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Top 9 Health Benefits Of Apple Cider Vinegar ( ACV) For PCOS

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health benefits of apple cider vinegar for weight loss

Polycystic Ovary Syndrome, or PCOS, is a common disorder of our endocrine system and affects women who are in their reproductive age. In India, the prevalence rate of PCOS is about 22.5%, which is quite high compared to other countries.

PCOS is characterized by having irregular or long periods and can cause excessive hair growth in females, along with acne, weight gain, and even infertility. Although PCOS is caused by genetics, there are available several home remedies to counteract its symptoms.

Among these, apple cider vinegar (ACV), made from crushed and fermented apples, is believed to be a safe and effective remedy for dealing with the symptoms of PCOS.

In this blog, we will try to address all your questions regarding apple cider vinegar for PCOS and discuss its top 10 health benefits for people suffering from this disorder.

Is Apple Cider Vinegar Good for PCOS?

Apple cider vinegar is often recommended as a home remedy for women with PCOS. The reason is that women suffering from PCOS have an increased risk of diabetes. And ACV has been found to be helpful in reducing insulin resistance.

In a 2017 study, it was found that ACV improved insulin sensitivity in women with PCOS. In another 2013 study, ACV helped in restoring normal ovulatory function in women in 40 days.

Taking a small amount of ACV (around 1-3 tablespoons) before a meal can reduce the amount of sugar that is absorbed in our bloodstream.

Moreover, ACV is naturally antibacterial in nature, which inhibits the growth of bacteria in our gut and helps prevent leaky gut syndrome in women with PCOS.

Another 2012 study found that ACV might be good for regulating blood sugar levels and lipid parameters in adults. Thus, consuming apple vinegar can be good for your weight loss goals too.

Top 9 Health Benefits of Apple Cider Vinegar for PCOS

Apple cider vinegar is made from crushed apples, which are then fermented. During the fermentation process, various beneficial compounds like enzymes, acetic acid, and healthy bacteria form, which gives ACV its unique health properties.

health benefits if apple cider vinegar for pcos

Below, we have discussed the top 10 health benefits of ACV.

1. Improves Insulin Sensitivity

 A main symptom of PCOS is insulin sensitivity, which results in high blood sugar levels. This is because our body has trouble reacting to the insulin hormone. High blood sugar levels can further worsen PCOS in women.

However, studies and research have found that ACV helps improve insulin sensitivity in our body. This helps our body respond better to insulin and also maintains healthy levels of blood sugar in our body. This can help in regulating our hormones and reduce the symptoms of PCOS.

2. Aids in Weight Loss

Weight gain is another common concern in women suffering from PCOS. Apple vinegar has been shown to be effective in regulating our lipid profile, which makes it a viable solution for weight management. 

Moreover, ACV can also have slight benefits in increasing our metabolism, which can further regulate our body weight. However, ACV is just a supplement, and it is important to incorporate fat-burning exercises along with eating a balanced diet to manage our body weight.

3. Enhances Digestion

Experiencing digestive issues, bloating, gas, and constipation is common with women suffering from PCOS /PCOD. This is where ACV can act as a natural remedy.

ACV stimulates the production of certain digestive enzymes, which help in improving our digestion, leading to better gut health. This can further alleviate the digestive issues that women experience with PCOS.

4. Lowers Cholesterol

High cholesterol and triglyceride levels in our body can lead to an increased risk of heart attack. High cholesterol levels stem from an unhealthy diet and have also been linked to PCOS.

ACV has been found to lower our cholesterol levels. It acts by increasing our levels of good cholesterol and decreasing blood triglyceride levels.

5. Boosts Skin Health

ACV is antifungal and antibacterial in nature. It is also high in pectin, which is a polysaccharide and helps improve your skin’s barrier. Making apple vinegar a part of your skin routine makes your skin glow.

ACV might be the skincare ingredient you always needed, from reducing wrinkles and acne and balancing pH to lightening dark spots and hyperpigmentation. Take a clean piece of cotton and apply 2-3 drops of ACV on it. Wash your face and apply the cotton all over your face. Finish off with a moisturizer.

6. Strengthens Immune System

Apple vinegar is rich in vitamin C. Thus, it can be the perfect ingredient to add to your diet as it can help you strengthen your immune system.

If you are suffering from a cold or flu, drinking ACV in the morning can help fight infections and lead to faster recovery. You can also start drinking ACV regularly to prevent falling sick. The vitamin C present in it strengthens our body’s natural defenses and wards off infections and diseases.

7. Detoxifies the Body

ACV has antibacterial properties that combat harmful pathogens in our bodies. It stimulates our body’s natural detoxification process by promoting lymphatic drainage and improving circulation. This helps to flush out harmful microorganisms from our bodies.

ACV also acts as a liver cleanser by optimizing the liver’s detoxifying abilities. It helps the liver break down toxins and facilitates their elimination from our body.

8. Alleviates Symptoms of Acid Reflux

Apple cider vinegar is used as a home remedy for acid reflux. Although more research is needed to support this, ACV balances out the pH level in our stomach. This may help in reducing acid reflux to some extent.

However, if you are suffering from severe heartburn or GRE, it is advised not to treat yourself with ACV as it may worsen your conditions.

9. Enhances Nutrient Absorption

ACV contains high concentrations of vitamin C. Also known as acetic acid, vitamin C helps in the absorption of nutrients in our bloodstream.

Moreover, ACV improves our glycemic status as it delays gastric emptying. This enhances lipolysis and cellular glucose utilization, which also indirectly impacts nutrient absorption and utilization.

How to Consume Apple Cider Vinegar for PCOS?

It is important to remember that ACV is available in a highly concentrated form, and it is also a vinegar, which means it is highly acidic in nature. Thus, you should always exercise precaution before having it.

