Train Your Brain to Stop Worrying

Worrying is a part of the brain activity.Our brain is designed to react to things quickly.The brain is a fascinating, time-saving beast.Worrying is an unnecessary evil when it comes to your mental health.Worrying occasionally is not unhealthy.There are simple but effective steps you can take to stop worrying so much.

1 .Meditation works.It lower anxiety, and allows you to feel more focused throughout the day.

2 .Exercise Helps.Our body often responds to stress before our mind does.One of the best ways to combat physical stress is to get more physically fit.
3 .A 5-10 minute walk in the middle of the day can help your body to combat stressful symptoms.
4 .yoga also plays a great role in calm down your unnecessary anxiety.
5 .Exercise can help lower blood pressure.
6 .Accept Your Worry.Accept the worries as they come into your mind for what they are.
7 .Sometimes, telling yourself it’s okay to be worried is the best thing you can do.
8 .Transfer your worries from your mind to a written list or journal, and you will feel more confident in overcoming them.
9 .Give Yourself a Break.Find freedom and give some time to yourself.
10 .The mild brain stimulation from the tapping helps to erase the worries.

Sweet Potatoes Are Beneficial For Diabetic Patients

Sweet potatoes are rich in nutrients and antioxidants that provide numerous health benefits.Sweet potatoes have a low glycaemic index and are considered the best for diabetic control.Foods for diabetic patients must include carbohydrates, in order for them to stay healthy. The best example for this is sweet potato.Diabetics have to keep an eye on their diets, in order to manage carbohydrates and limit their impact on blood glucose and insulin levels.

Reasons why you should start eating sweet potatoes :

1 .A cup of mashed sweet potatoes contains 58 grams of carbohydrates and 8.2 grams of fibre. This can be considered as the best food for diabetic patients.
2 .The spuds are high in vitamin C, which helps your immune system.
3 .Sweet potatoes are rich in vitamin A and hence promotes the regeneration of the respiratory systemin smokers.
4 .They are high in folic acid that is vital for the development of fetus.

5 .It contains Vitamin D and this strengthens the immune system, bones, teeth, heart health, skin and thyroid gland health.
6 .Sweet potatoes contain beta-carotene that has antioxidant which prevents gout, arthritis, and asthma.
7 .It prevents breast cancer also.
8 .The nutrients in sweet potatoes help in regulating the nerve signals sent to the brain and heart health.
9 .It also helps in regulating the heart beat and the flow of oxygen to the body.
10 .The water from boiled potatoes treats skin impurities, soothes skin irritations, and clean the pores.
11 .It balances the electrolytes and regulates blood pressure.
12 .It contains iron and aids in the production of red and white blood cells.
13 .Sweet potatoes regulate the sugar levels in the blood and also control the insulin resistance.
14 .Sweet potatoes have potassium that lowers the sodium effects.
15 .Potassium that can be found in sweet potatoes improves the health of the muscle tissues.

Sugar-Free Bran Muffins

Cheeze Cauliflower Soup

Total Calories Per Serving : 250

We use cauliflower in many of our dishes specially in soups for execellent results.You can use turkey rashers for extra flavour.You can also use bag of frozen cauliflower cheese for this and it was perfectly fine.

Makes 2-3servings

Ingrediants

2 tablespoons virgin olive oil                                                       1 Cauliflower choped
50 gm Onion chopped                                                                  150 ml unsweetened almond milk
2 cloves garlic, minced                                                                50 gm cheddar cheese, grated
350ml reduced salt chicken stock     
3 slices turkey rashers,cooked crisp                                                                                                            and crumbled.
                  

Directions

STEP 1 :Heat the olive oil in large pan on high then after few minutes reduce it to medium.
STEP 2 : Add the onions and saute till soft about 8-10 minutes.Add garlic and saute for 2 minutes more.
STEP 3 : Add chicken stock and make it boil.Next add cauliflower .Cover and simmer at low heat for 30 minutes until cauliflower is tender.
STEP 4 : Remove from heat and allow to cool for 30 minutes.Blend till smooth with hand mixer or poue mixture into a blender add almond milk.Divide in bowls,garnish with cheese and turkey rashers,and serve warm.

Nutritional Information

Calories : 250                                                                            Protien : 13.2 gm
Fat : 18.6 gm                                                                             Iron : 5%
Cholestrol : 35 mg                                                                    Vitamin A : 4 %
Carbohydrates : 10.9 gm                                                          Vitamin C: 112 %
Sodium :811 mg                                                                       Calcium : 28%
Sugars : 4.8gm

Greek Lemon Rice Soup

Total Calories Per Serving : 290

One of the favorite easy soups to make.It includes the traditional ingrediants of Greek.You will enjoy this soup with 300 calories in less than 20 minutes.

Makes 2-3servings

Ingrediants

950 ml reduced salt chicken stock                                          1/4 teaspoon turmeric
50 gm white rice                                                                      50 ml lemon juice
2 slices silken tofu                                                                   2 tablespoon dill
1 tablespoon olive oil                                                              1/4 teaspoon ground pepper

Directions

STEP 1 : Add stock and rice to a pot over medium-high heat.Bring to boil and make it low to heat.Tender the rice about 10-15 minutes.Remove from heat and let cool.

STEP 2 : Transfer rice to a food processor,keeping remaining liquid in the pot.
STEP 3 : Add tofu, oil, turmeric to the rice and make it smooth.Transfer it to a bowl and mix lemon juice,dill and pepper into the remaining liquid in the pot.Heat again and serve warm.

Nutritional Information

Calories : 290                                                                                     Protien : 15.7 gm
Fat : 11.5 gm                                                                                      Iron : 25%
Cholestrol : 0 mg                                                                               Vitamin A : 4 %
Carbohydrates : 30.2 gm                                                                    Vitamin C: 26 %
Sodium :1556 mg                                                                               Calcium : 10%
Sugars : 2.7gm

Yummy Carrots With Garlic,Ginger and Lime

Total Calories Per Serving : 40

Use true baby carrots with tops.These carrots are absolutely divine.The flavors blended nicely.

Ingrediants

500gm baby carrots,peeled and sliced                                     1 tablespoon chopped fresh coriander
20gm butter                                                                              zest of 1-2 lime
2-3 garlic cloves,minced                                                          Juice of 1-2 lime
1 teaspoon ginger minced & peeled                                         A pinch of salt

Directions

STEP 1 : Add some water to a large stockpot and place a steamer basket inside.Bring the water to a boil.Add the carrots,reduce heat to low and steam for 15-20 minutes.

STEP 2 : Now melt the butter in a small frying pan over medium heat.Add the garlic and ginger and mix until the garlic just turn brown.Now remove from heat.
STEP 3 : When the carrots are tender, remove from heat and place in a large bowl.While they are warm, toss them with garlic,ginger,butter mix, coriander,lime zest and lime juice. Drizzle with salt.Serve warm.

Nutritional Information

Calories : 40                                                                                   Protien : 0.5gm
Fat : 1.5 gm                                                                                    Iron : 3%
Cholestrol :4 mg                                                                            Vitamin A : 157 %
Carbohydrates : 5.4 gm                                                                  Vitamin C: 2 %
Sodium :128 mg                                                                             Calcium : 26%
Sugars : 2.7gm

Asian Tofu Salad

Total Calories Per Serving : 250

It’s a crispy, crunchy, and colourful mix of appealing foods and exceptionally healthy to boot.It is high in protein and low in carbs at the same time.it’s super easy reciepe.This foods not only look great but also taste even better!

Makes 4 servings

Ingrediants

3-4 tablespoons vegetable oil                                                     1/2 teaspoon salt
2 tablespoons rice vinegar                                                          395gm firm tofu,cubed
1 tablespoon honey                                                                     240 gm salad greens
1 tablespoon saltsoy sauce                                                          2 carrots,peeled and sliced
1 tablespoon sesame oil                                                              1 cucumber chopped
1 tablespoon ginger minced

Directions

STEP 1 : Mix the vegetable oil,vinegar,soy sauce,sesame oil,ginger ans salt together in a bowl.Put 2 tablespoons of the dressing in a nonstick pan and heat over medium-high heat.
STEP 2 :Now add cubes of tofu and cook for 15-20 minutes,turning every 2-3 minutes.
STEP 3 : Now toss the greens,carrots and cucumber in the remaining dressing and Serve the warm tofu.

Nutritional Information

Calories : 250                                                                            Protien : 12.2gm
Fat : 5.9gm                                                                                Iron : 27%
Cholestrol :0 mg                                                                       Vitamin A : 23.3 %
Carbohydrates : 10.6 gm                                                          Vitamin C: 57 %
Sodium :96 mg                                                                         Calcium : 26%
Sugars : 3.1gm