Health
Eggs

5 Healthy Egg Breakfast Options

When you are thinking of healthy breakfasts that are also quick to make and tasty to eat, eggs are one of those things that comes as your savior. Eggs go with a lot of things and are also a great breakfast option on their own. Anyone going on a healthy diet, trying to cut back on processed food and junk food should include it in their diet.

Whenever I am really tired, I have started cracking open some eggs and making omelets or scrambled eggs instead of ordering take out. It literally just takes minutes and also makes you feel like you have your life on track making the choice of cooking something. Easy recipes often involve more than two ingredients but eggs are something that can literally be made on their own with just some seasoning. Isn’t that perfect?

Here are some basic recipes and some classics. One of them can be used for batch cooking. Let’s face it, cooking every day can be hectic and sometimes not even possible. I have got you on that front. Remember these and you will always have something to eat. Let’s look at five easy egg breakfast options.

1. Omelet

Omelet is the easiest thing. There are many variations of course but this one is the easiest and my favorite. Crack open the eggs in a bowl, add some salt, black pepper, and a pinch of chili powder and beat the egg. Heat the pan, add some oil, and pour the egg. Cook it from both sides and you are done. If you are up to it, you can add some chopped onions and tomatoes along with green chilies in the egg mixture. If you add green chilies, don’t add red chili powder.

2. Scrambled egg

The preparation can be the same as making an omelet and then when you pour it in the pan, instead of letting it cook as a whole, scramble it while it is cooking. You can add different sauces for different recipes. My favorite includes a little bit of mayo and cheese added to the eggs while it is cooking.

3. Avocado Toast With Egg

Avocado toast with an egg is one of the easiest and basic breakfast recipes, This dish is loved by everyone and is also healthy. Take two lightly toasted slices of bread and top them with smashed avocado. Sprinkle the toasts with some salt and pepper. Layer sunny-side up eggs on the avocado (who doesn’t love sunny-side up) and you’ve your delicious breakfast ready.

4. Cheese-Spinach Baked Eggs

This is another one of the delicious breakfasts that you can make with egg. All you have to do is bake whole eggs with vegetables and cheese, easy, right?. You can cook a batch on the weekends and have them over the week, two birds with one stone.

5. Boiled eggs

Honestly, this isn’t revolutionary but when you have no time. You can put some eggs to boil while you are doing other chores around the house. Slice the boiled eggs after peeling of course. Sprinkle some black pepper, salt, red chili powder and you are good to go.

Health
cup of green tea

5 Healthy Herbal Teas You Need to Try

Herbal teas have always been associated with health. People starting any sort of diet include it in their routine. People who aren’t on a diet yet want to lose weight start taking herbal tea or your everyday green tea. There are many other benefits of herbal teas. Here are five of my personal favorites. I will tell you my absolute favorite at the end of the article.

1. Peppermint tea

Peppermint tea is one of the commonly used herbal tea also because it is very refreshing. It is dais to support digestive tract health. It is also said to have antioxidants, anticancer, antibacterial, and antiviral properties. These properties haven’t been confirmed 100% but there are studies that show that peppermint has beneficial effects on the digestive tract and peppermint oil is effective at relaxing spasms in the intestines, esophagus, and colon and is also effective in relieving symptoms of irritable bowel syndrome.

Which is why it is suggested to drink peppermint tea when you experience digestive discomfort, nausea, stomach pain, or cramping.

2. Ginger tea

Ginger is the most commonly used spice in tea. It is said to be healthy and have antioxidants that fight diseases. It helps fight inflammation and nausea and also stimulates the immune system. It is also said to be helpful for period pains and is also good for people with diabetes.

Ginger tea is given to people who have a cold, headaches, or fever because it is supposed to have an instant relieving effect.

3. Sage tea

Sage has many medicinal properties and is also said to have cleansing properties. Sage is supposed to be beneficial with cognitive functions. It is also said to help against the plaque involved in Alzheimer’s disease. It also is said to improve mood, mental function, and memory in healthy adults.

Most people take sage tea because of its soothing effect that lifts the mood. It is known as a great refreshing tea after a tiresome day.

