Tag Archives: Healthy Foods

Top 10 Healthy Mushroom Recipes !!!

When it comes to mushrooms, there are many different varieties available but not all are edible and if you would eat them, they cause stomach pains or vomiting and in some cases, they may be dangerous to life. Of course, some of which are edible include well-known species such as Enoki, oyster, porcini, chanterelles, etc.

Edible mushrooms contain protein, fibre, vitamins B and antioxidant enzymes called selenium, which helps to prevent damage to cells and tissues and support the immune system. And some special mushrooms species help to protect cells from damage and prevent cancer and heart disease.

In this article, we share a list of best 10 Mushrooms recipes with video instructions on our search engine for foodies. (Tastyfix) :

1. Enoki Mushroom Recipe

Mushrooms
Image Courtesy- Just One Cookbook

Enoki mushrooms contain vitamins B3, B5, B1, B2 and minerals. Due to their high vitamin and mineral quantity in Japan, it is used as a traditional medicine to treat liver disease, cholesterol and high blood pressure. This dish is very delicious and easy to make.

Here’s the full recipe of Enoki Mushroom

2.Chanterelle Mushroom Risotto Recipe

mushrooms
Image Courtesy- NYT Cooking – The New York Times

This chanterelle mushroom risotto recipe is a good option for those who want to eat meatless food in their diet. It will give the best flavours when we use dried and fresh mushrooms. This dish will be a fantastic meal for those who love mushrooms.

Here’s the simple recipe of Chanterelle Mushroom Risotto 

3.Morel Mushroom Recipe

mushroom
Image Courtesy-NYT Cooking – The New York Times

Morel Mushrooms are wild mushrooms that come in colour from grey to brown to almost black. They are found mostly in the spring season. This recipe is just an amazing way to start your dinner.

Here’s the full recipe of Morel Mushroom 

4.Oyster Mushroom Recipe

mushrooms
Image Courtesy- Salu Salo Recipes

A super easy way to cook oyster mushrooms to make a vegetarian dish with a string bean that tastes better than meat. Oyster mushrooms make a surprisingly tasty side dish or snack. This is a delicious recipe to make and a quick meal as well.

Here’s The quick recipe of Oyster mushroom 

5.Shiitake Mushroom Recipe

mushroom
Image Courtesy-NYT Cooking – The New York Times

Try this healthy version of mushrooms. Shiitake mushrooms have medicinal qualities which make them healing when eaten regularly. The combination of Shiitake Mushrooms, mushroom broth and scallions is always a wonderful way to eat Mushrooms.

Here’s The full recipe of Shiitake Mushroom

6.Stuffed Portobello Mushrooms Recipe

mushrooms
Image Courtesy- Muy Bueno Cookbook

The perfect way to eat mushrooms is to eat in a form of stuffed portobello mushrooms. You can add this recipe to your vegetarian meals list. It can be served with pasta. This can be a party snack.

Here’s the simple recipe of Stuffed Portobello Mushroom

7.Porcini Mushroom Soup Recipe

Mushroom
Image Courtesy- Hedgehog Mushroom recipe

Porcini Mushrooms Soup is very delicious. It is made from ingredients like tomatoes, unsalted butter, flat-leaf parsley and dried porcini mushrooms. It is a healthy soup, you can add this soup to your daily meal.

Here’s the complete recipe of Porcini Mushroom Soup

8.Vegetarian Stuffed Mushroom Recipe

mushrooms

Image Courtesy- Fresh City FarmsThis healthy stuffed mushrooms recipe is good for dinner, especially for the weekend dinner appetizer. Vegetarian stuffed mushroom is a restaurant-worthy appetizer stuffed with cream cheese, garlic, Parmesan cheese. You can add breadcrumbs, tomatoes, fontina cheese, and seasonal vegetable as per your taste.

Here’s the Quick recipe of Vegetarian Stuffed Mushroom

9.Balsamic Mushroom Chicken

Mushrooms
Image Courtesy- So hungry I could blog

This one-pan meal is the fast and fancy dinner you’ve been looking for. Balsamic mushroom chicken is an authentic dish that gives your taste buds a different flavour. When you’ll eat this incredibly delicious dish, you’ll feel amazing.

Here’s the complete recipe of Balsamic Mushroom Chicken

10.Garlic Parmesan Mushroom Chicken

mushroom
Image Courtesy- Spoonacular

One bite of these creamy garlic Parmesan mushrooms and you’ll be convinced that vegetables can be truly decadent. With butter, heavy cream, cream cheese, and Parmesan, this side dish will make a mushroom-lover out of anyone.

