Cheapest Healthy Food You Can Consume

By Moiz

healthy food

Eating healthy food is an equivalent right of everyone. It is not always the fact that to maintain good health one has to go for buying costly food items. Markets are loaded with several cheapest health food you can consume. Making a timely nutritious diet list can help in arranging the foods that are pocket-friendly and are easy to buy.

Eating healthy in a budget can sometimes seem pretty impossible, but do not forget that healthy diet food to eat is a matter of choice and opinion. Often people think that cheap foods are unhealthy, but it is not the case. We can cut food costs by eating more meals at home by making them own while buying them from our grocery store.

Food to Buy Keeping Budget in Mind

How can you arrange to eat a nutritious diet while keeping your grocery bill low? Well, it not difficult because many of the food items come in less than $3 per package that you can consider as your meals for diet plans.

The food list that is low in the bill but is equally a healthy food option that you can consume are:

  • Whole – Wheat, Brown rice, wheat bread, oats, frozen vegetables, nonfat Greek yogurt, spinach, refried beans, russet potato, canned tuna, soybeans, egg substitute (store brand), and dried lentils. Find below the detailed information on the cheapest food items that are good for health.
  • Frozen Vegetables: They are often a better option for longer to keep.
  • Spinach: Spinach is quite healthy and comes in almost at a reasonable price.
  • Onions: Onions are a very cheap product in our daily routine. We add it to our veggies and salads. It has many health benefits. Interesting fact – a raw onion can lower the risk of breast cancer if a woman consumes it in a daily routine. Women also uses onion juice as a home remedy for treating hair loss problem.
  • Eggs: Eggs are a simply nutritionally dense source of protein. It is usually a regular breakfast staple and a cheap source of consuming healthy food.
  • Legumes: Beans, chickpeas, lentils, are one of the low price food options considering nutrient values.
  • Peanuts: Peanuts are a good source of vitamin e, protein, and manganese. This is one of the best and cheapest option. Moreover, we can also add peanut butter to our daily routine. The unsaturated fats in peanut butter play an important role in a healthy diet and making our skin healthy.
  • Almonds: It contains a number of vitamins and minerals. It has amazing health benefits. It also improves blood sugar levels. Almonds can aid weight loss and booster for brainpower.
  • Whole wheat pasta: It is a super healthy choice and loaded full of carbohydrates and fiber.
  • Brown Rice: Brown rice is whole grain rice. Include it in your meals for diet plan for the better digestive system. It has high nutritional content which is good for preventing diabetes and cancer. It is also a good food option for weight loss techniques. People who can’t eat white rice due to weight can consider eating brown rice.
  • Tofu: It’s another protein-based diet that is affordable.
  • Oats: Oats are an incredibly healthy diet. It provides a good source of both carbohydrates and protein.
  • Whole Milk: Milk contains high amounts of protein, calcium, and vitamin D. It’s an attractive option when trying to meet high-calorie requirements.

Also Read: 11 Foods for Healthy Bones

  • Nonfat Greek Yoghurt: An excellent source of protein and calcium.
  • Sweet Potato: A better nutritional value than normal potatoes.
  • Other than vegetables and whole grain, we also have cost-efficient options for eating fruits and these are:
  • Watermelon: it has an incredible value per nutrient. Watermelon is a wonderful and easy to eat nutritional deal.
  • Bananas: Banana is a very energetic source of potassium. It also improves the digestive system. Banana can be also considered for a weight loss program.
  • Plums: Plums are an excellent source of fiber and carbs.
  • Pears: Pears possess a good amount of natural sugars, they are another great source of fiber and vitamin C.

7 Food Items Need to Avoid Which Can Cause Acne

By Stella Green

Food that can cause acne

Acne is frustrating and inconvenient, however, with the right approach, those breakouts can be controllable. Acne cure is possible by choosing the food wisely. Yes, you have heard it right; science is showing us that certain foods cause acne and foods that prevent acne. People who consume fewer dairy products, fewer foods with a high glycaemic index and more omega 3 fatty acids may have a lower risk of severe acne.

Food that can cause acne

More research is needed, but the diet and nutrition could indeed affect acne breakouts. Some evidence suggests that one can reduce the appearance of acne and can even prevent acne breakouts by eating foods and avoiding food enemies of acne. Acne is the most common skin condition affecting around 50 million Americans. It often attacks youngsters during puberty and is especially prevalent between the ages of 12 to 24 years. The symptoms vary from mild to severe, and they can have a significant impact on the quality of life of an individual who is suffering from acne. While there is currently no acne cure, but the range of effective treatments, including prescription medications and OTC cream and gels are available to help reduce the severity and prevent breakouts. Acne therapies like salicylix and Tazret gel can reduce pimples and prevent a breakout. Lifestyle changes can also help to reduce the symptoms and prevent breakouts. Dietary changes are one of the best home remedies for acne. There is no better option than replacing your dairy products with a dairy-free alternative to reduce inflammation and bringing the body back into balance.

