August 2022

Tuesday, August 16, 2022

Improving Your Mental Health Is Simpler Than You Think

Taking care of your mental health might not be a top priority for many, but it should be. While physical health tends to be talked about more, mental health is just as important. In fact, mental health plays a big part in your physical health and overall wellbeing. It only makes sense, when you think about it. All the same, taking care of your mind is a crucial part of maintaining a healthy lifestyle. Mental and physical health go hand-in-hand. One cannot be fully achieved without the other. Improving your mental health might sound like a daunting task, but it’s much simpler than you’d think, and we’re here to explain just how you can improve your mental health so you can live your best life.

Make Sure To Get Enough Sleep

It goes without saying that sleeping the right amount is vital for both your physical and mental health. Not getting enough sleep can have a serious effect on the body and mind. From a weakened immune system to mood swings, lack of sleep takes a toll on your mental and physical health.

Be Thankful

This might sound easier said than done, but being thankful for what you have will truly transform the way you look at things. To get started on adjusting your perspective, write down three things you’re thankful for every day. It can be anything, from the fact that you ate your favorite meal for dinner or you were able to take a walk outside. Every little thing counts. With time, you’ll train your mind to look at the positive rather than the negative. Ultimately, this will help you appreciate your life so much more.

Exercise

Tying in with physical health, exercising is excellent for your mental health as well. Working out does more than strengthen the muscles; it releases stress-relieving and mood-boosting endorphins before and after. That’s why exercise is a great antidote for anxiety, stress, and even depression. You don’t have to go overboard. Start small by going for a short walk after work. Maybe take the stairs instead of the elevator. The best thing to do is to aim for 30 minutes of exercise daily.

Get Some Sun

Getting enough sunlight is more important than you’d think. Sunlight is a great source of vitamin D. It’s a crucial vitamin for our bodies and brains. Vitamin D helps the brain release chemicals that improve our mood, like endorphins and serotonin. Not to mention, this vitamin is important for maintaining a healthy immune system as well. Just be sure to keep your skin and eyes safe when you’re out in the sun.

Manage Stress

Oftentimes, stress is unavoidable, but knowing what triggers your stress and how you cope is the key to maintaining good mental health. Try managing your responsibilities and worried by making lists or schedules to help you resolve each issue. By breaking down your worries and stress and writing them all down, you’ll be able to have a clearer picture of it all and find solutions more easily. Of course, try not to avoid problems. Rather, tackle them head-on.

Do Something You Enjoy

Make time to do something fun that you enjoy. Whether it’s going for a walk, painting, watching a TV show, or anything else, setting aside time for yourself is very important to maintain a good mindset. When you don’t do anything that you enjoy, it can be easy to become irritable and unhappy over time.

You Can Become A Runner – Even If You Hate Running

As someone who hates running, you probably don’t understand how there are people who can actually enjoy it. Genuinely, it’s baffling to see so many individuals going out, day in and day out, for a long jog or run around the neighborhood. How do they do it? They make it look so easy, but whenever you try doing the same, you’re faced with burning lungs, aching legs, and leg cramps. If you’re looking for a way to make this change and become one of those people who love running, this article is just for you. Instead of getting disheartened each time you try running, it’s time to come up with a solid plan to get you in the game. After all, running is the most accessible form of exercise and has a wide array of benefits.

Start with Walking

If you’ve never gone running, it’s important to ease into a consistent routine by walking for about 20 minutes three times a week. From there, progress your walks into run-walk interval workouts. Start off with 20 minutes four times a week, then bump it up to 30-35 minutes a session. Doing this will help minimize the risk of injury while also making the entire process more enjoyable and less daunting. Gradually increase the number and duration of running intervals to make progress over time. For instance, if you’re starting out with 20-minute workouts, alternate between running for 30 seconds and walking for 90 seconds. Once you’re more comfortable with that, alternate between 60 seconds of running and walking. Eventually, you’ll work your way up to a non-stop run.

FitnessHot

You Can Become A Runner – Even If You Hate Running

Hannah E Published on 03/11/2021

You Can Become A Runner - Even If You Hate Running

You Can Become A Runner – Even If You Hate Running

Start with Walking

Use Your Breath

You might know how to run, but you need to figure out what kind of pace you can hold – this will change everything. Almost always, new runners tend to run too fast and burn out. You might think of running as a speeding sport, but you need to allow yourself to slow down. To control your pace, take note if you’re gasping for breath. The goal is maintaining a speed at which you can easily speak or even sing. The whole idea is to finish runs still wanting to do more or go a little faster. It will make it easier to go running next time since you feel like you have more to accomplish. All the same, keep in mind that running will still feel a little uncomfortable at first. Just know that it gets better!

