Nutrition and Health Tips Blog - Fun4fitness

Nutrition and Health Tips Blog - Fun4fitness

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July 30, 20200

by funadmin

We are in the middle of a health crisis which means we have to take extra precautions to prevent or reduce the risk of catching the novel coronavirus. With no cure or vaccine at the moment, it is only healthy hygiene habits that can help us stay clear of contracting this virus. Have a look at the healthy habits you should adopt regularly to prevent contracting this deadly virus:

Sip on Warm Lemon Water

Start your day in the morning with a glass of warm lemon water and give your body a good dose of vitamin C content to boost your immune system and eliminate toxins from your body.

Practice Food Safety

Wash your hands, fruits and vegetables, utensils, and surfaces when preparing any food. Cook and store food at optimal temperatures to avoid illness.

Hand Hygiene

The best way to prevent infections and stop the spread of germs, and viruses like COVID-19 is by maintaining good hand hygiene. With the virus at large, It is essential to wash hands several times a day and more importantly the right way. When not having access to water and soap, carry an alcohol-based hand sanitizer with you.

Boost your Immunity

Strengthen your immune system with the intake of a balanced diet high in fruits and vegetables alongside exercise, good quality sleep, stress management, and other healthy habits. Incorporate spices and herbs such as ginger, turmeric, and garlic to keep your immunity in its best form.

As of now, a remedy or vaccine for COVID-19 is yet to be developed which is why we have to take extra precautions to protect ourselves. Since food and immunity are closely related, it is integral to consume a balanced diet. Adopting these simple and healthy habits every day will help keep you and your loved ones safe during this pandemic.

July 28, 20200

by funadmin

Due to the ongoing pandemic, most of us are facing or will face stressful times. Uncertainly of life has a large share of contribution towards the development of mental illnesses such as depression. But such times should not deter us from striving towards a happy and healthy life.

It’s during these times, that we must ensure that our physical and mental health is a priority. Among all the therapies and strategies that can be used to improve mental health and beat depression, eating the right kind of food has equal importance.

Healthy and nutritious foods can make you feel good and provide your body with the right kinds of nutrients. This will help you stay positive and strong amid this global crisis. This is why I bring to you six powerful foods that will ensure you stay healthy and help you avoid or beat depression.

1) Dark Leafy Greens

Dark leafy greens are one of the most nutrient-dense foods available to us. From Kale, Spinach, Arugula to Swiss chards, Bok choy, and Collard Greens, these vegetables have anticancer effects, anti-inflammation effects, and powerful immune-boosting properties.

Brain inflammation has been linked to depression. Including leafy greens in your diet can significantly lower depression symptoms. What’s more, these healthy foods have oodles of minerals, phytochemicals, and vitamins such as A, C, E, and even vitamin K.

2) Berries

Berries such as strawberries, raspberries, blackberries, and blueberries are high antioxidant foods. Known as DNA repairmen, berries enable cell repairing and ensure prevention of illnesses like cancer. Studies conducted on depressed patients have also shown that the consumption of antioxidants from berries can lower depression rates.

3) Avocados

Called as a power food, Avocados contain healthy fat that is required for your brain to function properly. They contain four grams of protein, which is higher than any other fruit. They are also loaded with vitamin K and various other kinds of vitamins B, C, and E12. What’s more, they have high dietary fiber and are quite low in sugar, making them an ideal healthy food for your mind and body.

4) Walnuts

Walnuts are an excellent mood-boosting food. They are packed with omega 3 fatty acids, which have mood-enhancement effects on the brain. Many studies have pointed to the benefits of omega 3 in boosting brain function and minimizing symptoms of depression. Moreover, since our brain is made of 80 percent lipids, healthy fats in walnuts can strengthen its functioning.

5) Tomatoes

Another great food when it comes to fighting depression is tomatoes. They are packed with alpha-lipoic acid and folic acid, both of which are good for beating depression. Many studies have shown that one-third of people suffering from depression were folate deficient. Folic acid in tomatoes can help lower homocysteine rate, which is known to prevent the production of feel-good chemicals that are essential for battling depression.

6) Seeds

Seeds like hemp, flax, chia, and sunflower seeds are super beneficial for your brain and mental health. Like walnuts, seeds are also great for your mood because they are rich in omega 3 fatty acids. When eaten together with vegetables, they can help fight diseases and allow protective nutrients to be absorbed from them.

