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weight loss

Low-Calorie Weight Management Recipes

6 Low-Calorie Weight Management Recipes

Maintaining a healthy weight is crucial for overall health and well-being, and a well-balanced diet is one of the keys to achieving this goal. While many people associate weight management with restrictive diets and bland food, it is possible to enjoy delicious and satisfying meals that are low in calories and packed with nutrients. 

Vegetarian meals, in particular, are a great option for managing your weight, as they tend to be high in fibre, protein, and complex carbohydrates while being low in saturated fat and calories. These recipes incorporate a variety of nutrient-dense ingredients like lentils, chickpeas, quinoa, sweet potatoes, and vegetables that provide essential vitamins and minerals while keeping the calorie count in check. 

These recipes are sure to satisfy your taste buds and keep you on track with your weight loss goals. Along with preparing them, you can also give a try on weight management gummies that are there to enhance your metabolism rate for faster and healthier weight loss. 

Let us now go through some healthy and tasty recipes that are low in calories…

1. Lentil and Vegetable Soup 

Lentil and Vegetable Soup 

This lentil and vegetable soup is a delicious and filling dish that is perfect for weight management. Lentils are a great source of plant-based protein and fibre, which help keep you feeling full for longer. 

  • To prepare the soup, start by sauteing chopped onions, garlic, celery, and carrots in olive oil.
  • Once the vegetables are soft, add in lentils, diced tomatoes, and vegetable broth. 
  • Then bring the soup to a boil.
  • Now reduce the heat and simmer until the lentils are tender. 
  • Finally, stir in some chopped spinach or kale and let it cook for a few minutes until everything is cooked properly.

2. Cauliflower Fried Rice

Cauliflower fried rice is a low-carb, low-calorie alternative to traditional rice. For preparing this rice,

  • Finely pulse cauliflower florets in a food processor.
  • Next, heat some oil in a pan and add chopped onions and garlic. 
  • Once the onions are translucent, add in your favourite vegetables such as chopped bell peppers, peas, and carrots, and cook until tender. 
  • Then, add the cauliflower rice and cook until it’s tender and slightly crispy. 
  • Finish with a drizzle of soy sauce for added flavour.

3. Zucchini Noodles with Avocado Pasta

Zucchini Noodles with Avocado Pasta

Zucchini noodles are a low-carb and low-calorie alternative to pasta. This recipe is super easy to prepare and tastes absolutely delicious. 

  • First, cut zucchini into noodle-like shapes. 
  • Then heat some olive oil in a pan and add in the zucchini noodles. 
  • Cook until the noodles are tender but not mushy. 
  • Meanwhile, make the pesto by blending ripe avocado, fresh basil, garlic, lemon juice, and a pinch of salt. 
  • Toss the zucchini noodles with the pesto and top with halved cherry tomatoes and toasted pine nuts.

4. Quinoa Stuffed Bell Peppers

Stuffed bell peppers are a delicious and nutritious way to enjoy quinoa, a protein-packed grain. 

  • Start by cooking the quinoa according to the package instructions. 
  • While the quinoa is cooking, cut the tops off bell peppers and remove the seeds.
  • In a separate pan, saute some chopped onion and garlic in olive oil. 
  • Once the onion is translucent, add in diced tomatoes, rinsed black beans, and cooked quinoa. 
  • Stuff the mixture into the bell peppers and bake in the oven for about 25-30 minutes, or until the peppers are tender.

5. Chickpea and Spinach Curry

This chickpea and spinach curry is a hearty and flavourful dish that is perfect for healthy weight loss. 

  • To make the curry, saute chopped onion, garlic, and ginger in coconut oil. 
  • Once the onion is translucent, add in boiled chickpeas, diced tomatoes, and a can of coconut milk. 
  • Stir to combine and let the curry simmer for around 15-20 minutes, or wait until the sauce has thickened. 
  • Add in a few handfuls of fresh spinach and let it become tender before serving.

6. Sweet Potato & Black Bean Tacos

These sweet potato and black bean tacos are delicious and healthy taco recipes for your weight management process

  • Begin by preheating the oven to 400°F (200°C). 
  • Then peel and dice one sweet potato into small cubes and toss with olive oil, smoked paprika, and cumin. 
  • Roast the sweet potato in the oven for 20-25 minutes or until tender and slightly crispy. In a separate pan, saute some rinsed black beans with chopped onion, garlic, and cumin. 
  • Lastly, warm up some tortillas and assemble the tacos by adding the sweet potato, black bean mixture, diced avocado, chopped cilantro, and a squeeze of lime juice. 
On the Whole

By choosing plant-based ingredients that are packed with nutrients and low in calories, you can create meals that are not only delicious but also filling and satisfying. Whether you’re trying to lose weight, maintain a healthy weight, or simply incorporate more vegetarian meals into your diet, these recipes are a great place to start. 

In addition to being healthy and nutritious, these recipes are also easy to make and don’t require any fancy or hard-to-find ingredients. You can easily customise them to your liking by adding your favourite vegetables, spices, or herbs. In addition to following these, you can also give a try to weight management gummies. Therefore, you can go with “The Beach Body” gummies. 

These orange-twist-flavoured gummies are not only delicious but are also enriched in other essential ingredients such as Garcinia Cambogia Extract, Green Coffee, Vitamin C, and L-Carnitine. Just popping two of these tasty treats every day can assist in boosting your metabolism which can thus help in increasing the rate of your weight loss. And do you know the best part? They have 0 grams of sugar!!

Yoga for weight management

Yoga Poses That Can Assist in Weight Management

Yoga, as you all know, is a form of exercise that has been practised in our country for a long period of time. The yoga poses or asanas, when practised on a regular basis, increases the metabolism of your body. It can also improve flexibility and mental well-being. Yoga is a way to stretch your body and aids in blood circulation. 

Yoga is not a tough practice at all. Thus, this practice can easily be included in your daily regime. It’s also a good way to reduce stress. It is, therefore, a fantastic method to live a healthier way of life. You might think of yoga as a way to practise meditation and mindfulness. It’s because yoga is slow, steady which is why nobody would think of it as a way to lose weight. 

However, that’s not the case. If you do yoga properly and you are committed it can yield significant outcomes. Yoga not only increases your flexibility and mental well-being but can also help you burn calories fast. This is, in fact, a healthy way of managing weight. It also heals your body within. Additionally, it is advisable to chew some weight management gummies that will help you in boosting this journey.