Foods that reduce breakouts  

Research studies focus on the food that causes acne or worsens the condition. Here are the seven foods that cause acne. Avoid consuming these foods or limit the consumption to support acne cure.

1. Dairy products – A lot of research studies have found a link between dairy products and acne severity, especially in teenagers. Young adults who regularly consume milk or have food items made of milk are more likely to develop pimples. However, more research is required to understand the link between milk products and acne fully. The research studies focus on teenagers and young adults and reveal that there is a correlation between milk and acne. It is not clear how dairy products may lead to the development of acne, but several research studies provide evidence. Milk is believed to cause a rise in insulin levels, which may worsen acne or pimples. Cow’s milk contains amino acids that help the liver to produce more IGF-1, which has been linked to the acne severity.

2. Refined Carbohydrates and Sugar– People suffering from acne vulgaris tend to consume more refined carbohydrates as compared to people with little or no acne.  Foods that cause acne and are a rich source of carbohydrates include pasta, white rice, noodles, bread, cereals, crackers, sugar-sweetened beverages, honey, maple syrup, and sugar. A study revealed that people who frequently consume refined sugars are 30% greater risk of developing acne.

3. Foods containing Omega 6-fats – Food items containing a large amount of omega 6 fatty acids have been linked to increased levels of inflammation associated with acne vulgaris. A western diet containing corn and soy oils that are rich in omega 6 fats. And a few foods that contain omega 3 fatty acids like walnuts and fatty fish (salmon, tuna). Omega 6 fats cause inflammation which may worsen acne severity.

4. Whey Protein Powder– Whey protein is popular amongst bodybuilders as a dietary supplement. It contains amino acids glutamine and leucine that cause skin cell growth and help them to divide more quickly, which may cause give rise to acne. Also, the amino acids stimulate the body to produce higher levels of insulin which have been associated with acne formation.

Also Read: Retino for Acne Treatment and Beautiful-Looking Skin

5. Fast Food – Many studies revealed a strong link between fast food and acne formation. Diet rich in calories, fat, and refined carbohydrate may increase acne risk. Fast food items such as sodas, burgers, French fries, milkshakes, hot dogs, and nuggets may increase the risk of developing acne breakouts.

6. Chocolate – Another acne trigger, chocolate may increase the risk of developing acne; however, more research is needed to prove that chocolate causes acne. It is still not known how chocolate can increase acne, but the little data suggest that chocolate increases the reactivity of the immune system to acne-causing bacteria.

7. Certain foods you are sensitive to – food sensitivity test can help determine which food causes acne or contribute to immune-related inflammation. This helps to identify which food item to eliminate from your diet. There has been a link between inflammation and acne, but still more research is required to help better understand how food causes acne. Research studies have linked certain foods to an increased risk of developing acne. However, it is important to make food choices wisely.  It is probably not necessary to eliminate the foods that have been linked to acne but instead limit the consumption or balance them with nutrient-dense foods.

How Supplements Help to Grow Your Muscles?

By Moiz

supplements and vitamins

There are numerous supplements and vitamins available in the market that claims to increase lean body mass. Protein is crucial for building and maintain muscles. Protein powders, bars, and capsules are the popular supplements for muscles that are marketed as helping to promote muscle growth and boost energy. There is evidence that shows bodybuilders who turn to supplements and vitamins instead of consuming protein and nutrients rich diets are simply wasting their money.

Many people across the world take supplements and vitamins expecting a range of health benefits, including muscle growth, and weight loss. For these supplements for muscles to be effective enough in making favourable changes in lean body mass, they must interfere with factors that regulate muscle hypertrophy. But some supplements for muscle growth are being sold illegally across the globe, which can be harmful. Supplements have become increasingly popular especially among those who like to hit the gym regularly. Many people are interested in being fit and improving their body shape may opt to take supplements that can stimulate muscle growth in conjunction with regular exercise and weightlifting. The growing industry of the supplements and vitamins lead to the sale of these nutrition supplements available online. It might be shocking for many fitness freaks or gym goers that illegal supplements those who claim to burn fat or contains slimming agents have been linked to a small number of deaths. Therefore, you must be aware of the products you have been buying from the high street or online and must ensure that the sports supplement is safe to use.

How does protein help to grow muscles?

How to grow muscles? Many of you out there might be looking for the answer to this question. We have accumulated some facts about protein supplements and vitamins in this information guide, let’s have a brief look into it.