The regular dosage for ACV is to take 15 ml of ACV liquid and dilute it in 200 ml of water. For treating PCOS, a study found that taking 15 ml of the liquid mixed with 100 ml of water immediately after dinner produced the best results.

If you want to take ACV for weight loss and regulating your lipid profile, you can take it first thing in the morning. Thus, now you know how to drink apple cider vinegar for PCOS. For personalized advice on incorporating apple cider vinegar into your diet, please consult a nutritionist.

How Long Does It Take for Apple Cider Vinegar to Work for PCOS?

The time it takes for ACV to work for PCOS can vary from person to person. However, if you want to see the desired results, you will need to be consistent with your intake.

Ideally, you should take ACV for at least 4-5 weeks or even two months for it to work. Moreover, you should take it as a part of a balanced diet. Also, remember to engage in daily physical activity, as this will keep you healthy and in a good mood.

If you have low potassium levels in your body, then you might want to consult with a doctor before taking it, as it might further lower potassium levels in your body.

Moreover, ACV can also interact with medicines like insulin. In such cases, it is always advisable to take suggestions from your health provider.

Final thoughts

ACV is a great home remedy and can be useful for women suffering from PCOS. It has several health benefits and can strengthen our immune system and keep us healthy.

Living with PCOS can be challenging, which is why if you, too have this condition, you can give ACV a try.

However, it is always a good idea to consult a doctor before starting any supplements for treating any specific health condition.

FAQ

Does Apple Cider Vinegar Balance Female Hormones?


Apple cider vinegar helps our body to convert food proteins into amino acids. Amino acids are responsible for a variety of important functions in our body, including the regulation of our hormones. So, apple cider vinegar, thus, in fact, can help to balance female hormones.

Does ACV Affect Periods?


Studies have found that drinking this vinegar can lead to regularization of menstrual cycles. However, there is still no concrete scientific evidence present to back these claims.

What Does Apple Cider Vinegar Do for Ovaries?


Studies have found that ACV can lead to the reduction or complete elimination of ovarian cysts that arise from nutritional deficiencies. Also, drinking this type of vinegar can lead to more regular periods, although there is no concrete scientific backing for the same.

Can Apple Cider Vinegar Shrink Ovarian Cyst?


Yes, studies have indeed found that apple vinegar can be beneficial for treating ovarian cysts. However, studies have been carried out on ovarian cysts that formed due to PCOS and not due to other health issues.

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Top 9 Apple Smoothie Recipes For Weight Loss With Your Favorite Food

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apple smoothie for weight loss image

Blog highlight – Discover the top 9 apple smoothie recipes for weight loss. Harness the benefits of the most recommended fruit by nutritionists in delicious blends!

We all grew up hearing the age-old phrase, “An apple a day keeps the doctor away.”

Interestingly, apples can fend off diseases and illnesses, ensuring you remain in the pink of health. Additionally, apples boast low calorie content and are rich in fiber. Furthermore, their intrinsic sweetness positions them as the perfect food for your weight loss journey.

Thus, apples should be a major part of your weight loss diet. However, did you know that there are endless fun ways to have apples!?

Well, in this blog, we have spiced things up a bit. Enter apple smoothies!

Hold onto your mugs as we bring you 9 mind-blowing apple smoothies for weight loss recipes that will leave you craving for more! 

And your weight loss woes? No more!

The Nutritional Power of Apples

Apples are often the most recommended fruit by nutritionists because they are among the most nutrient-dense fruits available. One serving of apples delivers a multitude of nutrients vital for our daily intake.

nutritional power of apples images

Now, let’s look at the nutritional profile of apples:

200 gms of apples have-

  • Fiber: 5 g
  • Calories: 104
  • Vitamin K: 4% of the DV (Daily Value)
  • Potassium: 5% of the DV
  • Copper: 6% of the DV
  • Vitamin C: 10% of the DV
  • Carbs: 28 g

Moreover, you also get vitamins B1, B6, and E. Apples are also a great source of polyphenols and plant flavonoids like quercetin and pectin, which protect us from serious illnesses.

Apart from their nutritional benefits, apples make a great base for smoothies.

Let’s find out why.

Why are apples great for smoothies?

Apples can be a great base for smoothies due to the following reasons:

1. Versatility

Apples pair well with various ingredients and enhance the flavor of the smoothie. Their natural sweetness reduces the need for adding external sweeteners.

2. Nutritional value

Apples have a high nutritional profile, which includes a significant dose of dietary fiber, vitamins, and antioxidants that contribute to a healthy diet.

3. Texture

They provide a smooth and creamy texture that makes the smoothie thicker and satisfying. Moreover, apples have a mild taste that doesn’t overpower the flavor of other ingredients.

4. Refreshing taste

You can combine apples with milk, curd, or even other fruits like papaya, which gives a refreshing taste to your smoothie.

Thus, apples can be used to make delicious smoothies!

Moving on, let’s look at the 9 top apple smoothie recipes for weight loss that you can make with your favorite food for weight loss!

Top 9 Apple Smoothie Recipes for Weight Loss with Your Favourite Foods

Apples make the perfect ingredient for shakes and smoothies. Read on to find out the top apple smoothie recipes that you can make at home.

apple smoothie recipes for weight loss image

1. Apple and Oats Smoothie

Ingredients: Apples, oats, almond milk, and cinnamon.

Recipe: Blend together chopped apples, a handful of oats, almond milk, and a pinch of cinnamon until you get a smooth consistency.

Weight Loss Benefit: Oats are high in fiber, which aids in digestion and keeps you feeling full, which helps curb your appetite. Thus, it’s a great apple oats smoothie for weight loss.

