Easy Food Art Guide To Cooking Fresh Garden Idlis And Uttapam At Home

 Easy Food Art Guide To Cooking Fresh Garden Idris And Uttapam At Home

Eat with your eyes first This means that our vision plays an important role in our understanding of the concept of food. The appearance of a dish can have a great impact on the overall dining experience. The way chefs experiment with color, presentation, presentation, and overall aesthetics of their food excites us and makes us want to taste the food.

A nice-looking food palette can increase hunger through a psychological process called the "radial phase response. This process is a series of preparatory reflexes that occur in your body when you see, smell, or think about food. It begins with the stimulation of appetite followed by the expectation of pleasure from consuming food.

Saliva is the ultimate battle. Just by looking at food that looks appetizing, our brain signals our salivary glands to produce saliva in preparation for digestion. The Art of Food Styling award goes to Delhi-based food artist Surabi Sagar, who has come up with a collection of exquisite and sensational recipes. In an exclusive interview, Segal reveals her plant-based recipe inspiration, as well as some quirky recipes you'll want to try.

I grew up in Dehradun, where fresh local produce is abundant. My dad generally grew a little kitchen garden with new spices and vegetables. Plus, my mother and grandmother were good cooks who turned all these vegetables into finger-licking delicacies. Taking cues from her family's traditional cooking, this food blogger has carved a niche for herself in her food design skills.

Reviewing @supaintsonplates, his compelling content is creative and clean, with a genius combination of hummus, soup, Idlis, and uttapam topped with fresh herbs. He continues: - Incorporating fresh ingredients into recipes is a way of life for me and it comes easily. Also, my mother is a painter and my father is a poet, so art and poetry can be seamlessly integrated into my work, which I think I have genetically.

Fresh ingredients inspire all her recipes and she hopes everyone wants to cook with more fresh ingredients. He began this journey with the desire to let people see the beauty and vitality that these ingredients bring to the table.

How therapeutic has this style of cooking been for you?

Since I work alone, I find my work very meditative. I spend hours making recipes and videos and most of the time I can't remember where that time went. When I am in a stressful or difficult situation, I find that work helps me a lot. I feel like my job is my escape and my safe place. That's why I have refused to have a team despite working hard. I wanted my content to be pure and unadulterated so that I could connect with my audience on a deeper level.

What tips do you have to share with those trying to prepare and serve food?

To anyone looking to experiment with food style, I always say that while you may be inspired by other people's work, you should work on developing your own style. An important tip that will help you create beautiful food plates is not to overcook the food. Bright food not only tastes good but also looks attractive in photos.

Use white/beige plates as a base for cooking. Don't use colorful plates with flashy designs because the food will get lost. Keep recipes simple and uncomplicated for easy cooking and styling. Use fresh local ingredients as much as possible. You can not only nourish your body but also transform your food into colorful and unique dishes.

If you want to photograph food, don't invest in an expensive camera right away. First, learn how to cook and cook, then use your high-quality cell phone to take photos of your cooking. Repeat this for a few months until you're happy with your style and are sure it's something you want to pursue seriously. Once you're confident, you can invest in gear, cameras, boards, and more.

Instant Lava Idli Recipe

Preparation time: 30 minutes

Cooking time: 20 minutes

Materials:

2 cups mule/sooji

Card 2 cups

1 glass of water

Salt to your liking

1/2 teaspoon of baking soda

1 tablespoon of oil (for greasing the idler base)

To process:

1 tablespoon bell pepper (finely chopped)

1 tablespoon red pepper (finely chopped)

1 tablespoon of yellow pepper (chopped)

1 tablespoon purple cabbage (finely chopped)

Method:

1. Stir the curd in a bowl. Add the veins and salt and mix the batter well.

2. Let the mixture sit for 30 minutes.

3. Add baking soda and mix well. The mixture should be the consistency of a pancake (not too thick, not too thin).

4. Grease the idli mold and pour the idli mixture.

5. Be creative in your design by topping with fresh vegetables.

6. Steam for 12-15 minutes or until cooked.

7. Unmold and enjoy.

How to make coconut and cucumber chutney

Preparation time: 20 minutes

Cooking time: 10 minutes

Materials:

1/2 cup fresh coconut

1/2 inch piece of ginger

1/2 seedless cucumber

Salt to your liking

2 tablespoons of fresh coriander

The right amount of green chili pepper

Roasted chana dal 1 tbsp

1/4 cup of water

1/2 lemon juice

Black pepper 5-6

Ingredients for baking:

1 tablespoon of ginger oil

Red/green pepper

1 tablespoon of mustard seeds

Cumin 1 tablespoon

5-6 curry leaves

Method:

