Benefits of walnuts!

 

Benefits of walnuts!

Nuts have gotten a bad rap for being too high in fat, but the truth about them is that nuts, especially walnuts, are a powerhouse of nutrition.

Contrary to what people believe, walnuts are actually good for weight management since an ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety, Diabetic Living India magazine reported.

Any successful weight management plan must include the satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management programme. Despite being 'dense in calories, walnuts can be an important tool in helping you lose weight.

These nuts can also reduce the risk of breast cancer. Eating about 28 walnut halves a day provides antioxidants and phytosterols that may help reduce the risk of the disease.

The nuts can improve sleep, as they contain hormone melatonin, that induces sleep and helps regulate sleep. This makes walnuts a great evening or bedtime snack for improving your sleep.

Walnut is a good 'hair food' too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent.

Walnut oil when applied locally helps to keep skin well protected from dryness. It is also used as "carrier or base oil" in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Flat Belly Diet Smoothie Recipes

  Flat Belly Diet Smoothie Recipes

These 10 delicious fruit smoothies for weight loss will help you shed belly fat and flatten your stomach

1.Mango Smoothie Surprise

Avocado lends this refreshing drink a silky smoothness

SERVINGS: 1

¼ cup mango cubes
¼ cup mashed ripe avocado (MUFA)
½ cup mango juice
¼ cup fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes

Combine the mango, avocado, mango juice, yogurt, lime juice, sugar, and ice cubes in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

2.Blueberry Smoothie

A berry-licious breakfast or snack, perfect for the Flat Belly Diet Jumpstart

SERVINGS: 1

1 cup skim milk
1 cup frozen unsweetened blueberries
1 Tbsp cold-pressed organic flaxseed oil (MUFA)

Place milk and frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

3.Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this breakfast smoothie diet drink

SERVINGS: 1

½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 Tbsp honey
4 ice cubes

Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.

4.Vanilla Yogurt and Blueberry Smoothie

A berry sweet and satisfying Flat Belly Diet snack

SERVINGS: 1

1 cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1 cup fresh blueberries
1 Tbsp flaxseed oil (MUFA)
Handful of ice OR 1 cup frozen blueberries

Combine milk, yogurt, and fresh blueberries plus ice OR frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

5.Chocolate Raspberry Smoothie

Curb sweets cravings with this perfect MUFA-rich snack

SERVINGS: 1

½ cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1/4 cup chocolate chips (MUFA)
1 cup fresh raspberries
Handful of ice OR 1 cup frozen raspberries

Combine milk, yogurt, chocolate chips, and fresh raspberries plus ice OR frozen raspberries in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

6.Peach Smoothie

Sip this delicious snack on the Flat Belly Diet Jumpstart

SERVINGS: 1

1 cup skim milk
1 cup frozen unsweetened peaches
2 tsp cold-pressed organic flaxseed oil (MUFA)

Place milk and frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

7.Lemon-Orange Citrus Smoothie

Lemon and orange blend for a tropical Flat Belly smoothie diet drink

SERVINGS: 1

1 cup skim or soy milk
6oz (80-calorie) lemon yogurt
1 medium orange peeled, cleaned, and sliced into sections
1 Tbsp flaxseed oil (MUFA)
Handful of ice

Combine milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil. 

8.Apple Smoothie

Try this taste bud-pleasing snack from the Flat Belly Diet.

SERVINGS: 1

1/2 cup skim or soy milk
6oz (80-calorie) vanilla yogurt
1 tsp apple pie spice
1 medium apple peeled and chopped
2 Tbsp cashew butter (MUFA)
Handful of ice

Combine milk, yogurt, apple pie spice, apple, cashew butter, and ice in blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

9.Pineapple Smoothie

A refreshing Flat Belly Diet Jumpstart snack

SERVINGS: 1

1 cup skim milk
4 oz canned pineapple tidbits in juice
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Handful of ice

Place milk, canned pineapple in blender, add of ice, and whip for 1 minute. Transfer to glass and stir in flaxseed oil.