4. Lemon balm tea

Lemon balm tea is said to increase the body’s natural antioxidant enzymes. These enzymes help protect the body from oxidative damage to cells and DNA. Studies have shown for lemon balm tea to improve the elasticity of arteries, and the same study proved that it was good for the elasticity of the skin too.

The lemon balm tea has a light, lemony taste, which is also why people like drinking it.

5. Chamomile tea

Talking about herbal teas and not talking about Chamomile tea doesn’t make sense. Chamomile is one of the most popular teas. It is said to have calming effects. It is usually taken before bed because it is used as a sleeping aid. Drinking chamomile tea regularly has said to improve sleep and decrease depression symptoms. It is also said to relieve premenstrual symptoms and high sugar and insulin.

Chamomile tea is a popular option for everyday tea because of it helping get a good sleep and also for it being calming.

Conclusion:

Herbal teas come in a variety of flavor’s and all of them have different health benefits. Studies have started proving many of them to be true. You do not have to be a tea lover to try them. Just give them a try and see how they benefit you. My personal favorite is chamomile tea.

Health
Pregnancy

Prenatal Testing Timeline: All About Prenatal Testing

Prenatal care can vary greatly according to your location, budget, and doctor. Ultimately, your doctor will be the one to recommend any lifestyle changes and prenatal testing necessary to ensure that your baby’s health is always the highest priority.

Based on the results of prenatal tests throughout your pregnancy, your doctor may also order important treatments and make recommendations that could affect your child’s future. These tests are crucial for understanding the health and wellbeing of your child while in the womb and long after they enter the world. But, what kind of testing should you be prepared for? When should this testing occur?

Pregnancy Testing

Many women first discover they are pregnant from an at-home pregnancy test. These are usually purchased over the counter and easily performed according to the instructions printed on the box. After this initial test, you must go into your chosen OBGYN’s office for a blood test to confirm the at-home results. During this visit, a pregnancy will be identified, a schedule of additional visits will be laid out, and the next steps for prenatal care will be explained. Your doctor may also recommend other preliminary tests like a pap smear, or STI testing at this point.

First Ultrasound

In the first few weeks after receiving confirmation that you are pregnant, you will be scheduled for an ultrasound to confirm that the pregnancy is normal, that the baby is developing, the baby’s due date, and that your uterus and other organs are well-equipped to handle the stress of pregnancy.

Non-Invasive Prenatal Testing

As early as nine weeks into the pregnancy, your doctor might recommend non-invasive prenatal testing (NIPT) if:

  • Your pregnancy is determined to be high risk
  • You are over the age of 35
  • You have a genetic disorder that runs in your family
  • You’ve had a high-risk pregnancy in the past
  • You have a medical condition that could affect the pregnancy
  • Or you have a history of miscarriage or stillbirth

NIPT consists of a blood test that identifies the likelihood that your child will have a chromosomal or genetic abnormality. It does this without risk to the developing fetus, however, if your baby is found to be at risk for being born with a genetic abnormality, additional prenatal diagnostic testing will be recommended to you to confirm the NIPT results.

Prenatal Diagnostic Testing

Prenatal diagnostic testing is not recommended for every pregnancy because it carries a low risk of miscarriage. This type of testing is used to diagnose genetic disorders and is usually performed between 10-15 weeks of gestation.

The two most common types of prenatal diagnostic testing are amniocentesis and chorionic villus sampling (CVS). Both types of testing involve using a needle to remove fetal DNA from either the placenta or amniotic fluid of the baby. Depending on the results of this test, your doctor may recommend additional testing to get a better idea of the baby’s health.

Additional Testing

Throughout the course of your pregnancy, your doctor will likely recommend additional kinds of prenatal testing as needed. These can include additional ultrasounds and blood tests to confirm that both mother and baby are healthy.

Your doctor should be able to answer any of your questions or concerns about prenatal testing and prenatal care. They may refer you to a specialist, or genetic counselor, if your baby is found to be at risk for being born with a genetic disorder. A genetic counselor will be able to better explain your testing options, what test results mean, and any next-steps or preparations that should be made for the health of your baby.

Health

Why You Should Consider Your Body Composition For a Healthy Lifestyle

Everyone wants to be fit and healthy. In the fast culture, we rely on fast foods too much. While they save time and make our lives easier at the moment, they have long-lasting adverse effects on our bodies. We do so many things to get to our ideal body goals. Having body goals and working towards them is all well and good, but most people don’t exactly know what their problem areas are.

