Weight Loss Recipes

Fruits and vegetables are the VIPs of your healthy diet. They’re loaded with immune-boosting vitamins, minerals and antioxidants while also being low in calories. But in the midst of this Coronavirus (COVID-19) pandemic, you worry: is that apple or pear contaminated? Will I become infected if someone with the disease touched my greens? Should I be washing my produce?

Right now, there’s no evidence of food being associated with the transmission of COVID-19, according to the Centers for Disease Control and Prevention (CDC). “It may be possible that a person can get COVID-19 by touching a surface or object that has the virus on it and then touching their own mouth, nose, or possibly their eyes, but this is not thought to be the main way the virus spreads,” says the U.S. Food and Drug Administration (FDA).

Taking precautions when you prep your produce is important to keeping your family safe and healthy. However, there are many myths circulating about the best ways to wash them.

We’re setting the record straight on five common myths about washing produce:

Myth #1: Use soap or produce sprays to wash fruits and veggies.

Truth: Water alone does the job. According to the CDC, FDA and FoodSafety.gov, simply rinsing or rubbing your produce under plain running water gets them clean. Soap is not recommended; neither are those pricey produce sprays. Scientists at the University of Maine conducted a study on three commercial produce washes. They found that water was equally if not more effective in removing microbes. You do need to use soap, however, to wash your hands for a full 20 seconds before and after prepping your fruits and vegetables, says the Center for Food Safety.

Myth #2: Organic produce is clean—no need to wash.

Truth: Germs don’t discriminate. Organic produce might contain less pesticides or other chemical residues. However, according to the Washington State Department of Health, organic and locally grown fruits and veggies can be contaminated by dangerous bacteria during the growing, harvesting and distribution process. “Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market,” says the FDA.

Myth #3: Re-wash those “pre-washed” bags of lettuce and spinach.

Truth: According to the FDA, you can enjoy them as is. Packaged containers of greens labeled “pre-washed,” “triple-washed” and “ready-to-eat” really are, well, ready to eat. That’s because they were properly cleaned immediately before going into the bag, explains Washington State Department of Health. “If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination,” says the FDA.

Myth #4: Skip washing if you’re peeling.

Truth: Nope, you still have to clean the skins before removing them. Bacteria and dirt can transfer from your knife to the part you plan to eat while you’re peeling or cutting, says the FDA. On a similar note, always begin with washing fruits and veggies before cutting or slicing.

Myth #5: Diluted bleach is the best way to kill all germs on produce.

Truth: Save it for your sink and countertop. Diluted bleach solutions can be used to clean and disinfect the appropriate surfaces, says the CDC. However, you should keep it away from your food because it can be absorbed by the produce, according to the University of Minnesota extension.

Looking for a healthy meal delivery service? We’re here for you! Learn more about Nutrisystem meal plans >

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Stir frying, which is a Chinese cooking technique that involves cooking food in hot oil—traditionally in a wok—has become very popular in American culture. After all, it’s an easy way to prepare home-made meals that the whole family will enjoy. Of course, as with any dish or cooking style, the ingredients that you choose make all the difference in the health factor of your meal. While you may think that healthy stir-fry recipes might be lacking in flavor and creativity, we have created some that are anything but boring!

Here are seven stir-fry recipes that you have to try:

 1. Chicken and Broccoli Stir-Fry >

One of our favorite stir-fry recipes, Chicken and Broccoli is always going to be a classic. And our version is simple to make and will easily become a go-to recipe in your family. With a simple Asian-style sauce, juicy, bite-sized pieces of chicken and a nutritious blend of broccoli, bell peppers and onions, this is a complete meal that everyone will gobble up. Served with fiber-rich brown rice, it’ll also keep you feeling full and satisfied.

2. Steak Stir-Fry with Grilled Peppers and Onions >

Trimmed flank steak marinated in a delicious sauce combined with crisp peppers and onions makes this a yummy stir-fry that will be sure to please. Plus, it has a lot of great nutrition. Bell peppers are loaded with vitamins, including vitamins A and C, as well as potassium and folic acid. Meanwhile, onions are a good source of vitamins C and B6 as well as iron and folate. Together, these veggies help make this meal a nutritional powerhouse—all served atop fiber-filled brown rice!

3. Tofu Stir-Fry with Savory Tahini Soy Sauce >

Your meatless stir-fry will be anything but boring when you use a flavor-filled sauce like our savory tahini soy sauce to spice it up. Tofu is the perfect lean protein for this delicious dish as it soaks up all the yummy flavors of our tasty sauce which is made from a blend of soy sauce, corn starch, garlic, ginger and—of course—tahini. In addition to being flavorful, tahini, which is made from ground sesame seeds, has many health benefits, including the fact that it is high in healthy fats and amino acids, and that it packs in magnesium, copper, iron and zinc, among other essential vitamins and minerals.

4. Shrimp Scampi with Zucchini Pasta >

Often a restaurant favorite, Shrimp Scampi sounds like a lot of work to make at home. Well, that’s not the case at all with this simple one-pan meal we’ve put together. And since our version uses zucchini noodles instead of traditional pasta, it’s a lot healthier for you, too. After all, zucchini is incredibly low in calories, while also being rich in filling fiber. And, you may be surprised to learn that zucchini actually has more potassium than a banana. This is a recipe that you can only whip up in a pinch and can feel good about eating.