2. Apple Kiwi Delight

Ingredients: Apples, kiwi, chia seeds, and coconut water.

Recipe: Combine chopped apples, kiwi slices, a teaspoon of chia seeds, and coconut water. Blend them together until the mixture is creamy.

Weight Loss Benefit: Kiwi is low in calories and high in vitamin C. This boosts your metabolism and aids in fat burn. Try this apple kiwi smoothie for weight loss, and you won’t be disappointed.

3. Banana Apple Fusion

Ingredients: Apples, bananas, almond butter, and skim milk.

Recipe: Blend together chopped apples, a ripe banana, a spoon of almond butter, and skim milk for a protein-packed smoothie.

Weight Loss Benefit: Bananas provide energy and are rich in potassium, which helps in muscle building and converts food into energy. Try this apple banana smoothie for weight loss, and you will be surprised at how full you will feel for hours.

4. Cucumber Apple Freshness

Ingredients: Apples, cucumber, mint leaves and lime juice

Recipe: Mix chopped apples, sliced cucumber, a few mint leaves, and a squeeze of lime juice. Blend them well for a refreshing drink.

Weight Loss Benefit: Cucumbers are low in calories and have a high water content, promoting hydration and satiety. This apple cucumber smoothie for weight loss is perfect for hot summers when you want to quench your thirst.

5. Pineapple Apple Tropical Twist

Ingredients: Apples, pineapple, coconut milk.

Recipe: Combine chopped apples, pineapple chunks, and coconut milk. Blend until you get a smooth and tropical consistency.

Weight Loss Benefit: Pineapple contains bromelain, which aids digestion and also reduces inflammation. This apple pineapple smoothie for weight loss has a refreshing taste and is also packed with nutrients.

6. Creamy Apple Yogurt Smoothie

Ingredients: Apples, yogurt, honey, vanilla extract.

Recipe: Blend together chopped apples, a cup of yogurt, a drizzle of honey, and a drop of vanilla extract for a creamy delight.

Weight Loss Benefit: Yogurt is rich in protein and probiotics, promoting gut health and muscle growth. The next time you have some yogurt lying around, try to make an apple yogurt smoothie for weight loss!

7. Spinach Apple Green Boost

Ingredients: Apples, spinach, lemon juice, ginger.

Recipe: Mix chopped apples, a handful of spinach, a squeeze of lemon juice, and a small piece of ginger. Blend until smooth for a green energy boost.

Weight Loss Benefit: Spinach is low in calories and high in nutrients, aiding metabolism and providing essential vitamins. Try this spinach apple smoothie for weight loss, and also watch your skin glow!

8. Lemon Apple Detox

Ingredients: Apples, lemon, flax seeds, water.

Recipe: Combine chopped apples, juice of one lemon, a teaspoon of flax seeds, and water. Blend for a detoxifying treat.

Weight Loss Benefit: Lemon aids in digestion and detoxification, promoting a healthy metabolism. This apple-lemon smoothie for weight loss is a no-brainer when you want to shed those extra pounds!

9. Mango Apple Tropical Dream

Ingredients: Apples, mango, turmeric, almond milk.

Recipe: Blend together chopped apples, mango chunks, a pinch of turmeric, and almond milk for a tropical dream smoothie.

Weight Loss Benefit: Mangoes are rich in vitamins and minerals, promoting a healthy metabolism and aiding digestion. An apple mango smoothie for weight loss? Could your weight loss journey get any more delicious?

And that’s a wrap!

Final thoughts 

Armed with these 9 easy and delicious recipes, you can now have an apple every day and never get bored of the same taste again. Simple and easy to prepare, these 9 recipes will give you a nutritional boost at any time of the day.

Happy slurping!

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12 Must-Try Rainy Season Vegetables In India: With Health Benefits & Delectable Recipes

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rainy season vegetables picture

Once the hot summer months in India end, the much-awaited monsoon season starts. And the onset of the monsoon season provides much-needed water to crops and plants throughout the whole of India. This, in turn, brings us a rich array of seasonal rainy season vegetables in india full of nutrients. 

Producers harvest seasonal vegetables like these at their peak ripeness, so they don’t sit on warehouse shelves. Thus, they don’t lose their nutrients, and you can get the maximum benefits they offer.

In this blog, we list down the top 12 rainy season vegetables in India that you can find, along with their numerous health benefits and easy recipes. 

So, let’s get green!

Why Should You Consume Rainy Season Vegetables?

The Indian rainy season provides us with a plethora of seasonal green vegetables that are a must-have for your diet. Read on to find out their health benefits.

top 3 reasons to consume rainy season vegetables image

1. Packed with nutrients

Rainy season vegetables in India are packed full of nutrients, antioxidants, minerals, vitamins, and dietary fiber. They can be a great addition as a part of a balanced diet, which can boost our overall immunity and health.

2. Strengthens our immunity

In the rainy season, people are more prone to water-borne diseases and seasonal illnesses. However, vegetables like bottle gourd, bitter gourd (karela), and other green leafy vegetables can boost our immunity and prevent us from falling sick.

3. Promotes digestive health

Most vegetables this season contain dietary fiber, aiding digestion and preventing issues like constipation. Fibre also increases the healthy gut microbiome, which keeps our digestive tract running smoothly.

Apart from the various health benefits, consuming seasonal vegetables also supports our local farmers and helps preserve our ecosystem. Farmers don’t have to be dependent on growing non-seasonal produce, which can place a huge stress on our soil and also negates the use of artificial fertilizers.

Moving on, let’s look at the top 12 rainy season vegetables in India, with their health benefits and recipes.

