Top 10 good healthy eating patterns for teens with weight loss issues

Eating a healthy diet can help teens maintain a healthy weight and support overall physical and mental well-being. Here are some tips for healthy eating patterns that may be beneficial for teens with weight loss issues:

healthy eating patterns for teens with weight loss issues

  1. Focus on whole, unprocessed foods: Take foods that are minimally processed, such as fruits, vegetables, whole grains, and lean proteins. These types of foods are often more nutrient-dense and can help teens feel full and satisfied without consuming too many calories.
  2. Practice mindful eating: Encourage teens to pay attention to their hunger and fullness cues, and to eat slowly and without distractions. This can help them tune in to their bodies and make more mindful food choices.
  3. Eat balanced meals: Encourage teens to include a variety of nutrients in their meals, including proteins, carbohydrates, and healthy fats. This can help them get the nutrients they need while still controlling their calorie intake.
  4. Limit added sugars and unhealthy fats: Encourage teens to limit their intake of foods and beverages that are high in added sugars and unhealthy fats, such as sugary drinks and snacks, fast food, and processed baked goods. These types of foods can help with weight gain and other health problems.
  5. Stay hydrated: Encourage teens to drink plenty of water throughout the day to help them stay hydrated and feel full. Water can also help flush out toxins and support overall health.
  6. Eat regular, balanced meals: Encourage teens to eat regular, balanced meals throughout the day, including breakfast, lunch, and dinner, as well as healthy snacks if needed. Skipping meals or going too long without eating can lead to overeating later on and may interfere with weight loss efforts.
  7. Don't skip meals: Skipping meals or going too long without eating can lead to overeating later on and may interfere with weight loss efforts. Encourage teens to eat regular, balanced meals and snacks to help them manage their hunger and maintain a healthy weight.
  8. Limit portion sizes: Encourage teens to be mindful of portion sizes and to avoid overeating. Encourage them to use measuring cups, a food scale, or their hand as a guide to help them determine appropriate portion sizes.
  9. Get plenty of physical activity: Encourage teens to get at least 60 minutes of moderate to vigorous physical activity each day. This can help support weight loss and overall health.
  10. Get plenty of sleep: Encourage teens to get enough sleep each night to support their physical and mental well-being. Aim for 7 to 9 hours of sleep per night.

It's important to remember that healthy eating and physical activity should be a long-term lifestyle change, rather than a quick fix or diet. Encourage teens to make healthy choices that they can sustain over time, rather than trying fad diets or other unhealthy weight loss methods.

Every person is different, and their nutritional needs may also differ. It's a good idea for teens to consult with a healthcare professional or a registered dietitian to develop a healthy eating plan that meets their individual needs.

5 easy and quick healthy breakfast ideas to go for a healthy...

Breakfast is an energy booster meal. We eat our breakfast in the morning after 8 hours of sleep so it is the first meal we have after a long fast. Our body has absorbed nutrients from the dinner we ate and now they require something, a breakfast to give lots of energy to you to carry out the work during the day. So let's learn some nutritious  & healthy breakfast recipes that would start your day on a healthy note.

So here we'll discuss five super nutritious, easy to prepare, healthy breakfast ideas quick serving for a busy life. let's read, what are these good healthy breakfast ideas below...

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First – Banana Split Rolled Oats with Nuts

Bananas are loaded with essential nutrients, it contains a high amount of potassium and it has lots of fiber, Folates, and antioxidants such as Vitamin C. Potassium helps to lower blood pressure and promotes heart health. 

Rolled oats are extremely healthy, gluten-free whole grain; it contains a good amount of fiber, vitamins, minerals, and antioxidants.

Ingredients- Half cups rolled oils, one banana, two teaspoonfuls of curd, two tablespoons of pasta, and badam. Two to three blueberries or raspberries or strawberries option

Method: Cook the rolled oats in plain water. Keep them aside. Mix curd and banana separately and mix with rolled oats. Once that is cooled down, add the berries and nuts and then serve.

Second – Vegetable idli with coconut chutney

Rice flour and urad dal, which we use in idli have tremendous benefits. Rice is a good source of magnesium and iron. It has even phosphorus, folic acid, and many more things. Whereas urad dal is a great source of plant-based protein, it contains magnesium, fiber, and potassium.

Coconut helps to stabilize blood sugar, it is high in fiber and high in antioxidants, it improves skin and hair health.