1. Transfer all ingredients to an electric mixer. Mix until a good consistency is obtained.

2. Transfer the contents to a bowl.

3. Next, prepare for baking.

4. Add oil to the pan.

5. When hot, add mustard and cumin.

6. After the seeds crackle, add green chilies and curry leaves.

7. Stir for a few seconds and remove from the stove.

8. Cover the chutney with this batter and refrigerate until serving.

Uttapam recipe

Preparation time: 8 hours

Cooking time: 10 minutes

Materials:

Ragi 1/4 cup

1 cup of idli rice

1/4 cup of urad dal (white)

1/4 cup poha

1 teaspoon of methi

Method:

1. Wash the rice, ragi, and uradal well.

2. Transfer to a large container containing metis seeds and soak in water for 5-6 hours.

3. After 6 hours, empty the water and add the seeds along with poha and a little water to the blender to make a paste.

4. Continue adding water slowly until you get a pancake-like batter.

5. Transfer to a container, add salt, cover, and leave in a warm place overnight.

6. You can also store it in the microwave or oven.

7. After 7-8 hours, the dough is fermented and ready to prepare idlis, dosa, uttapam, etc.

8. To prepare Uttapam, grease the pan with oil and add 2 tablespoons of batter and spread it a little.

9. Cover with your favorite vegetables and cook until both sides are crispy.

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The Best Foods To Boost Immunity

 The Best Foods To Boost Immunity

A strong immune system helps maintain a person's health. Berries, fatty fish, turmeric, kefir, and other foods provide nutrients that support your immune system.

The invulnerable framework is comprised of organs, cells, tissues, and proteins. Together, they carry out body processes that fight pathogens such as viruses, bacteria, and foreign substances that cause infection and disease.

When the immune system comes into contact with pathogens, an immune response occurs. The immune system releases antibodies that bind to pathogen antigens and destroy the pathogen.

 Remembering specific food sources for the eating routine can reinforce an individual's resistant reaction. Read 15 foods that boost your immune system.

Which foods strengthen the immune system?

A wholesome and adjusted diet assumes a significant part in keeping up with well-being. The following foods can help strengthen your immune system.

1. Blueberry

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties and helps strengthen the immune system. A 2016 report found that flavonoids assume a significant part in the resistant protection arrangement of the respiratory plot.

Specialists found that individuals who ate flavonoid-rich food sources were less inclined to get upper respiratory lot diseases and colds.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help boost your immune system by protecting your body's cells from free radicals.

Free radicals are molecules produced when the body breaks down food or comes into contact with pollutants. Free radicals can damage body cells and cause disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it's important to consume it in moderation.

3. Turmeric

Turmeric is a yellow zest that many individuals use in cooking. It is also included in some alternative medicines. Consuming turmeric may improve a person's immune response. This is due to the properties of curcumin in turmeric. According to a 2017 review from a reputable source, curcumin has antioxidant and anti-inflammatory properties.

4. Fatty fish

Salmon, tuna, sardines, and other oily fish are rich in omega-3 fatty acids. A reliable source of information.

A 2014 report found that long-term consumption of omega-3 fatty acids may reduce the risk of developing rheumatoid arthritis (RA).

Rheumatoid arthritis is a chronic autoimmune disease that occurs when the body's immune system mistakenly attacks healthy parts of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains strong antioxidants such as sulforaphane. For these reasons, eating vegetables regularly is a good choice to support a healthy immune system.

6. Sweet potato

Sweet potatoes are rich in beta-carotene, an antioxidant that gives potatoes their orange skin.

Beta-carotene is a source of vitamin A. In addition to contributing to skin health, it may also provide protection against skin damage from ultraviolet (UV) rays.

7. Spinach

Spinach might help your resistant framework since it contains numerous fundamental supplements and cell reinforcements, including:

flavonoid

Carotenoid

Vitamin C

Vitamin E

Vitamins C and E are your main source to help support your immune system.

A reputable source of research also suggests that flavonoids may help prevent colds in healthy people.

8. Ginger

People use ginger in various dishes and desserts as well as in tea.

Studies show that ginger has anti-inflammatory and antioxidant properties and may have health benefits. However, more research is needed to confirm whether it can effectively prevent the disease.

9. Garlic

Garlic is a common home remedy for colds and other ailments.

One reputable source reviewed whether taking a garlic supplement containing allicin reduced the risk of catching a cold.

The group of participants who took the placebo got more than twice as many colds as those who took the garlic supplement. However, the researchers concluded that more research is needed to determine whether garlic helps prevent colds.

10. Green tea

Green tea contains very little caffeine and can be used as a substitute for black tea or coffee. Drinking it may also strengthen your immune system.

Like blueberries, green tea contains flavonoids that might decrease the danger of colds.

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial to health.

Early research suggests that drinking kefir may boost your immune system. According to a 2017 review by a reputable source, various studies have shown that regular consumption of kefir can:

Fight against bacteria

Reduce inflammation

Increase antioxidant activity

Most of the studies that support this have been done on animals or in the lab. Scientists need to accomplish other things examination to comprehend how kefir forestalls sickness in people.

