When you desire your morning meal to be like king yet can not pay for time to prepare in jiffy, what do you do? What is the very first point that you delight in after the early morning routine of lemon water with honey?
You are what you consume, so jeopardizing on one of the most vital dish of the day will certainly cost you dear. Offered right here are easy, simple and also quick-to-cook healthy and balanced Indian morning meal suggestions that need to belong of your health and fitness program.
What Should A Suitable Morning Meal Contain?
Your body stays in the fasting setting for 8-10 hrs (during the night) so your morning meal need to be as healthy and balanced and also as very early as feasible. You need to never ever miss the morning meal and also needs to not take it after 7 am. Additionally, make it the lightest yet the healthiest dish of the day. Preferably, the very first banquet of the day need to have:
- Healthy proteins (that can maintain you fill up for the long period of time)
- Entire grains (for fibers, minerals and vitamins)
- Insoluble fibers (such as included in seeds, nuts fruits and also veggies)
Cholesterol material need to be purely stayed clear of. So, it is much better to restrict high-fat options like sausages and also bacon. These foods are related to high danger of cardiovascular disease and also cancer cells.
5 Healthy And Balanced Indian Morning Meals That Are Easy to Quick and also Contain All the Important Nutrients:
A lot of individuals favor having fruit juices in the morning meal. Rather than fruit juices, attempt having entire fruits. This will certainly offer you full nutrients consisting of the fiber and also roughage.
The benefits of wholegrain (rice) in addition to nuts and also veggies, make it a great Indian morning meal that is definitely simple to prepare and also overfilling. Take this in addition to a glass of entire milk to have a total morning meal.
Takes 5-6 mins
You require peanuts, coriander and also curry leaves, lemon, cumin, mustard seeds, one large onion and also steamed potatoes. Warmth olive oil and also roast the peanuts. Establish them apart. Maintain poha in the filter and also wash it with cozy water till it comes to be soft. If it does not obtain soft, spray some water yet make sure that the poha need to stay undamaged and also apart. Mix salt to preference and also pinch of turmeric extract in the poha. Warmth 2tbsp of olive oil in the frying pan, include mustard seeds when they start to splutter include cumin seeds and also warm till they transform shade and also snap. Include cut onions and also cut steamed potatoes. Warmth till they end up being gold brownish. Include poha and also peanuts currently. Cover the cover and also chef in reduced fire for 1-2 min. Garnish with coriander and also curry leaves when warm.
Benefits of entire wheat fibers in the kind of brownish bread and also veggies. This succulent dish is simple and also fast to prepare.
Takes 5 mins
Cut brownish bread right into little also items. Toast the bread in 2 tablespoon of ghee till it transforms gold brownish. You can eliminate the external crust of bread yet this is optional. Warmth oil in frying pan, include the mustard seeds and also wait till they start to splutter. Include ginger, onions, curry fallen leaves, ginger and also saute them. Currently include cut tomatoes, sambhar and also turmeric powder and also include salt to preference. Include the baked bread items in this and also blend it till they are well-coated with this blend. Offer when warm.
Benefits of healthy proteins in the kind of black gram daal and also excellent carbohydrates in the kind of sewaiyan that maintains you satiated for a long period of time.
Takes 8-10 mins
Placed young child sewaiyan in the frying pan and also mix till it transforms gold brownish. Maintain it apart. Place the oil in frying pan. When it is somewhat heated up, placed mustard seeds, black gram daal (lentil) and also eco-friendly chilies. Include cut tomatoes and also salt to preference. Include one mug of water and also include sewaiyan to it when it starts to steam. Prepare for 3-5 mins till it softens. Include lemon juice and also coriander leaves. Offer when warm.
Aside from healthy and balanced Indian morning meal, there are various other morning meal suggestions which are incredibly healthy and balanced and also takes no time at all. Among the suggestions of having wholesome banquet in the early morning is to take spinach and also tomato omelet with 2 loafs of whole-wheat bread. Take this with along one glassful of entire milk or simply put steaming milk on oats and also garnish it with nuts. Constantly keep in mind, the most effective time to take fruits remains in the early morning.