Ingredients- for Vegetable Idli

One cup rice flour, one fourth cup urad dal soaked overnight, half cup of carrots, beans, and beetroot chopped.

Method: Mix and rice flour blended with Dal and keep it aside. Mix all these vegetables with the batter add salt for taste. Steam this with steamer and serve with coconut chutney. 

Understand the method of chutney: for coconut chutney. Take coconut oil or any other oil, which you are used to. In a mixer add coconut and a small piece of ginger along with tamarind water and salt. 

Blend this mixture well and tamper with coconut oil or any other oil with rye and chana dal and urad dal.

Serve this with vegetable idli. So what you need is coconut oil, dry urad dal, chana dal, coconut grated, ginger, and tamarind.

Third recipe - Mix grain parathas with Moong Salad

Moong helps to defend several age-old problems, which are chronic in nature. It also helps in weight loss as it is low in fat and has lots of dietary fiber.

Ingredients- Take one cup of rolled oats, Bajra, Ragi, Dalia flour, one fourth cup coconut milk, half a cup of curd, one fourth cup moong,

which is soaked and steam cooked, half cup chopped cucumber, tomato, beetroot, one-fourth cup of boiled peanuts, and one teaspoonful of oil.

Now understand the method: Prepare dough of flour with coconut milk and oil. Make Parathas. For the salad mix curd with moong, peanuts, and chopped vegetables and serve.

Fourth - Ragi pudding

Ragi is a gluten-free whole grain that is rich in fiber and helps in weight loss and diabetes. It's loaded with calcium, healthy carbohydrates, amino acids,s and vitamin D.

Ingredients- 100 grams of Jada little coarse Ragi flour, 50 grams ghee, 100 grams jaggery, Elaichi powder, 50 grams Kismis, 50 grams badam.

Method: In a vessel, add ghee and atta and roast it well. Remove the ragi atta and keep it aside to cool, in the same vessel and jaggery and a little water to make a syrup, the syrup should be of thick consistency. 

Now at the Atta in this mixture, syrup and stir it well. Now turn off the gas and remove this in a serving bowl, sprinkle the remaining dry fruits on the pudding.

Fifth – Poha

Poha is a nutritious gluten-free meal that is high in carbohydrates, iron, fiber, antioxidants, and essential vitamins. Beetroots are a rich source of folate, which supports cell growth and function. Folate is essential for preventing blood vessel damage. So now understand Poha but one variety of Poha, which is called Shahi Poha.

Ingredients- 100 grams Poha, two tablespoon oil, one teaspoon rye, seven to eight curry leaves, 50 grams beetroot, 50 grams Kaju chopped, 50 grams Kishmish, two teaspoon sugar four teaspoon lemon juice, salt as per taste.

Method: Wash the Poha and keep it aside. In a vessel add oil, rye, and curry leaves. Now add the grated beetroot and sauté it, cook it well. Once cooked add Kaju & Kismis. Now add washed Poha and sugar. 

Stir it well. Once cooked, sprinkle coriander leaves on the top, stir it well, cover the lid and then switch off the gas and now remove it in a serving bowl.

A wholesome breakfast will really build your stamina and make you physically stronger. You will be active to do your daily routine efficiently, so make sure not to skip breakfast.

Every morning, start your day with these wholesome dishes, which will help you to satiate your hunger, give you a tremendous amount of energy to go ahead, throughout the day with full zest, enthusiasm, and a happy feeling. Go ahead

Top 5 Healthy Seeds To Reduce Blood sugar, cholesterol, BP...

Seeds are a vital group of foods that should become a vital part of your daily diet. Vegetables and fruit seeds are highly nutritious. They are rich in fiber as well as a great source of essential vitamins, minerals, and antioxidants. It also contains healthy monosaturated and polyunsaturated fats. 

A handful of healthy seeds will satisfy your hunger while also providing several health benefits. Adding seeds to your regular diet plan can help to reduce blood sugar, cholesterol, and blood pressure. 

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So here we will be discussing 5 healthy seeds how to consume them best Way.

Number One Basil Seeds:  

Basil Seeds are also known as Sabja, having a calming effect on the body. These tiny seeds are loaded with nutrients. One tablespoon of basil seed will provide 15% of the reference daily intake that is RDI for calcium and 10% of the daily recommended intake for magnesium and iron along with 25% of the daily recommended intake of fiber. 

Sabja seeds are really beneficial for your gut health. The pectin in basil seeds has prebiotic effects. It helps to increase beneficial gut bacteria including anti-inflammatory bacteria and that support gut health. It also aids in blood sugar control by slowing down the conversion of carbohydrates to glucose. 

