7 Easy to make healthy breakfast ideas for you

Today, i’m going to show some of the best and easy to make healthy breakfast ideas.

It is always believed that people should have a substantial breakfast. Most of the people often skip breakfasts to maintain a proper diet.

But this concept is wrong and not at all acceptable. After a good break, you should wake up early in the morning and maintain a good diet.

If you have a proper breakfast, you can work peacefully for the whole day. Apart from all this, it will also give you the strength to increase your immunity.

We are living in a polluted world, and it is essential to consume a proper diet so that you can easily fight with external enemies.

Healthy breakfast should not only be a stomach-filling one but also be a nutritious one. Here are some healthy breakfast ideas for you.

Some Healthy breakfast ideas

Now in the next few lines, we will try to explore some of the best healthy breakfast ideas for our family. It will help you to get a good health.

As breakfast is the most important meal of the day, it should be appropriately taken. These breakfast ideas can help you to choose the best one for your health and family.

1. Chia seed oatmeal

Oats are always good for breakfast. It can help you maintain good health. The main thing about oats is that it can be taken in any way.

You can have it with milk or normally.

In this aspect, Chia seed oatmeal is one such item that can provide extra strength and boost your energy.

If you soak oats overnight, it will become soft very soon. It also becomes creamy liked the cooked ones.

Chia seeds are very popular for Omega 3, and they can add a nutty flavor to the food.

Now you can add some syrup on the food to make it more delicious and yummy.

2. Peanut banana cinnamon smoothie

Smoothies are always accepted for breakfast.

It can give you good energy and make you feel full. Both the kids and the adults will always love to have these types of smoothies.

If you add a pinch of cinnamon on the smoothie, it can make the whole thing much delicious and healthy for the consumers.

3. Savory egg muffins with spinach

It is also presumed to be one of the healthy breakfast ideas. If a small bit of quinoa is added, it can make the muffins more delicious and yummy.

It is best for vegetarians and people who love gluten-free diets.

The whole product is packed with spinach, onion, and cheese, and all these items increase the taste of the food to a good extent.

It can be a great breakfast idea for your family.

4. Honey apple toast recipe

It is merely a great healthy breakfast for your family. The apple cheesecake is a great one in this case. It comes with fantastic taste and flavor.

The main thing required is whole grain bread, skimmed cheese, and thinly sliced apple.

Now place the apple on the bread along with the cheese. Just take a bite, and you will feel great. You can also make it like a sandwich.

5. Banana bread bars

Banana bread bars are an easy way to make your breakfast. It is easy to prepare and good for your health.

The whole product is toasted with white bread, white bananas, and dates, walnuts.

All these ingredients will always add a wonderful taste to the entire item. You can easily have it with a morning cup of coffee.

It will increase your immunity level to a great extent. You can cut the bread into slices and store it in some place for future use. It can be consumed at any time of the day.

6. Instant pot yogurt

it is also one of the best healthy breakfast ideas for today’s people. Yogurt contains good fat and protein that is required by the human body.

It is easy to prepare this dish with the help of an instant pot.

If you chill the whole item, it can also help you to have a great taste. Just have it and include it in your daily diet.

7. Cream cheese pancakes

If anyone in your family prefers to have a gluten-free and low carbohydrate diet, you should always try to give him this food.

Cream cheese, eggs, and maple syrups are blended in a bowl. If you wish, you can dust it with powdered sugar on the top to give a good look.

The taste is also good and can be tried quickly.

It also takes less time to prepare this food. You can try it for your everyday breakfast. Some people also love to put berries on the dish.

Cream cheese pancakes are always good for the health of the people. 

The time has come when we all should be cautious about our health. Single negligence can bring a lot of problems.

To maintain good health, people should always follow and keep some healthy breakfast ideas for their families.

There are many types of frozen foods available in the market, but you should go with the healthy and delicious ones. 

These foods may take a lot of time and energy to prepare, but as a whole, it is very easy to prepare all those.

It takes very little time to prepare those foods, and you will enjoy a lot to have a flavor of these foods. 

5 Lifestyle Hacks For Stronger Digestive System

It doesn’t matter what you ate before but adapting these lifestyle changes can surely give a boost to your digestive system.

Water

Photo by Jana Sabeth on Unsplash

Water is a panacea for digestive problems. It cleans the colon and removes toxins and solid waste from your body.

Keep a handy water bottle with you always. Whenever you feel like drinking something, drink water.

All of the organs, tissues and cells in your body require water for proper functioning. Water is a simple remedy for people who suffer from constipation.

After going several hours without a sip, a serving of water first thing can hydrate the body while aiding digestion and metabolism. Drinking enough water to stay hydrated is more important than whether it is warm or cold.

we should consume Water in between the meals, not with the meal. Keep a gap of at least 30 minutes before and after a meal.

