packed with potassium, is especially versatile, a perfect complement to sweet and savory dishes. Blend it into smoothies or soups, chop it up in salsas or relishes, simply scoop and enjoy.
  8. Nuts: Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they’re high in fat, it’s mainly the good-for-you kind. So in a nutshell, go nuts with nuts (in moderation if you’re gaining quickly, liberally if you’re gaining slowly) and toss them into salads, pasta, meat, or fish dishes, and baked goods.
  9. Oatmeal: Here’s good reason to feel your oats (and eat them often). They’re full of fiber, the B vitamins, and iron and a host of other minerals. Fill your breakfast bowl with them, but don’t stop there. You can add oats — and all their nutritional super powers — to pancakes, muffins, cakes, cookies, even meatloaf.
  10. Red pepper: A super-source of vitamins A and C, with plenty of B6 in the bargain, a red pepper is one of nature’s sweetest ways to eat your vegetables. Enjoy their sweet crunch as a crudité, with or without dip (they make the perfect take-along snack). Chop them into salsa, slice them into stir-fries and pasta dishes, or roast or grill them (with a little olive oil, garlic, and lemon) and serve them up in sandwiches, salads, or antipastos.
  11. Spinach: Rich in folic acid, iron (which you need for all those blood cells, Baby!), vitamin A, and calcium, spinach now comes completely ready to eat in prewashed bags (free of sand). Eat it raw, in a salad (especially one with almonds and mandarin oranges), or as a wilted bed for fish or chicken, or layered in lasagna.
  12. Yogurt: Cup for cup, yummy yogurt contains as much calcium as milk — but it’s packed with protein and folic acid too. Blend it with fruit into satisfying smoothies, layer with granola in a breakfast parfait, use it as a low-calorie substitute for sour cream or mayo in sandwich fillings, dips, and salad dressings, or simply spoon it out of the carton (no matter where you’re headed today, a container of yogurt’s always easy to find). And here’s another reason to find culture: The active cultures in yogurt (also known as good bacteria) can prevent stomach upset, as well as yeast infections.

Of course, this A list is just a short list. There are plenty of other nutritional overachievers to choose from, including whole grains of all kinds, seeds (especially omega-3-rich flax), yams and winter squash, apricots, kiwi (one small kiwi contains as much vitamin C as an orange, plus it’s unparalleled for its laxative effects), papaya — and much more.

See more tips for eating well while pregnant.



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The Best Brain Food You Should Be Eating

Eat these foods to protect brain cells, improve your memory, and even reduce your odds of developing Alzheimer’s disease.


These wrinkly nuts—which kind of resemble the human brain—are rich in vitamin E, an antioxidant associated with a lower risk of developing Alzheimer’s disease. Researchers at Chicago’s Rush University Medical Center studied the lifestyle habits of 6,000 people who were unaffected by the memory-robbing condition, and found that those who ate the most vitamin E-rich foods had a reduced Alzheimer’s risk. Vitamin E may trap free radicals that can damage brain cells, explains the Alzheimer’s Research Center.


Those bright, round yolks are rich in choline, a B vitamin-like nutrient. When you eat eggs, your brain uses choline to make acetylcholine, a neurotransmitter that may be important for maintaining memory and communication among brain cells. Boston University researchers tracked the eating habits of nearly 1,400 healthy adults for 10 years and found that choline intake correlated positively with better performance on certain types of memory tests.


“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these antioxidant-packed fruits on In select animal studies, researchers found that blueberries helped protect the brain from oxidative stress, and may have worked to reduce the effects of age-related conditions such as Alzheimer’s disease or dementia, Pratt said. A Harvard study published last year in the journal Annals of Neurology found that women who reported eating more blueberries and strawberries were likely to have less-rapid cognitive decline than those who ate fewer of the fruits. (The research was partially funded by the California Strawberry Commission.)

Wine and Champagne

While too much alcohol can certainly destroy healthy brain tissue, drinking in moderation may be good for your mind. A study published earlier this year in the Journal of Biological Chemistry found that the antioxidant EGCG—found in red wine and green tea—helped stop beta-amyloid proteins from harming brain cells in the lab. Additionally, research from UCLA found that wine’s antioxidants may block proteins that build brain-destroying plaques. In other recent news, British researchers discovered that rats improved spatial memory when they consumed what would be the equivalent of a daily glass of Champagne; certain antioxidants in the bubbly may encourage growth of and better communication among nerve cells.