10.Strawberry Smoothie

Kick off the Flat Belly Diet Jumpstart with this delightful treat

SERVINGS: 1

1 cup skim milk
1 cup frozen, unsweetened strawberries
2 tsp cold-pressed organic flaxseed oil (MUFA)

Combine skim milk and frozen, unsweetened strawberries in blender. Blend, transfer to glass, and stir in flaxseed oil.

 

healthy breakfast options

Top 5 most healthy breakfast options

 

A right breakfast not only keeps you fit but also curbs your mid-meal cravings. Choosing a healthy breakfast option is a complex task; especially, when you desire taste as well as nutrition at the same time. These days, the market shelves are loaded with all kind of cereal options, but let us tell you about five cereals that promise to make your breakfast menu much tastier and healthier.

 Porridge
Considered a healthy breakfast choice, porridge is rich in fibre. It keeps blood sugar level under control, curbs appetite and regulates the building block of muscles. Since you stay on a fast due to an eight-hour sleep every night, a protein rich breakfast is a must. Porridge serves this purpose. It lowers the cholesterol and hence is good for diabetic patients. If your kids are in their growing age, you can add sugar syrup and nuts to the cereal.

Some Hidden Causes of Weight Gain

Some Hidden Causes of Weight Gain :

Many people think they are following perfect diet and doing physical activities daily such as exercise,gymnasium,jogging etc..still gaining weight,or not losing weight..

Here are some hidden causes of weight gain,you might be unaware of:

1.Hypothyroidism

2.Cushing syndrome

3.Chronic Stress

4.Lack of sleep

5.People who had recently quit smoking.

6.Continues watching of television

7.During pregnancy(8-10kg wt gain during whole pregnancy is normal).

8.Low-fat foods.

9.Birth control pill.

10.Anti-depressant medications

11.High blood pressure

12.Osteoporosis

13.Polycystic ovary syndrome (PCOS).

14.Depression.

15.Hormone replacement therapy.

Are you dieting

Are you dieting....??...

Here are few tips to kill your hunger cravings..

There is no way to lose weight without feeling some degree of hunger.

There are several "lifesaving" or “no calorie” foods and beverages you can turn to when you are feeling intense hunger pains.

Better eat more frequent, smaller, balanced meals throughout the day, rather than full 3 times.

The secret to stop cravings is to manage hunger and eating only at set times — no casual eating.

Downsize all your plates and bowls.

Serve your food at the kitchen and not at the dining table or in front of TV

Don’t Keep Junk Food in the House or at work.

Stay as busy as possible preferably doing something you enjoy.

Chewing gum (sugar free )can sometimes keep your mouth busy enough to forget about eating.

Eating eggs or oatmeal with yogurt for breakfast can help to keep hunger at bay during the day.

Drink water, seltzer, Soups, teas, or other non-caloric beverages to quench thirst and help reduce the craving.

Get enough sleep.

Choose whole grains, fresh fruits and vegetables and healthy protein sources such as nuts, non-fat dairy, beans, chicken or fish.

Eat oranges,apples ,pears and kiwifruit. All are fiber- and water-rich.

Sweet cravings can be conquered with a couple of sliced up strawberries or a small palm full of blueberries or raspberries.

Drink two glasses of water and eat an ounce of nuts (6 walnuts, 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry.

In case you did not have control over yourself or had to attend a party then work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.

ALL YOU NEED IS STRONG WILL.....

GOOD LUCK

5 Foods That'll Make You Look Younger

5 Foods That'll Make You Look Younger

Many people suffer from early ageing. However, ageing is a natural phenomenon that comes with time. But in some cases it comes before its time. Here are some effective natural foods that prevents ageing and makes you look younger :

1. Sweet Potatoes

Contains unusually high levels of Vitamin A. This antioxidant helps neutralize the damaging effects of oxidation caused by free radicals. The mineral copper facilitates collagen production. Therefore, you will have thicker, more elastic skin. The root provides exceptional storage proteins. These proteins ward off impairment to the cells’ DNA and consequently halt the process of aging.

2. Wild Salmon

Salmon is one of the best-known sources of skin-beautifying Omega fatty acids. Salmon reduces inflammation more effectively than any other food. It enhances radiance, reduces wrinkles and puffiness. Salmon is a beauty food because it’s nutrients play a key role in keeping the skin’s outer layer soft and smooth. The Omega-3s in salmon reduce inflammation on the cellular level that can cause redness, wrinkles, and loss of firmness.

