Nutrition

4 Superfoods that can boost immunity

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You have heard countless times about superfoods, and we think it’s worth getting to know some of them.

 

What are Superfoods?

Some foods due to their heavy amount of raw nutrition, low-calorie content and high antioxidant activity are health promoting. Since they are loaded with immunity building supplements, they may be fighting disease, delaying the ageing process, promoting cardiovascular health, beneficial in weight loss etc.

 

Slice Of Health introduces you to four Superfoods that will give you a health boost.

1.Chia Seeds-

 

Chia means ‘strength’ in the Mayan language. Chia seeds are one of the most popular superfoods for many good reasons. They are virtually tasteless, easy-to-digest (when prepared properly), super nutrient dense, and full of energy-boosting power. Chia has also nicknamed “runners’ food” because runners used chia seeds as fuel to run long distances. Did you know that just 1 spoonful of chia could sustain them for 24 hours?

Chia seeds (salvia hispanica). Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system.

 

 

2.Turmeric

This dark yellow powder is referred to as potentially the most powerful plant on the planet in its power to fight and reverse disease. Liver issues, skin conditions, cholesterol regulation, and mood stabilization can also all be cured by the power of turmeric.

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3.Moringa

Moringa tree leaves, also known as  ‘Drumstick tree leaves’ have various healing properties, health benefits. Back in the day, this miracle tree used to treat a variety of ailments including: edema, swelling, stomach disorders, diabetes, asthma, arthritis, epilepsy, thyroid disorder, anaemia and sickle cell disease, and bacterial, fungal, viral, and parasitic infections.

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4.Spirulina

Blue-green algae, known as spirulina, is truly the earth’s biological gift to vitamin supplement takers everywhere.

Spirulina is packed with protein, fuels our metabolism as well as promotes heart and hair health. Antioxidants are also important for anti-ageing effects. So think of the glowing, young looking skin you’ll get as a result of taking spirulina, as a bonus.

spirulina

4 Foods that lower blood pressure naturally!

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Did you know that one in three Indian adults suffer from high blood pressure?  World Health Statistics 2012 report shows that in India, 23.10% of men and 22.60% of women above 25 years are likely to experience hypertension.

Most risk factors for high blood pressure are out of your control, such as age, family history and gender. But there is one factor you can control- your diet.

 

Read on to learn which foods can help you fight high blood pressure.

 

Tomato

Tomato paste, juice, and sauce deliver the most lycopene, an antioxidant that has long been studied for its heart health benefits, including reducing inflammation and possibly lowering blood pressure, improving blood flow.

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Sweet Potatoes

One medium sweet potato contains 11 percent of the daily recommended amount of potassium. The lack of potassium leads to high blood pressure.

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Berries

A research found that strawberries and blueberries three days per week had a 32 percent reduced risk of heart attack as they contain powerful antioxidant anthocyanins.

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Virgin Olive Oil

Four tablespoons of extra-virgin olive oil per day for a year had much better HDL function, meaning better plaque removal and more relaxed blood vessels.

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The bottom line

Making healthy eating diets is the most effective guideline when it comes to fighting high blood pressure. Through a heart-healthy diet, you can reduce your risks for hypertension, promote good health and make yourself stress-free.

 

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/All-you-need-to-know-about-hypertension/articleshow/35617449.cms

https://www.healthline.com/health/foods-good-for-high-blood-pressure#takeaway

5 Recipes Every Gentleman Should Know

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If you’re a man who lives on store-bought burgers and pizzas everyday, we’re here to tell you that cooking at home can save you money and health. We’d also like to tell you that it’s not a task that’s as daunting as you think!

Just make a note of these 5 things that we feel you should know about cooking and then go on, pop a bottle, put on your apron and get cooking.

 

Make an omelette worthy of a French man

Use plenty of melted butter and start the pan. After whisking the eggs with some salt, pepper and veggies, add the mixture to the pan. When the eggs are 60 percent cooked, pull off the heat and let stand for 30 seconds. It’s simple and healthy!