12. Sunflower seeds

Sunflower seeds are a tasty expansion to servings of mixed greens and breakfast bowls. They are a rich wellspring of vitamin E, a cell reinforcement.

Like other antioxidants, vitamin E improves immune system function, which is a reliable source. It does this by fighting free radicals that can damage cells.

13. Almonds

Almonds are also a good source of vitamins. It also contains manganese, magnesium, and dietary fiber.

A handful or a quarter cup of almonds is a healthy snack that is good for your immune system.

14. Orange or kiwi (kiwi)

Oranges and kiwis are excellent sources of vitamin C, which many people turn to when they feel the onset of a cold.

Scientists don't yet know exactly how it helps, but vitamin C may shorten the duration of cold symptoms and improve the function of the human immune system.

15. Red bell pepper

Red bell peppers are a great alternative source of vitamin C for those who want to avoid the sugar found in fruit.

Studies on cooking methods have shown that frying or roasting preserves the nutritional content of red peppers better than steaming or boiling.

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12 FOODS YOU SHOULD EAT DURING PREGNANCY

 12 Foods You Should Eat During Pregnancy

Protein, calcium, iron, and additional essential vitamins should be consumed during pregnancy. You can get these by eating a variety of lean meats, seafood, whole grains, and plant-based foods. Are you pregnant? I'm hungry? Are you looking for a snack that both your tummy and your baby will love? You probably hear it often. Eating healthy foods during pregnancy is essential.

We're here to turn your pantry into a one-stop shop for healthy and delicious foods to give your baby the best start in life.

When creating a healthy eating plan, you may want to focus on whole foods that give you extra benefits during pregnancy, including:

Protein

*Vitamins and minerals

* Types of healthy fats

* Complex carbohydrates

* Fibers and liquids

Here are 13 super nutritious foods to eat during pregnancy to ensure you meet your nutritional goals.

1. Dairy products

During pregnancy, you need to consume more protein and calcium to meet the needs of your growing baby. Dairy products such as milk, cheese, and yogurt must be registered.

Dairy items contain two great proteins: casein and whey. Dairy products are the best nutritional sources of calcium and provide large amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than other dairy products, which is especially beneficial. Some varieties also contain probiotic bacteria that support digestive health.

If you are lactose intolerant, you may be able to tolerate yogurt from your trusted source, especially probiotic yogurt. Talk to your doctor to see if you can get tested. A world of yogurt smoothies, parfaits, and milkshakes may be waiting for you.

Foods in this group include lentils, chickpeas, beans, peas, soybeans, and peanuts (also called all kinds of great recipe ingredients).

Vegetables are a splendid plant-based wellspring of fiber, protein, iron, folate, and calcium, all of which your body needs a more noteworthy measure of during pregnancy.

Folic acid is one of the most essential vitamins of group B (B9). It is very important for you and your baby, especially in early pregnancy and even before.

You need at least 600 micrograms (mcg) of folic acid per day, but it's difficult to get this amount from food alone. But adding legumes along with a doctor-recommended supplement can help you reach your goals.

Legumes are also generally very rich in fiber. Some of its types are also rich in iron, magnesium, and potassium. Consider adding vegetables to your eating regimen, for example, serving entire grain toast with hummus, dark bean taco salad, or lentil curry. 

3. Sweet potato

Sweet potatoes are not only delicious and can be cooked in 1,000 ways, but they are also rich in beta-carotene, a plant compound that your body converts to vitamin A.

Vitamin A is essential for your baby's growth. Beware of consuming too many animal sources of vitamin A, such as organ meats. Consuming large amounts may cause poisoning.

Fortunately, sweet potatoes are an excellent source of beta-carotene and plant fiber. Fiber assists you with feeling full longer, diminishes glucose spikes, and works on stomach-related well-being (extraordinary for stoppage during pregnancy). 

For a great breakfast, try sweet potatoes as a base for your morning avocado toast.

4. Salmon

Smoked salmon on a whole wheat bagel, grilled teriyaki and pesto crust is a welcome addition to the list. Salmon is rich in omega-3 essential fatty acids and has many benefits.

Seafood contains a large amount of these substances, which help the formation of the brain and eyes of the child and help to prolong the pregnancy period.

But wait a minute. Have you ever been told to limit your seafood intake because of the mercury and other contaminants found in mercury-rich fish? You can still eat fatty fish like salmon.

Fish with high mercury content to avoid include:

Swordfish

shark

mackerel herring

Marlin

Big eye tuna

Tilefish from the Gulf of Mexico

In addition, salmon is one of the few natural sources of vitamin D that most of us are deficient in. It is important for bone health and immune system function.

5. Eggs

These super-edible eggs are the ultimate health food because they contain small amounts of almost every nutrient you need. A large egg contains about 80 calories, good protein, fat, and many vitamins and minerals.

