Does Intermittent Fasting Really Work?

How to do IF, LSF style

The post Does Intermittent Fasting Really Work? appeared first on Love Sweat Fitness.

from Love Sweat Fitness http://bit.ly/2Z3D466

Saquon Barkley on His Offseason Training and Why He Loves Squats

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Children With Severe Eczema Are More Likely To Develop Food Allergies: Study

Young kids with serious eczema and infected with Staphylococcus aureus (SA), are more likely to have food allergies.

from NDTV Food - Latest http://bit.ly/2W4UxZE

People Who Use Dating Apps More Likely To Have Eating Disorders: Harvard Study

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from NDTV Food - Latest http://bit.ly/2Xg7e5z

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from NDTV Food - Latest http://bit.ly/2HOLk48

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from NDTV Food - Latest http://bit.ly/2HMDTdo

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from NDTV Food - Latest http://bit.ly/2MnPqUU

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Including potassium in your diet may help negate the ill-effects of sodium and watermelons, muskmelon and honeydew melons are profuse with potassium.

from NDTV Food - Latest http://bit.ly/2JOVTpS

Moringa Tea: Fat Loss, BP Control And More Incredible Benefits Of The Drink

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from NDTV Food - Latest http://bit.ly/2QzU5BP

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A recently conducted study states that eating a cup of blueberries every day boosts cardiovascular health.

from NDTV Food - Latest http://bit.ly/2W3zgQb

This High-Protein, Low-Cal Quinoa Fruit Salad Is All You Need To Shed Quick Kilos

Spring Quinoa Fruit Salad is an interesting quinoa salad recipe, which is shared by famous vlogger Manjula Jain on her YouTube channel. This quinoa salad fits perfectly in any weight loss diet plan....

from NDTV Food - Latest http://bit.ly/2JNGTsv

Diabetes Diet: This Almond Granola Is A Super Easy Snack You Can Add To Your Diet

Diabetes is a condition where your body is either not producing enough insulin or is not responding to the insulin produced.

from NDTV Food - Latest http://bit.ly/2WB1HJI

Make Sugar-Free, Preservative-Free Jam At Home Mausambi (Sweet Lime)

Summer is the best time to make this jam as mausambi is available during this season, so you can make the jam without adding any artificial preservatives

from NDTV Food - Latest http://bit.ly/2EKiYWL

#Review: Leela Ambience Brings True Flavours Of Thailand At Thai Food Festival

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from NDTV Food - Latest http://bit.ly/2Xc4Pst

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Here, you can learn how to make authentic French Quiche Lorraine that sticks to the original essence of the dish, when it was created.

from NDTV Food - Latest http://bit.ly/2wpKh43

Mushroom Appetisers Recipe For The Next Party You Host

Mushroom is meaty in taste and mushy in texture and makes for a delicious pre-dinner snacking food.

from NDTV Food - Latest http://bit.ly/2QCm4km

Love Red Meat? Here's How You May Be Able To Consume It In A Healthy Way!

A new study has said that consuming red meats as part of a healthy diet may benefit us by reducing risks of multiple sclerosis (MS).

from NDTV Food - Latest http://bit.ly/2XhZtMq

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Famous vlogger Manjula Jain has shared an amazing recipe of gluten free vegan zucchini pasta on her YouTube channel. The recipe is not only gluten free but is also weight-loss-friendly.

from NDTV Food - Latest http://bit.ly/2HJ3SSZ

Summer Diet: Mango Lassi Is Passé; Add These Fruits To Your Lassi This Summer!

Mango lassi is prepared by blending mango puree with the thick curd base and then adding the spices and sugar, per usual. Here are a few more fruit lassis that you can try this summer!

from NDTV Food - Latest http://bit.ly/2EJFTkT

Authentic, Fresh and Flavourful, The Pasta Bowl Company's New Menu Is A Summery Surprise

The Pasta Bowl's latest summer menu is an exquisite potpourri of antipasti, pastas, fresh salads, garnishes, and a unique mix of innovative Italian dishes made with a hearty blend of Italian spices...

from NDTV Food - Latest http://bit.ly/2XfdXN5

Diabetes Diet: This High-Fibre Desi Salad May Help Keep Your Blood Sugar In Check (See Video)

This carrot and moong salad could prove to be an ideal mid-meal snack for you if you happen to be a diabetic.

from NDTV Food - Latest http://bit.ly/30WsFus

How To Remove Garlic Smell From Utensils And Your Hands After Cooking

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from NDTV Food - Latest http://bit.ly/2HKnSoA

Oatmeal May Not Be Good For Your Health - Here's Why

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from NDTV Food - Latest http://bit.ly/2WAslSM

7 Spicy Snacks Recipes

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from NDTV Food - Latest http://bit.ly/2wsOl3g

From Anorexia to the Fighter Diet with Pauline Nordin

From Anorexia to the Fighter Diet
with Pauline Nordin

Pauline’s career as a personal trainer caught the attention of the producers for the Nordic version of “Biggest Loser.” She was the trainer, diet coach, and the leader for the Swedish team, leading her team and country to victory in the Biggest Loser show. 

Pauline is as fit as they come. She is a walking billboard for fitness today. BUT That is not where she started. Born in Sweden with a challenging self image around control, she battled anorexia and then the other extreme of unhealthy weight gain.

Her pain and book worm obsession over physique  became her PURPOSE. Today, Pauline is the creator of Fighter Diet that took the wellness industry by storm.

Join in TODAY and learn exactly how Pauline Nordin leveled up and created everything from nothing!

In this episode, you will learn:

• Why you evolution is important to your purpose
• When you focus on your mindset first the rest will follow
• Why you have to have discipline in all areas of your life

The post From Anorexia to the Fighter Diet with Pauline Nordin appeared first on Natalie Jill Fitness.

from Natalie Jill Fitness http://bit.ly/2IdTwcS

Flaxseed Milk: Nutrition Facts About Non-Dairy Flax Milk And How To Make It At Home

Flaxseed milk or flax milk is a low-calorie low-fat alternative for dairy milks and it may be suited for people who are looking to ditch dairy products for any reason.

from NDTV Food - Latest http://bit.ly/2VXPqKN

Watch: This Pizza Paratha Stuffed With Cheese And Veggies Is A Fusion Of Our Favourite Flavou

Pizza paratha brings together the best of Punjabi and Italian world. Bursting with cheese, herbs and veggies, this paratha is a hit across ages.

from NDTV Food - Latest http://bit.ly/2W3Z7aV

Watch: This Pizza Paratha Stuffed With Cheese And Veggies Is A Fusion Of Our Favourite Flavou

Pizza paratha brings together the best of Punjabi and Italian world. Bursting with cheese, herbs and veggies, this paratha is a hit across ages.

from NDTV Food - Latest http://bit.ly/30QfBXy

Taxes, Labelling Are Effective In Reducing Sugar Consumption

Taxes on sugary products and labels on the packages can help reduce sugar consumption, recent findings suggest.

from NDTV Food - Latest http://bit.ly/2KbM7O4

Keto Diet For Vegetarians: Eat These Nutritious Vegan Foods For Weight Loss

There are plenty of plant-based foods that contain low amount of carbohydrates and also fulfil the requirements of proteins and fats.

from NDTV Food - Latest http://bit.ly/2VXestv

Use Leftover Rice To Make Rice And Potato Cutlet

The combination of rice and potato goes really well in this meal, which is golden, crispy on the outside and soft and mushy inside

from NDTV Food - Latest http://bit.ly/2WuCrol

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The 9 Best Shoes for Guys With Sweaty Feet

Are you plagued by sweaty feet? Don’t feel bad; a lot of guys have the same issue. The most important thing you can do to combat the problem is to get yourself some breathable shoes that give you the ventilation you need. Here are nine of the most comfortable, breathable shoes for guys with sweaty feet.

