What Should One Eat While being on a Keto Diet?- Complete Checklist

Keto Diet

It is essential that we start losing weight as soon as possible. As we had talked about the prospects of using a Keto Diet in the last blog, ‘How can Keto Diet be Highly beneficial for Weight Loss?’, we shall discuss as to what should one eat while being on a Keto Diet Plan. Before we move ahead on the blog, let us set a parameter of adherence on a Keto Diet. It is one such diet plan where you must always be ready to face several difficulties. These difficulties, however, will lead on to a perfect weight and fat loss program for you all. To start the keto diet, you would need a plan and lots of perseverance to it. It is upon you to decide what you eat and how fast you want to get into a Ketogenic state. In this diet chart, you need to have lesser Carbohydrates in your diet to start shedding the weight.

Keto Diet Chart: Do’s and Don’ts’s

Related image

While following the Keto Chart, you need to take Carbohydrates in the limit. These carbs come from some vegetables, nuts as well as dairy products. Here you must refrain yourselves from eating refined products such as wheat (Bread, pasta, and Cereals), starch (Potatoes, beans, and legumes) or any such fruit. But there are some exceptions also in the form of avocado, star fruit, and berries which you can take in moderate quantities. You must know that Ketogenic diet is high in Fats, moderate in Protein and very low in Carbohydrates. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Food Products You Must Avoid on Keto Diet

Image result for Food Products You Must Avoid on Keto Diet

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Food Products Which You Can Eat on Keto Diet

Image result for Food Products Which You Can Eat on Keto Diet

  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Leafy Greens – spinach, kale, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy – hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycaemic impact berries
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

How Will the Function without carbs on a Keto Diet?

Image result for keto diet

Carbohydrates are important to the body, but they are not that important. Once on a Keto diet, one should consider lowering the intake of carbohydrates in the everyday diet. The lower you take the carbohydrate intake and glucose levels, the better will the results be. It is important that you start reducing the carb intake and keep a track of total carbs and net carbs intake. Once the body is devoid of the carbohydrates, the body will convert the fat into ketones. That state is called as Ketogenic state leading up to weight loss and muscle resurgence. Here you also need to have more of proteins to fill in the calories for the day.

Fats are more satiating diets but once you feel hungry after sometimes, you can get on with nuts, seeds, cheeses or peanut butter to get yourselves going.

What for Vegetarians on Keto Diet?

Image result for vegetarian Keto diet


For a Vegetarian Keto diet, there are often options available. For vegetarians, much of the meal should cover proteins with an extra side of fat. Broccoli and cheese, Steak topped with a knob of butter, and a side of spinach sautéed in olive oil can be a plausible option also. Here is a list of low carb vegetables which you can take once being on a keto diet-

  • Spinach (Raw)
  • Bok Choi (Raw)
  • Lettuce (Romaine)
  • Cauliflower (Steamed)
  • Cabbage (Green Raw)
  • Cauliflower (Raw)
  • Broccoli (Florets)
  • Collard Greens
  • Kale (Steamed)
  • Green Beans (Steamed)

For vegetarians who want to go on a keto diet, the dietary restrictions can sometimes become insane. You need to plan your diet and follow it strictly for the next days.

How can Keto Diet be Highly beneficial for Weight Loss and Cholesterol Levels?

Image result for keto diet

More than half of the population of the United States suffer from some form of obesity. Half fat diets, late night work shifts, and improper habits have all led to the problem equally. Most of them belong to the early 40’s and in their late 30’s. so, what should they do to lose weight quickly and without the loss of appetite and health? How should they manage a proper fat intake as well as loss of extra ones? Well, the answer might lie in taking the Keto Diet, often prescribed by the dieticians and weight loss experts. Let us check out what exactly the Keto Diet is and how beneficial can it become for weight loss?

What is Keto Diet and its Parameters?

One can define a Keto Diet as a low carb diet where the body produces ketones in the liver. The production of ketones can then further be used as energy to carry out body functions. There can be many names to keto diets such as Ketogenic diet, low carb diet or high fat (LCHF) etc. This diet chart follows the formula where the body produces glucose and insulin when you eat something high in carbs. Now, Glucose can be converted easily to use as energy and can be chosen over any other energy source. So, in normal consumption, glucose is the primary source of energy for the body. the fats are then stored and thus the body becomes body bags.

Image result for keto diet

In the Keto diet, the intake of carbs is lowered, and the body is induced into a state known as Ketosis. This is a natural process where the body initiates to help us survive when the food intake is quite low. So, to avail the change, the body starts producing Ketones from the breakdown of fats in the liver. The end goal for the keto diet is to force the body into this metabolic state thereby breaking down the fat internally. Here you don’t have to starve of calories but that of carbohydrates.

What are the benefits of a Keto Diet?