Eggs are an excellent source of choline, an essential nutrient during pregnancy. This is important for your baby's brain development and helps prevent developmental disorders of the brain and spine.

A whole egg contains approximately 147 milligrams (mg) of choline, which is close (though not enough) to the current recommended amount of 450 mg of choline per day during pregnancy. More research is underway to determine if there is.

 Here are probably the best ways of cooking eggs. Try it in a spinach feta wrap or chickpea scramble.

6. Broccoli and dark leafy greens

It's no surprise that dark green vegetables like broccoli, kale, and spinach are loaded with the nutrients you need. Even if you don't like to eat it, you can mix it into a variety of foods.

Its benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid, and potassium. They are a treasure trove of green bounty.

Adding plenty of green vegetables is an effective way to provide vitamins and prevent constipation due to dietary fiber. Vegetables are also associated with a reduced risk of low birth weight babies.

Attempt this Florentine recipe with fried eggs, or mix spinach into a green smoothie and you won't have the foggiest idea about it's there.

7. Red meat and protein

Lean hamburgers, pork, and chicken are great wellsprings of top-notch protein. Beef and pork are also excellent sources of iron, choline, and other B vitamins, all of which you need during pregnancy.

Iron is a fundamental mineral involved in red platelets as a component of hemoglobin. As your blood volume expands, you will require more iron. This is especially important in late pregnancy.

Low iron levels in early and mid-pregnancy can lead to iron-deficiency anemia, an increased risk of low birth weight babies, and other complications.

Getting enough iron through diet alone can be difficult, especially if you are a meat eater, vegetarian, or vegan. However, for those who can, regular consumption of lean red meat can increase the amount of iron in the food.

Pro tip: Combining vitamin C-rich foods like oranges and peppers with iron-rich foods may increase absorption.

Top a turkey burger with vitamin C-rich tomato slices or make a steak and mango salad.

 8. Berries

Berries pack a lot of nutrients into that little package, including water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index and do not cause a significant increase in blood sugar.

Berries are a great snack because they contain water and fiber. Rich in flavor and nutrients, but relatively low in calories.

Some of the best berries to eat during pregnancy include blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for inspiration.

9. Whole grains

Unlike refined grains, whole grains are rich in fiber, vitamins, and plant compounds. Consider oats, quinoa, brown rice, wheat berries, and oats instead of white bread, pasta, and white rice.

Some whole grains, such as oats and quinoa, also contain significant amounts of protein. It also provides several nutrients that pregnant women often lack, such as B vitamins, dietary fiber, and magnesium.

There are many ways to add whole grains to any meal, but we especially like this roasted sweet potato and quinoa bowl.

10. Avocado

Avocado is a rare fruit that contains a lot of monounsaturated fatty acids. It creates a rich, buttery flavor that's perfect for adding depth and creaminess to your dishes.

It is also rich in dietary fiber, B vitamins (especially folic acid), vitamin K, potassium, copper, vitamin E, and vitamin C.

Avocados are great during pregnancy (and always) because they're loaded with healthy fats, folic acid, and potassium.

Healthy fats help build your baby's skin, brain, and tissues, and folic acid may help prevent developmental abnormalities of the brain and spine, such as neural tube defects and spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try it in guacamole, salads, smoothies, on whole grain toast, or as a substitute for mayonnaise or sour cream.

11. Dried fruit

Dried fruits are generally rich in calories, fiber, and various vitamins and minerals. Dried fruit contains the same amount of nutrients as fresh fruit in a much smaller form without water.

One serving of dried fruit provides the highest recommended intake of many vitamins and minerals, including folic acid, iron, and potassium.

Plums are plentiful in fiber, potassium, and vitamin K. Plum is a natural laxative and is very useful for constipation. Dates are wealthy in fiber, potassium, iron, and plant compounds.

However, dried fruits also contain large amounts of natural sugars. Avoid sweet foods that contain a lot of sugar.

Dried fruit can help increase your calorie and nutrient intake, but consuming more than one serving at a time is not recommended.

Try adding a small amount to a mix of nuts and seeds for a protein- and fiber-rich snack on the go.

12. Fish liver oil

Cod liver oil is made from the liver of oily fish, usually mahi mahi. It is rich in omega-3 fatty acids EPA and DHA, which are essential for the development of the brain and eyes of the fetus.

Fish oil supplementation may prevent preterm labor and may be beneficial for fetal eye development.

Cod liver oil is also rich in vitamin D, but many people do not get enough vitamin D. For those who don't eat seafood regularly or don't have omega-3 and vitamin D supplements, it can be very helpful.

One serving of cod liver oil (1 tablespoon or 15 mL) provides more than the recommended daily amount of omega-3, vitamin D, and vitamin A.

