पाएं निजात अर्थराइटिस के दर्द से..

अर्थराइटिस जो गठिया के नाम से जाना जाता है एक दर्दनाक बिमारी है, जो ना केवल बुजुर्गों को बल्कि युवाओं को भी अपने चपेट में ले रही है। 

अर्थराइटिस बेशक एक भयानक रोग है और इसका दर्द भी असहनिय होता है। अक्सर लोग दर्द से निजात पाने के लिए एलोपेथिक दवाओं का इस्तेमाल करते हैं जो दर्द से राहत तो दिलाता है लेकिन जैसे ही दवा का असर खत्म होता दर्द फिर से शुरू हो जाता है। अर्थराइटिस के दर्द से नैचुरली भी निजात पाया जा सकता है। अगर आप अर्थराइटिस के शिकार हैं तो आपके लिए ये जानना बेहद जरूरी है की आपका बढ़ता हुआ वजन आपके जोड़ों पे जोर डालता है , जो आपके दर्द दो गुणा कर सकता है। 

एक अर्थराइटिस के पेशेंट को कभी भी टमाटर, बैंगन, आलू और मिर्च आदि का सेवन नहीं करना चाहिए। इन चीजों को खाने से जोड़ों का दर्द और भी बढ़ सकता है। एेसे वेजिटेबल आॅयल का इस्तेमाल बिल्कुल ना करें जिसमें ओमेगा 3 फैटी एसिड की मात्रा होती हों। इसके साथ ही गठिया के दर्द से राहत पाने के लिए दिन भर में कम से कम 500 मिलीग्राम विटामिन सी का खुराक जरूर लें। 

एक अर्थराइटिस के पेशेंट को नियमित रुप से पाइनएप्पल का जूस जरूर लेना चाहिए, क्योंकी इसमें बीटा कैरोटिन और काॅपर होते हैं जो इंफ्लेमेटरी तत्वों से भरपूर होता हैं। इसके अलावा इपसोम साल्ट से नहाना ना भूलें क्योंकी इसमें मैग्निशियम सल्फेट होता है जो शरीर के दर्द से राहत दिलाता है। इससे मिलने वाली गर्माहट बाॅडी में बल्ड सर्कुलेशन बढ़ा कर सूजन को कम करके मशल्स को आराम पहुँचाती है। 

इसके साथ ही स्ट्रेंथ ट्रेंनिंग भी करते रहना चाहिए। अर्थराइटिस के दर्द में ये भी काफी हद तक राहत दिलाता है। 

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These are some easiest way to fall asleep..!!!

In this 21st century everyone is frustrated with some issues of their life , whether it can be related to their personal and professional life as well. Lot's of loads on our head can cause insomnia.

Those who suffers from insomnia can try different methods to get sleep and even can medications but the best way to fall sleep is drinking warm milk before going to your bed. There is an enzyme called tryptophan which is present in milk is responsible for a good sleep.

But along with the milk we must try to eat healthy foods which should be enriched with protein and carbohydrates. Due to the fast and hectic lifestyle nowadays insomnia has become a global issue. Several sleepless night can cause you other health issues too.

Apart from grabbing a warm glass of milk before bed,  you should also try some other tips too:

• Reduce caffeine intake :-  Caffeine intake can effects your sleeping patterns. If you are a regular caffeine intaker and also an insomniac, then you should reduce the your intake especially in the day time. Reducing caffeine from your daily routine can provide you a good sleep.

• Foods :-  A healthy food can also lead you a healthy sleep. There are some sleep-promoting foods like milk and other dairy products, consume them on a daily basis and experience a wonderful sleep. Apart from dairy products you should also consume grains, seeds, and nuts too.

• Temperature :- Maintaining a right temperature in your bedroom can also help you sleep tight. Temperature disorder like , too warm or too cold can make it tough to fall asleep.

• Quit smoking :- If you want to fall asleep on time, you must quit smoking or avoid smoking after evening. Nicotine which is present in cigarette can affect your sleeping gradually. Therefore for a healthy sleep it's better to quit smoking.

