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From a nutrition standpoint, one of the best reasons to stir-fry vegetables, as we did in today's recipe, is to hang on to water-soluble vitamins like vitamin C and a host of B vitamins. Vegetables cook quickly and in the least amount of liquid retain more nutrients.

✅What happens when you eat more vegetables?

A diet with a good amount of fruits and vegetables lowers your risk of high cholesterol, reduces the risk of heart disease, and lowers the risk of digestive problems and constipation.

✅Why is eating vegetables good for weight loss?

Eating vegetables is definitely a healthier choice. Vegetables are almost low in calories and high fibre. They keep you full for long and give benefits of a lot of vitamins and color and fibre.

Having more vegetables in your plate can keep you full for a long time period and avoid unnecessary snacking.

Stir fry is a healthy method of cooking because it requires very little oil, which means that the food is not fried in oil and thus is not as greasy. Stir fry is also a quick and easy way to cook food, which means that the nutrients in the food are not lost through long cooking times.

✅Ingredients in Stir-Fry Veggies:
Heat 2 tablespoons (30 mL) of ghee in a large skillet or wok over medium-high heat.

Add 1 cup (84 grams) of sliced mushrooms, 1 cup (89 grams) of panner, 1/2 cup (78 grams) of shredded carrots, 1/2 cup (97 grams) of diced onion, and 1/2 cup (74 grams) of chopped Green peas, 1 cup of soyabeen (50gms), Add chilli flakes and green chilli, garlic paste, add some curry leaves, Chopped Coriander leaves and Some Spring Onion for you decoration, Add some Cumin seeds and Sesame seeds and Add some Black Papar power, some pinch off Garam masala( optional).

NUTRITION FACTS PER SERVING
Servings: 4

Calories: 195
Total fat: 10 grams
Saturated fat: 1 gram
Unsaturated fat: 7.6 grams
Sodium: 644 mg
Carbs: 20.5 grams
Fiber: 4 grams
Protein: 9 grams

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Oranges are a nutritional powerhouse, packed with vitamins and minerals. The most noteworthy of these is vitamin C, a water-soluble antioxidant that prevents cell damage.

✅The vitamin C found in oranges has other health benefits too:
-Forms blood vessels, muscles, cartilage, and collagen in your bones.
-Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer.
-Boosts the body's immune system to protect against viruses and germs.
-Improves iron absorption and fights anemia.
Slows age-related macular degeneration (AMD), which can lead to vision loss.
-Lowers blood pressure and cortisol, the stress hormone.

In addition to vitamin C, oranges have other nutrients that keep your body healthy.

Fiber
The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.

Calcium
Oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health. It's typically associated with dairy products like milk- but whole vegetables and fruits, like oranges, are also a good source.

Folic Acid or Folate
Folic acid is an essential B vitamin the body uses to create DNA and divide cells. If you don't have enough folate in your diet, it can lead to blood disease, cancer, and even birth defects. If you're pregnant, have an orange. It's a great natural source of folate.

Natural Sugar
This type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you'd find in candy, natural sugar contains fewer calories and more nutritional benefits.

Potassium
Oranges are high in potassium, a mineral that regulates heartbeat and muscle function. It's been shown to lower blood pressure in people with hypertension.

Citric Acid
A sour compound that's found in citrus fruits, citric acid is also used as a natural preservative. Oranges have plenty of it, and it can alter pH levels in the urine and prevent the formation of calcium oxalate stones, or kidney stones.

Oranges are a nutritional powerhouse, packed with vitamins and minerals. The most noteworthy of these is vitamin C, a water-soluble antioxidant that prevents cell damage.

How does it work? Every cell in the body contains DNA, which is vulnerable to damage, or mutations, when exposed to free radicals. When DNA mutates, it can lead to the growth of cancerous cells. Vitamin C neutralizes free radicals and can prevent this mutation.