However, excessive production of vitamin A can be dangerous for babies, so it is not recommended to take it more than once a day. High levels of omega-3 may also have a blood-thinning effect.

Low-mercury fish like salmon, sardines, canned light tuna, and pollock can also help you reach your omega-3 goals.

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CARDIOLOGISTS SUGGESTED THREE(3) SUITABLE EXERCISES FOR A HEALTHIER HEART

 Cardiologists Suggested Three(3) Suitable Exercises For A Healthier Heart

 

From aerial yoga to TikTok workouts, trapeze lessons, and advanced fusion classes like Piloxing, there's plenty of fitness for anyone who wants or is motivated to move.

Researchers say it's a growing trend, in part because people are eager to discover and engage in exercises that can improve their health during pandemic quarantines. A 2022 study found that enjoyment was more likely to keep people engaged in certain types of exercise, especially if they needed to set specific goals that they could work towards improving.

Whether it's to improve bone density, muscle strength, or mental health, we all have different reasons for exercising, but it's safe to say that heart health is a very universal desire that we all share. According to leading cardiologists, incorporating exercise into your daily routine can do wonders for your heart health. It's all about practicing with the right balance.

Jessica Hennessy, MD, Ph.D., a sports cardiologist and cardiovascular specialist at New York University-Presbyterian/Columbia Irving Medical Center, is The Healthy @Reader's Digest, which helps keep your heart strong and prevent heart disease. It shows you three easy ways to get your exercise routine going. Improves recovery in the event of a cardiac event.

The Best Exercises For Heart Health

Aerobic Exercise

The heart is a muscle. Like any muscle, the more you work it, the stronger it gets, says Dr. Hennessy. The way I like to think about how aerobic exercise strengthens the heart is that it prepares the heart to deal with stress on the body,- he explains. By "training" the heart can process stress in a positive way.

In addition, aerobic exercise often referred to as aerobic exercise helps with weight management, improves circulation, and prevents arterial damage caused by high cholesterol, high blood sugar, and high blood pressure. Slow down... All these keep your heart healthy and reduce the risk of a heart attack. Cardiovascular disease.

The American Heart Association (AHA) recommends that adults get at least the following:

150 minutes of moderate-intensity aerobic exercise per week,

or 75 minutes of intense activity,

or a combination of both.

To that end, Dr. Hennessy says that a slow and steady increase in physical activity is the best way to train the heart muscle, so use your heart rate as a guide to avoiding overexertion. I suggest.

Your maximum heart rate (the highest heart rate considered safe) is 220 minus your age. In general, we aim to:

50% to 70% maximum for moderate intensity

70% to 80% of maximum intensity.

Moderate-intensity exercise includes brisk walking (at least 2.5 miles per hour), tennis, gardening and dancing, singles, etc.,- she says. Tennis, cycling 10+ mph.

Many smartwatches monitor heart rate, but this affordable heart rate monitor has 2,000 4- or 5-star customer reviews.

Resistance training

According to Dr. Hennessy, muscle is the body's primary energy consumption, and more muscle mass means you burn more energy throughout the day. This means a higher metabolic rate, easier calorie burning, and easier maintenance of a healthy weight. Studies have also shown that increased muscle mass protects the arteries and reduces the risk of high blood pressure and atherosclerosis.

The AHA recommends doing moderate-to-vigorous resistance training at least twice a week in addition to aerobic exercise. But again, progress is key. Lifting too much weight too quickly can put too much strain on your heart (and increase your risk of injury). So for maximum profit, start low and work your way up. He advises that you should be able to complete 10 reps with a weight that nearly exhausts your muscles.

Stretch

Stretching is essential to prevent injury. I also don't want to hinder my progress in exercising for heart health. It also helps improve flexibility (the ability of muscles to stretch) and mobility i.e, the range of motion of joints. Both can help maximize the cost of your practice. Dr. Hennessy adds that balance exercises such as yoga moves can gradually strengthen the heart along with other muscle groups.

However, according to Healthstin exercise physiologist Dr. Rachel Sultana, recent research shows that stretching also has certain cardiovascular benefits. A 2020 study published in the Journal of Physiology found that 12 weeks of passive stretching improved blood flow, reduced atherosclerosis, and reduced the risk of cardiovascular problems.

Can Exercise Repair Heart Damage?

Dr. Hennessy says exercise can improve recovery after a heart attack, such as a heart attack or stroke. He showed less heart failure and improved survival after 30 years of follow-up.

However, it may be possible to at least partially repair damaged heart tissue. Skeletal muscle recovers after injury. Human heart tissue does not function exactly the same, but there is evidence that it can repair tissue. It is not caused by a shock such as a heart attack.

Exercise releases hormones that grow extra blood vessels, allowing you to improve blood flow to your organs and heart,- says a cardiologist at Memorial Herman in Houston. It says that exercise improves blood flow and accelerates all healing processes in the body. Dr. Long Kao.