When you know about your body, when you understand where your focus needs to be, you can make informed decisions. Only then can you take some proper steps towards getting your body healthy. Body composition is currently the next big thing in health and fitness and for a good reason too.

Knowing your body and its ideal weight is more than just knowing your BMI (Body Mass Index). There are many methods and devices, currently available, that are used to determine body composition. Having a clear idea of your body composition is the first serious step towards improving it. Your body composition test results can help you understand your weight and how much unhealthy fat you carry and help improve your overall health. You can also achieve your fitness goals with a technical and proper approach.

What exactly is body composition?

It is a method of describing what our bodies are made of, the proportion of fat and fat-free mass in your body. When you have a clear understanding of your body composition, it will help you to improve your health more efficiently. Like anything else, when you go about it correctly, it will change your life for the better. Weighing yourself on a scale or calculating your BMI (Body Mass Index) simply doesn’t cut it anymore because we do not have a way to differentiate between body fat, lean body mass, muscle, or body water.

There are many ways like the basic skinfold calipers, then there is hydrostatic weighing, then there is Dual Energy X-Ray Absorptiometry aka DEXA, and also Bioelectric Impedance Analysis aka BIA. Some methods are quick and easy, but they will provide you just the basic information like the skinfold caliper and the hydrostatic weighing. If that’s all you need to know, then great. There are other methods that are lengthy and require the assistance of a trained technician to administer a test like DEXA and BIA. For obvious reasons, these methods are expensive, but they let you understand a lot more about your body in detail.

Take action

Only when you are obese and develop weight-related health issues is not when you should start caring about the fat in your body. Find out your body composition and make lifestyle changes to treat the problem areas. Some methods just tell you about the percentage of body fat you have, while others give you a detailed report on various areas of the concentration, use the information about yourself. Understanding your body composition makes sure that you feed your fitness goals with meaningful and accurate data and make changes that actually help.

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nut

5 Healthy Evening Snack Options

Snacks are important because they sustain you from meal to meal. Sometimes three meals a day are not enough, and you feel hungry between meals. It is easy just to grab something unhealthy than preparing something. Which is why diets can suffer.

Healthy snacking options are also easy to get. Some don’t even require quicking, and some can be made with minimal efforts. Some you can also batch-make. Batch making food is anyway always a good idea for when you are busy.

Here are some options of healthy evening snacks to stop you from opening another packet of those fried chips.

1. Mixed Nuts

Mixed nuts are the perfect healthy evening snacks to carry with you or have at home. There are a lot of options so you can always personalize your own mix. Because they have fat, eating nuts in moderation is recommended. When taken in moderate amounts, they can help you lose weight. Nuts give you a balance of protein, fat, and fiber in your evening snack.

2. Boiled Eggs

Eggs are one of the healthiest options when it comes to snacking or a complete meal. They are protein rich and also give you a dose of vitamin. Eggs are a filling snack, which means you will feel full for quite some time thus reducing the urge to munch on unhealthy options. Eggs are also much-advocated food for weight loss. Because they are filling and you don’t need to eat again very quick, your calorie intake isn’t high.

3. Cheese

Like an egg, cheese is a filling snack option. They are tasty enough to be a snack on their own. Cheese has a high level of saturated fat so it should be taken in moderation. If you would like, pair cheese with something else. Cheese makes everything taste better.

4. Fruit Salad

If you talk about healthy snacking options, fruits are the first pop up in everyone’s minds. What is healthier than fruit? You can prepare fruit salad bowls and keep it in the fridge and eat whenever hunger strikes. Because these bowls are ready to go and you don’t need to peel and cut when you are hungry, it becomes easier to not open a bag of unhealthy fried chips.

5. Protein Shake

A protein shake is a highly sustainable snacking option until your next meal. Protein shakes help you to gain muscle and lose fat. They are also known to help improve body composition. There are different flavors that you choose according to your taste. A tasty, healthy drink, especially in the summer is a good snacking option.

