• Diet Plans
    Food ingredients that reduce excessive mucus production

    Dealing with common cold and flu can often get tiresome, mostly because of the presence of excessive mucus in the body. Usually mucus is present in our body in a healthy quantity, and its primary job is to protect your body from infections. But an overproduction of mucus in the lungs can happen because of bacterial infections or some malfunction in the lungs. This can result in congestion, stuffed nose, and inconvenience while breathing or swallowing. If you are dealing with a viral cold or flu then you should definitely maintain a stringent diet regime for a few days.

    If you are wondering about what kind of diet you should follow, then here are some of the food elements that you should include in your plan.
    Ginger If you are experiencing any inflammation in your lungs, then have some ginger to relieve it. Include this element in warm fluids like tea, broths, or soups. Apart from reducing international swelling, ginger also strengthens the overall immunity of your body.

    Chicken soup Grandma’s first choice, a bowl of hot chicken soup can help you clear your irritated throat and lungs. The warm soup will help in thinning mucus in your body, gradually soothing your internal organs. Make sure that you avoid a canned chicken soup product, as a soup prepared at home will be more effective in healing you.

    Onions Onion is a brilliant anti-inflammatory and anti-bacterial food element that helps the lungs to successfully expel the overproduced mucus. You can make a tonic using onion and sugar, or include in your meals. You can also make use of an onion as an inhalator.

    Herbal teas If you are a tea connoisseur, it’s time that you put it into some good use. Regularly having a cup of herbal tea can calms down the lungs and reduces your tendency of coughing up mucus excessively. Including flavors in your tea like ginger, lemon, honey, clove, peppermint, chamomile, etc. can subdue your cold.

    Spicy food Spicy food helps breakdown the mucus in your lungs at a faster rate. You can relish spicy chilies or sauces in your meals. Just ensure that you don’t overdo this process. Only have small portions of these hot elements until you gain some relief.

    It would be great if all your meals are prepared at home. Along with the above-mentioned ingredients, have plenty of fresh greens, vegetables, and fruits. Remember to stay hydrated and get an adequate amount of sleep as well. Make sure that your anti-mucus diet plan excludes all milk products, chocolates, oily/fried food, refined sugars, bananas, oranges, alcohol, and red meat.

  • Diet Plans
    Atkins diet for weight loss

    Everyone wants to look good and fit in their best pair of jeans. But if you are overweight, it takes a lot of effort to shed those extra pounds. Along with a good workout session, you also need to eat healthy to lose weight effectively. When we talk about eating healthy, many people get confused about what to eat and what to avoid. A good diet plan called the Atkins Diet chalked out by a cardiologist, Dr. Robert C. Atkins helps to achieve our weight loss mission quickly.

    Overview of Atkins diet
    This diet has gained popularity over the years to work wonders for people who are finding it difficult to lose weight. This is one of the first diet plans that entered the market as the weight loss diet plan. This diet has low carbohydrates meal plan that makes you lose weight fast.
    Limiting your intake of carbohydrates changes the metabolism of the body. This process is called ketosis where the body stops metabolizing the glucose as energy and instead, starts converting the stored fat into energy. The main purpose of this diet plan is to change your eating habits, thereby helping you lose weight while improving your health conditions.

    The Atkins diet plan works in three phases.

    Phase 1
    This phase is very strict. In this step, you eliminate almost all the carbohydrates from your diet. You will just eat 20 grams of carbohydrates in a day, that too in the form of vegetables. You are allowed to eat only 10% of foundation vegetables like broccoli, asparagus, celery, green beans, cucumber, and peppers. Your diet includes good portions of protein from fish, poultry, cheese, eggs, and meat. Your intake of sugar, fruits, grains, bread, alcohol, pasta, baked goods, and nuts is restricted. This phase is followed for 2 weeks before moving to the next phase.

    Phase 2
    In this phase, you still continue to restrict your carbohydrates intake from foundation vegetables to minimum. Nutrient-rich fruits like berries, nuts, seeds, and vegetables are slowly added to the diet. You continue to eat like this until you are 10 pounds away from your target weight.