Down below are listed some of the yoga poses that will help you in managing your weight…

1. Dhanurasana (Bow Pose) 

Dhanurasana (Bow Pose) 

The bow pose is an excellent method to begin. It helps strengthen your abdominal and back muscles, while also providing them with an intense toning effect. It also stretches your entire body. This can result in losing weight over time. Furthermore, it helps to improve posture. In case you suffer from headaches, back problems, or neck pains that are severe, avoid this pose.

Know how to form this pose:

  • Lay on the floor on your stomach.
  • Bring your toes towards the floor, and then slowly bend your knees.
  • Now, grasp your ankles with your hands.
  • Inhale and then lift your upper body off the floor.
  • Then exhale and stretch your legs and back. Keep holding your legs firmly.
  • Take your head up and look straight.
  • Maintain the same position for about 10 seconds.
  • Practise this posture around 10 to 15 times.

2. Setu Bandha Sarvangasana (Bridge Pose)

Bridge pose is the perfect choice for you in case you have been looking for simple yoga asanas to manage weight. It’s a kind of yoga posture that bends the back and helps in relaxing it. It can help energise your body and make it more flexible. 

This pose targets the glutes, thyroid, spine, shoulder as well as thighs. It even assists in improving digestion as well as reducing menopausal and hypertension symptoms. Do not perform bridge poses in case you are undergoing neck or shoulder injuries.

Know how to form this pose:

  • Place your body upon your back. Bend your knees and your feet to the floor. They should be hip-width apart.
  • Move your feet to your hips.
  • Make sure your feet are in a straight line.
  • Try to raise your body with the stomach facing upwards.
  • Your chest and chin must be in the right place.
  • Relax, and then try to repeat the posture around 10 to 15 times.

3. Phalaksana (Plank Pose)

Phalaksana (Plank Pose)

A plank is a great pose for strengthening your core. This is a simple pose but has many advantages. It builds your core strength as well. This yoga pose is also excellent for relieving back pain. Moreover, regular practising of phalakasana is a great stress buster. Also, avoid putting too much pressure on your wrist and knees while performing this pose.

Know how to form this pose:

  • Get into the push-up position.
  • Using your palms, you need to then lift the upper body against the floor.
  • Now, relax the neck by looking downward.
  • Hold this position for around ten to fifteen seconds.
  • Repeat this yoga pose about 10 to 15 times.

4. Trikonasana (Triangle Pose) 

It is one of the foundational yoga poses and an ideal pose for beginners to try. Trikonasana is one of the best yoga exercises for weight management. This yoga pose is perfect for stretching your shoulders and hips muscles. Besides doing so, it can also aid in reducing the stored stress of your body. But wait! Don’t try to overstretch or strain your neck when performing this asana.

Know how to form this pose:

  • Stand straight with your hand above your head.
  • Now, spread apart your legs.
  • Then stretch down and try to touch your feet with the same hands,
  • Your other hand should be straight and facing the ceiling
  • Hold this position for around 10 seconds.
  • Switch the position with the other hand and repeat the same process.
  • Repeat the same position for 10 to 15 times.

5. Virabhadrasana (Warrior Pose)

This pose is a fantastic way to stretch your whole body. It can help maintain balance and flexibility in the body. This would provide strength to your legs, back, and shoulders. However, it can be pretty challenging. This yoga pose should only be performed under strict guidance. Your body would also be energised and would also be balanced. People with heart problems, high blood pressure, or shoulder problems need to avoid performing this asana.

Know how to form this pose:

  • Stand straight and keep your feet together.
  • Stretch your legs apart.
  • You then have to bend one of your knees in front and place the other one parallel to the ground.
  • Then slowly try to raise your hands over the head.
  • Hold this pose for 15 seconds.
  • Now, use your other knee & repeat the process.
  • Try to do this asana 10-15 times.

6. Adho Mukha Svanasana (Dog Pose)

The Adho Mukha Svanasana or the dog pose is beneficial when it comes to providing the body with a stretch. It can help you tone your arms, legs, and stomach. Furthermore, it can strengthen your shoulder muscles. Performing this pose on a regular basis can be advantageous in the future. You may feel that it’s one of the resting poses but when you actually start doing it, a burn can be felt within. People with high blood pressure are advised to avoid this pose.

Know how to form this pose:

  1. Lie flat on your stomach.
  2. Slowly try to lift your upper body with the palms and make a pose just like a mountain.
  3. Inhale as you raise your upper body.
  4. Hold this position for about 30 seconds.
  5. Now, exhale and get back to your original position.
  6. Repeat this yoga pose around 10 to 15 times.

In a Nutshell

Yoga relaxes your mind and helps your body function efficiently. Unlike gym workouts, even if you stop practising yoga for a few days due to some emergency reasons, it won’t show up on your weight. However, performing the asanas daily can show a significant change in your weight. In fact, after a period of regular practice, your body would become flexible as well. 
Apart from doing this, you can look out for weight loss gummies that can help you in managing your weight. “The Beach Body” gummies can help you in this situation. They are even enriched with some amazing ingredients such as L-Carnitine, Green Coffee, Garcinia Cambogia extract, and Vitamin C. Chewing two of the rabbit-shaped gummies can enhance your metabolic process and can pace up the rate of your weight management procedure.

weight maangement

Fruits That Can Enhance Your Weight Management Process

Weight management process is a journey that can be challenging and requires consistent effort. However, incorporating healthy foods into your diet can make the process easier and more enjoyable. One food group that can be particularly beneficial for weight management is fruits. Fruits are low in calories, high in fibre, and loaded with essential vitamins and minerals that can help support a healthy body. 

They are also rich in antioxidants and other beneficial compounds. In addition to their nutritional benefits, fruits are also versatile and delicious. Whether you enjoy them as a snack, in smoothies, or as part of a meal, fruits can be a satisfying and healthy addition to your diet. From sweet and juicy apples to refreshing watermelon, there are countless varieties of fruits to choose from, making it easy to find ones that you enjoy.

Whether you’re looking to manage weight, maintain your current weight, or simply eat healthier, including fruits in your diet can be a great way to support your goals. Additionally, you can start chewing vitamins-enriched weight management supplements that enhance your metabolic rate and promote healthy weight loss. 