• Avoid Bluelight :- Try to avoid blue light in your bedroom and from your gadgets. The blue light can affect your sleep hormones and gives you a sleepless night as well. Better keep yourself away from the blue light.

• Avoid Alcohol :- Liquor can make you fall asleep as soon as you consume it, but the true fact is that it reduces your sleep quality and makes you tired and sleepless all day long. It also affect your immunity too. So it's better to avoid alcohol.

• Avoid spicy food :- If you are an insomniac then you must avoid eating spicy foods in dinner especially. The spices can affect your healthy sleep and keep you awake all night long. It's better to consume lighter and healthier food in your dinner.

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ब्रेकफास्ट छोडकर हो सकते हैं आप भी डायबिटिज और मोटापे का शिकार..!!

 आजकल की भागती दौड़ती जिंदगी में अधिकांश लोग सुबह का ब्रेकफास्ट लेना या तो भूल जाते हैं या फिर आॅफिस पहुँचने की जल्दी में छोड़ देते हैं। एेसा करना एक अनहेल्दी लाइफस्टाइल का लक्षण हो सकता है, जो आगे चलकर बहुत ही खतरनाक साबित हो सकता है। 

एक रिसर्च के अनुसार जो लोग सुबह का नाश्ता नहीं लेते हैं, वो नाश्ता लेने वाले के मुकाबले स्मोकिंग, ड्रिंकिंग और एक्सरसाइज ना करने के लती हो जाते हैं। 
वैसे लोग जो सुबह का ब्रेकफास्ट नहीं लेते हैं वो मोटोपे का शिकार तो होते ही हैं साथ ही पुरे दिन उनका किसी चीज में मन भी नहीं लगता है। ब्रेकफास्ट को दिन का सबसे महत्वपूर्ण आहार माना जाता है और नियमित तौर पर इसे लेने से मोटापे से छुटकारा पाया जा सकता है। 

सुबह का ब्रेकफास्ट लेने से पुरे दिन पेट भरा होता है और बार-बार लगने वाली भूख से निजात मिलता है। सुबह का ब्रेकफास्ट बल्ड शुगर लेवल को कंट्रोल करता है और शरीर को एंनर्जी देता है। 
एेसे लोग जो नियमित तौर पे ब्रेकफास्ट करते है वो ना तो ओवरवेट होते हैं और ना ही उनमें डायबिटिज के सिम्पटंम्स पाये जाते हैंं। जबकि नाश्ता नहीं करने वालों में ये दोनों चीजें जरुर पाई जाती हैं। 

इसलिए ये कहना गलत नहीं होगा की सुबह का नाश्ता कभी भी छोड़ना नहीं चाहिए। ये ना सिर्फ आपको मोटा बनाता है बल्कि ये आपको एक डायबिटिक भी बना सकता है। 

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Weight Loss: Easy Quinoa Recipies

Here are some easy recipes of quinoa which will help you to lose weight:- 

• Warm Quinoa Salad with Edamame and Tarragon
• 
  
• Makes: 4 servings
• Prep: 25 mins
• Start to Finish: 25 mins
• Carb Grams Per Serving: 46

Ingredients

• 1 cup quinoa, (see Note)
• 2 cups vegetable broth
• 2 cups frozen shelled edamame, thawed (10 ounces)
• 1 tablespoon freshly grated lemon zest
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
• 1/2 teaspoon salt
• 1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
• 1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)

Directions

1. About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. After this add the quinoa into the boiling broth and let it cook for maximum eight minutes and add the edamame in it. Let them cook until the tenderness of quinoa and edamame.
2. In a large bowl whisk the lemon zest, juice oil, tarragon and salt. After that add quinoa and pepper it. Divide it into 4 plates and decorate it with the topping of walnuts. 

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 404 cal., 18 g total fat (1 g sat. fat), 645 mg sodium, 46 g carb. (16 g fiber), 17 g pro.

