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Why You Should Drink Lemon Water In The Morning

Why You Should Drink Lemon Water In The Morning

The lemon (Citrus × limon) is a small evergreen tree native to Asia, and the tree’s ellipsoidal yellow fruit. The fruit’s juice, pulp and peel, especially the zest, are used as foods. The juice of the lemon is about 5% to 6% citric acid, which gives lemons a sour taste. The distinctive sour taste of lemon juice makes it a key ingredient in drinks and foods such as lemonade, cocktails and soft drinks.
Lemon juice is also used as a short-term preservative on certain foods that tend to oxidize and turn brown after being sliced, such as apples, bananas and avocados, where its acid denatures the enzymes that cause browning and degradation.
Apart from the above mentioned use of lemons, here we are presenting you with a few reasons why you should drink lemon water in the morning with flat tummy.
Benifits of Lemon - Why You Should Drink Lemon Water In The MorningNo! here we are not asking you to stop drinking your soothing morning cup of coffee which is great in taste and the warmth, smell it welcomes you with is just indescribable, just postpone that cup for a good 30 minutes. Facts listed down here will surely make you give it a try and please try it for at least 28 days. Why 28? because that’s how long it takes to form any habit.
  • Alkalizing in NatureHuman body performs best when it’s more alkaline (cancer cells tend to breed in an acidic body). Lemon although being an acidic fruit acts as an alkalizing agent when it enters human body and lowers the acid levels. Due to the foods we eat and things our skin is exposed to and the environment we are living in most of the people have very acidic body and lemon water helps decrease the pH.
  • Source of Vitamins and Minerals
    Lemon is vitamin rich with vitamin C (anti-oxidant, anti-bacterial, & helps immune system), vitamin B (energy production), riboflavin (tissue repair, growth and development) and minerals like calcium, phosphorus, magnesium (all these minerals help build strong bones & teeth) can be your best companion throughout the day.
  • Helps Liver Eliminate Toxins and Waste ProductsLiver is responsible to detoxify, protein synthesize and production of bio chemicals of help our body in proper digestion. Lemon water helps the liver carrying out all these functions more efficiently as it increases the liver detoxifying enzymes. Being diuretic, lemon increases rate of urination which also helps in purifying.
  • Cheap Anti-Aging RemedyLemon helps removing wrinkles and improving the allover appearance of your skin. Your skin can’t look healthy if your body if holding too much toxins and since lemon water fight that, you’ll get a clear glowing skin. Also lemon contains citric acid which helps fighting acne. In short a cup of lemon can be your cheap home remedy for glowing skin & removing wrinkles
  • Good for Weight LossLiver slows down the metabolism when its full of toxins and waste products which leads us to more fat in our body. Lemon helps liver eliminating all those waste products and help burn fat faster. Lemon cannot do it all alone but it can Help and most effective way is doing this with eating real food and exercise. Also being high in pectin fiber it helps hunger carvings.
  • Relieves Respiratory Problems & Freshens BreathLemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies. Lemon also helps freshens your breathing and also helps relieve tooth pain and gingivitis, although being high on citric acid it can harm your tooth enamel so be careful with that.
Lemon Cocktail, lemonade
This includes the benefits of having lemon water, now to conclude for this session here is how you can make one for yourself from tomorrow morning:
  1. Fill a glass/cup of water with water (warm, room temperature or cold it doesn’t real matter but if you have digestive problems, use hot water)
  2. Squeeze the juice from 1/2 of a fresh lemon into glass of water. (This will turn the water cloudy)
  3. Stir and drink
* Don't use bottled lemon juice as it can contain sulphites which a lot of people are allergic to.