Let’s have a look at the fruits that will assist you in managing your weight efficiently…

1. Apples

Apple

Apples are one of the most popular fruits in the world and are packed with health benefits. Apples are an excellent source of dietary fibre, which can help keep you feeling full and satisfied. The fibre in apples also helps to regulate your digestion and prevent constipation. 

Apples are also rich in antioxidants, which can assist in protecting your cells from the damage caused by free radicals. The polyphenols in apples, such as flavonoids and phenolic acids, reduce inflammation and improve insulin sensitivity, which can help regulate your blood sugar levels.

2. Berries

Berries, such as strawberries, blueberries, and raspberries, are low in calories and high in nutrients, making them a great addition to any weight management diet. Berries are rich in fibre, which can make you feel full. 

They are also loaded with antioxidants, such as anthocyanins and flavonols, which protect your cells from damage caused due to free radicals. Berries also improve insulin sensitivity and reduce inflammation which can control your blood sugar levels.

3. Grapefruit

Grapefruit is a citrus fruit that is low in calories and high in nutrients. It’s a great source of vitamin C, which is an antioxidant that can protect your cells. Grapefruit is also high in fibre, which can help regulate your digestion and keep you feeling full. Grapefruit also assists in reducing insulin resistance, which can help manage your blood sugar levels and promote the weight management process.

4. Pineapple

Pineapple

Pineapple is a tropical fruit that is packed with nutrients. It’s rich in vitamin C and bromelain, which is an enzyme that can help aid digestion. Pineapple is also low in calories and high in fibre, making it a great addition to any weight management diet. Bromelain can help reduce inflammation, improve digestion, and reduce the risk of chronic diseases such as cancer and heart disease.

5. Pears

Pears are sweet and juicy fruits that are high in fibre and low in calories. They’re also packed with vitamin C and copper, which can help promote healthy skin and hair. Pears can also help regulate your digestion. Pears are rich in flavonoids, such as quercetin and kaempferol, which can reduce inflammation and improve insulin sensitivity and boost your healthy weight management process.

6. Kiwi

Kiwi is a small, fuzzy fruit that is high in vitamin C and fibre. It’s also low in calories and can improve your digestion. Kiwi is also a good source of potassium, which can help lower your blood pressure and reduce your risk of heart disease. Kiwis are rich in antioxidants, such as vitamin E and polyphenols, which can aid in protecting the body cells from the destruction caused by free radicals.

7. Oranges 

Oranges are citrus fruits that are rich in vitamin C, fibre, and antioxidants. They’re low in calories and can help regulate your digestion. Oranges can also help lower your risk of chronic diseases such as heart disease, cancer, and diabetes. Oranges are rich in flavonoids, such as hesperidin and naringin, which reduce inflammation, improve insulin sensitivity, and boost your healthy weight loss process.

8. Avocado

Avocado is a unique fruit that is high in healthy fats, fibre, and nutrients. Although it is higher in calories than most fruits, it can still be a great addition to your weight management diet. Avocado contains monounsaturated fatty acids, which can help reduce inflammation and improve insulin sensitivity, which can further enhance your weight loss. Additionally, the fibre and healthy fats in avocado can help you feel full which can in turn help you eat less overall.

9. Papaya

Papaya is a tropical fruit that is loaded with nutrients. It is rich in vitamin C, fibre, and antioxidants. Papaya is also high in papain, an enzyme that can help aid digestion and reduce inflammation. Papaya is also low in calories which you can incorporate into your weight management diet.

10. Watermelon

Watermelon is a refreshing and hydrating fruit that is low in calories and high in nutrients. It is enriched with Potassium, Vitamin C, and lycopene, an antioxidant that can help protect your cells from any damage. Watermelon is also rich in water and fibre, which can help you feel hydrated and full. The high water content in watermelon can also help flush out toxins from your body and promote healthy digestion.

In Closing

Fruits are a wonderful addition to any weight management diet. They are low in calories, high in fibre, and rich in essential vitamins and minerals, making them a healthy and nutritious option for anyone looking to improve their overall health. 

Therefore, by including the above-provided variety of fruits in your diet, you can enjoy a range of flavours and textures while reaping the numerous benefits that fruits have to offer. Whether you prefer sweet and juicy fruits like berries or watermelon, or more tart options like grapefruit and papaya, there is a fruit out there for everyone. 
Besides this, you can also look up weight management supplements. Therefore, you can consider chewing “The Beach Body” gummies. The orange twist-flavoured gummies are filled with Green Coffee, L-Carnitine, Garcinia Cambogia extract, and Vitamin C. Intaking just two every day can improve your metabolic rate and thus boost your weight management process.

weight management

8 Ways to Accelerate Fat Burning Process for Weight Management

Excess body fat is a common concern for many people. Carrying excess weight can increase the risk of many health problems, including heart disease, diabetes, and certain types of cancer. While there are many diets and weight management programs available, the key to achieving sustainable weight loss is to focus on boosting the body’s natural fat-burning ability. The human body is constantly burning calories, even when at rest. 

This process is known as resting metabolic rate, and it is determined by factors such as age, gender, body composition, and genetics. While many people focus on reducing calorie intake to lose weight, there are also several ways to boost the body’s fat-burning process. This can help the body burn more calories and fat. Even consuming weight loss gummies can help boost your metabolism which can thus enhance the fat-burning procedure.

Here are some of the ways to boost your fat-burning process for better weight management…

1. Increase Your Protein Intake

Increase your Protein intake

Protein is a crucial macronutrient that is necessary for building and repairing tissues in the body. It also has a higher thermic effect than carbohydrates or fats, meaning that the body uses more energy to digest it. This results in an increase in metabolic rate, which can help burn more calories and promote weight management. 

Additionally, consuming high-quality protein can help to reduce cravings and feelings of hunger, leading to a reduction in overall calorie intake. Sources of protein include fish, eggs, dairy, legumes, and tofu. You need to hence include protein with every meal and snack to help boost the body’s fat-burning ability.

2. Engage in High-Intensity Interval Training (HIIT)

High-intensity interval training involves short bursts of intense exercise, followed by periods of rest or low-intensity exercise. This type of training has been shown to increase the body’s fat-burning ability by increasing the metabolic rate and stimulating the production of growth hormones. 