5. Cauliflower Fried Rice with Shrimp >

If you love fried rice but don’t want to load up on calories, then we’ve got the perfect substitution for you—Cauliflower Fried Rice with Shrimp. You may be skeptical, but trust us, it has all the flavor of delicious fried rice but is a whole lot better for you. Combined with mixed veggies, egg and shrimp, there is so much flavor in this meal that you’ll hardly realize you swapped out the rice for vitamin-rich cauliflower.

6. Asian Salmon Bowl with Cauliflower Rice >

This Asian-style dish combines heart-healthy salmon with delicious veggies like cucumber, green onion and carrots. Plus, it’s all served over a bed of healthy cauliflower rice as opposed to the starchy white rice traditionally used in Asian meals. It’s a great choice if you’re craving take-out but don’t want to get bogged down by all the fat and calories that come with it. Plus, you’ll feel good about whipping up this home-made dish on your own.

7. Sesame Garlic Shrimp Stir-Fry >

If you like shrimp, this might be your favorite of our stir-fry recipes, as it combines the succulent seafood with the rich flavors of garlic, sesame seeds, soy sauce and ginger. It’s easy to make and sure to become a family favorite in your household. And, when prepared in a healthy way, as this recipe is, shrimp can actually be quite good for you. This lean protein contains a variety of nutrients that people tend to lack including selenium, copper and niacin. It’s low in calories and tasty, too

The post 7 Simple Stir-Fry Recipes That Are Anything but Boring   appeared first on The Leaf.

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Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus. Most people infected with the COVID-19 virus experience mild to moderate respiratory illness and recover without requiring special treatment.

Older people, and those with underlying medical problems like cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more likely to develop serious illness. Immunity is one such tool that our body owns which can fight against deadly viruses like COVID-19.

Menopause is one of the normalities that occurs in women after a certain age and this leads to decline in immune power. Immunity today is required more of all to older people, to fight off COVID-19. Hence it is imperative to improve immunity during menopause in women today.

COVID-19 is gobbling us up everyday globally, during this human crisis let us do our share to help ourselves.

Here, today you are going to get a note on how menopause and immunity are interdependent and how you can improve your immunity during menopause.

Does Menopause decrease your immunity? 

Yes, the decrease in oestrogen and progesterone, particularly, can result in damaging your immune function. Hence it is necessary to know the importance of immunity while you are under menopause and we shall help you with guidelines to boost your immunity and manage Menopause symptoms. 

How can a Menopausal woman improve their immunity during this pandemic of COVID-19? 

In order to build a strong immunity & protect oneself, it is essential to follow a well-balanced diet & an exercise regime.

A balanced diet includes the following:

The best would be to think about the portions, we call it Truweight Plate Concept that consists of 50% Fibre, 25% Protein & 25% Carbohydrates: 

• 4 to 5 servings of seasonal fruits (100 g) and vegetables (100-200 g).
• 40 to 60 grams of protein obtained from food sources like lentils, pulses, beans, eggs and 70-100 gm of chicken or fish. You must add one protein source in each meal you take. 
• 1-2 servings of Whole grain Phulkas, Millet Bhakri or 1 cup of brown/white rice in each meal.
• 2-3 tsp of oil can be taken, preferably cold pressed oils or ghee. 
• 2-3 tsp of roasted seeds like pumpkin, flaxseeds and/or handful of mix nuts can be taken.

How do we ensure we are getting enough Micro-nutrients required for immunity? 

Micro-nutrients are required to prevent damage of cells which play a role in immunity. So below are the micro-nutrients which we should include in our daily routine 

• Vitamin C rich Citrus fruits and red bell peppers, Guava, oranges, lemons, papaya, tomato juice can be taken. You can simply squeeze some lemon juice on your recipes of dal, salad bowl, soups, etc.
• Kitchen Spices have a plethora of micro-nutrients that can help us fight against infections like cold and flu. Ginger, garlic, turmeric, cinnamon and capsaicin (from chilli peppers) are few spices that can be easily added to soups, stews, stir-fry, or salad dressings. 
• Foods rich in Zinc like cashews, legumes, whole grains and egg yolks should be consumed since zinc is used as an active ingredient in the cold remedy tablet named Zicam. Zinc has proven to have some virus fighting effects. 
• Good gut bacteria can help in improving your immune system. Keep your gut bacteria happy and healthy and it will do the same to you. Eat probiotic-rich foods such as Idli, Dosa, curd, buttermilk, pickles, sauerkraut, and kefir.
• Studies suggest that consuming probiotic rich foods also help in reducing menopausal symptoms like hot flashes and also help in reducing internal inflammation. 
• Magnesium-rich foods may help you to feel calmer and help support immunity. Stress can deplete our magnesium levels too. Food sources are legumes, nuts, seeds, leafy greens, and whole grains supply your body with said micronutrient 
• Antioxidants can help in reducing inflammation. Include Beets, green tea, garlic, spinach.

Can anything help in relieving menopausal symptoms? 

Yes, menopausal symptoms like hot flashes, night sweat, and mood swings can be reduced by including the below foods in your diet.

• Phytoestrogens act like a weak estrogen that may ease the symptoms of menopause. Phytoestrogens are found in plant foods such as flax seeds, soybeans, fenugreek, sprouts, legumes and many other fruits and veggies. 

• Soy foods have been the rage lately. Researchers are debating their efficacy against hot flashes. Try adding some fermented soy to your diet like sprouted soybeans (1/4 cup) and tofu (1/2 cup). 

• Flaxseeds are particularly good sources of lignans, a type of phytoestrogens. Sesame seeds, sunflower seeds, chestnuts, pistachios, almonds, walnuts are all good sources. You can add flaxseeds to your smoothies or powdered in a soup or make a chutney. Tastes Yum! 