The role of Protein, a macronutrient is very important when it comes to maintaining healthy body muscles. The amino acids in protein are considered as the building blocks for muscle growth. It helps to grow tissue, hair, and collagen that promote an overall healthy body. Users may choose to consume them at the time of training to enhance their performance and improve recovery of muscles. Some like to add to their meals or drinks to boost their protein intake. But here, it is essential to understand that to switch to these supplements for muscle growth when we can fulfil our need for protein and other essential nutrients via eating a healthy diet. Yes, you have heard it right, you could get the same benefits from incorporating protein-rich foods to your meals and snacks and increase your protein intake. Although protein supplements available in the form of powders, capsules, liquids and bars are convenient for some people, not all are suitable to be used as a replacement for your meal. This is because not all of them fulfil your need for vitamins and other essential nutrients that are required by your body to maintain healthy growth. This means that people who have been using these supplements for muscles growth or are considering this option instead of increasing the intake of protein-rich food could be wasting their money. Many research studies revealed that long term consumption of excessive supplements could lead to an increase of osteoporosis or other bone diseases that can also worsen your existing renal problems.

Health care experts advise gym-goers and bodybuilders to avoid consuming more than twice the daily intake of protein which is 45g for women and 55.5 for men. Include protein-rich foods like red meat, beans, tofu, eggs, chicken, turkey, milk, cheese, or yogurt to your diet.

Read more: Eating More Protein Help Your Body Gain Muscles Faster

Be cautious while taking protein supplements?

This is for everyone out there who want to take protein supplement and vitamins, and specific dietary changes can help enhance the protein content of a meal. Eating Greek yogurt in the morning with fruits or muesli will help bring a significant change in your healthy muscle growth. You can simultaneously balance your nutria t intake by considering a reputable brand of protein supplements like creatine or BCAA. Be sure to read the label carefully and take the recommended serving size only. Avoid taking excessive products in the hope to achieve quick results. If you can consult health care experts, then nothing can be better than this in context with supplement intake.

There is a tendency to see protein supplements and vitamins as magic products that will provide you with the body that you always wished for, but one must understand that there is no alternative to hard work and dedication. Building strong muscles takes years of commitment and hard work; you cannot achieve muscle strength in weeks or months. You must follow hard training and proper diet to achieve the physique of your dreams.

How to Detox Your Body at Home?

By Stella Green

Detox Your Body

Removing toxins from the body refers to a term detox. Detoxification cleanses the blood from a body, and this is done by removing impurities present in the blood. Detoxification eliminates toxins through the lungs, kidneys, skin, intestines, and lymphatic system. Our body shows an adverse effect when these impurities do not get filtered properly. The detoxifying body is very important to stay healthy. To the detoxifying body, choosing natural detoxification process is the wise option for faster and safe results. 

Detox Your Body

HOW DOES DETOXIFICATION WORK?

The detoxification program works to cleanse the body naturally, in this process the body get rid of unwanted toxins those we acquired by eating junk, refined or processes food, or environmental pollutants. To allow detoxification to work you need:

  • To rest the organs through fasting; Keep at least 1 fast a week.
  • Refuel your body by eating healthy nutrients.
  • Stimulating the liver to drive toxins from the body;
  • Improve blood circulation by doing a good exercise
  • Promoting elimination through the intestines, kidneys, and skin;

Detoxification home remedies are easy to adopt. One can easily accommodate this practice in their daily lifestyle. Detoxifying body from time to time is an important health rule to stay fit. This page will help you provide relevant information and tips to follow natural detoxification.

The best ways to Detox your body at Home!

A liver possesses the capability of clearing out all the toxins at regular intervals, therefore, it is necessary to ensure that you are taking care of it well to maintain a healthy gut and a glowing skin.

1. Drink Lots of Water

To detoxify your body, it is important to drink lots of water. There is nothing better than drinking water. Water is an essential element for survival and is equally important for removing unwanted toxins that occupy a huge space in your body. Make sure to consume at least 4 to 5 liters of water every day to see the great results. Water not only removes the impurities efficiently but helps in weight loss, boost energy level and clear skin issues. To make detox water you can add lemon slices, mint leaves or strawberries, and Indian gooseberry to make tastier. You can also drink warm water for faster results.

2. Eat Fresh and Clean 

The consumption of highly processed, fried, refined & packaged foods not only causes toxin accumulation but it is very unhealthy for overall health. Excessive oil, salt and sugar act as toxins and lead to various health issues. Infect the pesticide sprayed on veggies and fruits are equally harmful to your body.

Hence, if you want to detoxify your body then it is essential to lighten the burden which you have been putting on it time and again. Wash your veggies and fruits before you consume it. Also, try to opt the organic fruits and veggies instead of consuming processed and fast foods. Reduce or minimize the use of oil, salt, and sugar.

Also Read: 12 Best & Easy Ways to Detox Your Liver

3. Do Exercising

Doing regular exercise is very important for overall health. Exercise helps you to detoxify well. Exercise the best way of saying Yes to a healthy body.

