As the name suggests superfoods are a great option to choose if you are either on weight loss or weight gain regime or just want to have a power packed diet. There are a lot of superfoods with a large number of health benefits. You can consume some of the superfoods as they are. But some superfoods require preparation before consumption. You can prepare a lot of recipes with superfoods and some of these recipes are very healthy to consume. With this article, you will get to know about several recipes made with superfoods. Slim chili lasagna Most of the people love to have lentils and many of them also like the flavor of lasagna. This recipe is a good option for those people as it combines both flavors together. For the preparation of this recipe, you will need butter, small onion, garlic clove, green pepper, ground turkey, chili powder, tomato sauce, sugar, lentils, lasagna pasta, egg, low-fat cottage cheese, and part-skim mozzarella cheese. For cooking this recipe, add a spoon of butter in a non-stick pan over a medium flame. Then, you have to add garlic, onion, green pepper, and turkey into it. After cooking these ingredients for five minutes, you have to pour off the drippings.

Iron is one of the main minerals that is required by the body. It is an important part of all cells and performs various integral functions. The deficiency of iron can occur anytime and there are a lot of reasons that will cause its deficiency in the body. If the deficiency of iron cannot be treated for the longer duration of time, it will cause anemia. There are several symptoms that can be observed when you are suffering from iron deficiency, and we will discuss 7 of the most common ones. Unusual fatigue Unusual fatigue is the most common symptom that you might feel when you are iron deficient. There is a protein known as hemoglobin in the red blood cells and this protein require iron for its production in the red blood cells. Hemoglobin is used to carry oxygen all around the body. When you are deficient of iron, this implies the production of hemoglobin will also be affected. Hence, sufficient oxygen will not reach all parts of the body, and this will make you feel tired. Frequent infections Iron greatly contributes to improving the immune system. So, when you lack a sufficient amount of iron in your body, your immune system will be affected.

The air in the digestive tract is known as gas. Gas usually leaves the body when one noisily releases air from the stomach through the mouth or through the anus. The excess amount of gas in the stomach or in the intestine, that can cause bloating and flatus is called Flatulence. However, the gas which leaves the body through the anus mostly contains sulfur. The more amount of sulfur in the flatus has more of an odor. The gas has a common scenario in every person. But having too much of the gas is uncommon. Who is more likely to get gas issues? There are many conditions which may cause a person to have more gas and symptoms when having a normal amount of gas in the digestive tract. The people who put away more amount of air through the throat or eat certain foods are more likely to have more gas. The gas in the digestive system is part of the usual process of digestion; however, gas pain occurs if gas is not moving well through the digestive system. Certain digestive system disorder, for example, irritable bowel syndrome, celiac disease, may cause an increase in gas or gas pain.

FThe DASH diet has recently gained a lot of popularity in the area of healthy diets as it has proven its capability to reduce high blood pressure significantly. You can decrease your blood pressure level or prevent yourself from hypertension by just following this diet plan. With the utilization of this diet plan, you have to reduce the intake of sodium in your diet chart and alternatively, you have to increase the intake of various other food items or fruits to enhance nutrients in your diet plan so that it can help in lowering the blood pressure. This diet plan is also useful for those people who are dealing with cancer, osteoporosis, heart stroke, and diabetes. The proper meal plan for the DASH diet is described below in detail: The DASH diet especially focuses on the servings of the food, not on the type of food you are eating. Therefore, you must know the quantity of the food item you should take while following the dash diet plan. Whole grains Whole grains should be consumed six to eight servings every day. There are various types of food items that fall under the category of whole grains like whole grain breakfast cereal, whole wheat or whole grain bread, bulgur, brown rice, oatmeal, and quinoa.

Studies have shown that removing any extra sources of sugar from your everyday diet helps with weight loss. It also helps in reducing the risk for serious health problems like type 2 diabetes, autoimmune conditions, digestive problems, and more. In fact, you can follow a sugar-free diet to improve your mind and body. How to cut out sugar You need to know what exactly you are consuming. Therefore, read ingredient labels carefully on the products you buy. Be extra careful when buying or using sugary foods like sauces, condiments, canned foods, beverages, etc. Ideally, aim to get around 35–40 grams of fiber per day to keep your appetite in check. You need to consume more high-fiber foods like fresh vegetables, nuts, and seeds like flaxseed and chia seeds. You need enough fluid in your system to help with digestion and elimination. You can aim to have at least eight glasses of water per day to serve the purpose. If you feel the need to sweeten your foods, instead of going with artificial sweeteners, you should try stevia first. If that doesn’t help, you can in small amounts try to use some natural sweeteners like blackstrap molasses, honey, dates, or even pureed fruit like bananas or apples.