Image result for keto diet

There are heavy benefits with the use of Keto diet as the primary source of intake. From direct weight loss to increasing energy levels are some of many benefits of a keto diet. Check out some of the benefits of using a ketogenic diet –

Weight Loss

Image result for Weight Loss

The Ketogenic diet uses the body fat as energy source and hence there would be obvious weight loss as well. Once on the diet, the insulin level will generally drop and turns the body into a fat burning machine. Research-wise also, the ketogenic diet has shown better promises than low-fat and high-carb diet in longer terms. Some people use the keto diet as a machinery to reduce weight in a limited time frame without having any adverse impact on their bodies.

Controls Blood Sugar and Mental Focus

A keto diet will naturally reduce the blood sugar levels due to the intake of different kinds of food products. It can be a real help to prevent diabetes compared to low-calorie diets. For the pre-diabetic stages and Type II diabetes patients, keto diet would be a great help to ward off the inevitable. Some people also use Ketogenic diet specifically to increase their mental performance as Ketones are excellent for brain health. With the lowering of carb intake, there would be a certain decrease in the blood sugar levels as well. Combining these together, there can be an utmost increase in focus and concentration.

Increasing Energy Levels and Normalizing Hunger

Related image

If Ketones serve as the energy source of the body, it would have more rejuvenation during the entire day. When you have a higher dosage of fat in your diet, it might be satisfying but after some time, you can feel the hunger again.

Cholesterol benefits

Some blood pressure issues associated themselves with excess weight, which is a bonus since keto tends to lead to weight loss. If you have high blood pressure or other blood pressure issues.

Insulin Resistance

Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, the ketogenic diet can help people lower their insulin levels to healthy ranges.

Disclaimer: All Images have original attributions unless otherwise stated so.

5 Exercises Which Help you to Improve your Postures – Check out

Improve your postures

In the modern world, everyone is dying to have a perfect posture. It is an indication of one’s fitness level. It is also vital for balancing and maintaining the center of gravity of the body. While it can be the indication of a fitter body, it also increases the levels of confidence to next level. Postures become even more important when you are exercising or a constant fitness freak. If you work out in a wrong posture, it can lead to injuries let alone the desirable postures. There are various ways to improve your postures through some simple exercises. These exercises include some easy-to-lift weights making life easier. You will mostly have to do some balance-specific exercises to improve your postures.

What are the important Do’s to Improve your posture?

Image result for Postures during exercises

To improve your posture, you need not do heavy lifting or kickboxing or some tough exercises. These are easier exercises which you do daily but not in the correct of the postures. A wrong posture while exercising can also lead to injuries and be an aberration towards the correct shape. If you do the posture right in your exercises, you can even improve your postures noticeably in just a few weeks. The game is all about the strength and flexibility. Many of us have a flare towards the fitter body and flexible postures, but in the gym, we tend to not listen to the instructors thereby leading to improper postures and shapes.

5 Exercises to Improve your Postures easily

Arm Bar

Image result for arm bar exercise

This is one of the exercises which should be a must on your list of exercises to improve your postures. It is important for the mobility and stability of your shoulders and the spine. If you include some weight in this position, it will make your body more stabilized and ensure the correct alignment of the joints. It allows the movements which are unusual during the constant sitting of the body. this is also the solution to back problems arising out of sitting for long in the offices.

Directions to complete Arm Bar

  • You have to lye down face up on the ground. Now press the kettlebell straight up with your right hand.
  • Now bring your left hand above your head vertically.
  • Here you need to press the right foot in ground and roll over body over until your right knees to land it on the ground.
  • Now straighten the bent leg.
  • Next is a rotation of kettlebell back and forth in the air for at least 10 times for better results.

Goblet Squat

Image result for Goblet Squat exercise

Another important exercise to improve your posture is Goblet Squat. It increases the blood circulation in the lower parts of the body. it would help you to burn down the impacts of gravity and the tendency to bend down.

Direction to complete Goblet Squat

  • You must hold a kettlebell (12 kg for beginners and 24 kg for advanced) in this exercise also.
  • Now start the squat by moving as low as you can without any discomfort.
  • Come back to the same position.
  • Repeat the process for at least 10 times for better results.

Prone Breathing

Image result for Prone Breathing exercise

This is also an important exercise if you are too ambitious to improve your posture. The Prone breathing will help you to improve your breathing also. This exercise helps improve the position of the rib cage while also negating the impacts. The shallow breathing methods will help reduce the space in the shoulder joints.

Directions to complete Prone Breathing

  • You have to lye with your face down and hands under your forehead. Now inhale deeply for at least 5 seconds.
  • Now press your belly against the ground and inhale enough to fill your stomach. Retain this air for another five seconds. Not limit the chest area from expanding.
  • Exhale out slowly through your mouth for 5 seconds. At least repeat this procedure five times for better results.