As scar tissue forms in the heart, the remaining muscle tissue often grows larger and stronger, Dr. Cao adds.

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IS YOUR HEART HEALTHY? HOW TO FIND AT HOME WITHOUT EQUIPMENT

 Is Your Heart Healthy? How To Find At Home Without Equipment

From blood pressure to cholesterol levels, maintaining a healthy heart is important in every way. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for most racial and ethnic groups in the United States, with one person in the United States having a heart attack every 40 seconds.

Some indicators of heart health are best left to a professional, while others are easy to check at home

To be clear, it is best to have your heart checked regularly by a specialist. But in the meantime, monitor your heart health from the comfort of your own home without any special equipment. There is a way. It takes a few minutes and a little math.

Here are two easy ways to measure heart health at home without equipment. Plus, learn the most common signs and symptoms of heart disease to watch out for.

Try the staircase test

Are you short of breath when climbing stairs? A 2020 study by the European Society of Cardiology found that measuring the time it takes to climb four flights of stairs can be used to assess heart health.

If it takes you more than a minute and a half to climb four flights of stairs, your health is not optimal and it is recommended to consult a doctor," says the author of the study and cardiologist at La Coruna University Hospital. Dr. Jesus Petiro explains. Spain.

The study compared the results of the staircase test with more rigorous medical tests of heart health, such as the treadmill test. Fifty-eight percent of patients who took more than 1.5 minutes to complete the stair test had "abnormal heart function during the treadmill test," according to the study. It was associated with lower mortality.

Dr. Petiro also conducted a study in 2018 in which more than 12,000 participants climbed three flights of stairs. Those who could not do so immediately were almost three times more likely to die from heart disease within the next five years (3.2% vs. 1.7%).

Notably, both studies looked only at people with symptoms of coronary artery disease. But Dr. Petiro said the stair test should work just as well in the general population for measuring exercise capacity. Various types of step tests have also been used for a long time. by medical professionals to assess heart and lung health.

Check the heart rate

Heart rate, also called pulse, is a basic measure of heart health. It can be easily measured at home without equipment and provides useful information about your heart and overall fitness.

Your heart rate will naturally vary throughout the day depending on how much you exercise. For example, when you're stressed or exercising hard, your heart beats faster. It beats slower when you are calm or asleep.

There are two sorts of pulse you can gauge at home: resting pulse and greatest pulse. First, let me explain what each means. Now let me explain how to measure.

Resting heart rate

Your "resting heart rate" is your resting heart rate when you are calm and still. Studies have shown that a higher resting heart rate is associated with decreased physical fitness, increased blood pressure, and an increased risk of heart attack and death.

"Low" or "normal" is a little different for each person. Healthy adults usually have a heart rate between 60 and 100 beats per minute, but it also varies with age. Here are the objective resting pulse ranges for various age limits: 

Year

Aim for a resting heart rate

20 years

100 to 170 beats per minute (bpm)

30 years

95-162bpm

40 years

90-153bpm

50 years

85-145bpm

60 years

80-136bpm

70 years

75-128bpm

Maximum heart rate

Notwithstanding your resting pulse rate, you can likewise quantify your pulse during exercise. This provides you with a thought of how quickly your heart beats while it's buckling down, and that it is so near your "greatest pulse" - - the most elevated that your heart rate should ever go. To get your highest pulse rate, subtract your age from 220.

In this case, lower isn't necessarily better. During moderate-force physical workout activity, you ought to expect to get somewhere in the range of 64% and 75% of your greatest pulse, per the CDC. And during vigorous-intensity exercise, you should be between 77% and 93% of your maximum heart rate.

Your most extreme pulse has to do with the amount of vigorous limit your body possesses. Investigations have discovered that a higher high-impact limit is related to less probability of coronary failure and demise, Harvard Health reports.

How to measure your heart rate at home

There are a couple of places on your body where you can feel your heartbeat. One normal and effective open area is the spiral vein or your wrist.

Essentially put your file and center finger within the opposite wrist, and count the number of pulses you feel in 15 seconds. Duplicate that number by four to get your pulse in beats each moment. Begin the depend on a beat, which is considered zero.

The best opportunity to gauge your resting pulse is in the first part of the day when you awaken, while you're still in bed.

To measure your pulse during exercise, you'll need to stop momentarily busy practicing to quantify your heartbeat. You can likewise utilize a pulse screen or wellness tracker in the event that you have one of the most reliable estimations come from a chest-tie pulse screen.

KNOW THE SNEAKY SIGNS OF HEART DISEASE

Many cardiovascular diseases are not diagnosed until it is too late. Here are some of the most common symptoms of heart attack, heart disease, heart failure, and other urgent cardiovascular health concerns to watch out for.