The paleo diet is based on the principles of the Paleolithic human. Since it is based on the idea of what cavemen consumed, the diet has very few limitations and is easy to follow.  Remember, the food that was either hunted or taken off the trees are allowed to be consumed in this diet. The paleo diet consists of some easy-to-make recipes and can be followed by anyone. Chinese chicken salad A chicken salad sandwich sounds like a great idea for lunch; however, the paleo diet restricts one from consuming it. Instead, one can opt for a salad which will not only boost fiber through diced vegetables but will also taste amazing. One can spice up the chicken and use vegetables like radishes and cabbage to make it wholesome. Thai pork lettuce wraps This recipe is a twist of Thai cuisine’s sweet and salty flavors. You can enjoy this dish while it is hot and cold like a meat-based salad. If you’re using pork, remember its fat content varies on the cut. Choose lean cut meats as they are full of protein and vitamin B12, which is good for your nerve health. Basil avocado chicken salad The creamy consistency of avocados to the traditional chicken salad is a must-have.

Over the past 50 years, what people believed about the Mediterranean fare has changed. Many of us would picture huge, three-hour feasts with multiple courses of pizza, racks of lamb, lasagne, long loaves of white bread, and endless wine bottles. But the real Mediterranean diet is based on the regional traditional fruits, dairy, vegetables, olive oil, beans, seafood, and nuts, with perhaps a glass or two of red wine. That is how the inhabitants of Crete, southern Italy, and Greece ate circa 1960, when their chronic disease rates were among the lowest in the world and life expectancy was among the highest, despite having limited medical services. The real Mediterranean diet is not just about eating fresh and wholesome food. Daily physical activity and sharing meals with one another are important elements of the Mediterranean Diet Pyramid. Together these factors play a major role in improving your mood and mental health and also aid you to foster a deep appreciation for the pleasure of consuming healthy and delicious foods. Making changes to your diet is rarely easy, especially if you are trying to move away from the ease and convenience of processed and takeout foods. But following the Mediterranean diet can be an inexpensive as well as a satisfying and healthy way to eat.

This absolutely wonderful list of recipes is ideal to help you kick-off your Whole30 diet plan. Here are some of the easy-to-make, healthy, and delicious meals for the Whole30 diet plan: Breakfast for the Whole30 diet –  Green shakshuka with spinach and shaved brussels sprouts You need to preheat the oven to 375 degrees. Use a medium sauté pan and heat 2 tbsp olive oil on medium heat. Add ½ onion diced and cook for 5 minutes, and then add 4 cloves of finely chopped garlic and cook for an additional minute. While stirring frequently, add 2 cups of shaved brussels sprouts and fry them for 5-6 minutes. Once the brussels sprouts have softened, add 1 grated zucchini and spices as per taste, then stir for another minute. Once the vegetables are cooked, add 2 cups of spinach to the pan and stir until it wilts. Flatten the vegetables and crack 4 large eggs on top with even spaces in between. Put the sauté pan in the oven and cook for 5-8 minutes, based on your liking. Garnish with a quarter of sliced avocado per serving. Lunch for the Whole30 diet –  Vegan butternut squash soup Heat a large pot on medium heat and fry one large diced yellow onion in 2 tbsp butter/oil until it turns translucent.

If you are thinking of changing your diet plan so that you can lower LDL (bad) cholesterol levels in your body then read on for a list of effective diet plans. Studies show that certain cholesterol-lowering foods my work in conjunction with doctor-prescribed medications (Praluent, Repatha, etc.) to help lower cholesterol levels. The good thing is that the below-listed plans will not only help you lower the ‘bad’ cholesterol levels in the body but also help you lose weight. 1. TLC (Therapeutic Lifestyle Changes) This is a three-part plan that includes exercise, diet and weight control that help you control high cholesterol levels. Using this plan, one can lower bad cholesterol by around 20 to 30%. You have to completely stop eating trans-fats and avoid foods that are rich in saturated fat. You will not get hunger pangs as you will have to consume a healthier version of food that you like, such as having lean ham instead of bacon. There is even scope to consume peanut butter, pancakes, and even ice cream provided that you keep portion sizes in check. 2. Mediterranean Diet This basically means you have to consume foods that people around Mediterranean regions have been eating for thousands of years such as whole grains, lean meats, fruits, vegetables, and olive oil.

Crohn’s Disease and uncreative colitis are the two types of inflammatory bowel disease (IBD), and these diseases affect the digestive tract. The colon or the large intestine is affected by ulcerative colitis, causing inflammation and sores in the walls of the inner lining of the colon. The inflammation due to this disorder begins in the rectum and spreads to the large intestine. Chronic inflammation leads to sores (ulcers) in the intestinal wall. There is no permanent cure for this disease, and only measures to manage the symptoms and prevent flare-ups may be taken. Causes of ulcerative colitis Ulcerative colitis is a disease caused by an attack of the immune system on the digestive tract. The immune system fights against invading bacterial or viral infections, but, in the case of ulcerative colitis, the immune system views food and good gut bacteria as invaders and attacks them. The white blood cells that protect against infection attack the lining of the large intestine instead. The exact cause of such a response from the immune system is unknown. However, doctors opine that it may be a genetic disorder. In some cases, the environment also plays a role in developing this condition. Foods to eat for ulcerative colitis When looking for the ideal diet for ulcerative colitis, you need to explore various foods that are high in nutrient value.