From training shoes that let you work out in comfort to casual summer slip-ons, there’s something for every guy here. We’ve even got shoes that allow you to dress up without encasing your feet in a cocoon of hot leather. If you’re looking for comfortable summer street hikers with the versatility to let you tackle the trails, we’ve got those, too.

There are great running shoes from Brooks and Under Armour, fantastic workout shoes from Nike, and comfortable, classic slip-ons from Vans. There are sharp versatile shoes from Forsake and OluKai, and the hottest shoe on the market from Allbirds. There’s even a funky sandal/slip-on hybrid from Men’s Journal footwear favorite Sanuk, at a price that’s certain to turn heads.

So take a look. The hot weather is here, and there’s no need to hide your feet in leather all summer long.

from Men's Journal http://bit.ly/2WdnEip

Mandy Moore Completes Another Big Climb, This Time to Mount Everest Base Camp

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Should You Consume Caffeine During Summers? The Answer Will Surprise You!

Caffeine and caffeinated drinks are often blamed for dehydration and whether or not one can consume them during summers remains a common confusion among people.

from NDTV Food - Latest http://bit.ly/2MqqvjQ

Consuming Too Much Energy Drink May Increase The Risk Of Heart Abnormalities

Energy drinks may get you all pepped up; however, having them too much may increase your blood pressure levels and the risk of electrical disturbances in the heart, finds a recent study.

from NDTV Food - Latest http://bit.ly/2EAyKDt

Vitamin A Foods: Uses, Benefits Of Vitamin A And Top 10 Dietary Sources

Vitamin A is one of the essential vitamins required by the body. Here's some important roles and benefits of vitamin A as well as top 10 foods rich in vitamin A.

from NDTV Food - Latest http://bit.ly/2QzxTb0

How To Make Low-Fat, Healthy Dal Makhani Without Makhan And Cream

Here's a recipe of low-calorie, low-fat dal makhani, which offers almost the same rich flavour and taste sans butter and cream

from NDTV Food - Latest http://bit.ly/2wtMQ4V

This Summer Juice May Help Keep Your Blood Pressure Levels In Check

Fortunately, summer season comes loaded with a lot of fruits, veggies and herbs that can help manage blood pressure levels.

from NDTV Food - Latest http://bit.ly/2WwyTBY

High-Protein Diet: How To Make Vegetarian Indian Thali Rich In Protein (Videos)

High Protein Diet: We all know that eating protein-rich foods keep us satiated for longer time and we eat less later. This vegetarian thali comprises all the food items that are not only rich in...

from NDTV Food - Latest http://bit.ly/2I3MKGJ

5 Best Eggplant Recipes To Try At Home: From Caponata To Bagara Baingan & More!

Eggplant Recipes: Find here the best of eggplant (baingan) recipes that you can try at home. From bagara baingan, eggplant soup to the good old bharta, we've got it all with key ingredients and a step...

from NDTV Food - Latest http://bit.ly/2XbWrJF

Roll Up, Roll Up: Here’s Why Everyone Should Be Foam Rolling, Starting Right Now

Foam rolling is everywhere. Athletes and fitness enthusiasts don’t leave the gym without it.

But why? It hurts.

Well, let’s see:

• It’s claimed to stop your muscles from feeling sore
• It increases the range of movement in your joints
• It helps your flexibility
• It’s a good warm up
• It loosens you up
• It can even get that niggling crack in your back

Is it just another fad? Does it even work? If it does work, why? The explanations for why foam rolling works can range from squeezing the lactic acid out of your muscles to lazy PTs proclaiming, “it just works”.

So, what is really happening when I foam roll?

One of the leading ideas is ‘myofascial release’, or the release of muscle ‘fascia’. This is also the leading theory on what massages are do too.

Fascia is a thin, almost see-through, layer of connective tissue made of collagen and elastin. It surrounds every muscle fibre, organ, nerve fibre, and bone in your body. A bit like a spider web.

In your muscles, fascia is wrapped around every cell and fibre. Fascia helps to give your muscles shape, it attaches tendons to bones and keeps them together. Without fascia you couldn’t run, jump, climb, swim, cycle, or even breathe.

The purpose of fascia is much more than just for structural support. It’s a vital part of your body for all kinds of metabolic functions. Fascia itself is actually quite firm and inflexible – which contributes toward making your muscles feel stiff and tight.

Fascia is believed to sometimes become a bit tangled, forming “adhesions”. Ideally, your muscle fibres would all slide beside each other, silkily smooth. But if they’re getting tangled, that will definitely make you feel stiff, tight, and sore.

Adhesions can form for all kinds of reasons:

You can get them from working out too much or in the wrong way or, sometimes, even not at all. You can get them from injuries, illnesses, and trauma.

What’s important is how you get rid of these fascia-tangles. And that’s why you foam roll.

Fascial release

Foam rolling is believed to untangle fascia and loosen up adhesions, when the fascia moves again your muscles become limber and malleable. At least, that’s the theory.

The jury has been out, as far as the science goes for the past decade or so, over whether foam rolling itself really does loosen up fascia. Or even really help in any way at all.

While sports professionals and athletes have been raving about how great foam rolling is, science has had to catch-up on whether foam rolling truly does bring any benefits. If it does, why? No-one really knew.

The fascia thing was a good guess – and it could have all just been an elaborate rouse to get people to buy some foam cylinders. But, today, science is catching up.

There is now a wealth of scientific literature investigating foam rolling.

What the science says about foam rolling

A study by Allison N Schroeder et. al., at the University of Ohio, conducted a fantastic literature review on “Self Myofasical Release”.

It looked into the effectiveness of foam rolling as a pre-exercise and recovery strategy. In most of the literature they reviewed, evidence pointed toward foam rolling before exercise as bringing an increased range of movement. Great news.

This makes sense. Only one article out of nine found no change in range of movement. This gives strong evidence that foam rolling relieves adhesions between fascia layers to give that greater range of motion.

The researchers also found two studies indicating that foam rolling increased vertical jump height and maximum muscle force output. There was an indication that performance benefits are duration dependent. However, others showed no change in muscle performance.

Where there was evidence for increased muscle performance it was noted that there was no increase in muscle contraction. This indicated that the foam rolling is reducing neural inhibition giving better communication from receptors in the fascia to the muscle.

All of the researcher’s reviewed articles found that foam rolling decreased muscle soreness and fatigue after exercise. One of the articles even indicated that foam rolling could improve arterial function.

Lactic acid release in foam rolling is friendly

Some say foam rolling could be “ergogenic”, meaning the release of lactic acid could actually improve performance during exercise. A study by L. B. Gladden in The Journal of Physiology backs this up, stating that it’s an important part of many metabolic processes.

It also shows that it’s an “important intermediate in the process of wound repair and regeneration”.

For years, lactic acid (or lactate as it becomes) has been considered a criminal in our body’s processes. Recent scientific discussions have been defending lactic acid and lactate, attempting to encourage the scientific community to reconsider that it’s actually a friend and doesn’t cause us pain.

To really drive this home, lactic acid levels in muscles have been shown to return to pre-execise amounts within 60 minutes after exercise. Not much of a problem if it goes away within an hour.

