Superfood is describe foods with supposed health benefits. With Proper Nutrients, Minerals and Proteins and health has many benefits

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supplements for runner


Energy supplement can enhance your performance by boosting the levels of your energy. Mostly athletes and runners use these products to have the more strength for improved endurance during their exercises.

For the best results, runners and athletes are advised to combine a healthy diet, workout, rest and supplements to rejuvenate their health. Although there are very many products on the market that claim to strengthen your muscles, it is advisable to check the ingredients before taking any supplement.

This article is aimed at informing you of the best supplements for runners and which ones would best work for you whether you are a serious marathoner or someone who jogs a few kilometers per week to stay fit. These supplements includes:

#1.  Multivitamins


During periods of vigorous training, which long distance running or sprinting is involved, our bodies will require nutrients to supply it with the necessary nutrients. The multivitamins will play a significant role in ensuring that the body has the necessary nutrients and vitamins to keep going.

The multivitamins will also keep our immune healthy and act as an insurance against gaps that may exist in our diets, either because one does not enjoy particular types of foods or accidental omission.

#2.  Whey protein

whey protein

Whey protein is a rich source of all amino acids that are needed for muscle recovery and growth. Research show that whey protein helps in building lean muscle as well as increasing strength.

Although the product has many advantages in our body, athletes and runners should take it to supplement is to access the casein and soy protein as well as protein from solid foods.

This supplement has the protein in ready form, making it easy to be absorbed. If you run for run for long distance, this supplement is very useful to help you recover.

#3.  Creatine


Most people think that Creatine is a nutritional supplement that is meant for only bodybuilders, strength athletes and people who light weights in the gym. This is obviously because of the proven results that creatine has regarding power, strength and muscle gains.

Creatine also helps the runners to build powerful muscles easily. It is a great supplement for a sprinter, long distance, and short distance runners.

#4.  Fish oils

One proven benefit of omega 3 fatty acids in fish oil is that it helps to reduce muscle soreness and increase lean body mass. The fish oils also ensure that you have healthy cell walls as well as better immune functioning.

One great benefit of the omega 3 fatty acids supplement is that they are readily available on foods such shrimp, salmon, walnut, and flaxseeds. If you cannot access these foods, you can opt to get supplements that contain the omega 3 fatty acids.

#5.  Nitric oxide

Athletes and runners need a lot of strength and endurance; this can be easily provided by the nitric oxide supplement. This supplement will strengthen not only your working muscles but also revitalizes your immune system.

Additionally, the nitric oxide supplement can increase muscle mass. Most bodybuilders, athletes, and runners take this supplement to enhance their overall performance. Another benefit of this supplement is that it also prevents various deadly diseases such as cancer, heart attacks, and diabetes. The nitric oxide supplement also helps in wound healing.

#6.  Magnesium

Magnesium is also essential for runners as a supplement because about eight percent of the population have a deficiency in this mineral. Magnesium helps in muscle contraction and relaxation. It also aids in the absorption of calcium to promote robust and healthy bones.

Additionally, this supplement also supports a healthy immune system as it maintains healthy blood pleasure and an excellent in preventing cardiovascular disease.

#7.  Iron

iron benefits

Iron is also another important supplement that runners and athletes should take. Iron helps to motivate the runners and athletes for workouts that are more vigorous. It provides them with the necessary energy to keep them going. Iron also supports the immune support of the runner.

Besides these supplements, the runners and athletes need to have healthy diets to provide them with the energy they require for their daily training. Proper shoes will also help them to have the necessary leg support to enable them to have a comfortable running experience. Insoles for plantar fasciitiswill also enhance their leg comfort and prevent common issues associated with running such as the plantar fasciitis which is a condition that affects the heels of the runner due to excessive training.

Author Bio :
Emily is the founder of GoAheadRunner, where she and her associates blog contain 
articles to provide everything a runner needs, whether you are a seasoned pro or 
an absolute beginner. The blog provides information on latest training, running 
gears and supplements and much more!

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iron rich foods

What is the role of iron in the body?

A lack of iron is the most common dietary deficiency in the world. At its most mild it can leave us feeling washed out and weary. A more serious deficiency can lead to anemia, which can make us breathless, cold, irritable and with a decreased attention span. 

Iron is needed by the body’s red blood cells to make hemoglobin, which transports oxygen around the body and carries carbon dioxide back to the lungs to be breathed out. It is also needed in muscles, where a protein containing iron provides oxygen for the muscles to work.

Most of the body’s iron is in the form of hemoglobin, but smaller amounts are stored in the bone marrow and some organs, in the form of Ferritin.

Just as dietary calcium needs are different for men and women, so are iron needs, and women are more prone to iron deficiency than men. This is largely because women lose blood during menstruation, losing iron in the process.

Losses can be even greater during pregnancy and lactation, when the developing baby will take what it needs, at the expense of the mother .

As an example of how radically the iron needs of people can vary, an adult male needs about 7mg a day. A menstruating woman needs double that, and a pregnant woman needs up to 36mg a day.