✅The vitamin C found in oranges has other health benefits too:
-Forms blood vessels, muscles, cartilage, and collagen in your bones.
-Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer.
-Boosts the body's immune system to protect against viruses and germs.
-Improves iron absorption and fights anemia.
Slows age-related macular degeneration (AMD), which can lead to vision loss.
-Lowers blood pressure and cortisol, the stress hormone.

In addition to vitamin C, oranges have other nutrients that keep your body healthy.

-Fiber
The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.

-Calcium
Oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health. It's typically associated with dairy products like milk- but whole vegetables and fruits, like oranges, are also a good source.

-Folic Acid or Folate
Folic acid is an essential B vitamin the body uses to create DNA and divide cells. If you don't have enough folate in your diet, it can lead to blood disease, cancer, and even birth defects. If you're pregnant, have an orange. It's a great natural source of folate.

-Natural Sugar
This type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you'd find in candy, natural sugar contains fewer calories and more nutritional benefits.

-Potassium
Oranges are high in potassium, a mineral that regulates heartbeat and muscle function. It's been shown to lower blood pressure in people with hypertension.

-Citric Acid
A sour compound that's found in citrus fruits, citric acid is also used as a natural preservative. Oranges have plenty of it, and it can alter pH levels in the urine and prevent the formation of calcium oxalate stones, or kidney stones.

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✅The Importance of Exfoliating Your Skin

-What Does Exfoliating Do?
Simply put, exfoliating helps to keep your skin silky soft and smooth by buffing away and removing dead skin cells.
-Exfoliating is the process of helping to speed up that process by removing dead skin cells from the surface of your skin. You can exfoliate your skin by using a purpose-made chemical or granular exfoliating product or an exfoliation tool such as a pumice stone, exfoliating shower puff or an electric cleansing/exfoliating brush.

✅How Often Should You Exfoliate?
-We recommend exfoliating your skin twice a week as part of your weekly skincare routine. Exfoliation is all about balance – whilst it’s important to buff away dead skin cells you also want to take care not to strip away too many of your skin’s natural oils.

-By maintaining a twice-weekly exfoliating regime, you can keep dry, dull skin at bay without stripping away those necessary natural oils.

-Our exfoliating Shower Smoothies and Whipped Sugar Scrubs are both gentle on skin to help remove dead skin and revitalise dull, dry skin.

✅How to Exfoliate Your Skin?
When exfoliating, it’s important to be gentle on your skin. Being too harsh can be drying and could lead to microtears Exfoliating scrubs and creams are best used on damp skin so lather up and exfoliate your skin during your morning shower or night-time bath.

Whether you’re using an exfoliating scrub or an exfoliating body puff or brush, make small, circular motions over the area you want to exfoliate. Exfoliate each area for 20-30 seconds then rinse off with warm water. After exfoliating, apply a nourishing body moisturiser to help keep your skin glowing.

✅What are the Benefits of Exfoliating?
Exfoliation not only rids your face and body of dead skin, it also helps with other skincare imperfections and improve the effectiveness of your regular skincare routine so you can benefit from healthy, glowing skin.

🎯 The top benefits of regular exfoliation include:

1.Minimize Blemished Skin and Breakouts.
2. Improve Skin Hydration and Moisture Levels.
3. Challenge Your Skin’s Ageing Process.
4. Stimulate Blood Flow.
5.Prepare Your Skin for Tanning (real or fake!).

Ex

✅What Are Olives?
-Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, and heart disease.

-Olives are the fruit of the olive tree, Olea europaea, meaning “European olive.” Olive trees are grown throughout the Mediterranean Basin as well as in South America, South Africa, India, China, Australia, New Zealand, Mexico, and the United States.

-Olives of various varieties are a main ingredient in Mediterranean dishes and a significant export crop for Spain, Italy, Greece, Turkey, and Morocco. The most common olives in the United States are green and black, though kalamata olives are also popular.

-They are often sliced or used whole in recipes or pressed into olive oil, which is also a major agricultural export in the Mediterranean region.