Avocados are almost as good as blueberries in promoting brain health, Dr. Pratt These buttery fruits are rich in monounsaturated fat, which contributes to healthy blood flow in the brain, according to Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality. They may also help lower blood pressure, which can reduce your risks for hypertension or a stroke that could permanently damage brain tissue.

Kale and Other Cruciferous Veggies

These superfoods contain powerful antioxidants that can protect your brain from toxic free radicals. One study of older women found that those who ate the most green, leafy vegetables had minds that functioned like women who were one to two years younger than they actually were, compared to women who ate fewer leafy greens, according to the Alzheimer’s Association.



Your brain loves omega-3 fatty acids, which are thought to play an important role in cognitive function. According to the New York Times describing research in the journal Neurology, low levels of these unsaturated fats in the blood are linked with smaller brain volume and worse performance on certain tests of mental function. Omega-3s, which are found in salmon and other cold-water fish, may also bolster the brainpower of younger adults. According to University of Pittsburgh research published last year, adults under age 25 who increased their omega-3 intake over six months improved their scores on tests measuring working memory.


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9 Healthy Lunches to Bring to Work

Take lunch to the next level with to-die-for brown bag lunches, including quiche, pasta salad, and (our favorite) avocado toast
9 Healthy Lunches to Bring to Work

Quick question: When was the last time you took a real lunch break at work? We’re talking an up-from-your-desk, unplugged break. Chances are you’re usually hunched over your computer, mindlessly munching on a disappointing sandwich.

News flash: Not taking lunch is bad for business. The best way to motivate yourself to take a real break? A to-die-for brown-bagger, of course.


Citrus, Fennel and Avocado Salad

9 Healthy Lunches to Bring to Work
Take advantage of the season’s brightest offerings with this light and refreshing salad.

Quinoa-Beet Cakes

9 Healthy Lunches to Bring to Work
Make a batch of these at the beginning of the week (they’ll stay fresh in the refrigerator for three days), and pop one in the microwave for a great meatless option.

Falafel Salad with Spicy Yogurt Sauce

9 Healthy Lunches to Bring to Work
For a more filling salad, whip up this tangy creation made with store-bought or homemade falafel.

Homemade Sandwich Bread

9 Healthy Lunches to Bring to Work
Not a full lunch, per se, but the toppings aren’t quite as important when they’re paired withfreshly baked bread.

Spinach Artichoke Pasta Salad

9 Healthy Lunches to Bring to Work
Carbs don’t count when they’re tossed with so many veggies, right?

Swanky BLT

9 Healthy Lunches to Bring to Work
This sandwich takes the classic BLT to the next level, swapping bacon for pancetta, white bread for sourdough, and raw tomatoes for balsamic-roasted ones.

Mini Bacon and Tomato Quiche

9 Healthy Lunches to Bring to Work
Who says brunch is limited to the weekend? Bake a batch of these delicious mini quiches on Sunday morning, then store the rest and reheat them throughout the week.

Avocado Toast

9 Healthy Lunches to Bring to Work
So simple yet so, so satisfying. Stick to the basics, or spice this baby up with add-ons like crumbled feta or toasted nuts and seeds.

Greek Salad Sandwich

9 Healthy Lunches to Bring to Work
A protein-packed Greek salad is reinvented as a more filling sandwich.

This article originally appeared as 9 Lunches to Bring to Work from PureWow.



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Top Home Remedies For Weight Loss

home remedies for weight loss

Reducing the weight of a person by removing the fat deposits of the body is known as weight loss. People who are overweight or obese have to opt for various home remedies for weight loss to reduce the risk of developing various health conditions related to obesity like diabeteshypertension etc. There are an alarming number of people out there suffering from overweight and who want to do weight loss. For many people diets will not work for weight loss. They can opt for various easily accessible home remedies for weight loss to control their weight.


Signs Or Symptoms Which Show That You Need Weight Loss

Having some of the following signs and symptoms shows that you need some kind of weight loss to remain healthy.