Also at risk of iron deficiency are people who are dieting in an attempt to lose weight, vegetarians, people who frequently take aspirin or antacids containing sodium bicarbonate, people who drink a lot of tea (the tannin can halve iron absorption) and people eating excessive amounts of bran or taking excessive calcium supplements.

The body’s ability to absorb iron is actually increased if foods containing Vitamin C are eaten at the same meal (a glass or orange juice, some tomato, capsicum or cabbage will do).

Dietary iron comes in two forms:

haem iron, which is found in meat and seafood, and non-haem iron, which is found in cereals, eggs, fruit and vegetables.

Haem iron is absorbed much more readily. Red meat contains the most concentrated and accessible amounts of iron. Some vegetables contain large amounts, but much of this non-haem iron cannot be easily absorbed by the body.

To help your body use this iron, eat a food containing haem iron in the same meal. Lean beef, kidneys and liver are about the best sources of haem iron, followed by foods such as oysters, lean lamb and pork and herrings.

Some processed meats, in particular liverwurst, are high in iron. Other iron-rich foods include baked beans and other pulses, breakfast cereals (especially those boosted with extra iron) and green, leafy vegetables.

For a diet high in iron it recommends you eat seven serves a day of bread or cereals, two serves of fruit, five of vegetables, one of lean meat, beans or fish and two or three of dairy products.

Here is the recipe for homemade low-fat liver pate, so rich in iron it just might rust:

  1. 500g chicken livers
  2. 2 rashers of chopped bacon, fat removed
  3. 1 large onion, chopped
  4. Worcestershire sauce
  5. Freshly ground black pepper
  6. Dried thyme
  7. Fresh parsley, chopped (optional)
  8. Brandy (optional)


Dry fry the bacon and onion in a non-stick pan, stirring occasionally. Add chicken livers and stir-fry until brown (about five minutes). Add herbs and pepper. Blend half mixture in a blender with enough Worcestershire sauce and brandy to allow blending. Repeat with second half of mixture. Pour into airtight container and refrigerate immediately. Serve chilled on dry crackers or instead of butter in sandwiches.

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pomegranate weight loss

Pomegranate Juice & Weight Loss

A pomegranate is also known as Anar (in hindi), and in ancient time, anar is considered as the ‘fruits of paradise’. A pomegranate has a perfect combination of juiciness and crunchiness as well as the nutritional value of pomegranates makes it so tempting and irresistible. Traditionally, anar is renowned as a symbol of health due to its health benefits. Pomegranates are also used as a natural home remedy for several health issues. pomegranate weight loss is the healthier way to lose your weight.

When you are in the supermarket, you will find lots of fruit and one of a fruit is pomegranate that is being sold everywhere. You have to eat only seeds that found inside the fruit and the pomegranate seeds provide you a ton of nutrients, including weight loss benefits. Pomegranates are rich in antioxidant that plays a vital role in weight loss. Pomegranate has strong antioxidant, anti-tumor and anti-inflammatory properties.

Health Benefits of Pomegranates Juice are :

#1.  Pomegranates Prevent Heart Diseases –

Pomegranates are rich in antioxidants and antioxidants prevent the free radical damage of the walls of arteries, thus preventing heart diseases. Pomegranate also prevents oxidation of cholesterol that cause plaque formation as well as development of coronary artery diseases.

#2.  Pomegranates Lower Blood Pressure –

Pomegranates contained Punicic acid that helps lower the cholesterol, triglycerides and reduce the blood pressure as well as pomegranates lower the blood pressure by preventing the action of serum angiotensin converting enzyme. Pomegranates also possess the ingredients that reduce the risk of heart diseases.

#3.  Pomegranates May Prevent Cancer –

Pomegranate can prevent as well as treat several types of cancer. Pomegranate juice can reduce the growth of tumor cells and provoke natural death in them.

#4.  Pomegranates Help Digestion –

Pomegranates are rich in fiber and for a healthy digestive system; you must have to include fiber rich food in your diet. Daily intake of pomegranate can fulfil about 45 percent of daily recommended intake of fibre.

#5.  Pomegranates Boost Immunity –

Pomegranate is one of a best superfood for the people who are suffering from immune related disorders. Pomegranates are rich in vitamin C that develop the immunity and boost antibody production.

#6.  Pomegranates Increase Libido –

Pomegranates juice boost the testosterone levels in women and men. Pomegranates are considered as a sign of fertility. The few compounds present in pomegranates are similar to sex steroids which are found in human body; hence these compounds improve the sex desires and stamina.

#7.  Pomegranates Help to Look Younger –

Pomegranates contained Polyphenolic (a powerful antioxidant) that delay the aging process. Eating pomegranates on a daily basis will keep your skin glowing as well as radiant for a long time.

#8.  Pomegranates Lower Stress Levels –

Pomegranates lower the psychological stress that you are facing due to your personal and professional life. A person who drink pomegranate has the lower level of cortisol, a stress hormone which is increased under the stressful conditions.