• Many fruits and vegetables contain phytoestrogens such winter squash, green beans, greens, broccoli, cabbage, alfalfa sprouts. Dried prunes, peaches, raspberries and strawberries have small amounts of these plant chemicals. 

• Another great source of phytoestrogens is found in beans. Beans are beneficial for many reasons including providing good sources of protein, vitamins and minerals including folic acid, minerals and vitamin B-6. For menopause, they provide omega-3 fatty acids (“the right fats”) which may help relieve the hot flashes. Other sources of omega-3s include fish, fish oil, olive oils, flaxseeds and walnuts. 

• The trace nutrient Boron is important during menopause because it increases the body’s ability to absorb and hold onto oestrogen and vitamin D. Some fruits and veggies that are good sources of boron and oestrogen include plums, prunes, strawberries, apples, tomatoes, pears, grapes, grapefruit, oranges and vegetables cabbage, cauliflower, carrots, cucumbers, lettuce, onions, soybeans, sweet potatoes. 

• Methi Ladoo: Jeera and fenugreek powder (50gm each) can be fried in ghee with little jaggery, made ladoos (10 gm each) and eat one ladoo everyday; this is to cover up all the elemental deficiencies during menopause.

Shall we restrict something? 

• Avoid sugary foods, junk food/highly processed food, which can be high in salt and additives as well as sugar that contributes to imbalances in blood sugar and weight gain.
• Limit stimulants such as alcohol, coffee and tea which can hinder the absorption of nutrients and produce heat in the body. 
• Low salt intake, too much can affect blood pressure and water retention. 
• Limit saturated fat which can affect blood lipid levels, the arteries and heart health. 
• Avoid spicy foods and hot foods and drinks and these can often make menopausal symptoms worse.

Do I have to take any additional Supplements for Immunity and Menopause? 

• Be in touch with your physician over the phone and update your health status. 
• If any supplements or medications prescribed by the physician, continue the same. Don’t change the dose of medicines without physicians knowledge. 
• Discuss with the physician and take a multivitamin supplement daily one for a month 
• You can supplement your diet with OTC probiotic supplements like Darolac or Velgut. 
• Take Chyawanprash 1 tsp in the morning. If you have Diabetes, then you can take 0.5 tsp each in morning and evening (There should be a 30 mins gap of your Diabetes medicine intake).

Does Stress play a role in immunity? 

Yes, when we are stressed, the immune system’s ability to fight off antigens is reduced.

Here is how you can beat that stress

• Laughter, yes you read it correct, laughter can help in reducing stress hormones & increasing happy hormones in your body. You can read comics or watch a comedy movie – with your spouse or family for fun, do take care that you do not watch this till late night and compromise on your sleep. 
• You can practice some breathing exercises, try doing pranayama. It will help in de-stressing your body and mind. 
• You should connect to your distant friends and relatives over a frequent phone or video call to feel connected during these times when human touch is compromised; and overcome the feeling of lockdown. 
• It is essential that you keep yourself active and busy; either by indulging in a regular routine of household chores, cleaning, cooking, gardening, etc or you can pursue your long lost hobbies like painting, learning new recipes, knitting, etc since you’re spending most of the time indoors. 
• You can play indoor board games, cards, monopoly, etc with your family. 
• Take steam inhalation by adding essential oil like Eucalyptus which strengthens your respiratory organ functioning, at the same time it will refresh you. 
• You can take steam or hot water baths – twice a day to feel fresh from a lockdown day filled with lethargy. 

Does Sleep play a role in immunity? 

Yes, lack of sleep can affect your immune system. Studies show that people who do not get good quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Body produces cytokines that are nothing but immunity cells while being asleep.

Here are some tips to help you: 

• Keep a regular bedtime and wake up time. Now that you are at home and do not have to travel anywhere, get a good 8 hours of sleep. 
• There should be a soothing bedtime routine, minimise time spent awake in bed that means do not carry your mobile phones to bed. You must go gadget free at least 2 hours before sleep time. 
• If you find difficulty in getting sound sleep then try following remedies: 
• Drink 1 cup of Chamomile tea 
• Add pinch of turmeric powder in a cup of warm milk, drink this golden milk 
• Drink 1 cup of Cashew Cinnamon Milk (Recipe shared below).

Does Exercise play a role in immunity? 

Yes, I am sure you are thinking how exercise can help in immunity. Exercise helps in improving defence activity and metabolic health. No no! you do not need to go out, below are a few exercises that can be done during lockdown. 

• Take a walk on your terrace or around the compound wall of your house daily for 15-20 minutes. If you do not have enough space to walk, then just stand at one place and do spot jogging. 
• You can start your day by a practice of 10-15 Surya Namaskar, Yoga. It gives you strength, flexibility, and mind-body awareness. 
• 15-20 minutes of stretching exercises can be done in case you suffer from joint pains. 

• Meditation and breathing exercises like Pranayama which help in reducing stress. Meditation of minimum 15 minutes can be done on waking up or before bedtime.
•  You can check number of exercises on Truweight blog 

Looking for a diet plan to manage Menopause & boost immunity?