Don’t Run Every Day

One mistake new runners tend to make often is going too hard, too fast. While practice and repetition are the keys to fitness success, each run puts stress on your muscles, bones, joints, and ligaments, forcing them to adapt by growing stronger and more efficient. As the saying goes, too much of anything is bad – even if it’s good. Going overboard with running can lead to a higher risk of injury. The trick here is to find the balance where you run enough to spark changes but also give your body time to recover. Start with three runs a week – any less won’t help you progress as much. After six weeks of three weekly runs, then you can add a fourth running day. Doing this will allow you to keep the consistency without overloading your body.

Focus on the Minutes, not the Mileage

It’s up to you how to measure your runs, but thinking in time as opposed to distance will be less daunting. Setting out for a 30-minute run will give you more wiggle room when you want to take things slow rather than saying you’ll run three miles. Unless you’re training for a specific racing goal, focus on the duration of your run. It will help with consistency and keep you from focusing on your pace too much. After all, the goal is to keep going out on runs, not feel discouraged or overworked.

10 Quick and Healthy Vegetarian Snacks

Selecting nutritious snacks to enjoy throughout the day is a key component of any healthy diet — including vegetarian diets.

Unfortunately, many quick and convenient snack foods offer little in terms of nutrition apart from extra calories, sodium, and added sugar.

Still, finding vegetarian snack options that are easy, portable, and nutritious doesn’t have to be a challenge.

Here are 10 quick and healthy vegetarian snack ideas.

1. Nut butter with fruit

Pairing your favorite fruit with nut butter makes for an easy, filling, and quick plant-based snack that you can enjoy anywhere.

Fruits like apples, bananas, and strawberries are loaded with antioxidants and high in fiber that helps keep you feeling full between your main meals (1Trusted Source).

Meanwhile, nut butters — like almond, peanut, or cashew butters — deliver a hearty dose of satisfying protein and healthy fats.

2. Cheese sticks

Cheese sticks are a portable and convenient snack perfect to help curb cravings on the go.

Though the exact nutrient profile varies based on the brand and type of cheese, cheese sticks typically supply 5–7 grams of protein in a 1-ounce (28-gram) serving.

Protein is the most filling macronutrient, making cheese an excellent choice for a satisfying vegetarian snack (2Trusted Source).

This snack is also a good source of calcium, a key mineral that helps strengthen your bones and teeth (3Trusted Source).

3. Bell peppers with hummus

Bell peppers with hummus are a healthy, plant-based alternative to traditional chips and dip.

Bell peppers not only provide the same satisfying crunch as chips or crackers but are also lower in calories and contain more fiber, vitamin C, and vitamin A.

Plus, dipping them in hummus can help boost your intake of protein and fiber while keeping your calorie intake low.

4. Roasted chickpeas

Chickpeas are loaded with protein, fiber, and vitamins and minerals like manganese and folate.

Best of all, roasted chickpeas are easy to make at home by tossing cooked chickpeas with olive oil and your choice of spices or seasonings prior to baking them at 400°F (200°C) for 20–30 minutes.

Cayenne pepper, garlic powder, chili powder, cumin, cinnamon, and nutmeg are all tasty options to help spice up your chickpeas.

5. Popcorn

Popcorn is a nutritious, low-calorie snack that is a great source of the minerals phosphorus, magnesium, and zinc.

It’s also high in manganese — a mineral involved in digestion, immune function, energy production, and brain health (4Trusted Source).

Be sure to select air-popped popcorn rather than pre-packaged or microwave varieties, which are usually packed with extra calories, fat, and sodium.

For extra flavor, try seasoning your air-popped popcorn with paprika, onion powder, vegetarian Parmesan, or parsley.

6. Nuts

Nuts — like almonds, walnuts, cashews, and pistachios — provide a wealth of important nutrients, including heart-healthy fats, fiber, protein, magnesium, iron, and calcium.

In addition to being incredibly nutrient-dense, research shows that adding nuts to your diet may reduce your risk of heart disease, high blood pressure, diabetes, and certain types of cancer like colorectal cancer (5Trusted Source).

However, keep in mind that nuts are high in calories, so enjoy them in moderation and stick to about 1 ounce (28 grams) at a time as part of a healthy diet.

7. Yogurt with fruit

Rich in protein, calcium, vitamin B12, and potassium, yogurt is an excellent vegetarian snack option.

Combining yogurt with apples, berries, bananas, grapes, or your favorite type of fruit can also help bump up your intake of fiber, vitamin C, and disease-fighting antioxidants (6Trusted Source).

Look for plain, unsweetened varieties to minimize your intake of added sugars and use a little cinnamon, honey, or maple syrup to naturally enhance the flavor.