Planking vs. foam rolling

A study carried out at the University of Rhode Island compared the effect of planking or foam rolling before exercise on post-exercise fatigue. Kellie found that fatigue after exercise was significantly less with foam rolling than when participants had planked.

Interestingly, this study also noted that neither planking or foam rolling brought about any significant difference in their performance during exercise. They were in agreement with Schroeder.

Better range of movement

This study also found evidence to support Schroeder. It found that, after foam rolling, the participants had significantly greater range of movement and no decrease in muscle performance.

Adding more fuel to the fire, this group of researchers found that using a “roller massager” on your quadriceps increases the range of motion of your knee-joint. The study looked at “roller massaging” for different lengths of time: 20 seconds and 60 seconds. As you might imagine, “roller massaging” for longer gives you an even better improvement in your range of movement.

It’s been shown to help medical conditions

A study carried out in Spain showed foam rolling significantly improved Fibromyalgia symptoms in participants, making for an excellent complimentary therapy. A study at Elon University found that myofascial release treatments helped improve an 18-year old female’s idiopathic scoliosis. She found she was in less pain, had more mobility, better posture, lung function, and quality of life.

Another study at the University of Miami found myofascial release alleviated symptoms of Rheumatoid Arthritus and collagenous colitis. A 54-year old woman presented symptoms of both conditions and received myofascial release massages six times, over two weeks. Her symptoms improved.

She maintained her improvements for five weeks until her symptoms returned. After another two treatments, her symptoms improved again. Convinced?

The type of roller matters

The type of foam roller you choose is important too. Of course, I’ve found a study to back this up, where researchers compared the difference in pressure exerted on soft tissue by different foam rollers.

One had a rigid plastic pipe core and the other had a foam core. They found, as you might imagine, that the rigid pipe roller exerted the most pressure on soft tissues. As well as exerting less pressure, rollers with a foam core also have a tendency to warp and deform making them quite difficult to use.

So, it might hurt more, but better to invest in something more solid.

What does this all mean?

From the studies we’ve looked at, we can say this:

• Lactic acid is not an issue. That problem is a myth.
• There is strong evidence that foam rolling relives “adhesions” in fascia layers.
• It’s unclear if foam rolling improves muscular function, but evidence points to foam rolling reducing inhibition in muscles.
• If there are any performance improvements, they don’t seem to last very long.
• It possibly improves arterial function.
• It does improve range of movement in joints, improving your flexibility.
• Foam rolling could improve symptoms of some medical conditions.
• Taking more time to roll gives better results.
• Rigid rollers are best.

The jury can come back in.

After years of science being unsure about foam rolling, we have our answers. The evidence is quite clear that there are plenty of benefits to foam rolling.

Whether foam rolling really does untangle fascia is still not definite. But as to why you should go buy yourself a roller right away?

Foam rolling will give you an increased range of motion in your joints, you won’t be as sore after a workout, you won’t feel as fatigued.

Foam rolling probably doesn’t improve your muscle performance, as such, but it does seem to decrease inhibition in your muscles, which makes it easier to perform. You might find that you’re generally just in better health if you foam roll regularly.

So – use a foam roller. Do it often. Take your time over it. And you’ll never look back.

Want to read more like this? Check out the rest of the blog or my site, Home Sweet Gym, where I talk about how to exercise from the comfort of your own home.

The post Roll Up, Roll Up: Here’s Why Everyone Should Be Foam Rolling, Starting Right Now appeared first on Food For Fitness.

from Food For Fitness http://bit.ly/2K8cC6O

Kerala Kulluki Sarbath: Beat The Heat With This Spicy Lime Summer Cooler From Kerala

Lemonades are mostly sweet, but this sarbath is one delectable surprise from Kerala that you wouldn't want to miss!

from NDTV Food - Latest http://bit.ly/2EBWKWz

Seaweeds May Help Manage Hypertension, Finds Study

A recent scientific breakthrough has come with a probable solution for combating hypertension

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from NDTV Food - Latest http://bit.ly/2XdYxZd

Ramadan 2019: Foods to Eat At Suhoor To Remain Hydrated And Energised

Ramadan is considered to be the holiest month in the religion of Islam. Muslims keep a fast from sunrise to sunset.This makes the first meal known as Suhoor, the most important meal of the day. What...

from NDTV Food - Latest http://bit.ly/2VTzDgc

Narendra Modi Swearing-In Ceremony Tomorrow: What Guests Will Be Served

The High Tea is going to consist of a menu that has a mix of popular Indian and Western snacks, finger foods and desserts, according to a media report.

from NDTV Food - Latest http://bit.ly/2YXmB3b

Watch Recipe: High-Protein Cheesy Eggs Pepper Sandwich For Kids

Here's an amazing recipe of a sandwich made with eggs. Eggs, as we all know, are chock-full of nutrients and everything good.

from NDTV Food - Latest http://bit.ly/2VSRuUw

Eating Fruits And Green Leafy Veggies May Prevent Heart Disease And Obesity In Men

The study found that the benefits of vegetarian diets are much greater for men than women.

from NDTV Food - Latest http://bit.ly/2HJU8rX

Drink Vanilla Ice-Cream Soda To Feel The Chill In This Hot Weather. Recipe Inside

Ice-cream infused in chilled soft drink or any other cold beverage amps up the cool factor and satisfies our thirst, especially in a hot climate

from NDTV Food - Latest http://bit.ly/2HJeZLR

Deal Alert! Get a Chromebook Laptop On Sale for Just $75 at Woot—Today Only!

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Check Out These 5 Must-Have Electronics Deals at Buydig Right Now

If you haven’t yet heard of Buydig, you’re missing out on one of the best-kept secrets in online retail. Buydig offers thousands of items at far below what you pay in the stores, and often at other sites. The site always offers great deals on home tech and other products, but it’s the Blowout Deals section that really sets it apart from the competition.

And with a focus on, and incredible selection of, consumer electronics, Buydig offers a level of tech expertise you won’t find at most big-box online retailers. Check out Buydig today, and find out what the buzz is all about.

Buydig has been around since the 90s with great deals on computers, cameras, and other tech—it’s just been a well-kept secret among techies and gadget guys for a while now. And as on online retailer that focuses on gadgets and computers, Buydig is in somewhat of a unique position. As the e-comm industry evolves seemingly daily, and tech changes not just constantly but more and more rapidly, new and exciting categories just keep getting added to its product offerings. The site is constantly growing, and that’s a bonus for those of us looking for great deals, expert advice, and a wide selection.

And it’s more than just tech at Buydig these days. There’s fantastic selection of luggage, sports and fitness equipment, home and garden tools, and much more.

Buydig.com is a four-time Platinum Winner of the Bizrate Circle of Excellence Award. And with a Google Customer rating of 4.6 (out of five) you know you can trust it. Returns are always free, as long as you have all the stuff that came in the box. And free ground shipping is available to home addresses in the contiguous United States for most items. (Large items such as TVs may be subject to additional freight charges.)

In the market for new tech and gadgets? Check out Buydig today. Here are some of the fantastic finds we saw in Buydig’s Blowout Deals section.

from Men's Journal http://bit.ly/2VV251l

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Weight Loss: Eat This Low-Cal, High-Protein Dish If You Are On A Diet

Here, we help you with a great recipe of a weight loss-friendly dish made with low-calorie, high-protein soya chunks

from NDTV Food - Latest http://bit.ly/2wna1Ox

6 Lush Flavour Trends For Food And Drinks

Havent we all turned high-spirited foodies just because of the toothsome, irresistible and flavourful taste and aroma of our favourite food and drinks? Yes, we foodies use all our sensory organs to...

from NDTV Food - Latest http://bit.ly/2XaiwrL

Crop Top Crunch Time Phone Wallpapers

New phone inspo!

