Smart switches to healthy habits – Health /Beauty /Fitness Goals # 5

Hiii everyone !!!.Hope everyone is hale and hearty and as amazing as we interacted last time. Let’s get set for another healthy habit..

Let’s get started.😀

Promise yourself a fruit a day..without fail…!!

Yess guys .Very simple yet very vital . In our hectic schedules ,juggling between office responsiblities,home chores and everything around us ,we often forget the intake of fruits ,which form a very crucial part of a balanced diet plan. Fruits have abundance of minerals,vitamins,fibers which suffice the nutritional need of our body and provide the fuel to the smooth functioning of it.

So now let’s try to have atleast 1 fruit in a day. Have it either for the breakfast or as an evening snack. But ensure not to skip it . This small habit can really make a big change . A regular intake of fruits allays away tiredness,makes us feel fitter and also boosts our immunity levels.

So if you dont want to compromise with fitness,dont compromise with healthy habits..

Take care guys and ensure to follow it.It’s simple but super healthy.

Stay fit ,healthy and keep smiling.😊
Wishes.Spardha

Stomach Cleanser Smoothie

Ingredients

•3 cups water
•Juice of 1 lemon
•1 inch piece of ginger
•4 inch piece of cucumber
•¼ cup mint
•1-2 handfuls ice

Instruction

Add 1 cup of water and the lemon juice, ginger, cucumber and mint to the blender . Blend.
Add last 2 cups of water and ice and blend again.

Wishes.spardha❤

The Essential Superfood Series #No. 3 Flax seeds

Flaxseeds or botanically known as Linum usitatissimum is into edible usage past 6000 years. These tiny seeds have amazing benfits of combating cancer, lowering cholesterol levels, making the skin radiant, youthful and many more.

These seeds are small storages of many powerful antioxidants i.e. lignans, omega -3 fatty acids ‘the good fats’. Including a spoonful of them in your daily diet helps achieve new levels of health and beauty.

One tablespoon of ground flaxseeds contains the following :

  • Calories: 37
  • Protein: 1.3 grams
  • Carbs: 2 grams
  • Fiber: 1.9 grams
  • Total fat: 3 grams
  • Saturated fat: 0.3 grams
  • Monounsaturated fat: 0.5 grams
  • Polyunsaturated fat: 2.0 grams
  • Omega-3 fatty acids: 1,597 mg
  • Vitamin B1: 8% of the RDI
  • Vitamin B6: 2% of the RDI
  • Folate: 2% of the RDI
  • Calcium: 2% of the RDI
  • Iron: 2% of the RDI
  • Magnesium: 7% of the RDI
  • Phosphorus: 4% of the RDI
  • Potassium: 2% of the RDI

Rightly termed a ‘Superfood’, these flax seeds have innumerable health benefits.

  1. Prevents Cancer – Being a rich source of lignans, flaxseeds help in preventing this fatal disease. Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. These have upto 800 times more lignans than any other plant source.
  2. Flaxseeds improve digestion – Flaxseeds are rich in soluble and insoluble dietary fiber, which can help prevent constipation. A tablespoon of flax seeds provide an adequate dose of daily required roughage to keep digestive system aptly functional, thereby prevents any digestiver disorders. Also they maintain an optimal level of pH (6-8) in the intestine by forming mucilage.
  3. Minimizes blood cholesterol level – The cholesterol levels of blood or presence of lipid content of blood has proven to be a potential precursor of heart attacks and arteries congestion. The soluble fiber content and phytosterols found in it aid in preventing the absorption of bad chloesterol in the blood stream. Clinical studies have proven to reduce 6% -11% of cholesterol on regular consumption of flax seeds.
  4. Diabetes – A study has found that taking a tablespoon of ground flax seeds every day for a month lowers fasting blood sugars, triglycerides, cholesterol levels, as well as bringing a significant drop in A1C level . Also flax seeds improve insulin sensitivity in glucose-intolerant people.

☺Stay tuned with new posts of this Superfood series and keep yourselves informed of the news health mantras of healing by nature.

❤ wishes.spardha

THE ESSENTIAL SUPERFOOD SERIES – NO. 2 GARLIC

Garlic, botanically known as Allium Sativum, has been cultivated from thousands of years in many parts of the world. It is renowned throughout the world for it’s hot, pungent, aromatic flavours and healing properties. Also it forms a crucial fraction of Ayurveda. Significant usage for garlics as a medicinal herb has been well documented in ancient civilizations..i.e.. Roman, Greek, Egyptian, Babylonians, Asian and Chinese.
Not only ancient but modern science has also reafirmed it’s medicinal benefits.