Basil seeds are hard to chew and therefore soak the seeds in water overnight and consume them in the body. You can eat these things straight or mix them with your oatmeal. Have it is two teaspoonfuls every day. 

Second. Sunflower seeds: 

Sunflower seeds are an effective remedy for men having prostate problems and ladies who suffer from uterus problems. Sunflower seeds are a rich source of vitamin e and selenium and this can help prevent chronic diseases. 

Having two teaspoonfuls of sunflower seeds every day will help with infertility all uterus issues, reproductive issues, and weight loss. Sunflower seeds are also anti-inflammatory In turn, it helps to keep your heart healthy. It also helps in controlling the sugar level and keeping your blood pressure in check. 

Number three Coriander seeds: 

Coriander seeds help to entail the overall homeostatic level of our body. It has anti-inflammatory properties which would help in lowering blood sugar levels and blood pressure. 

The seed is usually used in culinary preparation. Drinking warm coriander water will help in overcoming bad breath, body odor, skin issues, and detoxification of the colon and liver. 

It helps in bloating and acidity. This coriander seeds water is taken in the morning soaked overnight with little sugar really helps in overcoming Leukorrhea. 

White discharge problem in ladies to have the best benefit, try this one tablespoon of coriander boil with two to three glasses of water and let it cool overnight and then strain it and drink it in the morning.

Fourth fennel seeds:

fennel seeds are fiber-rich seeds. One tablespoonful of dried fennel seed that is Saumph which is approximately 6 grams, provides 2 grams of fibers in our body. 

Sometimes certain bacteria cause lots of gases which in turn creates food poisoning, stomach upset, and many such problems. And by taking fennel seeds regularly, all these problems would be settled. 

These seeds help relax muscles in the stomach and intestine. All these seeds will help to release constipation as well as acid reflux. 

Number five Flax Seeds:

flax seeds are high in omega 3 fatty acids. One tablespoonful of powdered flax seeds contains about 1.8 grams of Omega three fatty acids, which is essential for reducing stress, inflammation and promoting heart health. 

Flaxseed also contains high fiber and protein. It helps to control blood pressure and prevent chronic ailments like cancer. Have about two tablespoonfuls of flaxseed daily to have this make a powder in a blender and you can add in your breakfast with porages and other things at lunchtime. 

Also, you can add this on salad on vegetables and have it. You may also make nutritious Rotis by mixing the powder of flax seeds with your flour. 

Healthy Seeds essentially provide the same advantage as oil but in far more physiologically effective panels. As oils are concentrated and they lose many nutrients in the processing. So now, whenever you feel like munching something in a day, seek out these healthy and not unhealthy products and enjoy your health. Energy.

7 healthy weight gain foods- best weight gain diet for vegetarian women

Weight has become such an infamous topic for discussion, we want to know more about weight gain or weight loss we want to know how to achieve success over some number and that decides whether we are healthy or not, gaining weight has become a concern being underweight leads to improper growth and development in children. Also, it effects teenagers and even young adults. 

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So let's understand how to gain weight and become healthy at home, there are certain superfoods that can be consumed for increasing your weight or coming back to a balanced weight. Here is some selective and very effective healthy gain weight diet for vegetarians.

1) Banana are an excellent choice if you are looking to bring balance and gaining weight they are not only nutritious but also a great source of carbohydrates and calories you can start your day with a banana you can also have a banana with milk or curd having 2 or 3 bananas everyday is advised.

2) Rice is rich in carbs and can be easily consumed in your daily life, unpolished hand pounded rice is much much better than polished white rice. White rice is high in calories but nutrients are very poor compared to unpolished rice, which really helps in bringing balance to our health. Different type of rice contains different types of starch which affects their texture and digestibility thus understand that unpolished rice is higher in fibre and nutrients so that should be taken regularly having 2 portions a day is recommended along with normal lentils in a day.

3) Potatoes are rich in starch and carbohydrate and this will help you increase your adipose tissue it can be incorporated in your diet as a snack or in your meals, sweet potato is also a very good option a healthy option which person should consider about 100 gms potatoes person can consume per day and this would be like one bowl of potato sabzi.

4) Chickpeas or chana are high in proteins basically leads to an overall growth higher proteins in chickpeas really helps repair and functioning of your body and this will ensure an overall growth protein promotes In increasing your muscle mass which assists the body in burning fat. Eating one serving of peas, beans,  lentils, or chickpeas can significantly reduce the risk of heart disease and keep you healthy it also would help you in weight management.