I hope you have gained some valuable and noteworthy insights from this article. By making these power foods a part of your daily diet, you will ensure that you have an uplifting mood, a healthy body, and strong immunity. After all, a sound body and mind are essential to get through the current pandemic in a safe and stress-free manner.

June 30, 20200

by funadmin

Monsoon brings in some much-needed respite from the scorching heat of the summer. However, even though monsoon graces us with beautiful weather, it also raises the chances of falling sick with illnesses ranging from upset stomach, flu, cold, and cough.

It is largely due to a week immune system that our bodies play host to bacteria that cause illnesses. Moreover, with the humid climate, there is a rapid growth of bacteria in our food, water, and air, making situations only worse.

During such times, it’s wise to eat the right kinds of food to boost your immunity and prevent monsoon illnesses. Having said that, immunity cannot be built up in a single day or a week. But the good news is that by eating the right kind of food and by being physically and mentally fit, you can develop a strong immune system over a period of time.

Another great news is that you don’t have to look too far to find the ideal ingredients for your body. A quick search in your kitchen and you will find all the right spices that can fortify your immunity. Listed below are five essential spices you can add to your daily diet today.

 1) Turmeric

One of the most potent and easily available spices, turmeric originates from the root of a flowering plant of the ginger family. It has bee known for its medicinal properties for almost 4,500 years. It possesses an active compound known as curcumin that exhibits anti-inflammatory properties and can aid in boosting immunity. It can also relieve digestion and tummy issues.

Add a dash of turmeric to your dal, rice dishes, and curries or simply add it to a glass of warm milk to boost your immunity system.

 2) Pepper

Available either powdered, crushed, or whole, black pepper is an incredible spice, loaded with carminative properties. It can relieve intestinal gas issues and stomach ailments. It also has anti-bacterial, anti-inflammatory, anti-oxidant, fever reduction properties, and will do a great job of strengthening your immune system.

From sandwiches, soups, salads, Kadha, curries, and masala chai, you can add this delicious spice to almost anything.

 3) Cinnamon

Found in the inner bark of the cinnamon tree, this is another spice that is rich in antioxidants and can provide your body with ample amounts of iron, fiber, calcium, and manganese. It has anti-fungal and anti-viral properties that can help fight infections and heal tissues that are damaged.

Add it in your pudding, rice dishes, or simply drink a glass of cinnamon tea to keep your immunity strong and body healthy.

 4) Ginger

One of the most ubiquitous spices in the kitchen all around the world, ginger is packed with nutritional properties that are great for building up your immunity. It has more than a hundred active compounds like zerumbone, sesquiterpenes, oleoresins, and zingerone to name a few. Ginger’s anti-oxidative and anti-inflammatory properties can aid in digestion, treat infections, and infuse your body with immunity-boosting compounds.

Add it to almost all your lunch and dinner meals. Ginger, when added with honey, can also heal soar throat and cough. You can even make ginger tea by combining honey, lemon, and some fresh pieces of ginger. You will find this drink quite soothing, especially during the monsoon.

 5) Hing (Asafoetida)

Hing is another excellent spice that can boost your immunity system due to its antibiotic, anti-viral properties, and anti-inflammatory properties. It is also great in relieving an upset stomach, which is usually a common illness during the monsoons. Furthermore, it can effectively treat other stomach conditions such as IBS, bloating, gas, and indigestion.

Make sure to add more than a pinch of Hing to your dal, curries, and other delicacies.


I hope you have gained some valuable and noteworthy insights from this article. By making these appetizing spices a part of your everyday diet, you will keep your body healthy, immunity strong, and stay clear from infections during the monsoons.

June 9, 20200

by funadmin

Whether you are staying indoors or venturing outdoors, the cold monsoon chill is sure to have some drastic effects on your body. Aliments such as coughs, colds, fever and even unwanted skin problems such as dull or dry skin are not unheard of during the monsoon.  But before turning to pharmaceutical measure for aid, why not try some out some tasty, natural and yummy home remedies instead!

Here are four yummy home remedies to help you beat winter woes!