  1. A higher than normal body mass index or BMI
  2. The scale showing that you have gained weight
  3. Clothes feeling tighter and needs larger size
  4. Having bulged waist
  5. Breathing problems
  6. High blood pressure
  7. Diabetes
  8. Joint pain

The Causes Of Overweight Or Obesity

The causes of obesity which make it necessary for a person to go for weight loss remedies are:

1. Unhealthy Diet

Having a diet rich in calories and eating over sized portions can lead to overweight problem.

2. Inactivity

If you have a sedentary lifestyle, you tend to gain weight as the calories are not used up and they get converted to fat.

3. Medical Problems

Medical problems like Cushing’s syndrome, Polycystic Ovary etc can cause obesity.

4. Pregnancy

Women tend to increase weight during pregnancy and for some women it is very difficult to lose it after the baby is born. Here are the effective tips to lose weight after pregnancy

Home Remedies For Weight Loss

If you feel that you are overweight or obese and would like to reduce your weight without any medications, then there are a lot of home remedies that you can try out to help you in reducing your weight.

1. Go For A Five Meal Daily Plan

It is ideal for you to eat small quantities of nutritious food regularly to reduce your weight. It is ideal for you to include at least 30 to 45 minutes of exercise every day to see visible differences in weight.

  • Have a breakfast by 8:30 am in the morning and limit it to 250 to 300 calories.
  • Have a handful of nuts as a mid morning snack at 10:30 am
  • Have your lunch at 12.45 pm and make sure it is only a diet full of veggies and fruits.
  • At 2:30 pm have your afternoon snack that could be carrot sticks or apple with low fat peanut butter?
  • At 6 pm have the last meal of the day that includes a cup of vegetables before the meal? Then drink water and follow it with a cup of rice and lean meat.

2. Honey With Water

One of the best ways to reduce the fat in your body is to drink honey in water.

  • Add one tablespoon of honey in a glass of lukewarm water.
  • Drink this glass of water as soon as you wake up in the morning.
  • You can also add a teaspoon of lemon juice to the honey and water mixture.

3. Black Pepper Powder And Lemon Juice

  • In a glass of hot water add 4 tablespoons of lemon juice and I tablespoon of honey. Mix well.
  • Add 1 teaspoon of freshly crushed black pepper powder and mix well.
  • Drink this every day in the morning to see effective results.

4. Cabbage

Cabbage is one veggie that is known to burn body fat effectively.

  • Make sure that you eat a bowl of raw cabbage everyday before your lunch to burn fat.

5. Olive Oil

One of the best oils that you can think of switching to if you feel that you are overweight is olive oil. It is rich in monounsaturated fats which will help in lowering the LDL cholesterol and improving the HDL cholesterol in your body.

  • Daily consumption of one to two tablespoons of olive oil will do no harm to your body when compared to butter and other vegetable oils.

6. Eating Steamed Or Boiled Food

It would be better for you to eat steam cooked or boiled food in order to prevent the risk of adding on the weight.

  • Make sure that you only steam cooks all your veggies and do not fry them when you are cooking.
  • You can also consume boiled chicken or fish every day, but make sure that you should never eat fried chicken or other meat.

7. Jujube Leaves

Jujube is loaded with a lot of nutrients like calcium, phosphorus and iron. It is also a rich source of Vitamin C, B2 and A.

  • Soak a handful of jujube leaves in a bowl of plain water overnight.
  • Strain the water and drink it every day in the morning before having your breakfast.
  • You will see visible results of weight loss on regular consumption.

8. Carrot Juice

Carrot juice is very effective in reducing fat from your body.

  • Take one or two fresh carrots and peel off its outer skin.
  • Now put the carrots in a juice blender and extract its juice.
  • Drink a glass of carrot juice every day in the morning.
  • You can also include carrots in your daily salad mixture or eat as raw carrots or can even have it steam cooked with other vegetables every day to see a visible weight loss.

9. Avoid Fried Foods And Snacks

It is very important for you to remove fried foods from your diet if you have any intentions of losing weight.

  • Make sure that you do not include fried chicken, fried meat, fried rice or any other fried snacks in your daily diet.
  • If you completely eliminate fried foods you can see remarkable changes in your weight in a month or two.

10. Apple Cider Vinegar

One of the most tried home remedies to help a person lose weight is organic apple cider vinegar. It helps in removing excess fat from the body.

  • Add 2 tablespoons of organic apple cider vinegar in ¾ cups of water. Mix it well.
  • Drink this at least three times a day to see visible results.