Top 10 Health Benefits of Dark Chocolate

Top 10 Health Benefits of Dark Chocolate

Indulge yourself in the goodness of dark chocolate. This amazing food can provide you with countless health benefits, while leaving a sweet taste in your mouth.
The origin of chocolate dates back to 1500 BC. The cocoa beans were used in Aztec and Mayan civilizations. Christopher Columbus brought these cocoa beans to Spain and later they spread all over Europe while the first chocolate bar was introduced in 1874.
Chocolates are produced from the seeds of Theobroma cacao, commonly known as cacao tree. The tree is native to tropical rain forests of South America and holds significant importance for its beans or seeds that are used for cocoa powder, and cocoa butter. The cocoa beans are then crushed and grounded to get cocoa liquor. Then this cocoa liquor is processed further by mixing sugar and fat and finally you get your favorite chocolate.
There are different types of chocolate available, the taste of chocolate depends on the proportion of cocoa and other ingredients that are used in its mixture. The three main varieties of chocolate are milk chocolate, white chocolate and dark chocolate. Out of these three varieties dark chocolate has the highest amount of antioxidants which makes it the most beneficial variety for your health.
dark chocolate bar
The healthy nutrients you can get from dark chocolate are Potassium, Copper, Magnesium and Iron. You also get flavonoids from chocolate, an important antioxidant for preventing many diseases. In fact, it has 5 times more flavonoids than an apple. These nutrients serve your body with the following health benefits:
Promote Heart Health
A research was conducted in Sweden, over a time period of 9 years to find about the heart promoting benefits of chocolate. In this study more than 31,000 women participated, who consumed one to two servings of dark chocolate per week. A reduced risk of heart failure was observed in these participants.
Another research conducted in Germany proved that consuming a square of dark chocolate everyday can help lower blood pressure and reduce the risk of stroke up to 39%. Thanks to the flavonoids that help with the flexibility of arteries and veins.
It also promotes good circulation because of its blood thinning and anti-clotting properties.
Control Blood Sugar
Good news for diabetics! Dark chocolate ranks low on Glycemic index, which means it won’t spike your sugar levels. The flavonoids present in dark chocolate reduce insulin resistance and helps your body to efficiently use the insulin. Claudio Ferri, M.D., a professor at the University of L’Aquila in Italy says, “Flavonoids increase nitric oxide production, and that helps control insulin sensitivity.”
Weight Loss
Did you know that dark chocolate can actually help you to lose weight? A research conducted at the University of Copenhagen, revealed that dark chocolate gives you a more filling effect and lessens your cravings for fatty, sweet and salty foods. So if you incorporate a little portion to your diet you can get optimum health benefits without a weight gain. A cup of hot chocolate is also beneficial for reducing appetite.
Happier Babies
A Finnish study revealed that babies born to mothers, who consumed dark chocolates during their pregnancies, were happier and they smiled a lot. So, it is better to use chocolate during pregnancy rather than giving pacifiers to your crying babies after birth. It also relieves stress in mothers-to-be.
Good Mood Food!
An important chemical called phenylethylamine or PEA is present in chocolates, it is the same chemical that the brain creates when you experience the feeling of love. Phenylethylamine also encourages the release of endorphins by your brain, a chemical essential for putting you in a good mood.
Dark chocolates can also relieve stress by reducing the level of stress hormones. It contains serotonin, which acts as a natural anti-depressant.
Prevents sunburns
Dark chocolates contain high levels of flavanols. A research conducted in London proved that flavanols found in chocolates can provide protection against harmful effects of the sun.
Boosts Brain Powers
Researchers at the Oxford University studied long term effects of chocolate consumption on human brain. 2000 participants were included in the study, with age above 70. It was concluded that participants consuming chocolates high in flavanol contents scored high on cognitive tests.
Another study conducted by the researchers at the University of Nottingham, found that drinking flavanol rich cocoa can regulate the flow of blood to the key parts of the brain, as a result its performance is improved.
Provides Cough Relief
Dark chocolates contain theobromine, a chemical that is effective for treating cough. It is as effective as codeine, but unlike codeine it does not cause dullness and tastes far better than it. Maria Belviai, a professor at the National Heart and Lung Institute, in London, says about chocolate that, “It had none of the negative side effects.”
Treats Diarrhea
The use of cocoa for treating diarrhea can be traced back to the 16th Century in European and South American cultures. Researchers at the Children’s Hospital Oakland Research Institute found that the flavonoids present in the cocoa help to bind the protein, responsible for regulating fluid secretion in the intestine, this results in a relief from diarrhea.
Fights Cancer
Dark chocolate is considered among “one of the best cancer-fighting foods” along with other foods like garlic, blueberries, red wine and green tea. Chocolate works in two ways to fight against cancer. It inhibits the cancer cell division and also reduces inflammation.
While choosing chocolate make sure it contains at least 70% of cocoa. Remember! Chocolates are high in fats and sugar, so it is better to consume them in moderate amounts. Mary Engler, Ph.D., a professor of physiological nursing at the University of California at San Francisco, suggests taking no more than 200 grams or 7 ounces of dark chocolate in a week. Also look for labels saying sugar contents less than 10 grams.

10 Foods To Increase Bone Strength

10 Foods To Increase Bone Strength

The entire structure of our body is due to the bones hence there is a need to maintain their proper health apart from which these bones are known to provide protection to the body organs. For the body to maintain proper posture it is necessary that the bones need proper strength also they have to remain healthy to withstand any problems.