The post Crop Top Crunch Time Phone Wallpapers appeared first on Love Sweat Fitness.

from Love Sweat Fitness http://bit.ly/2QsCNq5

Fitness Diet: What to Eat Before, During And After A Heavy Workout Session

Your diet before, during and after workout should be carefully curated to help your recover from the harsh exercises regime and prepare it to face it again.

from NDTV Food - Latest http://bit.ly/2HGgwm3

Can't Decide Between Almond Milk and Soy Milk? Read On

As lactose intolerant people have been shifting from cow milk/ buffalo milk to almond milk and soy milk, there is a conflict over which is the better dairy-free alternative. Almond milk and soy milk...

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Love Fruits? Here Are 6 Tips Diabetics Must Ensure Before Adding Fruits To Their Diet

Here are some tips you should know about if you are planning to include different types of fruits in your diabetes diet.

from NDTV Food - Latest http://bit.ly/2YTlgtY

Philly Cheesecake: Here's How You Can Make This Yummy Dessert At Home

Giuseppe and Sons is one of the newest fine Italian restaurants in Philadelphia. The restaurant sources its desserts from Termini Brothers, an iconic Italian bakery with a hundred year legacy

from NDTV Food - Latest http://bit.ly/2VTZgO3

5 Best Gujarati Sweets

Gujarati Sweets: Find here the best of sweets from the Gujarat region that would make your taste buds want more! From basundi, shrikhand to mohanthal, we've got it all along with the key ingredients...

from NDTV Food - Latest http://bit.ly/2EBkri0

Eating Yogurt May Actually Help Alleviate Cold, Here's How

Yogurt is enriched with zinc, which is also helpful in boosting immunity.

from NDTV Food - Latest http://bit.ly/30MUJ3j

Watch Recipe: Jowar Pulao, A Healthier Version Of Regular Rice-Based Pulao

This recipe of jowar pulao is super-nutritious as it eliminates rice and adds the goodness of jowar along with a range of healthy vegetables

from NDTV Food - Latest http://bit.ly/2ECnNRQ

Try This Healthy And Delicious Kachche Kele (Raw Banana) Ki Subzi Recipe (Video)

Kachcha kela is quite delicious and nutritious as well and can be turned into numerous delicacies, and a subzi or a spicy vegetarian accompaniment for Indian flatbreads, is one of the best known ones...

from NDTV Food - Latest http://bit.ly/2WtXDL6

Poor Diet Packed With Junk and Processed Food May Up Cancer Risk: Study

According to a latest study, consuming a poor diet may give rise to a number of health issues, one of them being cancer.

from NDTV Food - Latest http://bit.ly/30MTx08

Let’s Smash It: Berries!

We smash open these juicy fruits, showing you just why they’re so great for smoothies.

The post Let’s Smash It: Berries! appeared first on Under Armour.

from Under Armour https://undrarmr.co/2YJTlgb

Avocado Toast With Poached Egg & Crispy Prosciutto

Take your toast game up a notch with creamy avocado, crispy prosciutto and a warm poached egg.

The post Avocado Toast With Poached Egg & Crispy Prosciutto appeared first on Under Armour.

from Under Armour https://undrarmr.co/2JCKh9A

Try This High Protein And Low Carb Kiwi Smoothie To Shed A Few Pounds

Weight Loss: All the weight loss smoothies must contain fruits that are rich in fibre, good carbs, and antioxidants. Ditch all the store-bought products and include kiwi smoothie in your diet, and the...

from NDTV Food - Latest http://bit.ly/2W7krRo

This Delish Idli Chaat Is One Easy Snack You Can Tuck Into When Cravings Hit

Idli is normally teamed with sambhar and chutney, but it is actually quite versatile.

from NDTV Food - Latest http://bit.ly/2QtltBl

Weight Loss Drink: Drink Oats-Based Smoothies To Rev Up Your Metabolism

Another way to consume oats instead of eating it is by drinking it in the form of smoothies. Oats instantly emit their nutrients into a smoothie, making it an ideal weight loss drink.

from NDTV Food - Latest http://bit.ly/2XcCa6A

Swap Cream And Starch In Curries With These Healthy Ingredients

You can make your Indian curries creamy and thick, without adding cream or maida to them. Here's how!

from NDTV Food - Latest http://bit.ly/2VRkJaf

High BP Patients Must Know Of This Dangerous Side-Effect Of Herbal Licorice Tea

Anew study has associated the consumption of the supposedly healthy herbalbeverage licorice tea, with elevated blood pressure.

from NDTV Food - Latest http://bit.ly/30JIogq

Why Your Health is the Catalyst to Handle All Things with JJ Virgin

Why Your Health is the Catalyst to Handle All Things with JJ Virgin

Today on Leveling Up I sit-down with my friend JJ Virgin! If you don’t know who she is, you must have been living under a rock. If you know anytime about fitness, nutrition, health & wellness, she is the go to person. She is a 4 time New York Times Best Selling Author and so much more.

JJ Virgin is one of the nation’s foremost fitness and nutrition experts, an accomplished public speaker and media personality. Her 25 years in the health and fitness industry, the past 10 in holistic nutrition and functional medicine, have earned JJ recognition as the go-to weight loss expert who can unlock the door to lifelong weight management through her sensible, no-fail approach to nutrition and fitness.

In this episode, you will learn:

• Why we have to remain humble through all the successes
• Why dieting shouldn’t be a hobby
• Why health is the #1 thing so you can show up
• What are the steps you need to take to balance life

 

The post Why Your Health is the Catalyst to Handle All Things with JJ Virgin appeared first on Natalie Jill Fitness.

from Natalie Jill Fitness http://bit.ly/2M7fAuT

5 Best Brownie Recipes

Brownie Recipes: Find here the best of brownie recipes that you can prepare at home. From fudgy chewy to mug brownie and brownie cheesecake, we've got it all with key ingredients and a step by step...

from NDTV Food - Latest http://bit.ly/2XalSuX

Aloe Vera (Ghritkumari): Benefits And Interesting Ways Of Adding It To Your Diet

Aloe Vera has a mild herbaceous flavour and almost a neutral taste, which is what makes it a healthy ingredient to add to your diet.

from NDTV Food - Latest http://bit.ly/2VOtPEJ

This Summery High-Protein Shake Is All You Need To Beat The Heat And Those Extra Kilos

This delicious protein shake that is made with delectable summer berries is an ideal post-workout drink .

from NDTV Food - Latest http://bit.ly/2HYEl7p

Less Than 7 Hours Of Sleep Bad For Your Heart

People who sleep less than seven hours each night are at higher risk of developing cardiovascular disease (CVD) and coronary heart disease, warn researchers. Read on.

from NDTV Food - Latest http://bit.ly/2VUOmHy

These Foods Will Help You Avoid And Cope Up With Hangover

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from NDTV Food - Latest http://bit.ly/2VXokUo

This Is What Your Wine Preference Says About You - Why Red Wine Is A Healthier Option

Did you know that your wine preferences tell a lot about your personality traits? Intriguing, right? As per the recent study, personality traits of people who drink red wine are different from the...

from NDTV Food - Latest http://bit.ly/2HTT83e

Chia Seeds: Health Benefits and Potential Side Effects

Chia Seeds: Health Benefits and Potential Side Effects HealthifyMe Blog HealthifyMe Blog - The definitive guide to weightloss, fitness and living a healthier life.