5) Paneer and whole milk- A dairy product like paneer, whole milk have high protein content. It has even high-fat content and that’s why helps you in weight gain drinking one glass of whole milk is the best solution to have at night before going to bed and that would help ensure good health as well as it would ensure a good sleep.

6) Tofu and other soya products are excellent sources of protein. they have soluble fibre and also help in controlling diabetes. It helps even in hypertension and many other diseases soya products should be very much a part of your kitchen snack for sure especially when you are looking for a healthy weight gain. 

7) Exercise and yoga since we are talking about weight gain or coming to balance I have noticed that people usually avoid exercises they feel that by doing exercises they will reduce further and so they avoid it they feel like eating anything and everything and lazying around but not do the exercise or asana walking asanas can help in maintaining optimal weight and also building up muscles some asanas you can try are Surya Namaskar, Dhanurasana, Paschimotanasana, Konasana 3 Ardha Matsyendrasana, Konasana, 2 Parvatasnaa, and Utkatasana. These asanas help in the overall workout of the body and help muscle building. Walking every day and activities like walking cycling swimming are also beneficial. pranayama like sheetkari Yogendra pranayama no 2 and 3 that is intercostal breathing and clavicular breathing also would help keep in mind do not lead to healthy weight gain.

Eating properly and exercising optimally will help for sure so take care of yourself along with it it is observed that if mind is under stress nothing is going to help and so see to it that mind is always enthusiastic cheerful and happy so take care whatever you do, do it happily cheerfully that would help you much much more take charge of yourself. see that your weight is perfect, not low weight or high weight but a balanced body take care.

You will be able to gain weight, that it is not difficult first. what is required is determination and here you will get the results by these weight gain diet with these healthy weight gain vegetarian food. So take charge all the best.

How i increase breast size naturally: how to increase breast size in 7 days at home

The majority of women, they are very sensitive about their breast size and they very often feel inferior, feel unhappy about their looks, about appearance. Sometimes the clothes which they wear, they feel it doesn’t appeal to them, they don’t look good enough.

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So here, we are going to discuss how to increase breast size to its optimal shape. 

1) Food milk. Milk contains the same levels of reproductive hormones as the human body, which are good for fertility and increase breast size, they also stimulate blood flow to the breast, apart from milk, there are other dairy options such as paneer, curd, and cheese which you should include in your diet. For those who have a dairy aversion or they are following veganism,, the other choice is soya milk, almond milk, and coconut milk as another choice.

2) Next Fenugreek seeds-fenugreek is a traditional seed, recommended in weight loss, it is even good in lactating mothers to stimulate good milk production. Interestingly fenugreek works wonders, soak a tablespoon spoon of fenugreek in water overnight and then drink that water along with fenugreek seeds, that would be wonderful, you may chew it or You can't chew it doesn't matter, if consumed regularly it will help you in fuller cup size. Fenugreek contains Phytoestrogens and that helps in the growth of the breast.

The next option could be Soya-Soya contains Phytoestrogens, a hormone very much useful for breast growth, soya also contains Isoflavones which fight against free radicals and cancer cells that grow in the breast tissues. Among the group of cancer, breast cancer is quite common among ladies and here the soya helps to control this.

3) Nuts and seeds-its always helpful to have a handful of nuts and seeds in your daily diet, preferably breakfast, which is soaked overnight and taken, that would be wonderful. Nuts and seeds have minerals and vitamins it keeps your brain and heart-healthy and they also have a good amount of good fat and protein in them and this helps to promote breast growth. Some of the nuts and seeds to have are cashews, walnuts, pecans, and peanuts. Seeds like sunflower seeds, pumpkin seeds, and flax seeds are really helpful, they help in stimulating and balancing estrogen levels in the body.

Next among the food would be Green leafy vegetables-these superfoods are rich in nutrients, they not only just help to maintain optimum weight, but they help in maintaining the breast size, this is because they have phytoestrogens, which helps to balance the female hormone estrogen naturally. These foods should be focused to help increase the breast size, but the other food should not be ignored. 

The next method is massaging. Massaging the muscles on the breast should really help in maintaining the tone of the breast and the massage could be done with any of the moisturizer or any natural oil. Preferably, almond, coconut oil, tea tree, and lavender. All these oils have skin-friendly properties.