-Eating olives whole or using olive oil for certain meals may help protect against various health problems.

✅Benefits of Olives
-The vitamins and antioxidants found in olives may provide important health benefits. For example, some studies have shown that olives may protect against osteoporosis, in which bones become brittle or weak.

-Olives are also rich in vitamin E, which can improve skin health and help your immune system.

-In addition, olives may provide health benefits like:

1.Heart health

Numerous studies have shown that consuming olive oil, especially the extra-virgin variety, may reduce the risk of heart disease and death in people who have a high risk of this condition.

2.Cancer risk reduction

Olives contain the compound oleocanthal, which researchers have shown can kill cancer cells in petri dish experiments. Other studies in humans have shown a link between consuming olive oil and reducing the risk of cancers, including breast cancer.

3.Lower risk and treatment of cognitive diseases

The oleocanthal in olives and olive oil is also linked to a reduced risk for Alzheimer’s disease and other brain-related diseases. This compound also increases the activity of the drug donepezil, which is used to treat dementia.

4.Diabetes prevention

Research shows a link between consuming olive oil and preventing type 2 diabetes by helping the body

✅What Are Olives?
-Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, and heart disease.

-Olives are the fruit of the olive tree, Olea europaea, meaning “European olive.” Olive trees are grown throughout the Mediterranean Basin as well as in South America, South Africa, India, China, Australia, New Zealand, Mexico, and the United States.

-Olives of various varieties are a main ingredient in Mediterranean dishes and a significant export crop for Spain, Italy, Greece, Turkey, and Morocco. The most common olives in the United States are green and black, though kalamata olives are also popular.

-They are often sliced or used whole in recipes or pressed into olive oil, which is also a major agricultural export in the Mediterranean region.

-Eating olives whole or using olive oil for certain meals may help protect against various health problems.

✅Benefits of Olives
-The vitamins and antioxidants found in olives may provide important health benefits. For example, some studies have shown that olives may protect against osteoporosis, in which bones become brittle or weak.

-Olives are also rich in vitamin E, which can improve skin health and help your immune system.

-In addition, olives may provide health benefits like:

1.Heart health

Numerous studies have shown that consuming olive oil, especially the extra-virgin variety, may reduce the risk of heart disease and death in people who have a high risk of this condition.

2.Cancer risk reduction

Olives contain the compound oleocanthal, which researchers have shown can kill cancer cells in petri dish experiments. Other studies in humans have shown a link between consuming olive oil and reducing the risk of cancers, including breast cancer.

3.Lower risk and treatment of cognitive diseases

The oleocanthal in olives and olive oil is also linked to a reduced risk for Alzheimer’s disease and other brain-related diseases. This compound also increases the activity of the drug donepezil, which is used to treat dementia.

4.Diabetes prevention

Research shows a link between consuming olive oil and preventing type 2 diabetes by helping the body regulate glucose (sugar). Unregulated glucose can lead to the development of type 2 diabetes.

5.Reduce chronic inflammation

Chronic inflammation plays a key role in many diseases, including rheumatoid arthritis and psoriasis. Olives are packed with antioxidants, which have been shown to help with chronic inflammation.

🎯Two kinds of antioxidants found in olives, hydroxytyrosol and oleanolic acid, have been effective in reducing inflammation in animals. Animal studies have also shown oleanolic acid’s health benefits in promoting liver health and regulating fat levels in their blood.

✅Are Olives Good for You?
Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, stroke, and heart disease.

-Olives also contain:

Vitamin A
Copper
Calcium
Iron
Vitamin E

✅The Importance of Exfoliating Your Skin

-What Does Exfoliating Do?
Simply put, exfoliating helps to keep your skin silky soft and smooth by buffing away and removing dead skin cells.
-Exfoliating is the process of helping to speed up that process by removing dead skin cells from the surface of your skin. You can exfoliate your skin by using a purpose-made chemical or granular exfoliating product or an exfoliation tool such as a pumice stone, exfoliating shower puff or an electric cleansing/exfoliating brush.