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Grilled Cheese Sandwich

Make as many grilled cheeses as you wish. Make them when you are half asleep. Eat them for breakfast. Add ingredients. Make it slightly crunchy and munch on it.

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A big pot of rice

If you’re really hungry, rice is great! You may as well eat two thousand of it.  Add a splash of beauty to your rice bowl with some greens and seasonal vegetables.

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Chicken Noodle Soup

Just say no to canned chicken noodle soup. The homemade version is tastier and healthier, with less salt and fewer preservatives. Plus it takes less than 30 minutes to cook.

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Tadka Bhaat

All you need is some leftover rice, onions and chilli powder. And, you are done! Add rice to the tadka of cumin seeds, mustard and chilli powder, add some salt and you’re done!

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These recipes are the easiest! Learn it! Love it!

 

https://www.mensjournal.com/food-drink/57-essential-kitchen-and-cooking-skills-every-man-should-master/befriend-the-instant-pot/

http://coolmaterial.com/food-drink/50-things-every-guy-should-know-how-to-cook/

 

 

4 make-ahead healthy breakfasts

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We’ve all heard many times that starting the day with a healthy breakfast is great for both the brain and the belly. Why not begin the day with these great grab-and-go breakfast choices? We are quite sure that your alarm clock will thank you for this!

 

 

  • Oatmeal Chocolate Chip Breakfast

 

Yes, you heard right — cookies for breakfast are a thing!

Preheat oven to 350°F. Combine two mashed bananas and one cup of uncooked oats in a bowl. Fold in the chocolate chips and place a tablespoon of each on the cookie sheet.

Bake for 15 minutes.

Chocolate chip cookie on white background

 

 

  • Dry Fruit Oatmeal Parfait

 

In a small saucepan, combine the oats, water, vanilla and cinnamon. Let it cook on a  low-medium heat for about 7-8 minutes. To build the parfaits, spoon the oatmeal into the bottom of each glass, then layer on a spoonful of yogurt, strawberries, banana and almonds. Repeat layers until you have used all of the ingredients

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  • Coconut Lime Strawberry Chia Pudding

Mix raspberries with a cup of coconut milk. Add 2 tbsp of chia seeds, 1 tbsp of shredded coconut, 1 tbsp of lime juice and 6-8 drops of honey to the mixture. Mix well and refrigerate overnight and top it with a few more berries before serving.

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  • Cornflakes Almond Porridge

 

Add cardamom powder, raisins and almond paste in condensed milk. Cook on a medium flame. Add cornflakes and let it cook for 2-3 minutes.Serve chilled garnished with chopped almonds.

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References:

https://blog.myfitnesspal.com/8-make-ahead-summer-breakfasts-300-calories/

https://blog.myfitnesspal.com/10-make-ahead-breakfasts-under-300-calories/

 

5 Ways to Make your Brew Better

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Don’t you all think that making coffee with sugar and cream is just too passe? Here are 5 healthy ways to boost the flavour of your morning brew which will make you wonder why you didn’t think of them first. We bet each of these will transform your cup into a tasty joy ride.

 

#1 Raw Honey:

For those who want their coffee sweetened, opt for a teaspoon of raw honey for an added layer of soothing flavour in your cappuccino.

 

Honey

# 2 Pure Maple Syrup

While this one tends to be associated mostly with pancakes, using this as a sweetener will do wonders for your coffee.

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#3 Ginger

If you have ever tried ginger tea, then you can see how unexpectedly superb this combo could be. Adding a few slices of fresh ginger or a tablespoon of ginger powder to your coffee can be both refreshing and soothing.

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#4 Cardamom

Cardamom is usually added to coffee in the Middle Eastern countries. Adding a few seeds or sprinkling a dash in your coffee can give you an exotic taste.