Chia seeds, also known as salvia hispanica, are known to have several health benefits due to the presence of important minerals and nutrients in them. Their role in assisting weight loss, improving bone health, and improving cardiovascular health, has prompted experts to deem this whole grain option a superfood.

Table of Contents

• Chia Seeds Benefits
• How to Eat Chia Seeds?
• Chia Seeds Side Effects
• Summary

Chia Seeds Benefits

The abundance of nutrients in them means chia seeds have a host of health benefits. Here’s a list of 9 benefits of these seeds:

• Assists in Weight Loss
• Enhances Digestive Health
• Full of Antioxidants
• Great Source of Omega-3 Fatty Acids
• High Nutrient Density
• Improves Dental Health
• Improves Bone Health
• Prevents Spike in Sugar Levels
• Improves Cardiovascular Health

Assists in Weight Loss

When you eat food which is rich in protein and fiber, it will lead to weight loss. Fiber present in chia seeds makes you feel full, as it expands after absorbing large volumes of water from your body. They can absorb water up to 12 times their weight.

Also, these seeds provide high amounts of protein, another nutrient that decreases your appetite. Remember to complement the chia seeds in your diet with a healthy lifestyle, which makes it easier to lose weight.

Enhances Digestive Health

For every 28 grams of chia seeds, you get almost 11 grams of fiber, allowing you to get the required amount of this nutrient from a single serving. The dietary fiber, present in these seeds, has a positive impact on your bowel movement, while giving your stool a healthy appearance.

An interesting thing to note is that chia seeds create a substance which resembles gelatin, after consumption. They form this substance because of the presence of soluble fiber. It improves your digestive health by encouraging prebiotics to grow in your gut.

Full of Antioxidants

Studies show that antioxidants fight free radical production in your body. Free radicals are dangerous, as they damage your cells. As a result of this, they can cause diseases like cancer during the later stages of life. Also, they are responsible for ageing and cognitive decline.

The antioxidant content in chia seeds can protect your cells from these dangers. Keep in mind that obtaining antioxidants from natural sources is better than consuming supplements.

Great Source of Omega-3 Fatty Acids

Chia seeds are also rich in omega-3 fatty acids. Therefore, they manage and prevent heart diseases, by reducing blood pressure. It also decreases the fat in your liver, improves joint and bone health, prevents your skin from ageing prematurely, and increases the quality of sleep.

By eating chia seeds, your body gets the required amounts of Alpha Linolenic Acid (ALA). Consume fish oil, DHA supplements, or fatty fish along with them so that your body can convert ALA into its more active and useful forms, DHA and EPA.

There was a study published in the Journal of Molecular Biochemistry, which examined the impact of ALA on cervical and breast cancer. The researchers found that ALA destroys cancer cells while keeping the healthy ones out of harm’s way. There needs to be more research on the impact of ALA on other types of cancer. However, it is good to know that it can help fight some variants.

High Nutrient Density

One of the main reasons why chia seeds are gaining popularity all around the world is because of its high nutrient density. By eating two tablespoons of chia seeds, you get calcium, carbohydrates, fat, fiber, magnesium, manganese, phosphorus, protein, and vitamin A. It also provides small amounts of copper, potassium, and zinc.

Improves Dental Health

Nutrients such as zinc, phosphorus, calcium, and vitamin A are great for your teeth. The presence of calcium in chia seeds helps strengthen your teeth, making them great for dental health. At the same time, zinc keeps tartar at bay, by preventing plaque from building up. Also, due to its antibacterial effects, the germs responsible for bad breath cannot sustain themselves. Phosphorus and vitamin A keep your mouth healthy and add to the strength of your teeth.

Improves Bone Health

A single serving of chia seeds can account for about 18% of your daily calcium requirements. This mineral is an important nutrient for bone health, as it maintains their mass and strength. They also contain boron, which further improves your bone health. It is responsible for metabolising phosphorus, magnesium, calcium, and manganese, which promotes healthy growth in your bones.

Prevents Spike in Sugar Levels

Chia seeds are a great source of fiber, due to which your body doesn’t need to increase the amount of blood sugar to digest them. As a result of this, your pancreas doesn’t have to increase its production of insulin. When you consume food with high amounts of fiber, it will stabilise your blood sugar.

A study conducted by National Institute of Medicine has shown what happens when you consume a diet which has 14 grams of fiber out of 1,000 calories. There is a considerable reduction in the risk of type 2 diabetes. There was another study, which showed the positive effects of these tiny seeds on diabetes patients. For 12 weeks, 20 patients got either wheat bran or chia seeds. The researchers found out that the patients who ate chia seeds were showing signs of improvement in health markers such as vWF, hs-CRP, and blood pressure.

Improves Cardiovascular Health

According to certain recent studies, dietary fiber can help regulate the immune system and inflammation. Therefore, eating more chia seeds could decrease the risk of inflammation-related conditions such as diabetes, obesity, cardiovascular diseases and cancer.

A higher fiber intake has been known to lower blood pressure and cholesterol levels. A review consisting of 67 different controlled trials showed that a modest 10-gram increase in fiber intake everyday reduced LDL or “bad cholesterol”, as well as total cholesterol levels in the body. Therefore, the consumption of chia seeds can help bring cholesterol levels under control.

How to eat Chia Seeds?

There are several ways you can consume these healthy seeds. To ensure that your body can absorb all the nutrients, you should soak or grind them, before consumption.

Although there is a lot of debate about whether you should eat them raw or soaked, there is no difference in either. However, when you soak the seeds, it removes the protective “enzyme inhibitors.”

If you plan on soaking them, mix one and a half tablespoons of chia seeds with a single cup of water. By following this procedure, the mixture doesn’t become watery. Allow the seeds to settle in the water for at least 30 minutes before consuming them. If you grind the seeds, make sure that you store it in a sealed container, kept inside the refrigerator. Here are a few things you can do to consume chia seeds:

Add it to Muffins, Waffles, Homemade Granola Bars, and Pancakes

If you find it hard to stay away from food such as pancakes, homemade granola bars, muffins, waffles, and pancakes, you can add chia seeds, and make them nutritious. Its neutral flavour ensures that these dishes remain just as delicious.

Combine it with Vegetables, Meat, or Fish

Improve the nutritional value of vegetables, meat, or fish, by simply adding chia seeds to them. This would also result in an extra layer of crunchiness.

Make a Jam

You can replace pectin with chia seeds, as they can soak up water from your jam. At the same time, pectin is quite bitter, due to which, you have to add a lot of sugar, to make your jam sweet. For example, heat water and blueberries on a pan, till they become soft. Pulverise the berries with the help of a potato masher, before adding cinnamon, honey, and lemon juice. Stop heating the mixture and add chia seeds. Transfer the mixture into a bowl and store it in the refrigerator till it gets the consistency of a jam. If you don’t like blueberries, you can replace them with plums, peaches, or any other fruit of your choice.

Make a Pudding

As chia seeds can absorb large quantities of liquid, you can soak them in milk or water overnight. The next day, they will transform this mixture into a pudding-like texture. You can convert this into a delicious pudding by adding cacao/cocoa powder, maple syrup, almond milk/regular milk, and vanilla extract. Blend all these items together till the texture becomes creamy and smooth. Store this pudding in the refrigerator for at least three to five hours, before consumption.

Top off Oatmeal or Yoghurt

Adding chia seeds to oatmeal would require minimal effort. You can also add it as a topping for your yoghurt. If you find the gelatinous texture weird, add the chia seeds just before you consume these dishes.