3. Tomatoes

Lycopene, the red pigment of the fruit is a potent antioxidant that protects skin from sun damage but from the inside out. To best absorb lycopene, eat tomatoes with olive oil.

4. Citrus Fruits

Vitamin C is essential to building collagen, a vital component of young-looking skin, which starts breaking down in your twenties. Citrus also contains bioflavonoids, which protect skin from UV rays and help prevent cell death.

5. Leafy Greens

Spinach, kale, and other greens contain lutein, shields skin from sun-induced inflammation and wrinkles.

Stay Away From White Foods

Need another reason to avoid white bread, pasta, rice, and other refined grain products? They're quickly broken down into the ultimate white food: sugar. Once in the bloodstream, sugar bonds with protein and creates advanced glycation end products (aptly abbreviated AGEs), which cause collagen to become inflamed and stiff, leading to wrinkles.

Raw Carrot Cake Recipe:

                                                       Raw Carrot Cake Recipe:

• 1 cup grated carrot (or 1 cup leftover carrot pulp from juicing*)
  
• 1 cup raw walnuts
• 1 cup medjool dates, about 9 large dates, pits removed
• 1 cup dried apple slices
• 1 cup shredded coconut
  
• 1 tsp vanilla extract
• 1/2 tsp Chinese Five Spice seasoning

• 1/3 cup raisins
• 1/3 cup chopped walnuts

Fine chop the carrots into a quick “shredded carrot” in the food processor, then scoop into a bowl. Puree 1 cup walnuts in the food processor. Add in 9 mejool dates into the pureed walnuts, and then blend into a sweet paste. Add walnut/date paste into bowl with the grated carrots, stir and mash in together. Blend dried apple slices with dried coconut, vanilla and five spice then mash into carrot mixture. Then add in 1/3 cup raisins, 1/3 cup chopped walnuts. Mix until well incorporated. Shape the carrot cake with your hands onto a plate, it will be easy to shape into a cake mold. Or make individual cupcakes (like pictured above) by filling muffin papers or lining a muffin pan with saran wrap. Chill in the fridge to help firm up.

Vegan Cream Cheese Frosting

• 1 cup cashews or macadamia nuts
  
• 2 TBS coconut oil
• 2 TBS raw coconut nectar, honey, or maple syrup
  
• 2 tsp vanilla extract
• pinch sea salt
• 1 Tablespoon water, add more as needed

Blend all ingredients together in a high speed blender or food processor. It may also help to soak your cashews for an hour prior to making for easier blending, if you soak the cashews, expect to use less water in blending.

Pictured is a double batch of the cake recipe, and 1 1/2 batch of the icing recipe!
*You can increase the life of this carrot cake in the freezer by using leftover carrot pulp from juicing. Not necessary and creates more steps, but you will then end up with a lighter cake that freezes really well, for up to a month! If I am going to serve right away after chilling, I don’t bother with the juicing. But if I am making 100 of these for an event, I juice the carrots first!

Apple “Oat” Muffins

Apple “Oat” Muffins
 

Ingredients:

2 cups applesauce
4 eggs
½ cup blanched almond flour or almond meal
1/3 cup coconut flour, sifted
1/3 cup finely chopped walnuts
1/3 cup finely chopped pecans
½ cup shredded coconut
2/3 cups sliced almonds
1 tsp cinnamon
½ tsp nutmeg
¼ tsp cloves
¼ tsp salt
½ tsp baking soda
1 fresh cooking apple, cut into small ¼” pieces (you could also substitute raisins)

8 Most Nutrient Dense Foods on Earth

 

8 Most Nutrient Dense Foods on Earth

The Biggest Marketing Scam of All Time?Diet Drinks:

Diet Drinks: The Biggest Marketing Scam of All Time?

We are surrounded by junk foods and beverages. They’re everywhere – in our grocery stores, in our restaurants and even in our schools. While I have a strong distaste for such artificial, highly processed goods, at least many of them are typically recognized for what they are. Most people know that Twinkies, Slim Jims and Mountain Dew are not healthy choices. What makes me really angry is when something that is bad for you is marketed as good for you. Why? Because it’s a scam, it’s unfair and it often has negative effects on the people who are most vulnerable – namely children.