8. Kale chips

Kale chips are an easy and delicious way to squeeze a serving of leafy greens into your daily diet.

Kale is an especially good source of vitamins C and A — important nutrients involved in immune function and disease prevention (7Trusted Source, 8Trusted Source).

Try making kale chips at home by tossing kale with olive oil and sea salt, then baking at 275°F (135°C) for 15–20 minutes until crisp. Watch them closely, as they can easily burn.

9. Cottage cheese

Made from the curds of cow’s milk — which are coagulated milk solids made by adding an acid to milk — cottage cheese is a high-protein dairy product rich in phosphorus, selenium, and vitamin B12.

It’s also a great source of calcium, an essential nutrient that plays a central role in bone formation, muscle function, and hormone secretion (9Trusted Source).

Cottage cheese has a mild flavor that can be enjoyed on its own or paired with fruits like bananas, melon, berries, and pineapple.

Alternatively, you can pair cottage cheese with olive oil and a sprinkle of salt and black pepper for a vegetarian-friendly savory snack.

10. Green smoothies

Green smoothies can be a quick and convenient way to fit a few extra servings of veggies into your diet while ramping up your intake of fiber, vitamins, minerals, and antioxidants.

Though green smoothies are usually made with leafy greens like kale or spinach, other fruits, veggies, and ingredients can be added as well. For example, try carrots, celery, beets, berries, bananas, chia seeds, or flax meal.

You can also mix in vegetarian protein powders like whey, pea, hemp, or brown rice protein. These can keep you feeling full for longer and support muscle growth and blood sugar control (10Trusted Source, 11Trusted Source, 12Trusted Source).

Jaipuri Aloo Pyaz Ki Sabzi Recipe Using Preethi Electric Pressure Cooker

Give this simple one pot Jaipuri Aloo Pyaz Ki Sabzi Recipe a try, that's made super simple in an electric pressure cooker. You can serve Jaipuri Aloo Pyaz Ki Sabzi Recipe along with a hot tawa paratha and boondi raita for a quick weeknight dinner.

Jaipuri Aloo Pyaz Ki Sabzi Recipe is a semi dry sabzi made from baby potatoes and pearl onions in a masaledar tomato based gravy which gives it a tangy and spicy flavour. Jaipuri Aloo Pyaz Ki Sabzi is a traditional recipe from the state of Rajasthan and is usually made during festivals and for feasts.

We made the Jaipuri aloo Pyaz ki Sabzi in Preethi Electric Pressure cooker.The Preethi electric pressure cooker is like an instant pot which helps making quick and easy food especially for working professionals who are hard pressed for time. The best part about cooking in the Electric Pressure Cooker is that the Jaipuri Aloo Pyaz Ki Sabzi gets done on its own, without the need to monitor the number of whistles etc. This gives you time to do other things while the food is getting cooked.

Serve the Jaipuri Aloo Pyaz Ki Sabzi along with Tawa Paratha and Panchmel Dalfor a delicious Sunday lunch.

Ingredients

2 cups Baby Potatoes , boiled & peeled

1 cup Pearl onions (Sambar Onions)

6 cloves Garlic , finely chopped

1 inch Ginger , finely chopped

2 Green Chillies , slit

1 Bay leaf (tej patta) , torn

1/2 cup Homemade tomato puree

1/4 cup Curd (Dahi / Yogurt)

1/2 teaspoon Turmeric powder (Haldi)

1 1/2 teaspoon Kashmiri Red Chilli Powder

1 teaspoon Coriander Powder (Dhania)

1 teaspoon Garam masala powder

Salt , to taste

Coriander (Dhania) Leaves , handful,finely chopped

1-1/2 tablespoons Mustard oil , for cooking

How to make Jaipuri Aloo Pyaz Ki Sabzi Recipe Using Preethi Electric Pressure Cooker

To begin making the Jaipuri Aloo Pyaz Ki Sabzi, preheat the pan of the Electric pressure cooker by turning on the saute mode.

To choose the Saute mode in the pressure cooker press the Menu Option and keep pressing the plus button till you reach P-15 which is the Saute Mode.

Allow the pan to preheat for about 4 minutes. Once done add the mustard oil and allow the oil to get hot.

Once the oil is hot add the bay leaf, garlic, ginger, green chillies, baby onions and saute the onions until lightly brown.

After the onions have turn slightly brown add the baby potatoes and roast the potatoes for 3 to 4 minutes.

Once done add the tomato puree, curd, turmeric powder, chili powder, coriander powder, garam masala and salt to taste. Stir well to combine and saute for another 2 to 3 minutes.

