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BY JOHN MILLER
Everyone around us has some issues that they have to deal with every day. Whether these issues are work-related or related to personal life, they can cause some amount of stress and anxiety in people. Not to mention, the unhealthy life schedule and busy routines can make things worse. It is crucial for all of us to take care of our health, especially our mental health.
Stress and anxiety are two of the most common mental health issues that people suffer from. They can take a toll on the quality of life you lead and may even cause some other health problems. Now, one of the best ways to find relief from stress and anxiety in your life is to take an adaptogen blend supplement.
Adaptogens are basically the herbs that are known for having a number of therapeutic and health benefits. These herbs have been used for centuries in Ayurveda and Traditional Chinese Medicine. In this post, we are going to learn about some of the best adaptogens that can help in managing anxiety and stress in people. So, let’s get started.
One of the most popular adaptogens in Australia for anxiety and stress is ashwagandha. For thousands of years, this herb has been used by Ayurvedic practitioners, thanks to its health benefits.
Ashwagandha has steroidal lactones (known as withanolides) and flavonoids, which promote a healthy response to stress. This herb can boost your mood and enhance your mental health while also strengthening your immune system. In addition to this, it can also increase your energy levels.
People suffering from anxiety and stress also experience a lack of sleep, fatigue, and fluctuating blood sugar levels. But ashwagandha can help people manage all of these symptoms while also maintaining healthy lipid profiles. A great advantage of taking ashwagandha is that it can also help your body recover from the damage caused by stress.
Another very common adaptogen that can be very effective in providing relief from stress and anxiety is holy basil (or tulsi). It is one of the best organic adaptogens that you can use for these two mental health issues.
This adaptogen originally hails from India and is even considered a sacred plant by the Hindus. In fact, in India, tulsi is known as the “elixir of anti-aging.” Tulsi contains antibacterial, anti-inflammatory, and antifungal properties. These properties are effective in providing relaxation and promoting the natural response of the body against stress.
Various studies have proven the effectiveness of holy basil against stress, anxiety, and depression. A small study was published in the Nepal Medical College Journal that showed that this adaptogen could help in improving the symptoms associated with depression.
So, if you are experiencing anxiety, stress, or even symptoms of depression, this adaptogen can be beneficial for you.
The last adaptogen we are mentioning on our list of adaptogens for stress and anxiety is Rhodiola. People have been using the roots of Rhodiola for centuries for a number of health benefits it has to offer. It is even effective in providing relief from anxiety, depression, stress, and fatigue.
Rhodiola is believed to support the nervous system while also enhancing the immune system and energy levels of a person. In addition to this, it can also support the response of the body to physical stressors.
This herb is effective in lowering the levels of cortisol in people while also having a positive effect on brain function.
There are various studies that show that adaptogens can be beneficial for your mental health. You can even incorporate a mushroom adaptogen blend supplement to get relief from anxiety and stress.
(Disclaimer: This is a sponsored article and includes some commercial links.)
Breakfast is the most crucial meal of the day, and starting your day without one is like trying to fly a kite without wind. A nutritious breakfast is essential for children to give them a powerful start to the day and refuel their bodies after sleep, as their brains and bodies are still developing. The most difficult task for parents is to ensure that their children have a nutritious breakfast. About 20-30 per cent of youngsters miss meals; therefore, breakfast for them should be quick, easy, filling, and, most importantly, delicious.
Aditya Bagri, Director at Bagrry's, shares delicious and healthy breakfast options for your kids:
. Wheat Bran Pancakes - Pancakes and waffles are the breakfast of champions (when it comes to fixing our tastebuds), but it doesn't need to be all unhealthy. Wheat bran, along with atta and oats, is a great substitute for maida. Just change the grain and add a lot more fibre and protein to your kid's breakfast. You can sweeten the batter with honey, jaggery, and bananas instead of sugar as well, along with some cocoa powder.
Pancakes and waffles are the breakfast of champions. | Photo by Fernando Andrade on Unsplash
. Quinoa Upma - Like a veggie breakfast -why not add quinoa instead of suji to your kids' Upma? It packs a lot more protein and fibre along with Omega 3 fatty acids.
Like a veggie breakfast -why not add quinoa instead of suji to your kids' Upma? I | Flickr
. Peanut Butter & Wholegrain Toast - An easy peasy peanut butter and toast combo are great for kids. Be sure to use actual wholegrain toast and unsweetened peanut butter, topped with some bananas for sweetness. You can even sprinkle some honey or chia seeds for more crunch.An easy peasy peanut butter and toast combo are great for kids.
An easy peasy peanut butter and toast combo are great for kids.| Flickr
. Oats Idli - Idli's are an all-time breakfast favourite - why not change the base from white rice to Oats along with dal, adding more fibre, more protein and better energy.
Idli's are an all-time breakfast favourite - why not change the base from white rice to Oats along with dal. | Pixabay
. Chocolate Muesli - Chocolate cereals are often laden with sugar. Muesli is a much better choice for older kids, laden with whole grains, nuts, berries, and much less sugar. It gives energy for the whole day and needs no preparation time.