#9.  Pomegranate Juice Treat Obesity –

Pomegranate juice is also used to treat obesity as well as help with weight loss. As pomegranates are loaded with polyphenols and antioxidants. Both compounds are responsible for pomegranate’s anti obesity effects. Thus, pomegranate juice plays a key role in weight loss diet plan.

Pomegranate Prevent Overeating

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low calorie meal plan

Health & Fitness : 14 Most Popular Low Calories Food for Healthy life

 In the current days A low calories food helpful for healthy life . Eating low calories and healthy food for long-term benefits to your overall fitness .

Here I Suggest,

14 Most Popular Low Calories Food Healthy Lifestyle :

1.  Tomatoes

tomatoes health benefits

Tomato is also known as nutrient dense food. it contain low calories food and lycopene which helps to prevent heart disease and cancer . Apart for this it also helpful for cancer , Diabetes , Depression , skin care . Eye health and Heart Health. It is the rich source of vitamin A , C and folic acid.

2.  Kale

health benefits of kale

Kale provides top of nutrients such as proteins , minerals , fibers and phytonutrients, it s helps to keep its calories down . This is a much better alternative to potato chips. And other health benefits of kale include lowering the risk of asthma, lowering blood pressure and improve blood glucose control in diabetics.

3.  Apples

health benefits of apple

Apples containing nutrients such as vitamins , fiber and minerals and antioxidants . And the health benefits of Apple include bone protection , Asthma Help, lower cholesterol, helpful for lung, breast, colon , liver protection and weight lose.

4.  Carrots

Carrots has lots of benefits and its helpful for eyesight. It contain low calories so it helps you to manage your blood glucose levels. Carrots also helpful for warding off of certain cancers, reducing the signs of premature aging and improving vision . Furthermore, carrots have the ability to reduced cholesterol,  increase health of your skin, prevention from heart attacks, improve digestion, increase cardiovascular health, boost the immune system, detoxify the body .

5.  Oranges

oranges health benefits

Orange contains Vitamin C and it also contain low calories as compared to other fruits. As we know that Orange contains approx 47 calories in per 100g which is less than Apples . Apart for this it also contain other valuable vitamins and flavonoids.

6.  Cucumber

it is very effective and contain less calories as compared to all mention food in this post. Apart for this it helps to reduce risk for chronic diseases , risk of cancer, avoid nutrition deficiencies , antioxidants properties, manage stress and support your digestive health.

7.  Mushrooms

mushroom health benefits

Mushrooms is classified as vegetable and belongs to fungi Kingdom. It provides several nutrition and contain low calories. Mushroom contains high antioxidant capacities as compared to carrot, red peppers and tomatoes. Mushroom also helpful for heart health, weight managements, diabetes and improve immune response.

8.  Watermelon

Watermelon is consist of water and sugar, it provides high amount of mineral, antioxidants, vitamins and low calories. Watermelon helps to decrease the risk of obesity , heart disease , increased energy and overall lower weight. It also helpful for weight lose , kidney support , muscle & nerve support and also improve eye health .

9.  Arugula

Arugula health benefits

Arugula is one of the most important food which contains low calories and huge amount of vitamin K . It is also helpful for bone-strengthening . It is also helpful to reduce the amount of oxygen needed during exercise , lower blood pressure and improve athletic efficiency. If we eat more amount of Arugula like plant which helps to reduce the risk of heart disease , Diabetes problem , decrease obesity and increased energy, overall weight reduce..

10.  Radish

radish health benefits

Radish is another low calories food but it contain rich amount of Vitamin C . As we know that Vitamin C necessary for support growth and repair of body tissue. It’s helpful for the treatment and prevention of diseases like Jaundice , Weight loss , Cardiovascular Conditions , Cancers , Respiratory Disorders, Bronchitis and Asthma , blood pressure and urinary disorder etc. Radishes can be white, red, purple or black, and in terms of shape, it can be long and cylindrical or round. They are eaten raw, cooked or pickled. The oil obtained from the seeds of radish is also used in a number of products and beneficial health applications.

11.  Grapes

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fat fighting superfood

Top Fat Fighting Food Helpful For Healthy Lifestyle

In the current days A healthy diet and lifestyle are your best choice for fat prevention. Its not difficult to maintain good health , you just remember few key aspect and tips . Eat Simple and healthy food for long-term benefits to your overall fitness . Here I Suggest some Fat fighting Food which helpful for healthy life.

1. Cinnamon

cinnamon for fat loss

Cinnamon is useful for fatten prevention. Some studies suggest that cinnamon has the ability to emulate the action of insulin in the body and helps to burn belly fat . It also helped to speed up the metabolism process in the body.