List of Top 12 Rainy Season Vegetables to eat in India

The Indian monsoon brings us a wide variety of green vegetables as the sun’s warmth reduces during this period, and there is plenty of water to support the growth of plants. 

top 12 rainy season vegetables to eat in india

And the best part? Rainy-season vegetables load up with nutrients essential for our health and well-being.

So, without further ado, let’s look at the list of the top 12 rainy-season vegetables in India!

1. Bitter Gourd (Karela)

This is one of the most common vegetables you get in India during the rainy season.

Health Benefits: Rich in vitamin C, this vegetable has anthelmintic properties, which protect our intestines from parasites and worms that spread during the rainy season.

Traditional Indian recipe: Chop bitter gourd into small fine pieces and fry in an oil of your choice. You can also make a bitter gourd curry using onions and tomatoes.

2. Bottle Gourd (Lauki)

Bottle gourd contains vitamins B and C, phosphorous, magnesium, and iron, and has low fat content

Health Benefits: It helps to keep our body cool, and its antibilious properties help to remove excess bile from our body. It also protects us from cough, bronchial disorders, and fever, which are common during the monsoons.

Traditional Indian recipe: In India, people cook finely chopped pieces of bottle gourd with spices and tomatoes to make Lauki ki sabzi

3. Pointed Gourd (Parwal)

Pointed gourd is another monsoon vegetable that provides us with several therapeutic benefits.

Health Benefits: It exhibits antipyretic activity that reduces the common cold and fever. Moreover, it has hepatoprotective properties that protect and detoxify our liver.

Traditional Indian recipe: Parwal sabzi is a traditional recipe made with chopped pointed gourd cooked in spices like coriander, cumin, and turmeric.

4. Indian squash (Tinda)

Indian squash is called a baby pumpkin and, is filled with numerous bioactive compounds and also has high water content.

Health Benefits: Filled with polysaccharides, carotene, and vitamins, Indian squash boosts our overall immunity and keeps us healthy. It also has antioxidant properties that protect us from numerous pathogens.

Traditional Indian recipe: Tinda ki sabzi is a spicy dish made from Indian squash, fennel seeds, ginger, lemon, and chili powder.

5. Ivy Gourd (Kundri/Tindora)

Ivy gourd is another vegetable that has high inflammatory properties. It is also rich in vitamin C, A, and potassium, which contributes to our overall health and well-being.

Health Benefits: Ivy gourd protects us from cough, allergies, and fever. It also helps regulate our glucose levels and is also beneficial for people with cholesterol levels.

Traditional Indian recipe: Indians traditionally fry Ivy gourd with mustard seeds, cumin seeds, turmeric powder, red chili powder, salt, and curry leaves

6. Ridge Gourd (Turai)

In India, people commonly refer to Ridge gourd as “Turai”, a popular monsoon vegetable celebrated for its crisp texture and mild flavor

Health Benefits: It’s a great source of dietary fiber, and vitamin C aids in digestion and boosts our immune system during the rainy season. Ridge gourd is also believed to have cooling properties that help in reducing our body heat.

Traditional Indian recipe: “Turai Chana Dal” is a classic dish made by cooking ridge gourd with split chickpeas, spices, and herbs.

7. Spinach (Palak)

Palak, or spinach, is a leafy green vegetable abundantly available during the monsoons in India. However, you should exercise caution while consuming leafy vegetables in the rainy season as they can be contaminated with germs. Thus, wash them carefully before consuming them.

Health Benefits: Rich in iron, calcium, and essential vitamins, spinach is excellent for maintaining healthy hemoglobin levels. It also supports our overall health by enhancing bone strength and provides essential nutrients for our immune function.

Traditional Indian recipe: Palak Paneer, a popular North Indian dish, combines spinach with Indian cottage cheese (paneer) in a creamy tomato-based gravy.

8. Okra (Bhindi)

Okra, or “Bhindi,” is a popular rainy-season vegetable in India and is valued for its versatility in cooking.

Health Benefits: Bhindi is a good source of vitamin K, which is essential for blood clotting and bone health. It also supports cardiovascular health and helps in maintaining healthy blood pressure levels.

Traditional Indian recipe: Bhindi masala is a common dish made with okra, onions, and a blend of spices.

9. Cabbage (Patta Gobi)

Cabbage, or “Patta Gobi,” is widely available during the rainy season and is a versatile and nutritious vegetable.

Health Benefits: Cabbage packs vitamins K and C, along with fiber, benefiting digestion and overall health. It also has known anti-inflammatory properties

Traditional Indian recipe: Cabbage sabzi is a simple stir-fry that combines shredded cabbage with spices like cumin, mustard seeds, and turmeric.

10. Button Mushrooms

Experts have discovered that button mushrooms, despite beliefs of their toxicity, are highly nutritious and loaded with antioxidants

Health Benefits: They exhibit high antibacterial properties and are also low in calories, which makes them great for a weight-loss diet.

Traditional Indian recipe: People make Mushroom masala in India by currying mushrooms in a spicy onion gravy and topping it with coriander leaves

11. Elephant Foot Yam (Ool/Jimikand)

Filled with fiber, protein, and carbs, Elephant foot yam is an exclusive rainy-season vegetable.

Health Benefits: Rich in nutrients, flavonoids, and phenols, it helps our body fight water-borne diseases and also improves our immunity.

Traditional Indian recipe: In many Indian cities, people slice yam into small pieces, marinate them with spices, and then fry them until they turn light brown to consume Ool as a snack.

12. Radish (Mooli)

A root vegetable, Radish is commonly used in garnishing salads or making pickles.

Health Benefits: Radish contains isothiocyanates and polyphenols that improve our immunity and also help prevent hepatic inflammation, stomach disorders, and ulcers.