Chest pain, stiffness

Difficulty breathing

Swelling of hands, feet, ankles, and feet

Back pain or back pain

Fast or irregular heartbeat (or palpitations)

Change in heart rhythm

Weakness or dizziness

Numbness in legs and arms

Lightheadedness or dizziness

Fatigue or weakness during physical activity

Heartache, nausea, or vomiting

Fainting

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YOGA FOR BEGINNERS

 Yoga For Beginners

 

When you're new to yoga, it can be overwhelming and difficult to know where and how to start. Our beginner's guide to yoga is designed to give you all the tips, advice, and suggestions you need to start a successful yoga practice. To ensure your success, we recommend that you read this page before attempting any yoga.

What about Ogaoga?

Ogaoga is a set of spiritual techniques and practices designed to unite the mind, body, and spirit to achieve a state of light or union with the universe. What is commonly called "yoga" in the West is Hatha yoga, one of the paths of yoga. Different paths of yoga emphasize different approaches and methods but ultimately lead to the goal of unity and enlightenment.

Hatha Yoga achieves mind-body-spirit unity through the practice of asana (yoga postures), pranayama (yoga breathing), mudra (body movements), and shatkarma (inner cleansing). This physical exercise is used to cleanse the body and develop prana (life force energy). Modern hatha yoga de-emphasizes many of these esoteric practices and focuses more on physical yoga postures.

Regardless of what your goals or intentions are for getting started, yoga itself is a form of mind and body exercise.

Is Ogaoga right for you?

There is nothing special about yoga - practicing yoga doesn't matter how old you are, how much you weigh, what you do, where you live, or what religion you follow. Ogaoga is only available for everyone.

If you have a medical condition or a recent injury, it may be difficult or dangerous to do yoga, certain poses, or breathing techniques. There are usually alternatives or modifications that allow you to work safely, and many complaints have specific yoga treatments. If you are recovering from an injury or are in poor health, we recommend that you consult a doctor or other qualified health professional before starting yoga.

Although you may feel some tension in your abdominal muscles during yoga poses, you should not feel any pain, especially in the joints. Acute or severe pain means your body needs to stop, back off, and relax.

What is the best yoga for beginners?

If you are out of shape or very flexible, we recommend starting with gentle exercises until you build strength and flexibility for more complex sequences. If you are a fairly fit and flexible person, you should be able to jump into a regular hatha yoga class. Once you are familiar with the basic postures, you can take a vinyasa or flow class. We recommend that you avoid Ashtanga, Bikram, or hot yoga until you have built up your physical strength and endurance. It is always best to err on the side of caution and safety and approach yoga slowly and carefully. The best way to find out if yoga is for you is to try it!

How to practice Ogaoga

Ogaoga is usually done barefoot on a close yoga mat with additional yoga mats. Yoga movements and poses require clothing that can move freely with your body. You can buy clothes designed specifically for yoga practice, but you can also gather comfortable clothes from your existing wardrobe to get started.

Ogaoga threads can use additional props, the most common of which are ropes, blocks, blankets, and fasteners. You don't need to buy these things right away, because you can replace them with a scarf or tie, a set of books and a pillow. If you take a class at a yoga studio, they will provide you with everything you need.

First yoga practice

We recommend that you start with a short and straightforward yoga session and gradually build up from there. Once you feel comfortable with some beginner yoga postures, you can add them to the sequence and add more challenging poses. Make sure you learn and practice the essential parts of yoga practice: breathing, meditation, intention, asana, and relaxation.

How often should I do this?

If you can practice yoga 3 or more times a week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall well-being. Ideally, we recommend sessions that are 20-45 minutes long and short and frequent, with a total of 3-4 hours spread over several days. Doing less than this amount of yoga will still be beneficial, but you will see smaller improvements over a longer period of time. As with most things, the more time you spend, the more you will earn.

Benefits of Yoga

The benefits of yoga are almost endless! The practice of yoga helps inculcate healthy morals and good values ​​such as discipline, honesty, loyalty, self-examination, reflection, and non-attachment. It allows you to make informed decisions for a healthier and more meaningful life. Ogaoga also helps you:

* Keep your mind healthy and strong

* Reduce stress and encourage relaxation

* Get better sleep

* Improve your immune system

* Helps treat common aches and pains, such as back pain

* Increases happiness and well-being and reduces depression

* Lose weight and change your body

* Improves and maintains the health of muscles, joints, and organs

* Prevent conditions such as diabetes, heart disease, and autoimmune disorders

* Improve flexibility, strength, endurance, mobility, range of motion, and balance

How to upgrade after starting

Patience, commitment, repetition, and consistency are the keys to growth and progress in your yoga practice. Once you've found the yoga style, teacher, and studio that's right for you, try these tips:

* Get a regular schedule of yoga classes or home practice

* Increase the duration of your training and the number of days you spend a week

* Attend yoga workshops that focus more on specific aspects of yoga

*Diary the impacts of normal yoga practice on your body, psyche, and heart

* Read and learn more about yoga

* Find sources of inspiration

* Make friends and join the community of yogis

* Adopt a yogic lifestyle

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FOOD AND NUTRITION GUIDELINES FOR HEALTHY CHILDREN

Food And Nutrition Guidelines For Healthy Children

 

All parents are very concerned about the growth and development of their children. However, they forget that nutritious food plays an important role in child development.