Cover the pressure cooker and move the Pressure Valve in the "pressure position". Press keep warm on the electric pressure cooker, then press menu button. Keep pressing the plus sign button till you reach P-12 which is the gravy mode. The timer would run for 15 minutes.

After the time is up and the pressure has released naturally from the Electric pressure cooker open the pressure cooker and stir in some chopped coriander leaves.

Transfer the Jaipuri Aloo Pyaz Ki Sabzi into a serving bowl and serve hot.

Serve the Jaipuri Aloo Pyaz Ki Sabzi along with Tawa Paratha and Panchmel Dalfor a delicious Sunday lunch.

Besan Chilla | Chilla Recipe (Quick Gram Flour Pancakes)

Besan Chilla or Besan Cheela is a delicious and healthy savory Indian pancake recipe made with nutty gram flour (besan), sweet onions, tangy tomatoes, fragrant spices and herbs. Fill the batter with your favorite grated vegetables to make your meal more nutritious, and serve as a quick breakfast, brunch, or even as a late-night snack.

What is Chilla

Chilla or cheela is the Indian version of a pancake. Made with various cereal or lentil flours, they can be savory or sweet.

In the Indian cuisine, there are many variations of chilla that are prepared. Chilla is also referred to as ‘puda’ or ‘pudla’ in other parts of India.

Besan Chilla is a savory version made with gram flour, which is simply ground black chickpeas without the husks or skins.

In Hindi, besan is gram flour and chilla is a pancake. So you see the word ‘besan chilla‘ exactly translates to gram flour pancake.

You can make Besan Chilla either crisp or soft. If you spread the batter thickly, you get a soft chilla. If you make a slightly thin batter and evenly spread it, you get crispy besan chilla. Adding more oil also helps in making the chilla crispy.

besan Chilla can be on your breakfast or snack menu as a healthy protein-rich pancake for yourself and your family.

About This Besan Chilla Recipe

The besan chilla recipe is a breeze to make and comes together in 30 minutes right from the preparation to cooking the pancakes.

Because I actually make besan chilla, or besan ka cheela, often, I was surprised when I realized I never managed to add my recipe — so here is my go to traditional besan chilla recipe that I’ve been cooking for years!

I remember making besan cheela in my teenage years for myself and my sister as our evening snack. Both of us would relish it with some white bread and tomato ketchup. Those were the days!

A basic chilla recipe would include just the spices, no onions or tomatoes. There are a number of different variations that can be done to a basic chilla recipe because it really is a very adaptable and customizable dish.

I love to add both onions and tomatoes in my chilla recipe. Onions give a nice crunch and that light sweet taste, while tomatoes add so much of tang and some umami.

In fact if you like, you can increase the tomatoes in my recipe. I assure you the chilla will still taste fabulous.

How to Make Besan Chilla

Preparation for the Batter

1. First, measure 1 cup of gram flour (besan) and pour it into a mixing bowl. Replace gram flour with chickpea flour if you do not have it.

2. Next, add in your chopped veggies and herbs. It’s important to make sure all of these ingredients are FINELY chopped, otherwise, it becomes difficult to spread the chilla in the pan.

Here are the ingredients you should include in this step:

¼ cup finely chopped onions

¼ cup finely chopped tomatoes

½ teaspoon finely chopped ginger

¼ cup finely chopped coriander leaves (cilantro)

½ teaspoon finely chopped green chilies or serrano peppers

NOTE: If you’re cooking besan cheela for smaller children, I’d recommend leaving out the green chilies and red chilli powder altogether. On the other hand, if you prefer more heat, you can add up to ⅔ teaspoon of the finely chopped chilies.

3. Then it is time to mix in the spices, including 2 to 3 pinches of turmeric powder, ½ teaspoon carom seeds (ajwain) and ¼ teaspoon red chili powder. Also add salt as per your liking at this step.

NOTE: If needed, you can substitute cumin seeds in this besan chilla recipe if you do not have carom seeds or omit them completely. Carom seeds help in digestion and also give a good flavor to the chilla.

4. Before you start to stir or combine your ingredients, first add half a cup of water to the besan cheela mixture.

Make Chilla Batter

5. Next use a wired whisk to combine all of the besan chilla ingredients. Then, add an additional 1 to 3 tablespoons of water, depending on the quality and texture of the besan.

TIP: Coarsely ground besan will need more water than finely ground besan.

6. Continue whisking until the batter has a smooth, flowing consistency. There shouldn’t be any lumps, so make sure to break those up while mixing the batter.

Make Besan Chilla

7. Finally, you can begin cooking your besan chilla! I use a tawa (flat, round-shaped pan) to cook my besan cheela, but you can also use any well seasoned frying pan or a cast iron skillet or a non-stick pan.