2. Green Tea

green tea for weight loss

Green tea is the important beverage on the earth. It consists with antioxidants and various substances that are good for health.There is many studies have shown that green tea is helpful for fat burning and reduce weight. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience. Read More

3. Watermelon

watermelon for weight loss

The use of root vegetables such as watermelon decrease the risk of diabetes, increased energy, overall lower weight etc. It’s a good source of the Vitamins such as Vitamin C and A and antioxidant too.

4. Green Vegetables

green vegetables for weight loss

Vegetables really helpful for fat fighting food . they’re full of water to help you feel full, and low in calories. Vegetables which contains low fat and calorie are a perfect substitute for foods with higher calorie content. For control weight gain and disease control doctor suggest that use raw vegetables.

5. Nuts

nuts for weight loss

Nuts are High in healthy fat, protein and fibers which helps for weight lose and enhance cholesterol levels when eaten in moderation. They also contain high calories so here i suggest that do not eat so much.

6. Hot Peppers ( Fat fighting Food )

hot peppers for weight loss

Hot peppers contain flavorless chemical it also called capsaicin. Capsaicin seems to curb appetite and helps to speed up metabolism , but only for a short period of time. It probably doesn’t have a big impact on weight gain , unless you eat less food because it’s spicy.

7. Grapes

grapes for weight loss

Grapes is another fat fighting fruit which helpful for weight lose. Its also found that eating grapes limit the absorbing capacity of fat in the body. Apart for this its also helpful for brain health , Prevention for cancer , Asthma and increase muscle recovery.

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summer diet

Taking care of diet in summer

Hi friends, finally summer has arrived. It’s too hot now, and in this hot season, so taking care of diet in summer becomes very important for us to take special care of our health because in these hot days, mostly people get ill because they are not able to bear too hotness. In this summer, you must have to take care of your health, body, skin and every part of your body. On the other hand, you should also have to take very special care of your diet in this season.

How to Take Care of Diet in Summer Season?

It is very hard to tell that how to take care of diet because each and every person has its own preference about food and when it is hot, then people eat those things that they liked the most. In this scenario, it becomes important to take care of your diet to keep you fit and healthy. In summer, diet needs the utmost attention. So here are the few ways for summer diet and which will help you to beat the hotness of this summer season.

If you want to take care of diet in summer, then follow the below points:

1. Include Liquid in Your Diet

Include liquid components in your dietary. Do you know liquid intake is vital for human body, especially in dry weather? Yes, beverages are crucial for our body and mainly when the season is dry or hot. Thus, in summer you must have to consume beverages. A huge range of liquid components are available and you can make it part of your diet. Beverages such as cold coco, chaas, ice tea, cold coffee; all are considered as summer cooler and satisfied your thirst quenchers. Moreover, you can make some mocktail or include aam pana and lassi, because both have nutrients which keep our body healthy.

2. Include Fruits in Your Diet

The most common, lovable seasonal fruit of summer is Mango. It is rich in antioxidants and having vital nutrients which deliver a lot of health benefits. So, it is very important to include mango in your diet. You can eat mango directly or drink mango shake. In addition, musk melon and watermelon are the other fruits which are rich in fibre and water and renowned as the natural thirst quenchers.

3. Include Fresh Salad in Your Diet

Make some salad of fresh veggies like boiled kidney beans, zucchini, freshly ground pepper, lettuce, a hunt of soya sauce and salad oil. It is preferable to eat salad before meal and you know, salad work as delicious filler for both healthy and light food.

4. Include Fibre Rich Food in Your Diet

In summer season, it is preferable to incorporate fibre rich food in your diet as well as try to avoid high carb food. Less carb and more fibre food will help the metabolic process and make your immune system good. Fibre rich food will staisfied your hunger and gives you a healthy body. Thus, try to avoid the food and vegetable which has rich source of carbs.

Follow this Routine in Summer to Get Healthy and Fit Body:

  1. Breakfast: Fruits are the natural source of energy, so eat 2 or 3 fruits in your breakfast. It will neutralize the stomach acids as well as you will feel active throughout a day.
  2. Mid Morning: After breakfast, you can consume coconut water or buttermilk to refresh yourself.
  3. Lunch: Eat full bowl of salad and 2-3 rotis with veggies and dal.
  4. Evening: Have some fruit yogurt, it keeps you fresh and active.
  5. Dinner: In summer, try to eat less in dinner. You can eat stir fried veggies or chilled soup with low fat panner and jaljeera or lemon juice.

The above diet is healthy for your body because it is less in fat, medium in protein and high in good compound carbs; all these things will control the obesity, cholesterol level and blood pressure. Therefore, in this summer season be healthy and cool, by choosing the correct and appropriate diet.

You can also include These Foods in Your Diet:

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navratri vrat recipes

10 best Navratri vrat recipes

Navratri is one of an important festival of Hindus and people celebrate the different-different avatars of Goddess Durga in these nine days. Navratri that comes in the month of Chaitra (first month of Hindu calendar) and mostly it comes in the month of March or April. The first day of this Navratri is also known as Gudi Padwa as well as New Year of Hindus. Navratri is referred with the nine days of worshipping goddess Durga. Goddess Durga ornamented with the Kumkum, various jewellery, designer & dazzling attire and flowers. Most of the people keep the fast of nine days and devoted themselves in the feet of goddess Durga while some people only do fast on first day and ninth day of this holy period.