Muesli is a much better choice for older kids, laden with whole grains, nuts, berries, and much less sugar. | Flickr
. Banana Berry Smoothie - If parents are short on time to cook breakfast, portable breakfasts for eating on the go act as an exceptional option. The simplest sugar-free, on-the-go meal for kids is a simple blend of bananas, berries, oats, and a dash of milk. Just blend it all together, and it's got the fuel needed to start your day.
The simplest sugar-free, on-the-go meal for kids is a simple blend of bananas, berries, oats, and a dash of milk. | Flickr
. Overnight oats: These are easy to prepare and way too healthy. Make them in Mason jars the night prior, and let your child customise this dish with their preferred toppings. You need to mix about 1/4 cup (26 grams) of rolled oats and 1/2 cup (120 ml) of your choice of milk in a small Mason jar. Garnish with nuts, shredded coconut, chia seeds, and dried or fresh fruits. As an alternative to cooking them, leave the jar in the fridge and allow the oats to soften overnight.
Oats are easy to prepare and way too healthy. | Photo by Visual Stories || Micheile on Unsplash
. Pumpkin-quinoa porridge: Quinoa is a quick-cooking, gluten-free grain, and this breakfast porridge packs a punch of vitamin A. Boil one part of quinoa with two parts of milk of any type and let it cook for 10 minutes on a medium-low flame. Stir in some pumpkin, cinnamon, and a pinch of nutmeg and allow it to simmer. Top it with brown sugar, chopped nuts, or shredded coconut before you serve it.
Quinoa is a quick-cooking, gluten-free grain, and this breakfast porridge packs a punch of vitamin A.| Wikipedia
. Berry yoghurt parfaits: Layer high-protein Greek yoghurt with fresh berries and a sprinkle of granola for an easy and on-the-go meal. (IANS/ MBI)
Yogurt parfaits can be a great source of energy for both the body and the mind. | Photo by Wesual Click on Unsplash
(Keywords: berry yoghurt parfaits, pumpkin-quinoa porridge, overnight oats, banana berry smoothie, chocolate muesli, oats idli, wholegrain toast, peanut butter, quinoa upma, waffles, wheat bran pancakes, nutritious, food, healthy breakfast, morning, kids)
By Sakshi BakshiThe wedding season is in its full bloom, and almost every one of us has plans. In the spirit of celebration, it feels wrong to turn down our favourite appetizers, meals, and desserts! Our workout schedule and physical activities take a back seat. When it comes to maintaining your weight during wedding season, it can be challenging at times, but with the right amount of food intake and smart choices, it can all be kept in place. Sharing her personal insights on keeping our weight in place during the winter wedding season, Sakshi Bakshi, Founder of Nucros, has a few tips for all those health freaks out there!
- Keep your diet in check: Always make sure keep it light in the day before a heavy night out. This means incorporating as many complex carbohydrates as possible, to keep the hunger in check for a long time while still being low in calories. Fruit and vegetables in the form of salads, soups, smoothies, etc. should be the priority. Stay away from high-fat soups consisting of thick cream and instead indulging in soups with a lot of vegetable content in them.
Incorporate as many complex carbohydrates as possible, to keep the hunger in check for a long time while still being low in calories. | Photo by Myriam Zilles on Unsplash
- Choose lean proteins: While eating out, one should try to consume as much warm and heated food as possible in the winter season. An intake of lean protein, e.g., paneer, soya, dal, etc., for vegetarians and fish, chicken, etc., for non-vegetarians is advised.
- Balance calories: Stick to an easy breakfast and lunch which includes lots of fruit and vegetables. So even if dinner is heavy, the calorie intake for the whole day is maintained because breakfast and lunch balance it out. Eat a small meal before going out so that you don't binge.
- Eat in small quantities: At parties or if you are having a buffet, use a small quarter plate, which allows you to control the quantity better. So, even if you make 2-3 trips to the buffet, it helps in controlling the portions you consume.
- Stay Hydrated: One very important tip she shares is to stay during the dry winter season. Often one does not realise their thirst level in this dry season, which can negatively affect our health and cause problems such as headaches, gut issues, skin issues, etc. Drink at least one glass of water per hour -- around 12 to 16 glasses of water a day. If you are going out and consuming alcohol, she recommends drinking one glass of water alternately with a drink and having only 2-3 drinks of clear spirits with water to keep calories in check. (IANS/ MBI)
An intake of lean protein, e.g., paneer, soya, dal, etc., for vegetarians and fish, chicken, etc., for non-vegetarians is advised. | Photo by Sam Moqadam on Unsplash
Stick to an easy breakfast and lunch which includes lots of fruit and vegetables. | Photo by Tangerine Newt on Unsplash
At parties or if you are having a buffet, use a small quarter plate, which allows you to control the quantity better. | Photo by S O C I A L . C U T on Unsplash
Drink at least one glass of water per hour -- around 12 to 16 glasses of water a day. | Photo by Pratik Gupta on Unsplash
Keywords: eat, smart, wedding, season, hydrated, small quantities, calories, lean proteins, diet
By- BrianJoshua Ronaldo
You believe that your body is a temple, which is why you’re a fanatic in watching what you eat. You want to eat healthy every time.