Whichever type of pan you’re using, heat it on a low to medium-low heat and ladle batter onto the center, much like making pancakes.

If you’re using iron skillet or tawa or a steel frying pan, let the pan become medium-hot and spread a bit of oil on it before adding the batter. Take a ladle or ¼ to ⅓ of a measuring cup full of the batter and pour on the pan.

8. Next, gently use the back of the ladle or measuring cup (if you have used one) to spread the batter. Make sure you are spreading the batter gently so that the chilla does not break.

9. Then continue to cook the chilla on a low to medium-low heat until the top begins to look cooked or you start seeing some air-pockets.

10. Additionally, you can drizzle oil (about ½ to 1 teaspoon) on the chilla at the edges and all around while it is cooking to help it not stick to the pan.

In fact for a crispy chilla, you need to add more oil on the pan or skillet before pouring the batter.

11. Next continue to cook until the base gets light golden.

12. Then it’s time to flip your besan cheela and cook the other side.

13. Then continue cooking until you see golden spots on the besan chilla. Cook your besan chilla evenly and well. You can flip the chilla once or twice for even cooking.

14. Finally, fold your besan chilla and serve them while they’re hot! Continue to make all chilla this way. If you make a larger batch, then cook chilla on two pans or skillets.

7 Outstanding Health Benefits of Apples

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.

Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.

Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois.

3. Apples Can Support a Healthy Immune System

Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.

According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.

Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.

4. Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.

In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.

Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

5. The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.

A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.

The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.

And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.

Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.

According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.

At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

7. Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer's disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

10 Easy Egg Recipes

Tired of bland cereal or fruit smoothies for breakfast? I have 10 egg recipes that will give your morning meal an upgrade!

Eggs are among the most-loved pantry ingredients, and it’s easy to see why.

Besides being affordable, eggs are a great source of protein, vitamins, and minerals.

Eggs are easy to prepare, too! Best of all, there are tons of creative ways to include this nutrient-dense ingredient in your breakfast (or brunch).

Ready to find your new morning mealtime favorites? Let’s go through these egg recipes, one by one!

Eggs are among the most-loved pantry ingredients, and it’s easy to see why.

Eggs Benedict with Fresh Herbs

Besides being affordable, eggs are a great source of protein, vitamins, and minerals.

Eggs are easy to prepare, too! Best of all, there are tons of creative ways to include this nutrient-dense ingredient in your breakfast (or brunch).

Ready to find your new morning mealtime favorites? Let’s go through these egg recipes, one by one!

1. Baked Egg Boats

These egg boats aren’t just pretty to look at. They’re fun to eat, too! The best part? They’re super easy to make.

All you have to do is bring out some sourdough baguettes. Make a V-shaped hollow in the center of each loaf, then put in all the ingredients.

Once baked, every bite of these egg boats will give you a tasty combination of eggs, pork belly, cheese, and onion.

2. Poached Egg and Avocado Toast

Creamy, drippy, soft yolks on top of avocado toast — this is the kind of breakfast I could eat all day long.

If you have already perfected the art of poaching eggs, you can make this yummy, healthy breakfast in 10 minutes or less.

Sprinkle some parmesan cheese and fresh herbs on top, then serve with fresh quartered tomatoes for a hearty meal.

3. Breakfast Frittata

Frittata is an Italian egg-based dish that you can fill with just about anything. Yup, even leftovers! So, for this recipe, you can unleash your creativity.

Depending on the frittata’s filling, you can serve this dish any time of the day.

For instance, load it up with some protein and veggies to make a fabulous brunch meal.

The secret to making an excellent frittata is to build layers of flavors. How do you do that?

Simple. Just season the add-ins (veggies or meat) and eggs separately.

4. Smoked Salmon Scrambled Eggs

If you love all things savory, then you’ll want this dish on your breakfast plate immediately!

Fortunately for you, this recipe is quick and easy.

All it takes is cooking basic scrambled eggs and adding pieces of hot smoked salmon.

Serve with avocado toast or a crunchy kale salad for a filling breakfast.

Eggs are among the most-loved pantry ingredients, and it’s easy to see why.

5. Breakfast Grilled Cheese With Scrambled Eggs

This egg and grilled cheese mash-up is one of the best offerings at Du’s Donuts in NYC.

The recipe yields something quite similar to a grilled cheese sandwich, only better. Fluffy, soft eggs lie underneath a slice of creamy American cheese.

If you haven’t had eggs and cheese together, seriously, you have to try this sandwich!

6. Breakfast Egg Muffins

Like a frittata, these egg muffin cups are so versatile. You can use any ingredients you have on-hand.

While this recipe creates muffins with bacon strips and veggies, you can make yours 100% vegetarian or meaty, if you like.