For those who plan to increase their bone strength is suggested to consume foods which have some important nutrients like Phosphorus, beta-carotene, Magnesium, Calcium, Minerals, proteins, Vitamins and fiber. There is a huge list of foods which are known to help in strengthening of bones and keeping them healthy along with which they are known to help in lessening any risk of joint pains, arthritis and several other problems.

For those who want to retain strength in bones will have to carefully plan each part of their diet for which it is also necessary to eat right food which will help in building better bone mass and density irrespective of the age.

We have come up with the top 10 such foods which are known to have all the necessary nutrients and increase bone strength:

  1. Salmon:

    Calcium, Omega-3 fatty acids, Vitamin D and protein present in this fatty fish are known to help in boosting bone health also both Omega-e and Vitamin D in this type of fatty fish is known to help the body in absorbing calcium. Including salmon in daily diet is known to help bone density and accumulation apart from this it is also known to be good for heart health. There are various methods in which this fish can be prepared for consumption which includes grilled, baked or poached methods also making it part of various other dishes.

  2. Milk:

    This undoubtedly is one such food in which calcium can be found in abundance but this does not restrict it from only consisting one nutrient instead is supported by several other nutrients which are Magnesium, Potassium, Vitamins A, D and B12 along with Phosphorus and Riboflavin which are known to play key role in maintaining bone health. For an adult it is suggested to go with two glasses of milk on daily basis but kids and teenagers should drink even more milk which can be chosen from among skimmed, low fat and whole milk. Those who find milk taste annoying can mix it with other ingredients to make smoothie.

  3. Cheese:

    Cheese being a product of milk has rich presence of nutrients like Calcium, vitamins A, D, B12, Riboflavin, Magnesium, Phosphorus, Potassium and Protein all of which are necessary to maintain bones strength. Those who are sensitive to lactose in milk can choose cheese instead of it since they are known to have lesser lactose content and regular consumption of this cheese in smaller amounts is known to help the body with healthy bones. There are several varients of Cheese available in the market include Swiss, Goat Cheese, Cottage cheese, Parmesan, Mozzarella, Swiss and Cheddar cheese.

  4. Yogurt:

    In order to fulfill the requirement of our body for calcium it is said that only one cup of yogurt is sufficient apart from which it also has Vitamins A, D, B12, Magnesium, Phosphorus, Potassium, Protein and Riboflavin. For stronger bones it is suggested to not go with Greek Yogurt since they have higher protein content but have lesser calcium and Vitamin D when compared to traditional yogurts.

  5. Sesame Seeds:

    They are available throughout the year hence it is easy to include them in diet due to their nutty taste and nutrients include Phosphorus, Magnesium, Calcium, Vitamin D and Vitamin K. Suggested quantity of these sesame seeds is one fourth cup which can be taken either in dried or roasted form also they can be sprinkled over vegetables or even made to be part of salads. If the seeds are not tasty enough to tingle your taste buds they can be made into butter which when accompanied with flaxseeds work wonders for the body.

  6. Collard Greens:

    Sufficient amount of calcium present in these green vegetables supported by Omega-3 fatty acids, Magnesium and Vitamin K are known to help in bone strengthening at the same time they are known to fight against cancer, diabetes and bacteria. One cup of this cooked greens are sufficient to fill one fourth of the calcium requirement by body and best method to consume these greens is to steam them with fresh onion and garlic and can also be consumed in soup and salad forms.

  7. Spinach:

    This is one of the vegetables which are easily found to have higher presence of calcium along with Iron, Fiber, Magnesium, Potassium and Vitamin A, C. One cup of cooked spinach is sufficient to provide sufficient calcium to the body, this vegetable can be eaten in any form as per each individual’s taste additionally it also makes great addition to salads and sandwiches. For better bone health it can be supported by other foods like Cabbage, Broccoli, Cauliflower and Kale.

  8. White Beans:

    Sufficient amount of calcium, Fiber, Magnesium, Potassium, Phosphorus and fat free protein are available in these white beans which are necessary to add strength to the bones. Healthy strong bones can be developed by including one cup of these cooked beans in diet daily, which can be taken in any form like salads, soups, casseroles or baked.

  9. Tofu:

    Healthy and strong bones can be attained by isoflavones which is known to plant based chemical along with calcium, half cup of this tofu is known to have 800 milligrams of calcium. To meet the calcium requirement of body it is suggested to go with soy products and tofu on daily basis. Also tofu is most chosen by those who are allergic to lactose present in milk, also making it best choice for bones which can be taken in any form that is either plain or cooked one.