The sweat your body generates while doing exercise not only reduces the weight but it eliminates the skin toxins as well. Just like urination, sweating is also an effective means to detoxify. Through sweat, our skin removes metals like arsenic, mercury, and lead. Crunches, squats, front planks, push-ups, and lunges are some of the exercises that you can do it at home.

4. Go for Fasting

Many people usually do fasting once or twice a week. It’s not only going religious but at the same time, we are putting effort into keeping our body fit.

Try keeping at least a one day fast once a week. This day you can follow the fruits, veggies and liquid diet instead of a heavy meal. This practice will allow your digestive system a break to rejuvenate once again. This will also help your gut to have much-needed rest.

5. Adequate Sleep.

It is important to detoxify the mind as well along with the body. A good night’s sleep helps your mind to get it detox fully. The brain tends to flush out toxins when you take adequate sleep. Therefore, make sure that you take sufficient sleep at night.

Above detoxification home remedies are some effective solutions that you can try at home for detoxifying body.

Depression: Symptoms, Causes & Treatment

By Steve Marc

Depression is the leading cause of disability, and it is the most common illness worldwide as per WHO (World Health Organization) reports. As per the report, more than 350 million people are affected by depression globally. Depression causes vary from person to person and are based on the situations in personal and professional life.

Depression

Feeling of sadness, displeasure, irritation, loss of interest, feeling down are some of the depression symptoms those are common and comes under psychiatric problem. If these signs persist and affect your daily life then it might be possible that you are under depression.

Other than above, physical problems can also be a depression cause.

Depression Symptoms and Types of Depression:

There are different types and subtypes of depression, and they are:

  • Major Depressive Disorder – In this depression, the patient feels a constant and profound sense of hopelessness and despair. Major depression may occur once but more commonly may occur several times in a lifetime.
  • Psychotic Depression – The patient feels hallucinations and delusions in this type of depression.
  • Chronic Depression and Dysthymia – The effect of this depression generally persist for longer duration but the best part is they are less severe in comparison to another form of depression. The patient suffers from dysthymia usually function normally, but they stay consistently unhappy.
  • Seasonal Affective Disorder – The short form of this disorder is SAD. Depressive disorder with the seasonal pattern is a subtype of major depressive disorder that occurs every year in the almost same time frame. I.e. it may start automatically in winter and end in spring or early summer season.
  • Bipolar Depression – This disorder causes extreme mood swings. The patient sometimes feels like they are very happy and after while you may find them sitting unhappily. The length of happiness and unhappiness period varies greatly from person to person.

Depressed mood, lack of interest, loss of sexual desire, low appetite, restlessness, slow movement, low energy, fatigue, feeling sad,  are some of the common symptoms of depression.

Causes of Depression

Depression causes are not fully understood. The length of depression is also not fixed, it can happen due to a complex combination of factors like: Environmental, Genetics, Biological- changes in neurotransmitter levels, Psychological and Social.

The other depression causes and risk factors of depression are also listed below:

  • Personality: People who are less successful in their life they curse themselves for their unimpressive personality.
  • Life Events: These include any major accident (like a head injury), week personal relation with family or spouse, divorce, bereavement, work issues, relationships with friends, financial problems, medical issues, or acute stress.
  • Trauma – Depression could also cause due to childhood trauma.
  • Genetic Factors: Having a first-degree relative with depression increases the risk.
  • Drugs Intake: Prescribed treatment of taking drugs for long also make patient depress at times. Prescription drugs like; corticosteroids, interferon, beta-blocker, and other prescription drugs.
  • Drugs Abuse: Abuse of amphetamines, alcohol, and other drugs are strongly linked to depression.
  • Chronic Pain Syndromes: Some patients likely to undergo depression in case of a severe health condition like cardiovascular disease, diabetes, chronic obstructive pulmonary disease, etc.

What People with Depression Wish You Knew

Treatment or Depression Cure

The symptoms of depression are likely to manageably with the help of therapy and counselling. The depression cure is possible as it can treat mental illness with the right approach. There are 3 ways manage depression:

  • Support – Family member and friends support is the best way to deal with depression. Talking and discussing practical solutions can help patients to overcome depression.
  • Psychotherapy – CBT (cognitive behavioural therapy) helps manage depression, CBT therapy also knows as talking therapy.
  • Medicinal Treatment – The antidepressants work many times if at all recommended by a doctor.
  • Exercise and Lifestyle Changes – Making some lifestyle changes also help to come out of stress and depression. Eating balanced diet, taking timely and proper rest, regular exercise (like aerobics, brisk walk) may help release depression.   
  • Electroconvulsive Therapy – Electroconvulsive therapy (ECT) is effective for psychotic depression to help in the severe cases of depression that may not respond to drug treatment.

Approach a depression cure as soon as you find out any depression symptoms in your loved ones. Also, know the depression causes so that it can be avoided in future if possible.