Farmer Carries

Image result for Farmer Carries exercise

This exercise is highly recommendable if you want to improve your posture to the fullest. Here you must carry weights on both sides of your shoulder to help it distribute evenly. This is an ideal exercise for perfect alignment of the body, proper posture and improving stability. It will also increase your grip strength as well.

Direction to complete Farmer Carries

  • Here you must pick two kettlebells and carry them for 30 seconds.
  • Now keeping your spine straight, you need to walk for 30 seconds or a minute. Then keep the weights down.
  • Repeat the exercise for 4-5 times for getting better results.

Step Back Lunge with Overhead Reach

Image result for Step Back Lunge with Overhead Reach exercise

This exercise will help you increase the motions of the hip, thoracic spine, and the shoulder easily. It will also help relieve the tension in the muscles and relax them simultaneously.

Direction to complete Step Back Lunge

  • Here you must start by standing forward on your right foot and keep the left leg back.
  • Now lower your body by getting the left knee close to the ground.
  • Now reach towards the ceiling with the left arm and go up across the head.
  • Repeat this exercise at least 10 times for getting better results to improve your posture.

Disclaimer: All Images have original attributions unless otherwise stated so.

Neuroendocrine Tumor (NETs): Symptoms, Diagnosis and Treatment

Neuroendocrine Tumor

While you might tremble when you get to know that you have been suffering from Neuroendocrine Tumor. After hearing about a developing tumor in the body, we tend to ask one question from the doctor: Is it dangerous? Well, in the case relating to Neuroendocrine Tumor, it is not at all dangerous and has high curability rate. While it may show up at different places in the body, the symptoms and diagnosis vary as per the place of development. Often the diagnosis and complications change as per the location of the tumor in the body and so does the treatment also. The doctors would most likely suggest a surgery to take out the Neuroendocrine Tumor. In the following article, learn deeply about the endocrine tumors as they grow in different parts of the body.

What is Neuroendocrine Tumor?

One can define a tumor as an out of control mass growing with the change of cells at some part of the body. it might be cancerous (malignant) or benign which has not much effect on the body. A malignant tumor is growth prone and it can grow and spread to other parts as well. While benign tumors can be easily taken out with a simple surgery, malignant tumors can be removed through chemotherapy.

An endocrine tumor is a mass which begins its growth in or near the hormone-producing glands. It grows out the cells which produce hormones, so the tumor also starts to produce hormones sometimes thereby affecting the body parts as well. A neuroendocrine tumor starts growth in the hormone-producing cells in the neuroendocrine system. This system is made up of cells which are a combination of hormone-producing endocrine cells and nerve cells. The Neuroendocrine cells are present throughout the body such as the lungs and gastrointestinal tracts. They are also present in the organs such as stomach and intestines as well as in pancreas. These cells have specific purposes such as regulating air and blood flow through the lungs, hair growth, sex drives and mood rejuvenations as well as controlling the bowel movement.

To understand the impact of the neuroendocrine tumor, you must know the place of their development. It can grow at any part of the body with different impacts and repercussions including paralysis.

What are the impacts of Neuroendocrine Tumor? – Priorities

Related image


Even if these tumors are benign mostly, you should not simply turn a blinds eye towards them. Some of the NETs are cancerous which can spread to other parts as well. Even some form of NETs can start producing aversive hormones thereby impacting the body. most other neuroendocrine tumors are just benign and grow slowly over years. There are certain types of NETs named after the type of cells where they grow or the hormones they make.

  1. Carcinoid Tumors – These tumors grow in the digestive system – the stomach, small intestines, appendix, and rectum. They can also grow in the pancreas, kidneys, ovaries, and testicles.
  2. Pancreatic NETs – These tumors can grow in the pancreatic regions. Some of its types include:
  • Insulinomas – Grows at the hormones controlling blood sugar levels.
  • Glucagonomas – Often cancerous, they grow at a hormone that raises your blood sugar levels.
  • Gastrinomas – Grows at hormone which helps you digest the food. These tumors can happen if you have a rare disorder called Zollinger-Ellison syndrome. Mostly cancerous.
  • Somatostatinomas –  They make too much of a chemical called somatostatin that affects how your body makes other hormones.
  • VIPomas – They grow at a hormone which triggers the release of other hormones, called the Vasoactive Intestinal Peptides (VIPs). Most of them are cancerous by nature.

What are the symptoms of Neuroendocrine Tumor?