• Quinoa with Latin Flavours

• Makes: 4 servings
• Prep: 30 mins
• Start to Finish: 45 mins
• Carb Grams Per Serving: 27

Ingredients

• 1 cup quinoa, (see Note)
• 2 teaspoons canola oil
• 1 medium onion, chopped
• 1 4 - ounce can chopped green chiles
• 2 cloves garlic, minced
• 1 14 - ounce can reduced-sodium chicken broth, or vegetable broth
• 1/4 cup pepitas, toasted (see Note)
• 3/4 cup coarsely chopped fresh cilantro
• 1/2 cup chopped scallions
• 2 tablespoons lime juice
• 1/4 teaspoon salt

• 
  

Directions

About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. Add some onion in it, cook until the onions gets softened. You can add chiles and garlic with it as per your taste. Add quinoa and broth, cover and cook until the until the quinoa gets tender and all the liquid get absorbed.

After this add cilantro, pepitas, scallions, lime juice and salt into the quinoa, mix it gently.

1. Nutrition Information

Servings Per Recipe: 4
PER SERVING: 181 cal., 6 g total fat (1 g sat. fat), 1 mg chol., 196 mg sodium, 27 g carb. (3 g fiber), 7 g pro.

• Quinoa and Smoked Tofu Salad

• Makes: 4 servings
• Prep: 25 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 26

Ingredients

• 2 cups water
• 3/4 teaspoon salt , divided
• 1 cup quinoa, rinsed well (see Tip)
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 small cloves garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1 6 - 8 - ounce package baked smoked tofu, (see Tip), diced
• 1 small yellow bell pepper, diced
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup chopped fresh parsley
• 1/2 cup chopped fresh mint

Directions

1. In a medium saucepan boil water with 1/2 tablespoon of salt. Add quinoa into the boiling water and sim the flame, cover and cook it until the water has been absorbed. On a baking sheet spread the quinoa and let it cool for 10 minutes.
2. In the meantime take a large bowl and whisk oil, garlic, lemon juice, 1/2 tablespoon of salt and pepper. Then add the cooled quinoa, bell pepper, tofu, tomatoes, cucumber, parsley with it.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 228 cal., 10 g total fat (1 g sat. fat), 376 mg sodium, 26 g carb. (4 g fiber), 9 g pro.

• Quinoa Salads with Dried Apricot and Baby Spinach

• Makes: 4 servings
• Prep: 30 mins
• Start to Finish: 45 mins
• Carb Grams Per Serving: 51

Ingredients

• 1 cup quinoa, (see Ingredient note)
• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1/2 cup dried apricots, coarsely chopped
• 2 cups water
• 1/4 teaspoon salt
• 2/3 cup Moroccan-Spiced Lemon Dressing, (recipe follows), divided
• 1 cup cherry tomatoes, or grape tomatoes, halved
• 1 small red onion, chopped
• 8 cups baby spinach
• 1/4 cup sliced almonds, toasted (see Tip)

Directions

1. About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high flame heat oil in a medium saucepan. Add some garlic in it and stir constantly until it's get golden. Add apricots and quinoa and cook until the quinoa turns into light golden color. After that add water and salt in it and let it boil for few minutes. Reduce the heat after the quinoa become tender and absorbed the liquid.
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3. In the mean time take a medium bowl and transfer the quinoa in it and mix 1/3 cup of moroccan spiced lemon dressing with it and let it cool for 10 minutes. Before serving add tomatoes and onion into it.
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6. Nutrition Information

Servings Per Recipe: 4
PER SERVING: 325 cal., 10 g total fat (1 g sat. fat), 214 mg sodium, 51 g carb. (7 g fiber), 11 g pro.

• Chicken Thighs with peer and leak sauce

• Makes: 4 servings
• Prep: 35 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 20

Ingredients

• 1 large leek, white and light-green parts only, thinly sliced
• 4 teaspoons extra-virgin olive oil, divided
• 4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 large firm ripe pear, peeled and diced
• 3/4 cup reduced-sodium chicken broth, divided
• 2 teaspoons cornstarch
• 2 tablespoons currant jelly
• 1/4 cup chopped walnuts , toasted (see Tip)

Directions

Take a colander and place sliced leek in it, rinse it and drain it well. On a medium flame heat 2 tablespoon of oil in a large nonstick skillet. Add chicken with 1/4 tablespoon of salt and pepper with it till golden brown. Transfer it into a plate and keep it warm by using foil paper.