Make a Smoothie

You can also choose to drink these seeds in the form of a Green Chia Smoothie. Simply put together 2 cups of spinach, 1.5 cups of water, and 2 tablespoons of chia seeds, and blend them. You can then add a peeled orange, a cup of frozen blueberries, and one cup of strawberries, before blending again.

Chia Seeds Side Effects

While they are a predominantly healthy snack, a few health risks have been observed to be associated with this superfood. A few potential side effects of consuming chia seeds are listed below:

• While fiber is important for one’s health, excessive intake can cause abdominal pain, constipation and bloating. Eating too many chia seeds can lead to digestive problems if not consumed correctly. However, these negative symptoms can be prevented or regulated by increasing fiber intake slowly, and drinking a lot of water to help it pass through the body.
• While they may be safe to most people, the consumption of chia seeds comes with the risk of choking. One must always consume these seeds carefully, especially if they have problems swallowing. This risk is due to the fact that chia seeds swell up and can absorb 10-12 times their weight when they are exposed to water.
• Chia seeds are known to contain a good amount of Alpha Linolenic Acid (ALA). Some studies say that excessive ALA intake may be associated with an increased risk of prostate cancer.
• Although uncommon, people have been known to be allergic to chia seeds. Symptoms of the allergy may include vomiting, diarrhea and itching of the lips and the tongue.

Summary

Chia seeds have several incredible benefits, ranging from aiding weight loss to improved bone and cardiovascular health. Include these tiny seeds in your favourite dish, or have them as a part of dessert. Simply make sure that chia seeds are a part of your diet in order to reap their many benefits.

The post Chia Seeds: Health Benefits and Potential Side Effects appeared first on HealthifyMe Blog.

from HealthifyMe Blog http://bit.ly/2Xh3ksQ

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The post Crop Top Crunch Time Week 1 appeared first on Love Sweat Fitness.

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The post 5 Min. Easy Breakfast to De-bloat! appeared first on Love Sweat Fitness.

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Parachute Is Having a Very Rare Sale, This Weekend Only

One of our favorite home decor destinations, Parachute Home, is having a major sale to kick off Memorial Day. Parachute is having its twice-yearly 20 percent off sale this weekend only. And with no exceptions! Literally everything at parachutehome.com has been marked down 20 percent from its normal retail price. And Parachute rarely has sales. It’s a great opportunity to score fantastic bargains on bedding, robes, rugs, and so much more. 

Even that doggie bed up above (from $103; was $129) gets the discount treatment. How can you say no?

Transform Your Home with Parachute

From its famous bedding to its sumptuous robes to its brand-new Cloud Cotton Collection, everything at Parachute is on sale through Monday. If you’ve been thinking about giving your bedroom an upgrade, Parachute is the place. From linen and sateen sheet sets that are cool for summer to duvets that will transform any bachelor pad, get it for 20 percent off this weekend only. Pillows, bed skirts, and quilts and blankets are all on sale. Parachute even sells a mattress now—and if you know Parachute, then you know this 100 percent organic cotton mattress (no foam!) is gonna be top-of-the-line.

Bathroom items are on sale, too. Turkish shower curtains, ridiculously soft bath mats and towels, slippers, beach towels, and the finest, softest, plushest bathrobe you’ve ever worn in your life are all marked down. We probably won’t see prices this low again at Parachute until the holidays. So why not take advantage of this 20 percent off sitewide sale?

And its more than just bed and bath. Parachute sells fantastic dining room and laundry supplies. And if you’re a new parent (or know someone who is, hint hint) Parachute’s line of baby blankets, quilts, crib sheets, and more will blow your mind.

So stop stalling and get over to Parachute today, to take advantage of the semi-annual sale. You’ll get 20 percent off everything sitewide, and your home—and your baby, and even your dog—will thank you for the love.

Here’s just a sample of what you’ll find marked down 20 percent off at Parachute this weekend.

from Men's Journal http://bit.ly/2W4NHIz

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Bulletproof Is Having a Massive Memorial Day Sale on Coffee and More

Just in time for summer, jumpstart your path to keto with Bulletproof’s Memorial Day Sale. From Friday, May 24 through Tuesday the 28th, take 20 percent off sitewide at Bulletproof. From protein packs to body and mind supplements to the company’s famous Bulletproof Coffee, everything at Bulletproof is 20 percent off all weekend long.

Even better, Bulletproof is offering a further 10 percent off its amazing Whole Body Vibration Plate. More than a hundred satisfied users have rated and reviewed it on bulletproof.com. And over 90 percent of them say it’s a great tool for maximizing their workouts. Some swear by it as a warm-up tool, others prefer to use it to ease sore muscles, post-workout. Either way, real users give it great reviews, and it’s marked down. It’s a win-win.

But Bulletproof made its name on its unique approach to coffee. Thousands of fitness (and coffee!) enthusiasts swear by it. If you haven’t yet tried butter coffee, here’s the deal.

We all know coffee helps sharpen our minds—taken in moderation, of course. A cup or two a day is fine. But what about those who are on a keto diet, are lactose intolerant, or just watching their weight? Adding even a little bit of milk or half and half can be murder on your diet regimen.

But coffee is filled with vital antioxidants. So how to get its benefits without blowing your diet? Instead of adding in milk or half and half, Bulletproof calls for adding grass-fed, unsalted butter to your morning coffee, and skipping breakfast. Thousands swear that this routine has suppressed their hunger, stimulated weight loss, and improved their mental clarity.

Adding two tablespoons of Bulletproof Brain Octane Oil (a medium-chain triglyceride derived from coconut oil) will further boost your energy and prevent cravings. We’re talking about a 500-calorie, zero-carb drink that acts as a meal in itself. Assuming you’re living an active, healthy lifestyle with a low-carb, high-protein diet, Bulletproof claims its coffee regimen will kickstart ketosis.

So take advantage of this Bulletproof Coffee sale. There are plenty of other Bulletproof items available, too. So even if you’re not a coffee drinker you’re sure to find something to benefit your health. And at 20 percent off, you’ve got to lose—except that belly fat.

Here are some of the great deals you can find at Bulletproof during the Memorial Day Sale.

from Men's Journal http://bit.ly/2QopSp5

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Top Gifts for Dad from Perry Ellis, Original Penguin, Callaway, and Cubavera

Give Pops a Father’s Day gift you know he’ll use and appreciate—like versatile, fun, and stylish gear from Perry Ellis, Original Penguin, Callaway Apparel, and Cubavera.

Perry Ellis

Right now, Perry Ellis is offering 40 percent off (plus an extra 15 percent off with code AFFILIATE15) most any purchase. That means Dad can gear up in awesome dress shirts, great polos, excellent slacks and chinos, and cool casual wear, while you get to enjoy amazing savings. Some of Perry Ellis’ suits and jackets are included, too. Even gear in the Clearance section gets 40 percent chopped off at checkout. Get free shipping on your order with code FREESHIPPING. So you might as well load up and get some great summer gear while it’s marked down.

Original Penguin

Over at Original Penguin, the Memorial Day Sale means 30 percent off select styles (plus an extra 10 percent off with code TAKE10). Gift Dad some iconic Original Penguin polos starting at $18, as well as shorts, tees, and accessories like belts, sunglasses, and wallets. Original Penguin makes it easy with a Father’s Day Gift Guide that breaks up the savings into Under $50, Under $100, and Under $150 categories, so you can gift based on how much you want to spend. Or, if you prefer, just get Dad an Original Penguin Gift Card, so he can load up with exactly the gear he wants. Get free shipping with code OPSHIP.