Let me give you some recipes for paste and oil for breast. 

1) Red lentil paste-that is masoor dal. Lentils are a rich source of estrogens, that can stimulate breast development. To use this ayurvedic remedy, soak this masoor in water for a few hours and now grind it finely, apply this paste on your breasts and leave it for an hour. or till it becomes really dry and then you can totally wash it out, no need to massage this paste, along with augmenting breast, it can create firmness in the breast. 

2) Fennel seed souf and almond oil-this contains flavonoids, it stimulates the growth of breast tissues, to benefit from this heat almond oil and add fennel seeds in that when it is hot, When the seeds turn red, filter the oil and let it cool down, now massage the breast with this oil and leave it for half an hour. Ideally, you should massage your breast with oil every day. 

3) Fenugreek breast mask-this is one of the effective treatments for breasts enlargement. The phytoestrogen present in methi or fenugreek increases the prolactin level in a woman's body, additionally, fenugreek also influences the memory gland and this encourages the breast tissues to expand. Make a paste of water powder and fenugreek And then massage this paste on your breasts, leave it on for 15-20 minutes, wash it off with warm water, and then moisturize your breast with a good moisturizer.

And now understand asanas and pranayamas .Among all these asanas, certain asanas should be performed to exercise the thoracic muscles, these asanas could be Ushtrasana, Bhujangasana, Gomukhasana, Sthithprarthanasana, Chakrasana, standing variation, Adho Mukha Swanasana, Dolphin pose, and Balasana.

Apart from these asanas, Pranayama also plays an important role. Here is some pranayama that can also help in breast enlargement.

1) Intercostal breathing – Where you sit in any of the meditative poses or you can stand firm with your eyes open and not closed, place your hand on the ribs, fingers on one side, and thumb behind, and then while inhaling expand your ribs from the sides and then while exhaling contract your ribs, this expansion, and contraction would really help increase rib cage muscles.

2) Clavicular breathing – Put your hand on your shoulder actually and fingers in the front and thumb behind and while inhaling take your chest upwards with your shoulder moved upwards and stretched your arms behind and while exhaling, bring your arms to relax them bring your shoulders, and then bring your chest inwards. so this chest movement, upward and forward, will be wonderful for developing the clavicular muscles. 

3) Abdominal breathing or Diaghramic breathing- where you lie down on your back, bring your legs closer to your bottom knees upwards and then keep one arm on your stomach and then while inhaling bring your abdomen muscles a little up while breathing out bring them downwards so this movement of the stomach up and down would really help in developing the Diaghramic muscles.

4) Bhastrika-where you sit in any of the meditative poses and keep your one arm on your stomach and breathe in and breathe out fast, pushing your stomach in while breathing out strongly so while breathing out you being your abdomen in breathing in you can do silently, so it would be this is the way and do it like this for 30 rounds and that also would work wonders.

This Bhastrika pranayama should be done only on empty stomach so early in the morning before eating anything, the rest of the pranayamas could be done anytime during the day, Not immediately after the meal but after 2 hours of the meal, so do this work regularly and get benefits.

These pranayamas will not only increase just the lung capacity but also tone the muscles of your rib cage. Understand, don't compare yourself to others, every human body is beautiful in itself and it has its own plus and minus in case you want to find fault but Afterall what really impresses is the health of body and the positive state of mind which you have.

You must first learn to enjoy what you have and wherever you want to do something, go ahead and do something about it. But don't bring negativity in it, don't try and feel that you are less than anyone. Try and see if you enjoy your body. see that your body functions well and gives you good health.

Learn to accept yourself completely, how you feel will reflect on your body and mind. So always feel positive and happy, cheerful, satisfied with your life and it will work wonders. Take charge of yourself

What are causes of muscle cramps- how treat muscle cramps-best remedies

What are causes of muscle cramps?

Muscle cramps are rapping acute pain senses. The most commonly affect the abdominal wall, arms, hand, foot, hamstring, quadriceps calves, and neck. Physical exertion, dehydration, lack of micronutrients, muscle stiffness, neurological disorders, and even hypothyroidism can all contribute to muscle cramps. 

Muscle crabs are also common in women during menstruation and pregnancy. It isn't an alarming situation, but it definitely affects your working conditions and more your sleep. 

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Most effective remedies on how treat muscle cramps at home

Here are some Diet changes and stretching to help you to treat muscle cramps

First stretches to release cramps instantly. Stretching a tight muscle can assist muscles to relax the first calf and hamstring muscles. This can be relieved by putting your weight on a cramped leg and bending a little forward slightly. 