✅How Often Should You Exfoliate?
-We recommend exfoliating your skin twice a week as part of your weekly skincare routine. Exfoliation is all about balance – whilst it’s important to buff away dead skin cells you also want to take care not to strip away too many of your skin’s natural oils.

-By maintaining a twice-weekly exfoliating regime, you can keep dry, dull skin at bay without stripping away those necessary natural oils.

-Our exfoliating Shower Smoothies and Whipped Sugar Scrubs are both gentle on skin to help remove dead skin and revitalise dull, dry skin.

✅How to Exfoliate Your Skin?
When exfoliating, it’s important to be gentle on your skin. Being too harsh can be drying and could lead to microtears Exfoliating scrubs and creams are best used on damp skin so lather up and exfoliate your skin during your morning shower or night-time bath.

Whether you’re using an exfoliating scrub or an exfoliating body puff or brush, make small, circular motions over the area you want to exfoliate. Exfoliate each area for 20-30 seconds then rinse off with warm water. After exfoliating, apply a nourishing body moisturiser to help keep your skin glowing.

✅What are the Benefits of Exfoliating?
Exfoliation not only rids your face and body of dead skin, it also helps with other skincare imperfections and improve the effectiveness of your regular skincare routine so you can benefit from healthy, glowing skin.

🎯 The top benefits of regular exfoliation include:

1.Minimize Blemished Skin and Breakouts.
2. Improve Skin Hydration and Moisture Levels.
3. Challenge Your Skin’s Ageing Process.
4. Stimulate Blood Flow.
5.Prepare Your Skin for Tanning (real or fake!).

Exfoliating is beneficial for breaking up these pigmented cells and removing build-up of dry skin to help retain your skins healthy glow and smooth, soft texture as you mature. With a regular exfoliating and moisturising regime, you will soon notice your complexion transform from dull and dry to soft and glowing.

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Bananas are native to Southeast Asia but now grow in many warm climates around the world.

They’re an excellent choice if you’re interested in adding more healthy fruits to your diet.

Bananas contain fiber and many beneficial nutrients, including:

potassium
vitamin B6
vitamin C
various antioxidants and phytonutrients

1. Rich in nutrients
Bananas contain a fair amount of carbs, water, fiber, and antioxidants but little protein and no fat.

2. May improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. This may also contribute to a banana’s sponge-like Texture Trusted Source.
Together, these two types of fiber may help moderate your blood sugar levels after meals and regulate your appetite by slowing the emptying of your stomach.

3. May support digestive health
4. May aid weight loss
5. May support heart health
6. Full of antioxidants
7. May help you feel fuller
8. May improve insulin sensitivity when unripe
9. May improve kidney health
10. May support exercise recovery
11. Easy to add to your diet

Macronutrients, or macros, are essential nutrients the body needs in large quantities to remain healthy. There are three main types of macronutrients: proteins, fats, and carbohydrates.

Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly.

When it comes to nutrients, there are two main categories to consider: macronutrients and micronutrients. Macronutrients are nutrients that people regularly require in large quantities to provide their body with energy to perform bodily functions and daily activities.

Most often, macronutrients simply refer to proteins, carbohydrates, and fats, but some people may also include other nutrients that people require in large amounts, such as water.

✅Importance of macronutrients
Each type of macronutrient performs an important role in keeping the body healthy.

1.Carbohydrates:
Carbohydrates are a preferred Source Trusted Source of energy for several body tissues, and the primary energy source for the brain.

2.Protein:
Protein consists of long chains of compounds called amino acids. These play an essential role in the growth, development, repair, and maintenance of body tissues.

3.Fats:
Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a Role Trusted Source in hormone production, cell growth, energy storage, and the absorption of important vitamins.

✅How much to consume
The federal Acceptable Macronutrient Distribution Range suggests the following percentages of macronutrients for good health and to provide essential nutrition:

👉45–65% carbohydrates
👉20–35% fats
👉10–35% protein

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Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them.