7 Apps That Keep Your Health In Check
Millions of people tend to make New Year’s resolutions, mainly about how they will turn their lives around in terms of becoming more active, eating more healthy and sleeping on time. Unfortunately, as soon as the first month ends, they find themselves inevitably sucked back into their daily routines.
But you know, you can’t really blame anybody, it has become increasingly difficult to maintain a healthy work-life balance in today’s work environments and corporate culture. As soon as you start thinking about going to the gym, you see yourself pulled into something more important, like the deadline for your next big project, etc.
However, this isn’t to say that taking caring of your health shouldn’t take precedence, but there are some pretty innovative strategies that you can incorporate in your daily life to gradually, steadily and willfully climb the ladder to better health.
In light of this, mentioned below is a list and brief descriptions of some of the most innovative and streamlined smartphone apps that can provide you what you need to stay on top of your health. These apps will help you get right back on track, manage your calories, eat, and sleep healthy.
7 apps to help you make the jump towards a healthy life
If you are into video games, don’t you just love it whenever your character’s life gauge is in the red and depleting, you scrounge up the necessary items, and voila, his health is right back up again! The concept behind Fitocracy is a bit similar, using the app, you would be able to position yourself to steadily enhance your physical health by completing different tasks and gain the necessary experience to become active and healthy again. The tasks mainly include exercising and eating right. And this is the beauty of technology- it eases the life of both patients and medical practitioners.
The application provides a huge list of easy-to-advanced exercise routines you can do indoors and outdoors. Moreover, it also provides expert advice via its community of fitness-minded individuals. Do not worry; the app’s community feature is spam-free.
You are what you eat. There is no denying that, however, it is vital to understand everything that you put in your body. As per studies, it was determined that people who tend to monitor what they eat irregularly have a higher chance of losing and maintaining their weight better. Moreover, if you don’t know what you are eating, or the nutritional value it is providing you, it would be daunting for you to design a weight loss or healthy diet plan that suits you.
Fooducate helps provide you with details that are past simple calorie information; the app is designed to help people get a full understanding and information on everything they eat. You can even scan barcodes on different items, and it will indicate the nutrition grade of the food item. This means you will be able to make healthier life choices based on nutritional value. For example, the app can help you decide whether it is potentially healthy to eat a Snicker’s bar or a Hershey’s bar.
One of the simplest ways to boost your health is to make sure you keep yourself hydrated. After all, water is ‘the’ healthiest beverage. And as per a scientific study on the effects of water on human metabolism by PubMed, it was determined in two studies that drinking at least 17 ounces of water can help enhance your metabolism by up to 30% for a duration of up to 1.5 hours.
Waterlogged helps you keep a good track on the amount of water you drink throughout the day, you can also use the apps basic metric feature to record how much you drink.
Symple Symptom Tracker
This is a pretty awesome app when you talk about the comprehensive aspects of your health and well-being. Symple Symptom Tracker will help you monitor how much you sleep, how you feel based on your diet and sleep patterns, and what you should eat to enhance your fitness. And with just a couple of taps, you can also gauge the symptoms you feel pertaining to your health so that you can help explain them to your medical professional.
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My Diet Coach
My Diet Coach helps you prepare and make positive alterations in your life to improve your overall well-being. The app helps set different goals and objectives and guides you to reach those goals. Features like inspiring health quotes and tips, a panic button and food cravings will help you keep a track on what to eat, what not to eat, etc.
Ideal Health and fitness are not just performing physical exercises, it is also about how healthy you keep your brain. Headspace is a wonderful app that provides a wide array of mindfulness exercises and vital meditation tips to enhance your cognition. As a brain relaxing and easing practice, you can also opt for airG spam free communication apps that help you interact with your favorites in real-time.