Image result for neuroendocrine tumor

Here are some of the symptoms you might see when you suffer from neuroendocrine tumors in your body –

  • Blurred or double vision
  • Confusion
  • Diarrhea
  • Dizziness
  • A fast heartbeat
  • A headache
  • The hunger that’s stronger than usual
  • Rash
  • Shakiness
  • Stomach pain
  • Sweating
  • Weakness
  • Weight loss without trying


As also discussed above, one can feel all or most symptoms while suffering from a neuroendocrine tumor, one can often feel none of them. A symptom will only occur if you are being affected by the tumor and it is cancerous by nature. Rest of the times, you might feel nothing at all.

Neuroendocrine Tumor: Diagnosis and Treatment

Image result for neuroendocrine tumor

While you must always consider a faster treatment, the diagnosis might vary from place to place of impact. When you visit the doctor, they might refer various tests, procedures and scans the confirm the status of the tumor. They will also try to find out if the tumor is cancerous or benign and will accordingly start the treatment. If the tumor has started growing and spreading, the condition is called Metastasis. There are various ways in which the movement and growth of the neuroendocrine tumor can be detected.

For most of the tumors, a biopsy is the only way in which the doctors can know about the affected area of cancer. If the biopsy is not successful, the doctors might also suggest other imaging options to it. Here are the following tests which the doctors might consider to diagnose the NETs –

  1. Blood or Urine Tests
  2. X-ray Imaging
  3. Computed Tomography (CT) Scans
  4. Magnetic Resonance Imaging (MRI)
  5. Biopsy
  6. Molecular Testing of the Tumor
  7. Positron emission tomography (PET) or PET-CT scan

Once these tests have been done, the doctor would be able to successfully locate the tumor and track down its growth as well.

Treatment of Neuroendocrine Tumor

Observation is the key to secure an excellent treatment for the Neuroendocrine tumor. The doctors might suggest a list of treatments to go with the observation of NETs. The treatment for the endocrine tumor will follow on the following leads generated through the tests such as:

  • The type of neuroendocrine tumor
  • If it is cancerous and the stage
  • Possible side effects
  • The patient’s preferences and overall health

Based on the following outcomes, the treatment might differ from stage to stage. Here are the major treatment options available to the doctor in various cases:


It is the easiest of the treatment in this case for both pheochromocytoma and Merkel cell cancer. The doctor will remove the tumor along with some of the surrounding healthy tissues as margins. For pheochromocytoma, laparoscopic surgery may be performed which is the less invasive type of surgery using 3 or 4 small incisions instead of 1 large incision.

Radiation Therapies

There is another method of treatment available for cancerous tissues. One can go for the Radiation therapies using the high-energy x-rays to destroy the cancer cells. This therapy is often prescribed if a neuroendocrine tumor spreads or in a location where performing surgery is difficult.

Other therapies for treatment might include:

  • Chemotherapy
  • Targeted Therapy
  • Alpha-adrenergic blockers

Disclaimer: All Images have original attributions unless otherwise stated so.

Signs of Vitamin A Deficiency in the Body You Must Know

Vitamin A Deficiency

Vitamin A can be the most important of the vitamins for our body. Its presence in the body means utmost protection from several diseases. Around 250 million children suffer from Vitamin A deficiency globally while also triggering other diseases. Vitamin A deficiency can lead to a series of complications such as Night blindness, dry eyes and skin, corneal ulcers and frequent infections to name a few. White or gray spots (Bitot’s spots) are other signs of Vitamin A deficiency. It is a fat-soluble vitamin which plays a pivotal role in various diseases. Also, it works well for eye health, healing wounds, reproduction and bone formation. So, trying inserting Vitamin A rich foods in your diet to make it complimentary.

Vitamin A Deficiency – Some Signs

Image result for vitamin a

While we cannot end talking about its benefits, let us check out the deficiencies arising out of Vitamin A consumptions. To be precise, “Xerophthalmia” is the term used to indicate the range of eye problems triggered by vitamin A deficiency.

Vitamin A deficiency causes Night Blindness

One of the major deficiencies of vitamin A is the occurrence of night blindness. The low levels of it can cause a lack of Rhodopsin, a light-sensitive protein present in eyes. Then the lack of this protein can impair the vision in dim light. The problem, thus, of not able to properly see in the dim light is called Night blindness. If you have trouble driving in dim light or running in the park in the evening or finding a thing in your storeroom, consider that you have a Vitamin A deficiency in you. This is a progressive feature and hence you could feel a deteriorating vision over time. In children, this is hard to notice because they can’t feel anything themselves. So, as a parent, you must test your children by sending them to a dim light room to find if they carry any complication?

Dryness of Eyes

Image result for Dryness of Eyes

Another common problem arising out of vitamin A deficiency is a dryness in eyes. It is usually the first and foremost sign of the deficiency. The glands in the mucous membrane which lines the inside of their eyelids and covers the front of their eyes do not function properly in case of dryness of eyes. This results in the lack of tears and mucus which keep the eye and its membranes wet. This can let the eyes be warier of the night blindness.