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But what happens when your work mates and buddies meet as a group, and the group decides to go to Taco Bell? You have to go with them, and you need to keep yourself from berating them about their eating habits. That is, if you want to maintain a friendly relationship with these people.
So, what should you order? To keep it healthy (or less unhealthy, as some pundits might say), you can stick to the following menu items.
The taco section is perhaps among the stars of the show—after all, you’ve got “taco” in the brand name. The menu offers ground beef as the standard filling, but you can always replace that with chicken or grilled steak. Those with vegetarian leanings can even go with spicy potatoes as a replacement for the meat.
Your best bet among the tacos is the Crunchy Taco. You keep the calorie intake to just 170 calories. You just need to replace the standard beef with grilled chicken instead, so you can keep the calorie level down while you get the protein you need.
You can even pass on the cheese, and reduce the calorie intake by another 25 calories. That may not seem much, but all the small reductions add up.
Also Read: A Taste of Heaven: Angel Food Cake
Healthy Taco Salad
You don’t really want to go with the admittedly tasty Fiesta Taco Salad, if you’re mindful of the calories, fat, and sodium. It’s a “salad” only in the most superficial sense.
But if you want a taco salad that’s a bit healthier, just put in the veggies, rice, and beans. Get the meat out, along with the crunchy red strips, sour cream, and cheese. You get a significant reduction of 270 calories. If you think that the resulting taco salad is a bit too bland for your taste, you can always add some pico de gallo or jalapeño peppers, as each addition only adds 5 calories.
When you’re under a strict diet, it can be hard to eat healthy when you find yourself at Taco Bell.
Soft Breakfast Taco
This is also only 170 calories. To put that in perspective, the Breakfast Crunchwrap comes with 650 calories.
With the Soft Breakfast Taco, you can take out 25 more calories by passing on the cheese. Add a side of pico de gallo for more flavor, and that just increases the calories by 5 calories. That’s a grand total of 150 calories—you can get 4 Soft Breakfast Tacos and still not get the same calories as the Breakfast Crunchwrap.
This is a good vegetarian choice, at least compared to the Crunchwrap Supreme. The Bean Burrito comes with 350 calories, 9g of fat, and 1,000mg of sodium. That’s better than the 530 calories, 21g fat, and 1,200mg of sodium from the Crunchwrap Supreme.
You can also ask for your Bean Burrito in the Fresco style. That means you skip the dairy, and all the remaining ingredients in the Bean Burrito are vegan. You get the calorie level to just 330 calories, and you still get 13g of protein. You also get 9g of fiber, and fiber helps you to feel full for a longer time to keep you from craving snacks too soon afterwards.
Shredded Chicken Quesadilla
Get this cheap chicken quesadilla, and you also get 310 calories, 13g of total fat, and 705mg of sodium. That’s practically benign, compared to what you get with the Quesarito. That beef and rice burrito wrapped in cheese quesadilla comes with 650 calories, 33g of total fat, and 1,390mg of sodium.
Order the Shredded Chicken Quesadilla with easy sauce (light chipotle sauce) and cut it down further by 15 calories. You can even forego the sauce entirely and reduce the calories by 30 calories. You can just use hot sauce for some flavor, and hot sauce doesn’t have calories or fat. Or you can go with salsa or pico de gallo which only come with 5 calories.
Try to avoid add-ons, but if you have to have them, then make sure you don’t get the wrong ones. Don’t add on the creamy sauces, chips, and potatoes. They’re just packed with too many calories and too much fat.
Triple Layer Nachos
The nachos at Taco Bell come with really high calorie numbers. But then again, these orders are actually meant to be shared, especially the combos and boxes.
Your best bet is actually an order of chips from the Taco bell sides section. Get some chips and salsa, and that’s only 180 calories. You can even improve that by replacing the salsa with cheese sauce, and replace the beef with beans.
The Triple Layer Nachos is also a good choice, despite the 320 calories. Remember, it’s for sharing. It’s also a vegetarian option, and you get red sauce, nacho cheese sauce, and refried beans. Add some diced onions, as that comes with zero calories. You can also go with the supreme, which put in some reduced-fat sour cream and diced tomatoes, all for 25 calories.
The order of black beans is a good side option, as it’s vegetarian and only comes with 50 calories, 1g of fat, and 135mg of sodium. You can also try the Cinnamon Twists for dessert, if you enjoy it in moderation.Basically, practicing moderation is the prime directive in Taco Bell. Don’t overeat, share the dishes with friends, and visit the place once in a while.
Disclaimer: (This article is sponsored and includes some commercial links)