Food

Photo by Dan Gold on Unsplash

what we eat or what type of food we consume affects our digestive system most.

Processed, deep-fried, refined food or artificially flavored, sweetened foods stick in our intestine and slow the rate of digestion. On the other hand, fiber rich foods like oats, millets, whole wheat, semi brown rice, nuts fasten our digestion.

Probiotic foods like curd, buttermilk should also be a part of our meals. These foods contain good bacteria which is very necessary for our digestive health.

Also, make seasonal fruits a part of your daily diet. They are high in digestive enzymes and antioxidants. Apple, papaya, pineapple, guava, etc are the best fruit to consume. Also eat a full plate of salads before lunch.

Exercise

Exercise increases the blood circulation in our body. Even low-level activity like walking is very beneficial.

High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise. It offers many of the same health benefits as other types of exercise.

Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions. You can rest and do light exercise between intense exercise sessions.

  • Exercise decreases body mass index (BMI)
  • Lower resting heart rate
  • Lower pulse pressure
  • Decreased body weight
  • Improved mental health scores
  • Reduced levels of depression and social avoidance.

Yoga

Vajra asana or Thunderbolt pose is the best yogic pose for the digestive system. When we sit on a thunderbolt pose, blood flow increases towards our stomach.

It is the only pose that we can do even after a meal. So spare 3 to 5 minutes post-meal to sit in this pose.

If you’re pregnant, ask your doctor about Vajrasana. Some feel that we should avoide it. Others feel it’s OK if you keep your knees apart to avoid stressing your abdomen.

Your doctor is familiar with your situation and can give you a personalized recommendation.

Proper chewing of food

Proper chewing of food is the most important and most ignored lifestyle change. Ask yourself, how many times do you chew one bite of food?

In today’s busy lifestyle, we won’t give proper time to chew the food. About 50 percent of digestion takes place in the mouth only. Important enzymes for digestion are present in saliva.

Ideally, we should chew one bite of food 32 times. Almost half the task of digestion is complete here if we chew the food properly.

Practice these steps in your daily routine and see the result within a week.

Vitamin D: Deficiency, Dosage and Sources

What is Vitamin D?

The scientific name of vitamin D is Cholecalciferol. It is a fat soluble vitamin. Vitamin D is required for bone growth and calcium metabolism. Vitamin D plays an important role in the absorption of dietary calcium from the intestine and its deposition in bone. Gross deformities of bone may therefore result if enough vitamin D is not available to the body.

How it works in our body

Vitamin D (cholecalciferol) does not act directly to discharge its functions in the body. Recent studies have shown that it is first converted into 25 hydroxy cholecalciferol in the liver and subsequently to 1,25-dihydroxy cholecalciferol (1,25 DHCC) in kidney. 1,25-DHCC is the active form of the vitamin which functions in the body. Apart from the lack of vitamin D, a deficiency in the conversion of the vitamin D to its active form can also cause rickets/osteomalacia. Vitamin D acts like a hormone in the body.

Causes of vitamin D deficiency

Deficiency of vitamin D occur when you are not taking recommended level of vitamin D as per time.
Certain people given below are at higher risk of vitamin D deficiency:

  1. who spent very less time in sunlight or keep themselves covered when outside.
  2. People who are bound to stay at closed spaces due to their work or something.
  3. People with very dark skin may have vitamin D deficient.
  4. People who eat less dairy products or are lactose intolerant.
  5. Who have certain medical conditions like bowel disease may be vitamin D deficient.
  6. Overweight people.
  7. Older adults.

Disease due to vitamin D deficiency

Photo by Bart Heird on Unsplash

Rickets

Rickets is a disease of children in growing years caused by the deficiency of vitamin D and calcium. This disease leads to the softening and distortion of bones, weaker bones with abnormal shape and fracture.

Vitamin D or cholecalciferol is formed in the skin by the ultraviolet rays present in sunlight which converts a cholesterol derivative (β-dehydrocholesterol) present in the skin to vitamin D(cholecalciferol). Therefore, rickets do not generally occur in children normally exposed to sunlight, but may develop among those who live in dark and dingy households. This deficiency occur in temperate climates where exposure to sunlight is limited, unless vitamin D is obtained through food.

Probably, minor degree of rickets is more common in infants and young children. Malnourished children with protein deficiency may also develop rickets probably due to poor conversion of vitamin D to the active form of vitamin D. The most in expensive way to get vitamin D is exposure to sunlight which is freely available in plenty, particularly in tropical countries.

Osteomalacia

It is the abnormal softening of bones caused by deficiencies of vitamin D or calcium or phosphorus. Osteomalacia manifests itself initially as pain in bones, usually starts during pregnancy when the demand for calcium is
raised to meet the increased need of the growing foetus in the womb. After the child birth, the disease may regress but it may recur in a more severe form in the subsequent pregnancies. Ultimately, the bones of the victim may become so bent that the woman is unable to stand upright and distortion of the pelvis may cause child birth very difficult. A good supply of vitamin D during pregnancy benefits the mother and helps satisfactory development of the infant.