Diet Drinks: Marketed as Safe, but Far From It 

At the top of my list are diet drinks that contain artificial sweeteners. Decades from now, this will be one of those “what in the world were we thinking” topics. But today, we have to contend with the fact that the vast majority of the public considers diet drinks “good for you.”

Whose fault is this? Well let’s start with the global corporations that market these toxic concoctions as “healthy” alternatives to sugary drinks that can actually promote weight loss. I can’t help but draw comparisons to the big tobacco companies that marketed their “light” cigarettes as healthier alternatives.

Next, we can blame our leaders and policymakers for being duped into thinking that promoting diet drinks is a good strategy to getting people to drink less sugary soda. Given the multiple scientific studies that prove that diet drinks (and soda in general) have numerous negative health consequences, this strategy is seriously flawed. An example of such policy is New York’s ban on large-sized sugary drinks that excludes diet drinks.

Lastly, we have ourselves to blame. There is always a level of individual responsibility with any social issue. We allow these drinks to be sold and, in my opinion, are not nearly vocal enough in terms of educating people about their dangers.

Sadly, Consumption of Diet Drinks Is Increasing

What inspired me to write this article was a study I read about in USA Today, which showed that the consumption of diet drinks has been steadily rising over the past decade. The worst part about this study is that almost 20% of girls aged 12 to 19 consume a diet drink on any given day. On many occasions, I’ve cringed to see kids under the age of 10 drinking diet sodas – their parents naïvely thinking they are making a smart choice for their children.

Let’s Talk About Some of the Dangers

The dangers of diet drinks are numerous and well documented. I’ve provided links to 3^rd party sources below to avoid creating the perception that this is simply our opinion.

• Some studies show that diet drinks can actually make you 70% fatter.
• The artificial coloring used in diet drinks is a carcinogenic.
• Aspartame and Neotame (Equal and NutraSweet) are also known carcinogens, even in low levels.
• Sucralose (Splenda), alters the microflora in the intestine and “exerts numerous adverse effects, according to a Duke University study.
• Diet sodas in general are linked to a 61% increase in strokes and heart attacks.

What To Do If You Really Like Soda

If you currently drink diet sodas, I hope you consider stopping. In my 20s, I used to drink a lot of diet drinks thinking they were harmless. But then I uncovered the truth, and once you know the facts, it’s easy to quit. I do, however, enjoy drinking carbonated beverages. Here’s my advice for you if you do too

1. Avoid diet drinks like the plague!

2. If you must drink soda, one sweetened with corn syrup is probably better than an artificially sweetened drink, but remember this is just the lesser of two evils – neither is good for you.

3. More and more sodas are sweetened with cane sugar, which is a better choice than high fructose corn syrup. Still, please remember that any drink containing sugar provides “empty calories” and should be avoided.

4. If it’s just the carbonation you like, try good ol’ fashioned sparkling water. Just be careful because a lot of sparkling water (especially club soda) is made from unfiltered municipal water, so keep an eye on the water source. If it has lemon, lime or other fruit juice added, try to pick a drink that uses natural instead of artificial flavoring. Note: Some experts say that excessive consumption of carbonated beverages – even water – may leach minerals from your bones, so don’t overdo it.

5. My favorite solution is using a SodaStream machine to add carbonation to high quality filtered or spring water or organic juice. I bought mine on Amazon.com, but they are widely available online and in stores. My kids (and I) love it because we can make all types of drinks that are refreshing and healthy. My only tip would be to upgrade to the glass bottles so you can avoid using plastic!

One parting comment – please spread the word about the dangers of diet drinks. I think if more people knew about the mounting evidence showing the numerous health consequences of diet drinks, very few people would consume them. The best way to mitigate the negative effects of a bad product on the market is to speak with our wallets and simply not buy it!