Therefore, the regular inclusion of a few cloves of raw garlic in our regular diet can really help us stay healthier. It’ myriad benefits are listed below:

  1. Prevention of Heart Disease – Regular garlic consumption helps to lower the cholesterol levels, due to it’s antioxidant properties of Allicin. Not only this, but it also lowers the blood pressure and blood sugar levels.
  2. Cancer Prevention – Several studies have indicated the regular consumption of garlics prevents stomach and colorectal cancers.
  3. The Blood Purifier – Garlics have excellent detoxification properties. Thus, it flushes out toxins from the system ,thereby helps in mitigating inflammation and any skin ailments. Also works wonders in inflammation induced diseases like arthiritis , psoriasis , bowel diseases etc.
  4. Anti-bacterial and anti-parasitic – For the last several thousand years it has been used to treat fungal , bacterial and parasitic infections. Also wards off cavity causing bacteria if chewed raw.
  5. Skin – It’s reviving properties protects the skin from the deleterious effects of free radicals and slows down the depletion of collagen and thus keeps aging at bay. If topically applied , it relives eczema.
  6. For hair – Garlic infused hair oil when applied to scalp , helps rejuvinate the hair and maked them dense and voluminous.
  7. Cold and Flu – Garlic provides relief from the resistant cold and flu , if a few cloves are eaten raw or if sipped in the form of hot garlic tea throughout thr day. Not only this but alongside , it also builds up the immunity , making you less prone to seasonal infections and flu.

    Thus, these invigorating endless benefits of garlics are more then sufficient in naming it a ‘Superfood’ . Introducing it in any meals of the day , can aid you fight any health adversity..

    So take care guys & stay healthy.. Hope you will look forward for my next Superfood article.. Till then you can go through my previous informative posts on health , nutrution and cures through nature..

    See you soon….. ☺☺☺☺

    Love
    Wishes.spardha

    Foods for a younger glowing skin.

    Here are some foods below, which slows down the process of ageing and maintains your skin young, radaint and fresh always..If you start observing wrinkles or dryness in your skin ,do try the below foods.

    • Berries – These are packed with antìoxidants which neutralise the damaging free radicles.They help in the production of collagen ,which keeps your skin firm and smooth.
    • Yogurt – It is high in vitamin B, which is essential for multiple body functions ,including cell growth and division.
    • Foods high in water content such as cucumbers,melons,peaches,apples are some of the best hydrating solutions to your skin.They keep away the dryness,wrinkles and make you look fresh faced all time.
    • Zinc,selenium and copper -These minerals are required for collagen production.Some of these foods are walnuts ,chickpeas,dryfruits and chicken.
    • Carrots and tomatoes – These veggies are stocked up with antioxidants,both of which protect against damaging free radicles.
    • Broccoli,beet roots and red cabbage – These veggies minimize the toxicity that buildup in the bloodstream, which eventually dulls our complextion.These veggies can prevent it and add radiance to your dull skin.
    • Kiwi fruit- It has has content of vitamic C ,which slowing down the ageing process and keeps the skin young and wrinkle free .
    • Spinach – It has exceptional luetin content.It has tons of vitamins including folate,which aids in the production and maintenance of new cells and RBCs.

    Including these foods in your daily diet plan can really slow down the ageing of skin and makes you stay young for long.☺

    HOW TO LOOSE WEIGHT OR SHED OFF THE EXTRA FATS FROM YOUR BODY??  #SLIMMER VERSION ME #CHAPTER 2

    Back again with a new chapter or some more crucial tips to the slimmer version me. These will certainly aid you loose the extra pounds slowly and in a healthier way over a period of time.

    1. ADD ON THE PROTEINS IN YOUR DIET –

    Increasing the proteins in your diets helps increasing the metabolism. The higher the metabolism, the faster is the process of fats burning. Protein requires more energy for digestion into smaller and absorbable components.

    Its has higher ‘TEF’ or thermal effect of food which is the energy required for breaking down foods. Thus , include more protien sources in your diet like chicken , fish, pulses, legumes, milk, nuts etc. to burn the extra fats for their digestion process.

    2. REDUCE THE CARBS INTAKE –

    Don’t completely cut down the carbohydrate intake but reduce the amount to 50%. This will satiate the urge of carbs , also will provide adequate fuel for body processes without making you gain any weight. Also remember don’t completely cut it off from your diet as complete isolation may increase your urge to have more and in bigger quantities.

    3. HAVE A 10 MINUTES STROLL AFTER EVERY MEAL –

    Simple yet very effective. A small walk after every meals , keeps your metabolism boosted and inturn increases the energy consumption and breaking down of fats. So by any chance , dont skip this very vital walk , if you are really serious about loosing weight.

    Hope you find these simple tips helpful. I promise that inculcating them in your daily regime will definately help you reduce weight and maintain the same in a gradual but an effective and permanent manner.