Dry Skin, Rashes, and Broken Nails

Image result for Dry Skin, Rashes, and Broken Nails

These are other problems arising out of Vitamin A deficiency with constant fatigue and tiredness. It might seem that they are not specific but prolonged itching and dry skin should make you understand that this is deficiency related. So, the vitamin plays an important role in the formation and maintenance of body tissues and healthy skins always. In the early stages of Vitamin A deficiency, you might notice these things and ignore but you should not ignore it for long. The dryness of skin will extend to your hair resulting in hair loss, skin rashes, acne, mouth sores and cracked lips will become common.

White or Silver Gray Foamy Spots in Eye

Image result for White or Silver Gray Spots in Eye

Further aggravation in the Vitamin A deficiency can lead to the formation of foamy spots known as Bitot’s spots in the white parts of the eye. The spots can become triangular or irregular in shape and appear in all parts of the white eye. They might appear to be slightly raised and look more like skin rather than a mucous membrane. Also, they are formed due to the deposition of keratin because of the dryness of cornea.

Corneal Ulcers and Blindness

Image result for Corneal Ulcers and Blindness

If you do not start treatment early, the Vitamin A deficiency can lead to the formation of Corneal ulcers in the eyes. It may look like a tiny area or have a fluffy appearance too. This can lead to permanent damage to eyesight as well. So, getting treatment in the early stages of Vitamin A deficiency is often necessary.

Disclaimer: All Images have original attributions unless otherwise stated so.

5 Omega 3 Fatty Acids Rich Foods You Must Include in Your Food

omega 3 fatty acids

Omega 3 rich foods are essential food products for our health. Also, they are godly foods for fish lovers as many fishes like salmon, tuna, Atlantic herring, sardines have an excellent amount of this nutrient. There are also vegetarian foods like walnuts, flaxseeds, chia seeds, caviar, tofu and spinach which contain Omega 3 fatty acids. These foods are highly important if you want to keep the Cardiovascular disease at bay. They are also helpful in inflammatory conditions such as arthritis, or even cancer. Also, they help in improving brain development, immunity, cholesterol levels and better skin health. Also, deficiency in Omega 3 fatty acids can result in mood swings, fatigue, memory problems, heart problems, depression and blood circulations.

Types of Omega 3 Fatty Acids – Recommended Intake Gender wise

Image result for omega 3 fatty acids

There are various types of Omega 3 fatty acids and they come in various forms. The most important and prominent ones are alpha-linolenic acid (ALA), eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA). So, fishes are rich in EPA and DHA and that is why doctors recommend eating fishes. ALA can also convert itself to EPA and DHA in our body though the conversion is not very efficient. Also, there is no recommended level of omega 3 fatty acids consumption.

Some of Omega 3 Fatty Acids Rich Foods

Here are some of the foods for both vegetarian and non-vegetarian people –


Image result for Salmon

If your body requires too much Omega 3 fatty acids, then close your eyes and start eating Salmon. It has the highest amount of omega 3 content. fresh salmon might contain more DHA and EPA while a little later the levels decrease. You can use the fish in sandwiches or on a bagel with cream cheese for breakfast. It can be grilled or baked and then taken with some vegetables. Or put in a gravy to have some other meal as well.

Atlantic Herring

Related image

Another fish which is worth more than anything else if Atlantic Herring. It contains excellent proportions of Omega 3 Fatty acids in it to make you healthy. You can take it in with various modes such as grilled or fried or smoked. You might even grow a liking towards a poached herring also which tastes excellently. Use it with some mustard and greens to improve its tastes with roasted garlic and lime or thyme and lime.


Image result for Tuna

A list of Omega 3 fatty acids rich food is incomplete without mentioning Tuna which contains 0.1gm of DHA and 0.04gm of EPA. You can use tuna as casseroles, salads or even tuna melt sandwiches. You can also try having tuna quesadillas or tuna stuffed potatoes. White tuna is richer in omega 3 fatty acid content than light tuna or skipjack which have mercury in them. The FDA suggests to not eat more the albacore tuna.


Image result for Sardines

Sardines are also excellent sources of omega 3 fatty acids. Also, if you want to quickly have your food, then sardines serve as an excellent source to it. You can use sardines to make sardine pate with cottage cheese and yogurt. It can also be used for fritters and fishcakes or use in sandwiches.


Image result for Caviar

Vegetarian delights start with having caviar if you are in desperate need of omega 3 fatty acids and you are vegetarian. Each teaspoon of caviar might have 0.5gm of EPA and 0.6gm of DHA and hence it is quite essential for the health also. You can also try it with seafood or oyster soup with a garnish of some caviar.

Disclaimer: All Images have original attributions unless otherwise stated so. 