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#5 Dark Chocolate

Dark chocolate can be used to sweeten and flavour your coffee. You can buy ready-made chocolate syrup or sprinkle the pieces and then blend them.

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Who doesn’t love a good cup of coffee to lift their spirits up! Even if you aren’t a coffee person, we know for certain that these will take your morning coffee from boring to exciting!

 

References:

https://www.roastycoffee.com/extra-flavor/

https://www.thekitchn.com/9-surprising-things-to-add-to-coffee-beyond-cream-sugar-smart-coffee-for-regular-joes-203866

The Skinny on Fats

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What would you say if we told you that you need fat to lose weight? Shocked?

 

Well, it’s true! In fact, fats help you not only lose weight, but can also improve your mood, and boost your immune system. They are an essential part of your diet, and your body requires fats in order to function. They help you absorb vitamins, are vital for your nervous system, and can even help lower your risk of heart disease.

 

The key is in determining which fats are good for you, and which are not.

 

Good Fats (Unsaturated)

 

Unsaturated fats are good for your body. They help increase HDL (good) cholesterol and lower LDL (bad) cholesterol in your body. They protect against the buildup of plaque in your arteries, boost brain function, and strengthen your immune system. You can find these fats in certain oils, nuts, flaxseed, fish (like salmon and mackerel), and even avocados.

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Bad Fats (Saturated)

 

Saturated fats & trans fats are the ones you want to avoid. They raise cholesterol levels and increase your risk of heart disease. Trans fats are unsaturated fats that have been chemically altered to prolong the shelf life of packaged foods. Stay away from foods with unsaturated fats including products like cream, butter, coconut and palm oil. Also steer clear of foods containing trans fats like shortening, margarine, and processed foods like cookies, chips and cakes.

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So the next time you’re planning your diet, don’t opt for non-fat options. Make sure you get a healthy amount of the good stuff, and you’ll be pleasantly surprised with the results.

Guide to healthy baby food

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The only thing predictable about infants’ diet is unpredictability. Sometimes, as a mother, you just want a clear roadmap as to what to do when. Wouldn’t that make everything easier?

 

Well, don’t stress it. Infants follow more or less the same pattern. Just keep some basic guidelines, and you’ll figure out the rest.

 

0-4m

 

The first year of your baby’s life is a crucial time for healthy development. A mother’s milk is essential during the first 4 months, as it builds your baby’s immune system. Make sure you don’t bypass this important step, and if you need to, make sure you consult your doctor about any issues you may be facing.

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4-6m

 

At this time, you can start your baby on mashed foods in addition to breast milk. Make sure you mash up the food into a fine paste. Use ingredients like bananas, avocados, carrots, sweet potatoes, apples and pears. These are rich in vitamins, proteins and iron and can be made into soups or juices as well.

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6-8m

 

At this time, you can start a semi-solid diet by not mashing up ingredients entirely. Introduce rice, pulses and vegetables into your baby’s diet at this time, making sure to mash it up into a semi-solid form.

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8-12m

 

Soft solid foods are ok for your baby now. You can even introduce external milk or dairy products into your baby’s diet at this stage. Just make sure that this diet consists of all the essential nutrients required for your baby’s development.mother-feeding-baby-in-armchair_23-2147711918

 

 

12m

 

At this stage, you can start to include mild spices in your baby’s food. These can include turmeric, cumin and even cinnamon. You may even start to notice your baby reacting to all these new exciting flavours!

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Make sure you supplement all these foods with milk, as it is one of the most essential foods your baby can have. Before you know it, your baby will happily be eating away at everything, including random things he or she finds on the floor – so be careful!!

How to make a great grocery list in minutes

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Even if you are the most organised person, making a grocery list may seem a difficult task. Tempting or unhealthy foods can threaten to offset your dieting or health goals. Keep a grocery list handy so that you can be in and out of the store in a jiffy.

  

Step 1: Plan Ahead

The first crucial step to creating a healthy grocery shopping list is Meal Planning. This can  help you make nutritious dishes that fit your eating plan.