Here’s the full recipe of Garlic Parmesan Mushroom 

Top 10 Healthy Probiotic Foods You Should Add To Your Diet

There are many super healthy probiotic foods available in supermarkets or you can make these recipes at home. Foods like probiotic usually contain beneficial bacteria that serve some function in the body. Probiotic foods are good for body and mind. Everyone should add probiotic food in their diet. Some scientific research proves that they are also good for better-looking skin. Mostly probiotics in the form of supplements are popular, but you can also get that from foods which are prepared by bacterial fermentation.Here is the list of 10 popular probiotic foods that are super healthy.

  1. Greek Yogurt:


    The most popular source of probiotics. Yogurt is made with the help of strains of bacteria added to heated milk. The milk is fragmented into lactic acid that’s produced by the bacteria, becoming the creamy product which not only helps with digestion but also helps us better absorb nutrients from our food.  While most of the Greek yogurts can be considered a source of protein but not all will provide protein. Also be sure to stay away from the ones with added sugars.
    Similar Recipes: Greek Yogurt PancakesGreek Yogurt Chicken (Low Fat).

  2. Sauerkraut:


    Sauerkraut is fermented cabbage and it contains all essential vitamins and minerals. Sauerkraut is rich in bacteria even more than yogurt which helps to boost your health and immune system and improves your overall health. It also helps to reduce cholesterol levels.
    Similar Recipes: Fried SauerkrautSauerkraut PieSauerkraut Cake.

  3. Kimchi Recipe:


    Kimchi is a light recipe. It is an authentic Korean dish. Kimchi is also a fermented veggie dish, made with cabbage and radishes. The red color comes from the paste of red pepper flakes and salted shrimp. It also reduces cholesterol and is a low calorie, low-fat recipe.
    Similar Recipes:Kimchi PancakesKimchi BurgersKimchi SoupTame Kimchi.

  4. Natto Soba Recipe:


    Natto soba is another favorite recipe of Japan. One of the chief Ingredients is fermented soybeans and other Ingredients include quail eggs and dried bonito flakes. Natto is enriched with vitamins and minerals which are good for bone health. Similar Recipes: Natto Soba NoodlesUmeboshi-Natto.

  5. Miso Recipe:


    Miso recipe is very popular in Japan. This traditional Japanese paste is also available in supermarkets. It’s made by fermenting soybeans with salt. Miso also eliminates the risk of cancers and helps to digest food, gives strength to the immune system.
    Similar Recipes: Miso SoupMiso EggplantMiso Baked TofuMiso Tamago.

  6. Beet Kvass Recipe:


    A traditional fermented probiotic drink that contains cancer-fighting compounds. Beet kvass tastes surprisingly delicious. The ginger also helps support in digestion and adds great flavor.
    Similar Recipes: Beet And Ginger KvassBorschtBeet Borscht.

  7. Cottage Cheese:


    Cottage cheese is also a homemade probiotic food. Found mostly in households, it is eaten with fruits and salad. Keep reading our collection of ‘Natural Probiotic Foods That Are Super Healthy’.
    Similar Recipes: Cottage Cheese PancakeOatmeal Cottage Cheese.

  8. Kombucha:


    Kombucha is a fermented drink made by adding a probiotic-rich bacteria. It is also called Kombucha tea. The liquid contains vitamins and other chemical compounds.
    Similar Recipes: Raw KombuchaKombucha ScobyHomemade Kombucha.

  9. Dark Chocolate:


    Chocolate is a very effective carrier for probiotics. As we know, Chocolate is good for the heart. But it also helps in good digestion. Probiotics are added to high-quality dark chocolate.
    Similar Recipes: Dark Chocolate & Oat ClustersDark Chocolate FondueDark Chocolate MousseCreamy Dark Chocolate Pie.

  10. Kefir:


    Kefir is a liquid yogurt which is fragmented naturally. Kefir is generally made with cow or goat milk. It promotes bone health, helps with some digestive problems and protects against infections. Kefir contains different types of good bacteria which are good for health.
    Similar Recipes: Kefir CheesePasta Salad With KefirHomemade KefirApple Kefir

Continue reading Top 10 Healthy Probiotic Foods You Should Add To Your Diet

The Detox Diet : A Popular Diet

What is The Detox Diet?

The detox diet is designed to eliminate harmful toxins. This diet is very popular as compared to other diets. A typical detox diet involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices and water. The detox diet also includes herbs, teas and supplements to detoxify yourself from harmful toxins. The detox diet helps people to stimulate the lever to get rid of toxins. This diet improves your blood circulation and provides healthy nutrients. The followers of this diet should take liquid as much as they can. This diet also promotes toxin elimination through urine and sweat. The detox diet also claims to reduce the risk of various health issues like digestive issues, autoimmune diseases, inflammation, allergies, bloating and chronic fatigue. Detoxes are short-term interventions designed to eliminate toxins from the body. They claim to help with various health problems and reduce weight by detoxing the harmful toxins.