These options are all super easy and also not that expensive. Apart from the eggs, nothing else needs even a little bit of cooking, and even with eggs, you are just putting them on the burner to boil. Fruits bowl is the only one that needs any of your time, but you can batch-make fruit mix bowls, so it is worth your time.

You can play around with what healthy snack works for you. On the days you have time, you can treat yourself.

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oats pudding

7 Healthy and Quick Breakfasts

Coming up with different breakfast ideas can be very difficult. Add to the equation the healthy options. When we think of healthy things, tasty isn’t the first objective that comes to mind. But, healthy breakfasts can be tasty too.

With busy lifestyles cooking an elaborate breakfast daily is out of the question. This is were batch-cooking or easy and quick recipes come in. Batch-cooking is my favorite. You cook a lot of food at the weekend and then either reheat it every day or take it on the go. This has been a life-saver to me in extremely busy weeks.

Here are seven recipes that I have learned reading blogs over the years and have used quite frequently.

1. Avocado Toast With Egg

Avocado toast with egg is one of the easiest and basic breakfast recipes that is loved by everyone and is also healthy. Take two lightly toasted slices of bread and top them with smashed avocado. Sprinkle some salt and pepper. Layer sunny-side up eggs on the avocado and you’ve your delicious breakfast ready.

2. Cheese-Spinach Baked Eggs

Speaking of eggs, here’s another one of the delicious breakfasts that you can make with egg. All you have to do is bake whole eggs with vegetables and cheese. You can cook a batch on the weekends and have them over the week.

3. Open-face Breakfast Sandwich

Here’s another recipe you can make using egg. Last one in this list I promise. Put some olive oil, add arugula and lemon juice, add egg and sprinkle salt and pepper, and fry them together. Take two bread slices and toast them, add the fried egg on the toasts. Layer with ricotta and some cheese. You can have it whenever you want.

4. Sweet Potato and Black Bean Breakfast Burrito

Burritos are my all time favorite. They are a great, easy snack to take on the go. I usually make a batch of them and then take one whenever I feel hungry. I said eggs would be the last mention in the earlier one, but this one has them last I swear. This particular burrito is filling and delicious and gives you a healthy dose of protein.

5. Peanut Butter Banana Oatmeal Breakfast Cookies

Cookies are filling and are tasty. This one here gives your basic banana oatmeal cookies a tasty twist with peanut butter. If you want you can use something other than peanut butter in different batches, then you will have a variety to choose from every morning.

6. Berry Breakfast Parfait

The quickest and simplest combination you can come up with for a healthy and fast breakfast is the combination of yogurt and fruits. While berry seems to be the popular choice, you can use any fruit that is in the season to spice it up to your taste.

7. Frozen Nutty Breakfast Banana

This is like eating a healthy dessert. All you have to do is dip the peeled banana half into almond butter and top with the toppings you like and then insert a skewer for easily holding it. All that’s left to do is freeze for at least 2-3 hours. Once solid, you can enjoy your breakfast dessert.

These recipes have made by breakfasts a very exciting event. When you have something tasty to eat which doesn’t take much effort, you really enjoy your meals. No worries about coming up with something every day or spending a ton of time.

Health
Sugar

How Sugar has the Same Effect as Drugs on Our Body

If you take a look at the top 10 global causes of death, almost all of them are directly or indirectly caused by consuming sugar or sugar related products. For example, sugar is the leading cause of diabetes, and diabetes can cause tuberculosis. About 15% of tuberculosis cases globally can be linked to diabetes.

There is no surprise that sugar is your foe. It may have never been seen as a drug, but it’s as dangerous as cocaine. By the way, studies show that sugar is more addictive than cocaine. A study conducted by the Queensland University of Technology found that consuming a lot of sugar boosts your dopamine levels as much as cocaine does and once it falls down, you want that dopamine level again, so over time you will get addicted to it.

The problem is, even if you are staying away from sugar, you are probably consuming more sugar than you should because companies add sugar to almost everything you consume.

Sometimes you might read the description of every item you buy, and notice that there is no sugar mentioned, but the trick is that there are several other names of sugar that you have never heard of. Just have a look inside your fridge, you won’t be able to find any sugarless products.