- Sleep Cycle
One cannot overemphasize the importance of a healthy sleep cycle. Sleeping on time helps the body heal and self-repair. Sleeping is also key to improving your protein synthesis, which is where your body starts to heal and grow your muscles. The app contains a host of broad-spectrum statistics on your circadian rhythms, has a smart alarm clock feature and a tailor-made wake-up window.
An adequate sleep cycle has many positive effects. It helps repair your blood vessels, balances your hormones, balances your mood, helps keep stress and fatigue at bay, and regulates your blood sugar levels.
So as you can clearly see, there are loads of different ways you can use smartphone apps to begin your journey to an active and healthy lifestyle. According to app statistics posted by Flurry Analytics in 2017, up to 96% of people use fitness apps to stay on top of their health. As per the same data, more than 75% of fitness app users access their apps at a minimum of two times per week. In addition, there is a remarkable increase in the number of fitness app addicts; the research further indicates that up to 25% of users access their fitness app over 10 times per week.
So what are you waiting for? Fasten your seat belts and get onto the ride for a perfectly healthy body and mind!
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Ultimate Guide to HPLC Method Validation for Drug Development and Testing
In bioanalysis studies and tests, HPLC method validation establishes that a method’s performance characteristics meet the intended purpose.
Validation of an analytical procedure is as important as testing the drug compound during drug development and research. HPLC method validation forms the basis of accurate and reproducible data, which is then used for quality control of drug formulations and dosage. Ergo, analytical procedures such as HPLC method development require the high-quality instruments and methodologies to provide specificity, precision, robustness, and range.
Modern liquid chromatography instruments for high-performance testing were used successfully for the first time in the 1960s. These instruments have since become much better and more precise with time and are, today, a necessity in the lab of every contract research organization to conduct high-performance liquid chromatography or HPLC. In the biotech and pharma industry, the role of an analytical technique in identifying, separating, and quantifying formulations and compound is widely understood and appreciated.
Understanding How HPLC Analysis Works
The chromatography technique uses a mobile and stationary phase. During the HPLC Method Validation process, an analyte or drug compound for the pharma industry, usually in liquid form (mobile), is pumped through a bed of particles (stationary). The interaction between the analyte and the finely-packed particles determines the partition coefficient, which is collected by integration software to form the basis for the suitability of the HPLC method.
Different Types of HPLC Method
During the procedure, the modern HPLC Analysis has two common variants-
Normal Phase HPLC– In this methodology, tiny silica particles and a non-polar solvent are used.
Reversed-Phase HPLC- The internal diameter of the column is less than 4.6 mm while the length can go up to 150-250mm. The phase tests the interaction between polar silica particle and the non-polar solvent.
In this methodology, the silica particles are modified to make them non-polar with the use of long hydrocarbon chains. The phase test s interaction with a polar solvent.
Guidelines For Analytical Method Validation
The Food and Drug Administration of the United States has laid down process the HPLC Method Validation parameters:
- Selectivity and specificity– Quantifying the analyte in the presence of inerferents is selectivity. Specificity uses a single analyte to create a measurable pr detectable interaction.
- Precision– Multiple results from the same sample express the closeness of agreement at three levels: repeatability, precision, and reproducibility
- Range– Linearity studies determine the range between the lower and upper concentration of analyte
- Accuracy– HPLC analysis does not have an idea measurement process. Hence, accuracy is tested on a minimum of nine determinations over three concentration levels.
- Limit of Detection– It is the level of analyte’s presence, which can be detected in a compound or process, but can or cannot be quantified.
- Limit of Quantitation– It tests the lowest quantifiable presence of a compound with suitable accuracy and precision.
- Robustness– It measures the capacity of an analyte to remain unaffected and stable due to variations in parameters, which further helps to establish the reliability
- System Suitability Testing– Equipment, samples, and analytical procedures are tested to assure scientists that the results produced by the method are precise and accurate.
All the above parameters are identified, tested for impurities (quantitatively), and assays are run during HPLC method development. CRO services are required to choose the HPLC analysis parameters depending upon their requirements.