Examples of HIIT workouts include sprints, jumping jacks, burpees, and jumping rope. By including this HIIT into your workout routine 2-3 times per week, you can improve the body’s fat burning ability.

3. Drink Green Tea

Green tea contains catechins, a type of antioxidant that has been shown to increase the body’s fat-burning ability. The catechins in green tea work by increasing the metabolic rate, leading to an increase in the number of calories burned. Green tea may also help to reduce inflammation and improve overall health. To maximise the benefits of green tea, you should try to drink at least two cups per day. However, make sure that you choose high-quality, organic green tea to avoid consuming harmful additives or pesticides.

4. Get Enough Sleep

Get Enough Sleep

Sleep is essential for overall health, and it can also affect the body’s fat-burning ability. Poor sleep quality or a lack of sleep can lead to hormonal imbalances that can affect metabolism and promote fat storage. 

On the other hand, getting enough restful sleep can help regulate hormones such as cortisol and insulin, which can promote fat burning. You should have at least 7-8 hours of sleep per night and establish a regular sleep schedule to help improve the quality of your sleep.

5. Eat More Fibre

Fibre is a type of carbohydrate that the body cannot digest. It helps to keep you feeling full and satisfied, leading to a reduction in overall calorie intake. Additionally, fibre improves insulin sensitivity and promotes the growth of healthy gut bacteria, both of which can help improve the body’s fat-burning ability. Sources of fibre include fruits, vegetables, whole grains, legumes, and nuts. Consuming at least 25 grams of fibre per day can enhance your body’s fat-burning process.

6. Stay Hydrated

Drinking enough water is crucial for many bodily functions, including fat burning. Water helps to flush toxins from the body and supports the liver and kidneys in metabolising fat. Adequate hydration can also help to reduce feelings of hunger and improve overall digestion. 

Therefore, you should aim to drink at least 8 glasses of water per day and you can also increase your intake if you are engaging in physical activity or are going out in hot weather.

7. Reduce Stress

Chronic stress can produce cortisol, a hormone that can promote fat storage in the body. This can cause disruption in your weight management process. Hence, by finding ways to manage stress, such as meditation, deep breathing, or yoga, you can reduce cortisol levels and promote fat burning.

8. Incorporate Strength Training into Your Exercise Routine

When trying to promote fat burning and improve overall health, it is essential to practice stress-reducing activities in your daily routine. Strength training can help build muscle mass, increasing the body’s metabolic rate and improving the ability to burn fat. Muscle tissue requires more energy to maintain than fat tissue, so by increasing muscle mass, the body will naturally burn more calories at rest.

In Closing

Boosting the body’s fat burning process is a key component of weight management and improved health. Therefore by including the above-outlined ways into your daily routine, you can help improve your body’s metabolism and promote more efficient fat burning. 

Remember, weight management is a gradual process, and it’s important to be patient and consistent in your efforts. Furthermore, you can include the intake of weight loss gummies that would improve your metabolism for managing your weight. Thus, “The Beach Body” gummies can be beneficial. 

The ingredients packed in the gummies include Vitamin C, Green Coffee, L-Carnitine, and Garcinia Cambogia extract. Chewing two of them per day can assist in boosting your metabolism and promote healthy weight management. With time and dedication, you can achieve your goals and enjoy a healthier, and happier life.

Delicious Dinner Recipes for Weight Management

Weight management is not a very tough job as many of you think. It can be made easier when you practise things accordingly. It’s also a belief that skipping dinner can boost your weight management procedure. However, this is just a myth. In fact, skipping meals can leave you hungry, leading you to eat more than usual which can lead to eating more. 

Weight management procedures actually increase pace at night. Thus, it is important to provide enough nutrients at night so that your fat burning process can work efficiently. No worries, you can go for a lighter meal that can help to keep your metabolism going and provide the body’s nutrition. It will hence allow your body to eliminate excess fat that will help offset the necessary calories. 

Choosing baked, sauteed, roasted, stewed and steamed food items can be healthier than breaded, battered, and fried meals. You can even pop some weight management gummies that are useful in boosting metabolism and providing a healthy weight loss. 

Here’s how you can make some tasty and yummy dinner recipes while being on a weight management journey…

1. Quinoa

Quinoa

Another protein-rich dietary fibre and dietary ingredient is Quinoa. It is an excellent filler that keeps you satisfied throughout the day, keeping cravings at bay and calories down. It has a low glycemic index and helps keep your blood sugar in check. Additionally, quinoa is low in calories too as one cup contains only 172 calories.

Ingredients Needed:

  • A cup of quinoa
  • 1 teaspoon of cumin seeds
  • 1 tablespoon of oil
  • 1 cup of dal
  • 1 teaspoon of hing
  • 1 teaspoon of mustard
  • 1 cup of diced carrots
  • 1 cup of peas
  • 1 cup of diced onions
  • 1 cup of french beans chopped
  • 3 curry leaves
  • 2 green chillies
  • 250 ml of water
  • Salt to taste

Its Preparation:

  • Cook oil in a skillet and add mustard seeds, along with some cumin seeds. 
  • After a while of roasting the mixture, add hing. 
  • After that, add chopped vegetables as well as curry leaves and green chillies. 
  • Cook it for a few minutes and then add salt and water. 
  • Let the quinoa soak in the pan for a bit. 
  • Allow it to simmer for a few minutes until it becomes thicker. Tadda! your dinner diet food is ready.

2. Vegetable Spinach Salad

Spinach is among the healthiest food items that can be found in the list of vegetables. The vegetable spinach salad is a mix of various vegetables like tomatoes, capsicum, cucumber, cabbage, spinach, and spring onions.

The salad has a low calorie count and high fibre, which aids you stay fuller and won’t add to the calories consumed. They are also high in antioxidants that aid in detoxifying the body, and help in burning fat. Additionally, they are high in protein as well.

Ingredients Needed:

  • ½ bunch of baby spinach or normal spinach leaves can also be used
  • 1 medium sized chopped cucumber
  • ½ cup of shredded cabbage
  • 1 medium sized chopped tomato
  • 1 chopped capsicum 
  • 1 teaspoon of olive oil
  • Add pepper and salt as per your taste

Its Preparation:

The spinach should be cooked for about 2-3 minutes prior to adding it to the salad. You can cut it into small pieces following proper washing should you want to eat it raw. Mix all chopped vegetables together , and then add olive oil along with pepper and salt to taste.