 

Many people in the world are suffering from Diabetes. Here is an easy cure for diabetes. Lady finger a natural vegetable which can be used as a cure for diabetes. Instead of painful and expensive treatment available in the market

Lady Finger An Easy Cure For Diabetes
How To Control Diabetes From Lady Finger?
Here is the simple tip to control diabetes from lady finger. Take two or three lady fingers. Cut them from the centre and put them into the glass full with the water. Leave them for the full night. In the morning remove lady finger and drink the water before breakfast. Repeating the same process every day will help you to reduce your sugar level. This simple tips is better than many other painful treatments. Fresh lady finger is better than cooked one.


How Raw Lady Finger Can Help in curing Diabetes?

Low G.I Food:
the word G.I stands for Glycemic index. The person who is suffering from diabetes should take diet enriched in Glycemic index. Approximately 20 G.I is present in okra. That is very low. Diabetic patients can easily use Okra recipes as their meal to fill their stomach and also control their diabetic level.

Fight Kidney Diseases:
lady finger is also good to prevent your body from different kidney diseases. It is considered that high sugar level effect your both kidneys badly. So by taking okra daily will prevent your kidneys. Have an moderate amount of okra daily if you are a diabetic person.

Soluble Fibers:
Soluble fibers are very important to keep your kidneys healthy. They play their role in digestion of carbohydrates. Lady finger is enriched with soluble fibers. It slow down the digestion process and hence lower the sugar level in blood. These are some of the main reasons for you to select lady finger as a diet to control diabetes.

The 5 Deadliest Foods On The Planet

The 5 Deadliest Foods On The Planet

 Humans are one of the few creatures on this planet who have the capability of ignoring our basic survival instinct. Here are some of the deadliest foods the world has ever seen. Poisonous or harmful by design, not accident, and something that has us questioning our sanity when we choose to take a bite?

FUGU – SHIMONOSEKI, JAPAN

Fugu, also known as pufferfish, is a fish whose liver and internal organs contain deadly amounts of the poison tetrodotoxin, for which there is no known antidote. It might surprise many to know, however, that any fugu chef worth his weight in Japan will attempt to leave just the right amount of poison for a tingling sensation to pass through the diner’s tongue, leaving him satisfied with the taste and experience. 

ACKEE – JAMAICA

Turning our attention to the Caribbean, we find the delicious but dangerous Ackee fruit.

Although rich in vitamins and protein, if the fruit is eaten before it is fully ripe, it prevents glucose from being released from the liver, quickly lowering one’s blood sugar and ensuring violent illness or death. the unripe fruit sometimes suffer from 'Jamaican vomiting sickness syndrome' (JVS) allegedly caused by the unusual amino acid components, hypoglycin A and B. In this regard it is recognised that the nutritional status of the consumer is important, since diagnosed patients generally show manifestations of chronic malnutrition and vitamin deficiency. Although JVS has resulted in some fatalities in the past with symptoms including vomiting and severe hypoglcaemia, nowadays such incidences are rare with the increased awareness of the necessity for consuming only ripe, opened ackees.

APRICOT SEEDS – TURKEY

Seeds of cherries, plums, peaches, almonds, apricots, and even apples contain cyanogenetic glycosides, which upon ingestion release hydrogen cyanide. Unfortunately, few people have died in Turkey after “seed binges.” However you can have the seeds after roasting( roasting makes these seeds safe for eating) with a bowl of milk for breakfast. 

CASSAVA – AFRICA, SOUTH AMERICA

The leaves and roots of cassava are surprisingly rich in cyanide. By this point, we may as well wish cyanide were the most delicious, sumptuous substance on the planet if we had to die to enjoy a bite … not much in the way of flavor, though.

Cassava is a tropical vegetable originally from South America, but has gained popularity in Africa, particularly for its juice, which can be fermented to produce a drink called piwarry.

ELDERBERRIES – EUROPE

This is probably the least dangerous food on the list, however, as the ripe fruit is eaten around the world safely and deaths are extremely rare. All you need is to make sure that you keep your children or animals away from this plant. Remember that one should never eat its stem or leaves.