    Phase 3
    When you enter the 3rd phase, you gradually start to eat a little of other foods like starchy vegetables, fruits, and whole grains. You are allowed to add 10 grams of carbohydrates every week. But if you see that you are gaining weight when you reintroduce carbohydrates to your diet, you need to stop eating them at once. You follow this diet until you reach your goal.
    Once you reach your target weight, you need to maintain that weight by continuing to eat light. If you stop eating healthy and switch back to your normal eating habits, you will start putting on those pounds again in no time.

  • Diet Plans
    How useful is it to have a gluten free diet?

    Gluten is a blend of a variety of proteins that are found in grains like barley, wheat, and rye. Gluten is mainly used for baked goods as it provides texture and chewiness to the baked products. It is also added to soups and broths to make them thicker, and as a protein supplement and flavor enhancer. Since some people might be allergic to gluten products, it becomes essential for them to follow a gluten free diet. The main reason behind following this diet is that the body that is allergic to gluten cannot digest the gluten protein. Gluten foods do not taste really good and so extra sodium, sugar, and fat are added to make up for the taste.

    Importance of gluten free foods
    Not many people are aware of the benefits of gluten-free foods. They are indeed healthier options and are mostly suggested by nutritionists. Further, the use of gluten in the dough makes it elastic. Many fitness freaks prefer to eat food which is gluten free to be able to reduce weight. Gluten free diet makes people go on a strict diet and avoid the intake of junk food rich in calories.
    The other things that must be avoided by people on a gluten-free diet are bread, biscuits, and cereals as they are stapled gluten products. Intake of fresh vegetables and fruits that are gluten-free and low-calorie foods is preferred. This diet is very important for individuals suffering from gluten intolerance, and reducing the amount of gluten in the diet improves the digestive health too. The other benefit of including gluten free foods in the diet is it improves the mood of a person and assists them to concentrate and focus better.

    Gluten free snacks
    You can get ideas for gluten free meal plans from the internet that can be followed properly to achieve the goal of weight loss. These meal plans are made available based on 5 different calories levels and are delicious as well. When you get hungry, you can opt for gluten-free snacks to satisfy your craving for food. Some of the snacks that can be included are gluten free cookies, candies, fresh fruits like banana, apple and grapes and energy bars.

    Gluten free foods
    Some of the grains that come under the list of gluten free foods are rice, corn, cassava, tapioca, soy, potato, beans, sorghum, millet, and quinoa. The grains can be enjoyed in a variety of ways and it is very easy to buy them from your nearest grocery store.
    Cheap gluten free foods can also be purchased online easily. The healthiest and most cost-effective way to follow the gluten free diet would be to include these gluten free foods in your diet like red meat, poultry, fish, and eggs. It is a little difficult to cut out gluten from the diet but many healthy and natural foods can be prepared without gluten products.

  • Diet Plans
    Food that you should eat to reduce muscle cramps

    Most of us have experienced a muscle cramp, at least once in our lifetime. And everyone will accept, this pain is not less than a thousand needles piercing through. The excruciating pain can leave you cringing for several minutes and leave you motionless for a while.

    There are several reasons that cause your muscles to strain in such a way and these include wrong exercise practices, dehydration, diabetes, etc. But the consumption of the right type of foods will indubitable rest and relief from muscle cramps in the long run.

    Quinoa: Quinoa is a type of grain that is very similar to rice and has gained popularity in these recent years, for all the right reasons. To be cooked and eaten in a way that is very similar to rice, quinoa contains loads of magnesium that is good for your muscles.

    Bananas: Bananas come packed with potassium and this mineral a good source that strengthens your muscular function. Potassium supplements may lead to an overdose which is not good and getting this mineral through natural foods it better. Foods such as sweet potatoes and melons too can lend your body good amounts of potassium.