Time	Plan 1	Plan 2	Plan 3	Plan 4
Early Morning	1 glass lukewarm water + 1-2 cloves of raw garlic	Herbal Tea / Water (1 cup) + Almonds (3) OR Walnuts (2)	1 glass lukewarm water + 1-2 cloves of raw garlic	Soaked rice water 1 cup + Almonds (3) OR Walnuts (3)
Breakfast	Besan Ragi spinach chila / methi thepla (2) + mint chutney + 1 glass buttermilk	1 bowl oats porridge + 1 tsp chia seeds + 1 tsp flax seeds + 1 cup sprouts	Ragi Chila / Pesarattu (2) + Vegetable Chutney (2 tsp) + Tomato Ginger and Mint Juice (1 cup)	Brown Rice Idli / Millet Idli (2) + Mint and Coriander Chutney (2 tsp) + Spinach Juice (1 cup) + Vegetable Sambar (1bowl)
Mid-Morning	1 fruit (70-100 gms) + 4 almonds	150-200 ml sattu drink + 4 almonds	1 glass chia lemonade + 4 almonds	150-200 ml kokum drink + 4 almonds
Lunch	1 cup dahi kadi + 1 bowl khichdi + 1 cup of any veg curry + 1 bowl salad + turmeric root pickle	2 phulka / bhakri + 1 cup paneer bhurji / 1 cup chicken preparation + 1 bowl salad + 1 glass buttermilk	2 phulka / bhakri + 1 cup veg curry + 1 cup dal + 1 bowl salad + 1 glass buttermilk	2 mix veg stuffed wheat Roti + 1 bowl chana / sprouts curry + 1 cup cucumber raita + 1 tsp pickle 1 cup Green tea + 1 bowl roasted makhana
Evening Snack	1 cup Green tea + 1 bowl roasted makhana	1 cup Green Tea + 1 cup Dry bhel with sprouts	1 cup Masala tea add a small piece of ginger + 4 pc dhokla	1 cup Green Tea + 1 cup Cowpea Boiled and cooked like Sundal
Dinner	1 bowl yogurt soup + 1 thalipeeth + 1 tsp vegetable pickle + 1 glass Buttermilk with Ginger powder	1 bowl lauki moong dal soup + 1 bowl veg upma	1 bowl veg soup + Any veg Curry 1 cup + Jowar Atta Roti (2) + 1 glass Buttermilk with Saunf Powder	Dalia with Vegetables 1 bowl OR Besan Chila (2) + 2 tsp Mint Coriander Chutney + 1 cup mix veg raita
Bedtime	Triphala powder (1tsp) in lukewarm water OR 1 cup milk with a pinch of turmeric	Triphala Powder (1tsp) in lukewarm water OR 1 cup cashew milk	Triphala Powder (1tsp) in lukewarm water OR 1 cup milk with a pinch of turmeric	Triphala Powder (1tsp) in lukewarm water OR 1 cup cashew milk

Looking for recipes? 

1. Yogurt Soup

Ingredients 

• 1/2 tsp oil 
• 1/2 tsp ginger 
• 2 cup yoghurt 
• 1/2 tbsp turmeric powder 
• 2 tsp cumin seeds 
• salt as required 
• 3 cloves garlic 
• red chilli powder as required 
• 3-4 coriander leaves 
• 1 tsp garam masala powder 

Method 

• Heat oil in a pan. Once it is hot enough, sauté minced ginger, garlic cloves for a few seconds. 
• Add yoghurt along with all the spices and let it cook for at least 3-4 minutes. 
• Transfer it in a serving bowl and garnish with coriander leaves before serving. 

2. Turmeric Root & Mango Ginger Pickle in Lemon Juice

Ingredients 

• 150 gms Fresh Mango Ginger 
• 150 gms Fresh Turmeric Root 
• 1/3 Cup Lemon Juice (~5 Large Lemons) 
• 4-5 Green Chillies (optional) 
• 1/2 tsp Salt 

Method: 

• Using a few drops of oil, grease your palms. This prevents the turmeric root from staining your palms. 
• Peel and chop the turmeric & mango ginger into thin slices. You can also julienne them. Cut the green chillies into 1/2′′ pieces. 
• Add the mango ginger slices, turmeric root slices, green chillies, lemon juice and salt to a clean, dry, airtight glass bottle. Use a spoon and mix well. Close the bottle and let the pickle rest for 2 days. 

3. Cashew Cinnamon Milk

Ingredients 

• 4-5 cashew 
• 1 cup milk 
• 1 pinch cinnamon powder 

Method: 

• Soak cashew in 50 ml milk for 20 mins 
• Blend the above ingredients and add the remaining 100 ml milk with a pinch of cinnamon. 

Conclusion

Sleeplessness, memory loss, mood swings, frustration, body pain and what not your body can go through? While the period of menopause starts in you at a certain age, there are a lot of realizations that you go through and that starts with knowing that your immunity is being affected.

With COVID-19 pandemic on the row and still running, immunity has been the major medication for the survivors. This being said, if you are in a period of menopause, you better get going with building up your immunity. If not you, share this with the ones you love and are in menopause.

Menopause does not mean you are getting old, but it is that you have to pause on things that are unnecessary to the body and mind. As a woman you tend to spend most of the time looking after others, but today, it is your duty to serve yourself.

We have listed down certain guidelines here to help you improve immunity during menopause, but the one who can really help you is YOU. Let us start helping us starting today.

The post Guidelines To Improve Immunity During Menopause appeared first on Truweight Blog.

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Understanding your pet will involve some understanding with regards to how they think. Your fury friend will not be able to talk to you.

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Everyone’s stuck at home. Even our heroic essential workers finish their shifts, come home and are confined to their houses.