What Food Should You Eat on The Detox Diet?

Right eating is also major part of any diet. Eating good quality food like rich in protein, high fiber, low-fat food helps you to reduce many kinds of health issues. In the detox diet, you can eat that food which detoxes toxins from your body. There are many foods which are very helpful in the Detox Diet. Below are some recipes for detox diet:

1.Banana Coconut Smoothie

Banana coconut
Image Credit- Inquiring Chef

Banana coconut smoothie is the best way to refresh yourself in the morning. This smoothie has healthy nutrients itself. This is a simple and flavourful smoothie that will keep you fresh all day long. Start your day with the fresh and amazingly delicious banana coconut smoothie.

2.Slow Roasted Salmon

Salmon
Image Credit- Spry Living

Slow Roasted salmon is the perfect recipe for the Detox diet followers. Salmon is a popular food all over the world. Salmon is high in protein, omega-3 fatty acids, and vitamin-D. Therefore, this dish is very healthy and incredibly nutritious.

3.Golden Milk

Milk
Image Credit- Chekwiki.co

Golden milk is a healthy drink. This creamy, comforting drink is made of ingredients that have been shown to promote a good night’s sleep. Because it has almond, honey, turmeric, ginger and cinnamon, so the golden milk benefits are closely tied to the spices. Make sure that you choose good-quality ingredients.

4. Broccoli Salad

Broccoli
Image Credit- Cook Eat Paleo

Salads are always a good choice to stay fit yourself. When it comes to broccoli salad, it is the best salad to detox harmful toxins from your body. You can also put other fresh green veggies. This broccoli salad helps you to lose weight because it has no extra calories.

5.Sweet Potato Soup

Sweet Potato
Image Credit- www.sanitariumthailand.com

Sweet potato soup is a Chinese dessert found in Southern China and Hong Kong. It is very simple and homemade soup which gets a creamy texture. This soup is very delicious and healthy. Sweet potato makes this soup a healthy dessert.

How To Detox Your Body?

There are many ways to detox your body. You can follow the detox diet in which you can detox harmful toxins from your body. Here are some other ways to detox your body:

  • You can fast for 1-3 days.
  • Start exercising daily to reduce your weight and keep you fit.
  • Drink fresh fruit juices, vegetable juices and smoothies
  • Eliminating foods high in heavy metals, contaminants and allergens.
  • Taking supplements or herbs for detoxing your body.
  • Avoiding all allergenic foods, and then slowly reintroducing them.
  • You should restrict alcohol, coffee, cigarettes and refined sugar.
  • Always eating nutritious, value-based foods.
  • Adding lots of liquid to your detox diet meal plan.
  • Avoiding all the harmful ingredients that affect your body.

 

The Flexitarian Diet : A Healthy Way of Living

What is The Flexitarian Diet?

The Flexitarian Diet was launched by Dawn Jackson Blatner who wanted to make a diet plan in which people can eat flexibly. This diet helps people to lose weight and some optimal health issues. They can eat plant-based food while allowing meat and animal products. This diet is more flexible than a vegetarian and vegan diet. In the flexitarian diet, you can add meat to your diet. That’s why the name of this diet is a combination of the words flexible and vegetarian. In this diet, the follower of this diet can eat vegetables, fruits, whole grain, meat. This diet focuses on protein-based plants and animals protein intake. The Flexitarian Diet not only encourages limiting meat and animal products but also limiting highly processed foods, whole grains and added sugar. Flexitarian diet is a perfect diet for those who are looking for eating healthier food. Overall the motive of this diet is to eat nutritious food and less meat to stay healthy and fit.

Foods to Eat on The Flexitarian Diet

As the flexitarian diet is focusing on plant-based foods and less meat intake for weight loss and prevent from other health diseases. This diet is focusing on the higher intake veggies and less intake meat, animal products. The more you eat healthily the more you fit yourself. Here’s the list of some food recipes:

  • Sweet Potato Gnocchi

    Sweet Potato
    Pic Courtesy- Oh My Veggies

    Sweet potato gnocchi is the healthier dish for flexitarian because sweet potatoes are healthier and white potatoes. This dish is simple yet delicious and healthy. For the flexitarian diet followers, this is the best way to stay healthy.

  • Quinoa Chilli 

    Quiona
    Pic Courtesy- Chekwiki.co

    Quinoa chilli is the best meal for the followers of the flexitarian diet. This dish is prepared with black bean and lots of green veggies. Quinoa chilli is a flavourful and tasty dish. Quinoa chilli is as simple as it is delicious.

  • Vegetable Pasta

    Pasta
    Pic Courtesy- Cooking From Heart

    Vegetable pasta prepared with green veggies and pasta. This is a healthy option for the dieters. This is the most healthy pasta in Italian cuisine. Green veggies and whole grain pasta make this a healthy recipe.