Traditional Indian recipe: People slice radish into small pieces, grind it finely, and mix it with mashed coconut, tamarind, curry leaves, and mustard oil to prepare Radish chutney, a side dish perfect for salads, fritters, chapatis, and rice

Final thoughts

The rainy season is refreshing. The hot summer has ended, and you finally have time to appreciate nature and enjoy indoors with your family. However, you don’t want to fall sick or fall prey to water-borne diseases. 

Thus, you should indulge in a wide variety of vegetables and take care of your health. Once the monsoon ends in India, you will be all set to welcome the series of festivities that start in autumn. And you want to be in the pink of health, looking your best for that. 

In case of any related query to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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Papaya Shake Health Benefits for Weight Loss

papaya shake health benefits for weight loss image
papaya shake health benefits for weight loss


Discover the benefits of papaya shakes for weight loss! Learn how this tropical delight helps in reducing weight and enhancing overall health.

Papaya is a delicious and nutritious tropical fruit that is filled with Vitamin C and other antioxidants.

Named aptly as the “Fruit of the Angels” by Christopher Columbus, papaya is one of the healthiest fruits you can lay your hands on.

And what’s more, since it’s low in calories, it can be a great addition to your weight loss journey.

You can also make a delicious papaya shake at home and enjoy the goodness of this fruit, all while reaping its weight loss and health benefits.

Oh, and did we tell you that papaya contains a digestive enzyme that bids goodbye to all your digestion woes?

Read on to discover the top papaya shake benefits and find out more about this incredibly versatile fruit that can be your perfect companion in your weight loss journey.

Health benefits of papaya shake

health benefits of papaya

Papaya is packed full of fibre, protein, vitamins, and nutrients. Thus, it can be an extremely healthy fruit to have. Below, let’s look at some of the top health benefits of papaya.

Healthy routine is crucial to lead a healthy life – Silky Mahajan

1. Helps in digestion

Papaya contains a type of enzyme called papain, which helps break down proteins in your stomach. This makes it easier for you to digest food and also helps avoid gastrointestinal problems.

2. Boosts immunity

Papaya is rich in vitamin C, which helps strengthen your immune system and also protects you from illnesses.

3. Healthy skin

There are also incredible benefits of papaya shakes for the skin. Papaya has vitamin A and antioxidants which improve your skin’s appearance and texture while providing a healthy glow.

4. Improves eye health

Papaya contains vitamin A and beta-carotene, which are good for your eyes and may lower the risk of age-related eye problems.

5. Helps in weight loss

Papaya is low in calories and contains a high amount of fibre. This can manage your weight and also help you feel full for a long time.

Moving on, let’s look at the nutritional value of papaya shake and its calorie content.

Papaya shake nutrition & calorie content

paypaya nutrition & calorie count

Papaya shake can be made by removing the skin of the fruit and then cutting it into small pieces. Once done, you can place the pieces inside a blender and add a cup of water. After blending for 30 secs, your delicious papaya shake is ready.

Dietitians recommend having your papaya shake without any milk or sugar/honey to reap papaya shake benefits for weight loss. Otherwise, it can be calorie-dense and will not suit your weight loss goals.

Now, let’s look at the nutritional value of a papaya shake made with just water.

A small papaya (152 gms) contains:

  • Calories: 59
  • Carbohydrates: 15 grams
  • Fiber: 3 grams
  • Protein: 1 gram
  • Vitamin C: 157% of the RDI
  • Vitamin A: 33% of the RDI
  • Folate (Vitamin B9): 14% of the RDI
  • Potassium: 11% of the RDI

Papaya also contains a type of antioxidant called carotenoids, which imparts its distinctive orange color. 

Does papaya shake help in weight loss & burn belly fat?

Papaya shakes can be a part of your weight loss plan. However, you shouldn’t depend on it solely to lose weight, and incorporate it with a healthy and balanced meal and diet plan.

Some ways through which papaya can contribute to weight loss are:

1. Low in Calories

Papaya is low in calories, which can help you manage your overall calorie intake when you include it in your diet.

2. High in Fiber

Papaya contains fibre, which can help you feel full and satisfied. This also reduces the chances of you overeating.

3. Rich in Nutrients

It provides essential vitamins and minerals, making it a nutritious choice as part of a balanced diet while you are cutting calories.

How To Consume Papaya For Weight Loss?

Papaya can be an important addition to your weight loss plan. You can choose to have a papaya shake after a meal so that it helps with your digestion. You can also have papaya shake as a healthy snack whenever you feel hungry.

Starting your day with a papaya shake first thing in the morning can kick-start your metabolism and provide your body with the nutrients and vitamins it needs.

However, it is important to remember that you don’t add any sugar/honey or even milk to your papaya shake as they can make it calorie-dense, and contradict your weight loss efforts.

Sample Papaya homemade shake recipe

Here’s a sample homemade papaya shake recipe for you to try out.

Ingredients:

  • 1 cup ripe papaya, peeled, seeded, and cubed
  • 1/2 banana (optional, for added creaminess)
  • 1/2 teaspoon vanilla extract
  • A pinch of ground cinnamon (optional)
  • Ice cubes (optional)

Instructions:

1. Prepare the papaya

Peel the papaya, remove the seeds, and then cop it into small pieces.

2. Blend the ingredients

Place the chopped papayas, banana slices, vanilla extract, ice cubes, and a pinch of cinnamon in a blender. Blend until you get a smooth consistency.

3. Serve

Pour the papaya shake into a glass. You can garnish it with a small slice of papaya or a sprinkle of cinnamon for an extra touch.

Final Thoughts

Incorporating fruits like papaya as a part of your weight loss diet plan can be beneficial and help you see better outcomes. Moreover, this antioxidant-rich fruit will improve your overall health and keep you disease-free.

