Healthy routines and immune system to fight COVID-19

The world is longing to get over this pandemic. This unexpected trouble has induced threats over the planet.

We all know, Coronavirus is a dangerous calling and one thing to comprehend is that it attacks those with a lower immune system.

The medical analysis says that those with stronger immune systems tend to fall less in the trap of microorganisms and health issues. But people having weak immune systems fall ill very often, they are prone to catch infections easily.

COVID-19 is waiting on your doors steps to attack you and if you are a weak immunity body then it can be deadly.

To combat this issue let us look at the tips to boost the immune system.

Watch your diet

Only eating to sate your hunger but to maintain a healthy lifestyle and strong immune system you must include fruits and vegetables rich in antioxidants.

Food rich in antioxidants is also called “free-radical scavengers.” which means it protects us from the cell damage caused by the free radicals.

Foods rich with antioxidants onions and garlic, eggplant, grapes, tea, green tea, citrus fruits, apples, green, leafy vegetables like spinach, oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries, vegetable oils, avocados, nuts, seeds and whole grains, seafood, milk, and nuts.

Keep Fit

Your body is a machine and you have to operate it the right way. The daily workout regime is a scientifically proven solution to boost your immune system. 

Regular exercise helps with blood circulation and the blood cells work more also circulates the T cells ( the white blood cells category) guards the body against infections. 

Researchers say that daily moderate exercise is better than intense workouts for high immunity power.


When in stress your body releases hormones like cortisol which interrupts the T cells functioning and development which directly affects the immune system.

 Therefore, avoiding chronic stress is necessary to have a good immune system. 

To live a life without stress you must think about involving in meditation, yoga, or deep breathing.talking to family and friends or if needed taking professional advice is a must to limit the stress levels.

Sound sleep

Eight hours of sleep is mandatory for everyone for a healthy body mentally or physically as it directly impacts your mental health and physical problems like indigestion etc.

Study proves that people with sleep disorders or those who sleep less 2 to 5 hours have weaker immune systems and are more likely to fall ill.

 Add a mandatory habit of sleeping for 8 hours daily and try to avoid late nights.

Hygienic lifestyle

There are so many germs out there which can cause you infections through shaking hands, while coughing, from washrooms, pets, or coming in contact with any unhygienic surface.

Set a pattern of washing hands and bathing, maintain your hygiene, and keep yourself away from germs.

Most importantly at this time of the pandemic, it is necessary to wear masks and use sanitizer or washing hands for 10 seconds and also social distancing.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection.

 Eat as little or no junk food at all! I hope these tips help you witness the change in your body’s strength to fight illness.

Tips to keep in mind:

  • Wash your hands as many times as you can before eating, returning home, etc.
  • Cover your mouth with a handkerchief or tissue while others are coughing or sneezing or you are going through the same scenario.

Vitamin D and immunity

Vitamin D is fused in the body when exposed to sunlight. It is a vital element for several functions in the body.

  • Strong teeth and bones.
  • Healthy brain, nervous system, and immune system.
  • Reduces and manages insulin in diabetics.
  • Supports lung and heart functioning.

Encasing it

Taking considerable steps to boost your immune systems like changes in diet and lifestyle can help besides reducing intake of sugar, hydration, regular light workouts, adequate sleep, and controlling stress levels can help you get a strong immune system.

The Coronavirus can not be covered by this but can become a slight shield to fight this battle.

Weight Loss with High Protein Foods

Looking for a way to lose weight / best diet for weight loss and then maintain it? The simplest of ways would be to be on a calorie deficit diet.

People I have met over time who are trying to lose weight would generally be talking about skipping meals. Well, let me tell you, skipping meals is a bad idea and could have very unhealthy effects on your body in the long run.

Let me help you how you can look at Weight Loss With High Protein Foods, a healthy way to lose weight and then maintain it.

One of the biggest personal challenges that we face today is trying to lose weight. While the world is faced with a multitude of problems on the political, economic and social fronts, the tipping weighing scales and incumbent

medical issues are giving nightmares to millions of us. Many of us are waging
daily battles to try and keep our body weights within the acceptable metabolic ranges. Although to some people it may sound trivial, weight loss is a pretty big deal and is a multi-million dollar industry.

The Optimum Diet To Stay Fit

There are countless types of controlled diet regimens available for weight loss. So, how do we choose which is the best one for us? No matter how many dieticians and nutritionists we visit, we may still be unable to achieve the desired results.