What We Can Eat During Fast?

There are lots of things that we can eat during the fast as well as with those substances you can try different-different recipes. Food items that preferred in fast are fruits, vegetables, yogurt, sabudana, singhara atta, kuttu atta, milk, dry fruits, makhanas and much more. These items are highly preferred by the people who keep fast all the nine days. Regular salt is not used while preparing any dish, instead of regular salt, rock salt is used. So helping our readers, we are sharing some of the Navratri vrat recipes that would definitely add a special flavour to this religious festival. All these recipes are completely homemade and you can easily make at your home.

Here I am sharing some of my personal recipes that I have already tried at my home. Here are the 10 best Navratri vrat recipes, and they are:

Sabudana Khichdi

Sabudana is full of carbohydrates that give you a lot of energy while fasting. Sabudana Khichdi is made up of peanuts, potatoes, sabudana, mild spices, rock salt and ghee/oil. Khichdi is very popular dish that is prepared in every home during the fast as well as it is very easy to make in the hard time of vrat. Sabudana khichdi is the first choice of the people during the time of upvas and it makes you full plus keep you energetic whole day.

Fruit Salad

Fruit salad is one of a best choice and nothing would be best than the fruit salad. It is an oil free dish and gives a same amount of energy that you will get through the oil dishes. On the other hand, in upvas, you should have to eat healthy as well as nutritious food. Hence, fruits contained all the nutrition that is essential for body. You can include various fruits in fruit salad and consumed anytime in a day.

Singhare Ka Halwa

Meal is incomplete without delicious sweet dish. You can make different-different kind of sweet dishes and one of them is Singhare ka Halwa. It is a best dish for the people who have a lust to consume the sweet dish. Halwa is prepared by few materials that include singhara atta, water, sugar, chestnut, ghee and jaggery. It can prepare in less time and when you serve then don’t forget to serve it with dry fruits and cardamom powder.

Sabudana Khir

It is another sweet dish which can be easily prepared at home. It is a sweet dish which is desired and loved by everyone. It is a classical mixture of grace and elegance, sabudana khir has its own royal dignity that can be served with huge love. The elements that are required to make sabudana khir are milk, sabudana, sugar and dry fruits.

Fried Aloovrat ke aloo

It is a very common dish that can easily consume with paratha or puri. For making fried aloo, only few things are required and they are small potatoes, oil or ghee, rock salt and mild spices. You should have to fry potatoes in ghee/oil with spices. It is an easiest dish to prepare during the fast, you can prepare it dry or with water. It is simple dish but very tasty as well as it is also considered as mouth-watering dish.

Sabudana Vada

It is a delicious dish and craves by the people. It is a deep fried dish and can be served with chutneys or yogurt. You have to soak sabudana in water and remove water from it then leave it for few hours (around 5-6 hours). Make the mixture of sabudana, powder of peanuts, mild spices and rock salt. Make small rounds of the mixture and then deep fried it. This dish is not suitable for the people who don’t like to eat oily food or doing dieting. Vada are too crunchy and delicious in taste and melt in the mouth easily.

Sabudana Thalipeeth

It is another dish made by sabudana. It is similar like sabudana vada but for thalipeeth, less oil required that means it is a dish that can be prepare in less oil. The recipe of sabudana vada and sabudana thalipeeth is almost same but its look different from each other. It is made by very less oil and it prepare on a non-stick pan. Perfect dish for the people who are too health conscious.


It is an amazing beverage, especially in the hot days of summer. It is also a beverage that can drink in fast. It is a great mixture of water, yogurt, sugar and fruits (optional). It is a best refreshment drink that you can enjoy in your vrat. If you want to add flavour in lassi then you can add cream or fruits in it or you can drink normal lassi.

Dry Fruits Milkshake

Milk is a best option for body. Milk contained all the important nutrients that are essential for body. If you are thinking to drink plain milk during fast then you can drink it but it would be good if you make a milkshake with the combination of dry fruits. It can be made with milk, flavours and ice cream; via these things you can enhance the taste of your plain milk. Milk and dry fruits are the unique blend of beverage as well as it is a perfect drink to start a day.

Singhare ki Puri

It is another dish which is made up of singhara atta. For this dish, you just need singhara ke atta, water, few boiled potatoes and rock salt. Mix mixture and make a puri, after that deep fried it. The taste of this is tremendous and liked by people. You can serve puri with aloo fried, chutneys or yogurt.

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30 Easy Eating Habits for a Flat Tummy

Everyone likes to eat food but it become quite irritating for him when someone say “eat this, not that”. Mainly people say this thing because they are afraid of unwanted fat and these fat get deposit firstly on tummy, so very less time is required for making a stomach to a tummy. Each and every person, either a person is man or woman, everyone wants flatter tummy because it makes his or her personality more attractive. The reason behind a big tummy is eating and then sitting all the time as well as no physical activities are performed during a day.