Tips to Heal Babies from Heat Rashes
Heat rashes are normally gentle in newborns and usually disappear in some days. Still, it is known that it may induce uneasiness to the child, you can practice some home remedies to help in relieving the indications of a heat rash and speed up it’s healing. Continue reading to grasp more tips about heat rash and its homemade method options. There are many top magazines in the world like LnGuru Digital Magazine where you find the solution for heat rashes. Here is the best solution. Explore now.
Ice Bag Compressing
Requirements: An ice pack or cold compress bag
- Apply an ice bag or clean cloth soaked in chilled water to the troubled area.
- Rest it on for a short duration one minute will also be fine and remove.
- Repeat this action a few times.
- Do this remedy 2-3 times a day
Insights of this Remedy
A cold compress can aid in relaxing and cooling the affected area. It dismisses the signs of redness also cures rashes faster.
- Properly Sliced cucumber
- Wash a cucumber properly and cut it in the slices.
- Crush the slices and form a gelatinous paste.
- Apply that paste to the area suffering from heat rashes.
- Leave it around for 5-10 min and then rinse it off.
- Do this remedy 2-3 times every day.
Insights of this Remedy
Cucumber includes tannins and flavonoids that present anti-inflammatory and analgesic qualities. Certain features may work in calming heat rash in newborns.
- Chamomile oil
- Coconut oil
- Add one drop of chamomile oil to 2-3 spoons of coconut oil.
- Stir fine and apply it topically to the afflicted area on the baby.
- Let it rest for 20-30 min before washing it off.
- Do this remedy once in a day for effective results.
Insights of this Remedy
Chamomile oil holds anti-inflammatory characteristics. These characteristics can further help to provide ease by relieving the indications correlated with heat rash.
Never use this oil undiluted and on babies under 6 months of age.
Tea Tree Oil
- Tea tree oil
- Coconut oil
- Add one drop of tea tree oil to 2-3 spoons of coconut oil.
- Combine properly and apply the mixture to the troubled area.
- Leave it for around 20-30 min then wash it off.
- Do this daily till you don’t see any change in the traits.
Insights of this Remedy
Tea tree oil manifests antibacterial and anti-inflammatory activities. It can help in calming the redness and trouble caused during heat rash.
Do not apply tea tree oil on newborns younger than 6 months. Similarly, never apply undiluted oil.
Few more tips to prevent Heat Rashes
- Protect your baby from harmful rays of the sun.
- Keep your baby in air-conditioned rooms, don’t take them outdoor mainly during summertime.
- Dress your child in breathable and loose clothes
- Keep checking the temperature of your baby’s skin.
- Do not use thick moisturizers and lotions on your newborn.
- Use mild soap and shampoo on their skin.
- Keep washing their unhygienic areas and pat it dry before covering it.
- Use soft cloth or towel to wipe their body.
- Give them oil message as per the season and know the properties of oil as well before using it.
6 Benefits of Practicing Meditation Today
(Here’s how meditation helps you manage stress, anxiety, fear, and sleep troubles so that you can lead a happier life.)
Are you sad?
Do you often feel depressed?
Is your mind filled with disturbing thoughts? You can’t sleep because of the worries of the future?
Well, we all experience such things.
Some people experience them at some point in their lives. For some, it has become part of their lives.
And some common reasons for being worried and stressed are souring relations, ever competitive professional life, and poor finances.
Consequently, we start losing our inner peace and tolerance.
Meditation is one of the best ways to calm down your mind and restore your inner peace. It is a habitual process of training your mind to concentrate and redirect the thoughts. Meditation helps you rise above negativity and worries so that you can achieve self-awareness. As a result, you start feeling better and happy.
No wonder why this ancient practice is common in celebs like Angelina Jolie, Eva Mendez, Rupert Murdoch, Russel Simons, and Micahel Jordan.
Here I have rounded up some science-backed benefits of meditation.
1. Improving Your Concentration:
Concentration is an important cognitive ability, especially for developing a problem-solving approach. You need to be entirely focused while making a quick decision based on your thoughts.