For a healthy grab-and-go breakfast, I’m sure these egg muffins are well worth the 30 minutes of your time.

7. Baked Avocado Egg

Remember the baked egg boats a while ago? This is another version that you’ll love.

Instead of French baguettes, you’ll bake the eggs and other ingredients inside fresh avocados.

Baked stuffed avocado is a must-have if you want a delicious breakfast with an impressive nutrient boost.

It’s all thanks to the quality protein from eggs and tons of fiber from avocados.

8. Savory Cheddar Oatmeal with a Fried Egg

Who says oatmeal should always be sweet? Not me, ever since I tried this savory cheddar version.

Of course, everything’s better with eggs. For this recipe, you’ll just need to fry the egg and put it on top of the oatmeal.

Meanwhile, the oatmeal itself has cheddar cheese, red peppers, and onions. It’s a perfect combination for a pleasant, savory taste.

9. Ham and Egg Casserole

This oven-baked meal holds a classic breakfast combination: ham and eggs! Add the oh-so-yummy cheese, and you won’t be able to get enough of this meal.

For this recipe, you’ll just need to follow the foolproof dump-and-bake method. So really, there’s not much work to do.

Bake the ham and cheese in a custard of eggs and milk. This breakfast is simple but flavorful!

10. Copycat Carl’s Jr. Breakfast Burger

Get a taste of the most epic breakfast burger without leaving your home. Introducing: the copycat recipe of Carl’s Jr. Breakfast Burger.

Imagine a pair of glorious seeded buns packed with crispy bacon, American cheese, scrambled eggs, hash brown, and seared beef patty.

Ah, just thinking about it makes me hungry!

With this recipe, you can whip up THE breakfast of champions any time of the day.

How Mental Illness Can Impact Heart Health, According to New Research

When people experience mental illness, it implicates both the head and the heart, according to new research. The link lies in how well our hearts adjust to external stressors. For people with poor mental health, this link is severed which impacts cardiovascular health.

The study, published in BioMedical Engineering Online, is the latest to show the physical effects of mental illnesses. Researchers conducted a review of research on the effects of mental illness on blood pressure and heart rate: “We reviewed 12 studies on people with anxiety, depression, and panic disorders and found that, regardless of age, mental illness is significantly associated with greater blood pressure variations during the day,” Dr. Renly Lim, author of the study, said in a press release.

The association lies in how the heart responds to stress: the ideal is for our heart beat to be flexible and resilient to changes. But when someone suffers from poor mental health, the heart is not able to align with the changes. As a result, faulty blood pressure and heart rate variations arising out of mental illnesses could lead to long-term complications.

Lim explained that a healthy heart doesn’t beat rhythmically like a metronome — contrary to popular expectations. A heart rate is described as the number of times the heart beats per minute; but heart rate variation (HRV) is defined as the time between two heartbeats, which should change in different circumstances. “What we aim for is not a constantly changing heart rate but a high heart rate variation. This is achieved through a healthy diet, exercise, low stress, and good mental health,” Lim added.

A high HRV is desirable because it indicates that the heart is reacting appropriately to external stimuli and psychological stress to withstand them. But people with chronic stress and mental illness, researchers found, have a poor stress response — characterized by low HRV. Low HRV occurs when a person is in fight-or-flight mode, according to Science Daily.

Rising Fashion Brands to Shop This Fall

There’s never an easy time to build a new fashion label. But these rising brands made big moves—like making their runway debuts or launching a new womenswear category—in the midst of a global pandemic. Fashion in 2022 isn’t about being on trend so much as it is about having a deeply original sense of personal style. And so, these designers go their own way, offering unique looks that suit every individual style personality.

Love fresh takes on tailoring? Check out Sukeina’s origami folds, Interior’s asymmetrical cuts, Puppets and Puppets’ fruit prints, or Saint Sintra’s trompe l’oeil bows. Handcraft and one-of-kind upcycled pieces more your thing? Diotima does its crochet work with artisan partners in Jamaica, while Sindiso Khumalo teams weaving, printing, and embroidery workshops in South Africa and Burkina Faso. Meanwhile, Conner Ives, Jawara Alleyne, and Dauphinette turn deadstock fabric into treasure. Searching for the perfect unconventional LBD? Look no further than the daring cutouts and delicate strap details at Maximilian and Nensi Dojaka.

1) Sukeina

sukeina fall 2022

COURTESY OF SUKEINA

Sukeina means “bright light” in Wolof and is the name of designer Omar Salam’s late mother. Salam, who was born in France to parents from Senegal and Mauritania, and was later adopted by an American woman, draws inspiration from his personal history for his signature paneled dresses and separates made in New York using intricate West African braiding techniques. “It sounds a bit cliché, but we are more connected than we know,” he told BAZAAR earlier this year. “The idea comes from that possibility.” For fall, he’s also experimenting with a new origami tailoring technique.