Who faces a tummy problem?

People who are doing job or having a business in which they have to sit all the time are facing this problem and due to their hectic schedule they are not able to perform any kind of physical activities
like exercise, yoga, walking, etc. due to which their flat stomach becomes a big tummy. In this case, people are looking for eating habits that will help them to get a flatter tummy.

Here are 30 easy eating habits for a flatter tummy:

1. Include Diuretics in your food

Lemon is a best diuretic that you can incorporate in your diet. Lemon juice is an impeccable option for a flatter tummy. You can take lemon in your food or include lemon juice in your daily routine.

2. Lemon Tea

lemon tea fat loss

Lemon tea can help you to lose weight and make you more fit as well as give you a great and perfect personality.

3. Eat in Small Plate

Yes, you are wondering that how could it help you in losing unwanted fat. But surely it will help you, when you are in a part or at friend’s place then have a food in small plate because if you take a big plate then you will have more food and you will eat more food. And it is true that a person will consume less food when he or she takes in a small plate.

4. Eat in Red Plates

It is quite quirky but it is really workable. Red color will give an indication to stop that means when you eat in red plate then you will remember that you have to eat less food.

5. Try to Avoid Buffet System

Try to follow your family tradition i.e. serving of food instead of using buffet system.

6. Be Conscious with your Eating Activities

When you are eating try to avoid watching TV, eat in a relaxing environment and play some music, all these things will give you an amazing atmosphere and while when you are conscious when eating then you will eat less food and you will chew food more, it will help you to give the real taste of food.

7. Chew your Food More

chewing food 40 times

Chew your food 20 times before swallowing because when you consume fast, you will swallow air that causes the stomach bloat.

8. Avoid Overeating

When you are having snacks or food which is highly in salts and sugar, try to eat from the plate instead of pack or box, it will save you from the overeating. Food that has high in sugar and salt will lead to stomach bloat.

9. Fiber rich and high source protein

 Have Fiber rich and high source protein food in your diet.

10. Use Chopsticks

It is a conscious eating tip (when you eat with the help of chopsticks then you will take smaller bites and chew it in a proper manner).

11. Eat Salad

If you want flat tummy, then you should have to intake less calories and for that you have to consume less food. So before starting your lunch or dinner, eat salad in good amount, it will lessen your hunger and give you a flatter tummy.

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healthy breakfast

The 20 Best Foods to Eat for Breakfast

Our parents or grand parents always say that have a heavy breakfast because it will keep you energetic full day as well as it is also said that, in breakfast, eat like a king that means eat heavy and healthy food in a day time. Now you should have to think that what are eating in the breakfast? What should you have to eat? How much you have to eat in breakfast? Lots of questions arise in our mind when we think about our health, and breakfast is our main concern. According to my experience, it becomes very hard to choose a food for breakfast because it is a matter of our full day activities.

What to Eat or What Not to Eat?

It is a most common question that strikes in mind when we think about breakfast or for our diet. And it becomes more important for women because they have to think about their health as well as their family members’ health. So it would be really hard for ladies to select an appropriate food for breakfast. And mainly for them who has to manage older people, middle age people and children at home, a woman has to take care of everyone and has to prepare breakfast for everyone according to their choice.

How Much Breakfast Is Important in our Routine Life?

If you are skipping your breakfast then you are putting your life into risk because it is easy to skip breakfast but the result of it is very hard. If you skip breakfast then the result would be appetite, overeating, dullness or less energy.

What Kind of Breakfast are Beneficial for Health?

Now it’s time to decide that what kind of breakfast are beneficial for your health and keep you energetic whole day. You have to select a correct breakfast, the main reason behind this is your health and you never ever have to compromise with your health.

So here are the best food for breakfast which will be healthy, safe and give energy to your body for a full day.

1.  Overnight Oats

One of the best option is to combine 1/2 milk with 1//3 cup oats, 1/2  mashed banana and 1/4 cup chopped nuts along with the sprinkle of cinnamon and sealed it in a container.  Early in the morning, eat delicious overnight oats. If you are in the mood to eat something warm then heat it for at least 1-2 minute and then eat it.

2.  Oats

Eats oats early in the morning because it has a little protein, little amount of fat, best source of carbs, all these will keep you nourished throughout a day. You can eat oats with the other combinations like nuts, yogurt, etc.

3.  Banana and Butter Peanut Smoothie

Smoothies are a perfect snack which is used any time in a day. One frozen banana, a cup of milk, 2 teaspoons peanut butter with a few ice cubes. If you are thinking to take in morning then keep it in a tight container and take it.

4.  Yogurt Parfait and Fruits

The easiest, healthiest and tastiest breakfasts which can be easily prepared is yogurt parfait & fruits, the best thing is that it can be made as per the available fruits.

