7- fibre rich carbohydrates you should include in your weight loss journey
In a weight loss journey, incorporating certain carbohydrates, particularly those rich in fibre, can be advantageous when consumed in moderation within a balanced diet. These carbohydrates, found in foods like whole grains, legumes, fruits, and vegetables, provide essential nutrients while promoting feelings of fullness and satiety. Fibre-rich carbs help stabilise blood sugar levels, preventing rapid spikes and crashes that can trigger cravings and overeating. By slowing down digestion, fibre prolongs the feeling of satisfaction after meals, reducing the likelihood of snacking on unhealthy, calorie-dense foods. Moreover, these complex carbohydrates often have a lower glycemic index, meaning they are digested more slowly, providing a steady release of energy throughout the day. Here are the seven carbs you should be eating to lose weight.Quinoa: Bangalore-based dietician Rashmi Duggal says that this pseudo-grain is rich in protein and fibre, making it a filling and nutritious carbohydrate option. It also has a low glycemic index, meaning it won't cause spikes in blood sugar levels. (Image: Canva).Oats: Oats are a great source of soluble fibre, which can help lower cholesterol levels and promote a feeling of fullness. Opt for whole oats rather than instant varieties, which often contain added sugars, says Duggal. (Image: Canva).Sweet potatoes: These are rich in vitamins, minerals, and fibre says Duggal. They have a lower glycemic index compared to white potatoes, meaning they won't cause rapid spikes in blood sugar levels. (Image: Canva).Legumes: Beans, lentils, and chickpeas are all excellent sources of complex carbohydrates, fibre, and protein. Including legumes in your diet can help you feel satisfied and may aid in weight loss. (Image: Canva). Berries: While fruits contain natural sugars, berries are lower in sugar compared to many other fruits and are packed with fibre and antioxidants. They can be a satisfying and nutritious addition to your diet. (Image: Canva).Vegetables: Non-starchy vegetables like broccoli, spinach, kale, and cauliflower are low in calories and carbohydrates but high in fibre, vitamins, and minerals. They can be filling additions to meals and snacks. (Image: Canva).Whole grains: Whole grains like brown rice, barley, and bulgur are higher in fiber and nutrients compared to refined grains. They can help you feel full and satisfied while providing sustained energy. (Image: Canva).
2024-05-08T03:50:16Z
Natural mosquito repellents: Use neem, soybean and tea tree oil for instant relief
With these natural options, you can enjoy the outdoors without the worry of harmful chemicals while still protecting yourself from pesky mosquito bites and the diseases they can carry. It's a safe and eco-friendly approach to outdoor enjoyment that anyone can try, says Kerala-based Aurveda guru and wellness coach Madhur Goswami. (Image: Canva),Lemon eucalyptus oil: Derived from the lemon eucalyptus tree, this oil has earned approval from the CDC for its effectiveness against mosquitoes. A mixture containing 32 percent lemon eucalyptus oil provides over 95 percent protection for up to 3 hours. It can be blended with sunflower oil or witch hazel for application, with caution advised for children under 3. (Image: Canva).Lavender: More than just a fragrant flower, lavender possesses mosquito-repelling properties. Its oil, when applied to the skin or diffused in the air, can deter mosquitoes. Additionally, lavender's calming properties offer relief from bites and soothe the skin, says Goswami. (Image: Canva).Cinnamon oil: Apart from its culinary uses, cinnamon oil acts as a potent mosquito repellent. Diluted solutions can be sprayed on skin, clothing, or around the home to repel these pests. (Image: Canva).Thyme oil: Recognised for its culinary flavour, thyme oil also serves as a mosquito repellent. Research indicates that applying thyme oil to the skin or burning thyme leaves can offer significant protection against malarial mosquitoes. (Image: Canva).Greek catmint oil: Derived from Nepeta parnassica, a relative of catnip, Greek catmint oil provides effective mosquito repellency for several hours. Its extract can be applied to the skin or dispersed in the environment to deter mosquitoes. (Image: Canva).Soybean oil: Soybean-based products, such as bite block kids, offer long-lasting protection against mosquitoes. Combining soybean oil with lemongrass oil further enhances its effectiveness, making it a reliable option for repelling various mosquito species. (Image: Canva).Citronella: A well-known natural repellent, citronella is derived from a blend of herbs and is commonly found in candles and essential oils. Proper formulation is essential for its effectiveness, providing protection similar to DEET for up to 2 hours. (Image: Canva).Tea tree oil: Famous for its antimicrobial properties, tea tree oil also serves as an effective insect repellent. Field testing confirms its efficacy against various pests, including mosquitoes and biting midges. (Image: Canva).Geraniol: Present in plant oils like citronella and lemongrass, geraniol offers protection against mosquitoes for several hours. However, individuals with sensitive skin should be cautious due to its potential for irritation. (Image: Canva).Neem oil: Despite mixed results regarding its effectiveness, neem oil has shown promise in repelling mosquitoes. Diluted solutions can be applied to the skin, with extra virgin, cold-pressed neem oil being recommended. (Image: Canva).
2024-05-09T11:24:31Z
Boost your digestive system with these 6 easy drinks for a happy and healthy gut
Your gut is like the foundation of your body's health. It manages the complex process of breaking down food, extracting important nutrients, and getting rid of waste. Plus, it has a big impact on your immune system, mental balance, and also prevents chronic illnesses. A healthy gut, full of good bacteria, not only helps you absorb nutrients better but also protects against harmful germs. Multiple studies show that a strong gut doesn't just boost your mood and brainpower but also connects closely to your well-being. So, taking care of your gut with a balanced diet, probiotics, and healthy habits pays off big time for an improved health and energy. Here are 6 simple homemade drinks to perk up your digestion (Image: Canva)Lemon water: Kickstart your day with warm water mixed with fresh lemon juice. It is not just a refreshing way to start your morning, but it also helps wake up your digestion, keeps you hydrated, and aids in breaking down food efficiently (Image: Canva)Fennel tea: Fennel seeds, also called saunf, are good for your gut. Brew up some fennel tea to soothe digestive discomfort. Fennel seeds are known for calming digestive issues like bloating and indigestion, thanks to their natural compounds that relax the stomach muscles and ease gas (Image: Canva)Aloe vera juice: Aloe vera is good for your skin, so you know. Discover the digestive benefits of aloe vera beyond skincare. It's packed with compounds that reduce inflammation and enzymes that improve digestion, making it great for managing conditions like Irritable Bowel Syndrome (IBS) (Image: Canva)Carom seeds water: Carom seeds, also referred to as ajwain, have long been used to reduce stomach discomfort, a practice steeped in tradition. Making a drink from ajwain seeds offers a good remedy that enhances stomach acid production, fights indigestion, and aids in the healing of peptic ulcers. Ajwain's carminative attributes effectively relieve gas, while its fibre content promotes regularity in bowel movements (Image: Canva)Mint tea: Enjoy the soothing effects of mint leaves on your digestive system. Mint's menthol content relaxes stomach muscles, relieving spasms, bloating, and gas (Image: Canva)Ginger tea: Turn to ginger for its anti-inflammatory powers to ease indigestion and bloating. Ginger tea calms the stomach, dispels gas, and can even help with nausea (Image: Canva)
2024-04-29T06:16:09Z