Awesome Benefits of Coconut Water for Weight Loss –Try with Some Home Remedies

Coconut Water

As per Ayurveda Coconut Water is an excellent product in various cases and certainly effective in weight loss too. This a nutrient-rich drink which can replace more calorific drinks and even post-exercise sports drink. It can cure several diseases naturally because it is low in calories and fat but the high amount of fiber. Serving 2 cups daily, coconut water can be a real help if you are searching for weight loss nutrition. 1 Cup of it has the following level of nutrition in it.

Coconut Water Nutrition Chart

In other words, drinking coconut water in the morning with an empty stomach can be extremely important for health. Either way, you can also replace your daily juice with it for effective use. But there is one precaution that you must take. Do not over drink it as it also contains sugar and calories as evident from the chart shown above.

Benefits of Drinking Coconut Water

Image result for coconut water

Here are some of the benefits of drinking coconut water daily –

It is less on Side for the Calories

Coconut water does not contain many calories as compared with other fruit juices. While 1 cup of orange juice has 117 calories, it contains only 45 calories. Thus, it is highly helpful for weight loss also. So, you can replace your daily juice quota with it to consume fewer calories there.  A calorie deficit of just about 500 per day is enough to make you lose around 1-2 pounds per week.

The Fiber Content Does not make you Overeat

The Fiber Content Does not make you Overeat as It keeps you full and containing. You don’t have to anything else if you have taken a glass of coconut water in the morning. A cup of coconut has around 2.6 grams of dietary fiber which is enough to keep you from hunger. This means that you are less likely to demand food in the next 2-3 hours or so. Some researchers also believe that eating additional fiber can make a significant difference in your weight loss efforts, to be frank. Also, you must keep one thing in mind. Do not go for packaged coconut water as it can contain preservatives and added sugar or chemicals which can ruin the entire purpose. Rather go for natural coconut vendors to get refreshing coconut water at half the cost. You can find such vendors anywhere in your locality.

Coconut Water is low on the Fat side

Image result for coconut water

Another important benefit of drinking coconut water is it being low in fat content. For someone who’s got their eye on the calories and fat, coconut water is a godsend. Let us check a comparative view of it and a chocolate milkshake. 1 cup of chocolate milkshake can contain 81g fat while the same quantity of it contains 0.5g fat. Drinking coconut water is virtually fat-free. You must then cut on your daily consumption of smoothie, milkshake, or even a chocolate drink. You can drink it without even worrying about the fat content in it.

Healthier Alternative to Sports Drinks

Many people tend to move towards sports drinks or shakes after a workout. But these drinks and juices have high fat and calorie content. It is like jeopardizing your efforts in the gym and or on the field also. Sports drinks contain the right balance of electrolyte and water, but they are high in fat and calorie content and hence it is better than them in all department. It can help you rehydrate faster and replacing some lost salts also.

5 Healthy Breakfast Tips for Everyone in the Busy Mornings

Healthy Breakfast Tips

Breakfast is the most important meal of the day. How many times do we hear this line in our daily lives? Everyone seems to be so much cropped up with this breakfast issue that they tend to lecture us on breakfast. But yes, breakfast becomes the most important meal, yet we tend to not attain it time and again. Healthy breakfasts can enlighten our days and brighten our moods. Think heart-healthy grapefruit, inflammation-fighting salmon, and eggs, fiber-rich whole grain, spices to get your metabolism kick started, or even a savory porridge peppered with delicious golden onion and warming ginger. Because of various reasons such as school, office, and college, we often miss breakfast and it costs dearly. Anyway, there are plenty of healthy breakfast tips that one can encapsulate to never miss it anytime. In the following article, check out some healthy breakfast tips.

Some Healthy Breakfast Tips

Image result for healthy breakfast

Putting together a healthy breakfast in the morning can become a daunting task. But we must learn to get them together or else we miss various things. A little change in your morning habit can increase the longevity of your heart and health. Here are some of the healthy Breakfast tips which you can use to make your mornings awesome.

Boiled Eggs and Egg Products

Image result for Boiled Eggs and Egg Products

One of the handiest breakfast ideas can be eggs. You can not only eat it as a whole after boiling but also as omelets and or scramble it. You can even make French toasts and combine it with some tasty mango ketchup. Moreover, protein is a good way to start the day and eggs provide a lot of them. Also, proteins will not let you feel hungry for a while and you cannot overeat then. Some researchers and nutritionists also suggest an intake of high protein diets as part of healthy breakfast tips.

Sweet or Savory Porridge

Related image

Ayurveda has been a great influence over the breakfast choices these days. As per Ayurveda, a healthy breakfast must include some warming food which is easiest to digest. Porridge is the best breakfast if we go by that standard. You have the luxury of having a traditional oatmeal topping with some fresh fruits or dates. Also, you can try eating millets or oats in the savory porridge with cumin, fenugreek seeds, some onions, fresh ginger, and ghee.