  • Bean Burrito

    Bean
    Pic Courtesy- Aggie’s Kitchen

    Bean burrito is a classic  Mexican dish. This dish consists of many flavourful things. It has beans and veggies which are very useful ingredients for flexitarian diet followers.

  • Zucchini Noodles with Shrimp

    Noodles
    Pic Courtesy- Italian Food Forever

    Zucchini noodles with shrimp is an authentic Italian dish. This dish is full of flavours and all the healthy ingredients to make you stay fit. This dish is very versatile so you can add whatever you want to add to this dish.

Health Benefits:

  • Flexitarian diet prevents from heart diseases because this diet is similar to the vegan diet. In this diet, the main aim of this diet is eating plant-based food and the result will likely have benefits similar to fully vegetarian diets. This diet reduces blood pressure and cholesterol level also.

 

  • Flexitarian diet also loses weight from your body. This diet is focusing on the plant-based food and less animal products. Several studies have shown that people who follow a plant-based diet may lose more weight than those who do not. This diet helps people to reduce weight.

 

  • This Diet is also prevents the risk of cancer because the followers of this diet eat fruits, seeds, nuts, whole grains that have all the nutrients and antioxidants that may help reduce the risk of cancer.

 

 

 

The Dash Diet

What is the Dash Diet?

The full form of DASH is Dietary Approaches to Stop Hypertension. Nowadays high blood pressure is becoming a serious health concern. There are billions of people in the world suffering from high blood pressure and the number of high blood pressure patients keep increasing day by day. The dash diet helps to reduce high blood pressure and heart disease. Those people who have high blood pressure are at the higher risk of some health condition like kidney failure, heart disease, Diabetes. This dash diet comes after researching that high blood pressure was much less when people follow the vegan or vegetarian diet. In, Dash diet high salt intake, red meat, added sugar and fats are restricted when you follow the dash diet. Basically, this diet involves fruits, nuts, low-fat dairy products, beans, vegetables and healthy lean meat. This is the best diet for reducing high blood pressure.

Sodium in the Dash diet

In the dash diet, the follower of this diet reduces their sodium intake. In some people, sodium can increase blood pressure. High sodium intake is also one of the reasons behind high blood pressure.

There are two kinds of  Dash diet:

  • On the standard Dash diet, Followers can intake up to 2300 mg of sodium every day.
  • On the lower Dash diet, Followers can intake up to 1500 mg of sodium every day.

Generally, most of the people consume 3,500 mg of sodium or more every day, so both kinds of the DASH diet aims to reduce sodium consumption.

What Should You Eat on the Dash Diet?

The Dash diet involves plenty of fruits, low-fat dairy products, vegetables, lean protein, whole grain, bean, nuts etc. Whatever you eat should be fresh and healthy & low in sodium. Always consume low sodium food that prevents you from high blood pressure and critical heart disease. Here is the list of some food that you can eat on the Dash Diet:

1.Bulgur Salad

bulgur
Image credit- NYT Cooking-The New York Times

Bulgur salad is the perfect food for those who follow the dash diet. In this salad, it has a minimum balanced salt that a Dash dieter needs in his food. Bulgur is the popular meal for dash diet plan. This is a healthy and tasty recipe.

2.Overnight Oatmeal

Oats
Image credit- SelectHealth

This is no-cooked overnight oatmeal made with chia seeds, fruits, oats and yogurt. This overnight oatmeal is healthy on the go breakfast meal. Overnight Oatmeal gives you the refreshing taste to your taste buds.

3.Fruit Salad

Fruits
Image credit- The Bear of Real Estate

Fruit salad is the best meal for dash diet followers. fruit salad has many healthy nutritional values itself. Fruit salad gives all the needed nutrients to dash diet follower’s body.

4.Baked Beans

Beans
Image credit- Little Figgy Food

Baked beans are just an amazing food for all those who follow the dash diet. Baked beans have all kind of nutritional stuff that the dash diet followers want. One of the best meal for the dash diet plan.

5.Frittata

Frittata
Image credit- Oh My Veggies

Frittata is an Italian Style omelette. Frittata has packed with loads of extra veggies that is required for any dash diet followers. This is an easy and delicious meal for the morning breakfast. This is an enjoyable treat for dash dieters.

 

 

The Raw Food Diet : A Healthy Diet

What is the Raw Food diet?

The raw food diet is a very popular diet today. Many health-conscious people follow the raw food diet. In the late 1800s, a Swiss nutritionist and physician Maximilian Bircher-Benner discovered that he could cure his own jaundice by eating raw apples. After knowing that he started a series of experiments that test the effects of raw food on human health and the diet has continued to evolve. Maximilian Bircher-Benner wrote a book “The Prevention of Incurable Disease”. This book recommends that you should eat 70 percent raw veggies, fruits, seeds, and nuts and the rest veggies, eggs, meats and whole grain bread. The food should never be cooked more than 118 degrees Fahrenheit or 48 degrees Celsius.