  10. Sardines:

    one other source of calcium and Vitamin is sardines which have equal quantity of calcium and Vitamin D quite like milk and other dairy products. Best way to enjoy sardines is to eat it from can which can be added to pizza, mashed dish or in salads also for their perishable nature. Sardines are known to have sufficient amount of omega-3 fatty acids, Vitamin B12 and Phosphorus, these fishes are also known to be found in fresh form making it easy to use in salads and sauces.
In order to benefit the body from getting calcium it is suggested to eat salt and ensure exposure of body to sun to get sufficient amount of Vitamin D also helping in taking part in active physical activity.

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31 SATISFYING 100-CALORIE SNACKS

31 SATISFYING 100-CALORIE SNACKS

Healthy eating isn’t all about calorie counting. Nutritious foods are key, but after calorie-laden holiday meals, it’s nice to know you can grab a quick snack that won’t fill up the energy tank all the way. Let’s be honest, hunger can creep up when it’s least convenient (like 30 minutes before a dinner reservation) so turn to this list for a small and satisfying bite that won’t ruin a healthy day.
31 Satisfying 100-Calorie-Snacks
1. Cheesy Popcorn
Toss 1 tablespoon of grated Parmesan cheese and a dash of cayenne pepper with 2 cups of freshly popped popcorn. Choose a low-fat, low-sodium pre-packaged variety or pop kernels in a small paper bag in the microwave. Grated parm can have a lot of salt, but one tablespoon has only three percent of the daily recommended value, and only 22 calories for a whole lot of added flavor.
2. Cottage Cheese and Cantaloupe
Top ½ cup of low-fat cottage cheese with ½ cup of diced cantaloupe. That ½ cup ofcantaloupe delivers 50 percent of the daily recommended values of vitamins A and C, two vitamins that may help promote clear skin.
3. 14 Almonds
Almonds don’t need any extras to be a satisfying snack. Added bonus: They’re the most nutritionally dense nut (which means they have the highest concentration of nutrients per calorie). Try 8 of our cocoa dusted almonds for a sweeter version.
4. Baked Apple
Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff. But for a simple low-cal version, core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).
5. Jicama and Honey Mustard Dip
Hicka-what? Jicama (pronounced, hic-kuh-muh) is a root veggie that touts 6 grams of fiber per cup. Peel and slice up 1 ½ cups, and dip into a mixture of 1 tablespoon of Greek yogurt, 1 tablespoon of mustard, and 1 teaspoon of honey.
6. Mexican Potato
There’s always the option to bake a potato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes or until soft (you should be able to pierece with a knife and remove without any resistance). Top ½ of the potato with 1 tablespoon of salsa and 1 tablespoon of plain Greek yogurt (a great stand in for sour cream). Save the other half in the fridge for another snack!
PopcornPhoto by Perry Santanachote