3. Crispy Baked Falafel

Crispy Baked Falafel

This falafel recipe makes use of baking and pan-frying, which means you’re not using the traditional oil deep-frying recipe. You can make it an entire meal by adding a slice of pita bread or salad made of fresh vegetables.

Ingredients Needed:

  • 1 cup of dried chickpeas incubated overnight in water
  • ½ a bunch of fresh parsley
  • 3 cloves of garlic cut
  • Half medium-sized onion chopped
  • 1 teaspoon of cumin
  • ¼ teaspoon of black pepper
  • 1 teaspoon of salt
  • 1 teaspoon of coriander
  • ¼ cup of vegetable oil

Its Preparation:

  • Preheat the oven up to 400 F.
  • Drain the soaked chickpeas and wash them off with clean water.
  • Add the chickpeas as well as onion, parsley, garlic and the spices, pepper, and salt into the mixer grinder. 
  • Then, pulse a few times until you achieve a uniform coarse texture.
  • Make small falafel balls using your hands.
  • In a medium saucepan, put the vegetable oil and then add to it the balls of falafel.
  • Cook the falafel in the oil for two minutes each and then use a spatula to carefully flip them around. After cooking, transfer them to a parchment-lined baking dish.
  • After all the falafels have been cooked in the pan, place them in the baking dish.
  • Now, pour the remaining oil left from the pan over the falafels. Bake for 20 minutes or until they are browned and crispy. Turn them over halfway using an elongated spatula.

You can now have it with pita, greens rice, pita, or any of your favourite food pairings.

4. Vegetable Soup

The meal consists of whole vegetables that are very nutritious and aid in losing weight too. Potatoes are packed with fibre, which helps keep your stomach full for a long duration and assists in avoiding cravings. 

Capsicum is low in fat, and is rich in minerals and vitamins and beans are packed with protein that assists in building muscles and burning off fat. Other vegetables, like peas, carrots, and cauliflower are low in calories and are full of fibre. Black pepper assists in removing the growth of fat cells and boosts metabolism.

Ingredients Needed:

  • 500 ml water
  • 1 potato
  • 1/4 cup peas
  • 1 chopped carrot
  • 1/4 cup sweet corn kernels
  • 1 cup of chopped, finely chopped cauliflower
  • 4 french beans chopped
  • 1/2 chopped capsicum
  • 1/2 teaspoon oregano
  • One teaspoon powder of black pepper
  • Salt to taste
  • 1 teaspoon extra olive oil that is virgin

Its Preparation:

  • Boil 750 ml water in a pot and add 1 potato chopped. 
  • Cover with a lid and let it simmer for a few minutes. 
  • Once the potato is halfway cooked, you can add 1 cup of peas as well as one chopped carrot. 
  • It should boil for 3 to 4 minutes more. 
  • Add some sweet corn kernels, cauliflower chopped, french beans, capsicum to it. ]
  • Put some salt, oregano, and black pepper. Then mash the veggies using a blender, and olive oil to the mix. Bring it to a boil for about 3-4 minutes, and then serve hot.

In a Nutshell

Dinner can be made amazing. Despite being on a weight management journey, you need not skip your dinner. You can instead go for the healthy food options that have been highlighted above. These are full of vegetables that can be nutritious for your health and thus promote a healthy weight loss. Above all, they can boost your metabolism as well. 
Furthermore, it’s recommended to consume weight loss gummies that can enhance this process. Here, “The Beach Body” gummies can be your rescuer. They are rabbit-shaped and also orange-twist flavoured. They are even packed with some of the beneficial ingredients such as L-Carnitine, Green Coffee, Vitamin C, Garcinia Cambogia extract, and much more. Popping two of these tasty treats in a day can boost your metabolism and eventually promote a healthy weight loss process.

weight management gummies

Detoxify the Body with These 5 Wonderful Drinks

Body detoxification is something you might have heard of. If not let us first go through that. The human body has a variety of natural ways to detoxify through sweat, liver and urine as well as faeces. However, the use of preservatives and pesticides has increased the toxin intake of humans to a record level. This is why it is important to alter the diet in order to assist the body in the detoxification process. 

Detoxing is a process that helps organs eliminate the toxins within themselves. If the consumption of toxic substances is not reduced it may cause numerous issues like acidity, stomach pain, bloating, constipation, etc. It may even cause nausea, fatigue, headaches and skin issues. 

Drinking detox drinks every day can help you in boosting your metabolism which in turn can be beneficial in enhancing your weight management procedure. Detox drinks consist of fruits, herbs and antioxidant-rich vegetables that flush out toxins and cleanse the intestine as well. Also, while trying to manage weight, you can begin the consumption of weight management gummies. 

To ensure that you don’t become bored of drinking the same drink for detox every day, we’ve put together a range of options that can aid you in managing weight. Start scrolling then…

1. Mint Cucumber Detox Drink 

Mint Cucumber Detox Drink

Mint is traditionally regarded as the best ingredient for soothing an upset stomach. Mint also improves the flow of bile through the stomach speeding the digestion process. Coupled with antioxidant-rich cucumber and lemon, this cooler is as much a saviour from the toxic overload.

Ingredients That You Require:

  • 1 cucumber
  • 8-10 mint leaves
  • 2 tablespoons of lemon juice
  • Some ice cubes
  • Some iced water
  • A few mint leaves and lemon rings

Its Preparation:

  • Peel, chop and blend cucumber, mint leaves and 1 cup of water. 
  • Strain and discard pulp.
  • Add lemon juice, black salt and dilute with water if needed.
  • Pour the beverage in glasses, put some ice cubes and garnish with lemon rings and mint leaves.

2. Litchi Ginger Lemonade 

Litchi Ginger Lemonade 

Mostly consumed with tea, ginger is traditionally seen as an effective agent against inflammation. This detox drink not only cleanses your vital organs but also packs the flavours of two of your favourite delights – litchi and lemonade. 

Ingredients That You Require:

  • ½ cup of minced ginger
  • ½ cup of fresh lemon juice
  • Ice cubes 
  • 1 glass of litchi juice
  • 1 cup of grapes
  • ½ cup of chia seeds
  • Mint leaves
  • A pinch of salt

Its Preparation:

  • In a jar, put the minced ginger, lemon juice and litchi juice.
  • Add some ice, salt to taste and then blend it well.
  • Pour it in a jar. Further, add sliced grapes and chia seeds to it. Mix it well with a spoon.
  • Finally garnish it with some mint leaves and serve chilled.