No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. They can help to reduce your risk of heart disease, stroke and some types of cancer.
Fruit and vegetables contribute to a healthy, balanced diet. Fruit and vegetables taste delicious and there's so much variety to choose from.
Fruit and vegetables are also usually low in fat and calories (provided you do not fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.

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Success is the product of daily habits—not once-in-a-lifetime transformations.

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Many people know that having a salad can be a healthy choice, especially if you are focused on clean eating.
✅ What are the Benefits of Eating Salads?

1. Healthy Salads Help You Get Enough Fruits and Vegetables:
Some people struggle when it comes to eating enough fruits and vegetables to maintain a healthy diet. Having a fresh salad every day can make it easy to get all of the servings you need, plus it supports a clean eating lifestyle.

2. Vegetable and Fruit Salads are Full of Fibre: Fibre is a wonderful thing; it helps you feel full longer and can provide a range of health benefits.

3. Healthy Salads Cut Calorie Consumption: For people interested in losing weight, adding a healthy salad to every meal can be an excellent way to go. As mentioned before, a salad contains valuable fibre, which helps you feel full and satisfied. And, if you start a meal with a salad, you’ll have less room for higher-calorie options that form the rest of the meal.

4. You’ll Get Access to Good Fats: While salad ingredients can contain fats, most of them are of the healthier varieties than you find in items like meat. For example, olive oil, nuts, and avocados all have fat, but of the monounsaturated variety. These not only help you feel more satisfied, but they also ensure your body can absorb other key nutrients found in fruits and vegetables more effectively.

5. A Salad Provides Water: Some people are surprised to hear that fruits and vegetables are actually great sources of water. In fact, watermelon and strawberries are around 92 percent water while cucumber and certain lettuces are a startling 96 percent water. Eating a combination of vegetables and fruits with high water contents can help you stay hydrated even if you don’t have the opportunity to grab a glass of water to drink.

6. Salads Can Cool You Down: Whether it is a traditional lettuce-based version or a fruit salad, the cool ingredients can help you feel refreshed during the summer heat. Often, as temperatures rise, hot meals become less appealing.

Many people know that having a salad can be a healthy choice, especially if you are focused on clean eating.
✅ What are the Benefits of Eating Salads?

1. Healthy Salads Help You Get Enough Fruits and Vegetables:
Some people struggle when it comes to eating enough fruits and vegetables to maintain a healthy diet. Having a fresh salad every day can make it easy to get all of the servings you need, plus it supports a clean eating lifestyle.

2. Vegetable and Fruit Salads are Full of Fibre: Fibre is a wonderful thing; it helps you feel full longer and can provide a range of health benefits.

3. Healthy Salads Cut Calorie Consumption: For people interested in losing weight, adding a healthy salad to every meal can be an excellent way to go. As mentioned before, a salad contains valuable fibre, which helps you feel full and satisfied. And, if you start a meal with a salad, you’ll have less room for higher-calorie options that form the rest of the meal.

4. You’ll Get Access to Good Fats: While salad ingredients can contain fats, most of them are of the healthier varieties than you find in items like meat. For example, olive oil, nuts, and avocados all have fat, but of the monounsaturated variety. These not only help you feel more satisfied, but they also ensure your body can absorb other key nutrients found in fruits and vegetables more effectively.

5. A Salad Provides Water: Some people are surprised to hear that fruits and vegetables are actually great sources of water. In fact, watermelon and strawberries are around 92 percent water while cucumber and certain lettuces are a startling 96 percent water. Eating a combination of vegetables and fruits with high water contents can help you stay hydrated even if you don’t have the opportunity to grab a glass of water to drink.

6. Salads Can Cool You Down: Whether it is a traditional lettuce-based version or a fruit salad, the cool ingredients can help you feel refreshed during the summer heat. Often, as temperatures rise, hot meals become less appealing.

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