The next time you’re groccery shopping for low-cost nutritious food, be sure to select the juiciest papaya available. Your body will thank you

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Top 10 Cardio Exercises for Shedding Weight & Extending Your Lifespan

best cardio exercise for weight loss
top 10 cardio exercise for shedding weight

Explore the top 10 cardio exercises for weight loss. Dive into effective workouts that burn calories, boost metabolism, and accelerate your fitness journey!

"Take care of your body. It's the only place you have to live." - Jim Rohn

We all want to live a healthy and happy life. Because, after all, true happiness lies in being healthy. However, obesity is a leading cause of disease globally, and the same applies to India too.

According to a study, the Indian obesity prevalence rate is about 40.3%, which is alarming.

Cardiovascular exercises play an essential part in helping us reduce obesity and live healthier, longer lives. Not only can they contribute to weight loss but they can also play a key role in keeping diseases at bay.

Thus, if you are interested in knowing the best cardio exercises like 1000-calorie workouts and their numerous health benefits, this blog is for you. Read on to find out the top 10 most effective cardio exercises and step up your fitness game like never before.

The Power of Daily Cardio

benefits of daily cardio

Cardiovascular exercises, often referred to as cardio encompass any form of activity or exercise that elevates both your breathing and heart rate.

Engaging in cardio exercises not only enhances blood flow and circulation but also has the potential to facilitate calorie burning as your heart rate increases.

The goal is to perform cardio exercises daily for time frames, even as short as 20 minutes. A daily 20-minute cardio workout can work wonders for you.

From helping with weight loss and improving your heart rate to strengthening your immune system and boosting your brain power, a daily cardio exercise routine has plenty to offer in terms of health.

Top 6 health benefits of a daily cardio routine

1. Helps you lose weight

Cardio exercises help you burn calories, and will also boost your metabolism. This will help you lose weight and also burn off your overall body fat.

2. Keeps your heart healthy

Most people don’t realize that our heart is also a muscle. Thus, exercising regularly improves the flow of blood in our heart and keeps it healthy while reducing the risk of heart disease.

Cardio also helps regulate your blood pressure by reducing the bad cholesterol in your body.

3. Improves your mental health

Regular cardio releases endorphins in your blood, which regulate your mood and help reduce anxiety. Also, after a cardio session, dopamine, which is a “feel-good” chemical, is released into our blood, which further improves our mood.

4. Improves your sleep

Regular cardio can help with insomnia and allow you to fall asleep faster. Research has found that individuals who engage in regular cardiovascular activity get quality sleep at night.

5. Strengthens your immune system

Cardio exercises help widen your blood vessels. When your blood vessels widen, more white blood cells can flow into your bloodstream. White blood cells act as our body’s defence against harmful bacteria, viruses, and other infections.

6. Keeps your lungs healthy

Cardio helps reduce lung fatigue and improves lung function. It can also improve the symptoms of individuals who have chronic lung problems like asthma or other respiratory diseases.

What is Intensive cardio workouts or HIIT?

Intensive cardio workouts

Although just 20 minutes of cardio can have immense benefits for you, some people choose to engage in longer and more intense forms of cardio.

Although such exercises are not recommended for an average person who is just trying to lose some weight, they might be beneficial for individuals who already engage in regular cardio and want to step up their fitness game.

Burning a thousand calories in a day is not easy, and it’s not impossible either. However, it depends on a lot of factors like your weight, age, body composition, and also your fitness levels.

If you are someone who is obese or overweight, you should try reducing your calorie intake a day by 1000 instead of attempting to burn 1000 calories through exercise.

You can always consult a professional nutrition expert to help you determine how to cut those calories.

Side effects of excessive and rapid calorie burning can result in muscle strain and injuries, hypertension, burnout, and fatigue. 

Trying to do a 1000 calorie workout is similar, to a cardio session. There are some key distinctions in terms of intensity and duration.

For instance, if you decide to burn 1000 calories through cycling you’ll need to pedal and for a period than your usual routine.

The same applies to running, swimming, weight lifting, and other types of cardio exercises.

Another great way to burn a significant amount of calories is through HIIT. HIIT is High-Intensity Interval Training and requires exercising with vigorous intensity for a short time period, followed by a period of rest or low-intensity exercise.

Combining Cardio Exercises for Weight Loss and Longer life span

Instead of sticking to a single cardio exercise, it can be a good idea to combine different cardio exercises for optimal weight loss results. This will also prevent you from getting bored with a single exercise and also allow you to experiment with different exercises and find the ones you really like.

Combining cardio exercises is a lot like mixing different ingredients together to stir up your favorite dish. You get to make your exerciser routine interesting and effective.

1. Outdoor Cardio

Start with a 30-minute jog or run in the park. Then, follow it with a 15-minute cycling session.

2. Home HIIT

Warm up using a jumping rope for 5 minutes. Then you can do a 20-minute HIIT workout that includes jumping jacks, burpees, and mountain climbers.

3. Swim and Cycle

Swim laps for 20 minutes and then head to the gym for a 15-minute cycling session.

4. Dance Party

Put on your favorite music and dance around for 30 minutes. It’s a fun way to get your heart rate up.

5. Stair Challenge

Find a set of stairs and climb up and down for 15 minutes. Then try doing 15 minutes of bodyweight exercises like squats and lunges.

Top 10 best cardio exercises for weight loss

top 10 cardio exercise for fat burn

Cardiovascular exercises are a great way to burn fat. However, to learn how to effectively implement cardio, we need to learn how our body burns fat.

When we eat extra carbohydrates, proteins, and fats, the extra calorie in our body is stored as fat in the form of triglycerides. 