3. Jeera Water 

Jeera water can be one of the most basic tricks that you can adapt to detoxify your body. It requires no time and effort in its preparation and also helps in managing loss. Jeera water is said to aid digestion and improve bowel movement. 

It secretes enzymes, which help in breaking down sugars, fats and carbohydrates that keep the gut healthy. Better digestion further helps in improving metabolic rate, leading to healthy weight loss.

Ingredients That You Require:

  • 2 tablespoons of jeera
  • 2 cups of water
  • 1 teaspoon of honey
  • 1 teaspoon of lemon juice

Its Preparation:

  • Let jeera and water soak overnight. 
  • Mix jeera in the morning with lemon and honey to provide it with an energising and sweet taste. 
  • Drink it up prior to starting your day, or before a morning workout. 

You can even prepare jeera water instantly with the following method:

  • Take a pan and boil around 2 cups of water.
  • Put some tablespoons of jeera and leave it for at least 5-10 minutes.
  • Strain the water so that the jeera is removed.
  • Put some honey to enhance the taste. Drink it while it’s warm to get the best of results.

4. Carrot Orange Ginger Drink

Oranges are an excellent source of antioxidants, vitamin C and other nutrients. Carrots are even rich in beta-carotene as well as fibres that aid in healthy weight loss as well as digestion. Ginger is loaded with anti-inflammatory properties and is a long-standing remedy for digestion problems such as gastric cramps, stomach cramps, and bloating.

Ingredients That You Require:

  • 1 large carrot
  • 2 oranges
  • ¼ inch of crushed raw turmeric
  • ½ inch of crushed ginger
  • ½ teaspoon of lemon juice

Its Preparation:

  • Take out the juice of carrot and orange in separate portions.
  • Put the juice into a blender. Then add ginger and turmeric.
  • Blend until smooth for around 30 seconds.
  • Now squeeze half a lemon.
  • Strain this mix and serve it. 

5. Haldi Tea

An ideal blend of antioxidants and anti-inflammatory components, haldi tea has numerous health benefits. Turmeric, a potent detoxifying spice for the liver, improves the immune system and enhances the function of the liver.

Ingredients That You Require:

  • ½ teaspoon of haldi
  • ½ teaspoon of chopped ginger
  • ¼ teaspoon of black pepper
  • 1 teaspoon of honey
  • 2 cups of water

Its Preparation:

  • In a bowl, add water, and then put it on the stove to boil.
  • Let it simmer with all the other ingredients.
  • Stir well.
  • Continue to boil the water until it is reduced to half.
  • Strain the water and serve it hot.

In Short

Detoxifying your body is necessary. Doing so helps you to get rid of all the toxins and make your inner body clean. This in turn results in healthy weight management. An added advantage of drinking detox drinks is that they promote metabolism. Apart from doing this, the consumption of weight loss gummies can be thought of. 

Hence, you can go for “The Beach Body” gummies that have a delicious orange twist flavour. These gummies also contain some amazing ingredients such as Green Coffee, L-Carnitine, Garcinia Cambogia extract, and Vitamin C. And you know the best part- they have 0 grams of sugar!

Popping just two of these tasty treats can not only give a boost to your metabolism but promote healthy weight loss. 

Your New Approach to Health!

Healthy diet

Go the Mediterranean Way

With the pandemic unleashing the new fever for a healthy, sustainable lifestyle, one in every six people around the world is considering changing his or her eating habits to achieve goals such as weight loss, healthy living, and mental health enhancement. Now, there are countless dieting options available, from incredibly restrictive to more balanced and manageable meal plans and it can be quite challenging to find the best one for you.

Amongst those diet regimes, the Mediterranean diet is ranked as one of the best diets. Many studies have found it to be one of the healthiest ways to live. It is linked to innumerable health benefits such as lowering cholesterol, improving heart health, aiding digestion, longevity, and weight loss. In fact, it’s pretty tough to fault the Mediterranean meal plan. So, if you are keen on changing your eating habits, read through this article to know more about the Mediterranean diet.

What’s a Mediterranean diet?

The foundation of the Mediterranean Diet is derived from the traditional cuisine of the countries bordering the Mediterranean Sea. Individuals living in the Mediterranean have been eating this way for hundreds of years now. While there is no specific definition of the Mediterranean diet, it is widely known as a meal plan that includes whole grains, nuts and seeds, fruits, vegetables, and olive oil. The fundamental elements of the Mediterranean lifestyle are sharing healthy meals with family and friends while relishing a glass of red wine and physical activity.

Why the Mediterranean?

A well-balanced, suitable, and sustainable diet combined with regular exercise can help maintain your body and mind in good shape. Well, that’s just the perfect description of the Mediterranean way. The icing on the cake is that it has fewer restrictions, unlike any other diet plan.

Here are five reasons why you should opt for the Mediterranean diet.
  1. You don’t have to count your calories

Yes, you heard it right. You don’t need a calculator to monitor your calorie intake. Instead, you ought to swap out the bad fats for good ones—go for olive oil instead of butter; skip sugary, fancy desserts and enjoy fresh fruits; fish or poultry rather than red meat. Eat tasty veggies, beans, and nuts (but stick to a handful a day). You can have whole-grain bread and wine, however, in moderate amounts. 

  1. Fresh Food

In the Mediterranean diet, the food is absolutely fresh, and the meal course focuses on seasonal produce, eliminating the role of frozen or processed food. The menu includes yummy multi-bean salads and colorful veggie-filled tomato gazpacho. 

  1. Bread, Wine, and Fat

Unlike other diets, the Mediterranean diet does not prohibit the consumption of bread and fat in your daily meals. However, you will have to swap the saturated and trans-fat for good fat and the white bread for whole-grain bread. That sounds simple, doesn’t it? Well, there is more. Most Mediterranean meal plans allow red wine in moderation.

Whole-grain bread is healthier than bread made with white flour because it contains more protein and minerals. When it comes to fat, look for the good kind, such as nuts, olives, and olive oil. These fats add flavor and help fight diseases from diabetes to cancer. With respect to wine, some studies suggest that one glass of red wine a day for women and two for men may be good for the heart. 