Callaway Apparel

Is Dad a golfer? Then you’ve got to check out Callaway Apparel. One of the most recognized names in golf equipment also has a fantastic selection of shorts, chinos, and polo and golf shirts that are perfect for the links. And Callaway has an amazing selection of Big & Tall clothes. What could be a better Father’s Day gift than helping Dad lower his score? Callaway Apparel’s Swing Tech line is full of performance gear that’s designed just for the golf course. Get an extra 40 percent off clearance styles plus free shipping with code CASHIP.

Cubavera

Is there a more classic summer shirt than the tropical print button-down or Latin wedding shirt? Check out the amazing selection of both—plus comfy chinos in linen and cotton for breezy comfort—at Cubavera. You can take up to 60 percent off all the festive summer gear in bright, fun prints that define the season. Dad will love these (and so will you). Score up to 60 percent off plus an extra 10 percent with code TAKE10. Free shipping on all orders over $50 with code CUSHIP.

So don’t wait. The Memorial Day sales are in full swing right now, so check out the fantastic selection of apparel, from dress clothes to golf course wear, at one of these awesome retailers today. It’s the perfect Father’s Day gift idea.

from Men's Journal http://bit.ly/2HQVpwc

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See the World for Less: TourRadar’s World Touring Day Travel Sale Starts Now

It’s time to travel! If you haven’t yet booked your 2019 adventure, TourRadar’s World Touring Day Sale is makes it easy. Book now through May 30, and take up to 75 percent off some of the most popular world tours TourRadar has to offer. It’s a world travel sale you can’t afford to miss.

TourRadar is one of the largest online tour marketplaces, offering 25,000-plus tours worldwide led by over 1,000 carefully screened operators. It matches travelers with local, knowledgeable guides on every continent. So no matter if you’re looking for an adventure-themed tour like bicycling, hiking, or surf escapes, or just want to immerse yourself in another culture, TourRadar makes it happen.

Ready to go? There are thousands of tours on TourRadar to choose from. Search by destination or interest, by dates or by style of travel. Filter your search however you’d like; just book your tour by May 30 to take advantage of great deals like this:

• Asia—up to 75 percent off!

• Africa—up to 75 percent off!

• Latin America—up to 60 percent off!

• Europe—up to 57 percent off!

• North America—up to 50 percent off!

• Australia & Oceania—up to 40 percent off!

TourRadar can also connect you with tour guides that specialize in adventure travel. You can go on tours specializing in bike, ski, and climbing/hiking. There are 4WD excursions, wildlife viewing treks, yoga and photography trips, and so much more. You can attend regional festivals and events, take historical tours, and go on cultural deep-dives. The options are endless.

And no matter if you want to rough it solo or be pampered in cushy luxury, TourRadar will connect you with the perfect tour operator to satisfy your needs. With carefully crafted tours on every continent and in hundreds of countries, TourRadar provides everything from how-to guides to 24/7 on-call travel and location experts. Payment is easy and secure via PayPal, and you never pay credit card or booking fees.

Here are a few tours we’d love to escape to. Happy travels!

from Men's Journal http://bit.ly/2HJaCz2

Brooks Brothers Is Having a Massive Memorial Day Sale

If you want to look your best, look no further than Brooks Brothers. This is the legendary brand that invented the button-down collar, way back in 1986. The quality is undeniable, and the pristine styling is always spot-on. While the brand is known more for its impeccable dress clothes, there’s a remarkable amount of casual and sportswear to be found. And right now during the Memorial Day Sale, you can get four dress or sport shirts for just $199.

Brooks Brothers polo shirts are 40 percent off when you buy three or more. And here’s our favorite part: Clearance items are up to 70 percent off—and you get an additional 25 percent off at checkout. You can do the math on that one, but the sum is huge savings for all of us. We’re talking smart suit jackets, impeccable slacks, and fantastic fall items at ridiculous savings. Even ties and accessories are on sale right now. These sales run through May 28.

More than 60 polo shirts in both long- and short-sleeve styles are on sale, so finding three or more so you can score the 40 percent off deal won’t be a problem. Whether you’re looking for classic pique, supple Supima, or even performance knits, the selection is massive. Stripes, solids, colors—there’s just no end to the polo options.

And the dozens of dress shirts come in all cuts, sizes, colors, and styles to suit any occasion or personal taste. Most Brooks Brothers shirts come in your choice of three cuts: the Regent, a modern trim fit that’s slim through the chest and arms; the Madison, a classic cut with an easy fit through the torso; and the Milano, the slimmest cut with a high armhole to match today’s contemporary styles.

Just Shirts On Sale?

Heavens, no. When it comes to dress pants and trousers, Brooks Brothers pants come in six distinct cuts, from the super-slim and ultra-contemporary Soho cut to dozens of options in the Big & Tall range. And plenty in between. From cords to twills, knits to Merino wool, there is a pair for everybody.

But don’t forget to check out the Clearance section, where everything from full suits to sport coats, outerwear, ties, belts, and accessories are up to 70 percent off. When you take an additional 25 percent off at checkout, we’re talking huge savings on some of the nicest clothing a man can buy.

So head over to Brooks Brothers Memorial Day Sale by midnight on May 28. Four shirts—shirts that normally run around $100 each, mind you—will cost less than two hundred bucks. Three or more polos gets you 40 percent off. And don’t forget to check the Clearance section, for amazing deals on off-season items, accessories, ties and more.

Here are some of our favorites from the Brooks Brothers Memorial Day Sale.

from Men's Journal http://bit.ly/2HN96fq

For Memorial Day, Buy Wine to Support the Troops

Iron Rich Foods: 8 Foods to Add to Your Diet

Iron Rich Foods: 8 Foods to Add to Your Diet HealthifyMe Blog HealthifyMe Blog - The definitive guide to weightloss, fitness and living a healthier life.

Iron is an extremely important mineral, as your body needs it to produce red blood cells and carry oxygen. When your diet lacks iron, it causes anaemia, dizziness, irritability, headaches, and fatigue. On average, you need to consume 18 mg of it every day, but the requirement varies depending on your age and gender.

For example, men need to consume 21 mg. Women who experience menstruation should have 18 mg of iron per day. For pregnant women, this figure reaches 35 mg daily.

The food you consume can provide two types of iron – heme and non-heme. Poultry, fish, and meat are some good sources of heme iron. In this form, your body can absorb the mineral easily, making it easier to increase their levels. The second type, non-heme, comes from plant-based foods such as nuts, vegetables, and fruits. Although the absorption of this variant is a little more difficult, eating more foods rich in Vitamin C can help with that.

Table of Contents

• 8 Iron Rich Foods to include in your diet
• Benefits of Iron
• Iron Deficiency
• Summary

8 Iron Rich Foods to include in your diet

Add foods that are rich in the mineral to your diet, and improve your overall iron intake. Here’s a list of foods that can help you do the same:

• Fruits
• Whole Grains
• Leafy Greens
• Legumes
• Red Meat
• Pumpkin Seeds
• Dark Chocolate
• Broccoli

Fruits

Fruits such as mulberries and olives should be added to your diet, as they have good quantities of iron. For every 100 grams of olives you consume, you get 3.3 mg of this all-important mineral, which translates into 18% of your daily requirement. They also provide vitamins E and A, good fats, fiber, and reduce the risk of suffering from heart diseases, making them a wonderful addition to your diet.