You can add sugar into anything to make it taste better. Even ketchup, oatmeal, candies, yogurt, cereal have a lot of sugar. One of the main reasons why fast food is unhealthy is because it is has a high sugar level. Take a look at soda, it can have almost 9.5 teaspoons of sugar.

Thus, sugar is definitely a leading cause of diseases such as type 2 diabetes, heart diseases, cancer, tooth decay, obesity, etc. Consuming more sugar products have the same effect as that of cocaine. Some studies support the theory that high-fat or high sugar foods stimulate the brain in the same way that drugs do. They concluded that sugar and drugs have similar response to the brain’s reward system, both releasing dopamine and other pleasure-inducing chemicals. It can heavily alter your moods, possibly to induce rewards and pleasure. The unnatural reward of consuming sugar can override our self-control mechanism and as we get used to this feeling we need more to get the same responses, leading to addiction.

Along with diabetes and obesity, sugar can be very bad for your health affecting your metabolism, impaired brain functions, and can also lead to heart diseases and cancer.

Thus, eating too much sugar is one of the worst things for your body. Fortunately, there are some steps you can take to limit your sugar content. It is very difficult to cut down sugar entirely, but small steps can be taken by lowering the amount of candies, junk foods, and soft drinks from your diet. You can also replace sugar with healthier alternatives such as honey.

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Ice cream

What Foods you must Avoid at Night?

Now for a majority of people especially the night owls, snacking onto some nighttime nosh can be one their most favourite things to do. But one must be very careful while choosing what they eat at night. Although it is always considered wise not to indulge into late night dining if you make sure that you are not committing one of those mistakes that we are going to mention here below –

Ice cream

Ice creams are on the top priority for people who like snack onto something at night. It is one of the most pleasant and relishing of them all. But you should consider changing your thoughts about it. Ice creams are generally loaded with fat, also all of that sugar that you intake may pump up your energy right before you were going to sleep. Now the thing is these things will send confusing messages to your body clock thus disturbing your entire system.  So it is highly recommended to stay away from ice creams at night.

Celery

Now often people things that since celery is considered to be healthy, it is totally fine to consume them at night.  But people forget to pay attention to the fact that celery is a natural diuretic thus it elevates the urination rate. This will tend to make you pee more than which is usual. So the best thing to do is to avoid celery at night to have a sound uninterrupted sleep.

Pizza

This is considered to be the all time favourite of people belonging to any generation. And in recent times, having pizza at night as a snack has become the new ‘cool’. Now pizza isn’t at all a light meal. So it is quite understood that your tummy has to do a lot of work to digest it while all your other body part are resting. All of this may result in an imbalance in your body system. Also the layer of tomato sauce that makes your pizza so savory will only increase the level of acidity in your body. Infact the high fat meats and cheese may give you heartburn and that surely is not something that you would want to have as a wakeup call. So wake up before it’s too late and ditch those high fat pizzas at night.

Pasta

One of the most favourite dishes among the youth is pasts and people simply love to have it at night. Now pasts have straight carbohydrate. But when you go to sleep right after eating it, all of those turn into fat. And to top it all the extras cheese, oil, tomato sauces and the heavy creams that you add to it, makes things worse.  It plays with your blood sugar level, thus results into delayed sleep and will keep your awake at night.

Conclusion

Thus no matter how appetizing these may look to you at night, do not ever give into it.  Having a good health and a fit body is one of the most important assets that you can have so embrace it and avoid easting the above mentioned foods at night.

Fitness, Health
Fitness tracker

Fitbit Charge 3 Review – Do You Need It or Not?

Fitbit charge 3 launched in 2018 is an upgrade to the existing Charge 2 model that was launched in 2016. These are fitness trackers that can be worn all day every day to better gauge your health.