Lemon & Coriander Soup for Flu

Lemon is a powerhouse of vitamin C, antioxidants and minerals, which naturally boost immunity and fight free-radical damage. Coriander, on the other hand, is known to contain nearly 30% of the daily suggested measure of vitamin C, making this soup a deliciously healthy way to battle off cold and flu.

Basil Tea for Fever

Basil, also known as the Holy Basil, is popular due to its powerful healing properties. Basil tea is an age-old remedy to help fight off high fever and will help reduce temperature very quickly. To prepare the tea, boil about 20 basil leaves in 2 cups of water for 15-20 minutes. Strain out the leaves and sip on his tea throughout the day. This tea is certainly refreshing, healthy and will provide quick relief from high fever.

Sweet on the Skin!

Sweet potatoes are loaded with beta carotene, which is an antioxidant that turns into vitamin A in our bodies. These antioxidants help protect our skin from free radicals and vitamin A deficiency is a significant reason behind dull and dry skin.

Click here for a yummy sweet potato fries recipe!

Oats for Dull Hair

Oats are rich in iron, fiber, zinc, omega-3 fatty acids , as well as, polyunsaturated fatty acids, which fuel hair growth and improve hair texture, making it thick and healthy. Oats are also rich in omega-6 fatty acids that help repair damaged hair.

So go ahead and enjoy the beautiful rains, without having to worry about all the common health woes the monsoon brings with it!

May 29, 20200

by funadmin

While the lockdown is in full swing, we are all stocking up on food, drinks and other essentials that we need. Or at least we think we need to during the lockdown! Here is a complete healthy shopping & eating guide for you to follow during the lockdown!

Pre-Planning Is A Must!

It is essential that you pre-plan what you are going to need for the next 2 weeks. Make a list of what you and your family would need during the next 1-2 weeks and once you get to the market, stick to the list! This will help prevent overbuying and will also help you avoid multiple trips to the market.

Be A Smart Hoarder

Food has a life-span, some shorter than others. Ensure you do not overstock on perishable foods such as they will only go to waste or you will end up over-consuming them. While fruits and vegetables are an essential part of any healthy diet, try and store up on foods with a slightly longer shelf life such as beans, root vegetables, etc. Other foods that have a longer life-span such as lentils, grains, and cereals might be a better option to stock up on.

Got Pulse?

A healthy and well-balanced diet is the best thing you can give your body during this lockdown. Lentils such as kidney beans, chickpeas, and black beans are rich in fiber, vitamins, and minerals. They can also be cooked into various delicious and healthy meals!

Spice It Up

Spices are one of the easiest ingredients to store, use and offer a ton of health benefits. Avoid fancy dried herbs and exotic spices. Instead opt for the usual commonly used spices such as haldi, pepper, cloves, garlic, ginger, etc. These simple spices will add flavor and a boost of good health to every meal!

Know Your Grains!

Did you know, whole grains can make up for a whole day’s quota of your carbohydrate intake? Foods rich in carbohydrates are known to help increase serotonin levels, which in turn can help lower stress levels naturally! You can easily store whole grain foods such as wheat flour, rice, bajra, pasta or even vermicelli without worrying about food spoilage.

Snack on This!

Many of us like to hoard up on junk food and unhealthy snacks simply because they are cheap, have a long shelf-life and tasty. Well, the downside of these foods is that they are high in salt, sugar, fat and offer up almost no nutritional value at all. Unhealthy snacking can seriously affect your weight since we are all holed up in our houses this lockdown. So opt for some dry fruits and nuts instead. They can be eaten plain, roasted or even added to meals!

Know that you know these guidelines, ensure that while you are stocking up on the right kind of food to help you and your family stay healthy and happy during the lockdown!

May 29, 20200

by funadmin

Are you looking for smart ways to stay cool and lose weight this summer? Then here are some expert-recommended tips you should follow to lose weight, and beat the heat during the summer!

Say YES To Spice!

Studies claim that eating spicy food stimulates heat receptors in the mouth. This in turn causes you to sweat more while also helping the body cool down. Try to incorporate some healthy spices into your meals, such as black or white pepper, green chilies or garlic this summer.