Meditation is an effective tool to improve your concentration and attention. According to a study published in the Journal of Neuroscience, meditation improves concentration by stirring brain functions. The study further states that regular performers of meditation are likely to be more focused than non-meditators.
2. Alleviating Stress:
A 2011 survey revealed that most Americans have moderate to high stress, with 44 percent admitting that their stress levels have gone up over the past five years. The top sources of stress are money, work, job or certain kind of fears.
Stress not only affects one’s social life and behavior, but also triggers certain health problems like high blood pressure, heart disease, and diabetes if left untreated.
Mediation is an age-old remedy to manage stress and anxiety.
It calms down your racy mind, thereby easing blood pressure, pulse rate, and breathing. This way, it promotes blood flow to the muscles. Eventually, you feel relaxed and better.
According to Georgetown University Medical Center’s researchers, people who perform meditation regularly have “sharply reduced stress-hormone and inflammatory responses to a stressful situation.” The study also found meditation better than other stress management courses.
3. Improving Sleep:
Do you have trouble sleeping at night? Or you are suffering from an even worse condition known as insomnia. The daytime sleepiness can make you feel lousy and hinder your productivity, and it may even risk your health.
Why not practice mindfulness meditation to get into your snoozing mode easily?
Meditation calms down your mind that is bogged down with a problem or a to-do list. It helps you focus on your breath and then bringing your mind’s attention to the present without leading it to the concerns about the future or past.
A 2015 study by the JAMA Internal Medicine proves this point.
The study was conducted on 49 middle-aged and aged adults who had trouble falling asleep. The research concluded that meditation helped them get a sound sleep as it promoted relaxation.
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4. Sharpening Your Memory:
Meditation has been scientifically proven as the best “remedy” for both long and short term memory. The Association of Psychological Science found that the brain requires a “short wakeful rest” to process and store information in an efficient way. Meditation keeps your brain relaxed as well as wakeful.
According to Harvard University, meditation supports the brain regions that are associated with long and short term memory and attention.
Meditation also improves your ability to concentrate. This, in turn, strengthens your mind. Besides, meditation is a great tool to leverage the power of the subconscious mind that stores the long forgotten information.
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5. Enhancing Self-Awareness:
Meditation also helps you “know yourself”. When your self-awareness mode is on, you can have a more positive outlook. Simply put, meditation helps you become your better self. Self-inquiry meditation, for example, helps you develop an understanding of yourself. Some other forms of mediation help you identify “self-destructing” thoughts.
A study of 21 women suffering from breast cancer reported improved self-esteem when they participate in a tai chi program.
Another study was conducted on 40 aged adults who underwent mindfulness meditation programs. All respondents admitted minimized feelings of loneliness than before.
6. Making You Feel Happier:
So far, you have read that…
- Meditation reduces stress
- Meditation improves sleep
- Meditation enhances self-awareness
- Meditation improves memory and concentration
And all these positives of mediation lead to a bigger one—a happy, healthier and fulfilled life. It is also worth to mention that meditation increases happy hormones like endorphins and serotonin in your body.
So you have got some awesome reasons to kick start your meditation session today.
Here’s how you can get started with it.
- Choose a calm environment to meditate. There shouldn’t be any distractions around.
- Wear comfortable garments.
- Make sure to sit in a comfortable position like crossing the legs.
- Close your eyes.
- Imagine an object you can focus on.
- Take and release breathing.
Practice it for ten minutes in the morning and ten minutes at night. Or you can practice it under an experienced meditation teacher who has completed at least 200 hours training program.
What do you think? Please drop down your opinion to the comment box given below.
Put Down the Sugar Bomb: 5 Healthier Ways to Beat the Afternoon Slump
Once we enter the office on a new workday our main goal is to have a productive one. We probably have a list of tasks we planned the day before. We start our day full of energy and hope it will be like that until the end of our shift. But, the energy levels vary throughout the day and this is something that will most likely affect our levels of productivity.