Thus, when we try to lose weight through exercise, these triglycerides break down and are used as energy by our body. 

Research has shown that our lungs are responsible for us losing weight. When we workout or do cardiovascular exercise, fats get converted into carbon dioxide and water. Our lungs help excrete carbon dioxide, and water gets excreted through our faeces, urine, and sweat.

And to burn more fat, you need to use your muscles also, as they utilize oxygen while working out. Thus, it can be a good idea to combine cardio with some weight-training exercises for optimal results. 

However, if you have never exercised before, here are the top 10 calorie-burning cardio exercises

you can try out to lose weight and lead a healthier life. Check them out.

1. Running

This is by far the simplest cardio exercise you can try. Running burns a huge number of calories, and you can opt for a treadmill or even run outdoors. Try running for at least 30 mins on a medium pace everyday.

2. Swimming

Swimming can be a full-body workout that won’t put a lot of stress on your joints. It is also a cardio-intensive exercise and can help you shed those extra pounds. If you have access to a swimming pool, try swimming 3-5 laps non-stop.

3.Cycling

Riding a cycle can be both enjoyable and also effective in burning calories. You can also opt to speed up your pedalling to burn more fat. Try cycling for at least 5 km every day to see results.

4. Jumping rope

Jumping rope, or skipping as we more commonly call it, is a simple exercise that you can try out at home. All you need is a skipping rope, and you are ready to shed those pounds. Try skipping for at least 30 mins every day.

5. Stair climbing

Climbing stairs, whether on a stair-climbing machine or an actual staircase, is a great way to target your lower body and get your heart rate up. Try to climb upwards fast and slow down at the bottom.

6. Burpees

Burpees is a bodyweight exercise that involves doing a normal push-up, followed by jumping in the air, and then getting back to the push-up position again.

Burpees engage a variety of muscles like your chest, shoulders, triceps, biceps, lats, glutes, and calves, and also helps to burn fat effectively. Carry out 3 sets of 10 repetitions every day.

7. High knees

High knees is another easy cardio exercise that doesn’t require any equipment. It strengthens your leg muscles and also increases your heartbeat.

To do high knees, stand with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other leg as if you’re running in place. 

Try to extend your arms and touch your knees to your palms as you go. Try to carry out 3 sets of high knees of 10 repetitions each. Combine it with burpees for a more intense cardio session.

8. Jumping jacks

Jumping jacks is another full-body cardio exercise that you can try in your home. And it is relatively easy to perform.

All you need to do is stand straight with your feet apart, jump while spreading your arms and legs, and then repeat. Keep your shoulders relaxed and look ahead. Perform 4 sets of 10 repetitions each.

9.Dancing

Apart from conventional cardio exercises, you can try other activities that get your heart rate up. And dancing can be a great way to lose weight, be it Zumba, hip-hop, or even a ballroom dance.

10. Kickboxing

Kickboxing classes or workouts involve a combination of punching, kicking, and cardio exercises. Thus, kickboxing can provide an intense calorie-burning workout. It also increases your mobility, stamina, and endurance.

Tips to keep yourself motivated during your weight loss journey – Silky Mahajan

Final thoughts

Cardio can be key if you want to lose weight. Thus, if you want an effective cardio workout, choose from the top 10 effective cardio exercises listed above.

Simple and easy to perform, these exercises require minimal to no equipment, and are great for getting your heart rate up! And don’t forget to have a wel-balanced diet by consulting a weight loss dietician to make your weight loss journey easier.

So, are you ready to break a sweat?

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Categories
latest buzz Uncategorized Weight Management

Top 16 homemade early morning drinks for weight loss with Recipes

best morning drink for weight loss
morning drink for weight loss image

Kickstart your day with beverages that boost metabolism & aid in shedding pounds. Discover the best Morning Drinks For Weight Loss here!

60% of our bodies consist of water, making it one of the essential building blocks of life. Water provides many important functions within our bodies such as helping regulate temperature, prevent infections, lubricate joints, and provide vital nutrients and minerals directly into cells as well as improving cognition, mood, and sleep quality.

And the best time to drink water might just be in the morning when we are about to start our day. Studies have found that drinking water in the morning is good for our kidneys, skin, mood, and even weight. 

How much water you should drink ? – Silky Mahajan

Yes, you heard that right! Drinking water in the morning can indeed help us lose weight. And not just water, there are some great weight loss drinks that you can easily prepare at home, which can be a part of your morning hydration routine. 

The science behind early morning weight loss drinks

benefits of weight loss drinks

Recently, fat burning drinks have become popular among individuals looking to lose weight. Although they are no magic solutions and won’t help you lose a substantial amount of weight, there is some science as to how these drinks work.

The most common fat burning drinks are green tea, coffee, ginger, lemon, and apple cider vinegar, among others.

And while these ingredients alone won’t help you lose weight, they help contribute to some essential functions of our body like:

1. Boosts metabolism

Some drinks like caffeine and green tea contain ingredients that can increase our metabolic rate. This can help our body to burn more calories.

2. Rich in antioxidants

 Certain food items like chia seeds, aloe vera, cucumber, and even amla contain a high amount of antioxidants which help to combat inflammation and oxidative stress in our body.

Also, taking certain drinks on an empty stomach, first thing in the morning can kickstart our metabolism and may also aid in burning fat.

Now, let’s look at the 16 homemade best early morning drinks for weight loss you can have.

Top 16 Best Morning Drinks for Weight Loss & Their Homemade Recipes

best early morning weight loss drinks

The drinks mentioned below may offer you some benefits. However, you should try to incorporate them as a part of a holistic diet. It will also be beneficial if you add some cardio exercises as a part of your daily routine.

1. Warm lemon water

Lemons are commonly found across Indian households and are filled with vitamin C.