  1. Colossal array of menu 

The Mediterranean diet is an extensive collection of cuisines. It includes Greek, Italian, Spain, Turkey, Morocco, and other Mediterranean countries’ cuisines. However, one must stick to the basics:  whole-fat dairy, light on red meat with olive oil, and loads of fresh veggies, fruits, and whole grains. 

Healthy way of losing weight

Losing weight while eating nuts, cheese, and oils is indeed a miracle. The Mediterranean way of food and, of course, the slower eating style will make you feel full and satisfied. This way, you will stick to a diet plan. The diet plan works wonders for weight loss when combined with regular exercise. 

How to make a Mediterranean meal?

It’s essential to stick to the foods at the core of the eating plan to reap the benefits of the Mediterranean diet. For starters, include core foods such as vegetables, fruits, beans, herbs, whole grains, spices, nuts, and healthy fats daily, fish and seafood twice a week, and dairy foods, eggs, and poultry in moderation and occasionally. Red meats and sweets must rarely be included in the meal.

Now, let’s look into the list of common foods and flavors in the diet, categorized based on the frequency of their serving.

Eat Mostly: 

Vegetables and Tubers – artichokes, arugula, beets, broccoli, brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard cucumber, dandelion greens, eggplant, fennel, kale, leeks, lettuce, mâché, mushrooms, mustard greens, nettles, okra, onions (red, sweet, white), peas, peppers, potatoes, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini

Grains – wheat berries, bread, barley, buckwheat, bulgur, couscous, durum, freekeh, millet, oats, and polenta.

Herbs and Spices – anise, basil, bay leaf, chilis, clove, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, Aleppo pepper, rosemary, sage, savory, sumac, tarragon, thyme

Fruits – avocados, apples, apricots, cherries, dates, figs, grapefruit, grapes, lemons, melons, nectarines, olives, oranges, peaches, pears, pomegranates, pumpkin, strawberries, tangerines, tomatoes

Nuts, Seeds, & Legumes – almonds, beans (cannellini, chickpeas, fava, green, kidney), cashews, hazelnuts, lentils, pine nuts, pistachios, sesame seeds (tahini), split peas, walnuts

Eat-in Moderation:

Poultry & Eggs – chicken, duck, guinea fowl, quail chicken eggs, duck eggs, quail eggs

Cheese and Yogurt – Brie, Chevre, Feta, Halloumi, Manchego, Parmigiano-Reggiano, Pecorino, ricotta Greek yogurt

Fish and Seafood – abalone, cockles, clams, crab, eel, flounder, lobster, mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia, tuna, whelk, yellowtail

Limit:

Sweets – treats made with fruits, nuts, whole grains, and minimal sugars baklava, biscotti, crème caramel, chocolate, gelato, kunefe, lokum (Turkish delight), sorbet

Meats – beef, goat, lamb, mutton, pork

Pros and Cons

Mediterranean cuisine is a blend of scrumptious and healthy food. People who switch to the Mediterranean diet are so enamored with its flavor and nutritional value that they swear they will never eat any other way again. Of course, like any other diet, the Mediterranean style comes with its own pros and cons, but it is associated with the individual’s eating style.

Here are some generic benefits and drawbacks of this eating plan.

Benefits
  • Covers all major food groups and helps maintain a balanced diet with diverse flavors.
  • The diet can help reduce the risk of diseases such as cancer, improve memory function, control diabetes, promote heart health, support blood sugar control, and reduce inflammatory markers.
  • Aids in mental health management and weight management
  • Eating the Mediterranean way helps the planet

Drawbacks

  • Some of the ingredients or foods are expensive.
  • Cooking can be time-consuming.
  • Limitations on red meat and alcohol
  • The diet might not be ideal for everyone; additional guidance may be necessary for specific conditions.
  • Some of the dietary restrictions might be challenging.

The Mediterranean diet is one of the most delectable and clean eating methods. You are undoubtedly doing a favor to both your body and the planet. However, keep in mind that each person is different, and each body type is unique. Therefore, one has to understand his or her body’s needs and regulate a customized diet plan. Nevertheless, if you are looking for a diet plan that transforms your health, aids in slow and steady weight loss and management, and a tasty way of eating that won’t leave you feeling deprived, the Mediterranean diet is the real choice and definitely, worth trying. On the other hand, if you are looking for a plan that involves serving sizes and calories, the Mediterranean diet is probably not your cup of tea.

weight management

Chia Seeds – Super Food for a Healthy You

Most people know that eating healthy is important, but with our busy lifestyles, it can be hard to find the time to cook meals from scratch every day. That’s where superfoods come in – foods that are packed with nutrients and have a host of health benefits. Chia seeds are one such superfood, and in this article, we’ll explore some of the reasons why you should add them to your diet.

What are chia seeds?

Chia seeds are an ancient superfood that has been used for centuries by the Aztecs and Mayans. They are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals. Chia seeds have been shown to improve heart health, digestion, and blood sugar control. They can also help you lose weight and maintain a healthy weight.

Nutritional value of chia seeds

Chia seeds are an excellent source of nutrition. They are a good source of protein, fiber, and antioxidants. They also contain a variety of vitamins and minerals. Chia seeds are a low-carbohydrate food, and they are also low in calories. One ounce (28 grams) of chia seeds contains about 138 calories and 4 grams of protein.

Chia seeds are a good source of omega-3 fatty acids. This means that they can help to reduce inflammation in the body. Omega-3 fatty acids are also beneficial for heart health. Chia seeds also contain a type of fiber called soluble fiber. This type of fiber can help to regulate blood sugar levels and cholesterol levels.

The nutrient content of chia seeds makes them an excellent addition to a healthy diet. Including chia seeds in your diet can help you to meet your daily needs for essential nutrients.

Health benefits of chia seeds

Chia seeds are a superfood that offers a wide range of health benefits. They are high in fiber and protein and contain essential fatty acids, vitamins, and minerals. Chia seeds have been shown to improve cholesterol levels, blood sugar control, and weight loss.

Chia seeds are also a good source of antioxidants and have anti-inflammatory properties. These health benefits make chia seeds an excellent addition to your diet.