    Remember, following a strict diet plan will always make you loose weight instantly but in a unheathy manner. It will not only drain out the nutrition from your body but also your body may not be able to adapt the sudden change and you may gain more weight after you get back to your normal diet. The body after a long period of starvation tends to store more food reserves in form of fats, to suffice such sudden starvation situations.

    So people meet you all next time with some more effective tips that you can include in your lifestlye not only to fight away obesity but also maintain the weight lost in this process..

    Please read the chapter 1 of SLIMMER VERSION ME to start with the weight loss resolution..!!

    how-to-loose-weight-or-shed-off-the-extra-fats-from-your-body-slimmer-version-me-chapter-1/

    Do visit my blog for more effective and simples solutions to a healthy life and a beautiful self.

    Love

    Wishes.spardha

    My unexpressed emotions … Happy Mother’s Day!!!

    ​Kehte hain tere pairon main jannat hai..
    Manti hu yeh baat kyunki dharti p mere liye tu  meri maa, tu hi mandir, tere hi liye hi meri har mannat h..

    Meri ankh mai ik ansu bhi na aye tu muje har had tak sambhalti hai..
    Mere jeevan main ujala aaye uske liye maa tu khud ko har paristithi mai dhaalti hai..

    Tu muje apne aanchal main dhakh kar jeevan key har dar se bacha leti hai..
    Meri choti si bhi muskaan,  tere chehre p kathinaaiyon key aansu sukha deti hai..

    Teri mamta ka ambaar lagaye din rat tu mere liye jaagti h…
    Khuda s har waqt khud ko bhul  apne gum main bhi  tu meri khushi mangti hai.

    Main kitna bhi krlu tere liye maa  , hamesha kam hi hoga…
    Tere lye zindgi bhi haste haste nyochavar krdu , muje gam na hoga…

    Tere komal dil ko dukh na pahuchau kabhi , itna chahti hu..
    Tere kadmo  main khushi se tere lye mar bhi jaun kabhi itna khuda ko samjhati hu…

    Zada nhi de paungi par ,
    Koshish karungi hamesha tere chehre p meri vajah s muskan ho,
    Main tumhari beti tumhara ghamand , tumhari aan shan ho..

    Vada krti hu tumne jo sikhaya h us sikhsha se dunia mai tumhara sar ucha karuangi…. 
    Bahut khushi hogi us din jab main dunia mai apne nahi tumhare naam se jaani jaungi..

    Tere liye maa mera jeevan samarpit h..
    Tu meri khuda nahi , par uss se bhi badh kar mere liye,  is dharti par meri pyari s jannat h..!!!

    Dedicated to my mom..😙😙
    & Salute to all mother’s for being so selfless and amazing.. Hats offf to all of you for being so incredibly adorable…..!!!!!

    Daily routine hair care tips for healthy ,strong and lustrous hair.

    We feel more beautiful when we have lustrous, strong and manageable hair.

    But in the daily hustle bustle of life,we dont get much time to take care of our hair and make them amazing ,strong and beautiful.
    Here are 5 great tips that help you maintain your hair and keep them shiny and heathy.These are some simple techniques which can be done on daily basis,as they hardly take much time and are very simple to follow.

    1.Massage your hair roots- Make it a daily routine to massage your hair roots very gently with your finger tips ,atleast 2-3 minutes on daily basis..This can be done at bedtime.A gentle head massage can really boost oxgen flow to your hair follicles and make them grow thicker and stronger.It promotes new hair growth too.Regular massaging can help the hair grow in the bald areas also.

    2.Include protiens in your diet– Hair is made up of keratin, which is basically a protein,so not eating sufficient amount of protien rich foods can really make your hair weak and brittle.Some protien sources are eggs,pulses,meat,soy milk etc.Have protien rich foods on daily basis and in few weaks you will find a difference in the texture of your hair.The brittleness will vanish.

    3.Eat cucumbers- Recently i have found out through research and experimented myself that eating cucumbers add lustre to hair.Cucumbers are rich in silica content.They make the hair shiny and lustrous.Well, who wants dry hair ??So surely try this one.Try to eat a cucumber regulary.It will help you eliminate the dryness of your hair.

    4.Drink water – Water hydrates body and the hair too.Scarcity of water in body not only makes body dry but makes the hair also rough and weak,which causes more breakage and split ends
    So drink 3- 4 lts of water daily ,to keep your hair smooth and strong.

    5.Smile more and stress less– Stress affects hair health as it disturbs your metabolism and normal body functioning.So keep your self calm and meditate a little when you feel stressed out.A 10 min routine of daily meditation not only helps hair but relaxes your full body also.It slowing ageing.

    The Health Beauty Fitness Mag