Benefits

Boosts digestion and helps detoxification.

Recipe

Squeeze half a lemon into a cup of warm water. You can try adding a tablespoon of black pepper or honey for taste

2. Amla Juice With Water For Weight Loss 

Amla, also known as Indian gooseberry, is filled with nutrients and antioxidants. 

Benefits

Helps you lose weight,, boosts metabolism, and provides a rich source of Vitamin C. 

Recipe

Mix 1-2 tablespoons of amla juice in a glass of water. Add 1 tbsp of honey for flavor.

3. Vetiver Concoction For Weight Loss

Vetiver, or khus, is known for its cooling properties.

Benefits

Helps with weight management, and digestion, and also promotes a sense of calmness.

Recipe

Soak a small piece of vetiver root in a glass of water overnight. Consume the infused water in the morning.

4. Fennel Seeds With Water

Fennel seeds have an aromatic and sweet flavor and are commonly used as a digestive aid. 

Benefits

Aids digestion, reduces bloating, and freshens breath. 

Recipe

Steep a teaspoon of fennel seeds in a cup of hot water. Strain and enjoy.

5. Carom Seeds With Water

Carom seeds, also known as ajwain, have a pungent flavor and are popular in Indian cuisine.

Benefits

Improves digestion, relieves acidity, and helps in losing weight

Recipe

Mix 1/2 teaspoon of carom seeds in a glass of warm water. Let it steep for a few minutes before drinking.

6. Ginger With Hot Water

Ginger is well known for its pungent, spicy flavors and medicinal uses.

Benefits

It aids digestion, reduces inflammation, and also boosts immunity. 

Recipe

Grate or slice fresh ginger and steep it in hot water. You can add lemon and honey for extra flavor.

7. Green Tea

Green tea is a beverage made from unoxidized tea leaves. 

Benefits

Supports fat loss, is rich in antioxidants, and promotes overall health. 

Recipe

Steep a green tea bag in hot water for 2-3 minutes. After that, remove the tea bag or strain the leaves before drinking.

8. Chia Seeds

Chia seeds are packed with nutrients and become gel-like when soaked in water.

Benefits

Rich in omega-3 fatty acids, fiber and aids in weight management

Recipe

Mix 1-2 tablespoons of chia seeds in a glass of water and let them soak for a few hours or overnight until they form a gel-like consistency.

9. Lukewarm Lemon Water

Like warm lemon water, this beverage offers the benefits of vitamin C. 

Benefits

Boosts digestion, rich in Vitamin C, and helps detoxification. 

Recipe

Squeeze half a lemon into a cup of lukewarm water. You can also add some black pepper or honey for taste.

10. Jeera Water

Jeera, or cumin seeds, have a warm, earthy flavor and are commonly used in Indian cooking. 

Benefits

Aids digestion, and has antioxidant properties. 

Recipe

Roast and crush a teaspoon of cumin seeds. Then steep them in a cup of hot water. Strain and enjoy.

11. Cinnamon Water

Cinnamon is a spice and has a sweet and warm taste. 

Benefits

Regulates blood sugar  and has anti-inflammatory properties. 

Recipe

Add a cinnamon stick or a pinch of ground cinnamon to a cup of hot water. Let it steep, and remove the cinnamon before drinking.

12. Matcha Tea

Matcha is a type of green tea made from ground tea leaves. 

Benefits

High in antioxidants, boosts metabolism, and provides a calm energy boost. 

Recipe

Whisk 1-2 teaspoons of matcha powder into hot water until it blends well.

13. Aloe Vera Juice

Aloe vera is a plant which has soothing and healing properties. 

Benefits

Supports digestion and skin health and provides vitamins and minerals. 

Recipe

Mix 1-2 tablespoons of aloe vera juice with a glass of water. 

14. Cucumber and Mint Infused Water

This refreshing drink combines cucumber with the cooling sensation of mint. 

Benefits

Hydrate our body, aid in digestion, and provide a refreshing taste. 

Recipe

Slice a cucumber into small pieces and add some mint leaves to a pitcher of water. Allow it to sit for a few hours in the refrigerator before serving.

15. Black Coffee (without sugar)

Black coffee is coffee brewed without sugar or milk and offers a bold and robust flavor. 

Benefits

Provides a caffeine boost, enhances alertness, and can also help in losing weight

Recipe

Mix coffee powder with warm water. You can add honey or cinnamon to make it taste better.

16. Apple Cider Vinegar with Water

Apple cider vinegar comes from apple juice which is fermented and has an acidic taste. 

Benefits

May aid in weight loss, improves digestion, and balances pH levels. 

Recipe

Mix 1-2 tablespoons of apple cider vinegar in a glass of water. You can add honey for sweetness if desired.

Tips for Maximizing the Benefits of Your Morning Drink

morning drink for weight loss

You can start your day with a fat loss drink on an empty stomach to help your body better absorb its nutrients and boost your metabolism.

Additionally, as part of your losing weight plan drinking beverages that aid in fat burning after your morning workout can be beneficial for recovery and rehydration.

Consider trying drinks, like cucumber mint water or chia seed-infused beverages as they provide nutrition after exercising.

Similarly, to maximize the benefits of your weight reduction drink, try pairing it with a healthy diet and regular physical activity. Be consistent in your schedule; give at least 2-3 months before expecting results to show.

Parting thoughts

The first thing you drink in the morning can greatly impact your overall health and mood. Thus, if you start your day with a fat burning drink utilizing any of the recipes mentioned above, you will be one step away from achieving your body goals. 

Not only are they the best drinks in the morning for weight loss, but they are also easily available at your local market.

So, start your day on a healthy note and let your body thank you.

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