Fruit Infused Water

Why binge on unhealthy sodas and sugary energy drinks when you can make your healthy summer drink! Fruit-infused water is a natural and healthy way of keeping your body cool, detoxifying your system, and aiding natural weight loss. Plus, it tastes great too!

Super Sabja

Sabja seeds have a ton of health benefits to offer which include, natural weight loss, help control blood sugar, and relieves constipation and bloating. Soak a spoonful of sabja seeds in a glass of water and drink then add it to a jug of water. Drinking this throughout the day will help you keep cool and also keep you feeling fuller and prevent overeating!

Be a Fruitaholic!

Popular summer fruits such as watermelon, pineapples, sweet limes, and oranges are loaded with essential vitamins, minerals, and antioxidants. Regular consumption of these fruits will surely help you keep fresh, boost skin health, keep you cool and also aid natural weight loss during the summer!

Go Coconuts!

Coconut water is a popular and refreshing summertime drink! Coconuts are loaded with magnesium which is essential for good bone health. This delicious drink will help you boost metabolism, aid digestion, and boost heart health while also aiding weight loss.

Armed with these essential expert health tips, we are sure that your summer will be a healthy and happy one!

April 17, 20200

by funadmin

Before you start getting any ideas, let’s just be clear. Junk food is not the solution to mental health problems! And this article certainly does not endorse binge eating or support junk food. Now if you want to know, how healthy and wholesome food can help you cope with the mental health issues you are likely to face during a lockdown, read on!

Anxiety & Stress

Work stress, family-related concerns, your health and safety, not being able to get out of the house; there is a load of issues we all need to deal with at a time like this. And at the end of the day, whether you’re a parent or a child, we all are worried about something.

What to eat:

Curcumin, the active ingredient found in turmeric has been known to help lower anxiety by reducing inflammation and oxidative stress. This can be especially helpful for individuals who experience mood disorders, anxiety, and depression. Apart from turmeric, dark chocolate and ginger are also known to help lower anxiety levels effectively.

What to avoid:

Salty foods & junk food contain high levels of sodium and sugars, which will only increase your anxiety levels and leave you feeling more stressed out than comforted.


While it is essential to consume food to survive, eating in large quantities and at frequent intervals can often lead to a load of health problems such as obesity, weight gain, etc. But while sitting at home the whole day, one does get hungry more often and tends to eat more. So now what is to be done about this problem?

What to eat:

Drink plenty of water. Water is the elixir of life; it helps detox your body naturally, hydrates your system and can effectively help prevent overeating. Drink 1 glass of water 10 minutes before each meal. You could eat soak 1 tbsp of sabja seeds in 1 bottle of water, and consume it throughout the day.

What to avoid:

Salty & butter-laden foods such as cookies and biscuits will only increase your appetite and make you feel hungry, more often. Try to avoid them at all costs.


Whether you have dealt with depression in the past or not, being cooped up in the house all day, completely cut off from the outside world, worrying about this pandemic sweeping across the world, is enough to get anyone depressed.

What to eat:

Cloves contain potassium, which regulates blood pressure and can help provide relief to individuals experiencing depression. Also, regular consumption of green tea has been linked to increased dopamine and serotonin levels, which can help reduce the symptoms and feelings of depression.

What to avoid:

Processed foods, dairy, and sugary foods may help provide momentary relief from your current mental state, but in the long run, they are likely to damage both your mental and physical health.

Sleep Disorders

Netflix, YouTube, online gaming portals; in a world filled with so many fascinating distractions, one can often tend to disregard the importance of something as essential as a good night’s sleep. For some of us, it may be a choice, for others a matter of circumstance, but the truth is sleep is extremely important for one’s mental health.

What to eat:

Almonds are high in monounsaturated fats and are a known source of the sleep-regulating hormone melatonin. Milk, on the other hand, has been shown to improve sleep, especially when taken along with melatonin. So treat yourself to a nice warm glass of milk, coupled with 2-3 crunchy almonds, 2-3 almonds, an hour before bed. This combination will send you off into dreamland in no time!

What to avoid:

Foods high in caffeine and sugar should be avoid, especially during the night time.

Food is in its natural form the purest and most wonderful gift from nature. But what we choose to do with it and how we use it completely up to us. During this lockdown, period let us not take our health for granted. Instead, let us take care of our mental and physical health, and work on improving it for our future self!