Add remaining oil into a pan on a medium heat. Add the leek and cook until chicken becomes softer. Add 1/4 cup of broth and pear until the pear gets soften and broth gets evaporated. 

In the mean time take a small bowl and add 1/2 cup of broth and cornstarch and whisk it well. Add currant jelly to the pan and cook, stirring, until melted. Stir in the cornstarch mixture, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, stirring, and cook until thickened, about 1 minute. Return the chicken and any accumulated juices to the pan and turn to coat with sauce. Serve sprinkled with walnuts.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 333 cal., 18 g total fat (3 g sat. fat), 76 mg chol., 530 mg sodium, 20 g carb. (3 g fiber), 23 g pro.

• Toasted Quinoa Salad with Scallops and Snow Peas

• Makes: 4 servings
• Prep: 50 mins
• Start to Finish: 50 mins
• Carb Grams Per Serving: 32

Ingredients

• 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
• 4 teaspoons reduced-sodium tamari, or soy sauce, divided
• 4 teaspoons canola oil, divided
• 1 1/2 cups quinoa, rinsed well (see Tip)
• 2 teaspoons grated or minced garlic
• 3 cups water
• 1 teaspoon salt
• 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
• 1/3 cup rice vinegar
• 1 teaspoon toasted sesame oil
• 1 cup thinly sliced scallions
• 1/3 cup finely diced red bell pepper
• 1/4 cup finely chopped fresh cilantro, for garnish

Directions

In a medium bowl add soy sauce with scallops and keep aside. over medium heat, place a large high-sided skillet with a tight-fitting lid. Add 1 tablespoon of canola oil and quinoa with it. Cook until the quinoa turns into the color. Add some garlic and cook until the fragrant. Add some water and salt and let it boil, cover it and cook on the medium heat till the water gets absorbed. Stir in snow peas, cover and let stand for 5 minutes more.

3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
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Nutrition Information

Servings Per Recipe: 4
PER SERVING: 326 cal., 15 g total fat (1 g sat. fat), 19 mg chol., 713 mg sodium, 32 g carb. (4 g fiber), 16 g pro.

• Grilled Chicken Tenders with Cilantro Pesto

• Makes: 4 servings
• Prep: 35 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 3

Ingredients

• 1/4 cup lime juice
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon canola oil
• 1 teaspoon chili powder
• 1 pound chicken tenders
• 2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
• 2 scallions, sliced
• 2 tablespoons toasted sesame seeds, (see Ingredient Note)

Directions

Take a large bowl and whisk lime juice and soy sauce with oil and chili powder. Then take a small bowl and reserve 2 tablespoon of marinade. Add the chicken into the remaining marinades. Keep it in the refrigerator for atleast 1 hour. 

Pre heat the griller on a medium flame.

In the mean time place cilantro, scallions, sesame seeds and the reserved marinade in a food peocessor and process until it gets smooth. Put some oil on the griller base. Remove the chicken from the refrigerator and grill it until it turns brown. You can serve the chicken with the cilantro-sesame pesto.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 152 cal., 4 g total fat 67 mg chol., 290 mg sodium, 3 g carb. (1 g fiber), 27 g pro.

• Poached Salmon with Creamy Piccata Sauce

• Makes: 4 servings
• Prep: 20 mins
• Start to Finish: 20 mins
• Carb Grams Per Serving: 4

Ingredients

• 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
• 1 cup dry white wine, divided
• 2 teaspoons extra-virgin olive oil
• 1 large shallot, minced
• 2 tablespoons lemon juice
• 4 teaspoons capers, rinsed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• 1 tablespoon chopped fresh dill

Directions

In a large skillet place the salmon and add half cup of wine and water to cover it. Boil it on a high flame, cook it for 5 minutes and remove it from the heat.

1. In the meantime on the medium flame heat oil in a medium skillet and add shallot and cook it about 30sec. Add the remaining wine and boil it till 1 minutes. Stir it with lemon juice and capers and cook it for 1 more minutes. Add some sour cream and salt in it.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 304 cal., 16 g total fat (4 g sat. fat), 73 mg chol., 307 mg sodium, 4 g carb. 23 g pro.

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