5.  Eggs

Eggs contained the right amount of protein, vitamins, omega 3 fats and essential amino acids which is fully healthy for your body as well as boost metabolism.

6.  Green Smoothies

A green smoothie promotes lean body mass as well as keep your blood sugar level stable. Green smoothies have a high level of fibre and chromium that keeps the body metabolism healthy and keep you fit.

7.  Berries

berries healthy brakfast

It is very good to eat fruits in empty stomach. In berries, you will get high level of fibre which will keep your blood sugar level stable as well as rich in antioxidants that is very important for the healthy metabolism.

8.  Protein Shakes

If you have a busy morning and not having a time to make breakfast then have a protein shake in your breakfast. It will boost your metabolism and keep you energetic whole day.

9.  Ezekiel Bread

Ezekiel Bread? Do you know something about it or is it a new term for you? Whatever, but it is very beneficial and healthy for your body. Ezekiel bread incorporates sprouted grains as well as it is a good source of protein.

10.  Avocado

Avocados are one of a best option for breakfast because it is rich in chromium, fibre, proteins, vitamin B and mono-unsaturated fats. In addition, it will also prevent stress.

>>> Press 2 for Super Healthy Breakfast >>>>>>

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fat burn recipes

31 Quick and Easy Fat Burning Recipes

Our daily unhealthy eating routines lead us to unwanted fat that gets deposited on our body parts specially on stomach, hips or many other body parts. So, people always look for the fat burning recipes that can help them to burn the fat easily without interrupting their food habits. If you also crazy for food or love to eat delicious food, then you should have to try these fat burning recipes.

Losing fat is not a quick process, for this you should have to keep patience and do the regular activities in your diet as well as in exercise. With the regular and scheduled activities, one would be able to burn the fat of their body.

Here are 31 Quick and Easy Fat Burning Recipes:

1.  Have a low calorie food in your diet.

2.  At breakfast, try to have spinach and Parmesan omelet.

3.  Try broccoli and feta omelet with toast.

4.  At breakfast, have sweet & spicy quinoa hash (required elements: cooked quinoa, coconut oil, red pepper flakes, cubed sweet potato, chopped kale, garlic and pinched of salt). It is a healthy and spicy breakfast that would definitely liked by you.

5.  At breakfast, you can also try PB&Q parfait (cooked quinoa, cinnamon, plain Greek yogurt, chopped banana and warmed natural peanut butter), it is quite different from a normal breakfast recipe but surely it has an awesome taste.

6.  Eat Blueberry quinoa pancakes (cooked quinoa, pulse, unsweetened vanilla almond milk, ground flaxseed, maple syrup, cinnamon, sea salt and blueberries). Pancakes at breakfast are just an amazing choice for people, it will give you a delicious taste with healthy diet.

7.  Pizza for burning fat. For making pizza, you will need wholegrain pita, pasta sauce, sliced hardboiled egg, shredded part skim mozzarella, cheese and dried oregano.

8.  Cheddar collard quiche cup (eggs, stemmed & chopped collard greens, shredded cheddar, whole grain bread, chopped green onion, sea salt and black pepper).

9.  Almond super food smoothie (coconut water, loosely packed kale leaves, banana, peeled Clementine, almond butter and ice cubes).

10.  At lunch, have quinoa & salmon salad (ingredients: balsamic vinegar, honey, pepper, olive oil, cherry tomatoes, raisins, quinoa, baby greens or watercress and pink salmon)

Kale and Quinoa Salad with Salmon

11.  For dinner, you can have cozy quinoa casserole (onion, olive oil, mushrooms, acorn squash, garlic, ground dark turkey meat, dried sage, sea salt, ground black pepper, low sodium chicken, quinoa, parsley and reduced-fat Monterey jack cheese).

12.  In your diet, eat at least 1 gram protein per pound of body weight.

13.  For your diet, choose lean high quality proteins such as egg, protein supplements, lean red meat and poultry.

14.  Take proteins, as per your body weight.

15.  For burning fat, intake of carbohydrate would be less. Moderate of carbohydrate is of 150 gram in a day but when you want to lose weight it must be close to 100 gram.

16.  Drink water, as much as possible for you. It will good for body and a perfect way to reduce weight.

17.  Lots of water will keep you healthy and hydrate.

>>> Press 2 for Fat Burn Recipes >>>>>>

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garlic for cough and cold

How to Cure a Cold With Garlic ?

Garlic is natural herb and is best known as flavoring for food. It has been used from centuries in many different countries, cultures in varieties of dishes to make the food delicious. Garlic is also used as medicine to treat  several common health issues  like coughing, sneezing, viral fever, sore throat, heart and blood systems related problems like: High Blood Pressure, Coronary heart disease, heart attack and arteriosclerosis. Garlic can lower blood pressure by 10%  and It helps to slows down the development of arteriosclerosis. Garlic is also effective to build the immune systems.