When you do this, you bend your knees and that helps in pulling the cramped muscle. You can use the support of the wall as you move forward to feel the stretch. If you can't stand, sit on the floor and outstretch your legs and bend forward to give a pull to your leg. 

While doing this, pull and stretch your toes closer to yourself. Give a stretch cause in this way you'll get a very good stretch. The other area is the quadriceps. Stand up and grasp the shin of your tight leg and pull it toward your body. Your knee should be pointing down at this point, avoid pulling the knee backward or sideways. 

The other cramps that people go through the maximum are neck cramps. In sitting or standing position, gently turn your head on the right side, and with the help of your hand try to push it slightly down. Hold for 15 seconds, then switch on the other side and do the same another way to help a quick relief from your neck, intern out your finger behind and slowly twist your neck to look back there for a few seconds with normal breathing. Repeat on the other side.

Similarly, when you have a cramp in your hand, this Namaste position, in which the palms are completely in front of you, elbows touching your body and then slowly widening the elbows apart. Holding the palms together, slowly slide your palm towards your stomach. Stop here and feel the vibe too. 

Now let us understand something about abdominal crap. You can practice Suptavakrasana and Bhujanasana to release abdominal cramps. So let's understand how to do Suptavakrasana down on your back. Bring your legs together and slowly pull them towards your buttocks. Then turn your leg on the left side where the left knee is down and the right knee is above.

Do this in a totally coordinated motion and here turn your head to the right. Return to the beginning position and do the equal on the other side. While doing this Suptavakrasana stretch your hand's straight palm facing downwards and do the leg moment. 

Next asana is bhujangasana. Lie down on your stomach and stretch your toes outward. Bring your palms near your chest, inhale and slowly extend your body upwards to your navel region. The navel should be touching the floor, the upper part of the body should be facing upwards. Stay in this position for 6 seconds and come back to the normal position. while exhaling the same thing you can do with the hand stretched straight and taking the head totally back. So again, take the original position and then raise your head up, even your stomach, up your navel upwards, and put your head back to give a good pull on your abdomen region, and then come back to the normal position.

This is a variation of Bhujanasana. You may call it Surpasana. If you get legs muscle cramps and foot cramps, immediately lie down on your back and elevate your legs up on the stack below, rest it on the pillow, and stay in that position by moving your toes outwards and inwards side words and resting for some time. And this would really help to release your graph following the stretches definitely massage with your hands. The area where the cramp was felt.

Your hand should be warm. If they are not warm, take a hot water bag, warm your hands up, and then a little bit of massage in that area. Gently practice few asanas on a daily basis to prevent muscle cramps. 

Certain Asanas, which you should do regularly, would be Talasana, Yastikasana, Hastapadangusthasan, Trikonasana and Manjarasana. Hastapadangusthasana should be done in a line-down variation or in standing variation. This would really help release the pain and traps. 

The other way to get rid of cramps is by doing hot compression Using a hot water bag on cramping muscles can really help increase circulation and relax the muscles. Bathing with warm water can also release pain after the discomfort has receded with ease, then apply a cold pack, ice pack that would work Wonders. 

whenever you apply ice, wrap ice in a towel and then apply on the body. Just understand that ice should not be applied directly to the body. 

One of the major causes of muscle cramps is the deficiency of micronutrients in our body, so we have to understand what diet we should take to prevent muscle cramps. Fluids in the body enhance Muscle contraction and relaxation and that's why a person should be hydrated regularly. Fluids should be replenished in regular intervals.

Also, for good hydration person should take at least eight glasses of water throughout the day. Bananas are high in potassium content and also contain some amount of calcium and magnesium. eat a banana before any exercise for physical strength. It is best to avoid bananas at night. 

Have sweet potato during breakfast it contains 6 times more calcium than a banana and it is high in content. Fibre, calcium, protein, magnesium, and other nutrients. Beans and lentils are also rich in magnesium and fiber.

High fiber meal can also help you manage your blood sugar and cholesterol level and it also helps in menstrual cramps. Melon is another thing this person must have because melons are power-packed with potassium. The mushy fruit also contains salt and water which helps in managing dehydration.

It is actually helpful in cramps associated with dehydration. Sodium is flushed out of our body through sweat while we exercise, so it is recommended that after a workout, eat a bowl of melon to stay hydrated. 