One of the foremost things to understand about a diet and fitness regimen is to know what suits us best. This will take deep introspection, through self-realization and of course, total honesty. Once we know what we are capable of and what our actual and imagined limitations are,

we need to get down to the brass tacks. To choose a diet, we need to comprehend and analyze a variety of the diet routines available. One of these is high protein foods for weight loss.

We are aware that proteins are one of the three essential macronutrients required by the human body, along with carbohydrates and fats. They help
to deliver vital elements to the respective parts of the body, like hemoglobin carrying oxygen to our cells.

They act as chemical messengers from one part of the body to another, like various hormones. They also repair, maintain and regenerate many components of our body like hair, skin, bone and muscles.

Proteins bolster our weight loss efforts by keeping our hunger satiated and increasing our metabolism. When we go on low-calorie diets, our body metabolism decreases and we start to lose weight from muscle. Proteins aid to maintain the lean muscles or muscle weight, while losing the accumulated fats.

There are many readily accessible high and best protein diet for weight loss like South Beach Diet, Paleo Diet, Atkins Diet etc., but we will be talking about protein-rich foods or best protein food in general.

Also during weight loss programs, you would be doing some kind of weight training (if you aren’t you must) and the addition of healthy protein to your diet would help you build those muscles else you would experience muscle fatigue during and after your weight training.

Sources of Protein

Proteins can be found in several other foods which we may tend to ignore. Including these in our diet will ensure a nutrient and protein-rich meal plan and keep things from getting dreary and tiresome. we can use any diet plan which contains high protein foods. Here, I am sharing the protein foods list.

1. Eggs

Eggs are one of the best protein food. They not only contain healthy proteins but also iron, anti-oxidants and choline. A very simple recipe is to add a boiled egg to your breakfast with some seasoning of rock salt and black pepper. A super healthy way to start your day for weight loss.

2. Lean Meats like Chicken

Grilled chicken breasts are one of the favorite go-to meals of fitness experts. It provides a protein punch while being low on fats and calories. Chicken breast pieces are higher on protein and minerals than the leg or thigh pieces or we can say it’s the best protein diet.

3. Spinach

I remember watching Popeye – the sailor man cartoons while growing up. In moments of distress, Popeye would pull out a can of spinach, empty the contents in his mouth and turn into a brave, muscular, crime-fighting hero! While cartoons can be exaggerated, the benefits of spinach surely cannot be so.

Spinach is a rich source of protein, Vitamins A & C, anti-oxidants etc. Simply add them to your salad, favorite dishes or have them as a steamed accompaniment. So, spinach also the best protein food and will surely helps for weight loss and we can consider it as best diet for weight loss.

4. Nuts like Cashews, Almonds

Cashews contain protein, calcium, magnesium and phosphorus. They can be included in the diet, but in moderated quantities, as they may be calorific, as compared to other food items.

Almonds contain L-arginine which help to burn fats during exercise. These will provide us a variety on, our protein foods list. Some nuts are good for skin health also.

5. Peas

Peas are a store-house of good proteins and are rich in Vitamin C as well. Make them a part of your egg preparations or salads. Peas also provide us best protein for weight loss.

6. Guavas

Guavas contain good protein, fiber and oodles of Vitamin C. It is one of the most protein-rich fruits around. Guavas healthy protein also helps for weight loss and listed for high protein foods.

7. Lentils or Dal

Lentils are high protein food and can even give eggs a run for their money. It is a best protein food and fiber for both vegetarians and non-vegetarians. So, this also contains as high protein foods list. Lentils are also healthier food for the heart.

8. Tomatoes

They are loaded with protein food or listed high protein foods, Vitamins A & K, lycopene and fiber. They can be cooked or eaten raw, to get those amazing nutrients. This also contains as high protein foods list and it’s a best diet for weight loss with high fiber even it’a diet for glowing skin also.

9. Pumpkin Seeds

They contain good protein, fiber, manganese, zinc, phosphorus, healthy fats, and fiber and magnesium. It prevents you from getting hungry sooner and provides energy. So that’s why it’s also a best diet for weight loss.

10. Fish

Fishes contain healthy proteins and are the best sources for Omega-3 fatty acids. Even the ones with comparatively higher quantities of fats are good for the body. Fishes not only provide best protein for weight loss but also healthy food for skin and heart.

This is the best diet for weight loss but still, Do remember that any diet which includes an excess of any particular nutrient, while completely excluding others, may actually increase body weight and cause physical problems. It is essential to have a balanced diet which covers a whole gamut of nutrients, to keep ourselves functioning well.