Common cold Issue is natural during winters, and taking medicine for cold only effects some short span of time and they come with unwanted side effects. By taking garlic as medicine we can cure common health related issues naturally without any side effect. If you want to know how it works just  continue reading.

Does Garlic help to treat Cold ?

Yes, In nature Garlic is Anti-bacterial and Antiviral. It makes our body Anti-oxidant that destroys the germs which causes common cold.

  • Garlic has antiseptic properties that help the immune system protect against the cold virus.
  • Garlic contains allicin, a powerful antibacterial anti-oxidant that kills the cold virus.
  • Garlic Oil is a natural expectorant that breaks up mucus to clear congestion.
  • It also contains vitamin C, Sulfur, Selenium, and various other enzymes and minerals that help the body fight the common cold.
  • It contains antimicrobial, antiviral and antibiotic properties which help to treat the cold and its symptoms.

How to use Garlic for Cold and Flu ?

For best results, consume raw, crushed garlic on a daily basis, and use the following home remedies to treat cold and flu naturally.

Raw Garlicgarlic

  • Crush one garlic clove and suck on it like a lozenge for 15 minutes.
  • Also eat one or two fresh garlic clove every 4 hours.

Garlic and Honey Toastgarlic honey toast

  • Mince garlic and let it sit for 15 minutes so the enzymes have time to activate.
  • Meanwhile, make toast and spread raw honey on it.
  • Sprinkle the minced garlic on the toast and eat it.
  • Eat regularly to prevent cold.

Garlic and Watergarlic and water

  • Mince 2 cloves garlic and stir them into a glass of water.
  • Drink daily to get rid of cold.

Garlic and Honey Pastegarlic and honey paste

Honey is anti-bacterial, anti-viral and anti-fungal which helps to fight against the cold.

Process 1:

  • Mince 7 cloves garlic.
  • Mix with 1 tablespoon of raw honey.
  • Eat 1 teaspoon of this mixture whenever you need relief from cold symptoms.

Process 2:

  • Peel few garlic cloves and add them to a jar.
  • Pour honey and allow them to infuse for several days before using.
  • Store it in the refrigerator and you can use it for a year.
  • Have 6 cloves and a tablespoon of honey in a day to treat cold.

Garlic and Orange Juicegarlic and orange juice

  • Mince garlic and let it sit for 15 minutes.
  • Eat one teaspoon.
  • Immediately drink 1 glass of fresh-squeezed orange juice.
  • Repeat nightly before bed.

Garlic and Tomatogarlic and tomato benefits

  • Chop 3 cloves garlic, ½ onion, 1 celery stalk, and 2 tomatoes.
  • Put all ingredients into a blender with 1 teaspoon dried basil.
  • Blend until smooth and drink.
  • Add minced garlic to honey or apple cider vinegar and steep for few minutes.
  • Use a tablespoon of this as a dressing.
  • Repeat daily to reduce clod.

Garlic Teagarlic tea benefits

Process 1:

  • Mince 2 cloves garlic and 1 teaspoon ginger root.
  • Boil a cup of water and stir in garlic and ginger.
  • Reduce heat and simmer 5 minutes.
  • Remove from heat and let steep 10 minutes.
  • Strain, add 1 teaspoon raw honey, and drink.

Process 2:

  • Add 3 cloves of garlic to 3 cups of water.
  • Boil for few minutes and turn off the heat.
  • Add ½ cup of honey and 1/2 cup of fresh lemon juice.
  • Strain the tea and drink ½ cup of warm tea 3 times a day.
  • Drink this regularly to get rid of cold.

Garlic Socks

  • Mince 3 garlic cloves.
  • Mix garlic with 2 tablespoons olive oil.
  • Let sit for 30 minutes.
  • Rub mixture on soles of feet and put on socks.
  • Leave on overnight.

 Garlic Soupgarlic soup benefits

  • Pour 8 cups vegetable or chicken broth into a large soup pot.
  • Stir in 1 ½ tablespoons olive oil, 1 whole head of peeled and chopped garlic cloves, 1 bay leaf, ¼ teaspoon dried thyme, and a pinch of dried sage.
  • Bring to a boil, reduce heat and let simmer 30 minutes.
  • Remove from heat and strain.
  • Add salt for taste.
  • Drink this soup 3 times a day.

Garlic Shrimpgarlic shrimp

Method – 1:

  • 24 peeled shrimp
  • 6 peeled and minced garlic cloves
  • Juice of ½ a lemon
  • 2 tablespoons cold butter
  • 2 tablespoons olive oil
  • ¼ cup chopped parsley
  • Salt and Pepper


  • Season shrimp with salt and black pepper and leave for few minutes.
  • Place a large sauce pan on high heat.
  • Add olive oil and shrimp.
  • Saute 2 minutes or until shrimp are half-cooked.
  • Sprinkle on salt and pepper.
  • Add garlic and saute 2 more minutes.
  • Add butter and reduce heat to medium.
  • Cook for few more minutes until they cooked completely.
  • Stir in parsley and lemon.
  • Have it when it is hot.

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