    Dairy: Dairy products such as milk, low-fat yogurt, cream, etc give your body good amounts of calcium. Calcium keeps your muscles from contracting. Moreover, calcium deficiency can cause muscle spasm that leads to the muscles getting cramped. Having a glass of milk or consuming yogurt during breakfast can leave you with enough amount of calcium. Other foods that give you calcium include leafy vegetable and sardines.

    Celery: Celery is known to have numerous health benefits. This food provides your body with a good source of sodium that maintains normal fluid balance in the body. Your body does need salt after a workout, this is because it loses a lot while you sweat. It is necessary that you replenish this loss equal amounts of sodium. Celery gives your body the requisite amount naturally.

    Oatmeal: Oatmeal is a good source of magnesium. Adding this to our breakfast meal will relax your muscles and keep your stomach full at the same time. Whole-wheat preparations such as bread and pasta too are good sources of magnesium.

    Beans: Beans are yet another food source that will provide your body with a bountiful of magnesium. Include beans in your daily diet and the magnesium will prevent muscle twitches and painful cramps.

    These are a few food that you should include in your diet in order to free away from muscle cramps.

  • Diet Plans
    Food items to stop bloating

    Obesity has always remained a health hazard, but it had not received the kind of attention, it does now. Perhaps, the advent of the electronic era brought with it certain ills like being glued to a video game or such indoor activities that left even the children gaining weight beyond the prescribed standard.

    It is also true that the overall eating habits underwent changes and what are dubbed junk foods have become a norm rather than an exception. The result is bloated midriff and then the madness to get rid of the excess fat, spending hard earned dollars on membership in a fitness center or some such thing. If you have still not reached that stage, it is better to know the foods to stop bloating and switch to consuming them regularly. Here are some suggestions.

    Rice: The reason rice is being recommended by experts is because it digests faster and does not leave any gas in the gut. Many food items you otherwise eat have this issue of indigestion. So try rice in some form to replace the starchy items you are eating like corn and potatoes.

    Make it more vegetable-based: Greens like celery, cucumber and parsley make for some wonderful foods to stop bloating. For one, most of these are rich in fiber content and act towards detoxing the system and many toxins can be purged from your body. However, the suggestion here is to eat most of them cooked instead of raw.

    Bananas: Every list you check out on the suggested items of food for reducing body fat or bloat will invariably have some common entries and the humble banana is one of them. One of the major reasons for recommending bananas is that it is rich in potassium. The general consensus is that the type of food one consumes, particularly in restaurants, is high on sodium and one needs to balance out that by eating bananas. This ensures the overall potassium-sodium balance is maintained in the body.

    Yoghurt: This is another item that is always included in the foods to stop bloating. However, you should be careful in choosing the right kind of yoghurt. The most preferred from the point of view of losing a few ounces or at least to avoid bloating is the plain yoghurt, which is trans-fat free.

    Some other suggestions
    There are a number of other food items that are good for maintaining a healthy body and to not succumb to gaining girth. These include green or herbal tea, fruits like melons, ginger, turmeric, and lemon juice. More than what you can and should consume, there is really a long list of things you should avoid eating and that too very frequently. In addition, regular exercising is always recommended to everyone; young, old, male and female. This ensures that the person stays physically and mentally fit and active throughout the day and gets a good night’s sleep. All this is also needed to stay fit and trim and not put on weight.

  • Diet Plans
    Natural food items that eliminate bloating

    Stomach bloating is a condition that is characterized by the stomach being filled with gas. It is sometimes known as flatulence and can cause a lot of discomfort. Although it might be associated with stomach infections, it is not always the case. The bloating could be escalated by a variety of factors that an individual can submit him or herself into.

    Treating this condition requires strong anti-acids that will neutralize the gas and make you feel better than before. Opting for foods to stop bloating are the best option since besides just stopping the bloating, you will also get nutrients to help you make your body healthy. Check out some of the food items that can help you stop bloating

    Kiwi fruit
    This is a South Asian fruit that is normally used in the treatment of irritable bowel syndrome. It is known to work by stopping the reactions that produce gas. This way you will be able to feel good with the first few bites of the fruit. Kiwi fruit can be found easily in any fruit mart and is very beneficial when it comes to eliminating flatulence.