April 10, 20200

by funadmin

Let’s face it, the lockdown has got us all holed up in our houses, working round the clock, constantly chopping on snacks & sleeping at odd hours. And in the long run, if you are not careful, we are all going to end up gaining a lot of weight and a load of unhealthy habits! So if we have to do something about getting our health back, we need to do it now, before it’s too late!

Here are 4 amazing activities you can indulge in daily during the lockdown. They are all indoor activities that the whole family can indulge in together!

Say Yes To Yoga!

Yoga is amazing for both your physical health, as well as your mental health. It is an easy and effective way to calm your mind and relax your body. Consider watching some easy-to-follow yoga video for beginners on YouTube and indulge in a new yoga pose daily. Consider beginning your day with a 15-20 minute yoga session to enjoy health benefits such as boosted metabolism, improved heart rate, balanced hormones, and improved immunity.

Dance Your Way To Health

Dancing is a super effective way to burn away calories and have fun while doing so! It also helps release stress, kick-starts your metabolism and helps your mind relax! Dancing for 20-30 minutes a day has been linked to improved lung and heart health, increased muscular strength, agility and flexibility! There are also a number of exercise music playlists available on music applications. So add some peppy tunes to your playlist, plug your earphones in and dance like no one’s watching!

Be A Cleanliness Freak

During the outbreak, it’s important that we keep everything at home squeaky clean… but did you ever think about the fitness benefits that a simple activity such as cleaning has to offer? Activities such as scrubbing, mopping and or doing the laundry make for a great workout, and can help burn up to 190 calories in around 20-30 minutes! So clean out that closet your mother has been telling you to clean out since last year or simply take on a small cleaning activity every day. You can even get your spouse and childrento indulge in this activity as well by allocating daily cleaning tasks to everyone.

Get Gardening

A hobby is always a good way to pass time and keep you mentally and physically engaged. It is fun, engaging and can certainly do wonders for your health! Just 30 minutes of gardening activities, such as digging, planting, preening and watering can help burn up to 100 calories! There are many easy tutorials online to help you start gardening in your home. You can even try growing your own herbs or vegetables! So whether you have a garden patch or a balcony, gardening is an easy activity that almost anyone can indulge!

These indoor activities will definitely help instilhealthy habits in you, your kids and family members and most importantly ensure you get the right amount of exercise while staying safe and staying indoors!

April 8, 20200

by funadmin

In today’s day and age a strong immunity can play a very important role in protecting you from sickness and deadly diseases. But you do not need to rely on supplements or medicines to boost your immunity. The best way to achieve strong, long-lasting immunity is to begin feeding your body the right kind of foods!

Here are 6 wonder foods that will certainly do wonders for your immune system naturally and keep you safe from unwanted health issues!

Citrus Fuits

Apart from being great for your skin, citrus fruits such as oranges, lemons and limes can do wonders for your immunity levels as well! The vitamin C found in citrus fruits increases the production of white blood cells which play a key role in fighting off infections and keeping your system healthy.


This healthy green vegetable is packed with vitamins such as, A, C and E as well as essential minerals, antioxidants and fiber, which help supercharge your health, build up your immune system.


This bitter yellow spice is famous for its anti-inflammatory and healing properties. It is often paired with milk to help treat infections, sore throats and boost immunity in children. For adults it is an age-old home remedy for treating both osteoarthritis and rheumatoid arthritis.


Apart from adding a zing to your food, this powerful spice is well-known to fight off infections and boost overall health. Consuming garlic on a regular basis can also help lower high blood pressure levels naturally.

Red Bell Peppers

Did you know, red bell peppers have twice as much vitamin C as citrus fruits?! They are also a rich source of beta carotene, which besides from boosting your immune system, can also help improve skin health and promote good eye sight.

Green Tea

In today’s day and age, a strong immunity can play a very important role in protecting you from sickness and deadly diseases. But you do not need to rely on supplements or medicines to boost your immunity. Simply feeding your body the right kind of foods can boost immunity naturally and keep you safe from unwanted health issues!

Now that you are aware of all these wonder foods, it’s high time you start adding them into your daily diet! These foods are not too exotic or expensive, and are easily available in ordinary supermarkets.  . So do your body a favour and start working on building up your immunity today!

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