Mulberries have good nutritional value, as you get 1.9 mg of the mineral for every 100 g, which forms a sizeable portion of your daily requirement. When it comes to vitamin C, you get 85% of your dietary needs. Thanks to the presence of antioxidants, these iron rich fruits protect your body against certain types of cancer, diabetes, and heart disease.

You can also have prune juice, which is consumed to help deal with constipation. From a cup of prune juice (237 ml), you get 3 mg of iron, which is 17% of what you need every day. They are also rich in manganese, vitamin B6, fiber, vitamin C, and potassium.

Whole Grains

Among many other nutrients, whole grains are rich in iron too. They provide a wide range of health benefits, including reduced risk of heart disease, type 2 diabetes and obesity.

One cup of cooked quinoa will give you 2.8 mg of iron, which is equal to 16% of your daily needs. In addition to that, Gluten-free, quinoa is also rich in a vast number of nutrients such as minerals, complex carbohydrates, protein, minerals, vitamins, and fiber.

A single serving of oats gives you 3.4 mg of this nutrient, which is about 19% of your everyday requirement. At the same time, it provides folate, magnesium, fiber, zinc, and protein. Due to beta-glucan, a type of soluble fiber, you feel full after consuming oats. Also, it boosts the health of your gut and decreases the level of blood sugar.

However, one must keep in mind whole grains, and not processed grains, are the healthy options. During the processing of grains, manufacturers remove parts which contain minerals, vitamins, fiber, and antioxidants.

Leafy Greens

Include beet greens, collard, swiss chard, kale, and spinach in your diet. For every serving, you can get anywhere between 2.5 to 6.4 mg of iron, which accounts for 14% to 36% of your daily requirement. Complement these leafy greens with healthy fat, such as olive oil, allowing your body to absorb carotenoids.

Legumes

One serving of lentils (after cooking) can get you 6.6 mg of the mineral or 37% of your daily requirement. Similarly, all legumes are a great way to maintain the iron levels in your body. Soybeans, lentils, beans, peas, and chickpeas are some foods which fall into this category.

They are also good sources of potassium, folate, and magnesium. As they contain high amounts of fiber, you will feel full for longer. As a result of this, your calorie intake will reduce, which will help you lose weight.

Red Meat

Red meat is a great source of heme iron, decreasing the risk of suffering from deficiencies. If you are vulnerable to anaemia, it is vital that you consume red meat on a regular basis. With a single serving of ground beef, a type of red meat, you can get 2.7 mg of iron or 15% of your daily requirement.

It also has vitamin B, selenium, protein, and zinc, making it nutritious at the same time. There was a study published on the National Center for Biotechnology Information which said women who eat meat after aerobic exercises retain iron better than the ones who consume its supplements.

Pumpkin Seeds

A good source of vitamin K, zinc and manganese, these seeds are also rich in iron. A 28 g serving of pumpkin seeds contains 4.2 mg of the mineral, accounting for 23% of the required daily intake.

In addition to this, the seeds are also rich in magnesium. Thus, it also helps reduce the risk of insulin resistance and diabetes. Easy to carry around, pumpkin seeds are a great food to snack at any time of the day.

Dark Chocolate

A single serving of dark chocolate can account for about 19% of your daily iron requirement. At the same time, you get magnesium, copper, and prebiotic fiber, which is also great for your health.

Another reason to add dark chocolate to your diet is due to its antioxidant content, which safeguard your cells from free radicals. Make sure that the dark chocolate you pick up has over 60% cacao, to get best results.

Flavanols, a compound in chocolate, is responsible for all its positive health benefits. Replace your milk chocolates with their dark variants. Rich in a range of minerals, they are delicious and nutritious at the same time.

Broccoli

A 1-cup serving of cooked broccoli contains 1 mg of iron, which is 6% of an individual’s required daily intake. Therefore, the vegetable is a fairly good source of the mineral.

An extremely nutritious vegetable, broccoli is also rich in fiber and vitamins, C and K. Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts contain plant compounds that are believed to be protective against cancer.

Benefits of Iron

The health benefits of iron tend to be ignored till there is a deficiency of the mineral. Consuming the foods mentioned earlier has many health benefits, and we have listed down a few:

• Stronger Immune System
• Improved Muscle Strength
• Improved Cognitive Function
• Healthier Pregnancy
• Better Athletic Performance

Stronger Immune System

As iron promotes the production of red blood cells, they repair the cells and tissues, and therefore, improves the body’s immunity. Having the right amount of the mineral in the body helps fight off a variety of infections and diseases. Consuming the right amount of iron on a daily basis will go a long way in improving the immune system of the body.

Improved Muscle Strength

Muscle weakness and iron deficiency are closely linked. Consuming enough iron rich foods helps provide the oxygen required for muscle contraction.

Low iron intake increases the chance of muscle fatigue. Its deficiency can also cause the inflammation of muscle tissues, thereby increasing pain levels. Thus, pain can be reduced by increasing consumption of the mineral.

Improved Cognitive Function

Another one of the many benefits of iron is the improved brain function. Approximately 20% of the blood oxygen is used by the brain and this oxygen supply is aided by it. Hence, the consumption of the mineral directly impacts the brain’s health and its functions. Proper flow of blood in the brain stimulates brain activity and prevents cognitive disorders, making iron consumption key to good brain health.

Healthier Pregnancy

It is vital that the fetus gets sufficient supply of nutrients and oxygen, to support its growth. Due to this reason, the body requires greater amounts of iron, to keep up with the demand. When you eat foods which are great sources of the mineral, it increases the production of red blood cells and blood volume.

A pregnant woman’s body will make it a point to increase iron absorption. However, due to factors such as lack of consumption of iron rich foods or other reasons, it can cause a deficiency. Lower amounts of the mineral can increase the chances of low weight or premature birth. At the same time, it can impair the behavioural or cognitive development of the newborn child. Ensuring the consumption of satisfactory amounts of iron during pregnancy will keep both the mother and the child healthy.

Better Athletic Performance

Athletes, especially women, are more prone to iron deficiency, even when compared to those who don’t lead active lives. Its deficiency isn’t a good sign, as it decreases your performance while making you vulnerable to a lot of diseases.

Also, during periods of physical exertion, you won’t be able to push your body to its limits. There isn’t enough haemoglobin to carry the oxygen to your muscles. If you are participating in long-distance runs or other types of endurance activities, you must eat more iron rich foods than you normally do.

Iron Deficiency

Since it is necessary to make haemoglobin, a shortage of mineral iron could lead to lower levels of red blood cells in the body. Lower levels of haemoglobin in your body mean your tissues and muscles will have less oxygen to work with. This could lead to a condition called anaemia.

While there are different types of anaemia, iron deficiency anaemia is the most common across the world. Although poor diets are the most common causes of the deficiency, inflammatory bowel disease, increased requirements during pregnancy and excessive bleeding can lead to it too.

The following are a few symptoms of iron deficiency in the body:

• Unusual headaches
• Headaches or dizziness
• Shortness of breath
• Dry and damaged hair or skin
• Paleness
• Heart palpitations
• Restless legs
• Swelling and soreness of the mouth and tongue

Summary

Including iron rich foods is the best way to improve intake of the mineral. Including more iron in your diet can help you improve cognitive function, muscle strength, and your immune system, among several other health benefits. Similarly, ignoring these foods can lead to its deficiency. This could give rise to a condition called anaemia, where there is a shortage of oxygen in your muscles and tissues. In conclusion, improve your diet by including the foods mentioned above, and reap the many benefits of consuming iron.

The post Iron Rich Foods: 8 Foods to Add to Your Diet appeared first on HealthifyMe Blog.

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