    Peppermint tea
    For decades, the product has been used to treat digestion problems and stomach pains. It is known to make people feel better whenever they take this tea. The bloating disappears and you feel fresh and sound. To ensure that you have the best outcomes, you should use it regularly and in large quantities.

    Turmeric
    This spice is known to heal stomach upsets and pains. It can also be used in the treatment of stomach bloating. You must use it in the right dosages for it to work efficiently. It has anti-inflammatory effects that will make sure your stomach heals from the disease. Whether it is indigestion or stomach bloating, they can all be eliminated with turmeric. Turmeric is clean, and efficient in functioning. If you have diarrhea, make sure that it is treated first before looking at any remedy for bloating. Foods to stop bloating are many, but this one is a must-have.

    Bananas
    Bananas, if eaten routinely, they cleanse your stomach and intestine, thereby keeping you free from gas. So the next time you go fruit-shopping, ensure you pick up some bananas as well, which falls in the category of foods to stop bloating.

    The bottom line is that you can combine these kinds of foods so that you get enhanced results. In case you have excessive bloating problems, get a scan to determine what the problem could be. Knowing the perfect causative agents is what will aid in the right treatment of stomach bloating.

  • Diet Plans
    High fiber meals to incorporate into your diet

    Along with modern conveniences that have made life easier, today people are leading sedentary lifestyles and consuming foods that do more harm than good. Lifestyle-related diseases like stroke, heart disease, and type 2 diabetes are on the rise, apart from diseases caused by tobacco consumption, alcohol, and drugs. One way to make a change is with diet. Even something as simple as following a high fiber diet plan, can make a huge difference. Find out how it can affect your health for the better and how to get the most out of it.

    Types of fiber
    There are two types of fiber in food soluble and insoluble. Soluble fiber binds to sugar and cholesterol and prevents or slows their absorption into the blood. Insoluble fiber, on the other hand, is roughage. It doesn’t dissolve and isn’t absorbed. It passes out of the body as waste. Both types of fiber are necessary for good health. While soluble fiber can lower blood sugar and cholesterol levels, together with maintaining a healthy weight by keeping you full for longer, insoluble fiber aids bowel movement and can help prevent conditions like anal fissures and hemorrhoids. It also lowers the risk of colorectal cancer.

    High fiber diet plan
    Adding fiber to your diet doesn’t mean making a drastic change. You can introduce these meal plans slowly.

    Breakfast
    Oatmeal is rich in fiber and makes for one of the healthiest breakfast items. Add chia seeds and fruits like mango, banana, and kiwi for more nutrition.
    If you are pressed for time, try a fiber-rich smoothie. Combine beets, pear, almonds, hemp seeds and water, and blend until smooth. Add crushed ice to keep cool on a hot summer morning.

    Lunch
    Whole-wheat bread is a great alternative to white bread. Load a slice or two with thin cuts of turkey or chicken, tomato, beets, and cucumber. You can add some grated cheese for extra flavor.
    Lentils are one of the highest fiber foods and make for a perfect lunch item. Start by caramelizing onions and sauteing garlic. Add lentils and cook until they become darker. Mix in diced potatoes, bell pepper, and salt. Garnish with cilantro.

    Dinner
    Broccoli is both tasty and rich in fiber. Make a soup out of it with veggie broth, rinsed cannellini beans, pepper, and cheese.
    Chop up kale leaves, wash, and leave to dry. Cut carrots and onions, mix with the kale, and refrigerate. Prepare a dressing of tahini, apple cider vinegar, lemon juice, olive oil, pepper, and salt. Drizzle over the salad and toss before eating.

    Snack
    An easy way to tide you over until mealtime is to snack on fruits like apples, bananas, pears, berries, oranges, and mangoes.
    The first step to better health is with high fiber diet plans. They are easy to prepare and you will be following them diligently before you know it. Add your own twist by mixing in other nutritious ingredients like nuts, flax seeds, soymilk, and hummus.