 

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Step 2: Be Realistic

If you’re willing to try out new foods, try incorporating one or two new ingredients each week to help you identify items that you truly like to eat.

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Step 3: Organize your list

Divide your list into sections based on food types and include categories like:

  • Vegetables
  • Fruits
  • Protein
  • Carbohydrates
  • Healthy fats
  • Dairy or non-dairy products
  • Beverages

 

Step 4: Focus on healthy foods

Don’t forget to include foods like fruits, milk and vegetables that are basics for healthy eating and stick to purchasing only the items included on your shopping list.

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Step 5: Stick to the plan

Stay strong and sick to the plan. Avoid being drawn in by fast food advertisements or commercials.

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An excellent way to stick to your nutrition goals is by using a grocery list that will guide you throughout .Plus, preparing a meal plan and shopping list can save you time and money.

 

Are protein shakes safe for children?

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Parents are used to getting advice from all directions. Ever heard this one – “Your son is looking very weak, have you tried giving him a protein shake?”

 

This is a common one, and it can be exhausting trying to sort the good tips from the bad ones. Don’t worry, we’ll break it down for you!

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Protein shakes may seem like an easy nutritional solution, but only if you find the kind that is right for your child. Make sure you consider the following factors when choosing a protein shake for your child:

 

Your Child’s Diet – Make sure your child has a balanced diet. A protein shake is only safe as long as it acts as a secondary measure for your child’s basic needs.

 

Your Child’s Protein Requirements – What age is your child? Is your child a boy or a girl? Various factors play a role in determining your child’s daily protein requirement. Studies suggest that children on average require the following amounts of protein a day

 

between ages 1 – 3: 13 g

between ages 4 – 8: 19 g

between ages 9 – 13: 34 g

teenage boys: 52 g

teenage girls: 46 g

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Type of Protein Shake – The source of protein generally varies between types of shakes. They usually come from whey or soy. Make sure your child does not have any allergy to these ingredients.

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As long as you consider these various factors, your child should be safe from any adverse effects. Talk to your doctor if you think your child is getting too much protein. You know your child best, so make sure you trust your instincts first!

6 Simple Dishes for Mother’s Day

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Mother’s day is around the corner, and while everyone is wondering how to make this mother’s day memorable, we put together a list of 6 simple dishes you can make to blow your mom away! After all, there’s nothing that makes mothers happier than to see their children take over in the kitchen.

Pongal

Pongal is one of the most prized South Indian delicacies. With the morning filled with smells of buttery Pongal and fresh filter coffee, trust us, your mother will be beyond impressed!

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Aloo Paratha

For lunch, Aloo Parathas are a go-to choice. Simple to make, with few ingredients required, you can never go wrong with it. Pair it with curd and pickle of your choice, and you’re good to go!

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Aapam & Coconut Milk

A speciality dish of Kerala, Aapams are an extremely light and tasty dish. Paired with the subtle flavours of coconut milk on the side, it is easy on the stomach, and even easier to make!

Appam

Pani Puri

Of course, we can’t get through a special occasion without Pani Puri! A great item to have on the menu when you have lots of people at home, Pani Puri is a fundamental must-have, and the perfect mouth-watering snack. 

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Vegetable & Cheese Quesadillas

Switch things up a bit with Quesadillas for dinner. Just sauté some vegetables with refried beans, add cheese, and grill it all together on a soft tortilla, and you’re done! With guacamole and sour cream on the side, this dish is a winner. Pro tip: Add lots of cheese for increased satisfaction. 

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Chocolate Fudge Brownies

No day can come to end without something sweet! Give your mother the perfect ending to her day of stardom with the ultimate fudgy chocolate brownies. You can never, ever go wrong with chocolate! 

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So make this mother’s day perfect. Take over the kitchen, and impress your mother with your culinary skills. Rest assured, she will never forget this one!

 

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