Doses

Photo by Kelly Sikkema on Unsplash
AgeRcommended amount of vitamin D per day
0 to 1 year400 IU
1 to 70 years600 IU
over 70 years800 IU

IU- interantional units

This requirement may be obtained in great measure in tropical countries through exposure to adequate sunlight. In those cases where vitamin D requirement is not met through adequate exposure to sunlight or due to metabolic or genetic reasons, supplementation of vitamin D may be necessary. One gm of pure vitamin D is equivalent to 40 million IU, i.e., (400 IU= 10 μ g) of the vitamin. People who take certain medications or have specific medical conditions, such as osteoporosis, may have different vitamin D or calcium needs and should speak to their health care provider.

Overdose

Excessive intake of vitamin D can lead to toxic symptoms, which include irritability, nausea, vomiting and constipation. Cases of toxicity in children have been reported even with prolonged daily intake of a dose as low as 1000 IU.

Sources of vitamin D

Sunlight

Photo by Marco Biasibetti on Unsplash

It is the cheapest and biggest source of vitamin d. It is available almost every part of the globe. Sunlight spurs the body to make vitamin D. But because of the skin cancer risk, it is not recommended to everyone. However, a small amount of sun exposure without sun screen can be beneficial to health. About 20 to 25 minutes of exposure a day is helpful and enough. If we are at higher latitudes, sun alone can not provide your daily needs of vitamin D. This process is less efficient with age so if you are older then you may see a doctor instead of sun.

Non vegetarian sources :

Photo by Connah Denyel on Unsplash

Fish – Fish can be a good source of vitamin d. common fish includes tuna, salmon, trout, mackerel and eel. Fresh fish aren’t the only way to take vitamin D, yo can get vitamin D from a can too. Canned fish like sardine and tuna are less expensive than fresh fish and have a good dose of vitamin D. they contain about 150 IUs per 4 ounces.

Egg Yolks – eggs are very convenient to get vitamin d. we can have egg in breakfast, lunch and dinner. But keep in mind that we have to consume full egg not just egg white. One egg yolk will give you about 40 IUs but try not to take all of your vitamin D just from eggs because one egg contains about 200 milligram of cholesterol and we should not consume more than 300 milligram of cholesterol a day for a good heart.

Vegetarian sources

Photo by DC Irwin on Unsplash

Fortified milk – 8 ounces of milk contain at least 100 IUs of vitamin d and 6 ounces of yogurt contain 80 IUs.

Soy yogurt – soy yogurt fortified with vitamin D has 80 UI of vitamin D in 150 gram.

Fortified cereals – you can get a part of your daily vitamin D from low calorie cereals.

Dietery supplements :

Vitamin D3

Photo by Hal Gatewood on Unsplash

In dietary supplements, vitamin D is available in two forms, they are vitamin D2 (ergocalciferol) and vitamin D3(cholecalciferol). But, vitamin D3 is more beneficial than vitamin D2. Before taking a vitamin D supplememt, make sure that other supplement or medication you are taking contain vitamin D. Some calcium supplements also have vitamin D in it.

You can buy vitamin D3 (5000 IU) here

To buy a high dose of vitamin D3 (once a week), check here.

It is recommended that you consult to your health care provider before taking these supplements.

Cod liver oil

Cod liver oil is well known for its naturally occuring omega 3 fatty acid vitamin A and vitamin D3. Vitamin A is essential for normal vision and vitamin D for healthy bones.

check price here.

Or check price here.

Everything You Need To Know About Electrolytes

Our body contains a large number of elements all of which are essential for some function or the other. Major elements like Sodium(Na), Potassium(K), and Magnesium are essential as electrolytes to maintain electrolyte balance. Many of these elements are present in adequate amount in normal diet so that we do not encounter their deficiencies in the population.

Electrolytes play an important role in proper hydration. These essential minerals maintain pH levels in the blood, transmit electrical to our nerves and muscles and balance fluids in our body.

Almost every runner needs electrolyte but most of them do not know what are these and how to use them. During exercise, sodium, potassium and chloride are lost in large quantities through sweat. As quantity of these electrolytes decrease in our body, our muscle function can decrease and our body can have difficulty absorbing minerals and fluids. During exercise, we must make sure that our body don’t lose more than 1 per cent of our body weight during exercise. If we are losing more than 1 per cent, let’s say 2 per cent, then we are very much dehydrated and it is important to recover them with fluids and electrolytes within a couple of hours.