Parents try to choose healthy foods with adequate nutrients, vitamins, and minerals in their children's diet. However, menu planning for children is not an easy task because their metabolism is faster and picky habits than adults. They also have special nutritional requirements for their growing bodies.

A healthy diet benefits the child's energy in many ways; stabilizes energy and elevates consciousness and mood. It also helps prevent many chronic diseases, including high blood pressure, type 2 diabetes, obesity, and heart disease.

Read this healthy kids' nutrition guide to learn more!

What are the guidelines for baby feeding?

Learning healthy eating habits in childhood will stay with your child for life. But you should follow some guidelines for better nutrition for children as it will provide them with healthy eating habits to stay away from various chronic diseases listed above.

Eat a balanced breakfast

Kids ought to begin their day by eating a nourishing and well-balanced breakfast with protein. Protein helps kids stay energized throughout the day at school. If you try to stop, you can really get wasted.

You can serve the following healthy snacks to children in the morning without much time in the morning:

* Whole grain toast with peanut butter

* Toast with an apple, a boiled or half-boiled egg, and a glass of milk.

*Wheat Bread Egg Sandwich

* Mix with almonds.

You can also offer a variety of healthy Indian food for kids. These include dhokla, ragi cookies, sule idli, surti jawar WADA, etc. can access

Mealtime should be a priority for children.

In addition to providing nutritious food for children, proper meal times play a major role in their overall health. When you sit on the couch with your kids, you help them learn healthy eating habits.

* Help the child to establish a meal routine with the family, so that they are not late.

* You can monitor whether your children are eating properly or not running out of food.

* By carefully preparing meals with adequate nutrition, children can learn healthy eating habits.

Make small changes in your child's diet to include healthy foods

Try replacing unhealthy items in your fridge with healthy baby food. You don't have to rebuild your entire meal plan; you can change it a bit:

CHANGE                   WITH

White bread             Whole-grain or wheat bread

Butter                     Olive oil

Potato chips             Nuts or baked chips

Soda                     Water     

Ice cream               Smoothies made at home.    

Whole milk                Low-fat milk

Cream-based salad dressing Oil-based salad dressing

Limit children's sugar intake

Try to reduce the amount of sugar in your child's food, because it can have a negative effect on healthy children's nutrition. Excess sugar can lead to harmful consequences, including type 2 diabetes, hyperactivity, obesity, and mood disorders. Follow these tips to control your sugar intake:

Limit children's sugar intake

Try to reduce the amount of sugar in your child's food, because it can have a negative effect on healthy children's nutrition. Excess sugar can lead to harmful consequences, including type 2 diabetes, hyperactivity, obesity, and mood disorders. Follow these tips to control your sugar intake:

* Instead of telling the child "no" to sweets and pastries every time, limit these tastes to special occasions only.

* Second, avoid drinks with added sugar, because one serving of soft drinks contains 10 servings of sugar, which is 7 tablespoons more than the limit.

* Give children natural sugar in the form of fruit and also prepare fruit sweets.

* Try to reduce the amount of sugar in the recipes you prepare at home.

Choose baby oil

Fat is an important part of the diet at a young age, but only healthy fats are useful in children's diets.

Healthy fats are unsaturated fats such as almonds, pumpkin seeds, omega-3 fatty acids, avocados, or olive oil. This helps children remember and improve their mood.

Try to limit trans fats, such as baked goods, margarine, snacks, packaged foods, or foods with partially hydrogenated vegetable oils.

Develop an interest in fruits and vegetables

Try to make the food more interesting, so children like to eat it. Also, you should avoid keeping packaged foods at home, such as potato chips, which children prefer over homemade food.

* Keep the bowl of fruit in an attractive place where the child can easily see and reach it when he is hungry.

* Try to hide vegetables in other foods, for example, you can cook vegetables or carrots so that your child does not know what he is eating.

* When you take them to the grocery store, let them choose which food item they want.

* You can also use your imagination to create a scene of food on the plate because you can serve broccoli as a stick.

A healthy and nutritious diet for children should include a lot of raw vegetables and fruits.

Get your kids involved in buying and growing food

Take your kids to the grocery store when you shop for groceries. Teach them to read nutrition labels on different foods to make choices; In doing so, they learn about food nutrition. Indeed, they have the opportunity to understand what they eat at home.

Start a kitchen garden at home and encourage your children to participate in growing different vegetables and herbs in the kitchen garden. It not only teaches them but also allows them to grow and harvest their own food.

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