Even though we’ve started our day full of energy, we will experience a sudden drop in energy levels usually between the hours of 1 p.m. and 3 p.m. This occurrence is known as the afternoon slump. When it happens our body usually craves some shut-eye and rest.
Since this is not possible because we are still at work, we have to be prepared for it and use the following healthier techniques to quickly cure this run-down of energy. People often try to fix everything with a chocolate bar or another cup of coffee, but these don’t really help. Try these healthier alternatives instead:
Step Away from the Computer Screen
A decrease in energy may be caused by too much screen time. Whenever we sit in front of a computer for long periods of time our eyes become tired. We are focused on a single fixed point so we can’t focus anymore. The solution is to step away from a computer and stop this eye strain from happening. Make a mental note to look away from your screen every 60 minutes. You have to close your eyes for a minute or two and keep your gaze off the screen. Use these moments to brainstorm with a colleague, have another glass of water (hydration is important, too).
Stretch It Out and Move Around
Once you notice this drop in your energy levels, concentration and productivity, it is time to get moving. Another great way to fight the mid-day slump is to power up your body and move around a bit. You can do a few exercises like some squats, chair dips, the leaning plank or any other exercise that is office proof.
Stretching is also recommended if you also want to beat the effects of being in a sedentary position. These stretches will ease any pain in your neck, shoulders, back, or hips which is caused by sitting a lot.
Instead of all this, you can always go for a walk around the building. Make sure to skip the elevator and take the stairs instead. If it is a sunny day, go outside for a minute and enjoy a dose of vitamin D. You can even invite a few colleagues so you can have a quick brainstorming session outside in the clean air. Whatever you choose to do, exercise, stretch or go outside, remember to do it in fixed time intervals. You can even set an hourly reminder to stand up, move a bit or stretch. You will avert your gaze from the screen for a few minutes and break out of the sitting routine.
Get a green tea boost
Caffeine is a known stimulant and it should be used wisely. Many people can’t even start their day without their cup of jo. However, too much coffee can have a negative effect because it disrupts our sleep pattern and makes us even more tired in the afternoon. Have one cup of coffee during the day but do not reach for another one once the afternoon slump kicks in. Swap this craving with a cup of green tea nad get a tea boost instead. One cup of green tea is rich in antioxidants which your body will use to revive your system to make it through the drop of energy. This hot beverage has less caffeine so it won’t impact your night’s sleep.
Have a high protein lunch instead of a sugary snack
People often try to increase the levels of energy by having a sugary snack, a chocolate bar or a sugary drink. But, sugar is certainly not the answer because it was reported that a high-carbohydrate meal won’t keep you awake as much as a high-protein meal. It is actually a protein that stimulates the cells responsible for keeping us awake.
If you want to make a healthier choice, have a high protein lunch instead. If you did not have the time to prepare a high protein meal the night before, you can always rely on meals delivered by My Muscle Chef or any other healthy meal producer. By taking care of your body’s needs, you will surely increase the levels of energy when you need them the most.
Stimulate your senses
Your sense of smell can help you become more alert once your energy drops. You-ve never even considered the effects of aromatherapy and the power of peppermint oil. Peppermint oil is known for its energy-boosting properties, positive effects on the mind, it improves concentration, and stimulates clear thinking.
It was also reported that people who use essential oils have better health. Whenever you need an energy boost, you just need to sniff some peppermint oil. You can put a few drops of peppermint oil on a cotton ball, and take it out of your drawer for a quick sniff whenever you need to wake up a bit. If you have your own office, you can use an oil diffuser or just put a few drops of essential oil into a bowl of hot water. Alternatively, you can rub several drops of peppermint oil on your hands and pat the excess on your face. Brushing your teeth will also stimulate your senses as the toothpaste often has peppermint too. Chewing gum has a similar effect.
Paying attention to these tips will eventually help avoid this dreaded drop in energy. We should pay attention to our rhythm throughout the day and act accordingly. In addition to this, we have to remember that our trusted sidekicks’ sugar and caffeine are doing us more harm than good and we should put them aside and embrace these new techniques.
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