Salmon and Other Lean Proteins

Image result for Salmon and Other Lean Proteins

Proteins are the easiest and most comfortable breakfasts that you can take every morning. You can try eating fatty fish products or fishes like tuna or salmon to get the important omega 3 fatty acids. This can protect the body from inflammation, lowering your risk of heart disease, arthritis, and cancer. You can also add some fresh veggies or eat scrambled eggs.


Image result for Yoghurt

Yogurt is another means that you can go for as in your Healthy Breakfast tips list. It contains a probiotic which contains good bacteria beneficial for your gut. The lactobacillus strains help improves mucosal immune function thereby reducing the possibility of illness. It can shy away from the diseases which impact the respiratory system, urogenital tract and digestive tract. But you should avoid sugary flavor yogurts.

Whole grain bread

Image result for Whole grain breads

This is also an important healthy breakfast norm as also stated by various dieticians and nutritionists. It has some useful carbs and it is better to take them here than to stuff it from outside. You should try having healthy fiber-rich foods like whole grain bread or spelled or oatmeal porridge to start your day with a bang.

Carotenoid-Rich Foods You Must Add to Your Diet to Remain Healthy

Carotenoid-Rich Foods

Carotenoids-Rich Foods are a must if you are planning your diet meticulously on nutrition only. You can get Carotenoid in bright red, orange, carrots and yellow fruits from which these fruits derive their color composition. Some vegetables such as Red peppers, pumpkins, green leafy veggies, raw papaya, and tomatoes too contain Carotenoids. These Carotenoid-rich foods help in the formation of Vitamin A in the body while also producing lutein and zeaxanthin. These minerals protect the eyes while also lowering the Blood pressure.

Whichever are the Benefits of Carotenoid-Rich Foods?

Image result for carotenoid rich foods

The Carotenoids, an organic antioxidant pigment which is found in the Plants, algae, fungi, and bacteria from where they get their color. These have some outstanding benefits which link to the prevention of cancer also. Since we humans do not produce carotenoid in our body, we must receive them from outside. There are six types of carotenoids found in nature. They are as follows:

  1. Provitamin A Carotenoids, comprising alpha (α) carotene, beta (β) carotene
  2. Lutein and Zeaxanthin – Protect eyes and prevents cataract and macular degeneration
  3. Lycopene, a red pigment in fruits and vegetables – helps lower the blood pressure and hardening of arteries

Some of the Carotenoid-Rich Foods

Here are some of the Carotenoid-rich foods available on the market readily –


Image result for Carrots

Carrots are an excellent source of carotenoid as evident from the name itself. A half cup of cooked carrots can contain up to 6499 mcg of β-carotene and 2945 mcg of α-carotene. You can even use the carrots in stews with meat or beans or in soups or as salads or whole also. You can enjoy it as juice and nutritious drinks or combine it with some oranges for taste. Just a cup of carrot juice has 21955 mcg of β-carotene, 10247 mcg of α-carotene, 786 mcg of lutein + zeaxanthin, and 5 mcg of lycopene.


Related image

Another Carotenoid-rich food source is Pumpkin. You should consider having pumpkin at any time of the year because it is an excellent source. Pumpkin can be used as various product and in combination with other vegetables as well. A single cup of boiled pumpkin can contain 6652 mcg of α-carotene, 5135 mcg of β-carotene, and 2484 mcg of lutein + zeaxanthin. You can use it in soups, curries, stews as well as desserts.

Green Leafy Veggies

Image result for Green Leafy Veggies

Not only carotenoids, green vegetables are powerful resources of mineral and nutrients. They are rich in yellow and orange carotenoids. A large amount of chlorophyll present in them overpower and hence they look green. But green veggies do not only mean spinach and there are lot more vegetables containing carotenoids. You can even try Kale, collards and even turnip greens in vegetables or soups or pasta, stir-fries, and salads.


Image result for Tomato

Tomato provides the majority of lycopene which is an important element of carotenoid. Hence it comes right on the top of carotenoid-rich foods list. It can be used as the basis of any diet we take like the vegetables or tomato soup. The best part with Tomato is they tend to retain the amount of carotenoid content even after processing and cooking. Tomato canned, puree, 1 cup: 54385 mcg of lycopene and 765 mcg of β-carotene18

Disclaimer – All Images have original attributions unless otherwise stated so. 