What should eat in the raw food diet?

There is a wide variety of foods available but make sure, you should eat 70% of raw food in your diet. Here is the list of foods which you should eat when you follow a raw food diet:-

1. Fresh Fruits

fresh fruits
Photo courtesy: eatrunlove.nl

All kind of fresh fruits should be eaten in raw form because fresh fruits contain all type of nutrients that we need in our daily life. These are the fresh fruits: Apple, Apricot, Avocado, Banana, Blueberry, Grapes, Lemon, Mango, Orange, Papaya, Pineapple, Plum, Raspberry, Strawberry.

2. Raw Vegetables

raw vegetables
Photo Courtesy: Cathe Friedrich

Use vegetables as a form of salads, blended dressings, smoothies, and soups. Vegetables can also be used in noodles. Here is a list of vegetables that you can take in a raw food diet: spinach, peas, kale, broccoli, carrot, onion, garlic, cucumber, Celery, tomato, swiss chard, Jalapeno pepper, bell peppers(yellow, green, red), cauliflower, Zucchini, etc.

3. Raw Nuts and Seeds

Raw nuts and seeds
Photo Courtesy: One Green Planet

Nuts and seeds have a sufficient amount of nutrients that our body needs in daily life. the best way of eating nut is using them in smoothies, non-dairy cheeses, gravy, cream, pesto, ice creams, nut milk. Here is a list of Nuts for raw food diet: Cashews, almonds, hazelnuts, walnuts, brazil nuts, chia seeds, peanuts, pine nuts, pecans, sunflower seeds, pumpkin seeds, flaxseeds, Pistachios, etc.

4. Grains

Grains
Photo Courtesy: Academy of Nutrition and Dietetics

Raw grains are healthy food in the raw food diet. Grains contain important nutrients such as carbs, vitamins, irons, and proteins. Here is a list of grains for a raw food diet: oats, rice, quinoa, Kamut, buckwheat groats, millet.

5. Raw Nut Butter

raw nut butter
Photo Courtesy: SuperFoodsRx

Raw nut butter is essential for a healthy diet. It has all type of important nutrients. Raw nut butter can be used in many different ways. We can use nut butter with bread.

6. Seaweeds

raw seaweeds
Photo Courtesy: lifestyle.okezone.com

Seaweeds are high in nutrients and a good source of concentrated minerals. We can use raw seaweeds as salad form in a proper raw food diet. Many studies show that sea vegetables have a positive effect on immunity and may reduce the risk of cancer. These are the seaweeds for a raw food diet: agar, Nuri, kelp, spirulina, dulse.

7. Raw Dairy

Raw Dairy
Photo Courtesy: bolsagro.com.ni

In a raw food diet, milk is not pasteurized and homogenized. It mostly comes from cows, goats, sheep, and buffalo. Pasteurised milk has low nutrients. That’s why raw milk is the best food for a raw food diet.

8. Raw Eggs

raw eggs
Photo Courtesy: Cooking Light

Raw eggs are extremely healthy and nutritious. Just like cooked eggs, raw eggs contain high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants and various other nutrients.

9.Raw Meats

Raw meats
Photo Courtesy: consumer-cv.gov.ua

One potential disadvantage of cooking is a nutrient loss. Cooking destroys the water-soluble vitamins (vitamin B and C) from raw meat as vitamin B and C are heat-sensitive nutrients.

10. Raw Dried Fruits

raw dried fruits
Photo Courtesy: AzerNews

We should use raw dried fruits in our raw food diet because raw dried fruits have many health benefits. Raw dried fruits contain a sufficient amount of healthy nutrients that we need in our daily diet. These are the dried fruits: apple, raisin, banana, plum, kiwi, apricot, cranberry, etc.

 

The Zone Diet: An Amazing Diet

What is the Zone Diet?

The Zone has become a very popular diet over the past few years. The Zone is a low carbohydrate diet launched by biochemist Barry Sears. In this diet, the follower is encouraged to eat a certain amount of protein, carbs, and fat at every meal to reduce the inflammation, improve wellness, weight loss and improve the athletic performance. The zone diet follows a typical ratio of 40% carbs, 30% protein and 30% fat on each meal. The Zone diet is big on helping you to control your insulin and the rate at which carbs are used by the body. This diet doesn’t make any promises to lose your weight immediately. You’ll lose 1 or 1.5 pounds in the first week. If you want to lose more weight then you have to stick to this diet plan so that your clothes will fit better on your body.

What Foods Should You Eat in the Zone Diet?