2) Conner Ives

Just two ye
ars out of Central Saint Martins, London-based American designer Conner Ives has a devoted following for his reclaimed patchwork T-shirt dresses (Rihanna is a fan). Eco-responsibility is paramount for the young creative, who designs almost exclusively with deadstock fabric and recycled vintage clothing. He frequently draws inspiration from American female archetypes in his collections, which for fall ranged from Jackie Kennedy to Kamala Harris.

3)Sindiso Khumalo

COURTESY OF SINDISO KHUMALO

An architect and textile designer by training, Capetown-based Sindiso Khumalo believes in the power of handcraft. A 2020 co-winner of the LVMH Prize, she partners with NGOs and small workshops in South Africa and Burkina Faso on woven, crocheted, hand-printed, and embroidered looks, and is excited to expand her retail accounts globally. “There are so many different artisans on our continent, and I’m really just here, as a designer, to try to highlight the work that they do,” she told BAZAAR earlier this year. “An order from Net-a-Porter can literally transform revenue in a community.”

4)Jawara Alleyne

The spirit of punk and DIY is alive and well for the Jamaica-born, Cayman Island-raised, London-based designer Jawara Alleyne, cofounder of Nii Agency with photographer Campbell Addy. His fall runway debut offered a confident—and eco-conscious—approach to showing skin via safety-pinned bits of deadstock fabric that formed spiral shapes as they twisted around the body.

5)Saul Nash

British designer and movement director Saul Nash has had quite an eventful run: In May, just a week after winning the International Woolmark Prize, he picked up the Queen Elizabeth II Award for British Design. Nash’s focus is hybridizing track suits and tailoring—think a suit jacket with zip-off sleeves. Nash likes to show how clothes move IRL, not just stomping up and down a runway, so he always casts dancers for his shows.

How To Remove Pimple Marks Effective Ways

Pimple marks can be a cruel reminder of our skin woes. The best way to ignore getting pimples is by preventing breakouts and a balanced diet. However, there’s much more than just a diet and lifestyle that contribute to pimple marks. These pesky pimple marks can really affect your confidence. But, there are more than one ways to know how to remove pimple marks. If you are looking for effective ways how to remove pimple marks from your face, this essential read will guide you.

What Causes Pimple Marks

Many people mistake acne and pimple as the same thing. While acne is a skin condition, pimples are a side effect of one of the symptoms of acne. Oily skin is one of the most affected skin types due to acne and pimples. The pimples and pimple spots appear, in most cases, as the natural boils on your skin. When your skin cells accumulate dirt, toxins and oil sebum, it leads to clogging of pores. These clogged pores, as result, lead to breakouts and pimples. To know how to remove pimple marks effectively, it is essential that you keep your face clean. Many people suffer from pimples due to hormonal changes. However, no matter what the case is, pimple marks are a dreaded nightmare for all of us.

Types Of Pimple Marks

There are primarily three types of pimple marks. They are usually identified by their appearance on the skin.

1.Tiny ones that become flat and black-ish: These ones are the easiest to clear and often the process is natural.

2.One with the white head: This one tends to scar the sin at a deeper level. Also called the ice pick, boxcar and rolling scars, these kinds of pimple marks look narrower, but have a deep effect. These marks are also due to collagen loss of the skin.

3.Ones that leave red-brown-ish marks: These scars are caused by the cyst and hormonal imbalance, and are often very difficult to leave.

Home Remedies For Pimples

Home Remedies To Get Rid Of Acne Scars And Pimple Marks

1. Orange Peel Powder

full of the goodness of citric acid that helps in lightening the marks and brightening the skin, orange peel powder is a blessing for those who don't know how to remove pimple marks from their skin.

You Will Need

1 tsp orange peel powder

1 tsp raw honey

What To Do

Mix equal portions of orange peel powder with honey. Mix it well to remove all lumps and to make a smooth paste.

Apply this paste on affected areas of your face which are marred by pimples.

Let it stay for 10-15 minutes and wash it off with lukewarm water.

2. Besan

Being one of the most easily available ingredients, besan (gram flour) comes in handy for most skin troubles. Be it to remove pimple marks or to be used as a regular face scrub, besan is full of alkalizing properties, and it has been used as a skin cleanser for years to maintain the skin's pH balance.

You Will Need

1 tbsp of besan

Rosewater

Lemon juice

What To Do

Mix besan, rose water and lemon juice to make a paste of thick texture.

Apply the paste evenly on your face and neck, especially concentrate more on the affected areas.