If you’re looking for a nutritious snack, add a handful of chia seeds to your yogurt or cereal. You can also use chia seeds to make homemade energy bars or add them to smoothies.

Chia seeds for weight management

Chia seeds are a superfood that can help with weight management. They are high in fiber and protein, which can help you feel full and satisfied after eating. Adding chia seeds to your diet can help you reach your weight loss goals.

Chia seeds are also a good source of omega-3 fatty acids. These fatty acids are beneficial for heart health and can help lower LDL (bad) cholesterol and triglyceride levels.

How to eat chia seeds

Chia seeds are a superfood that has many health benefits. They are high in fiber, protein, and omega-3 fatty acids. You can add chia seeds to your diet by eating them whole, adding them to smoothies or juices, or using them as an ingredient in recipes.

When eating chia seeds whole, it is important to drink plenty of water as they can absorb up to 10 times their weight in water. This can lead to constipation if you don’t drink enough water.

Adding chia seeds to smoothies or juices is a great way to get their nutritional benefits without having to eat them whole. You can also add chia seeds to oatmeal, yogurt, or baked goods.

If you are looking for recipes that include chia seeds, there are many online and in cookbooks. Some popular recipes include chia seed pudding, chia seed bread, and chia seed muffins.

Recipes with chia seeds

Chia seeds are a superfood that has many health benefits. They are a good source of fiber, protein, and omega-3 fatty acids. You can add chia seeds to many different recipes to make them healthier. Here are some recipes that include chia seeds:

1. Pudding: This pudding is a healthy and delicious way to start your day. Simply combine chia seeds, milk, vanilla extract, and honey in a bowl and stir until the chia seeds are evenly distributed. Then, let the mixture sit for about 30 minutes so the chia seeds can absorb the liquid and expand. Once it’s thickened to your desired consistency, enjoy!

2. Chia Seed Breakfast Bowl: This recipe is perfect for those mornings when you want something hearty and filling, but don’t have a lot of time to prepare breakfast. Simply combine cooked quinoa or oatmeal with chia seeds, fresh fruit, and nuts or nut butter. Top with a drizzle of honey or maple syrup and you’re good to go!

3. Banana Bread: This banana bread is moist, flavourful, and packed with nutrition thanks to the addition of chia seeds. Simply combine mashed bananas, eggs, almond butter, honey, baking soda, and salt in a bowl. Then, stir in some whole wheat flour and chia seeds. Bake at 350 degrees Fahrenheit for about 30 minutes or until a toothpick inserted into the center comes out clean.

4. Veggie Burger: These veggie burgers are a great way to get your daily dose of veggies and protein all in one meal. Simply combine cooked quinoa or brown rice with grated carrots, diced onion, mushrooms, garlic, and spices. Then, form the mixture into patties and coat in some chia seeds. Fry in a bit of oil over medium heat until golden brown on both sides.

5. Chocolate Bark: This chocolate bark is a healthy and delicious way to satisfy your sweet tooth. Simply melt some dark chocolate chips in a microwave-safe bowl or over a double boiler. Once melted, stir in chia seeds and any other desired mix-ins (e.g., dried fruit, nuts, etc.). Then, spread the mixture onto a parchment paper-lined baking sheet and sprinkle with sea salt. Place in the fridge or freezer until firm and then break into pieces. Enjoy!

Are there any side effects of eating chia seeds?

There are no known side effects of eating chia seeds. However, as with any food, it is possible that some people may have an allergic reaction to them. If you experience any symptoms after eating chia seeds, such as hives, swelling, or difficulty breathing, seek medical attention immediately.

Conclusion

If you’re looking for a nutritious and delicious way to improve your health, chia seeds are a great option. Packed with fiber, protein, vitamins, and minerals, chia seeds offer a host of benefits for your mind and body. Whether you add them to your smoothies or use them to make homemade energy bars, chia seeds are a versatile super food that can help you reach your health goals. Give them a try today and see how they can help you live a healthier life!

weight management

7 things you NEVER skip in order to be a better runner

We all commit to different forms of exercises in quest for better health and well-being. Running is one of the most popular forms of exercise with weight loss benefits. Well-designed running schedules prevent high blood pressure, help in diabetes control, strengthening muscles and improving cardiovascular health. A glowing supple skin is an added advantage. Here are a few tips to become a better runner and optimise running benefits:

1.       NEVER skip activation exercises and warm up

Activation exercises are typically for awakening of muscles which help in increased blood circulation and achieve neuromuscular efficiency. They boost performance and reduce the risk of injury.

2.       NEVER miss stretches after the run however exhausted you are

They help in reduction of muscle and joint stiffness called DOMS (Delayed Onset of Muscle Soreness). Stretches help in achieving flexibility and relieving tension in muscles. High intensity running leads to lactate build up and stretches release of lactate.

3.       NEVER forget to trim toenails to avoid them falling off or jamming up the shoe

Popularly called Runner’s/ Jogger’s toenail causes blackening or discoloration of the toenail which may lead to pain and infection. It is medically called ‘subungual hematoma’ which occurs due to the impact on the toes caused while feet land on the ground eases with a visit to a podiatrist to drain the blood collected under the nails. To avoid this discomfiture, it is best to keep toenails trimmed and disinfected.

4.       NEVER run on an empty stomach and without ample hydration

The importance of nutrition can never be undermined. 40% of the intake has to be carbohydrates in order to fuel the energy required for intense running. Adequate amounts of protein and fats are a prerequisite. Unassuming curd rice can boost energy and aid in good, energetic runs. You can also have banana, soaked almonds, dates as pre-run nutrition.

The importance of hydration cannot be emphasised more as our body runs on water and dehydration begins much before the run begins! Running routes have to be carefully designed making way for hydration points. Electral, sports drinks, tender coconut help maintain electrolyte balance in the body.

5.       NEVER forget to foam roll after long distance runs

It improves recovery enabling further training to commence uninterrupted. It alleviates muscle soreness and stiffness and improves blood circulation

6.       NEVER skip sleeping well and resting after runs

Most of the recovery happens during sleep and rest. A good sleep is therefore a must

7.    NEVER forget to use skin lubricants to avoid chafing

Chafing is common in runners due to friction, moisture and fabric in the thigh and buttock area. It may even develop into a rash. Liberal application of lubricants  like Vaseline Petroleum jelly, coconut oils, lotions or powders help prevent chafing.