The social distancing is, of course, good for everyone’s health to prevent the spread of the Coronavirus (COVID-19). And if we’re lucky, all of this good work could mean that everyone gets back outside for summer—hopefully, we’ll be able to gather at barbecues, head to the beach, bond with family on vacation, take in a ballgame or just head to the park for a sunny day together.

If you’ve got the time and energy, you can use this extra time at home to make sure your body is ready for all that summer fun. Achieve your fitness and energy goals in order to do all of the outdoor things you want to do this season. Keep reading for some simple ways to help turn this stuck-inside time into a summer-ready body—at the kitchen table, on the couch and when you’re moving around in and out of the house.

Here are some simple ways to get your body summer-ready while stuck at home:

At meal times: Eat more fiber

Losing weight and toning up starts in the kitchen, not the gym. That’s why Nutrisystem is all about providing a healthy meal plan that is filled with nourishing (and delicious!) food. There are very few things that you can eat that will help firm up your middle like fiber. The essential nutrient, found in vegetables, fruits, oats and more, helps you feel full faster and keeps you feeling fuller for longer. More important for your beach bod, fiber has the ability to help you lose belly fat: For every 10 grams you eat each day, studies show you could have as much as four percent less fat around your middle, says Science Daily.

That’s one reason Nutrisystem encourages members to eat four servings of non-starchy vegetables per day. These veggies, like cucumbers, broccoli, spinach and more, aren’t just low in calories and packed with nutrients your body needs. They’re also loaded with fiber that help keep you satisfied. That’s also why Nutrisystem meals, snacks and shakes feature extra fiber—even pasta favorites like the Lasagna with Meat Sauce have some dietary fiber built in! That way, you can enjoy comfort foods you love while getting the filling nutrients your body needs to reach your goal weight at home.

When you’re snacking: Have some healthy fats

Another nutrient that targets fat… is fat! Specifically, the right, “healthy” kind of fat. Monounsaturated fats, like those found in seeds, fatty fishes and olive oil, have actually been found to help dieters lose belly fat, says Science Daily. That’s why Nutrisystem makes decadent-tasting snacks that can help you lose weight. Member favorites like the Dark Chocolate and Sea Salt Nut Bar are loaded with healthy fats in a delicious snack option that satisfies.

You can get those healthy fats from your non-Nutrisystem snack time, too. Almonds are super fat-fighters for your trouble spots. In one study, published in the Journal of the American Heart Association, dieters who were given a measured, daily snack of almonds lost fat in their bellies and legs, even if they didn’t lose weight overall.

When choosing healthy fats for snacks, you still want to stay portion smart. Check out the Nutrisystem Grocery Guide for the perfect PowerFuel portion size. For almonds, you can enjoy a half-ounce or two tablespoons as one PowerFuel serving on Nutrisystem.

In the house: Try a home workout

The gym may be closed but you’ve got the ultimate fitness machine right in your house—your body! You can try these five no-crunch moves for flatter abs, do some easy exercises without even getting out of your chair or grab a milk jug (or bag of dog food or tub of kitty litter) and do this simple, five-move workout at home.

To do this workout, perform each exercise for five repetitions, then move to the next exercise resting as little as possible while staying composed. You don’t want to be completely rested but you also don’t want to put yourself in danger of falling or having another injury. After you’ve finished all five moves, rest for 30 seconds to one minute, then repeat. Go for two rounds the first time. Try to do two or more rounds of this workout as many times as you can each day—if you’ve got time for five rounds… great! If you’ve only got time for two rounds now and two rounds later… great! Try to improve the number of rounds you do total each week.

• Exercise 1: Goblet Squat
  • Hold the milk jug in front of your chest with both hands, your elbows close together and your hands cupping the jug. In this position, your forearms will look like a goblet. Stand with your feet hip-width apart, toes pointed slightly out from parallel. Push your hips back to initiate the squat. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels. Keep the weight of your body in your heels and press back to standing. Repeat.
  • If you’re not used to squatting and want to make this exercise easier, try it without the jug. To make it even easier than that, set up for the exercise with a chair or box behind you. Push your hips back to squat and slowly lower yourself until you’re seated. Try to stand back up out of the squat without using your hands.
• Exercise 2: Elevated Pushup
  • Place your hands on the second or third step of the staircase. In this position, your hands should be directly beneath your shoulders and your body forming a straight line from head to heels. Maintaining this straight body line, bend your elbows to lower your chest until it touches the step—don’t reach with your head! Then push back up.
  • To make this move easier, use a higher step on the staircase so that your hands are elevated even more. You can also do presses against the wall.
• Exercise 3: Bent-Over Row
  • Stand holding the milk jug in front of you with your feet hip-width apart and a slight bend in your knees. Initiate the hip hinge like this: Imagine you’re holding a box or a big bag of groceries in your arms in front of you as you stand straight, and you’re going to close a car door that’s behind you using your butt. Bump the door closed with your butt—doing this will push your hips back. Keep pushing your hips back (instead of bending at the waist) to push your chest towards the floor. This should help you maintain a flat back. Once you’re bent forward, the jug will be hanging below your chest. Bend your elbows to row the jug up to your chest, then return it to hanging. Repeat this five times.
• Exercise 4: Step Up
  • Holding the milk jug in front of your chest, stand with a sturdy chair, bench or box in front of you. You can also stand in front of a flight of stairs. Keep your torso upright as you place your right foot on the chair and press through your heel to bring your left foot up so you’re standing on the chair. Control your descent as you return to start. Continue performing step ups on this leg for five repetitions, then switch legs and repeat.
  • To make this move easier, use the first step of the staircase instead of the second. Perform the exercise in the same way otherwise.
• Exercise 5: Overhead Press
  • Sit in a chair and hold the milk jug in front of your chest with both hands, palms facing together. Keeping your chest proud and your elbows close to your sides, press the jug up overhead until your arms are nearly straight. Bring it back to your chest. Repeat this move five times.