Let it dry and wash with plain water.

Tips: Do it every alternate day for better results. You can also eliminate lemon juice from the process if you like.

3. Aloe Vera

For flawless, naturally-glowing skin, aloe vera is a perfect remedy. With its antioxidant and anti-inflammatory properties, it helps in curing skin woes like scars, pimple marks and infections. it also relieves the skin of blemishes and aids in healing wounds faster without leaving marks.

You Will Need

Aloe vera gel

What To Do

Extract the gel from aloe leaves or buy organic aloe vera gell or gel-based products from the market.

Apply a thick and uniform layer to the affected area.

Leave it on your face staying overnight.

Tips: Try this daily. With its multiple health benefits, you can apply this to your hair, body and face. You can also drink it to enhance your skin pH balance.

4. Baking Soda

Baking soda is known for its exfoliating and bleaching properties. Regularly use of baking soda helps in getting rid of clogged skin pores and skin marks. Owing to its alkaline nature, this ingredient also helps in restoring the skin's pH balance pH and aids in combatting scars and pimple marks.

You Will Need

2 tbsps baking soda

1 tbsp water

What To Do

Take water and baking soda in a small bowl. Mix well and apply it on your scars.

Let it dry and wash it off after 10-12 minutes

Tips: Try this once a day. Please ensure that you're using baking soda and not baking powder.

5. Lemon Juice

Lemon juice is a natural bleaching agent. With its lightening properties, it can be used to lighten the pimple marks easily.

You Will Need

Fresh lemon juice

Cotton pads

What To Do

Take the lemon juice and rub it gently on your pimple marks and other affected areas. Squeeze the juice from half a lemon.

You can use a cotton pad or your fingers. Make sure your hands are clean.

Let it rest for 10-15 minutes. Wash with lukewarm water.

Tips: Do it every alternate day. Use fresh lemons for effective results.

You must do this once every alternate day.

6. Castor Oil

Castor oil contains vitamin E and omega-3 fatty acids. These enriching elements help in repairing the damaged skin layer by helping in the growth of new skin cells. It also helps in fighting pigmentation, reduces the size of the acne scars.

You Will Need

Castor oil (as required)

What To Do

Take some oil on your fingers and apply it to the affected areas.

Leave it on overnight and wash off the next morning with lukewarm water.

Tips: Since castor oil has a thick consistency, it is imperative that you make sure it has completely washed away.

7. Turmeric

Turmeric is perhaps one of the oldest medicinal herbs that humans know. Its anti-inflammatory and antioxidant properties speed up and lighten acne scars and skin tone. Regular use of turmeric powder on the skin aids in the reduction of pigmentation and also gives a glowing skin tone.

You Will Need

1-2 tsp of turmeric powder

1 spoon lemon juice

What To Do

Mix turmeric powder and lemon juice.

Apply this paste evenly all over your face like a face mask

Leave it on your skin for 30 minutes

Wash it off with lukewarm water

Tips: You must do this once every alternate day. If you don't want your fingers stained yellow, wear gloves when applying the mask, as it leaves a yellowish tint on the skin.

8. Shea Butter

Shea Butter contains anti-inflammatory properties by virtue of it having Vitamin F and other such healthy fatty acids. These elements serve the purpose of reducing inflammation around the scars and injecting moisture into them, which weakens the appearance of said pimple or acne scars.

You Will Need

1 tablespoon of raw shea butter

5 drops of lavender essential oil

3 drops of lemon essential oil

What To Do

Put a tablespoon of raw shea butter in a medium-sized bowl.

Use a whisk to stir the shea butter until it becomes creamy.

Add the essential oils and continue stirring

Tips: Apply the shea butter every night for best results.

Prevention Tips Pimple Marks

Keep your face clean and wash it at least twice a day with a milder face wash.

Exfoliate regularly. It helps your skin to get rid of dead skin cells and helps in keeping the pores clean.

Never go to bed with makeup on.

Use chemical-free makeup remover. use clean cotton pads to remove makeup, as it often ends up leading the pores to clog.

If you are suffering from a breakout, never touch or pop any pimple.

Keep away from direct sun. Always wear sunscreen if you spend a lot of time outdoors.

A healthy diet is the best way to keep breakouts. Eat a lot of greens and drink plenty of healthy fluids for natural skin.

Tips: These home remedies can solve most of your skin woes. however, some serious skin conditions need a dermatologist's opinion. If your pimples or acne don't go away after two weeks, do see a skin specialist. This could also be hormonal. Some scar marks do not fade away with time. They surely do lighten up, but never go away completely. If you are suffering from such a skin condition, take a dermatologist's opinion on pimple marks.

SUJAY PATEL (DAKOR)

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