Given below are the brief description of important electrolytes in our body :

Potassium(K)

Photo by Eiliv-Sonas Aceron on Unsplash

Potassium and sodium are important constituents of fluids present outside and within the cell. Proper concentration of these electrolytes inside and outside the cell is important to maintain osmotic balance and keep cell in proper shape.

In plant foods, potassium is present in higher concentration than sodium by a factor of 10 to 50 fold. Plant foods are indeed the rich source of potassium. The exact requirement of potassium is not known but potassium preset in foods is probably adequate to meet the daily requirement.

Sources of potassium are:


Bananas
Melon
Avocado
Tomatoes
Potatoes

Sodium(Na)

Photo by Sharon McCutcheon on Unsplash

Sodium is lost in urine and particularly in sweat as sodium chloride. It helps with fluid retention and cell function. Sodium present in foods is not adequate to meet the requirements. Hence sodium chloride i.e., salt has to be included in the diet. Besides imparting taste of food, salt provides necessary amount of sodium required by the body. The exact amount of sodium required in a tropical country is not certain. The daily intake of salt may be as high as 20 gram, the average being around 15 gram per adult . In view of the association of hypertension with high salt intake, a lower intake of 8 to 10 gram per day may be advisable. Under conditions of excessive sweating as in summer and for those who work in hot environment, a still higher intake may be necessary.

Sources of sodium are :


White salt
Celery
Canned vegetables
Whole grain bread
Cottage cheese

Magnesium(Mg)

Photo by Mgg Vitchakorn on Unsplash

Magnesium is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium.
magnesium share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It helps in muscle function. magnesium is also implicated to have a role in cardiovascular disease.

Dietary intake of magnesium to maintain balance is around 350 mg per day. cereals, pulses and nuts contain 40 to 200 mg per 100 gram. Magnesium content of food is generally much higher than Calcium. Green leafy vegetables are also good source of magnesium. Diets based on cereals, pulses, and vegetables can provide adequate amount of magnesium to meet the requirements.

Sources of magnesium are :


Nuts
Grains
Dark and green leafy vegetables

Various Factors That May Lead To Obesity

Obesity is due to the positive energy balance, the intake of calories is more than the expenditure of calories. It is a state in which there is generalised accumulation of excess adipose tissue in the body leading to more than our desirable weight.
One in every two adults in the United States is overweight and the prevalence of obesity is increasing all over the world.

GENETIC FACTORS

Genetic Inheritence probably influences 50-70 per cent a person’s chance of becoming fat more than any other factors. Within families, the chance is 80 per cent if both parents are obese and 50 per cent if one parent is obese.

A mutation in the human gene for the B3 recepters in adipose tissue, involved in lipolysis and thermogenesis markedly increase the risk of obesity. Many genes play a role in food intake regulation, apetite and ultimately obesity in mammals.

AGE AND SEX

It can occur at any age in either sex as long as the person is under positive energy balance. Females than males are found to be over weight among all age groups. Hormonal predisposition put women at higher risk of obesity when compared to men.

EATING HABITS

Photo by Szabo Viktor on Unsplash

Certain types of eating habits may lead to obesity:

  1. nibbling between meals is a potential cause of obesity.
  2. Some may eat faster taking less time for chewing, therefore they tend to consume more food.
  3. People who eat outside home more frequently are prone to obesity. large portion of food served outside the home promote high calorie consumption.
  4. People who eat more junk food (high fat, high carbohydrate) may become obese.
  5. Non inclusion of fruits and vegetables.
  6. Non-vegetarian diet favour weight gain.
  7. Consumption of sugar added beverages may contribute to weight gain.
  8. Personnel who work in different shifts, whose body clock is disturbed, may have chance of getting obese.

NO PHYSICAL ACTIVITY

Photo by Nik Shuliahin on Unsplash

Obesity is found in persons who lead to sedentary lives and pay less importance to physical activity. It is more common in middle age when physical activity decreases without corresponding decreasing in food consumption.

STRESS

Photo by Ayo Ogunseinde on Unsplash

Food is one of the many stimulants of endorphin, ‘feel good’ neurotransmitter. Self gratification, depression, anxiety and stress may lead to excess calorie intake. Recent studies have shown that school going children tend to take more fatty foods as their lives grow stressful. Chronic sleep deprivation may increase appetite in some.

TRAUMA

Obesity may follow due to damage of hypothalamus after head injury because it is not able to regulate appetite or satiety.

ENDOCRINE FACTOR

Obesity is found in hypothyroidism, hypogonodism and cushing’s syndrome. Obesity is common at puberty, pregnancy and menopause.

PROSPERITY AND CIVILISATION

Obesity is common in prosperous countries like UK, USSR, and USA and among people from higher socioeconomic status of developing countries, since they have the purchasing power and availability of surplus food. Obesity is rare in primitive societies and wild animals. Civilisation has brought plentiful supply of appetising foods, concentrated foods and variety of foods in the market.