Live Fit, Live Healthy!

Note: Please consult your family physician to avoid any allergic reaction or contra-indications.

9 Fruits That Help in Weight Loss / Fruits For Weight Loss

Fruits That Help in Weight Loss / Fruits For Weight Loss

Struggling with Weight Loss? Try some Fruits!

Curious! about how to lose weight fast?

Try some weight loss programs like fruits are good option!

Our Current Lifestyle has ensured that we all are struggling with our weight issues and the related issues with weight. Slight modifications in our eating habits could make a drastic effect to our weight. There are so many diet plans which you can try as your weight loss programs, adding Fruits for weight loss diet plan is the best option in all of them.

  • Low Carb Diet
  • High Protein Food Diet
  • Ketogenic Diet Plan For Weight Loss
  • Vegetarian Diet
  • Vegan Diet and etc

Here, I am sharing one more diet plan which helps a lot for your weight loss programs. You must have definitely heard that eating fruits help in weight loss. Read on to know more.

What is Obesity? Am I overweight or worst Obese?

Obesity is one of the most extensive, chronic diseases in need of new strategies for medical treatment and prevention. Obesity is defined as excess adipose tissue resulting in weights which ensure you are way beyond your Body Mass Index (BMI) Figures. There are several different methods for determining excess adipose (fat) tissue; the most common being the Body Mass Index. Obesity can lead to various serious health issues including heart disease, diabetes, stroke and some types of cancer.

It’s important to lose weight if your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category. If your BMI is in the high end of healthy or in the low overweight range, it’s a good idea to talk to your doctor about whether weight loss is right for you.

Weight Loss by Eating Healthy

Our generation is facing weight issues(and surly thinking about how to lose weight) primarily because of our lifestyle. We eat Junk, have restricted physical movement and breadth toxins. Eating Healthy could be the starting point to turn the clock back.

Fruits play a key role in weight loss. To lose weight you need to take less calories but that doesn’t mean that you have to eat less. Fruits add bulk to our diet plan. They can also supply a significant dose of fiber to your diet, which will slow digestion and make you feel fuller.

Fruits contain different amounts of nutrients, to maximize the health benefits it is very important to eat a variety of them. So, FRUITS FOR WEIGHT LOSS is a very healthy option.

Why Fruits for Weight Loss?

Fruits are an important part of a nourishing diet plan. Fruits are natural fat burners and help increase your metabolism and support weight loss. Diets high in fruits are related with all sorts of health benefits, including a decrease in the risk of many diseases.

There are some people that are concerned with sugar levels in the fruits. The fruits not just contain sugar but some important nutrients too like minerals, vitamins and fiber that are important for our health.

Fruits have a high water level content and fiber that helps you feel full. You can typically eat fruit until you’re satisfied, without swallowing a lot of calories. Studies indicate that eating fruit is related with lower calorie intake and contributes to weight loss over time. Apples, citrus fruits like Oranges and Grapefruit are among the most filling. Hope that, you will get my point to listed fruits for weight loss category.

Nutrients in Fruits

  • Vitamins and Minerals: These include vitamin C, Potassium and Folate (is a naturally occurring form of vitamin B9). Vitamin C is a water-soluble vitamin and helps in maintaining the health of body’s connective tissue. Potassium is necessary for the functioning of the heart. It plays a major role in contraction of skeletal muscle, making it important for normal digestive and muscular function. Folate is important for cell growth and formation of DNA. Fruits rich in vitamins and minerals are guavas, kiwi, oranges, strawberries and pear so that fruits are best way to lose weight.
  • High in Fiber: Fiber helps relieve constipation and prevent all sorts of diseases. It helps in increasing feelings of fullness because of which you eat less fat. It helps lower cholesterol. Fruits rich in fiber are apples, guava, oranges, and raspberries. That’s why these fruits are known as weight loss foods.
  • Ant ioxidants: Fruits loaded with antioxidants help fight free radicals that damage the cells. They even help slow aging and reduce the risk of disease. Some of the fruits rich in antioxidants are berries, oranges, grapes and cherries and these fruits known as food for beautiful skin or healthy fruits for skin because they provide clear healthy skin; fact behind it, they rich in vitamins for healthy skin.

These are the basic reason for listing fruits for weight loss category.