Milk is a very healthy beverage that contains calcium, potassium, salt, and protein. It also keeps the body hydrated and prevents cramping. have a glass of milk at bedtime. It will also help in better digestion and you will always prevent cramps, which you get at night in sleep. 

Leafy vegetables, dry fruits, oranges are great sources of micronutrients and they would help to prevent cramps during a muscle cramp. These stretches and dieting changes will keep you finer. Also, realize that following a healthy and energetic lifestyle will prevent all such cramps and pains for your body.

Understand, the mind plays a very big role in the health of your body. If the mind is stiff, rigid, the body also is going to be stiff and rigid and so pains and cramps are bound to occur.

So take care. See that mind is positive, happy, cheerful, enthusiastic and your body is active, Joyful too. so try and live life in a way that the mind gets relaxed and so the body gets relaxed.

Muscles get relaxed so no cramp, no pain. Live life elderly happily choices yours to remain stiff or to be flexible. Try and take care by taking the right choice. 

Diabetes Control: 5 Powerful Tips For Diabetes Control

Diabetes is such a disease, which demands a lot of attention and mindfulness. Misbalance either of the way -  high or low sugar can be hazardous. 

People having diabetes also experience a dawn phenomenon, which means a sudden rise of blood sugar between 2am and 8am. That’s not it; they also experience a Somogyi effect, which is a high sugar level in the morning due to insulin at night. 

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For this purpose, we need to be cautious about our morning routine and its effect. And all this needs a lot of care. So let's discuss that.

First, one – Morning stretches in bed When you wake up, right in your bed itself practice Pranayama 4 i.e Diaphragmatic breathing.  This is a simple abdominal breathing technique that will help you become more aware and also it would help increase the supply of blood and nutrients to your whole body. This would supply even good oxygen into your body. You can do some stretches like Yastikasana, Pavanmuktasana,  Supta Vakrasana, before getting up from bed.

Second – Morning Amla drink

After getting up, you should not keep your stomach empty for long. Whether the person has high blood sugar or low blood sugar, Amla is the best. Take a glass of warm water, put one teaspoonful of Amla powder and a quarter teaspoonful of Haldi powder. Mix and drink it. This will help you in managing your blood glucose level not just in the morning but throughout the day.

Third – Soaked methi or fenugreek seeds

Remember to soak one tablespoon of methi seeds in little water and take these soaked methi seeds in the morning. When you are taking methi seeds you need not even chew them, you can just gulp them and it would help you. This will lower your blood sugar level and maintain the homeostasis of your body.

Fourth one - Morning yoga routine

Post this doing some good Asanas and Pranayama would work wonders to maintain your health. Muscle movement will help in increasing blood flow throughout the body and also increase glucose uptake of the muscle. This will naturally help to decrease the high glucose level of your body. The Asanas you can include in your routines are  Talasana 2, Konasana 2 & 3, Paschmittonasana & Ardha Matsyendrasana, Matsayana,  Bhujangasana, Dhanurvakrasana, Viparitkarani and legs on the wall would be beautiful.

n diabetes circulation to the extremity is a must. In your legs, your calf muscles are your second heart. It helps you to increase circulation to a great extent. So what is most important is walking. In the morning, a diabetic person must walk for 45 minutes, very much required and in the evening, again person must walk for half an hour. That walk could be a little more casual walk where you are being with nature. Walk around and see and walk comfortably, but you should walk in the morning as well as in the evening. This walking will also help to prevent the Somogyi effect.  Thus exercising twice a day at least is cardinal.

Fifth – Breakfast

For your breakfast, keep one thing in mind that breakfast should not have salad nor it should have anything high in calories.  Morning breakfast should have varieties of Rotis, parathas, Umpa, Pohas, have food what you usually have according to your area or the region,  

In south India, you would have definitely idli, Umpa, Dosas and so on. Carry on. Don't create drastic changes in your diet and pay heed to your health.

Sixth point - Mindfulness is the key.

Be vigilant of your time that you take your breakfast. It is best to have your breakfast within 1 hour after you wake up. If you don't eat your breakfast on time then after an hour. it is observed that your glucose level would fluctuate and create problems and a Satvik breakfast take within an hour would be a very good habit, which people should follow strictly.

Diabetes is a disease that could be overcome by these disciplines. Be aware, be content, and be flexible in your thinking. So follow all these disciplines to avoid further aggravation of diabetic condition and enjoy a healthy you.