On your outdoor time: Add weight to your walk

Many people are able to get out of the house for some sunshine and stepping while social distancing. Walking is a great workout that you can do almost anywhere! Just 22 minutes of walking per day could help you lose up to 20 pounds in a year. Making a few simple tweaks to your walk could make it burn even more.

First, try to vary your pace—even just a little. Studies have shown that faster bursts of walking (even just five inches per second faster) helped walkers burn up to 20 percent more calories than keeping a constant pace. Try setting a timer on your walk so that every two minutes, your phone beeps. When it does, pick up the pace just a little bit for 30 seconds. Return to your normal pace until the next beep.

You can also amp up your calorie burn at home by adding a little weight to your walk. “Rucking” is an activity where exercisers walk, march or run with heavy packs on their backs. It seriously increases the calories you’ll use: According to the Compendium of Physical Activities, a 200-pound man will burn 378 calories when rucking for 30 minutes, compared to burning just 141 calories when walking without the pack. The pack doesn’t have to be super heavy either: Try starting with just a backpack that has a few heavy books in it. Work your way up to bags that are up to 10 percent of your body weight. The added weight will give your walk a fitness boost.

The post How to Get Your Body Summer-Ready While Stuck at Home appeared first on The Leaf.

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Obesity is a condition that results from fat accumulation, which leads to many chronic autoimmune and inflammatory diseases.

Recent studies reported that humans affected by obesity and obese animal models have shown an impaired immune response leading to increased chances for various infections.[1]

When your BMI is greater than 30, you belong to obese category and it is recommended to lose weight so your immunity is enhanced. Studies reported that maintaining a healthy weight is beneficial to the immune system. The first step here is to lose weight in a healthy way. [4]

One of our primary mottos is to get you into a journey of healthy lifestyle which helps you lose weight and stay away from obesity, and immunity building.

There are measures that will help you deal with bringing down obesity and build immune system, below are a few.

Nutrition

• The immune system relies on white blood cells that produce antibodies to combat disease causing bacteria, viruses, and other invaders like COVID-19.
• Research shows that excessive intake of fat impairs white blood cell function and that high-fat diets may alter the gut microbiota which helps in immunity.[2]
• People belonging to obese category are to be consuming high fiber, adequate protein and complex carbohydrates along with other micronutrients rich diet.
• For carbs, do not just rely on wheat & rice, but also have a variety of whole grains and millets.
• Studies have shown that fruits and vegetables provide nutrients like beta-carotene, vitamin C, and vitamin E that can boost immune function. Because many vegetables, fruits, and other plant-based foods are rich in antioxidants, they help reduce oxidative stress. A plant-based diet with low fat helps to boost the immune system.
• Add two servings of whole fruits (100 to 150 gm) per day and at least three cups of vegetables per day.
• Vitamin D: Research shows vitamin D supplements may reduce the risk for viral infections, including respiratory tract infections, by reducing production of proinflammatory compounds in the body.[3]
• Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources of zinc include nuts, pumpkin seeds, sesame seeds, beans, and lentils. 
• ​Include the Immune Booster foods such as bright coloured whole fruits, fresh garlic, ginger, onion, tomato juice / tomato-based soups, non-starchy vegetables such as spinach, carrots, cauliflower and also you can have green tea/ black tea.
• Make sure to consume protein foods such as sprouts/dal/legume preparation/curries/ egg whites in the diet. Limit non-veg for weekly twice and can opt for fish or skinless chicken breast etc.
•  Prebiotics and probiotics play a major role in improving gut health, so include naturally fermented foods like Idli, Dosa, Dhokla, fermented kanji, germinated moong sprouts, pickled vegetables etc.
• Include curds and buttermilk regularly in mid meals or along with major meals to improve gut health.
• Include combinations of nuts and seeds which are sources of good fats. Seeds such as sunflower seeds, watermelon seeds, muskmelon seeds and nuts such as almonds, walnuts are health friendly. These seeds and nuts can be taken as a snack in the mid-morning or evenings.
• Cut down on oil, it should not be more than 2 to 3 tsp every day if you are trying to lose weight. Use cold pressed oil instead of refined oils.
• Eat your first meal within 30-60 minutes of getting up. And it should not be tea/coffee. Ideally, it should be a fruit/seeds/nuts/veg juice.
• Eat in a distraction free environment. Eat slowly and mindfully until you are 75% full. You should be satisfied but not stuffed.
• Try to have a light dinner if possible. And maintain a gap of 2 to 3 hrs between dinner and sleep.

Stay Hydrated

• Drink 2.5 to 3 litres of water daily. Preferably boiled water.

• Have liquids such as a combination of unstrained vegetable juice, buttermilk, lime water, tender coconut water and green tea daily.
• Avoid cold drinks and excessive intake of teas and coffees

Lifestyle

• Sleep: Inadequate sleep is linked to suppress immune function. It is a strong regulator of immunological processes, especially adaptive immunity. Also, Inadequate sleep results in obesity. Maintain a routine into which 7 to 8 hrs is given for sleep.
• Quit Smoking: Smoking has an effect on both the innate and adaptive immunity. It suppresses the normal development and functions of the cells that are responsible for driving immunity in the body.
• Alcohol: If you have a habit of drinking alcohol, drink alcohol in moderation. Alcohol is also known to impair immunity.
• Stress: When you are stressed, the body releases excessive inflammatory promoting cytokines in the blood, and this will affect the normal function of immune cells.  Practice de-stressing activities like gardening, yoga, engaging favourite in hobbies like chess, Ludo, painting etc.
• Exercise : Studies have proved that regular physical activity may enhance the immune system and provide protection against infection. Regular exercise is an important detoxing tool as well as beneficial for weight loss.  Exercise helps to relieve stress and increases the flow of oxygen to the brain. It stimulates our bodies to shed toxins and strengthen bones and muscles. Try to incorporate 30 minutes of physical exercise 5 times a week. 