7. Kettle Corn
Toss 1 teaspoon of cinnamon and 1 teaspoon of stevia with 2 cups of freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution. Not a fan of stevia? Swap it for 1 teaspoon of honey plus 1 teaspoon of water microwaved for 20 seconds to thin it out.
8. 22 pistachios
These little guys are the biggest bang for your calorie buck. Pistachios rank high in protein and lower in saturated fat compared to many other kinds of nuts. Pick the in-shell variety (not the pre-shelled ones) — they’re less expensive and one study found people consume up to 41 percent more calories from pistachios when they don’t have to crack the shell to work for it [1].
9. Apples and Cheese
Pair a Laughing Cow Mini Babybel Light cheese wheel with half of a baseball-sized apple, sliced. The cheese has 6 grams of protein and 20 percent of the daily recommended value of calcium.
10. Red Pepper and Goat Cheese
Slice up one medium red pepper and enjoy with 2 tablespoons of soft goat cheese. Goat cheese is tangy and flavorful, and has about ⅓ fewer calories, and ⅓  the fat per ounce compared to cow’s milk cheese.
11. Chili-Lime Shrimp
Toss ten large boiled shrimp in 1 tablespoon of limejuice. Sprinkle with ½ teaspoon of chili powder. Here’s the kicker: this little snack has over 10 grams of protein! Shrimp also have a high concentration of the antioxidant astaxanthin, known to reduce inflammation [2].
12. Carrots n’ Hummus
Chow down on 10 baby carrots with 2 tablespoons of hummus. Jazz it up with fresh herbs like dill or parsley.
White Bean SaladPhoto by Perry Santanachote 
13. White Bean Salad
Combine ⅓ cup of white beans with 1 tablespoon of sliced scallions, a squeeze of lemon juice, and ¼ cup of diced tomatoes. White beans are a good source of dietary fiber, protein, and iron.
14. Hard Boiled Egg Whites and Mustard
Boil four eggs for 12–15 minutes. Let them cool, de-shell them, slice them in half, and remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon of mustard. The really yellow kinds of mustard get their color from turmeric, an anti-inflammatory spice. Pro tip: If you add 1 teaspoon of baking soda to the water, the eggs will be a cinch to peel!
15. Frozen Grapes
Grapes make a great snack fresh or frozen, but if you opt for the chilly state, they lastway longer. Nosh on 1 cup (about 28 grapes). Feeling fancy? Use them as fruity ice cubes in a tall glass of water to stay hydrated while snacking.
16. Egg Whites and Toast
Toast one slice of whole-wheat bread and top with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.
17. Pumpkin Yogurt
Combine ½ cup of nonfat plain Greek Yogurt with ¼ cup of pumpkin puree. Sweeten with stevia, ¼ teaspoon vanilla extract, and a pumpkin pie spice blend (or cinnamon).Pumpkin is a low fat way to increase this snack’s fiber and flavor profile.
18. DIY Chunky Apple Sauce
Dice up ½ of a tennis-ball sized apple and add it to ½ cup of unsweetened apple sauce. So much apple! You’ll get the spoonability of apple sauce, but with an added fresh crunch (not like that store-bought mushy chunk). Sprinkle with some cinnamon for an extra flavor kick.
Spinach Watermelon SaladPhoto by Perry Santanachote 
19. Watermelon Salad
Top 1 cup of raw spinach with 1 tablespoon of balsamic vinegar and ¾ cup of diced watermelon. Spinach has a ton of vitamin K (which helps blood to clot properly when you get cuts) and vitamin A (which is good for the eyes).
20. Open Faced Turkey Sammie
Toast 1 slice of whole-wheat bread and spread with 1 teaspoon of honey mustard. Top with 2 slices of deli turkey.
21. Avocado Rice Cake
Top a rice cake (we like the unsalted brown rice variety) with 1/4 of an avocado, mashed. Sprinkle with cracked black pepper and paprika. Avocados are a good source of monounsaturated fat, the kind of fat that can help improve cholesterol levels and decrease the risk of heart disease [3] [4].
22. Strawberries and Goat Cheese
Pair 10 large strawberries with 1 tablespoon of soft goat cheese. This serving ofstrawberries has over 100 percent of the daily recommended value of vitamin C.
23. Rice Cake and Almond Butter
Top a rice cake with 2 teaspoons of almond butter. While it’s not nearly as popular as peanut butter, almond butter is a better choice when it comes to fiber, iron and especially Vitamin E.
24. Enlightened Bars 
These healthier ice cream bars aren’t just low in calories — they actually have some impressive nutritional stats: Eight grams of protein, no artificial sweeteners, only three grams of sugar, and five grams of fiber per bar. They come in coffee, fudge, and orange cream flavors. (We’re partial to the coffee flavor at Greatist HQ — surprise, surprise.)
Kiwi SaladPhoto by Perry Santanachote

25. Kiwi and Coconut
Slice 1 large kiwi and top with 1 tablespoon of unsweetened shredded coconut. Onekiwi has all the vitamin C to meet the daily recommended value.
26. Cukes and Cream Cheese
Cut one medium cucumber into long strips. Combine 2 tablespoons of diced roasted red pepper, 2 tablespoons of low-fat cream cheese, and ¼ teaspoon of cracked pepper. Spread the cream cheese mixture onto the strips. Cucumbers are made up mostly of water, which makes them a healthy low-calorie dipper.
27. Broccoli and Tzatziki Sauce
Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon of minced cucumber. Dip six florets into the sauce. The healthy bonus here is that eating broccoli raw may help maintain the green veggie’s cancer-fighting nutrients.
28. Baby Corn and Soy Sauce
For a super quick snack, dip 20 baby corns into low-sodium soy sauce. Baby corn is high in folate, a B-vitamin that helps produce and maintain new cells.
29. Dark Chocolate
This snack doesn’t need any friends  — it’s tasty by itself. Enjoy three squares or five dark chocolate kisses. A bit of the dark stuff can help regulate levels of the stress hormone cortisol [5].
30. English Muffin and Fruit Butter
Toast ½ of a whole-wheat English muffin. Top with 2 teaspoons of pumpkin butter or apple butter for about 30 calories. Choosing these spreads over conventional jams can save about 20 calories per serving.
31. Protein Shake
Shake up 1 scoop of vanilla whey protein with 1 cup of unsweetened almond milk. This one’s perfect for post-workout snacking, too — whey protein has been shown to help rebuild muscles after exercise.
What are your favorite low-cal snacks? What did we miss? Share with us in the comments below.
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