10 Simple Ways to Cut Carbs from Your Diet

10 Simple Ways to Cut Crabs from Your Diet

Carbohydrates (carbs) can be found in almost everything that you eat, like bread, rice, pasta, soft drinks, dairy products and even vegetables! But, do you know that not all carbs are good for your body? Carbs that are refined, processed or filled with sugar make it difficult for you to lose weight. However, all is not lost yet. A study by University of Alabama revealed that even if you decrease your carb intake moderately, you can still lose your body fat efficiently. The study showed that a low-carb diet led to 4% greater weight loss of total body fat. So, let us tell you about different types of carbohydrates and 10 ways of reducing the harmful ones from your diet.
Recommended Read:
6 Tips to Get Rid of Facial Fat
Monday to Sunday Diet Plan to Lose Weight
6 Hidden Facts Why You are Gaining Weight

Type of Carbs

Simple carbs, also known as simple sugars, provide the body with instant energy. The body quickly digests and absorbs them. They are found in anything from refined sugar and sweets to fruits and dairy products. Some simple carbs have absolutely no nutritional value and they tend to increase the fat levels in the body.
Complex carbs, take a longer time to digest and release energy at a slower pace. They are the fuel for the body. Complex foods (unprocessed ones) are rich in minerals, fibres and vitamins.
Go for fresh fruit juices

The innocent looking juice box that you just bought is actually packed with harmful carbs. Most companies add artificial sweeteners in the juices. So, instead of putting unhealthy simple carbs in your body, just make your own fresh juice at home. You should also avoid sports or energy drinks, which contain sodium and processed ingredients. Always read the information chart carefully and check the number of calories you are consuming. (Also read on 12 Healthy Foods that You Should Never Eat Again)
Salad dressing and side portions

Whenever you walk into a restaurant, you will be tempted with various side dishes like fries, tacos, salad with dressing, and so on. But these side dishes are full of unhealthy carbs, which instead of satiating your hunger will end up adding more fat in your body. Salad dips, sauces and dressings often are high in calories, too. So, avoid them whenever possible.
Healthy sandwiches

While making a sandwich, always use multi-grain bread. Another alternative would be to ditch the bread completely and substitute it with lettuce leaves. Fill up the lettuce leaves with delicious fillings like chicken and low fat cheese or stir-fried vegetables and eggs.
Go brown

Start eating unpolished brown rice, instead of processed white rice. Leave the white bread out of your shopping list, in favour of brown or multi-grain bread. Also, instead of buying cornflakes, opt for muesli or oats.
Healthier chapatti

Though chapattis are healthy, as they are made up of wheat, you can make your chapattis even healthier. Add bajra, jowar, soybean or oats flour to the wheat flour. You can also ask opt for multigrain atta by adding all of these in small quantities.
Understand the fruits

Fruits like mango, banana and grapes contain a lot of simple sugars, which add unnecessary calories in your body. While you should not avoid them completely, but if you are trying to lose weight then you should reduce their intake. You should opt for fruits that are rich in fibre like guava, pomegranate, oranges and apples. Also, avoid peeling the skin of your fruit off.
Low-carb dairy products

Though dairy products are a rich source of calcium and protein, they contain lot of carbohydrates, too. Always try to substitute your cheese with cottage cheese. Also, instead of adding full cream or double toned milk, to your shakes and smoothies, you can opt for soy or almond milk.
Stay away from starchy vegetables

Potatoes, peas and corns are favourite vegetables of majority of the people, but they contain lots of carbohydrates as well. Most of these carbs are not good for your body, especially if consumed in large quantities. That is why; you must opt for non-starchy vegetables like spinach, tomatoes, broccoli, cauliflower, cucumber, etc. that are healthier for you.
Add proteins and fats in your diet

Add proteins in your meal, to effectively reduce carbs. Include eggs, lean meat and fish in your diet. Also add healthy and good fats in your diet, like almonds, avocados, olives, etc.
Go for small portions

If you are feeling tempted for chips, cookies or some other snack, never buy a family pack. These products are full of refined flour, salt, oil and sugar, which are not good for your body. Even if you eat half of the packet then the other half is definitely going to tempt you soon. So, it is better to go for smaller quantities, if you have to pick up something at all.

So, make these smart health swaps and start reducing carbohydrates from your diet to lose weight!

Anti-Inflammatory Diet & Pyramid

  It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body's healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.)

The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.
You can also adapt your existing recipes according to these anti-inflammatory diet principles: