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FITNESS

9 Healthy Reasons to Add Radish to Your Diet: HealthifyMe Blog

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Radishes are not exactly the most popular vegetables around, but they are one of the healthiest. Radishes are often used in the culinary world and add a pungent, peppery element to dishes. The vegetables also contains an array of vitamins, minerals and nutritional compounds that can positively affect your health. There are many different types of radishes: black radish, daikon radish, horseradish, watermelon radish, and round radish. 
Radishes can be prepared in many different ways, they can be pickled, used in sandwiches, roasted as part of a vegetable medley or added to casseroles for a pungent crunch. One of the most popular ways to eat radishes is to slice them and eat them in a salad. 

Table of Contents

Nutritional Value Of Radish 

The reason why radishes taste so pungent and spicy is because they are high in nutrients. Radishes have excellent nutritional value compared to other vegetables like bitter gourd and leafy greens which are packed with nutrients. Radishes are also used to treat illnesses such as sore throat, bile disorders and inflammation in Ayurveda and Traditional Chinese Medicine.

Here is the nutritional profile of 1 cup of raw, sliced radishes (116 grams)

  • Calories – 19
  • Protein – 0.8 g
  • Carbohydrates – 4 g
  • Fiber – 1.9 g
  • Fat – 0.1g

Vitamins and Minerals

Radishes have an abundance of vitamins and minerals. These vitamins and minerals include:

Folate: Also known as a B vitamin, it synthesizes white/red blood cells in bone marrow and is essential for the process of creating DNA and RNA.  

Potassium: This mineral regulates and keeps fluids of the body in balance. It also supports electrical activity of the heart and the function of the entire nervous system. 

Vitamin C: Vitamin C is involved with many important functions in the body and can help with the formation of collagen and the strengthening of blood vessel walls. 

Vitamin B6: A water soluble vitamin, also known as pyridoxine, is needed for numerous enzyme reactions in the body, mainly metabolism.  

9 Health Benefits of Radish

The nutritional profile of radishes is very diverse and offers a wide scope of nutrients that can have a profound effect on health. From folate to sulfur compounds, radishes target many different aspects of the body and can contribute positively to a healthy system, inside and out.

Here are some of the top ways radishes can benefit your health:

1. Prevents Cancer

Radish contains glucosinolates, which are sulfur-containing compounds found in cruciferous vegetables. These compounds protect your cells from the genetic mutations that can cause cancer. They may also help eliminate cells that have the potential to grow into cancerous cells in the future.

2. Supports Digestion

healthy digestion

Eating enough fibre each day (25 g for a woman, and 30-38 g for a man) can prevent constipation, acid reflux and digestive disorders such as irritable bowel syndrome. Radishes contain a good amount of fibre at 1.9 g per 116 g of vegetables. Consuming a serving of radishes each day will provide the fibre you need to ensure a fully functioning digestive system. 
A study showed that consuming the leaves of radishes made a positive impact on digestion. Radishes may also help gastric ulcers by reinforcing the stomach lining and protecting other tissues in the gut.

3. Helps to Fight Fungus

Candida albicans is one of the most common fungi found in the human body. It’s also one of the hardest to fight off. An overgrowth of Candida albicans can cause vaginal infections and oral infections. Radish contains an antifungal compound, RsAFP2 that has been proven effective against strains of Candida bacteria. 

4. Prevents Diabetes

Prevent Diabetes

If you have prediabetes or have blood sugar issues, consuming radish can help regulate blood sugar and prevent the on-set of diabetes type 2. 
This vegetable contains anti-diabetic properties that can enhance immune system function, improve glucose uptake and lower blood sugar. A study showed that radishes directly improve insulin response and glucose metabolism. 
Adiponectin is a hormone that is involved in the reduction of glucose levels in the blood. Radishes contain compounds that regulate adiponectin and other hormones that play a role in regulating glucose homeostasis. 

5. Improves Skin

Radish helps improve the skin

Not only is radish extremely hydrating, but the vegetable also contains high levels of vitamin C, a vitamin known to be very beneficial for the skin. Vitamin C improves elasticity of the skin by helping to form collagen, a nutrient that makes up the structure of the skin, bones and other connective tissue. In addition to that, it fights against free radicals and provides a boost of UV protection for the skin. The folate in radishes reduces oxidative damage and the vitamin B6 can reduce stress that prevent breakouts and premature aging. 

6. Very Hydrating

Staying hydrated is important to keep your body functioning optimally. A lack of hydration can cause poor skin appearance, headaches, frequent illness, and sugar cravings. Radishes have a very high water content, 93.5 g per every 100 g! That’s almost on par with a cucumber which is 95.2 g per 100 g. Incorporating radishes into your everyday meals along with drinking the recommended amount of water per day will ensure you’re getting the hydration you need. 

7. Supports Heart Health

supports heart health

Anthocyanins are a type of flavonoid with antioxidant effects that can be particularly helpful in supporting heart health. Anthocyanins are present in radishes, which give round radishes their red color. Foods high in anthocyanins, like radishes have been linked to a lower risk of cardiovascular disease. These foods also have an effect on cholesterol levels, triglyceride levels and blood pressure. 

8. Lowers Blood Pressure

Potassium has regulating properties that can balance out fluids in the body. Potassium has a very positive effect on blood pressure and can effectively bring the blood pressure down to a normal level through the function of the kidneys. Radishes contain moderately high levels of potassium and can help in balancing blood pressure for those with hypertension. In addition to this, radishes, through the synthesis of collagen can strengthen the blood vessel walls and lower the risk of atherosclerosis. 

9. Enhances Immune Function

The vitamin C in radishes can improve the skin, but is also a vital nutrient in supporting the immune system and for tissue growth and repair. 
Vitamin C is a powerful antioxidant that can help ward away illnesses such as the flu or the common cold. It can also prevent more serious diseases such as heart disease and certain types of cancers. 

Radish For Weight Loss and Indian Recipe

Radishes and weight loss

Radishes are high in water and fibre and low in fat and calories. Naturally, radish is the perfect weight loss food. Radishes are extremely low in calories at 19 calories for every 1 cup. Incorporating a bowl of radish with your meals can reduce total calories and help in weight loss. Radishes contain 1.9g of fibre every 1 cup and can be a beneficial addition to your weight loss diet.
The glycemic index of a food indicates how it affects blood glucose levels. The lower the index number, the slower the food is digested and the slower the rise in blood sugar levels. Eating high glycemic foods may cause the body to store more fat. Radishes have a very low glycemic index, meaning that it will have little effect on blood glucose levels and will support weight loss. Radishes aren’t known to be a popular meal staple, but there are many different types of radishes that can be delicious if prepared the right way. Here are some recipes featuring the radish:

Mullangi/Radish Stir Fry

radish fry

This dish is a South Indian curry using mooli radishes. Mooli radishes are quite large and are also known as a “Daikon” radish. They have a crisp texture and a mild flavor and can be cooked or eaten raw. 

Ingredients:

  • 2 Mooli radishes, peeled and chopped
  • ⅛ tsp turmeric powder
  • 2 tsp red chili powder
  • 1 tsp coriander powder
  • Salt, to taste
  • 1 tbsp sesame oil
  • 1 tsp Chana dal
  • 1 tsp Black Urad dal
  • 1 tsp cumin seeds
  • 1 sprig curry leaves 

Method:

  • Heat a pan on low and add sesame oil. Once heated, add Chana dal, Black Urad dal, cumin seeds and curry leaves.
  • Cook until cumin seeds start to crackle.
  • Next, add turmeric powder, chili powder, coriander powder, and salt.
  • Add radish and cook for a minute or so. Add ½ a cup of water and cover. Cook until radish becomes soft.
  • Keep stirring every 3-4 minutes.
  • Once radish is soft, cook on high for 30-40 seconds or until most of the water has evaporated.
  • Serve with rasam or sambar along with steamed rice. 

Mooli Saag (Braised Radish Leaves)

This dish uses radish leaves. The leaves of the radish are extremely healthy, like any green leafy vegetable and taste peppery, similar to arugula. 

Ingredients:

  • 2 cups radish leaves, washed and chopped
  • 1 clove garlic
  • ¼ cup red onion
  • ¼ cup tomatoes
  • ½ tsp fresh ginger root, grated
  • 1 medium green chili
  • 1tsp cooking oil
  • Salt, to taste
  • ¼ tsp roasted cumin powder
  • 1 tsp garam masala powder
  • ¼ cup coconut milk

Method:

  • Heat a pan on medium and add onion, garlic, green chilies and ginger. Saute until the onion turns golden brown.
  • Add tomatoes and cook until tomatoes are softened.
  • Blend the radish leaves and the tomato mixture in a blender until smooth. Pour the green mixture back into the pan and bring it to a simmer.
  • Add salt, cumin powder, garam masala powder and stir well. Cook for about 5 minutes.
  • Add the coconut milk and cook for another 3-5 minutes.
  • Serve with rotis or rice or as side dish. 

Summary

Radishes are not commonly a diet staple, however they have an impressive nutritional profile. The vegetable contains nutrients such as potassium, vitamin C, folate and many antioxidants that contribute positively to a healthy body. 
Radishes contain compounds and nutrients that have been proven to be helpful for conditions such as fungal infections, diabetes, high blood pressure, heart disease, digestive disorders, and certain types of cancers. Furthermore, radishes are low in calories and fat and are high in water content and fibre. Because of this, they are especially effective when incorporated into a weight loss diet. Radishes lend a unique peppery, pungent taste that can be incorporated into many different kinds of dishes from curries, to salads, to pickles for sandwiches! Radishes may not be your usual go-to vegetable, but the benefits speak for themselves, so do try it out! 



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HEALTH

Benefits, Nutritional Facts, and Healthy Recipes: HealthifyMe

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Capsicum is the genus of pepper plants, which includes sweet peppers such as bell peppers. These peppers are a part of the nightshade family along with eggplant, potatoes and tomatoes. This vegetable is native to the Americas but is produced and used worldwide in international cuisines and as natural remedies. Capsicums are sweet and tangy, though the green varieties tend to taste more bitter. 

Table of Contents:

Types of Capsicum

Capsicum comes in different colors and species and because of that the vegetable lends varied nutritional and flavor profiles. Some of the most common types of capsicums include:

  • Red capsicum
  • Yellow capsicum
  • Green capsicum
  • Orange capsicum
  • Purple/Black capsicum

These different colors are due to distinct pigments that attribute to varying nutrients and antioxidants profile.
Red Capsicum – Red capsicums, for example contain more phytonutrients than any of the other capsicums, making them the type with the highest antioxidants content. It has 11 times more beta-carotene, and one and a half times more vitamin C than green varieties. 
Green Capsicum – Green capiscums contain less sugar than red, yellow or orange varieties. People sometimes report digestive issues with green capiscums, as this variety contains more short chain carbohydrates that are poorly absorbed in the small intestine.

Nutritional Value of Capsicum

Among the different types of capsicum, there are also different nutritional profiles. For the benefit of weighing in on the nutritional value of a capsicum we will include all colors and varieties of the capsicum. Capsicum contains very low fat and is very high in fibre as well as water content. There is also a low amount of carbohydrates and calories in capsicum and is the reason why it is so beneficial for weight loss programs or if you’re looking for a healthy, light snack. 

Nutrients Value (in 1 cup)
Calories 30 Cal
Total Carbohydrate 6.9 gram
Dietary fiber 2.5 gram
Fat 0.3 gram
Protein  1.3 gram

Vitamins and Minerals

Capsicum not only contains high amounts of fibre, but it contains high amounts of micro-nutrients that are extremely beneficial to your body’s function. Capsicum is extremely high in vitamin C and covers about 213% of your daily recommended intake. Vitamin C is essential for many processes in the body including immune function, wound healing and the synthesis of collagen. In addition to vitamin C, capsicum is also high in vitamin A, comprising 93% of your daily recommended intake. Vitamin A is vital for immune support, reproduction and vision strength. Red and orange peppers are especially high in carotenoids, a form of vitamin A. 
Also, capsicum is relatively high in vitamin B6, a vitamin that is significant for the metabolism of protein, fats and carbohydrates. And folate, which is a crucial B-vitamin required for the production of white and red blood cells in the bone marrow. Capsicum also contains trace amounts of niacin, riboflavin, thiamin, and pantothenic acid.

Antioxidants

Free radicals are produced by the body through oxidation and exposure to toxins like pollution, certain food, over exposure to sunlight, and alcohol. These free radicals can produce chain reactions that can damage cells. Antioxidants help stop this process by inhibiting oxidation and protecting cells from further damage. 

Capsicum Benefits

Capsicum contains a whole array of vitamins, minerals and antioxidants that can protect our cells and boost our immune system. Here are some additional benefits of capsicum you may not have been aware of:

1. Eye Health

Improves eye health

Capsicum is incredibly beneficial for vision health. The reason is because capsicums are high in lutein and zeaxanthin, two carotenoids that can protect your retina from oxidative damage. Studies show that consuming foods that contain high amounts of carotenoids can protect your eyes from macular degeneration. 

2. Prevents Anemia

Anemia is a condition that usually results because of low iron in the body. A characteristic of the condition is that it reduces the amount of oxygen in your blood. As a result, most people with anemia, feel sluggish and tired without a clear reason. Capsicum are very high in vitamin C and are moderately high in iron. The combination of these two vitamins and minerals allow iron to absorb more effectively. 

3. Reduces Anxiety

Reduces anxiety

Capsicum is high in both magnesium and vitamin B6. These two vitamins are essential for nerve function and help relieve anxiety and prevent panic attacks. Magnesium can also help with tense muscles that result from anxiety. It also helps with proper heartbeat regulation. 

4. Prevents Cancer

Capsicum contains antioxidant and anti-inflammatory properties that have been shown to prevent certain types of cancers. In fact, orange capsicum has been found to cut prostate cancer growth rate by 75%.

5. Boost Immunity 

Boosts immunity

Capsicum is very high in Vitamin C. In fact red capsicum has the highest vitamin C content among most of the fruit and vegetables. Foods high in vitamin C are beneficial for the immune system. The vitamin C in capsicum can protect the body against infection by encouraging production of white blood cells. 

6. Improves Bone Health

Bone health

Capsicum is rich in manganese, a mineral that is a cofactor in the formation of bone cartilage and bone collagen and is essential for bone mineralization. The Vitamin K in capsicum also plays a role in strengthening bones and protecting against osteoporosis.

Weight Loss Benefits of Capsicum

capsicum and weight loss

Capsicum contains a nutritional profile that is excellent for weight loss. Not only are capsicums rich in vitamins and minerals, but they are high in fibre and water content. Choosing vegetables and fruits that are high in fibre and nutrient dense is key to losing weight and weight maintenance. Fiber and water also provides the feeling of satiety and can effectively suppress the appetite and prevent overeating.  
Capsicums contain high amounts of vitamin B6. This vitamin is essential for many metabolic processes. It helps break down proteins into amino acids, aids in the synthesis of glucose from carbohydrates and breaks down fats effectively. Vitamin B6 can also help maintain your blood glucose and prevent blood sugar spikes. When losing weight, it’s important to keep blood sugar balanced in order to prevent sugar cravings and overeating. 
Red capsicums generally contain higher amounts of antioxidants and nutrients that aid in weight loss than other varieties. These phytonutrients help in preventing conditions like free radical formation and internal inflammation that act as predisposing factors of obesity and associated metabolic disorders. So if you are confused as to which capsicum to choose for your weight loss journey, the more red the vegetable, the better. However, if you are looking to dramatically reduce sugar or if you are diabetic, green capsicums contain less sugar than other varieties and can provide a good low sugar snack.  

Best Ways to Incorporate Capsicum in Meals

Owing to the availability of different varieties of capsicum with varying colors, tastes, and benefits, there are lots of ways to incorporate capsicum into meals. capsicum can be used in recipes such as curries, pizzas, breakfast hashes, stir fries, pasta dishes. soups, salads, or roasted as a topping for hummus. The best way to incorporate capsicum into your diet is by pairing it with a dip and eating it raw. Capsicum are sweet and tangy making this veggie perfect for eating on its own. The vegetable can also be juiced along with other fruits, lemon juice and greens. Capsicum can be destemmed and cored, making it perfect for stuffing rice, quinoa, potatoes or other meats inside. Here is a recipe for a fragrant, hearty stuffed capsicum. 

Vegetarian Stuffed capsicum

Stuffed Capsicum

Ingredients:

  • 4 medium sized capsicum
  • 2 medium potatoes, peeled, cubed and boiled 
  • 1 large onion
  • 100 g paneer
  • ½ carrot, chopped, 
  • ½ cup peas
  • 1-2 green chili
  • 3-4 cloves garlic
  • ½ piece of ginger
  • 1 tsp cumin seeds
  • 1 tsp red chili powder
  • 1 tsp salt
  • ½ tsp turmeric powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • ½ tsp dry mango powder
  • ½ cup coriander leaves
  • 1 tbsp olive oil or coconut oil

Method:

  • Heat oil in a pan on medium heat. Add cumin seeds and cook until they start to splutter. Add grated ginger, garlic and green chilies to the mixture. 
  • Now, add onions and cook until onions are translucent. 
  • Next, add salt, red chili powder, garam masala, coriander powder, turmeric powder, and dry mango powder and cook for 2-3 minutes.
  • Further, add boiled potatoes and mash slightly with the rest of the mixture. Add carrots and peas or other vegetables of choice. 
  • Now, add the grated paneer and chopped coriander leaves. Mix together and then set aside. 
  • For stuffing, cut the capsicum and remove the seeds. Cut the bottom slightly so the capsicum can sit on a flat surface. 
  • Now, fill the capsicum with the stuffing and flatten slightly. Bake stuffed capsicum in a 350F oven until capsicum is slightly browned on all sides. 

Another way to enjoy capsicum is in sauces and dips. Roasting capsicum produces a rich, smooth textured vegetable that can be used in tomato sauce and dips like Muhammara. Muhammara is a roasted red pepper, walnut dip that is popular in Lebanon. This recipe is gluten-free and features a unique ingredient, pomegranate molasses which you can make yourself by boiling down pomegranate juice. You can use any type of capsicum you like except for green because it can be quite bitter. 

Muhammara Dip

Muhammara Dip/capsicum dip

This toasty, sweet and tangy dip is high in protein, antioxidants and fibre. 

Ingredients:

  • 1 cup walnuts
  • 3 large red capsicums (yellow or orange work too)
  • ½ cup gluten-free breadcrumbs
  • 2 tbsp extra virgin olive oil
  • 2 tbsp mild chili flakes
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • ½ tsp paprika
  • 2 tbsp pomegranate molasses (plus more for drizzling)
  • Kosher salt

Method:

  • Preheat oven to 350F. 
  • Toast walnuts on a baking sheet, halfway through baking, toss around and redistribute evenly. 
  • Bake until golden brown (about 8-10 minutes). Let it cool. Pick out a few walnuts for garnish, coarsely chop and set aside. 
  • Meanwhile, place the oven rack in the upper third of the oven, close to the element or broiler. 
  • Broil capsicum on a baking sheet, flipping over halfway through until skin is charred (12-15 minutes). Alternatively, you can char peppers over a gas burner on medium high. 
  • Transfer peppers to a bowl and cover tightly with plastic wrap, or place in a plastic zip bag. 
  • Steam peppers for 10 minutes. Remove skins from peppers and discard seeds.
  • Now, in a food processor, combine capsicum, gluten-free bread crumbs, oil, chili flakes, tahini, lemon juice, paprika, toasted walnuts and 2 tbsp of pomegranate molasses. Pour for a minute or so, then blend until smooth and season with salt.
  • Transfer dip to a bowl and drizzle with pomegranate molasses and top with chopped walnuts. Serve with pita, veggies or bread.    

Summary

Capsicum is a vegetable that comes in a wide array of colors and varieties and offers an impressive nutritional profile containing vitamins, minerals, antioxidants and compounds specific to capsicum like capsanthin and capsorubin. Some of the most prevalent nutrients found in capsicum are vitamin C, vitamin A, vitamin B6 and folate. Red capsicums are one of the most vitamin C rich foods in the world. Just 100g gives you 213% of your daily recommended intake. If you are looking to lose weight, capsicum can be a great food to incorporate into your daily diet. Because the vegetable contains a high amount of fibre and water, it can aid weight loss and help boost metabolism. capsicum can easily be incorporated into daily meals. Try a stuffed capsicum, incorporate it into a delicious curry or simply eat it raw with hummus or guacamole.



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HEALTH

Best Winter Workout Clothes For Women

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As the days get shorter and the mornings darker, hauling yourself to the gym or even just out your front door for a run can quickly drop to the bottom of the to-do list. We get it. To make sure you don’t skip a Winter workout session, even in the deep, dark depths of January, we shopped the internet to find the best activewear pieces for when it’s freezing cold outside.

From brightly coloured fleece jackets to puffer coats, light layers, and tech-friendly gloves, these must haves are perfect additions for your Winter wardrobe. Keep reading to check out our top picks.



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NEWS

Microsoft commits $40M to AI for Health initiative

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Microsoft unveiled the details of its latest effort as part of its $165 million AI for Good program. The company plans to spend $40 million over the next five years to support research and public health efforts under its new AI for Health initiative.

Microsoft shared its plans on Wednesday, which include giving nonprofits and academic researchers access to the company’s AI tools, cloud computing resources, and collaboration with the company’s data scientists. Certain projects will also be able to receive cash grants.

“There are real health issues in which AI can play an important role, and it may be our best option to accelerate research or expand the reach of new solutions, especially in areas that may lack attention from the commercial health sector,” Microsoft’s Chief Data Analytics Officer John Kahan wrote in a blog post.

He referred to two of Microsoft’s recent collaborations as examples. The company has worked with the Seattle Children’s Research Institute to better understand and prevent Sudden Infant Death Syndrome (SIDS), by analyzing publicly available data from the Centers for Disease Control and Prevention to find correlations that showed a statistical increase in SIDS. Intelligent Retinal Imaging Systems has also used Microsoft’s computer vision software to make a platform that can identify diabetic retinopathy before patients experience vision loss.

The company plans to focus its efforts in three areas: accelerating medical research, improving global health, and reducing inequality in health and access to care. On top of its current partnerships, Microsoft said it plans to further its work with global anti-poverty organization BRAC to reduce maternal mortality, healthcare technology nonprofit PATH to improve access to tuberculosis treatment, and St. Jude Children’s Research Hospital to research pediatric cancer treatments.

AI for Health is one of five initiatives as part of Microsoft’s AI for Good program. The company is also working with nonprofits as part of its AI for Earth, AI for Accessibility, AI for Humanitarian Action and AI for Cultural Heritage efforts.

Photo credit: Getty Images, wigglestick

 

 

 

 

 

 

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Uncategorized

Bunny Tutu: Friends Helper Run

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Bunny Runner is a running adventure game to go in a journey with alot of challenging levels
Collect Coins and Chest & Avoid Obstacles

How to play:
Tap for jump & double tap for double jump
Tap & hold for higher jumphttps://www.amazon.com/Bunny-Tutu-Friends-Helper-Run/dp/B082Z6SLBZ/ref=pd_rhf_se_p_img_6?_encoding=UTF8&psc=1&refRID=YFBVAQG7RSV9JFSQPQN0

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NUTRITION

How To Bulk Up | Coach

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Bulking is a seasonal ritual for weights room regulars. As winter draws in and opportunities to take your shirt off recede, thoughts turn to supersizing muscles ahead of cutting body fat in the spring, ready again for summer. Basically, it’s all about eating and lifting big to get big.

Bulking centres on two core principles: consuming enough food to be in a calorie surplus and exercising to trigger hypertrophy, or in other words muscle growth. It sounds simple but in practice, of course, there are pitfalls at every turn. Coach spoke to gym experts who have been there, done that and helped others do it too, to explain what to eat to achieve a calorie surplus sensibly and safely, what to lift to trigger hypertrophy, and to find out exactly how to bulk up regardless of your body type.

Hold the salad – it’s bulking season.

The Biggest Bulking Mistakes

The most common mistake people make is assuming muscle growth will be a quick process, says former magazine cover model Scott Baptie. A sports nutritionist, author and host of Food For Fitness podcast, Baptie knows building muscle is hard going.

“It’s glacial,” he says. “The more experienced you are with the gym, the longer it will take. Experienced trainees would be lucky to add around 0.5kg of muscle a year. Beginners, perhaps around 3-4kg a year.”

Another typical pitfall is assuming you can accelerate the process with a so-called dirty bulk. A pumped-up diet of fatty fast food, monster milkshakes and nutritionally bankrupt calories, this simply leads to excessive weight gain and minimal muscle growth.

Apart from causing your waistline to expand, a dirty bulk will sabotage the health of internal organs that need to be firing to help you grow. “You wouldn’t put cheap fuel in your Ferrari and expect it to run at high performance for long,” says Gideon Remfry, a nutritional therapist and wellness director of London luxury health club KXU.

“To support sustainable muscle growth you need to optimise your body’s natural anabolic [muscle-building] hormones,” Remfry explains. “This relies on supporting the health of internal organs that produce and manage them, including your glands, liver, guts and pancreas.”

Good-quality sleep and a healthy diet – made up of good-quality protein, antioxidants, fibre, essential fats and carbs – are just as crucial as repetitive and consistent resistance training. In other words, train hard, eat smart and rest lots.

Because muscle growth is so hard-earned, Remfry also finds a lack of planning and tracking can be a common oversight. “It’s better to plan a long-term strategy of training and nutrition – around three to six months – with monthly testing of key markers such as skeletal muscle and body fat.”

That will give you a better indication of success than merely counting – and cursing – the number on the scales.

How Much Do You Need To Eat?

There isn’t a one-size-fits-all method to bulking. As with losing weight, what works for one person won’t work for another and genetics will play a large part.

Ectomorph hardgainers, those with a fast metabolism who struggle to gain weight, will need to consume far more calories than the genetic lottery-winning mesomorphs, who tend to gain muscle quickly.

On the other hand, endomorphs, who typically gain weight and store fat easily, will need to be extra careful they don’t balloon instead of bulk up.

To work out how many calories you will need you should work out your resting or basal metabolic rate (BMR) using an online calculator.

This will help you understand how many calories your body requires to fuel metabolic processes during an average day, and how many more you should consume to kick you into a calorie surplus.

For example, a 75kg moderately active man has a BMR of around 1,750 calories and would require an estimated 2,715 calories a day for maintenance.

Baptie recommends aiming for around 10-15% above maintenance. So, using the above example, you should bump up your intake by around 270-410 calories a day – equivalent to a handful or two of unsalted mixed nuts.

Top Tips For Eating To Bulk Up

Before charging stomach-first into your new bulking plan, you should next establish the macronutrient breakdown of your diet so you don’t load up on the wrong foods.

Hardgainers should aim for a daily intake of 3g of protein, 5g of carbs and 1g of healthy fats per kilogram of bodyweight. Mesomorphs and endomorphs should aim for around 2g of protein, 2g of carbs and 1g of fats, adjusting these totals week by week to encourage lean muscle gain.

If you’re not sure how many calories and grams of each macronutrient you’re eating each day, Baptie recommends using a food tracking app such as MyFitnessPal that will help you understand what you’re putting on your plate and into your body.

Remfry agrees. “Tracking food helps you to see what your calories look like in the context of your overall food, and will enable you to create and log delicious meals you can rely on during your muscle building journey,” he says. “Crucially, it also means you won’t fall back on the tired old chicken and broccoli diet.”

If you follow a vegetarian or vegan diet it can be hard to consume enough complete proteins (those containing all nine amino acids, such as meat, milk and eggs) to support your training. Hard, but far from impossible. Vegan sources of complete proteins include quinoa and buckwheat (great in porridge), quorn and tofu (a fine substitute for chicken in stir-fries) and easy combinations such as rice and beans, hummus and pitta or the highly recommended peanut butter sandwich. Two slices of wholewheat bread with two tablespoons of peanut butter packs 15g of complete protein – comfort food perfection.

The Best Supplements For Bulking Up

Whey Protein

A byproduct of dairy processing, whey protein contains all nine amino acids and is an especially good source of leucine, one of three branched-chain amino acids (BCAAs) that play a key role in the muscle-building process. “A 25g serving of whey protein provides around 2.5g of naturally occurring leucine, the optimal dose,” says Remfry.

Creatine

“If your diet is on point and you are training smart then creatine has been shown to help add muscle, increase strength and improve power output,” says Baptie. Research suggests a 5g serving of creatine monohydrate, taken at any time of the day, does the trick.

Vitamin D

Bulking is a common winter pastime for gym-goers, so a deficiency of vitamin D – which is mostly provided by exposure to the sun – can drain you of strength and make you more susceptible to injuries. Remfry recommends a dose of 1,000 IU per day if the sun isn’t shining on your training.

Caffeine And Beta-Alanine

“This is a common pre-workout concoction, and there is good evidence this combination of stimulant and amino acid can help increase workout performance and subsequently boost muscle-building potential,” says Baptie.

Probiotics

This good bacteria that occurs naturally in your gut aids digestion and helps support your immune system. “Taking a daily supplement can help your gut tolerate the high demands on your central nervous system and digestive system from the stresses of heavy-duty eating and lifting,” says Remfry.

Top Tips For Exercising To Bulk Up

Your time in the gym should be spent on maximising the time your muscles are under tension. This will cause micro-tears, inflammation and increased blood flow to the muscle fibres.

As long as you’re providing enough high-quality raw materials and ample rest, these muscle fibre tears will repair and increase in size and strength to handle the demands of your training.

“Any programme should be built around compound movements, such as the squat, deadlift, bench press, bent-over row and chin-ups, with a limit on calorie-burning metabolic conditioning,” says strength coach Martin Sutcliffe.

For maximum returns, Sutcliffe recommends you train each major muscle group twice a week. Aim for four sets of 6-8 reps of the compound exercise in each session, progressively overloading the muscles each week by gradually increasing the weight where possible.

“Once you’ve fried yourself on the big lifts, the rest of the session should focus on accessory work,” says Sutcliffe. Think single-joint isolation moves such as chest flyes for the pecs, lateral raises for the shoulders, and biceps curls and triceps pull-downs for the arms.

This is when you should increase the volume and work the muscles to complete failure. “Increase the rep range to between ten and 20 and introduce slow negatives, where you draw out the lowering part of each move for three to four seconds, to break down the muscle tissue further.”

Above all, you should keep it simple, says Minimal Fitness founder and strength coach Tom Eastham, and don’t rush. “Spend plenty of time on each exercise to work the muscles to near failure,” he adds.

An effective way to achieve this is with slow tempo rest-pause sets. Eastham uses the incline bench press – a move that will target both your chest and shoulders – as an example, and says you should pick a weight that you can lift for ten reps before you hit failure.

“Press this weight at a tempo of two seconds up, four seconds down until you run out of juice.”. Rest for 20 seconds, then press the weight for two seconds up, two seconds down, again to failure. Rest for 20 seconds once more, then do a final set of as many reps as you can at a faster tempo to flood the muscles with blood.

“Don’t worry, that fire in your pecs and deltoids will quickly fade,” says Eastham. “But keep it up and you might just outgrow your wardrobe.”

The Best Exercises For Bulking Up

Here Sutcliffe and Eastham outline their best bang-for-your-buck moves for bulking up.

Squat

Targets: quads, hamstrings, glutes

“Build up to the full barbell squat with the goblet squat,” suggests Sutcliffe. Hold a dumbbell with both hands at chest height and keeping your chest up, lower into a squat, keeping your knees wide, then stand back up. “Once you’re ready for the real thing, take your time and lower for two to three seconds, then drive up powerfully to stand.”

Deadlift

Targets: hamstrings, glutes, lower back

If you’re unfamiliar with this move, protect your back by using a trap bar where you hold the handles on either side of your feet. “Once your form is perfect, deadlifts should become the cornerstone of your bulking workouts,” says Eastham. Aim to go heavy for four sets of 5-8 reps.

Incline bench press

Targets: chest, shoulders, triceps

Introducing an incline means you can double up on your pecs and deltoids. Either use the barbell or if nobody is there to spot you – and rescue you if you go too heavy – use dumbbells. “Ignore your ego and use weights where you don’t compromise on form,” says Sutcliffe. “The longer you can take to lower the weights under control, the longer the muscles will be under tension and the more they will grow as a consequence.”

Chin-up

Targets: upper back, biceps, core

“The bent-over row is an equally worthy upper back move, but chin-ups have the added benefit of targeting your abs and deep core muscles that will protect your spine and provide you with a platform to pack on extra muscle,” says Eastham. Use resistance bands to support your weight so you can focus all your energy on the eccentric (lowering) part of the movement that will pump up those biceps and strain every sinew of your upper back.



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HEALTH

9 Health Benefits of Custard Apple: HealthifyMe Blog

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Custard apple, also known as “sitaphal” in Hindi, is a delicious fruit that is popular for its creamy, sweet flesh. This soft and creamy fruit has a hard rind and is full of nutrients. The fruit contains antioxidants and is high in nutrients like magnesium and potassium, offering a plethora of health benefits. In this post, we have outlined some of the most amazing health benefits of custard apple along with its nutritional value, and an easy recipe to go with. 

Table of Content

Nutrition Value of Custard Apple 

Custard apples are a rich source of nutrients and minerals required by the body. Let’s take a look at the table below to understand the nutritional values of the fruit. 

A fresh, 100-gram custard apple contains:

  • Calories – 94
  • Proteins – 2.1 gms
  • Dietary Fiber – 4.4 gms    
  • Total Fat – 0.0 gms
  • Carbohydrates – 23.6 gms    

With that in mind, let’s discuss the potential health benefits of consuming custard apples. 

Health Benefits of Custard Apple 

There are several advantages to eating custard apples. Various research and studies have proven the potential health benefits of custard apples. Listed below are some of the known health benefits of consuming custard apples. 

1. Better cardiovascular health 

better cardiovascular health

Custard apple is one of the few fruits that contain a well-balanced ratio of potassium and sodium that helps in regulating and controlling blood pressure fluctuations in the body. The high magnesium content in custard apple relaxes the smooth heart muscles, thus preventing stroke and heart attack. Moreover, fiber and niacin in the fruit help in lowering bad cholesterol while increasing good cholesterol in the body. Most importantly it helps in preventing the absorption of cholesterol in the gut and averts the free radicals from affecting lipid.

2. Helps fight fatigue 

Fatigue can result from a number of factors, including daily lifestyle as well as diseases. A 100-gram serving of custard apple contains 101 kilo calories (Kcal), which is roughly around 5% of the recommended dietary allowance. The fruit will keep you going with your day to day activities without any hassle.

3. Boosts eyesight 

Helps boost eyesight

Custard apple is a rich source of vitamin C and riboflavin, two most essential nutrients that are responsible for keeping the eyes healthy. They also help in fighting free radicals from damaging the cells. As we age, weak eyesight is a common problem. In this day and age where we are glued to the screens of our phone, TV, tablets, and laptops, it is important to take good care of your eyes. The essential nutrients in custard apple prevent your eyes from drying out allowing them to function properly.   

4. Boasts natural anti-cancerous properties 

Custard apples are rich in flavonoids which are helpful in treating numerous types of tumors and cancers. The fruit also contains elements like alkaloids and acetogenin that are known to reduce the risk of renal failure and cancer. The antioxidant properties of custard apple act against cancer-causing cells, without affecting the healthy cells. Bullatacin and asimicin are two antioxidant compounds that have anti-helminths and anti-cancer properties. They help in counteracting the effects of free radicals, thus avoiding cancer. 

5. Lowers the risk of arthritis 

Reduces arthritis

Custard apples are a rich source of magnesium. When consumed, magnesium helps in equalizing the water balance in the body, therefore eradicating acids from the joints. This ultimately helps in reducing the symptoms of arthritis and rheumatism. According to experts, regular consumption of the fruit also helps in fighting muscle weakness. Custard apples also contain calcium which is essential for bone health.    

6. Custard apple for better brain health 

Custard apples contain B complex vitamins in abundance. B complex vitamins are known for controlling your brain’s GABA (gamma-aminobutyric acid) neuron chemical levels. This is what influences different emotions, including depression, irritability, tension, and stress. The B complex vitamins help the brain to calm down, especially when you are stressed about something or are depressed. According to experts, it is a great food to have to protect against Parkinson’s disease. 100 gms of custard apple contains 0.6 gms of Vitamin B6 which is 15-20% of the daily recommended value.  

7. Remedy for inflammatory diseases 

Custard apple is a highly recommended fruit for people suffering from inflammatory diseases like gout and rheumatoid arthritis. The antioxidants present in the fruit can help curb pain related to auto-inflammatory diseases and conditions. Not only the fruit, but the leaves of custard apple have also been known to possess anti-inflammatory properties. 

8. Keeps skin youthful and delays aging 

custard apple-skin-health

Eating custard apple has shown to stimulate and increase collagen production in the body. Collagen is a protein that gives the skin its elasticity, plumpness, and smoothness. As we age, collagen production becomes slow. This results in the formation of crease lines on the skin, sagginess of the skin, and wrinkly skin. Consuming custard apple thickens and stimulates the production of collagen, therefore reducing the fine lines and wrinkles. The compounds present in custard apple slow down the breakdown of collagen, improving the elasticity of the skin and keeping the skin hydrated. The presence of antioxidants in the fruit ensures that signs like blemishes and age spots are delayed. Last but not least, it is essential for the regeneration of the skin cells, which keeps the skin look youthful all the time.        

9. Prevents anemia 

Anemia occurs due to a disorder within the body. It leads to the body having less than regular amounts of hemoglobin or red blood cells in the body. The red blood cells use hemoglobin for transporting oxygen all around the body, allowing the body to perform numerous functions. Lower amounts of red blood cells or hemoglobin result in the blood lacking an adequate amount of oxygen. This makes the lungs and the heart work harder to produce more oxygen. Custard apple is known as a haematinic as well as an expectorant, which helps in dealing with conditions like anemia.  

Best Ways to Consume Custard Apple 

While custard apple is better served raw and fresh, it can be used as seasonings or dressings. You can mix the white creamy pulp with other fruits in salads or can use the pulp as a topping for your ice cream. Now, in this section, we are going to tell you how to make custard apple ice cream at home. 

custard apple ice cream

Ingredients: 

  • Custard apple – 3/4 cup (deseeded)
  • Vanilla essence – 1 tablespoon 
  • 1 Frozen Banana
  • Fresh cream – 100 grams 
  • Milk powder – 1 cup 
  • Milk – 2 cups 

Directions:

  • Add all ingredients in a blender along with 1/2 cup of custard apple and blend till smooth. Mix well until no sediments or lump are formed
  • Fold the remaining custard apple into the blended mix till well incorporated.
  • Take a shallow container, and pour the mixture
  • Cover the container with foil paper and freeze it until it is set
  • Your custard apple ice cream is ready. Serve and enjoy!

Summary

Custard apples are not only delicious but also boast several health benefits. From lowering the risks of arthritis to fighting cancer-causing cells, preventing inflammation, boosting brain health, and more. Custard apple is among the top foods that can help you lead a healthy life. It is filled with mineral, nutrients, and vitamins in the right amounts that make up for your daily recommended intake. You can have it raw or as dressing for salad and shakes.



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NEWS

Health IT companies divided on information blocking rule

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Health IT companies remain divided over a proposed rule by the department of Health and Human Services to make it easier for patients to share health information. The rule is currently in front of the Office of Management and Budget (OMB) and is expected to be finalized in February.

Epic Systems, one of the largest electronic health record vendors by market share, has remained a prominent holdout since HHS rolled out the proposed rule a year ago. The company’s concerns are centered around health apps’ access to patient data, highlighting fears that apps might share family data or collect more health data than patients originally intended.

“By requiring health systems to send patient data to any app requested by the patient, the ONC rule inadvertently creates new privacy risks,” the company wrote in a statement on Monday. “For patients to benefit from the ONC rule without these serious risks to their privacy, we recommend that transparency requirements and privacy protections are established for apps gathering patient data before the ONC rule is finalized.”

Epic’s CEO, Judi Faulkner, circulated an email to hospital executives urging them to voice their disapproval for the proposed rules in their current form, according to a report by CNBC. She also reportedly told Politico that her company might sue HHS if the final version of the data blocking rules “are as objectionable as she found in their draft versions.”

In an emailed statement, Epic wrote that the company had “no interest in pursuing a lawsuit.”

“Our goal is to work with HHS and the Administration to fix the proposed rule and make sure it is a good one,” the company stated.

Notably, Epic’s heavyweight competitor, Cerner, appears to be in favor of the proposed rule. The company is part of a group of stakeholders called the Carin Alliance that met with the OMB on Monday, asking that the agency finalize the proposed rules “without further delay” and with the assumption that the public and private sectors “can work together to improve and build upon the rules after they are released.”

Two representatives from Cerner were expected to attend on Monday, as well as members from Blue Shield of California, Humana, Walgreens, Google, Apple, Microsoft and several hospital systems and digital health companies.

Further solidifying the company’s position, Cerner CEO Brent Shafer tweeted on Monday, “Let me be abundantly clear: Cerner embraces interoperability and the flow of information across disparate systems and health care entities. We fully support the proposed rule and the rulemaking process.”

 

Azar defends against ‘scare tactics’

HHS Secretary Alex Azar defended the proposed rule at the Office of the National Coordinator for Health Information Technology’s 2020 meeting.

“At this point, we could practically turn HHS senior staff meetings into a roundtable about frustrating health IT experiences,” he said in prepared remarks. “I would suggest that means we have a serious problem—and that scare tactics are not going to stop the reforms we need.”

He pointed to recent experiences of his own as evidence that the current system isn’t working.

Last year, Azar said he visited three different providers that were all part of the same health system. Yet they still didn’t have interoperable records. At one point, the hospital planned to switch his medication to a more powerful statin.

“I told them I didn’t want to do that—but sure enough, somehow that information wasn’t incorporated into my record and, that night, I got a cup of pills with the drug I’d said I didn’t consent to taking,” Azar said. “Health records today are stored in a segmented, balkanized system, and it’s not just affecting the patient and provider experience — it’s affecting care.”

It’s also worth noting that healthcare providers already have a legal requirement to make patient records accessible; first, under HIPAA, and later reinforced by the 21st Century Cures Act, which was signed into law in 2016. The proposed rule adds teeth to those requirements: Health networks and information exchanges that do not comply would be subject to penalties of up to $1 million for lack of interoperability.

“The implications of noncompliance are pretty significant with the penalties,” said Mariann Yeager, CEO of the Sequoia Project, a nonprofit created to advance interoperability. “I think it will uncover trying to get to the bottom of more nuanced cases of information sharing.”

The Sequoia Project released guidance for the proposed rule on Monday. In it, the organization stated it will take years for take years for the specifics of enforcement to become clear. The guide also noted that smaller clinician practices may have a harder time obtaining the needed expertise and resources to follow the law, and that some organizations may have high volumes of requests for information.

As for privacy concerns around apps, the Sequoia Project noted that physicians and other providers will “continue to view themselves as stewards of patient information and have concerns about vetting apps and API access,” despite recent guidance that patients alone are liable for their health data once they download it.

Yeager acknowledged that for healthcare organizations to become compliant with the proposed rule, it’s not a one-size-fits-all process.

“There’s not really a single checklist,” she said in a phone interview. “I think it’s going to take time. It’s complex. It’s not just a compliance lens. Workflow, business practices, those all take careful consideration.”

 

Photo credit: ipopba, Getty Images



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FITNESS

7 Health Benefits of Fennel Seeds and How it Aids in Weight Loss:

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India being one of the largest exporters of fennel seeds/saunf (as it is popularly known), uses it voraciously due to all the benefits it provides. People from diverse cultures prefer consuming fennel seeds owing to its various medicinal properties. For instance, Indian families often consume fennel seeds after having their meal for healthier and faster digestion.
Fennel seeds are often interlinked to ‘longevity’ and are known for offering a wide range of nutritional properties that aid in improving the well being of a human body. Moreover, fennel seeds offer a concentrated source of different minerals that are vital for the regulation of blood pressure as well as for the retention of water inside our body. 

Table of Contents

What are Fennel Seeds?

Fennel seeds have a crunchy texture on the outside with a mildly sweet flavor. It is also widely used as a mouth freshener. Fennel seeds closely resemble anise seeds in terms of appearance, and are extracted from fennel plants. They contain multiple nutrients like Vitamin K, Vitamin E, manganese, copper, zinc, and phosphorus, and is a good source of Vitamin C. One serving of fennel seeds contains 1% of the RDI (Recommended Dietary Intake) for Vitamin C, which acts as a dynamic antioxidant for your body, protecting your skin from any damages caused by the sun, smoke, or pollution.

Nutritional Facts of Fennel Seeds

Fennel seeds are usually consumed in the quantity of one tablespoon per serving, and the nutrition value it provides can be found below:

Nutrients Nutritional Value (per tablespoon – 6g)
Calories 19.8
Fiber 2.3 grams
Carbohydrates 3 grams
Protein 0.9 grams
Fat 0.6 grams
Cholesterol 0 grams

Let’s take a further look at some other details about fennel seeds, and understand how the seeds can help us in maintaining our diet and meeting the goals we have set for ourselves. 

Benefits of fennel seeds

Fennel seeds contain powerful antioxidants and phytonutrients that makes them a highly nutritious source with many health benefits, which are as follows:

1. Regulates blood pressure

regulates blood pressure

The Journal of Food Science published a study which showed that chewing fennel seeds helps in increasing the level of nitrite in saliva. Nitrite is a natural element that keeps a check on the blood pressure levels. In addition to this, fennel seeds are also rich in potassium which helps in controlling the blood pressure and heart rate. 

2. Great for skin problems

fennel seeds cures acne

Regular consumption of fennel seeds provide minerals such as selenium, calcium, and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. These minerals impart a cooling and soothing effect on the skin, providing it with a healthy glow. Fennel seeds also offer various ayurvedic properties that help in treating other skin ailments like rashes and dryness. Applying a paste of fennel seeds is highly beneficial for the skin as the aforementioned minerals are absorbed by the skin, and keeps it moist, clean, and healthy.

3. Purifies Blood

The vital fiber and essential oils in fennel seeds are considered highly useful for flushing out sludge and toxins from our bodies, thereby, helping in cleansing the blood which further helps in optimum absorption of nutrients in the body. The polyphenol antioxidants in fennel seeds also have anti-inflammatory properties that help in fighting various bacteria and viruses, keeping you safe from various diseases.

4. Helps in improving eyesight

Fennel seeds helps improve eyesight

Adding a couple tablespoons of fennel seeds to your diet regularly can help in enhancing your vision. They contain a high amount of vitamin A, an essential component for excellent vision. In ancient times, extracts from fennel seeds were used for treating people who were affected with glaucoma.

5. Reduces water retention and suppress appetite

Drinking fennel tea regularly helps in flushing out excess fluids from your body. Fennel tea works like a diuretic. Moreover, it also helps in reducing the chances of urinary tract diseases and removing toxins from the kidney. It also includes diaphoretic properties that help in stimulating perspiration.
One more advantage of drinking fennel tea is that it helps in suppressing appetite. Consuming one cup of fennel tea, releases essential oils which helps in suppressing hunger.   Fennel tea is suggested by many dietitians before meals to suppress the calorie intake for weight loss.

6. Vital for Bloating, IBS, Indigestion, and Constipation

Fennel seeds can act as a vital source for curing constipation, bloating, and indigestion as they contain essential oils like anethole, fenchone, and estragole that contributes to the anti-inflammatory and antispasmodic properties. These elements help significantly in breaking down the food in the body, and keeps your digestive system functioning smoothly. People who suffer from IBS would highly benefit from the fennel seed extracts. The oils help in kick-starting digestion by promoting the working as well as the production of gastric juices and enzymes, keeping your digestive tract healthy.

7. Reduces risk of cancer

The seeds contain powerful, free radical scavenging properties. Due to the presence of antioxidants, fennel seeds help in neutralizing free radicals that are responsible for developing cancer. Hence, it helps in beating the oxidative stress along with protecting the body from different cancers of the breasts, stomach, and skin. It offers a chemo modulatory effect on the patient. 

Fennel seeds and weight loss

fennel seeds and weight loss

Fennel seeds are often considered as an essential food item to include in diets for losing weight. Consuming it regularly along with an active and healthy lifestyle helps in losing extra pounds. Weight loss is just one of the various advantages of adding fennel seeds to your everyday diet. These tiny seeds have a ton of powerful nutrients that keep a human body healthy. Here are some ways by which fennel helps in reducing the few extra pounds in your body.
Fennel seeds are very rich in dietary fibers, which slow down the digestion process. This means that after consuming one serving of fennel seeds, you won’t get hungry anytime soon, which can avoid  overeating. Additionally, with the presence of antioxidants, fennel seeds help in improving the body’s absorption power for vitamins and minerals. Another advantage of the antioxidants is that they help in breaking down the fats and carbs in the body, helping you in avoid gaining extra pounds.
Fennel seeds also have diuretic properties which will help you in flushing out the toxins and other harmful liquids from your body. A much more preferred alternative to fennel seeds tea is a fennel seeds drink called the Variyali Sherbet. This tangy drink is a common drink in India, and is usually consumed in the summers to keep the body hydrated and cool. Not only does Variyali Sherbet help in weight loss, but it also helps in detoxifying the body, getting rid of acidity and reducing stress. This can be attributed to an endless list of antioxidants present in fennel seeds like zeaxanthin, lutein, beta-carotene, chlorine, manganese, zinc, selenium, phosphorus, and more that are known for protecting the body against oxidative stress and improving the metabolic rate of a human body.

Here’s the recipe to make one glass of Variyali Sherbet:

Ingredients required:

  • 1 cup of fennel seeds
  • 2 cups of water (500ml)
  • 1.5  cups of rock sugar
  • 5 soaked cardamom
  • Black salt
  • Ice cubes

Instructions:

  • Grind fennel seeds and cardamom into a fine powder in a food processor or mixer  grinder.
  • Now soak the fennel and cardamom powder for nearly 8 hours in 2 cups of water. 
  • Next, the rock sugar needs to be grinded into a fine powder.
  • Strain the soaked fennel and cardamom powder liquid into a container
  • Add a pinch of black salt in the container
  • Add the powdered sugar and stir for 30 seconds
  • Serve in a glass with ice cubes

Nutritional value of a normal glass (240 ml) of Variyali Sherbet:

Nutrients Nutritional Value
Carbohydrates 2.9g
Proteins 2.9g
Fibers 7.3g
Magnesium 15 mg
Vitamin B-6 0.041 mg
Iron 0.64 mg
Vitamin C 10.4 mg
Calcium 43 mg
Vitamin A 838 IU
Sodium 45 mg
Potassium 360 mg

Summary

In India, fennel seeds are quite popular among people as the seeds can miraculously treat an endless list of digestive ailments that include colic in infants, intestinal gas, heartburn, and more. You can even use the seeds as a mouth freshener after you have a hearty meal. Hence, we can see that fennel seeds offer a wide range of benefits that makes it very popular among people.
So, the next time you’re thinking of incorporating a food item into your diet with multiple health benefits, you should consider fennel seeds as they would fit in perfectly with your long term or short term health goals. 



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HEALTH

Carb and Weight Loss Myths Debunked by Dietitians

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Keto and low-carb diets aren’t going away anytime soon. People definitely find weight-loss success, but registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook warns that restricting your diet in general, and cutting out carbs specifically, can not only cause binge eating, but as soon as you start eating carbs again, you’ll regain the weight. Don’t fear carbs! If you’re trying to lose weight, understanding these carb myths can actually help you lose weight.



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