Supplements and Medications

Nutritional deficiencies are one of the reasons for weight gain. Hence, you need to take the supplements rightly. You can discuss the same with your nutrition coach too and take their guidance.  

• Probiotic Supplement – For gut health, include a probiotic supplement like Velgut or Darolac, one tab daily after lunch, continued for a month. After 3 months it should be repeated again for a month.
• Multivitamin Supplement – Any multivitamin can be included daily after breakfast and can be continued for 2 weeks to 1 month.
• Vitamin-D Supplement – One Vitamin D tab like D rise or Tayo 60K can be taken weekly once for 6-8 weeks any time after meals. Studies shown that obese person have low levels of Vitamin D in their plasma and hence supplements should be provided to them. 
• Vitamin-B12 Supplement – B12 deficiency is seen mostly among vegetarians and who are diabetic. Met-Neurobion is a vitamin B12 supplement containing MECOBALAMIN and that can be had 1 Tab daily after lunch and continued for a month.

General Hygiene

• Wash hands properly for 20 secs with a liquid soap and use Hand Sanitizer frequently.

• Wear masks and gloves while going out and maintain 1-meter distance with others.
• Avoid touching face specially eyes, nose and mouth

Diet Plan for Obesity and Immune System

	Plan - 1	Plan - 2	Plan - 3	Plan - 4
Early Morning	Warm water with lemon (1 glass) + Walnuts (3 nos.)	Lemon ginger water(1 glass) + flaxseed (1 tsp)	Apple cider vinegar (1 tsp) + Almonds (5 nos.)	Warm water with lemon (1 glass) + Walnuts (3 nos.)
Breakfast	Whole moong chilla / pesarattu -2 with vegetable chutney	Oats with milk- 150 ml + 2 egg whites / Steamed sprouts	Broken wheat upma with vegetables or Poha with vegetables	Idly-2 with vegetable chutney and sambar/ Whole wheat vegetable paratha with curd
Mid Morning	Orange/Guava-1 no	Watermelon or Papaya-1 cup	Sweet lime/ Kiwi-1 no.	Guava/Papaya - 1 cup
Lunch	Rice (1 bowl) + Sambar (1 bowl) + Any dry Veg (1 Katori) Salad - 1 cup	Peas pulao / Moong dal brown rice khichdi with Raita	Millets-1 cup/ whole wheat roti-2 + 1cup green leafy dal + salad + Buttermilk	Wheat rotis 2+dal with vegetable/Rajma- 1 cup + veg curry - 1 cup + Buttermilk
Evening	Green tea + Boiled Chana (1 Bowl)	Ginger Tea + Bhel (1 Bowl)	Green Tea +Roasted Makhana with peanuts (1 Bowl)	Black Coffee +Boiled sprouts with lime (1 Bowl)
Dinner	Steamed or Sauteed vegetables + Any millet or Broken wheat upma + Raita	Roti (2 nos) +Any beans curry + Salad + Buttermilk	Veg soup + Sauteed vegetables with paneer or chicken salad with vegetables	2 Phulkas with Dal +Any seasonal veg + salad
Bedtime	Turmeric Milk	Turmeric Pepper milk	Turmeric Milk	Cinnamon Milk

Disclaimer: Truweight does not claim to cure any diseases. Results may vary. Diet supervision is not a substitute for medical treatment. You can prefer food/recipes as per local availability. 

Conclusion

Obesity is one of the biggest concerns especially among children, globally. Unhealthy lifestyle is the major cause for obesity and this intern affects the immune system of the body. It is not widely known that obesity and immune system are dependent, and both worsen if your daily routine is upside down.

The measures that we have come up with, has been most effective for a lot of individuals. Have you ever faced health problems after a day of healthy eating? Almost never! That is what keeps an individual away from anything hazardous. Eating clean, hygiene practices, adequate sleep and keeping your body hydrated, the list is long yet most important to all humans today.

There is a lot going on currently with the COVID-19 and the worldwide lockdown. All of us are stranded inside our homes and today we are more concerned about our health and lifestyle. With these situations around we have bought up obesity and immune system and how are they dependent and also how to deal with obesity.

We have several programs that will help you with your weightloss journey and more importantly gain that extra immunity to yourself to fight off these viruses. Join us today, Right now! Let us get healthy and happy together and forever!

The post Guidelines To Improve your Immunity If You have Obesity appeared first on Truweight Blog.

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We’ve all been making sacrifices and giving up many activities that we love in recent weeks. However, one pleasure we don’t have to live without is eating well while losing excess weight. Dining out at restaurants is now off-limits to promote social distancing during the Coronavirus (COVID-19) pandemic. But thanks to your easy Nutrisystem meal plan, you can eat chef-prepared meals every day and practice your cooking skills in the kitchen with our Flex meal guidelines.