Charge 2 Features

  • Heart Rate Monitor- The device measures your heart rate at all times when you are wearing it, be it normally, walking, intense workout or any other time. Modes like normal, calorie burning, fat burning etc can be set
  • Sleep Monitor- It monitors sleep and recognises the various sleep stages giving you a better look into how well you sleep
  • Sleep Stages- The device recognises 4 sleep stages including awake, REM, light and deep sleep
  • Reminders- There are reminders to sleep, move around, alarms
  • Breathing Sessions- The device goes through with guided breathing exercises to relax you whenever you are agitated
  • Steps taken- It can track the number of steps that you have taken throughout the day and resets at midnight. The daily goal is set at 10000 steps and can be changed
  • Calories burned- Since pretty much everything is being tracked, the calories burned in walking, exercises etc can also be tracked
  • Distance covered- The device is connected with GPS via phone and can tell how much distance you have travelled
  • Floors climbed- It can detect when you climb stairs and tell you how many floors you’ve moved
  • Exercise tracker- The device recognises several forms of exercises and the time duration they’re done for thus. Making the calorie counter more effective
  • Notifications- Once calibrated with phone, all your notifications can appear on the device itself

What’s New in Charge 3

  • Waterproofing- The new model is waterproof and recognises swimming as an exercise
  • Bigger Display- A bigger display makes for a better experience when it comes to analysing tracker data
  • Brighter Display- Brightness has also increased the analysing experience
  • Flexible Band- The band is better suited to be worn on the wrist as compared to the previous design making it more comfortable to users
  • Lighter- The device is overall lighter in appearance and weight

What’s Missing

  • Colour- The band are still monochrome and could have better variants
  • GPS- There is still no inbuilt GPS in the device which would help tremendously
  • Charger- Only the proprietary charger can be used to charge the device

If you already have the Charge 2, and really want to swim and track it in your exercise routine, the Charge 3 is suggested. Moreover, the better screen display is sure to help you read data more clearly without much difficulty as the bigger screen has seen to the problem of letter huddling together in previous versions making them nearly incomprehensible.

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Travel health

5 Easy Steps To Improve Your Health

Introduction

Improving your health requires will and determination but it shouldn’t be that difficult. There are a lot of simple things you can do that does not require massive effort, money and time. It is all about substitutions and what you can incorporate in your everyday living. So let’s start.

Stay Hydrated

Our body mostly consist of water so we need to make sure we drink enough water throughout the day. This is one tip mostly forgotten yet very simple to do.

Keep a bottled water near your bed so that when you wake up, you can immediately drink it and replace what was lost during your sleep time. Though idle when sleeping, it makes the blood thicker. So to relieve the pressure, drink water immediately after waking up.

It is also advisable to drink a glass of water before each meal. This will make you feel full and tends for you to eat lesser.

Hit The Sack Early

Lack of sleep is the same as dehydration It doesn’t give you obvious symptoms but you will feel the  toll on your body. Although there are also obvious ones like not being able to focus, getting tired easily or being cranky.

Try to sleep an hour early. Turn off all gadgets or TV to help go straight to sleep. Getting  enough sleep will help you give better performance and productivity in your daily tasks. You can also take naps at noon or on the afternoon, after class or work, to help you regain your energy.

You also have to consider the quality of your sleep and not just the length of it. Try not to eat 2-3 hours before bedtime. You should also avoid too much water intake or anything with caffeine.

You cal also use a sleep mask or ear plugs in case your neighbors are too loud.

Practice Stretching

Normally you would spend 8 hours sitting at your office desk or during in-between classes. You should take a break from sitting by standing or stretching every 30-minutes. Our body is not designed for sitting constantly.

This will also prevent over burn from what you’re doing and will refresh your sharpness as well.

Train With Giant Sets

This next tip would be for already gym-goers. There is nothing wrong nor is it unhealthy to have big guns but you can work out by doing giant sets.

By doing this, you will keep your heart rate racing throughout the whole giant set which is

excellent for losing body fats, endurance, and most importantly for overall health than a regular set-rest-set-rest scheme.

For beginners, you can start by having a 15-minute walk or practicing deep-breathing and meditation.

Measure Your Body

To know what’s best for you, you must know first what your measurements are. Write down your numbers–step on the scale or measure your waist line one day at a time until you see your desired results.

But then again, weighing scales and tape measures will not give you your total body composition. You can try something like a DEXA scan. This will help you know the exact amount of

body fat you carry, your bone density, muscle mass, and other useful information that will give you a better idea what you need to change.

You may also visit a doctor to undergo blood tests and gain some advise of what food to eat that would best fit your diet.

Conclusion These tips are truly very easy and there is no excuse for you not try them. One step at a time that you may include in your daily routine until you have everything on the go. This is your road to a healthier you.