The zone diet foods are very much similar to the Mediterranean diet which is one of the healthiest diets on the earth. You can eat those foods which contain protein, carbs and fat because this diet follows specific ratio of protein, carbs, and fat. Here are some recipes you can eat on the Zone Diet:

1. Grilled Chicken Salad

chicken
Pic Courtesy-CitySpree

Salad is the best way to lose weight for any diet that you follow. This grilled chicken salad contains high protein and carbs which are required for Zone diet.

2. Slow Cooker Oatmeal

Oats
Pic Courtesy- RecipeChatter

Slow cooker oatmeal is a perfect breakfast meal for the zone dieters because this dish has all the nutritional value that every Zone Dieters need.

3. Salmon

Fish
Pic Courtesy- City Works

Salmon is a popular food all over the world. Salmon is high in protein, omega-3 fatty acids, and vitamin-D  therefore this dish is very healthy and incredibly nutritious.

Benefits of The Zone Diet

There are many benefits to follow the Zone diet:

  • From this diet,  you’ll learn good eating habits such as portion control and reduce your sugar consumption.
  • This diet allows you to take rich and nutritional foods.
  • This diet is a good one for someone who does not want to give up any of their favourite foods.
  • This diet plan is easy to use in everyday life and the only requirement for this diet plan is to measure the right amount of proportion of the meal so that you know how much you eat the whole day, especially if you’re used to eating once or twice a day.
  • The Zone Diet has many benefits attached to your favourite foods in the diet. This diet is flexible and hopefully help you shed your weight by restricting calorie intake.

Is the Zone Diet helpful for us?

Zone diet is perfect for helping us achieve our ideal weight and keeping us fit. This diet could be the best if you really want to lose weight by eating similar food options to Mediterranean Diet food. If you are facing some of your body and health-related problems like chronic disease, slow down aging, physical performance, the zone diet will reduce all this kind of problems. This diet is really helpful for you to build healthy eating manner and you also learn how to control your food portion that you eat. Although there are many such diets where you feel bounded to follow them but in the zone diet you have a bit freedom to choose your meal according to the diet plan. Unlike other diets, the Zone Diet does not strictly restrict any food choices. The zone diet may help to reduce your health-related problems and keep you fit and fine there is no other way is better than the zone diet.

Weight Watchers Diet

What is Weight Watchers Diet?

Weight watcher diet focuses on losing weight through diet. The aim of this diet is losing weight while living a healthier life. From this diet, you’ll lose up to 2 pounds weekly. There are millions of people who follow this diet program over 30 different countries around the world. Nowadays people are suffering from the overweight problem they don’t know how to shed the extra fat so this diet helps them to shed their extra weights. This weight watchers diet program was launched in late 2015. This program assigns as you can eat every food and drinks beverage according to the Smartpoint values based on the foods nutrition values. So if you’re thinking you can lose weight by eating sandwiches and pizzas you can eat these kinds of things but according to your Smartpoint values for that day of your weight watchers diet plan. Weight Watchers dieters are not restricted to specific foods or activities. The best thing about weight watcher diet is that you have the flexibility to choose your diet. Losing weight while eating food you love is a great diet.

Weight Watchers Tips to Lose Weight

1. Drink Water

Drink lots of water to hydrate yourself. it takes time to build a habit of drinking water. Water can be spruced up a bit with fruit if necessary, but the water is essential for your goal.

2. Take healthy snacks in easy to reach places

When you’re hungry, you’re more likely to reach for whatever you possibly can in order to fill up your tummy. Make sure that whatever you eat is healthy and fresh. This will make you fit and healthy.

3. Try to do something new

Take out from the healthy foods you already know you love and give it a chance to new things that you haven’t tried yet. You’ll come out of the experience with a new addition to your diet. Keep trying new things to make you fit.

4. Focus when you’re eating

Set your mind when you’re eating. Don’t multitask while eating. Switch off your radio, television and phones. Just focus on your meal so you feel full and better about what you eat rather than eating mindlessly and consuming every calorie within reach.

5. Look at your body

Take pictures at the beginning of your diet journey at the starting point, and see yourself in the mirror in between. How much you lose weight so that this will boost yourself by seeing with your own eyes how far you can come and how far you can go yet.

6. Set your target

Set your goals and reward yourself by achieving a set of goal. This will help you to motivate yourself. You should take more efforts to make them as they become easier and easier to achieve.

7. Make nutritious substitutions

Make your own healthy substitute so that you’ll make as many tiny substitutions as you can in order to improve the foods you already know and love.

8. Know your diet portion sizes

You should know how much one serving actually is and measure how many portions you have taken in a meal. You should divide your meal into portions so that you’ll take a proper diet so you can focus on a proper diet.

9. Exercise Regularly

Exercise plays a major part in your daily life. Exercise is a great way to burn more calories and keep you fit. Exercise is a speed up weight loss technique and allows you to eat more.