Fruits For Weight Loss

1. Avocados

Avocado has many more properties so that we consider it in our list of fruits for weight loss. Avocados are super weight loss foods and are packed with heart-healthy fats and anti-oxidants. As most people don’t get enough of healthy fats it is important that they include avocados in their diet. Healthy fats help the body in maintaining its metabolism rate. Avocados are rich in nutrients and minerals like Vitamin C, Vitamin B-6 and Magnesium. Since avocado is known to control the hunger pangs you should eat it just before lunch to control the weight of the body and will get best way to lose weight.

2. Oranges

Vitamin is a great ingredient for a fruit for weight loss. Oranges are effective weight loss fruits which are also yummy and nutritious. They are rich in fiber and potassium, as well a cancer-fighting citrus limonoids. It is also rich in vitamin C which is important for the repair and growth of important tissues in the body like clear healthy skin, cartilage, ligaments and blood vessels. The best time to have oranges would be for breakfast so that it consider in our weight loss tips or fruits for weight loss list and also in skin glowing list.

3. Watermelon

The delicious and refreshing watermelon is a wonder fruit when it comes to weight loss. It has a high water content, which makes up 90 percent of its weight. A 100 gram serving of watermelon contains as low as 30 calories. They are rich in amino acids that help in burning belly fat. Watermelons help you keep hydrated and satiated for longer periods of time, preventing the need to eat. It also has potassium that is important for the normal functioning of the heart and muscles. These number of properties make it’s a fruits for weight loss. The best time to have watermelon would be around 12-1 pm when the digestion rate is high and active.

4. Strawberries

Strawberries are also one of the most nutritious fruits. These appealing flavourful fruits are rich in antioxidants and vitamin C. They are also responsible for raising the levels of good fat in the body. Blending them with your smoothies, using them in oatmeal porridge in the morning would derive maximum benefits from these fat cutting fruits. Strawberries are great additions to a fruit bowl to be consumed right before or after a workout session. Strawberries are also healthy fruit for skin and we can consider this is in our weight loss diet and even FRUITS FOR WEIGHT LOSS list.

5. Guava

Guavas help in maintaining blood sugar levels and are good for diabetics. Since they are high in fiber they help in increasing the time period of satiety, preventing you from eating unhealthy food. Guavas aid digestion and maintain bowel movements. As they are rich in vitamin C, lycopene (pigment) and antioxidants they help in the prevention of cancer and skin inflammation as well. These properties makes Guava a super fruit for weight loss. The best time to bite on a guava would be in the morning because of its strong water content.

6. Lemon

Lemon is a great weight loss functioning fruit, which is extremely rich in Vitamin C. One lemon can fulfill the daily requirement of Vitamin C for your body. Lemon also helps to maintain the metabolic rate and they are rich in citrus limonoids, which defuse cancer cells, particularly in the colon and the breast. Drink lemon infused water to maintain the metabolism throughout the day.

7. Pears

Pears play a very important role in weight loss. One single pear fruits can fulfill as much as 24 percent of your daily fiber intake requirement. It is free of fat, cholesterol and calories. It is a high source of immune-boosting vitamin C; improves digestion.

8. Grapefruit

Since grapefruit is rich in phytochemicals and vitamin C it helps fight diseases and burn belly fat. It strengthens the immune system, boosts metabolism; helps reduce the risk of kidney stones, fights against gum disease. Starting your morning with half a wedge of grapefruit can set you up for a great day of belly fat burning. Considering grapefruit in weight loss diet is the best way to lose weight.

9. Apple

Apple is an excellent weight loss fruit. Eating Apple helps as it has a high fiber content and has 85% water. We have always heard, ‘to have an apple a day, keeps the doctor away.’ This helps you consume lesser calories and stay fuller longer.


Till the time you have your teeth, eat your fruits rather than drinking them. Drinking juices is not healthier than eating full fruits. This is because while extracting juice from fruits fiber, vitamins, minerals and plant chemicals are lost to some extent.

Whole fruit is more filling than pureed fruit or juice. It can be consumed a lot without feeling full.

Another important aspect of juice relates to sugar content. Due to whole fruits, the body absorbs the natural sugars slower; hence, you’re less likely to experience a spike in your blood sugar level. In addition, you need right amount of fruit for juicing; one glass of juice has more sugar than a single piece of whole fruit. The main criteria are juicing can help you round out your fruit intake, but eating more whole fruits should be your primary goal.

As my prospective, this is the best weight loss diet, it keeps us Fit and Healthy.

Live Fit, Live Healthy!

Happy Losing weight.

10 Best foods for healthy skin – What to eat, and what to avoid!

Live Fit, Live Healthy!