5 Sleeping Pills Side Effects You Must Know About to Avoid them

Sleeping Pills Side Effects

It is to right to say that the present world hardly sleeps. Mobile phones, work from home and work pressures do not let them sleep easily with a heavy burden. It is easier to say than to feel the work and family stress. Most of the people then resort to taking Sleeping Pills which impacts their mental stability at all times. It seems enough to them to have sound sleep but Sleeping pills side effects are more than any benefit it provides. Some of them can be daytime drowsiness, nightmares, hallucinations and even headaches too. You might also get an addiction to sleeping pills also before going to bed every night.  The overdose can certainly take you to coma or worst, death. Hence you must always know the Sleeping Pills Side effects. Here are some of them –

Sleeping Pills Side Effects

Related image

The sleeping disorder impacts around 50 to 70 million adults in the United States as per the Centers for Disease Control and Prevention. It has now been given the title of a public health problem by the CDC. While less can cause fatigue, the use of sleeping pills has altogether different algorithms of impact.  Some of the Sleeping Pills Side Effects are as follows:

  • Daytime drowsiness
  • Hallucinations and nightmares
  • Worsening sleep apnea
  • Drug dependence and addiction
  • Aches and pains
  • Increased risk of dementia
  • Risks from improper use

How does the Sleeping Pill Inflict Sleep on People?

Image result for Sleeping Pills Side Effects

There are two kinds of prescription sleeping pills available in the market – Benzodiazepines and gamma-aminobutyric acid. The Benzodiazepines like lormetazepam, diazepam, temazepam, nitrazepam or loprazolam promote sleep-promoting receptors in the brain. Unfortunately, people become addictive to them if used for even a small period. The gamma-aminobutyric acid target more specific sleep receptors than Benzodiazepines. They are less addictive but have more side effects. Either way, sleeping pills side effects can never be ignored at any cost. Often doctors prescribe sleeping pills for people heavy in pain but soon they become addictive to that also.

Sleeping Pills Side Effects – A Closer Look

Image result for Sleeping Pills Side Effects

Often doctors don’t prescribe sleeping pills unless the patient is finding it very hard to sleep. But the patients should never ignore the Sleeping pills side effects. You should use sleeping pills only if you are suffering from insomnia requiring cognitive or behavioral treatment. Some of the Side effects are as follows:

Hallucinations and Nightmares

Image result for Hallucinations and Nightmares

One of the biggest Sleeping Pills Side effects includes Hallucinations and Nightmares. Some sleep inflicting medicines such as zaleplon, zopiclone, and zolpidem are very powerful and cause such unnecessary tendencies. These cause delusions or hallucinations in some people while most complain of nightmares after using these drugs.

Decreasing Sleep Apnea

Related image

Using Sleeping pills can even worsen Sleep Apnea if you are already suffering from it. This is a condition when you are either partially or fully blocked while sleeping and you awake with sudden jolt due to dropping levels of oxygen in your blood. This is often combined with a falling or sliding feeling in the dreams and you suddenly get up. But using sleeping pills to avoid such circumstances can become unhealthy at times. They might make things worse for you that already.

Dependency, Addiction and Body Ache

Sleeping pills are like sweets and toys. You can get readily addictive to them on some nights only. Then you become completely dependent on the sleeping pills every night. You cannot then sleep without this drug and that is a worse condition. That is the worst Sleeping Pills Side Effects. You should even avoid prescription pills if you feel natural at sleep. Also, after a long-term use, you might feel body aches or headaches or joint pains and fatigue.

Increasing Risk of Dementia

Benzodiazepines are known to have links to Alzheimer’s disease type Dementia. They elevate such risks if the patients decide to take more of the pills. The researchers believe that long-term use of the drug’s link as a Public Health Concern. You must regulate the use of such drugs if you can at all times because their link up can cause severe health issues.

Risk of Death

Image result for Risk of Death by insomnia

Consuming regular dose of such medicines can cause death too, reveals the researchers and doctors. If not death, they tend to raise the concerns of mortality with the increase of drug intake. Such medicines include antihistamines, barbiturates, benzodiazepines, and medication like zolpidem, temazepam, zaleplon, and Zopiclone. The patients must refrain from using these drugs for liver longer lives. Also, the risk tends to increase if the usage is improper and or with a higher dose or improper ones.

Other ways to Sleep Better and Avoid Sleeping Pills

Image result for yoga

One should try to avoid sleeping pills as much as they can to avoid Sleeping Pills Side effects. There are various other ways in which you can sleep easily and without using sleeping pills. some of them are as follows:

  1. You must fix a proper bedtime and wake up time. Then plan your daily activity according to that only. Strict adherence will lead to proper follow-ups.
  2. Drain yourself out with exercises and running or physical exercises.
  3. Refrain away from using mobile phones or any sort of gadget at bedtime.
  4. Try to meditate or do yoga for that purpose.
  5. Do not try to focus your mind on anything. Any form of stress can lead to no sleep. So, try avoiding that.

Disclaimer: All Images have Original Attributions unless otherwise stated so.