Nutrients In Pulses - Five super nutritious pulses-you shouldn't miss

Pulses are highly nutritious, and each pulse has its own set of advantages and disadvantages.  here is more about several popular dals and how to incorporate them into your regular diet.

nutrients in pulses, what are pulses, pulses types, which pulses have more protein, pulses for weight loss, pulses to eat,

what are pulses - 

Pulses are an awesome superfood that you've probably never heard of. At least not with that name, most likely you've eaten them before. 'Pulses' are the ancient name of dried peas.. lentils, lupins, chickpeas, and dozens of dried bean varieties that have been a staple around the world for centuries.

The point is pulses are the newest ancient superfood because the benefits of this amazing food are just starting to gain attention. But in countries like India, Pakistan, Egypt, in the United Kingdom, pulses have been a food staple for eons.

An affordable food loaded with protein, fiber, vitamins, and minerals. pulses are good for the health and good for the planet.

Farmers grow them all over the world because they are one of the most sustainable crops in the history of food. That's right, pulses require a little water and fertilization to grow. 

They were good neighbors leaving nitrogen in the soil and enriching it with the nutrients needed to help other crops grow better healthy nutritious affordable, and sustainable pure, and simple. 'Pulses' for a healthy body for a healthy world.

five super nutritious pulses-you should include in your diet

In an Indian household, dal, lentil is a part of their daily meal for years together and it is one of the most important components of their daily diet, there are so many dals, which dal is the best? the answer is that every lentil has its own pros and cons and so knowing when to use what is very important, which dal is best for weight loss which one for diabetes and for hair fall. so let's discuss this. 

1) Moong dal for weight loss, moong dal promotes  weight loss it is very good for easy digestion  

it is good for diabetes hair fall issues and  good for lactating mothers moong dal is indias  

one of favorite dals it has manifested in many dishes across region regarded as a superfood.  

One of the important benefits of moong dal is its role in enabling weight loss. it is packed with  

dietary fibers potassium magnesium calcium iron  folates ad several other vitamins, there are many  

who love to eat moong dal half cooked and  they really cherish that but boiling moong dal  

completely and eating it is a better idea and such  a well-boiled moong dal is most easy for digestion  

here are some recipes that you can try moong salad  moong dal chilla dal pakodas and even moong dal  

dosas soak moong dal overnight and dry it in  the sun and then ground it into a coarse powder  

this moong powder could be added to various dishes  to increase protein content and help your body. 

2) Chana dal is very good for the management of  cholesterol level in our body and even it manages  

ethelosclerois that is thickening of the arteries  in our body being very rich in antioxidant chana  

dal has lots of benefits it reduces the damage  done by free radicals it lowers inflammation  

reduces the risk of blood clot because of the  thickening of the arteries it lowers blood  

sugar levels and it is best when it is soaked  and boiled some recipes that you can try are  

chana dal dhokla chana dalka pitla part of bhurjee  like soya chana dal bhurjee and dalcha chana dal  

can be part of tadka in your sabzi or can  be soaked and added with your vegetables  

they can also be powdered like moong  dal and added in various dishes. 

3) Toor dal it really helps in fetal development  toor dal or it is even called as arhar dal  

helps in fetal growth prevents the birth  defects of a new born it acts as a vasodilator  

reducing the blood constriction and  THUS stabilizing the blood pressure  

it is also beneficial in the patient suffering  from high blood pressure or the one who have  

increased risk of heart disease you can  consume toor dal in various ways you can try  

dal dhokla dal batti traditional delicacies  like sambhar and rasam and even puranpoli 

4) Urad dal and its skin and hair benefit urad  dal has high content of minerals and vitamins  

it helps in reducing any skin issues high iron  content in urad dal circulates more oxygen in  

our body it is excellent for radiant and glowing  skin udad dal can also reduce sunburn tan and acne  

according to Ayurveda urad dal helps in gaining  weight or increasing instrength in weak people so  

it should be consumed more by people who want  to gain weight and add strength to their muscles  

We can make Delicious South Indian Snacks ranging from paper-thin dosa spongy uttapam fluffy idlis  

deep fried wadas and crispy appe the every popular  medu wada makes for a scrumptious breakfast  

and served with coconut chutney and sambhar like  moong dal and chana dal urad dal also made into  

powder can be added to various dishes understand  one thing very clearly that eating dal in a  

larger quantity is going to hurt it can cause  bloating and gases so don’t over eat dal have  

not more then 1 or 2 serving a day include  all these dals mentioned and have a healthy  

and happy life.