Beauty, as they say, is skin deep. But wait, now, is it? Read on to decide for yourself!! what to eat for healthy skin! So, here presenting the best foods for healthy skin!

Not all of us are aware that the skin is the largest organ in the human body. Although in today’s collective conscience, the human skin may be synonymous with vanity or conflict, it is a highly essential element of the human physiology. The skin not only functions as a protector, but it also enables the sensations of touch and heat.

With pollution levels rising at an alarming rate around the world, and global climate change bringing catastrophe to our doorstep, the skin is one of the most easily affected, yet ignored parts of our body.

While billions of dollars may be spent across the world for skin-related beauty products, not many of us take ‘real’ care of our skin to ensure a clear healthy skin and to prevent skin-related diseases. This holds true equally, for women as well as men.

What should you eat- Best foods for Healthy Skin

Here is a list of 10 things to include in your regular diet to get that super-healthy glowing skin and to keep ailments away:

1. Adequate Water

Adequate water intake is vital to maintaining a glowing, healthy and hydrated skin. It also acts as a detoxifier. The importance of water cannot be over-emphasized to improve skin health and give us clear healthy skin. If you want a healthier life as long and stay fit and healthy so remember experts maintain that drinking six to eight glasses of water per day is optimum. water consider as best foods for healthy skin.

2. Tomatoes

Tomatoes know as skin food because it gives us natural protection from the sun. They contain lycopene which increases the skin’s ability to protect itself from the harmful effects on sunlight. Tomatoes are best foods for healthy skin as well for weight loss because of they loaded with rich protein.

3. Orange peel

Orange peel (or orange zest) contains limonene which protects against the dangers of UV Rays. It can be added to various recipes as an added flavor. Oranges always best foods for healthy skin and for a healthy heart.

4. Walnuts

Walnuts contain alpha-linolenic acid which prevents the skin from getting excessively dry, and hence keeps diseases like eczema at bay. It also contains copper which increases collagen. These properties make walnuts best foods for healthy skin and known as skin food.

5. Pumpkins

Pumpkins contain beta-carotene which gets converted to Vitamin A. It helps to protect the skin from wrinkles, dryness and aging. It can also be found abundantly in sweet potatoes. Pumpkins add on your diet for glowing skin and this is the behind to consider it as best foods for healthy skin. Pumpkin seeds also come under the foods good for heart list.

6. Pomegranates

Pomegranates contain polyphenols which enhance the proper flow of blood and gives the skin a radiant natural glow. They also help to slow the aging process and reduce wrinkles and fine lines. These properties make it best fruit for skin and listed in best foods for healthy skin. Even fruits good for healthy heart and help for weight loss.

7. Broccoli

Broccoli contains vitamin A, vitamin C, lutein and zinc, which are highly beneficial to the skin by this we can get clear healthy skin. It also contains Sulforaphane which protects the skin from the sun. Broccoli considers as best foods for healthy skin.

8. Fishes

Fishes always great diet for glowing skin like salmon & mackerel which are high in Omega 3 and Omega 6 fatty acids are best foods for healthy skin too. This is because they have an anti-inflammatory effect and also help reduce the harmful effects of the sun and aging. Fishes not only good for skin and heart but also helps in weight loss due to containing high protein.

9. Coriander leaves

Coriander leaves or cilantro are a potent detoxification agent and helps keeps the skin free of toxins. They also contain vitamin C and act as an antiseptic and anti-fungal agent. This is the reason to list coriander leaves in best foods for healthy skin.

10. Amla

Amla or Indian is rich with Vitamin C. It also keeps the skin moist and increases immunity. Amla is known to reduce hyper-pigmentation and treat pimples and acne. Amla is one of the fruit good for skin and this is also listed in best foods for healthy skin and also healthy food for heart.

What Should You Avoid for Healthy Skin

Now that we have talked about some of the best foods for healthy skin to include in your diet as a part of your skincare regime, let us run through a list of things to stay away from!

  • Lack of sleep
  • Extreme stress
  • Dehydration
  • Junk foods
  • Smoking
  • Crash diets
  • Crash diets
  • Direct and prolonged exposure to sunlight
  • Excessive intake of caffeine
  • Too much sugar

It is imperative to bear in mind that skin care is not complete without a well-balanced diet. External skin care can only enhance the effects of the magic foods for beautiful skin listed above.

So, eat well, keep glowing and get clear healthy skin!

Live Fit, Live Healthy!

Note: Please consult your family physician to avoid any allergic reaction or contra indications.