10. Measure your footsteps

Walking is the best way to burn some of the calories from your body. You should take a long route, go up some hills, or add in a few more blocks. As soon as your walks become simple, immediately change them up to challenge yourself.

What to Eat on Weight Watchers Diet?

There are plenty of things you can eat on weight watchers diet. Here are the typical weight watchers diet recipes below:

1.Peanut Butter and Banana Sandwich

Peanut butter bread
Pic Courtesy-Nutzy Peanut Butter

This Peanut Butter and Banana Sandwich is the best way to start your morning breakfast. Delicious and healthy meal for weight watchers diet.

2. Banana Pancake

Banana Pancake
Pic courtesy- Letty’s Kitchen

Banana Pancakes is an amazing recipe for your lunch. This dish is full of flavours and delicious meal for weight watcher dieters.

3. Slow Cooker Baked Beans

Red Beans
Pic Courtesy- Crosby’s Molasses

These sweet and saucy baked beans are made in the slow cooker and are a perfect dinner dish. This dish is very easy to make and full of amazing flavours.

4. Pumpkin Pie

Pumpkin
Pic Courtesy- Just One Cookbook

Pumpkin Pie is an American classic dessert. This dessert is healthy and delicious. This dessert is full of flavours.

10 Best Low Carb Foods For Atkins Diet

low carb foods

When you eat fewer carbs, it can have stunning health benefits. If you want to lose weight and control your insulin levels than you must try Atkins diet. In this article, we discuss with you 10 best low carb foods for a healthy Atkins diet.

What is Atkins diet?

In the early 1970s, an American cardiologist Dr Robert Atkins designed a balanced diet that focuses on losing weight and control insulin through low-carbohydrate foods. In this diet avoid carbohydrates but focus on proteins and fats. This diet encourages dieters to take high-fibre vegetables and do more exercise.  So, here is a collection of foods that must be taken in Atkins diet.

  • Vegetables

Most of the vegetables are healthy and contain very few carbs. Leafy green vegetables and cruciferous vegetables have a very low-level carb and high fibres. They are very beneficial in losing weight.

List of popular vegetables which contains the low amount of Carbohydrates includes Kale, Tomatoes, Asparagus, Green Beans, Mushrooms, Eggplant, Onions, Broccoli. Root vegetables like potato are starchy. All of them have a high amount of carbohydrates. Avoid all these root vegetable in your Atkins diet.

  • Seafood and Fatty fishes

Fishes and Seafood are the best sources of nutrients. It contains high quality of Omega-3 Fatty acids and Vitamins. Fishes like salmon and tuna are full of flavours and easy to prepare. Shellfish contain the highest nutrients

  • Fruits

All fruits are not good for a healthy Atkins diet because some fruits contain a high amount of carbohydrates. So avoid them. Fatty fruits are perfect for a good low-carb diet, they contain antioxidants, minerals and vitamins in high amount.

Here a list of few fruits that contains low-carbohydrates: avocados, olives, strawberries, grapefruit, apricots, lemons, kiwi, oranges and raspberries.

  • Eggs

Eggs are the high powered food that contain various types of nutrients that are important for health. They are a dense food that will fill up your body with the energy needed for a full day. Eggs contain almost zero carbs and sufficient amount of protein, calcium, iron, potassium and vitamins like A, B2, B3, B12, E, zinc and a few other nutrients that are important for your body and brain health.

  • Meats

All types of meats contain almost zero amount of carbs. But organ meat such as liver contains very low 4-5% of carbs. Chicken, beef, lamb, pork all have the very low amount of carb and high amount of proteins and other nutrients. These proteins and nutrients are perfect for Atkins diet

Another kind of low-carb meats includes turkey, veal, bison, venison.

  • Dairy Products

Full-fat dairy products contain low carbs, so they are perfect for a healthy Atkins diet. They have healthy fats, vitamins and high calcium. Cheese, full-fat yogurt, heavy cream are the perfect full-fat dairy products.

  • Nuts and Seeds

Nuts and Seeds are the perfect food for a low-carbohydrate diet. They have very low amount of carbohydrates. Nuts and seeds are basically used for snacks, adding crunch to salad and recipes. Almond flour, coconut flour and flaxseed flour are used to make low-carb bread.

List of low-carb nuts and seeds: almond, flaxseed, walnut, chia seed, peanut, coconut, pumpkin seeds, sunflower seeds

  • Butter and Oils

Butter is the best kind of fat that you can consume. Butter contains almost zero carbohydrates and high amount of saturated fat. Best kind of butter is prepared from grass-fed animals. Healthiest fat available on the planet is extra virgin olive oil. Avocado oil and coconut oil are perfect for Atkins diet.