One simple strategy that can help you stick to your commitment to lose weight is to plan your meals each week, according to a study, published in the International Journal of Behavioral Nutrition and Physical Activity. “Meal planning was associated with a healthier diet and less obesity,” the researchers report after evaluating the eating habits of a large group of subjects.

Planning for and preparing meals in advance ensures that you will have healthy options when hunger strikes and helps you avoid the impulse to order out for high-calorie fast food. Even better, prepping meals saves you time and money. To make it even easier for you, our health and wellness experts here at The Leaf have put together this list of tips for easy meal prepping that you can use while quarantined. They may even come in handy when things go back to our normal, busy lives!

Here are 10 easy meal prep tips to keep you on track during a quarantine:

1. Form a habit.

Most of us tend to think of habits as bad behaviors that we want to break. However, good habits can help us bring positive changes to our lives. Prepping meals is the perfect habit when you want to be a healthy eater. If you can, find a time during your week that you can set aside for meal prep. For many people, weekends offer an opportunity to get ready for the following week but a weeknight might work better for your schedule. No matter what time suits you, treat prepping meals each week as an appointment with yourself and it will soon feel like a regular part of your healthy routine.

2. Start with a list.

You don’t have to decide what you’re going to eat at every meal for the whole week. However, it helps to settle on a few dishes that you will cook at some point during the week. That sets you up for the next step of creating a grocery list that will supply you with the essential ingredients. Use our handy Grocery Guide to help you choose the healthiest items and the right amounts of them for you. The list ensures you have everything you need when you begin to prep meals for the week.

3. Plan for protein.

Healthy proteins are the centerpiece of almost all meals and snacks because they supply the energy you need and leave you feeling full for hours after you eat. However, many protein sources such as fresh chicken, beef and pork can take a long time to cook and don’t last as long as other options.

Make the most out of your occasional grocery store trip by stocking up on preserved proteins like canned tuna, protein powder, almonds and low-sodium jerky. You can also take shortcuts during your meal prep by choosing PowerFuels that don’t require much preparation, such as fat-free cottage cheese or yogurt, canned tuna or salmon, hard-boiled eggs and cashews. Of course, chicken and turkey breast are excellent PowerFuels and should keep in the refrigerator for up to a week after they are cooked.

4. Fill up on frozen veggies.

An important key to successful weight loss is eating at least four servings of non-starchy vegetables each day. You need to buy some items, like tomatoes, cucumbers and lettuce, fresh from the produce department. They will keep in your refrigerator for a week or two. However, when you’re making fewer trips the grocery store, you’ll also want to stock up on frozen veggies, such as green beans, cauliflower and broccoli. They are often as nutritious as fresh produce, since they’re preserved right when they’re picked. Frozen veggies make meal prep extra easy because you can use them whenever you’re ready—no washing and chopping necessary. Low sodium canned vegetables are also good options to keep in your pantry.

5. Think multipurpose.

Certain ingredients can be the raw materials for more than one meal. For instance, you can use grilled or baked chicken breast for several different dishes, such as Southwest Grilled Chicken Salad, One-Pan Rice, Chicken and Vegetables or Chicken Pita Pocket. Brown rice and quinoa (the protein-rich seed) are other versatile ingredients that can be used in multiple dishes. Make extra servings of these foods whenever you prepare them so you can use them as needed.

6. Double or triple up.

If you’re taking the time to cook up a batch of a favorite meal, why not make two or three batches? Then store the extras in your freezer and they’ll be ready to heat and eat when you’re craving that meal again in a few weeks.

7. Load the slow cooker.

The slow cooker—which prepares food while you do other things—is a handy appliance for healthy eating. You simply fill it with ingredients early in the day and then it does the rest while you go about your business. The Leaf Weight Loss Blog is filled with delicious and nutritious slow cooker recipes, such as Chicken Gumbo, Kale and Beef Meatballs and Chicken Fajitas.

If you have in Instant Pot, you can get the same ease of preparation and rich, flavorful food as a slow cooker. However, you don’t need to wait hours for your meal to cook. Enjoy whipping up some of our favorite Instant Pot recipes, like our Quick and Easy Pot Roast, Chicken Creole and Salmon with Chile Lime Sauce.

8. Build with Nutrisystem.

The Nutrisystem menu is loaded with items you can use to create even more exciting dishes and save yourself lots of time. For instance, stuffed peppers can take hours to prepare and cook. However, when using our ready-to-go Meatballs in Marinara Sauce, you can create Meatball Stuffed Peppers that are ready to serve in under an hour. Missing the chicken and waffles at your favorite diner? Stock up on our Buttermilk Waffles to quickly make your own “Fried” Chicken and Waffles at home.

 9. Portion out.

As you’ve been learning through your Nutrisystem weight loss plan, you can enjoy just about any kind of food you like and still drop extra pounds if you manage your portions. Your Nutrisystem meals and snacks come in just the right portions for you. Use the same strategy for the meals you are prepping. Pack each portion in its own container so you can pull out the ideal amount for you when you’re ready to eat.

10. Cook for all.

One of life’s great joys is sitting down with family and eating together. With everyone finally in the house at the same time, that’s easier than when we’re all caught up in the hustle and bustle of everyday living. So, take this opportunity to prepare meals you can all enjoy. Better yet, get the whole family to help you out with cooking. We’ve got dozens of family favorite recipes that the rest of your gang will rave about while you can rest assured that you’re still making progress to your weight loss goal. Remember to make extra and freeze it so you can enjoy your good home cooking again and again.

The post 10 Easy Meal Prep Tips for a Quarantine appeared first on The Leaf.

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