11. Cucumber

Cucumber is a well known home remedy to provide soothing and cooling effect in the body. It is filled with water content and helps in reducing fat in your body naturally.

  • Make sure that you eat one or two raw cucumbers with its skin on every day.
  • Cucumber has 90 percent water in it and also has strong antioxidant Vitamin A, C and E that helps in removing toxins from the body.

12. Parsley

Parsley is another leafy vegetable that is loaded with antioxidants and has luteolin that helps in removing free radicals in the body.

  • Make sure that you add the parsley in your daily diet either in salads or as a food flavor to improve your body metabolism.
  • You can also drink boiling water that has parsley soaked in it every day.
  • You can also extract juice from the parsley and drink this juice once in two days to see effective weight loss results.

13. Water And Citrus Juices

  • Make sure that you consume at least 10 to 12 glasses of pure water every day.
  • You can also replace one or two glasses of water with citrus fruit juices like lemon juice or orange juice to provide you the natural vitamins that help in losing weight.
  • Water will help you to flush out the toxins in your body.

14. Peach

One of the well known natural fruits that is ideal for dieters and to reduce weight is peaches.

  • Make it a point to consume at least one peach every day.
  • It just contains 68 calories and does not have any fat.
  • You can substitute carbohydrate rich vegetables with the peach fruit and this will help in reducing your weight.

15. Brown Rice

It would be ideal for you to replace your white polished rice with brown rice that is low in carbohydrates.

  • Brown rice is rich in fiber content and low in carbohydrates.
  • It will make you feel fuller for longer time and hence you will eat less all through the day.
  • It will also help in regulating body metabolism, bowel movement and is loaded with Vitamin B and E and magnesium.

16. Green Tea

It would be better for you to substitute your coffee with green tea as it has natural antioxidants as well as will help in reducing your appetite.

  • Consume two or three cups of green tea every day to burn fat and calories in your body and to improve your metabolism.
  • The caffeine in the green tea helps in proper functioning of the heart and also reduces bad cholesterol in your body.

17. Salmon

Eating salmon fish will help in reducing your body weight as it is rich in omega-3 fatty acids.

  • Make it a point to eat two to three servings of salmon in a week as it has very low fat when compared to red meat.
  • Salmon help in burning fat faster in your body and will also help in boosting metabolism.
  • But, you should never have fried salmon. Eat roasted, grilled or baked salmon instead.

18. Berries

Small berries are very good when it comes to easy digestion and it also contains a lot of antioxidants.

  • Make sure that you take a cup full of blueberries, blackberries or cranberries or a mixture of these small berries everyday in the morning.
  • This will help in improving the health of your heart and also help in reducing cholesterol levels.
  • Fat will be reduced in your body and thereby you can lose body weight.

Are you a bit obese? Do you want to get rid of excess body weight naturally? Then try out a combination of some of the above mentioned home remedies to lose weight naturally and to be in better body shape.



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An Amazing Drink That Melts Fat In Only 4 Days

By means of a simple drink that will refresh you, you can reduce the fat deposits accumulated on the key spots of the body.


  • 8 glasses of water
  • 1 spoon of grated ginger root
  • 1 medium-sized fresh cucumber, peeled and cut into thin pieces
  • 1 medium-sized lemon, cut into pieces
  • 12 leaves of mint


Mix the indicated ingredients with water. Leave the mixture during the night so that the ingredients can discharge their aromas, so consume it during the following day. Whenever you’re thirsty, just have this drink. At least for 4 days, prepare fresh water every day and you won’t miss the result.

This drink will not do any wonders, however with moderate nutrition divided into 5 smaller meals, as well as regular physical activity, your waist will become thinner, and your abdomen will become flat, without a day of starvation. Eight glasses of water are indicated as the base of every healthy nutrition. Regardless of whether we want to lose extra pounds and maintain the existing weight, water helps in the performance of all bodily functions without major difficulties.

For healthy digestion and elimination of the accumulated liquids in the body, “water” benefits are most important for the ones who want to lose weight. Depending on the needs and the extent of physical activity, the recommended quantity may vary. Since water belongs to the list of healthiest drinks, in order to make it even more beneficial and effective during loss of pounds, Cynthia Sass, a nutritionist, thought of a simple drink that reduces bloating and improves digestion. Not only that it will wake you up, it will refresh your body and it will provide a thorough shower from the inside.



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