  • Dark Chocolate

Some people will be surprised but quality dark chocolate is a low carbohydrate food. It contains very less amount of Carbohydrates. Make sure that you have chosen dark chocolate with at least a 70-85% cocoa content. Dark chocolate reduces blood pressure and lowers the risk of heart disease.

  • Natural Yogurt

Natural Yogurt or Greek Yogurt are perfect for a low-carb diet. They are high in protein and other important nutrients. Natural yogurt contains all kind of live bacteria that will help in proper working of your body’s metabolism. Natural yogurt contains 4% of carbs in a 6-gram container.

Three Important Types of Omega-3 Fatty Acids

Omega-3 fatty acid is an important nutrient for our body and brain but sadly our body doesn’t produce this nutrient. So we take this nutrient in our diet from other resources like fishes and plants. Fatty fishes are the main source of omega-3 fatty acid. Omega-3 is necessary for your good health because it helps to reduce depression, diabetes, cancer, lower the risk of heart disease and also encourages better insulin sensitivity.

Top 10 foods rich in Omega-3

All Omega-3 fatty acids are not equal. There are 11 different types but ALA, EPA and DHA are the most important Omega-3 fatty acids.

ALA is mostly present in plant-based sources like flaxseeds, chia seeds, soyabeans, vegetable oils, nuts etc.

DHA fatty acid is found in breast milk, caviar and fishes.

EPA which is known as Eicosapentaenoic acid is present in oily fish/fish oils like cod liver oil, sardines, salmons. It is also found in seaweeds.

In this article, we discuss in detail about three type of Omega-3 fatty acids.

1.  ALA (Alpha-Linolenic Acid)

Flaxseed
Photo Courtesy: Muenster Milling Company

The full form of ALA is Alpha-Linolenic-Acid. This ALA is the most common Omega-3 fatty acid, which we take in our daily diet.

ALA chain is comprised of 18 carbon atoms. Like all Omega-3s, it has three double bonds.

Our body can’t use ALA directly, first, our body converts ALA into DHA or EPA. Then our body uses this fatty acid.

Many studies found that human body is not efficient at converting ALA to DHA. Only a small percentage of ALA is converted into EPA, and even less into DHA.

Some people’s bodies are better at this conversion. The conversion of ALA, DHA and EPA is better in women than men.

The remaining ALA, which is not converted into DHA or EPA are stored in the body and used as fuel in the body as like other fats.

Some organizational studies say that ALA fatty acid reduces the risk of heart disease and cancer.

ALA is found in many plant foods including:-

  • Flax seeds
  • Chia seeds
  • Hemp seeds
  • Spinach
  • Canola oil
  • Soyabean
  • Walnuts

2. EPA (Eicosapentaenoic Acid)

Salmon
Photo Courtesy: Cornish Fishmonger

The full form of EPA is Eicosapentaenoic Acid. EPA fatty acid has a chain of 20 carbons with 5 double bonds.

EPA is more effective than all other Omega-3 fatty acids in fighting inflammation.

EPA is available in fish oil supplements, eating fatty fish like salmon and is even more effective at reducing inflammation.

Many studies have shown that fish oil, which is high in EPA and DHA, may reduce the symptoms of depression. EPA is more effective than DHA in treating mood disorders. There is some evidence that shows that EPA is superior to DHA.

Many researchers found that supplement with EPA has been more effective in controlling the depression.

Where can EPA be found?

The highest concentration of EPA is found in cold water fishes like :

  • Shrimp
  • Herring
  • Salmon
  • Eal
  • Cod livers

3. DHA (Docosahexaenoic Acid)

Fish
Photo Courtesy: The Guardian Nigeria

The full form of DHA is Docosahexaenoic Acid. DHA contains 22 carbon chain with 6 double bonds.

DHA is a significant component of skin and retina in the eye. It is also main fatty acid responsible for forming the central nervous system.

DHA is absolutely vital for brain development and functions in childhood as well as brain function in adults.

The deficiency of DHA in early life is associated with the problem later on, such as learning disabilities, aggressive hostility and several other disorders.

One of the causes of Alzheimer’s disease is the deficiency of DHA during ageing. It is also the cause of impaired brain functions.

Researchers have found that it can help with arthritis, hypertension and type 2 diabetes.

DHA is found in high amount in Seafood like fatty fishes, grass-fed animals and algae.

8 other Omega-3 fatty acids:

ALA, DHA and EPA are the most important Omega-3 fatty acids in the diet.

8 other fatty acids have been discovered:

  1. Stearidonic acid (SDA)
  2. Eicosatrienoic acid (ETE)
  3. Eicosatetraenoic acid (ETA)
  4. Heneicosapentaenoic acid (HPA)
  5. Docosapentaenoic acid (DPA)
  6. Tetracosapentaenoic acid
  7. Tetracosahexaenoic acid
  8. Hexadecatrienoic acid (HTA)